Power and Pilates Corey Claire Annand 30/12/17 Course Sept 2017-Jan 2018 Wimbledon, UK
Abstract Powerlifting is a strength sport that consists of three attempts at maximal weight on three lifts: squat, bench press, and deadlift. The aim to training in this manner is to develop as much all round strength as possible by using these three fundamental movements and a strict programme to increase load gradually. In this paper I will explore the idea that powerlifting can benefit from cross training Pilates and the most effective way to achieve desired results for my client. I will do this by looking at common injuries and issues that occur in powerlifting training and the key muscles used so that I can create a class to combat any pain or difficulties my client has and help prevent future injury. 2
Table of Contents 4 - The effects of Powerlifting training on the human body, common injuries and problems. 7 - My Client. 8 - BASI Pilates programme. 10 - Conclusion. 11 - Bibliography. 3
The effects of Powerlifting on the human body, common injuries and problems The three lifts used in Powerlifting firstly need to be performed with good form otherwise there are a multitude of problems that can occur. It is dangerous to work with load if you are not performing the movements correctly. The spine is vulnerable if not in a stable position under load so core strength is paramount for this training. The client should have chosen a good mentor or trainer to aid them in correct form for each lift and make sure they are using an appropriate weight for them. Presuming the client is training with good form the following areas are most prone to injury when undergoing Powerlifting training. Shoulder - The shoulders are often in positions which require a lot of mobility as well as stability which not everyone will have naturally. Forcing your shoulders into a position they are not ready for especially under load can cause pain and injury. The most common shoulder injury is subscapularis myofasciitis. This is a dysfunction of the largest rotator cuff muscle, the subscapularis, which stabilizes the shoulder as your arms go behind your trunk. The subscapularis tendon sits at the front of the shoulder and is the largest of four tendons that together are known as the rotator cuff. Its role is to turn the arm inwards and behind the back and it is important when doing any lifting movements across your chest. For example when you are lowering the barbell in a bench press. Myofasciitis is a general term used to describe pain or other dysfunctions in the network of muscles, tendons, and ligaments and other soft connective tissue that holds our bodies together. Myofascial pain may start abruptly or gradually. Abrupt onset is usually the result of trauma to the muscle, such as a sudden overload or overextension, while a gradual onset 4
is due to chronic overload. There are varying degrees of injury to the subscapularis that can occur, subscapularis inflammation, tendonitis, tear or rupture. Lower Back - The lower back is in a vulnerable position during the squat and deadlift and undivided attention should be given to the position of the spine being neutral throughout performing the movement. Muscle strains and tears can occur when the spine isn't in neutral as well as more serious conditions. When flexion is present, disc issues can arise and in over extension spondylolsis is the worst case scenario. When the spine is in flexion during the squat or deadlift the load is mainly only the lower back which can cause disc herniation or prolapse. The discs are pads that serve as "cushions" between the vertebral bodies, which minimize the impact of movement on the 5
spinal column. The most common location for a herniated disc to occur is in the disc at the level between the fourth and fifth lumbar vertebrae in the low back. This area is constantly absorbing the impact of bearing the weight of the upper body. This is especially important when we are standing or sitting. The lower back is also critically involved in our body's movements throughout the day, as we twist the torso in rotating side to side and as we hinge the back in flexion and extension while bending or lifting. If the disc herniation is large enough, the disc tissue can press on the adjacent spinal nerves that exit the spine at the level of the disc herniation. If the disc becomes prolapsed the nucleus pulposus has broken through and is extruding the disc into the neural canal. Spondylolsis is a very serious condition when a fracture appears in the Pars Interarticularis vertebral arch from over extension of the spine. 6
Tendons - Every muscle in the human body attaches to a bone by a tendon, and when under strain tendons can become irritated or inflamed which is called Tendonitis. Tendonitis is common in powerlifters in many different areas for example shoulder, elbow, bicep and quadriceps. Although tendonitis can be caused by a sudden injury, the condition is much more likely to stem from the repetition of a particular movement over time combined sometimes with muscle imbalance. Most people develop tendonitis because their jobs or hobbies involve repetitive motions, which put stress on the tendons needed to perform the tasks. Powerlifting training is very demanding and repetitive therefore tendonitis is likely to occur. 7
