The Official CityOfChicago Rehab Thread

[CityOfChicago]

So If I got a resist a ball and did figure 8s with it, I'd be using more muscle mass simply to control it?

Sorry to double post - wanted to comment on this.

There are a lot of theories and advocates of what's bee called "functional strength training". The two 'biggies' in the area are Juan Carlos Santana and Paul Chek.

I take issue with the tern "functional strength training". It's grown into this huge umbrella, and the training has gotten so that it's functionality should be questioned.

To answer your question, yes you'd activate more muscles to control the uneven balance. But my question is "is it functional?"

One of the 'laws' in strength adaptaions is called specificity of training. Basically it states that strength gains are specific to the training method. If you sprint, you'll build up anaerobic capacity. If you do intervals, you'll increase lactic acid threshold. If you bench press, you'll increase bench press and chest strength. However, going back a few posts, that bench press strength doesn't mean you'll be able to block defensive linemen. Yes, it will help a small bit because of general strength gains, but a better method of training for that sport position would be to perform bilateral chest strength training in a standing position. You wont be able to handle as much weight, but it's fore functional because you're in the same body posture as the sport. On bench press, you're back is stabilized against a rigid surface, your legs are not supporting your body weight, your abs are not working to stabilze your upper body against the resistance, and the weight is evenly distributed between both hands over a rigid bar. Instead we stand you up and have you assume a sport position (bent knees and waist), then but an independently controlled resistance (rubber bands, cable-crossover style machines) then have you press both arms together or alternately. We also have you do things like deep squat with a heavy med-ball (10 or 15kg) and explode up and out, throwing the med-ball up and out for distance. These exercise are more sport functional then a bench press. The bench press, then, is just another tool in the bag-o-trix. We just use it for strength testing because it's an easily measured exercise.

Santana and Check go to other extremes, even for non-athletes. Check likes to train people how to do squats standing on a 55cm Swiss ball (the big gym balls people do sit-ups on). He claims this is more functional because it makes the abs work tripletime, and because your body has to work so hard to balance. More muscle activity = more functionality. However, if we keep in mind the basic law of specificity, that training will only be utilized when performing on a dynamically uneven surface.

Said another way, the only reason your abs are working so hard is because you're standing on an uneven surface. Take away the uneve surface and the abs stop working. Most activities are performed on the earth, so your feet are stable. Your abs may have been strengthened, but they're not being used, so wher's the benefit? Santana does similar multi-movement exercises, like push up and in the up position lift one arm sideways and rotate your body so that arm points straight up and you're looking sideways. Return to push up position, do a push up, then rotate on opposite arm.

Being the police is like beinng an athlete, with the running, sprinting, fench jumping, and wrestling. So that;s how I like to train it.

[ChevySSP]

Wow man you really know your stuff. I'm gonna keep the things youve told me and apply them.

Say, If I bought you a keg and a plane ticket, could you come down here and give me some pointers? :D










J/K. I'm poor :(

[CityOfChicago]

You don't need me - you've got your browser. Just google "strongman training". Ontario Strongman, Old Time Strongman, and Deepsquatter are good sites. Ironmind is another great. You can buy equipment, books and subscribe to their journal "Milo". Covers strongman and highland games.

Just be careful

[CityOfChicago]

Yesterday was Thurs, 23Apr. Saw the surgeon for my six week follow up, which actuall occurred at 7wk, 2day mark because he was "overbooked". That was at 1000. At 1800 I had therapy, and the new exercise protocol began. Well, the PT beat the stuffing out of my shoulder. It's freakin KILLER today. Everythime I move it it feels like a stab in front. It's what the kids today call "a bummer".

I have therepy today as well. We'll see how that goes.

[CityOfChicago]

Today is Monday, 27Apr08

So things have been going well. Last week, on Thurs, I was in bad shape. My boy has gym classes on Wed's, and I had to pick him up and help him do some flips and shet. The next day I was iin some serious discomfort. Even thinking about moving hurt. But I persevered, engaging superior mental capabilities and intestinal fortitude, pushed through rehab on Thurs and Fri, and by Sun was right as rain.

Went to the gym (seperate from rehab) on Thurs, Fri, and Sun. 35mins cardio, abs, and on Sun added some light (8lb) DB exercises for shoulders. Felt good, strong. 3s/15reps side, front, rear raises.

Since that great pic Switch posted of he, Cincy, and fat me out for a beverage, I've dropped 9lbs. 21 to go.

