On Weightlifting: A Personal View

Chapter 4

ON THE BENEFITS OF SUBORDINATE EXERCISES

BOTH IN REGARDS TO THE DEVELOPMENT OF THE BODY AS WELL AS THE WELL-BEING OF THE MIND

BY DONNY SHANKLE CPT

  3

Self-Myofascial Release

During training the weightlifter will develop adhesions in the muscle or “knots.” These can, for some weightlifters, be very painful but are a natural process for adaptation to take place. The most prevalent source of this inflammation is in the IT or iliotibial band along the length of the outside the thigh. Any tightness of muscles will inhibit optimum performance and it must be a concern of the weightlifter to keep the muscles pliable and healthy. Have a training partner or coach massage you lightly to find these adhesions and then on your own roll them out with a foam roller. The exercise can be uncomfortable but as you continue its application the pain will begin to subside. To perform the exercise find the spot, pause for 45 seconds and focus on breathing as you feel the adhesion melt away. There are multiple places on the weightlifters body which will become inflamed so it is advised that you play around with the foam roller and find the best position which targets the problem area. Many positions will be difficult to get into and if this is the case the weightlifter may be in need of assistance.

SETS: 2-3

REPS: 1 (45sec.)

ADVANCED WAY: N/A

TIME OF DURATION: 3-5 minutes

PLACEMENT IN TRAINING: Very beginning and end