Posted: 1/9/2013 8:56:39 PM EDT
I fear I am working out too much.  Recently got back into martial arts after a three year break and am loving it all over again. Boxing and kickboxing primarily, will get back on the ground once the rust is off my standup. Been lifting since I was a kid, currently going four times a week and would like to continue doing so. However, I have just added in six more training sessions per week- three one hour boxing classes and three two hour kickboxing classes. Just got home a bit ago and my shoulders are on fire, especially my right. The two naproxen and a bolt of whiskey help, but I think I might be over training. I am 35 and have always been active. Eat right, blah blah blah... I'm actually considering dropping some weight to help conditioning, but I'd like to keep as much strength as possible. Should I shorten my weight days? spread them out over two weeks instead of one? The goal is to improve conditioning, maintain the martial arts schedule, drop ten pounds, keep lifting if at all possible, and avoid injury.. as much as possible. Thanks for any advice. |
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You want to improve conditioning, are you doing any conditioning workouts on top of everything else? Because assuming there is a large conditioning component to your MA training more conditioning outside of that is likely inappropriate, in your case I would say definately. How you cut back is up to you. If I was you I think I would lift 2 or 3 times a week, full body,lower volume, not taking anything to failure and probably drop one of the MA classes and come back to it in a month or two. But I'm not you.
You can add a little without changes, but adding a lot in one area requires you take away from another. |
| Need more info on the lifting - exercises, sets, reps, % of max, going to failure and how often? Anti-inflammatory is ok short time but like ROG said they can screw you up just covering underlying issues. I would suspect joint dysfunction going on as a cause of the inflammation - dysfunction with increased stress and movement often leads to inflammation of the muscles because there is friction happening where it should not be. |
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Here you go, this isn't exactly what I read before and although this is geared towards runners IMO it will still apply to pretty much anyone who works out regularly. |
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The lifting resembles a bodybuilding program with the exception of leg day. I was doing six week training cycles, heavy doubles working towards three heavy singles on the final week (squats). I've altered that to 5 5's instead, obviously with lighter weight. Every other muscle group get's about nine sets on their days, not including warm ups. Taken to failure probably about half the time. Usually do 12-15 reps. This shoulder thing is an old injury, but I think I've made it worse. Can't really do much with my right arm at the moment.  |
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The shoulder is an old injury. I tore a rotator cuff in the middle of a guillotine about ten years ago and it hasn't been right since. Hurt it again last night. Supposed to have KB tonight, but I doubt I can/should do anything with my right arm. Sucks... I'm going to have to sit out and blow the conditioning I've gained.
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Quoted: The shoulder is an old injury. I tore a rotator cuff in the middle of a guillotine about ten years ago and it hasn't been right since. Hurt it again last night. Supposed to have KB tonight, but I doubt I can/should do anything with my right arm. Sucks... I'm going to have to sit out and blow the conditioning I've gained. Just do conditioning without the shoulder. There's tons of things you can do to maintain conditioning. |
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Quoted: Quoted: The shoulder is an old injury. I tore a rotator cuff in the middle of a guillotine about ten years ago and it hasn't been right since. Hurt it again last night. Supposed to have KB tonight, but I doubt I can/should do anything with my right arm. Sucks... I'm going to have to sit out and blow the conditioning I've gained. Just do conditioning without the shoulder. There's tons of things you can do to maintain conditioning. I would like to, but with the amount of "popping" and "shifting" that's going on, plus the pain at any lateral raise I think it might be better immobilized. I don't want to make it any worse and while I could leave rights out of it, there is still a lot of overall body movement involved in kicks. I don't know.
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Quoted: Quoted: Quoted: The shoulder is an old injury. I tore a rotator cuff in the middle of a guillotine about ten years ago and it hasn't been right since. Hurt it again last night. Supposed to have KB tonight, but I doubt I can/should do anything with my right arm. Sucks... I'm going to have to sit out and blow the conditioning I've gained. Just do conditioning without the shoulder. There's tons of things you can do to maintain conditioning. I would like to, but with the amount of "popping" and "shifting" that's going on, plus the pain at any lateral raise I think it might be better immobilized. I don't want to make it any worse and while I could leave rights out of it, there is still a lot of overall body movement involved in kicks. I don't know. Hmm yeah, if it hurts to just move then that's a different story. I was thinking it just hurt to "use" it...you could have done sled drags or a slew of other things, but yeah if even kicking hurts the shoulder it's time to rest, and probably get it checked out like Bud said. |
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Get that shoulder checked out. Sounds like a bad labral tear.
I agree, no need to go to failure that often. It also sounds like not enough recovery between workouts. You might be working different muscle groups but it still takes times for the muscles and nervous system to recover, just compounding recovery as multiple muscle groups are competing for protein. Leg lifts especially burn down the nervous system and are large muscle groups, adding that to a program that already demands high protein intake. |
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Quoted: Get that shoulder checked out. Sounds like a bad labral tear. I agree, no need to go to failure that often. It also sounds like not enough recovery between workouts. You might be working different muscle groups but it still takes times for the muscles and nervous system to recover, just compounding recovery as multiple muscle groups are competing for protein. Leg lifts especially burn down the nervous system and are large muscle groups, adding that to a program that already demands high protein intake. No insurance. Any idea what the prescribed remedy, other than rest, entails?
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Quoted:
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Get that shoulder checked out. Sounds like a bad labral tear. I agree, no need to go to failure that often. It also sounds like not enough recovery between workouts. You might be working different muscle groups but it still takes times for the muscles and nervous system to recover, just compounding recovery as multiple muscle groups are competing for protein. Leg lifts especially burn down the nervous system and are large muscle groups, adding that to a program that already demands high protein intake. No insurance. Any idea what the prescribed remedy, other than rest, entails? Depending on severity - surgery. I have had labral tears but mine did not entail popping and shifting which alludes to severely damaged tissue. Now, you could be lucky and it just be joint dysfunction related to the neck, upper back, and upper ribs. I have seen that, run into that myself a few times, weak/heavy feeling in the arm, burning pain usually at/around the A/C joint, positive impingement tests but never as bad as you described. ETA - could still be RC tear too. |