Preparation – CAMPS

MAKING YOUR PREPARATION SPECIFIC

When planning out a preparation for the movement/speed/conditioning session for the day, it’s always a good idea to include a good amount of exercises that is as specific to the patterns that will actually be performed.  In the Preparation section of Bommarito University, there are 4 primary sections for Preparation to be performed at the beginning of all sessions.  And the overall Preparation can be best described as CNS Activation and Muscle/Joint Preparation Systems (CAMPS):

  • Support System Preparation – primarily the “impact” joints of the toes, feet, and ankle
  • Trunk/Spine Preparation
  • Suspension / Support / Trunk (SST) Systems Preparation – focusing on the “link” between the Support and Trunk/Spine which is the suspension system through the hips, knees, and pelvis
  • Unloaded Speed/Movement Preparation

 

When focusing specifically on the SST Systems Preparation, notice there is an extremely large volume of exercise choices in the database for all 4 sections.  The 4 sections of the SST are:

  • General movement/muscle prep and tissue temperature elevation
  • Local joint isolation
  • Joint mobility/stability
  • CNS activation

The exercises listed on Bommarito University in the CAMPS section are just a sample of thousands of exercises that can be used for preparation.  There are over 150 individual sample exercises just in the SST section alone.  For an athlete to perform every single one of these exercises before a session would take well over an hour.  It’s a given that an hour-plus of preparation is definitely not needed for a session.  The big key question becomes how to choose which exercises on which days.  Some of it needs to be individualized to the client and the specific medical and/or biomechanical needs.  But some exercise selection can also match the specificity of the day.  Some basic examples are outlined below for each of the main movement categories.

 

 

LINEAR ACCELERATION

The main focus for acceleration should be the full Support System Prep; and the SST System Prep that focuses on hip flexors, hip extensors, and hip separation.  An example of exercises out of the Bommarito Database for SST:

 

Section 1 – General Prep

  • HIP FLEXION / KNEE EXTENSION / HIP SEPARATION EMPHASIS
    • Activation Prep – Buttkick Raise; Walking Knee Hug Lunge
      • Activation – Walking Lunge; Walking Extended Lunge – pause
    • DECELERATION EMPHASIS
      • Activation Prep – Rhythm March – SLOW PAUSE
        • Activation – Explosive Rhythm Lunges

 

Section 2 – Local Joint Isolation

  • HIP EXTENSION EMPHASIS
    • Kneeling/Prone Hip Isolation Series
      • Kneeling Hip Extension – PAUSE and REFLEX
      • Prone Hip Extension – PAUSE and REFLEX
    • HIP FLEXION / KNEE EXTENSION EMPHASIS
      • Supine Hip/Knee Series
        • Straight (opp leg bent) – PAUSE and REFLEX
        • Bent Straight (opp leg bent) – PAUSE and REFLEX
        • Bent Medial (opp leg bent) – PAUSE and REFLEX

 

Section 3 – Joint Mobility/Stability

  • HIP/TRUNK MOBILITY/STABILITY EMPHASIS
    • Kneeling/Prone Hip Mobility Series
      • Kneeling hip extension/out – PAUSE and REFLEX
      • Kneeling hip extension/rotate/out – REFLEX
      • Prone extension/out – PAUSE
    • HIP SEPARATION EMPHASIS
      • Pushup Hip Series
        • Knee Drives
        • Knee Drive Switches

 

Section 4

  • RE-DIRECT FORCE EMPHASIS
    • Back Reach Run – half speed, ¾ speed, full speed
  • CNS ACTIVATION EMPHASIS
    • Linear Wall drills – singles, triples, rapid fire sprint (from Linear Acceleration script)

 

 

ABSOLUTE SPEED

Absolute speed, or maximum velocity, is obviously very similar to acceleration in the sense that it is movement in a straight line.  However, because it is moving at much greater speeds, and the leg is moving in more of a cyclical pattern (as opposed to the piston action of acceleration), the body must be prepared for these varying forces.

 

The Support System Prep through the foot/ankle joints will be similar, but just in lower volumes as compared to acceleration.  Instead of performing the entire sequence, probably just choosing two or three exercise sequences from this system is probably adequate.  Instead, the focus can be transferred more to the Trunk/Spine Preparation, which can make the absolute speed session much more efficient.

