1/28/2020 Shoulder - ATG Online Coaching

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SHOULDER ABILITY PROGRAM

This program is on the app for anyone who wants to do it, but the key points of it are already woven into most ATG programs.

The reason then for a specific Shoulder Ability Program is to address a shoulder issue with full attention, so as to make as pronounced a
change as possible in 12 weeks.

The following route gives the potential to create truly world-class shoulder ability in that time.

The Shoulder Ability Program uses the two most fundamental principles of the Knee Ability Program:

Increasing the ability of the surrounding muscles to withstand the forces on the joint
Increasing the bloodflow to the area to speed healing

The muscles around the shoulder can recover quite fast, so the following routine can be done Monday-Wednesday-Friday…

A. You’ll start with Band Pullaparts for 50 REPS to get blood into the area. This is sort of like Reverse Sled/Deadmill for the knees.

B1/B2/B3. Then you’ll perform 3 exercises in circuit fashion for 4 sets of 5-10 reps each, being sure to control the weights down slowly (4
seconds) on every rep.

External Rotation
Powell Raise
Trap-3 Raise

5-10 reps means if you get 10, increase weight, but if you can’t do 5 reps, reduce weight.

It is your strength in these 3 exercises that precisely mimics the ANTAGONIST mechanisms of the shoulder when throwing, pressing, etc. (the
movements that cause the stress on your shoulder).

C. The workout would then be finished down with another 50-rep Band Pullapart set!

For a real and targeted change to your shoulder protection in minimum time, this program may be used in conjunction with just about any other!

Done 3x per week for 12 weeks results in 36 sessions, so if you can get a mere quarter-pound stronger per session (or quarter-pound with
cheese for bigger blokes), you may literally double your ability in these exercises. This has actually happened many times!

Long-term shoulder health would also call for full-range-of-motion pressing, but that is a natural byproduct of any ATG programming.

I personally no longer even think about shoulder pain in myself, because I’m not in a sport that puts much of a beating on mine. But from years
of practicing passing (basketball), I actually did once have wrecked shoulders and traditional methods of avoidance didn’t help. I thought I
would just have to live with it. I remember being at a family reunion and nervously avoiding playing toss with oranges because I knew I couldn’t
throw far without a serious shoulder warm-up… I was 18!

A few years later, I found these 3 shoulders movements from the late great Charles Poliquin, and my shoulder pain quickly went away. After
what I did with my knees, it made perfect sense that I could do something about my shoulders too. I even found that my pressing strength
increased as a byproduct, because I was coaxed into at flat bench press contest and I did a new personal best, even though I hadn’t done any
bench pressing in years, and in the past I had focused heavily on it!

I’ve now used these concepts to help many baseball and football players with their shoulders, and on numerous occasions I’ve received
miraculous testimonials from athletes who were told by their strength coaches and physical therapists they would simply have to live with the
pain, but within WEEKS were pain free from my protocol!

So even though I’m the knee guy, I wanted to make sure the above recipe was known by ATG members, since it has proven to help people get
off pain medication for their shoulders, avoid surgeries, and pursue their lives’ passions with greater ability.

But the article is not done yet!

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1/28/2020 Shoulder - ATG Online Coaching
Since it’s the physics of the matter that protect you, I want you to know the MATH I use when helping someone predict how strong they will
have to be to have exceptional shoulder protection.

10% of your own bodyweight on each exercise is the classic ATG Standard that ensures you have upper level ability shoulder protection.
HOWEVER, the stronger your pressing strength, and the bigger your arms, the more force you are likely to put on your shoulders, so the
10% number may need to rise in some occasions!
For women, 8% of bodyweight will usually suffice, considering less arm mass and higher breast weight factoring into the equation. Of course,
depending on the intensity of the sport, 10% may still be a safer bet. In something like soccer, 8% should be enough, but I like 10%
for volleyball, where hitting the ball is often overdone. I recall one case where I was training a young volleyball player, and EVERY other girl
on her team had to ice their hitting shoulder after matches – these girls were 14 years old! My client didn’t understand it, but she grew up in
the ATG system. She’s now 18 and has stronger External Rotators than I do (not a joke!).

Bottom line: like your knees, your shoulders may be required to handle a lot of force for you to live the life you want. Hiding from the issue and
living a life of quietude is not the answer. CONFRONTING those forces with the precise abilities needed to handle them provides a route out
and UP, whereby greater ability is the byproduct of your “rehab” efforts.

I hope you enjoyed this program and I hope you will share it with anyone you encounter who struggles with shoulder pain!!

Yours in Gains,
Ben

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