My Client My Client is a 24 year old male, ex-professional ballet dancer now personal trainer. He is very enthusiastic about his own training in Powerlifting which he has been doing for the last 18 months and has some long term strength goals. He trains 4-5 times a week with a strict programme from a strength and conditioning coach. His current one rep maximum lifts are bench press 90 kg, squat 152.5 kg and deadlift 160 kg. He has had mild lower back pain every now and then that has been eradicated through rest periods and has recently had quadricep tendonitis which seems to be going away by itself. Sometimes he has inner elbow pain (potential golfers elbow). By observing his training and talking to him about his body I have put together a programme that I believe will aid him in reaching his goals injury and pain free. As my client has a lot of body awareness and knowledge already, my aim is to work with his training to improve his current work. I think his previous tendonitis could be because he is quadricep dominant so I suggested more hamstring work to help combat this. I also think shoulder mobilization and stabilisation exercises will help make sure he has good control when moving the upper extremities to help get rid of his elbow pain and avoid developing shoulder pain/injuries. To help protect his lower back I would also include trunk stabilisation and abdominal focus in my programme, it is important that he knows what a solid neutral position is when is training to avoid back pain. With the BASI block system I can give him a well rounded full body conditioning programme which will improve his weaker areas and build on the strength and precision he already has. 8
BASI Conditioning Programme BASI BLOCK APPARATUS EXERCISE/S NOTES Warm Up Mat Pelvic Curl Spine Twist Supine Chest Lift Chest Lift with Rotation Leg Changes Foot Work Wunda Chair Foot series including single leg Abdominal Work A fundamental warm up working towards intermediate. This series requires awareness of the correct spinal position and core more than footwork on the other equipment while still paying attention to knee and ankle alignment which will be good for the client as he needs to keep a neutral spine throughout is training. Cadillac Roll-Up Top Loaded This exercise will challenge my client's abdominal strength as well as give a shoulder stretch - shoulder mobility is important to avoid discomfort when performing squats under load. Hip Work Reformer Frog Circles (down, up) Openings Spinal Articulation To focus on hip mobility and hip disassociation. It is important for my client to be aware of his lower body alignment when performing the squat and deadlift to avoid injury and these exercises demand control and awareness of that. Reformer Bottom Lift Focus on abdominals and hamstring activation which will help my quadricep dominant client. Stretches Pole Pole Series To help increase shoulder 9
Full Body Integration Reformer Down Stretch Long Stretch flexibility for holding the bar comfortably in a squat and stretch out the pectorals which are used heavily in the bench press. Also a good stretch for the whole trunk. Focussing on abdominals back extensors and shoulder stabilization and flexor strength in these exercises working simultaneously correspond directly to the bench press and deadlift. Arm Work Reformer Arm Series Kneeling This series should challenge my clients trunk stability and precision in shoulder movement. Leg Work Wunda Chair Leg Press Standing Challenging work for the hamstrings again to work with my clients dominant quadricep use as well as thinking about balance and stability. Lateral Flexion/Rotation Reformer Mermaid Work for the obliques, deltoids and latissimus dorsi whilst focussing on spinal mobility and scapula stabilization. To help my client with shoulder stability. Back Extension Cadillac Prone 1 Prone 2 To tie together back extensor, shoulder extensor and abdominal control and strength, which will all contribute to powerlifting training. 10
Conclusion Powerlifting focuses mainly on the larger global muscle groups because when you are wanting to build a lot of strength its these muscles you need to recruit. Pilates focuses on the smaller intrinsic muscles that are crucial for stabilisation and evening out load. Therefore I think that Pilates is the perfect cross training method for my Powerlifting client. By adding a Pilates programme to his Powerlifting training he is going to avoid over use and under use of certain muscle groups and make sure he is the most stable condition possible. Pilates will also give him great awareness of any imbalances that might develop as he increases load in future training and I will always be able to find suitable exercises to help combat that. As his training develops so can the Pilates programme to work alongside it to help him reach his goals with as little pain and injury as possible. 11
Bibliography Book Isacowitz, Rael. Study Guide: Comprehensive Course. Costa Mesa, California: Body Arts and Science International, 2013. Person Joshua Woodhams - Personal Trainer specialising in Power Lifting and Barbell Training. Website https://muscleinsider.com/columns/common-injuries-among-bodybuilders-andpowerlifters https://www.shoulderdoc.co.uk/section/926 https://www.t-nation.com/training/4-most-common-injuries-for-lifters https://squatuniversity.com/2016/11/03/common-squat-injuries-low-back-pain-pt-3/ https://www.medicinenet.com/herniated_disc/article.htm http://secondopinion-spine.com/spinal-conditions/herniated-disc/ 12