 

Trunk/Spine Preparation:

  • Alignment Position Band stabilization holds (from the right and left side) – since the athlete is set into a kneeling position with the hips separated, the force of the band coming from the right and the left side will emphasize the lateral flexors of the spine from an isometric standpoint while the pelvis is being stabilized in this split position
  • Forward Single Arm Sled March – the “heel dig and pull” action of the sled march will concentrically work the hip extensors. While the force of the attachment of the sled is coming off of one side of the body (hence, the single arm position), the emphasis is being places on the rotators of the spine from an isometric standpoint as the hip is extending concentrically

 

SST Systems Preparation:

Section 1 – same as acceleration

 

Section 2 – same as acceleration

 

Section 3 – same as acceleration

 

Section 4 – now shift to more focus on absolute speed preparation

  • CNS ACTIVATION and HEAVY ECCENTRIC LOADS EMPHASIS
    • Ankling – half speed, ¾ speed, full speed
    • SL Stiff Leg Deadlift – PAUSE and REFLEX
    • Ankling to Buttkick – varying distances
    • Straight Leg March – SLOW PAUSE and FAST REFLEX
    • Straight Leg Skip – individual and continuous

 

 

LATERAL / FORWARD MULTIDIRECTIONAL

A movement day involving patterns of lateral shuffle, lateral runs, and/or any forward multidirectional day will place a great deal of emphasis on heavy forces across the foot/ankle joints for changes of direction, and using a lot of hip adductors and abductors in various multidirectional runs and motions.

 

For the absorption of force and re-direction of forces for changes of direction, the entire Support System Preparation would be appropriate.  For the choices of exercises for SST System Preparation, the emphasis could be as follows:

 

Section 1 – General Preparation

  • HIP EXTERNAL ROTATION EMPHASIS
    • Activation Prep
      • Hip Rotate (Glute) March – SLOW PAUSE and REFLEX
    • Activation
      • Hip Rotate (Glute) Skip – Rhythm individual and Power
    • Active Motion
      • Hip Rotate (Glute) Raise
    • HIP ADDUCTION EMPHASIS
      • Activation
        • Adduction Rhythm – varying speeds
      • Active Motion
        • Lateral Lunge – ROLL FOOT
        • Explosive Lateral Lunge – ROLL FOOT
      • HIP SEPARATION / ECCENTRIC LOADING EMPHASIS
        • Activation
          • Sumo Squat
        • Active Motion
          • Sumo Squat-outs

 

Section 2 – Local Joint Isolation

  • HIP ABDUCTION EMPHASIS
    • Side Lying Hip Series
      • Side Raise – PAUSE and REFLEX
    • HIP ADDUCTION EMPHASIS
      • Side Lying Hip Series
        • 30-deg Adductor Raise – PAUSE and REFLEX
        • 60-deg Adductor Raise – PAUSE and REFLEX
      • HIP FLEXION/HIP ROTATION EMPHASIS
        • Supine Hip/Knee Series
          • Lateral – rotate out (opp leg bent) – PAUSE and REFLEX
          • Medial – rotate in (opp leg bent) – PAUSE and REFLEX

 

Section 3 – Joint Mobility/Stability

  • TRUNK MOBILITY EMPHASIS
    • Standing Trunk Series
      • Trunk/Hip Rotations – SLOW and FAST
    • HIP/KNEE/ANKLE STABILITY
      • Standing Hip Series
        • SL Isometric ¼ Squat – front extension – slow
        • SL Isometric ¼ Squat – side extension – slow
        • SL Isometric ¼ Squat – side extension – slow

 

Section 4 – CNS Activation

  • DYNAMIC HIP MOBILITY EMPHASIS
    • Leg Swing Series
      • Linear – PAUSE and REFLEX
      • Lateral – PAUSE and REFLEX
    • CNS ACTIVATION EMPHASIS
      • Lateral Wall Drills – doubles (from Lateral Movement script)
      • Lateral Line Bounding – singles (from Lateral Plyometric script)

 

 

