stress fractures & injury prevention for ring training

[igalk474]

what usually gymnasts do in order to prevent stress fractures during training(ring training & training everyday especially)?

i heard that sleeping deep for 8-9 hours straight without interruption evryday helps

to let the bones enough time to recover

using the right progression, and not skipping to the hardest excersice straight

also a good diet , and a lot of calcium, drinking a lot of water

correct warmup & flexibility training

not overdoing excersices with trasition or wierd angles, such as the transition part of a muscle up, or movements like that,

where the bone is applying force while it's not in it's natural angle

also i heard that many gymnasts that train every day, takes 2-4 times a time off for a week from training

for me , it's a little hard not to train, as i love it too much, but i think i can do a week of trampoline/floor training

this way the hands will be rested

what are your suggestions to prevent injuries and stress fractures,

in order to maximize availability for training, while staying at top shape with peak performance and being healthy while training everyday for long time(years)?

thanks!

[Blairbob]

While some male elites will train 6x/week, it is something you build up to. They also might not all events every day and have some days where they might train stronger and more intense and others where they will take it light.

Coach Sommers athletes take a light week every 3 weeks. Some athletes do stuff like this.

[igalk474]

thanks!

from what i know

when alexander shatilov trains at hadar yosef

from sunday to thursday

he has 2 training sessions each day

the first is more technical, starting with an hour of warmup, flexibility & massage,

then a 2 hour break for rest and meal, see his and his rivals routines from past events

to know what he should improve before he goes back to training,

then the 2nd session is harder and more about skills and strength

this from 10am till 7:00 pm

2x3.5 hours training sessions a day with 2 hour break in between

and on friday from 10am - 13:30 pm

saturday is a day off, which he maybe use to surf at the beach, and rest

so he have 11 training sessions a week(38.5 hours)

i think he usually does all the events each day, some days maybe he does some this day and some the next day,

while he put a lot more emphasize on the floor training , because this is his best apperatus

and only after a big competition he has a week off

this is his daily routine for the next 10 years, i think

i train there usually sunday to thursday , from 8:00pm-9:30pm

which is 5x1.5 hours=7.5 hours a week,

mostly rings, a little of pommel horse ,trampoline and parallel bars,

i intend to increase the volume of the training throughout the next couple of years,

while still keeping it injury free

you can see here:

http://sports.walla.co.il/?w=%2F325%2F1889689

and here

http://www.nrg.co.il/online/3/ART2/324/015.html

it's hard to be a gymnast in israel, as soccer and basketball is more popular here

maybe run google translate on it, as it's in hebrew,

but it won't translate the video

[igalk474]

do you have some more tips and insights about injury and stress fractures prevention while doing ring training?

thanks

[Blairbob]

Mainly just don't overdo it especially with the straight arm stuff as that is harder on the joints.

I have heard of rings specialists blowing out their biceps during training or competition but this is generally when training crosses or malteses or transitioning from them. I know one guy that his humerus was snapped when training cross/malt stuff on acro straps. *SNAP* out of nowhere. Stuff like that happens sometimes.

I never really hear of injuries like that with gymnasts training any lower level rings strength. Mostly inflammation issues of the elbows, rotator cuffs. Rings tends to be hard on the shoulders on the more advanced swinging elements, especially falls from my experience.

[igalk474]

thanks!