Accelerated Arm Recovery Workout and Training Plan
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- Dylan James Sims
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1 Accelerated Arm Recovery Workout and Training Plan After going through the Accelerated Arm Recovery, it s by far the best thing for shoulder recovery that I ve come across. It s really easy to pick up and repeat on your own and it makes your arm feel OUTSTANDING. Even when I only go through 25% of it when I don t have a lot of time you can feel the difference Trevor Bauer: #3 overall pick and MLB pitcher Congrats! You ve just made one of the best investments on your career, arm health, and performance as a throwing athlete. The Accelerated Arm Recovery System (you ll see me call it AARs for short sometimes) was developed for throwing athletes, in particular pitchers, to help you recover your arm more quickly after strenuous throwing over a 2-day period. As you ll learn in the AARs training video (you can view it online at log in with your membership details you got by after you signed up), I developed this system working with top level athletes in the MLB, minor league, college, and youth baseball based on the science of how your body works, heals, and recovers best. This Getting Started letter will walk you through how to start using the AAR System quickly and easily as soon as today. IMPORTANT: READ THIS LETTER BEFORE YOU DO ANYTHING ELSE. IT LL HELP YOU SAVE TIME AND IMPLEMENT MORE QUICKLY. So, below you ll find: 1. What to do first 2. How to take this system to the field with you so you can use it on the fly after each outing with ease 3. How to contact us if you need help, have questions, or want to look at training with us down at our Houston Dynamic Sports Training facility. 1. What To Do First The first thing you ll want to do is read the rest of this letter. After that, either pop the Accelerated Arm Recovery System DVD (if you upgraded to the DVD) into your player or head to the online members training area to watch the video. This video is very detailed and in-depth where I walk you in detail through the science of the system (why it works and how your body recovers) and then we dive into the AARs routine where I demonstrate it with one of our DST athletes. 1
2 While you re there, follow along during the video with this AARs Exercise and Training Manual as I move from Series to Series so you can see how the video translates to the exercises in this manual. NOTE: I call each exercise a Series. There are 6 series in the routine each last s a few minutes max. The total routine takes about 20 mins to go through. 2. How To Take This System To The Field Once you go through the video and get familiar with how the system works and what the exercises are print off this manual. This manual will do the heavy lifting for you from here on out. It lists out the exercises for each day and we ve included diagrams of the tubing positions as well. Just start with Series 1 and move through all 6. If you ever need to refer back to the video on the fly, you can view the video on your smart phone at to Let s Dive In! Alright, that s your quick Getting Started guide to the AAR System. Head over to the members area now (or pop in the DVD) and carve out an hour. Print off this manual and take notes while you re watching the video so you can take those notes to the field if you need it. But more than anything, keep it simple and dive in. If you have any questions don t hesitate to connect with me or one of our trainers here at Dynamic Sports Training anytime by ing us at info@dynamicsportstraining.com. Thanks again! Welcome to the DST family, and after you ve had a chance to use the system please send me an and let me know how it worked for you. I love to hear what the AAR System does for athletes and we re always looking for ways to improve our systems and training programs. So feedback is good. All right, dive in! Lee Fiocchi Founder Dynamic Sports Training Certified Strength & Conditioning Specialist Sports Performance Trainer To Top MLB All-Stars and NFL Athletes 2
3 Common Questions What if I don t have time to do the full exercise after I throw? Can I do part of it? The answer is yes; some of our athletes find that they get great results even when they re only able to do a part of the routine. However, to get the full results I really suggest you do the full routine. Each exercise is included for a reason and has its purpose. Can I watch the video on my phone? Yes, you sure can. Just open up your smart phone, go to the web browser, and log into the AARs online members area at Then, go to the mobile optimized video, and hit play. You ll be able to take the AARs video on the go. Do I need the reflex bar to do the exercises? I ve found that the reflex bar is a VERY effective tool in isolating certain muscles required to get the most out of your recovery. If you don t have a reflex bar, you can pick one up online. Just us at info@dynamicsportstraining.com and we ll point you to our recommended resource for the reflex bar. Are you taking on new training clients at your Houston facility? Yes. I have a limited number of 1 on 1 clients I can take on each month and in the off-season my schedule is filled up with our big leaguers (Carl Crawford, Trevor Bauer, Adam Dunn, Michael Bourn, Chris Young, etc.) and MiLB guys. 1 on 1 training with me is a significant investment. However, our staff at DST are among the best sports performance trainers, experts, and dietitians in the country and they all follow the proven DST process we use with our MLB All- Stars. us at info@dynamicsportstraining.com for more info about our training programs. Do you have any more training programs for pitchers and throwing athletes? We do. All of our programs can be found at. If you want training on a specific topic that we don t currently offer an online program on, just us at info@dynamicsportstraining.com and let us know. We can often point you to some resources we have or if we get enough requests for a specific topic we ll work on putting together a program. 3