BACKWARD MULTIDIRECTIONAL

For a backward multidirectional emphasis, whether it is a backward run or a backpedal/anglepedal weave motion, will be really focusing on hip pivots.  Analyzing hip pivots from a biomechanical standpoint, it’s obvious that a lot of hip horizontal adduction and hip horizontal abduction occurs.   The preparation systems can then be emphasized with these two primary motions.  Just like with lateral and forward multidirectional, changes of direction will place a heavy emphasis on the Support System Preparation (for the foot/ankle joints).  However, one main difference is when executing the Support System Prep for backward emphasis days, the main focus should be on two exercise sequences from this database – Back Dorsiflex Series and Back Low Walk Series.  Instead of performing the entire Support System Preparation on the backward days, it might be more appropriate to just focus on multiple reps of just the Back Dorsiflex and Back Low Walk series.

 

For the SST Systems Prep, the following sequences have proven to be very appropriate for backward emphasis days:

 

Section 1 – General Preparation

  • HIP HORIZONTAL ABDUCTION EMPHASIS
    • Activation Prep
      • Back Pivot March – SLOW PAUSE and FAST REFLEX
    • Activation
      • Back Pivot Skip – rhythm individual, rhythm continuous, power
    • Active Motion
      • Drop Lunge, Explosive Drop Lunge, Explosive Drop Lunge-pause
    • HIP ADDUCTION EMPHASIS
      • Activation
        • Adduction Rhythm – varying speeds
      • Active Motion
        • In Place Lateral Lunge – FEET INVERTED
        • Lateral Shifts – FEET INVERTED

 

Section 2 – Local Joint Isolation

  • HIP HORIZONTAL ABDUCTION EMPHASIS
    • Kneeling/Prone Hip Isolation Series
      • Kneeling Side Lift – PAUSE and REFLEX
    • HIP ABDUCTION EMPHASIS
      • Side Lying Hip Series
        • Side Glute Raise – PAUSE and REFLEX
      • HIP ADDUCTION EMPHASIS
        • Side Lying Hip Series
          • Adductor Raise – PAUSE and REFLEX

 

Section 3 – Joint Mobility/Stability

  • TRUNK MOBILITY/STABILITY EMPHASIS
    • Lying Trunk Series
      • Supine Crossovers – PAUSE and REFLEX
      • Prone Crossovers – PAUSE and REFLEX
    • Kneeling Trunk Series
      • Alignment Thoracic Rotation – PAUSE and REFLEX
    • HIP/KNEE/ANKLE STABILITY
      • Standing Hip Series
        • SL Squat Touchdown – PAUSE and REFLEX

 

Section 4 – CNS Activation

  • DYNAMIC HIP MOBILITY EMPHASIS
    • Leg Swing Series
      • Forward/Backward Circles – SLOW and FAST
    • CNS ACTIVATION / EXTREME FORCE ABSORPTION/RE-DIRECTION EMPHASIS
      • Back Lunge Series (from Backpedal/Anglepedal script)
        • All 6 levels

 

As with any preparation for any movement script, the Unloaded Speed/Movement Prep can be a good substitution and change of pace.  However, for the concept of specificity, the exact scripts listed above can really be an efficient way to progress the forces required for the exact movements seen in the training.  Many example and variations of exercises can be substituted, but the main concepts can always be implemented for optimum performance.  To summarize:

 

LINEAR ACCELRATION

  • Full Support System Prep
  • SST Systems emphasis on hip flexors/extensors
    • CNS Activation emphasis on re-directing force

 

ABSOLUTE SPEED

  • Short, quick Support System Prep
  • Heavy emphasis on Trunk/Spine Prep
  • SST Systems emphasis on hip flexors/extensors
    • CNS Activation emphasis on technical mechanics of absolute speed and heavy emphasis on eccentric loading

 

 

LATERAL/FORWARD MULTI-DIRECTIONAL

  • Full Support System Prep
  • SST Systems emphasis on hip abductors/adductors and trunk stability
    • CNS Activation emphasis on dynamic hip mobility and low-grade plyometrics of absorbing forces through the edges of the feet

 

BACKWARD MULTI-DIRECTIONAL

  • Support System Prep heavy emphasis on forces in a backward pattern (Back Dorsiflex and Back Low Walk Series)
  • SST Systems emphasis on hip horizontal adductors and hip horizontal abductors and trunk mobility
    • CNS Activation emphasis on dynamic hip mobility and force absorption and re-direction in low, deep-bending positions

THE DEATH OF THE “WARM-UP”??

