all posts post new thread

Conjugate Calisthenics

bluejeff said:
Yes and no. It's going from a handstand to a bent arm planche and back up again. I like the move because it takes the shoulder through a large ROM, and even if one doesn't practice the move freestanding, it's easily scalable from pike position, or with the feet elevated on something. Back before my shoulder injury in 2016, I was getting close to doing it in a straddle. Since then, my main battle has been re-educating my shoulders to move the way they need, which the left is stubbornly refusing to do. No direct shoulder pain, but my left scap refuses to upwardly rotate when it should despite all my best efforts, and my neck ends up picking up the slack, which leads to tension and headaches.... so I've been trying to find things that get it moving right without that happening, and doing "90"-degree pike pushups seems to be pretty close.

Simon makes it look like he weighs nothing when he does them....

Also, there are lots of calisthenics athletes and coaches who say you should train however you'd like. I think the mindful mover, Stephen Low, and Simon (above) all say that you probably get more benefit from doing dynamic work. Some folks out there also say that if you want to be good at statics, you have to train them at least some of the time. Given that muscles seem to gain strength throughout their entire ROM when trained at longer lengths, I'd say that dynamics probably have a lot of carryover.
Click to expand...
Ahhh yes, okay I’ve seen this one. It’s pretty awesome.

Sorrry to hear about the shoulder. I’ve had a fair amount of trouble in this region as well. May I ask what caused it? I ruptured my pec/tore my labrum almost a decade ago and the aftereffects still linger…

I think a mix of both dynamic and static movements are beneficial. However, statics held for extended periods until struggle and shaking, I find counterproductive. I held an 8 second tuck planche today with little struggle and felt it better than holding a 12 second one that would exhaust me.

I also like “prying movements”. I’ve been practicing the piked/straddle planche position by sort of “nudging” myself in and out of it. It’s sort of a mix between dynamic and static.
 
Well, my current shoulder issue is more of a weird movement compensation that I think arose out of being forced to use my left hand almost exclusively (I was born right handed) when I had problems with the right. First, I injured the right shoulder and had to have surgergy. There was a bone spur under the acromion and my supraspinatus and labrum were all beat up. Thankfully I didn't have to have a repair. Then I developed a movement disorder with my right hand (focal dystonia) which took all the way up until last year-ish to mostly rehab myself out of. It wasn't until a few months ago that I could finally write totally comfortably with the right hand again.

So, long story short, I think living under stress as a right-handed person learning to live left handed caused me to take on a slew of postural and other compensatory patterns. Now my left shoulder just sort of collapses into a deep downward rotation when I do things like pushups, similar to scapular winging. It's improved to the point where it doesn't cause pain anymore, but if I'm not super careful, my neck muscles (mostly levator, I think...) take up the slack and I get a tight neck which can result in headaches.

The interesting thing is that it is teaching me to protract really hard again lol, which is what you're supposed to do in lots of pushing calisthenics moves. That's why I was saying that training planche might actually help. At least it would be cool if it would.

Regarding "prying," Simon, again, often has promoted moving or pulsing in and out of a harder variation of the hold you are working on. For example, holding a tuck planche, and pulsing in and out of advanced tuck.
 
bluejeff said:
Well, my current shoulder issue is more of a weird movement compensation that I think arose out of being forced to use my left hand almost exclusively (I was born right handed) when I had problems with the right. First, I injured the right shoulder and had to have surgergy. There was a bone spur under the acromion and my supraspinatus and labrum were all beat up. Thankfully I didn't have to have a repair. Then I developed a movement disorder with my right hand (focal dystonia) which took all the way up until last year-ish to mostly rehab myself out of. It wasn't until a few months ago that I could finally write totally comfortably with the right hand again.

So, long story short, I think living under stress as a right-handed person learning to live left handed caused me to take on a slew of postural and other compensatory patterns. Now my left shoulder just sort of collapses into a deep downward rotation when I do things like pushups, similar to scapular winging. It's improved to the point where it doesn't cause pain anymore, but if I'm not super careful, my neck muscles (mostly levator, I think...) take up the slack and I get a tight neck which can result in headaches.

The interesting thing is that it is teaching me to protract really hard again lol, which is what you're supposed to do in lots of pushing calisthenics moves. That's why I was saying that training planche might actually help. At least it would be cool if it would.

Regarding "prying," Simon, again, often has promoted moving or pulsing in and out of a harder variation of the hold you are working on. For example, holding a tuck planche, and pulsing in and out of advanced tuck.
Click to expand...
Ahh I see. Well, it seems you have learned quite a bit about this shoulder situation so that will at least benefit you in continuing to move forward with it.

Pulsing…that is probably the word I should use. Yes, of course it seems a necessary step for advancing for it is necessary to move in and out of the new position, as well as the strength developed to do so. I see it like micro repetitions.
 
Day 1

3 rounds

A1) FL eccentrics
A2) OAP x 3
A3) Pistol (from floor) x 3
A4) OA active hangs x 1 per side
A5) Piked Planche holds on bars x 3

Day 2

3 Rounds

A1) OA Australian Pullups x 5 per side
A2) Planche Lean Push-ups x 3
A3) Pistols/SLDL x 3/5
A4) FL Advanced Tucks holds x 1
A5) OAOLPA x 2 per side

Day 3

A1) FL straddle pulls x 3
A2) OAP w 26 kgs x 1,2,3
A3) Pistol work
A4) OA lockouts x 2 per side
A5) Adv Tuck Planche holds (band assist) x 3

Working more on my left leg for pistols since it has difficulty while right leg is fine. Conversely, my left side is better at hinging, thus hip movements for the right side and knee dominant movements for the left side.

Want to add more mobility, as I feel it would assist with certain movements. For example shoulder mobility will help with the OA chin-up and hip mobility for achieving better straddle positions.
 
You must log in or register to reply here.
Back
Top Bottom