4 REFLEX BAR 1 SERIES 1 Side 90 Hand Neutral Squeeze Scapula together and down Execute in all positions (Internal, Neutral, External & Full Range of Motion) Internal-External Abduct your arm to 125 (bring arm away from your body so that elbow is above your shoulder, by top of ear) Abduct your arm to 110 (bring arm away from your body so that elbow is above your shoulder, by top of ear) Abduct your arm to 80 (bring arm about 2½ feet or so away from your body) Abduct your arm to 60 (bring arm about two feet or so away from your body)
5 REFLEX BAR 2 SERIES 2 90/90 Hand Neutral Abduct your arm to 90 (bring arm away from your body so that elbow is about shoulder height) Squeeze Scapula together and down Execute in all positions (Internal, Neutral, External & Full Range of Motion Internal-External Abduct your arm to 30 (bring arm about a foot or so away from your body) Abduct your arm to 60 (bring arm about two feet or so away from your body) Abduct your arm to 90 (bring arm away from your body until elbow is parallel with shoulder) Abduct your arm to 120 (bring arm away from your body until elbow is above shoulder, parallel with top of ear)
6 REFLEX BAR 3 SERIES 3 Abduction/Adduction Hand Multi Keep arm straight and close to side w/hand supinated Repeat with arm straight and 90º w/hand neutral Repeat with arm straight and 180º w/hand pronated Front-Back Abduct your arm to about 45 (bring arm away from your body about 18 inches) Internally rotate your arm until your hand comes to posterior aspect of your pelvis (place hand under bony part of hip) Elbow into floor Internally rotate your right arm (from the shoulder) as far as you can (thumb down). Keep your elbow locked. Down Flex your right shoulder to 90 (bring your arm straight off the floor to a right angle) Internally rotate your right arm as far as you can (palm facing away from body) Adduct your arm slightly (bring your arm toward your body) Bring your opposite arm up to resist against. Keep your elbow locked. Against opposite arm toward sternum
7 REFLEX BAR 4 SERIES 4 Bent Over Horizontal Abduction/Adduction (Protraction/Retraction) Hand Neutral Assume athletic position and flex hips approximately 90º (Keep back flat like a table top) Arm straight and across chest to opposite side of body, approximately 60º of Horizontal adduction/abd Arm straight approximately 90º of Horizontal adduction/abduction Arm straight approximately 135º of Horizontal adduction/abduction Dynamic Protraction / Retraction of Shoulder Girdle Abduct your right shoulder to 90 (bring arm out to side along the floor) Continue to abduct arm until it is next to your ear. Keep your elbow locked and your palm facing away from your head (thumb up). Arm Into Head Internally rotate your right arm (from the shoulder) as far as you can (thumb down). Keep your elbow locked. Down and In Flex your right shoulder to 90 (bring your arm straight off the floor to a right angle) Internally rotate your right arm as far as you can (palm facing out) Adduct your arm as far as you can (bring your arm across your body as far as possible) Bring your opposite arm up to resist against. Keep your elbow locked. Into Other Arm Flex your right elbow to 90 (bend elbow to a right angle) Abduct your arm to 90 (bring arm away from your body until elbow is parallel with shoulder) (palm towards floor) Eblow Up Into Ground
8 SERIES 5 REFLEX BAR 5 Throwing Positions Kneeling Hand Neutral Assume lunge position with knee down, flex elbow 90º, abduct shoulder 90º 1. Keep belly button facing forward and fully rotate to lay back position 2. Square shoulders to forward facing position 3. Follow through 4. Full ROM Front and Back Abduct your right shoulder to 135 (bring arm away from your body along the floor - above your head) Externally rotate your arm as far as you can (thumb down). Keep your elbow locked. Into Floor Lie flat on your back Flex your arm to 180 (or as much as possible) with your palm up. Keep arm next to ear. Down Abduct your arm to 90 (bring arm away from your body until elbow is parallel with shoulder) Abduct your arm to 80 (bring arm about 2½ feet or so away from your body)
9 REFLEX BAR 6 SERIES 6 Elbow Flexion/Extension Hand Supinated 1. Arm to side, flex elbow slightly 15-30º keep hand supinated 2. Arm to side, flex elbow 90º keep hand supinated 3. Arm to side, flex elbow as much as possible 160º keep hand supinated 4. Repeat Full ROM Up-Down Supinate elbow (rotate forearm so that palm faces up) Upper Arm and Elbow Into Floor Extend and supinate forearm (straighten arm and rotate forearm until palm is facing up) Keep Arm Straight and Push Into Floor Supinate elbow (palm up) Bring opposite arm to wrist Flex Elbow Pronate elbow (palm down) Bring opposite arm to wrist Press Into Other Hand
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