How to prepare for a training session could arguably be one of the most important and underrated factors in overall performance.  It has also been a very controversial subject in the industry  – with heated arguments on either side of numerous factors related to preparation:

  • Stretching versus No Stretching
  • Static Stretching versus Active Stretching
  • Long Warm-up versus Short Warm-up
  • Light Cardio pre and Stretching post versus
  • Different types of “Active stretches” – detrimental or not
  • Levels and intensity of the cardiovascular component of the Warm-up

There are literally thousands of articles and blogs and online forums and chat rooms related to the subject of the “Warm-up”.  Most of the arguments focus on irrelevant topics of so-called “experts” just stirring up controversy to garner attention.  In reviewing literature, it’s always important to identify two important factors:

  1. Is it based off proven scientific principles?
  2. If so, is the applied methods proposed make sense based on the scientific principles listed?

 

Having reviewed all of the articles and all of the relevant scientific literature out there, one important question must be raised, that is not discussed in today’s industry:

 

Is a “Warm-up” even necessary for success in sport and/or sports performance?

 

The answer quite simply is NOT yes, it is NOT no; it is a more complicated answer of “possibly, but it is so far down on the “importance” list that the title of the entire concept needs to be changed.”  If there is an actual scientific breakdown on what is needed to prepare for an actual training session/activity/sport, this can be easily explained and exemplified:

  • Absorption of force
  • Accepting body weight and re-directing force
  • Elevation of tissue temperature (hence, the “Warm-up”)
  • Identifying end range of controllable motion of each joint – at variable speeds, including dynamic
  • Isometric strengthening and control at each of the controllable ranges at each speed (building the threshold of stored elastic energy)
  • Activating stretch-reflex mechanisms that can occur at each joint (utilizing the stored elastic energy)
  • Combining multiple joint motions with the same aforementioned concepts – commonly referred to as joint mobility
  • Similar isometric and stretch-reflex mechanisms into new ranges of controllable motion once it is achieved
  • Stability of joints
  • CNS activation and stimulation

 

Note the consistent concepts of an efficient routine before activity – is not “warming up”, but really preparing joints and muscles that cross the joints.  This does need to be stated – there is definitely a need, with scientific basis, for elevating tissue temperature.  Elevating temperature can lead to more efficiency in the other 9 aspects if it’s implemented correctly.  However, it is only one out of ten different aspects to ensure overall efficiency.  It doesn’t need to be as extensive as shown in a lot of literature out there.  One final point to remember on each aspect is:

 

An efficient pre-routine is a training system that must be progressively overloaded over time.

 

The above statement could not be truer.  Many clients ask us questions such as this repeatedly:  “Why do we ‘warm-up’ for 45 minutes?  We don’t have this much time before practice or games!”  Simple answer?  This is NOT a warm-up, it is part of the training system!  ALL of the above concepts can be progressively overloaded across the macrocycle, to ensure each joint/muscle is prepared enough for the rigorous demands of what the sport/activity requires.  It’s that simple.  We are NOT just “warming up” for the activity/training session for the day.  All of these factors are why the term “warm-up” truly is DEAD and has very little relevance is scientific based sports performance.  The term needed for a “pre-routine”?

 

CNS ACTIVATION MUSCLE/JOINT PREPARATION SYSTEMS (CAMPS)

 

The term CAMPS really encompasses what is occurring throughout a routine that needs to be implemented before activity.  Think of the need to implement and progress each of the 10 aspects mentioned above.  And think of how it can be incorporated into CAMPS.  Break it down into 5 main sections:

  1. Foot/Ankle Preparation
  2. Elevation of tissue temperature and General Preparation of Joints/Muscles
  3. Local Joint Isolation
  4. Joint Mobility/Stability
  5. CNS Neuromuscular Stabilization

 

Foot/Ankle Preparation

Everything starts with the ability to absorb force at various speeds, accepting body weight (especially with body weight over one foot), and re-directing force.  Every sport, every activity – even just basic human function – revolves around these concepts.  No matter how much “range of motion” or “mobility” an athlete has – if the sport/activity requirement demands exceeds the ability to absorb, accept, and/or redirect force, the body will guard against itself.  The human body has phenomenal defense mechanisms.  Simply, if the body cannot control a range of motion, it will guard out of that range – hence the “tightness” that might be felt, but a warm-up or a stretch will not fix.  It is termed Foot-ankle Preparation because this is the first point of contact with motion.  All of the muscles that cross all of the joints of the toes, forefoot, rear-foot, and ankle joints must be able to absorb, accept, and redirect force upon ground contact – at all speeds and all angles required for the sport/activity that is being prepared for!

