Nagging shoulder pain is far too common for the overhead athlete, and unfortunately the corrective strategies often implemented are only temporary fixes to the bigger problem. Does this mean you should stop training? Absolutely not! You need to do something to prepare your shoulders. Through consistent use of Crossover Symmetry and progressively increasing overhead movements and volume, it is possible to correct shoulder pain and stay pain free. This is why we developed the 30 Day Shoulder Fix. With one month of shoulder dedication, you can build bulletproof shoulders ready to take on the overhead volume and intensity needed to be a successful athlete.
Please don’t mistake this for an easygoing therapy program. Our goal is to push your physical capacity through challenging metcons and strength training, while progressively correcting shoulder mechanics to help you move better. Each week will challenge the shoulder through increasingly more difficult positions. When paired with the Crossover Symmetry System the shoulders will become stronger and better equipped to handle the following week. Each week will conclude with a challenging workout that includes a provocative test for the shoulder progression included in the following week. If you have any shoulder pain with the week’s final workout, it is a sign that you shouldn’t move to the following week. Just reset and do that week again.
Week 1 – The program starts with some time to allow any shoulder inflammation to resolve along with a heavy emphasis on mobilizing the tight muscles around the shoulder. This week will eliminate any dynamic shoulder movements to promote healing and allow full focus on optimizing shoulder position. Don’t fret because you aren’t hitting anything overhead; your arms won’t turn to noodles with one week off! You will be hammering a ton of Crossover Symmetry and be one week closer towards becoming SCAPJACKED!
Week 2 – This week will now start incorporating a skill session to focus on important scapular positions. Becoming strong with these assistance drills will build upon the strength you are acquiring with Crossover Symmetry and will help transition to better functional movements typically programmed in a WOD. Specifically this week will focus on scapular protraction and retraction, along with incorporating some dynamic shoulder movements with little risk for running into impingement issues.
Week 3 – The program is progressing yet again with a new set of skill movements to continue building strength and motor control of the scapula. This week will also add to the dynamic shoulder movement options. However, everything will still be below shoulder height. Another important addition to this week is the incorporation of the IRON SCAP program post workout. IRON SCAP is the true strengthening component of the Crossover Symmetry System, and will be the last push towards ironing out shoulder mechanics and developing the shoulder stability needed to go overhead next week!
Week 4 – The goal for this week is to start working overhead; however, we will control for load and volume. You should feel strong and stable overhead, and definitely be moving pain free. It is important to scale appropriately and if you are experiencing any discomfort it is a sign to shut it down and return to the previous week. Once you have finished this week successfully you are now ready to return to your regular programming with shoulders of gold!