Ordered my heavy bag (Everlast 100lb canvas). Wanted the 150lb bag, but a) Everlast don't got one and b) they are around 150 bones. I got the 100lb-er for 70. Also got the new beaded jump rope, bag gloves (my old ones are SHOT), some new running shews, a 12lb leather med-ball to go with the rubber 6lb one I have, and a new gym mat to roll out on the garage floor. The wife agreed to let me order the log, so just putting the dinero together.

http://c1.ac-images.myspacecdn.com/i...b950e0da04.jpg
5' long, 10" diameter, 70lbs with a place to add plates.

So.....Keep on truckin'

[ChevySSP]

Whats the log used for?

Also, when you workout do you use any type of support?

[CityOfChicago]

The log is used like an oversized barbell. Hang cleans, cleans, clean and press, clean and jerk, shoulder press, front squats are the basics. Since it is oversized (diameter) it just presents an unwieldy object. Plus, since it's something different, it's a mental break from regular gym exercises.

By support I assume you mean something like a belt or wraps? I don't wear either, until my squats go over 400. Then I wear a belt. A belt works by squeezing your midsection, increasing interabdominal pressure and therefore stability. This is the job of your abs. Strong abs contract to do the same thing. So the more you rely on a belt, the less you use your abs and the weaker they get. Now, I dont have a rippling six-pack, nor can I hang upside down and hold a 25lb plate to perform sit-ups. But I can squat 325 for 20 or 365 for 12, parallel, without a belt. My advice is to exercise without a belt as much as possible.

[CityOfChicago]

And a hearty good day to you all. It's Sunday, 03May.

At the official physical therapy (the one with the therapist) We've added some new wrinkles, including exertube internal/external rotation, empty-handed rear delt flyes lying on a swiss ball, and this fun activity where I assume a push-up position against a wall, but between my hands and the wall is a medium sized swiss ball (45cm). Then, as I lean my weight into it, the therapist shakes the ball for 30sec, and I try to prevent the ball from moving. 3 sets. This coming week (Tue) we start doing it with me lying on a stretching table, waist up hanging off the end, and my upper body supported in the push-up position by the ball, 3s/45sec. I like that one. Lateral and front raises are still done empty handed, but we're supposed to move to 3lbs this week.

At the unofficial physical therapy (self directed), lateral raises use 12.5lb dumbells and front raises use 8lbs. All is pain free. Considering I did these with 45's before, it's improvement over yesterday but a long way to go to
get where I was. Cardio id 4x/wk, 25min of interval work on the Stepmill (not allowed to run yet). Down 11lbs from last month.

Keep on truckin'

[ChevySSP]

Glad to see everything's going well man. Hopefully you can get back to those 45s in no time flat.

[CityOfChicago]

Today is 06May

All the new PT stuff went well. Actually wore out the therapist doing the ball exercises on the floor. He was sweating and worn out long before I was. He said my strength is "surprisingly high".

Today I did some lifting on my own. 3s/20 reps lateral raises with the 15lbs, and 3s/15reps rear delt with exercising tubing. No pain, just some lactic acid burn.

[CityOfChicago]

Today is 13May

Beunos dias

Things are going well. We added some new exercises, some PNF stuff and multi-angle activities. Got to move up to 4lbs DB's with the therapist. Get to do push-ups on the ball with the ball on the ground. Good triceps workout.

On my own, the interval training is going well. Lots of ab work. Added curls with 50lbs barbell for 2s/15reps. Hey, it's a start.

[Sgt. Slaughter]

Better than looking at porn all day and only working out your wrist!

[CityOfChicago]

That's a seperate workout.

[CityOfChicago]

Today is 21May

Saw the Doc today. He ran some tests and ROM stuff. Says my ROM is better than where it could be and that my strength is "superb". Gave me the permission to start running again, and add some more exercises (this is the 12 week post-surgery mark). That said, I have another 6 weeks off, with therapy. Good news, though, is that this will definitely be the last 6 weks, and I'll go back to work in July.

So I hit the treadmill today. Nothing crazy - 18mins for a mile and a half to try it out. Since I've lost the 12lbs, the running was pretty good. Nice and easy pace was to keep the pounding and swinging in the arm down, and the cardio difficulty of the run was non-existent. Will slowly add speed over the next 6 weeks so when I go back to work I cant run the 1.5 in 12mins. That's fast enuff for a 230lb dude. Mama built me for power, not endurance.

Just added some curls and lat pulldowns, light weight, All feels good.

[Sgt. Slaughter]

I'll give that report "2 snaps up!"

:D:D:D

Way to go, buddy! 6 weeks is pretty short. You'll be back in the game in no time at all!