 

As always, these are trainable effects that can be progressed over time – as with any training system.  This is the entire concept behind CAMPS – this is a system of training that is taking exercises designed to absorb, accept, and redirect force of muscles that cross the joints of the foot/ankle upon ground contact, to prepare it over time to meet the demands of the sport/activity.  Just like lifting weights, metabolic conditioning, or even speed work – it is all periodized and progressed across a macrocycle to gain more efficiency OR maintain optimal efficiency.  There can be a period of applying an exercise into action.  This is why you see many of our athletes “jog the recovery” in between exercises.  Yes, this will elevate tissue temperature; but it also applies the concept of joint prep starting at the toes joints and working up the body.  This will reinforce the pattern over time.

 

Elevation of Tissue Temperature and General Preparation of Joints/Muscles

The concept of elevating tissue temperature can now be discussed.  It is definitely secondary to absorb/accept/redirect force because of all the guarding patterns that can ensue without a proper beginning to the routine.  It can strategically be placed here because it can lead to more efficiency in the later phases.  This elevation is also a progressive overload over time.  Meaning that energy systems can be trained, even during CAMPS.  Looking at an example like football, it can easily be identified that the primary energy systems used during this sport is Anaerobic Alactic Capacity and Anaerobic Lactic Power.  It doesn’t mean these are the only energy systems used, it’s just the primary ones used.  Since the actual training system after CAMPS will predominate in these systems, other systems can be used during CAMPS.  Hence, more Aerobic, or even Anaerobic Lactic Capacity (ALC).  Football is a 3-hour game.  There are long drives.  There is an aerobic component.  Ability to efficiently tolerate lactic acid buildup and express maximal power output is a trainable effect that can be progressed over time.  Why not use this section of CAMPS to focus on Aerobic Capacity/Power, or ALC?  Some of the most efficient CAMPS are out longest.  And we extend it and advance it in response to the development seen over a macrocycle.  We’ve implemented CAMPS that are 15 total minutes in length during the first microcycle of an off-season, and progressed it to 40-50 minutes (with heavy advanced plyometrics and speed mechanics during CAMPS) in the final microcycle of an off-season.  Why?  Because the clients continuously built up more of an Aerobic base and micro-progressed tolerance of lactic acid over the course of the overall training system.

 

Also note that this section is “supporting body weight.”  Meaning everything is on the feet.  This will continue to progress and challenge the concepts of absorbing/accepting/redirecting force.  There is also various stages of each isometric progression and development – increasing the trainable effect of storing elastic energy and applying it.  This is why each joint is categorized by the following:

  • Activation Preparation
    • Isometric strengthening at end ranges of motion at slow/fast speeds
    • Basic forms of stretch reflex
  • Activation
    • Skip Rhythm –Individual – Introduction of concepts of low grade plyometrics through the foot/ankle joint with an advanced stretch reflex across the designated joint
    • Skip Rhythm Continuous – same concept as Rhythm, but increase speed equals increase challenge of both concepts
    • Skip Power – the ultimate high level of absorb/accept/redirect force across the foot/ankle joints – along with increase limb speed to overload and challenge storing elastic energy and applying it
  • Active Motion
    • An end range of controllable motion is now identified, there can be tension put into the tissue at this range (the active ‘stretch’ of tissue slightly beyond the end range)
    • Micro-progresses the body to tolerate slightly new ranges beyond the current threshold

 

Local Joint Isolation

This is where the position of the body is on hands/knees, side lying, supine, etc.  Without the external independent variables of supporting the body weight and dealing with forces from ground contact, a lot of emphasis can be placed on a single joint motion.  There are some isometric forces into one plane with a concentric/eccentric action across another plane; but the concept will be simply to isolate an action in one place across one joint

