Overcoming Injury and continuing to Train

Discussion in 'TSC' started by Aswilli4, Nov 12, 2018.

  1. Aswilli4

    Aswilli4 Double-Digit Post Count Certified Instructor

    Getting Prepped for the TSC in April 2019. Right now in the phase of training of just trying to get stronger and refine my competition movements.

    I have been dilligently following a pullup program utilizing the Power to the People Method. In short it has been working great. I've gotten stronger and haven't missed a rep. Only issue I am starting to get some pain in my Rhomboids. Had a few ideas but wanted to hear other folks input.

    1) Rest and Not train the movement (not a huge fan of this option). While the rest may be good It seems like instead I should reintroduce the movement under a reduced load so I can continue to practice the skill. Curious to hear others thoughts.

    2) Train the Pullup at bodyweight only for a considerable amount of time and build some reps.

    3) Instead of resting use some antagonistic movements (Cable crossovers, Chest Flyes, Handstand push-ups etc)

    Curious to hear other peoples thoughts and thanks for reading!
  2. Steve Freides

    Steve Freides Forum Administrator Senior Certified Instructor

    @Aswilli4, go idea to check with a doctor regarding the pain you're feeling. You could certainly try taking a few days off if the pain isn't severe.

    Your mention of "at bodyweight only" suggests you're working on increasing your 1RM - that's good but if you're training for the TSC, you need to tell us which division, and if your division doesn't require weight, you need to have a plan for increasing reps at bodyweight only. Increasing 1RM strength can, of course, help with that but it needs to be part of a bigger plan.

  3. Aswilli4

    Aswilli4 Double-Digit Post Count Certified Instructor

    @Steve Freides Thanks for the feedback! This pain suddenly came on and have a sneaking suspicion its from the shear volume under load that I have created over time but will monitor it closely for sure and take further steps as needed.

    My goal this far out from competition was to build my absolute strength around the movement so that my Perceived relative max (for reps in the Men's Open) would be easier. As competition closes in I'll go from absolute strength to endurance based training for the pull up.

    Again thanks for the feed back!
  4. Kyle Kowalczuk

    Kyle Kowalczuk Triple-Digit Post Count

    Glad you have a plan. The rhomboid issue could just be part of the progression as other muscles get stronger and pull on them. I would not just rest but rather do lighter movements and mash them with a lax ball throughout the day. In regards to your pull up plan, the open division is bodyweight. How many can you do right now?
  5. Bro Mo

    Bro Mo Quadruple-Digit Post Count

    I've had ribs dislocate a little that causes pain in the rhomboid. A chiropractor visit may be a lower cost alternative to possibly fix it or at least ensure it's not something more severe.
  6. Aswilli4

    Aswilli4 Double-Digit Post Count Certified Instructor

    Thank you all for the great feedback! Woke up this morning and was pleasantly surprised as the pain had dissipated as I had done some antagonistic movement yesterday and did some self massage as well as used to magnesium cream on it; however I will closely monitor the situation and train accordingly. @Kyle Kowalczuk I have used the exact same plan for the first 2 TSCs I competed in and did 23 pull ups on both of those events. Really looking to drive up my numbers in the other two events and this plan seems to serve as an easier maintenance for the pull up event.
    Kyle Kowalczuk likes this.
  7. Kyle Kowalczuk

    Kyle Kowalczuk Triple-Digit Post Count

    Nice good luck. I competed in the open division in fall 2017 and spring 2018. I went elite for this past October TSC. I find that in both division as long as your pull ups and deadlift are a certain number, the snatches are what gets you up the leaderboard.
  8. amdemarais

    amdemarais Double-Digit Post Count

    If you are only needing to maintain the pull-ups I don't see a reason to train them more than once per week. Rows, DL, Bent Press, Snatches, Grip and Abs will all have carryover.

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