Ufc gym Corona, 1130am, Friday, 5-10-2024: boxing 5 rounds and resistance training on rest intervals, on shoulder rotator muscles, helps keep the joint capsule, tendons, and ligaments nourished and prevent injury.
Resistance band 30 lb green resistance band, single wrapped or double wrapped to work:
- infraspinatus/teres minor/rear deltoids in shoulder external rotations, 3 sets 10-12 reps each while holding on last few reps a few seconds.
- pectoralis major unilateral shoulder protraction with double wrapped band, helps with shoulder stabilizing supraspinatus, pectoralis major, pectoralis minor, subscapularis muscles. 3 sets of 10-12 reps holding a few seconds on last few at end range of motion.
- triceps elbow arm extensions only single wrapped at waist level bilaterally 3 sets 10-12 reps hold at end ROM a few seconds
- biceps, pronator teres, brachioradialis, some of pectoralis major in the shoulder abduction and flexion arm curls with double wrapped band 3 sets of 10-12 reps holding at end range the last few reps.
Drank about 1 1/2 bottles water, and got sweaty 10 minutes into workout, great way to boost metabolism and keep joints mobilized while working on the cardio slow twitch less fatigable muscles in the shoulder. Strength training works on the fast twitch fibers for power but are more readily fatigable.
The resistance band training at the top of range of motion while holding allows the goldi tendon organ in the tendon attachments of involved muscles to tire out some and let you not be inhibited by their antagonist muscles when using them to get more speed or distance. ie fatigue biceps and pecs to get more speed in the rhomboids and the subscapularis shoulder internal rotator and shoulder protractors.