 

Note that this is really efficient at increasing a controllable range of motion because all the emphasis can be places on the single action.  And every action can have a Pause and a Reflex action.  Just like in the above section, there is need to identify and get isometrically strong at an end range of controllable motion.  Once this stored elastic energy is increased (in the set for the day as well as over time), the reflex mechanism can be applied.  It’s important to recognize that a stretch-reflex does have an isometric component between the eccentric load and the concentric contraction.  It’s just too fast that it can’t be seen.  Hence, pure isometric strength off of variable speeds of eccentric loading is the key to building an efficient stretch-reflex.  It’s also important to note these stretch reflexes are constantly seen in all sports/activities.  It is the rate limiting factor of true preparation for demands of a sport – and it is definitely a trainable effect that needs time and progressions to be maximized and developed.

 

Joint Mobility/Stability

This is taking the exact concept above and combining joint motions.  As opposed to just abduction of the hip joint – joint mobility can be extension of the hip joint combined with abduction of the hip joint.  Once all of the ranges are isolated for the simplicity of maximizing the ranges of motion, the combination of planes of motion will be the true transfer into sport.

 

Also keep in mind that once a good amount of range of controllable motion and joint mobility is achieved, stabilization of joints is necessary.  This is why there are a lot of isometric, multi-joint motions at the end of this phase.  A good example is a Single Leg (SL) Quarter Squat and reach.  If the absorption/accepting/redirecting of force is achieved; and ranges of hip flexion/extension/adduction/abduction/rotation is obtained; and the mobility of the hip joint is increased; NOW is the time to stabilize the hip joint.  This exercise is perfect, and can be intensified over time to increase the challenge of this concept.

 

Neuromuscular (CNS) Activation

At the final stages of this training systems routine of CAMPS, a constant overload is applicable.  This is where dynamic motions can be extremely efficient.  Also, recreating the “theme of the day” by high-speed joint motions and stretch-reflexes OFF the ground, but lower joint loading.  Linear acceleration can be linear wall drills.  Lateral days can be lateral wall drills.  Backwards emphasis days can be back lunge series or back lateral wall drills.  Forward multidirectional can be multidirectional wall drills.  Absolute speed can be Ankling drills.

 

No matter the chosen exercise sequence, three important factors are necessary for efficiency in this phase.  Very dynamic actions are necessary to overload conscious activation of limb speed.  Stretch reflexes can be challenged and micro-progressed of the action off the ground – meaning typically in the Transitional Phase of motion.  The joint loading should be minimal to allow for pure CNS activation without independent variables of extreme levels absorbing and redirecting force possibly interrupting the overall goals of CAMPS.  Keep in mind the full speed sprints will be a part of the training session; but the CAMPS just needs to heighten the activity of the CNS before this extreme joint load to allow efficiency of the high speed movement drills.

 

Conclusion

All of the above can be found in the CAMPS section of the BPS University.  Many of the old terminology revolve around “Active Dynamic Warm-Up” and concepts like that.  While that terminology is correct, it is just incomplete.  For a full concept of hundreds of examples of each of the phases of the BPS CAMPS system, check out the Exercise Database and the full breakdown in Coaching Videos.

 

Because this system is so important to the overall system of training any athlete or fitness enthusiast any level in any sport/activity, a full breakdown is see in Coaching Videos.  It was one of the first things uploaded to this University; and absolutely has to be fully understood and implemented and cannot be ignored.

Upper Body Strength Based Preparation/ Warmups

For any upper-body strengthening program to truly be efficient, there must be proper joint preparation.  This is beyond just a standard “warm-up”.  This is really focusing on preparing the joints for the motions that will be encompassed within the session.  It’s also important to remember this type of preparation of the joints is a training system over time – not just to prepare for the succeeding workout.  As with any warm-up / preparation, the stimulus can be overloaded over time, as the various systems of strength are increased and overloaded throughout the overall program.

