From
www.elitefts.com in the FAQ under the Q/A.
Start with the cuff complex which is listed below.
Use 5 pounds for all the movements.
Overhead press
Overhead triceps extension
Side raises with thumbs up
Side raises with thumbs middle
Front raise with thumbs up
Front raise with thumbs middle
Bent side raise thumbs up
Bent side raise thumbs middle
Bent front raise thumbs up
Bent front raise thumbs middle
Zottsman curl – this is like a curl with an extra twist at the top.
External rotation – only top half
External rotation – only bottom half
Start with one set of 10 reps with 5 pounds and work up to 2 sets of 20 with 20 pounds over time ( by this I mean months, not by next week).
When finished with this do the following shoulder traction work.
Lay on bench with a average or light band set up like you would a reverse band press. Lay on the bench and strap the band around your wrist (don’t grab the band, you want all the stretch to go to the shoulder and not be limited by your grip strength). Let the band pull your arm up and out. Move the arm around to try and lengthen the shoulder joint.
Do the same as above with the band wrapped around the power rack in different locations, except now you will be standing in front of the rack with the band on the side post of the rack. Move and stretch in every direction you can think of.
Do the traction work before and after all training sessions. Do the cuff work 4 – 5 times the first week, 3 times the second week and then only on upper body days after that.
Other Stuff:
-Use a cut up bench shirt for all bench training. This should be a loose shirt.
-Drop the bands on the squat for awhile. You have time. Try the Safety Squat bar for a three week phase. The first two weeks use 15 sets of 2 reps. The last two weeks will be 8 sets 2 reps. Also use your squat suit straps down and try to use a medium stance. I actually like to use three different stances; close, medium and wide.
-Keep icing it.
Remember when it begins to feel better you HAVE to keep with the above stuff in some form or another to keep it from coming back.
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