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Injuries are rife in the gym. I have new members joining OTG on a daily basis who suffer with every pain under the sun from something they have been doing in training.
I’m not a doctor, therapist or specialist so I have no intent to discuss any methods of rehab for any injuries whatsoever, but I would like to shed some light on prevention and how to go about avoiding injury.
As a powerlifter who has been competitive since 2013 I have sustained all sorts of injuries from being an idiot. It really is that simple. Its not the powerlifting that has injured me, its not the weights, its not the load or the intensity, it has been my inability to act intelligently. I am a complete moron.
Unfortunately injury prevention doesn’t sound half as cool as “Shredding for the wedding” or “Big tips for a bigger bench” so we don’t pay attention to the most integral part of our session.
Here are some of my simple tips for a novice on how to get your shit together:
1) Most people dont move well, most people have no idea how to perform the simplest of movements if
you want the best results regardless of your goals hire a trainer/coach/instructor. Learn how to move well.
2) Warm up! Too many people seem to be either too good or in too much of a hurry for this commandment. You are not Chuck Norris, get your blood flowing, your nervous system firing and condition your body for what lies ahead.
3) Stop grinding out ugly reps. The only thing getting stronger on your body is your ego. Scale your weight down, get the movement right.
4) I don’t believe in over training but I do believe in under recovering. The only thing you are going to get better at when training twice a day 7 days a week, is being average. Stop being a moron, your body changes in recovery let nature take its course.
5) Squatting on a bosu ball, using your girlfriend as a weight on the leg press, balancing on dumbbells and training to failure on every exercise every day is just stupid. Stop it.
6) Fix muscle imbalances, train your front, your back, your right, your left, your upper, your lower. Don’t neglect certain muscle groups because they are harder to train or you cant see them. Those simple errors set you up for injury. Train your body as a unit.
7) Train for strength, get strong, “strong” doesn’t break as easy as “weak” does. It really is that simple.
The biggest advice I can give you is to use your common sense, play it smart. Don’t train through pain, ever.
On Wednesday we kick off the first of our series of basic strength training for women workshops. If you
don’t know the basics, and you have a vagina then this is a great opportunity for you.