 

The obvious basics of strengthening always centers on these main aspects – absolute strength, speed strength, dynamic eccentric loading, and reversal strength.  No matter what the “theme of the day” is – one (or more) of these main four aspects are centered within two primary upper body motions – pressing strength, and pulling strength.  To properly prepare joints for all aspects of strength with pressing and pulling motions, an understanding of all of the main joints and main joint motions for the upper body is essential:

  • Shoulder flexion (to humerus parallel to ground)
  • Shoulder flexion continued overhead
  • Shoulder abduction
  • Shoulder adduction
  • Shoulder extension
  • Scapular protraction
  • Scapular retraction
  • Scapular elevation
  • Scapular depression
  • Humeral rotation

There are many variations and subdivisions of each of these motions (such as shoulder horizontal abduction/adduction, elbow flexion/extension), but for simplicity purposes, the focus will be on these aforementioned motions.

 

No matter what form of the four main aspects of strength for either pressing motions or pulling motions encompassed within with exercises for the workout, a combination of each of these joint motions will be utilized.  Hence, it is always good practice to encompass these motions with slow controlled tempos and isometrics at various ranges to properly warm-up and prepare for the workout.  The following exercises use one or more of the motions described above.  These exercises can be referenced in the Exercise Database section of the online University (Strength, Upper Body, Auxillary).  Again, it is necessary to understand the following exercises can be overloaded over time – by increasing the load (or weight), increasing the tempo, and/or increasing the isometric hold at various angles.

 

Shoulder V-Raise (thumbs up) / Rotate

  • Shoulder flexion (to humerus parallel to ground)
  • Humeral internal/external rotation at a shoulder flexed position
  • Isometric strengthening at a shoulder flexed position with isometric scapular retraction at this flexed position
  • Shoulder extension

 

Shoulder T-Raise (palms down) / Shrug

  • Shoulder abduction
  • Scapular elevation
  • Scapular depression
  • Isometric strengthening in shoulder abducted position with isometric scapular retraction at this abducted position
  • Shoulder adduction

 

Shoulder V-Y Raise (thumbs up)

  • Shoulder flexion (to humerus parallel to ground)
  • Continued shoulder flexion overhead
  • Shoulder extension
  • Isometric strengthening in shoulder flexed position with isometric scapular retraction at this flexed position
  • Shoulder extension

 

Shoulder T-Raise / Rotate

  • Shoulder external rotation
  • Shoulder abduction in externally rotated position
  • Shoulder internal rotation in abducted position
  • Shoulder external rotation in abducted position
  • Isometric strengthening in shoulder abducted position with isometric scapular retraction at this abducted position
  • Shoulder adduction in externally rotated position

 

Scapular Pushups (hands)

  • Scapular retraction
  • Scapular protraction

 

Scapular Pushups (elbows)

  • Scapular retraction
  • Scapular protraction
  • Note that this scapular retraction and protraction is with the intention of pressing isometrically into shoulder horizontal abduction. Because the entire forearm is on the ground, it’s easy to perform a good isometric contraction into horizontal abduction (pushing out) while the concentric/eccentric action of scapular retraction/protraction is occurring.  This is the main difference between the Scapular pushups from the hands or elbows – the elbows allows for this unique intention, which changes the exercise completely.

 

As stated earlier, there are many different exercises and variations of exercises that can accomplish the goals of:  preparing for the immediate workout; and develop an increased tolerance to loads of future workouts.  This 6-exercise systems definitely is a great place to start because it encompasses isometric, concentric, and/or eccentric strengthening / preparation of all motions of the shoulder and scapular required during any variation of exercises for pressing strength and pulling strength.  Examples:

  • Standard bench/board/floor press exercise – there is isometric contraction of the scapular retractors, with concentric shoulder horizontal abduction and elbow extension; with slight scapular protraction at the end of the press.
  • Standard rowing exercise – there is scapular retraction, with concentric shoulder extension (and possibly shoulder horizontal abduction, depending on the row variation) with elbow flexion; and isometric contraction of the scapular retractors during the eccentric action of the row with scapular protraction at the end of this eccentric
  • DB pressing/rowing – depending on the variation of the use of the DB press or row, there can be humeral internal/external rotation involved.

 

This provides a great basic summary of the actual joints (and joint motions) involved in the primary exercises during a typical upper body workout.  An efficient way to prepare for increased loads of pressing and pulling for the workout would be to “warm-up” with these joint motions with low loads, slow tempos, and isometric contractions at key points in the ranges of motion.