Avoiding overhead press .... alternatives?

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Avoiding overhead press .... alternatives?

Postby Ricky » Sun Apr 10, 2016 12:03 pm

Hey JP

Hope your well and busy....

JP what would you suggest as an alternative to overhead pressing for a good shoulder builder? The AMRAP set sometimes takes it out of my old rotator cuff injury.

ALSO....

We have just bought a couple of sleds at school, how would you suggest programming them in?

I have been doing a lot of crawling recently (5 minutes forwards in one go each day - man this is tough). I had thought about crawling whilst pulling the sled to reinforce good body positions for our players whilst under load.

Thanks

Richard
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Re: Avoiding overhead press .... alternatives?

Postby johnnypain » Sun Apr 10, 2016 1:15 pm

Have you tried neutral grip (palms facing each other) presses? They usually are very shoulder friendly.

The bear crawl with a sled makes it that much more of a bitch. Give them a try.

As for general sled programming, it's hard to overdo it with the sled. At one point I was using the sled for some sort of movement in mini workouts just about daily. There's no eccentric component to the sled movements, so you bounce back from the work rather quickly. They make for a great "active rest" tool. Louie Simmons has used them as such for years.
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Re: Avoiding overhead press .... alternatives?

Postby Ricky » Sun Apr 10, 2016 2:41 pm

Hey JP.....

How you describe sled pulling is very similar to how I have found crawling. No eccentric so I started doing daily crawls. ...2 minutes a day and adding 30 seconds a week. I'm now starting doing backwards leapord crawls. ...you are very aware of the entire body.

Thanks for sled ideas. I will add this in to bolster he workout.

Re the neutral grip....heavy presses are not my friend just now though I hope to return to them soon (another reason for crawling was the tonic effect it has on my lower back, something heavy pressing does not have). Any thoughts?

Thanks.

Richard
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Re: Avoiding overhead press .... alternatives?

Postby johnnypain » Sun Apr 10, 2016 2:59 pm

If heavy presses of any sort are bothering you, then I would nix them for now.

Be sure to hit the vertical pulls hard, and work the broomstick pass-throughs as often as possible.

Test the waters in a few weeks with very light weights.
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Re: Avoiding overhead press .... alternatives?

Postby Ricky » Sun Apr 10, 2016 3:44 pm

Thanks JP, will do. So no shoulder work at all? My shoulders aren't sore on a day to day basis, but are aggravated from the pressing. No raises etc?

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Re: Avoiding overhead press .... alternatives?

Postby johnnypain » Mon Apr 11, 2016 1:35 am

There's nothing stopping you from doing raises, but they certainly will not take the place of any overhead pressing.

I'm assuming that you're still able to bench press, close grip, etc. If that's the case, the shoulders will get plenty of work from those. I'd highly advise you to become a pushup and chin-up ninja as well, and would go as far to say that if you cannot do ~75 of the former any time of day, any day, with no warm up, and 12-15 of the latter, that you should make that an absolute priority in your training ASAP.
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Re: Avoiding overhead press .... alternatives?

Postby sam » Mon Apr 11, 2016 6:55 am

Are those general bodyweight standards at Greyskull, and if so, are they prioritised over the barbell?
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Re: Avoiding overhead press .... alternatives?

Postby johnnypain » Mon Apr 11, 2016 1:59 pm

sam wrote:Are those general bodyweight standards at Greyskull, and if so, are they prioritised over the barbell?


They aren't the standards per se, you'll see those in my Villain Challenge book that is about to drop, but they are excellent guidelines to follow for any trainee.

Yes, I truly believe it should be bodyweight first, then the weights in terms of prioritization.
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Re: Avoiding overhead press .... alternatives?

Postby sam » Mon Apr 11, 2016 2:12 pm

Well thats a revelation for me. I'm gunna stick that at the front of my training mind.

Very much look forward to the book. Does it have the challenges in an order of priority too?
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Re: Avoiding overhead press .... alternatives?

Postby johnnypain » Mon Apr 11, 2016 2:15 pm

sam wrote:Well thats a revelation for me. I'm gunna stick that at the front of my training mind.

Very much look forward to the book. Does it have the challenges in an order of priority too?


They aren't in any particular order of priority in the book. There are 20 challenges, each of which requires a serious demonstration of some component of overall fitness. There is information on how to train for each as well as the origins,etc. It's a sold product that I think a lot of people will enjoy.
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