anaerobic training

can you lift your arm above shoulder level without pain?

Have you lifted weghts before or now?
Are you stronger pushing or pulling?

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Slayer of Trolls amongst other things.
Made for the Love of a Good Woman, and not a bad little player too ;-)
Chumba Concept Salon
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sorry guys i meant

doing lengths under water..
like swimming halfway underwater and blowing out your air and sprinting to the end.

all that soul destroying stuff

thanks

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Assuming that you have full movement & that you are gym ready (if not half everything for the first 4-6 weeks)

Let's focus on rebalancing the shoulder as a whole.
Starting with the rear delt as i think your front delt is stronger. Pulling the shoulder cuff too far forward. Hence the lack of stability.

Assuming a couple of things here, gym fit & access to weights too:
Day 1 - upper body work out

warm up - heavy bag boxing 5 mins (every seen a boxer with bad shoulders? or a shoulder injury? Didn't think so)
cable rows or one arm dumbell rows 3 sets of 12,10,8,6 then a set of 12 using the weight you used for the set of 8
Straight arm pull downs - same set sequence as above
lateral raises - same set sequence as above
pec flyes - same set sequence as above
dips - same set sequence as above
incline dumbell curls - same set sequence as above
forearm curls - same set sequence as above

the emphasis is on building the anterior muscles (traps, lat's, rhomboids, rear delts)
the other exercises are to build balance in your upper body. You'll notice that there's nopushing movements except dips.
Thats to allow your anterior muscles to catch up.
Proper rotation off the wrist during dumbell curls are important so check your form on this.

Day2
if there is a day2 will be legs

day 3
off

repeat day 1 &2

Off 2 days.

check out this site http://www.bodyforlife.com/exercise/animations.asp
for detailed exercise descriptions.

If at any stage you feel pain, stop.

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Slayer of Trolls amongst other things.
Made for the Love of a Good Woman, and not a bad little player too ;-)
Chumba Concept Salon
Professional Hair Stylist

Sorry stevebrry,

looks like i've hijacked your thread to ramble on about weight training ops:

__________________
Slayer of Trolls amongst other things.
Made for the Love of a Good Woman, and not a bad little player too ;-)
Chumba Concept Salon
Professional Hair Stylist

its pretty good stuff tho carl, i have had shoulder problems from swimming and hockey and they are made worse by lots of inside flicking and i have a little set of exercises to do from the physio which help hugely, and you sound on the exact same page as him... ( i had to go through 2 before i found one that could help me)

Thank you Carl, I'll start implementing that into my training.

By the way - I have full range of motion without pain in my shoulder (this wasn't the case at the TT!)

I have done gym work before - about 4 months of solid work prior to the TT, along with 4 exercises given to me by the physio which involved the use of a theraband - I'm not sure of the exercises names though.