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Reducing elbow pain and improving pull-up strength in an elite Chinese female weightlifter through a specific low volume program

(Reduzierung der Ellbogenschmerzen und Verbesserung der Zugleistung einer Spitzengewichtheberin aus China mittels eines spezifischen Programms mit geringem Trainingsumfang)

A low volume, high intensity pull-up program, coupled with some of the dynamic, propioceptively challenging warm-up exercises, increased pull-up strength by ~18%1RM, increased power snatch capabilities, overhead lockout stabilisation strength; reduced nagging elbow pain in an elite Chinese female Weightlifter. This purpose of this manuscript is to detail an addition of some specific training that was added to the program of a Chinese female Junior World and National Champion Weightlifter in order to address a nagging repetitive strain elbow injury arising from high volume, high intensity training. After investigating the athletes training content and strength ratios, it was postulated that she may lack elbow flexion strength in the overhead position. This lack of strength may have limited the effective force couple needed to stabilise the joint when locking out near maximum resistance jerks. A pull-up test was implemented, and the athlete was found to not be able to perform a single pull-up. A low volume, high intensity pull-up program was added to the lifters training program and was performed after the usual Weightlifting training. Initially the pull-ups had to be performed with the assistance of latex bands to reduce the body mass and allow for the completion of full repetitions. In addition, dynamic Animal walking movements were added into the warm-up to improve elbow proprioceptive loading. After 8-weeks, pull-up strength increased by approximately 18%1RM, power snatch capabilities improved, nagging elbow pain was reduced and improved overhead lockout stabilisation strength were observed in the elite Chinese female Junior World Champion Weightlifter. While the jerk 1RM did not improve within this 8-week period, it was believed that a successful platform for future improvement had been laid.
© Copyright 2019 Journal of Australian Strength and Conditioning. Australian Strength and Conditioning Association. Alle Rechte vorbehalten.

Schlagworte: Gewichtheben weiblich Hochleistungssport Schmerz Schaden Arm Trainingsprogramm Trainingsmittel Trainingseinheit
Notationen: Biowissenschaften und Sportmedizin Kraft-Schnellkraft-Sportarten
Veröffentlicht in: Journal of Australian Strength and Conditioning
Veröffentlicht: 2019
Jahrgang: 27
Heft: 5
Seiten: 26-32
Dokumentenarten: Artikel
Sprache: Englisch
Level: hoch