The shoulder matrix: a simple solution for improved stabilization.

The shoulder complex (i.e., the muscles that create movement of the scapula, clavicle, and humerus) represents one of the most challenging areas to completely train and strengthen. This dilemma is due, in large part, to the vastly diverse aggregate of muscle tissue in this area, which also spans across the back and ribcage, with some fibers attaching to the cranium and others stretching to the elbow. That's a fairly extensive muscular landscape to address in the weight room.

[ILLUSTRATION OMITTED]

The trick for strength training practitioners is to design an all-encompassing blueprint for developing both the superficial and intrinsic muscles that ballast the shoulder region. Capable of an extremely wide range of motion, the shoulder joint is the only joint other than the hip endowed with circumduction ability. Circumduction involves a sequential combination of extension, adduction (i.e., toward the body's midline), flexion, and abduction (i.e., away from the body's midline).

The shoulder's highly involved job description and liberal dexterity makes it one of our most useful, functional joints.

However, it's somewhat of a "beauty and the beast" scenario, in that it is also one of the more overused and injury prone areas.

Needless to say, such an important area deserves special attention. In past columns and Powerline Online segments, I've covered many of the traditional single and multi-joint strength movements that either directly or indirectly address the shoulder.

In this installment, I would like to add a shoulder series we've adopted from Gary Gray, an internationally known and highly respected physical therapist, who is one of the prominent innovators in the functional training arena.

The actual movements are fairly traditional in nature, but Gary has consolidated and sequenced them to create a unique script--with special emphasis on the intrinsic compartments, which tend to be neglected.

Let's take a look at the exercises and some of the coaching points involved in their execution.

THE MATRIX IN ACTION

Vertical Press--Photo 1-A depicts the starting position for the first exercise, which places you in an extended-shoulder and flexed-arm position. From this posture, perform a simple overhead press with both sides, one arm at a time (Photo 1-B).

[ILLUSTRATION OMITTED]

[ILLUSTRATION OMITTED]

Coaching Point: You will notice that a light implement is used (in this case, a 5 lb. plate), since this specific training format and the smaller, intrinsic musculature being targeted do not require heavy weights. Actually, heavy implements might comprise technique and ultimately defeat the purpose of the exercise series. Lighter dumbbells and/or weight plates fit the bill nicely for this menu of exercises. The strength of the matrix is in its repetitive, cyclic nature.

[ILLUSTRATION OMITTED]

[ILLUSTRATION OMITTED]

Vertical Abducted Press--Photo 2-A shows the starting position for the overhead press from an abducted arm position. After both reps of the first vertical press have been performed, you should transition smoothly into this movement and perform one rep with each side. Photo 2-B depicts the mid-range position of this exercise.

[ILLUSTRATION OMITTED]

[ILLUSTRATION OMITTED]

Diagonal Press--Immediately after the completion of both abducted presses, assume the. starting position for the diagonal press (Photo 3-A), and perform a cross-the-body press with each arm. Photo 3-B shows the mid-range position of this movement.

[ILLUSTRATION OMITTED]

[ILLUSTRATION OMITTED]

Abducted External/Internal

Rotation--After both diagonal presses have been executed, abduct the arms to approximately 90 degrees and assume an internally rotated position (Photo 4-A). Externally rotate one arm at a time (Photo 4-B) and return it under control to the starting position. This will accomplish both internal and external rotation--two very important movements for the intrinsic rotator cuff musculature.

[ILLUSTRATION OMITTED]

[ILLUSTRATION OMITTED]

Abducted Flexion--Abduct both arms to approximately parallel to the floor (Photo 5-A). Hold that position momentarily, then flex one arm (Photo 5-B) and return it smoothly to the starting position. This will engage both shoulder and upper arm musculature--primarily the biceps brachii and brachialis region, which is more important than many would think in maintaining shoulder health. For instance, the biceps brachii flexes the elbow., but it also flexes the shoulder joint. Also, both heads of the biceps brachii have their origins in the scapula (shoulder blade), which underscores their significance in stabilizing that area.

Adducted Diagonal Flexion--Staying with the same rationale stated above, the next and final step in the series is diagonal flexion from the adducted starting position (Photo 6-A). From there, a cross-the-body curling/flexion movement is executed (Photo 6-B) with one arm at a time.

We have incorporated the matrix series in many different ways. Obviously, it can be used as a warm-up for the shoulder region prior to more involved and heavier pressing/pulling movements that target much of the same musculature. In that specific realm, we will execute 3-5 total cycles of the matrix.

Another application we employ on occasion is the performance of 1-3 cycles between sets of the other more traditional, heavier shoulder movements (e.g., bench presses, incline presses, overhead presses, and movements for the posterior shoulder compartments).

It is also effective as a "finisher" at the conclusion of an upper body training script, where we have inserted as many as 4-6 cycles.

This compilation of movements addresses much of the extrinsic and intrinsic shoulder musculature in a fashion that is easily learned and readily adaptable for male and female athletes across a wide range of age groups.

Regardless of how you choose to install the shoulder matrix, it will prove to be highly beneficial and an immediate winner with your players.

FINAL REP: IMPLEMENTATION SUGGESTIONS

RELATED ARTICLE: TIP FROM THE TRENCHES

When nothing is something: The "zero grams" trans-fat deception--Science tells us that trans-fats are probably the unhealthiest fats in our diets. The Institute of Medicine states that "there is no safe level of trans-fat intake," and recommends consuming as little of this substance as possible.

The American Heart Association has stamped 1% of our total daily calorie intake as the limit for this harmful, artery-clogging fat. This hardball proclamation is due to the two strikes that trans-fats inflict on our blood lipid profiles. They raise the so-called bad cholesterol (LDL) and lower the so-called good cholesterol (HDL). That's a frightening double-header in itself.

Unfortunately, things actually get a little stickier. Just when you would think, "Well, I'll look for foods that are trans-fat free," food companies try to pitch you a spit ball. Truth be known, our government allows manufacturers to claim that their products contain no trans-fat if they have less than half a gram (0.5) per serving. So, if a product claims that it has 0 grams trans-fat in the Nutrition Facts panel, but it actually contains up to 0.49 grams of the gunk per serving (which is quite possible), you could very well be ingesting close to one gram of it every two servings. Even in the new math, one never equals zero.

Where this can really add-up to an ugly number is with snack foods that claim "0 grams trans-fat" in big, bold letters above the brand name. A closer examination of the list of ingredients reveals that those little munchy nuggets were made with partially hydrogenated palm oil--or any of the other partially hydrogenated oils. Partial hydrogenation is the process that makes the oils so harmful to our cardiovascular systems.

The bottom line: Before you completely buy into the trans-fat free claims anywhere on food packaging, check the list of ingredients. If you find the terms hydrogenated or partially hydrogenated before any type of oil, the product is not completely trans-fat free. Also, the closer the term is to the beginning of the ingredient list indicates that it may have the higher end amount of trans-fat.

Ken Mannie [e-mail]

Sponsored by GAKIC.

WORLD'S A FIRST & ONLY MUSCLE FARGOE FOKIN NEUTRALIZER

Visit www.coachad.com to see the latest Powerline Online segment: The Spartan Summer Conditioning Program

By Ken Mannie, Head Strength/Conditioning Coach, Michigan State University