designing a workout

[al-209]

Can anyone advise on a suitable workout please?

I have access to the following:

16kg Kettlebell
Doorway Pullup Bar
Elite Rings
4x7 dvds

I am 29, 12st 2lb (170 lb), 5'8"

Not sure how to work out bodyfat percentage, but my bmi is 25.8

Activities: Grappling (JKD & BJJ) - 2 x1.5 hr sessions per week. Eskrima practice 1.5 hrs per week.

Short term goals are fixing shoulder problem, losing belly fat, building up CV conditioning and strengthening muscles, esp. core.

Long term goals are progression with martial arts (esp. grappling arts) and the obvious good health!!

The problem with my left shoulder i think is a rotator cuff problem. Compared to my right shoulder it moves around a LOT more and clicks and pops when i move it around. Not so much pain as a distant ache most of the time which is excerbated by excess movement of the shoulder blade. 2 Physiotherapists have examined it in the past and both said it was a muscle imbalance but did not elaborate further. I was given some gentle exercises to do but these barely gave any relief an i'm sure will not correct an imbalance, especially when exercising with KBs etc. Also have a recurring muscular neck problem that has shown improvement since started practising Spinal Wakeup Series.

Any thoughts would be greatly appreciated.

[rutherford]

Have you watched Coach Sonnon's Monthly Fitness Tip on
CST Shoulder Prehab?

[al-209]

I have now. Interesting. I think its a muscle problem rather than a joint problem tho. still, would no doubt be beneficial. For the purposes of the shoulder prehab, Whats the difference between the mini Clubbell® and the 5lb Clubbell®?

[Coach Gostnell]

I have now. Interesting. I think its a muscle problem rather than a joint problem tho. still, would no doubt be beneficial. For the purposes of the shoulder prehab, Whats the difference between the mini Clubbell® and the 5lb Clubbell®?

Two differences are the the exterior - the mini has a more cushioned feel; and the weight distribution, which is more even with the mini, while the 5s are weighted more like the heavier clubbells.

[al-209]

so any thoughts on a workout then? or should i address the shoulder problem first? Its a very long standing injury that could take months to correct, and i dont want my fitness levels to drop at all

[Connie Brown]

Do you have Premium access so you can read the articles from the magazine? There's one there by Coach Sonnon on how to do conditioning when you also doing BJJ. There's an index to the article in my signature and you can search on Jits I think.

A quote. He is talking about doing clubbells (in your case think KBs too):

You're not going to be able to do much strength and conditioning without overtraining, so the focus needs to be purely on developing the skill of the movements and the enjoyment of them. You'll need to be very intuitive and flexible.

Since jits is so inherently athletic you'll need to continue your focus on development of 'technique', and that should be the rule in any supplementary training as well: focus upon cultivating perfect technique / efficiency in all movements, not only those that are strictly jits. Everything should be jiujitsu, in other words. Broadening the focus of what you're already doing to include how efficiently you perform your strength and conditioning will have the most significant "carry-over." It isn’t really 'transfer', but rather reframing your strength and conditioning into the mode of jiujitsu.

In your shoes I would do a month straight with the shoulder routine from Coach Sonnon and see what you get. I would expect it to feel much different after a month with the 5s and the mobility exercises in that program. After it's back you can load up with weights and all that.

Your fitness levels could get BETTER just from this by taking off the brakes from that injury. Dare ya to show me not!

[al-209]

Thanks Connie, so i'm thinking a month of daily Intu-Flow® (AM), and daily Shoulder Pre hab and spinal wake up (PM)with no grappling sparring, just technique work and 20 mins jogging 3x a week to keep CV up. It feels like i should be doing more, but i spose sometimes youve got to go backward to go forward. will keep u posted. Your thoughts are greatly appreciated.

[Adam Steer]

Hi Alan,

The first thing you may want to do is find a health care professional who is able to engage you and your shoulder problem properly and address exactly what is at issue and be able to guide you as to exercise contraindications, etc. Without that, you will be fumbling around in the dark trying to "rehab" yourself. Back when I used to do conventional strength training, I screwed around with a shoulder problem for 2 years. Sometimes it would feel great, other times it would make me want to vomit. Find someone you can trust and fix the problem properly would be my advice.

Then you can settle on a program design. The best way to make sure your program is going to be as effective and efficient as possible is to connect with a CST Certified Professional. If you can't find one in you area, there are several here on the forum who have developed online versions of their training systems.

Best of luck with your training Alan!

Cheers,
Adam

[al-209]

Thats sound advice Adam, but i suspect you have never been to see an NHS doctor or physiotherapist in the UK! underwhelmed would be the word! Seriously, my GP ummed and ahhed and poked and prodded, then said "Yes its definitely a musculo-skeletal problem" Like i wasnt aware of that!! Went to see another doctor who, no BS, told me to stop exercising!

My meager wages dont really allow me to have this problem fixed privately, so , excepting the wonderful tips and advice i have picked up from this very forum, i am left to my own devices.

[Adam Steer]

Hi Alan,

Yikes, that's unfortunate. Not having access to competent health care can be super frustrating when you have a nagging injury! Do you have universal health care over there? Can your GP refer you to a sports doc?

Anyhow, don't mess with that shoulder. I speak from experience...

Good luck and don't hesitate to keep asking specific questions about your training.

Cheers,
Adam