Strength training for handball
Currently rehabbing without surgery from distal clavicle osteolysis in my left shoulder. My shoulder had bothered my for the last 5 years on-off so it was about time I finally gave the shoulder some rest.
Was diagnosed with DCO based on X-rays back in June, and haven't been playing any handball since then. Rehab is going accordingly to my plan without setbacks and is looking forward to my planned resumption to handball mid November.
The positive side effects of my layoff is the chance to finally run SSLP without handball to compromise recovery. Before my injury by squat was pretty stuck around 130 kg, so its very nice that its finally moving again.
And btw, its the olympic/european version of handball.
Age: 20
Weight and height: 86kg/190lbs, 187cm/6ft 1''
Week 39 (all kilos)
Monday
Squat 135 x 5 x 3
Pres 54 x 5,4,4
Powerclean 94 x 3 x 5
Chinups 30 reps
Thursday
Squat 137.5 x 5 x 3
Pres 54 x 5 x 3
Deadlift 150 x 5
50 throws with handball
Sunday
Squat 140 x 5 x 3
Pres 55 x 5 x 3
Deadlift 5x152.5
80 throws
ss band pullaparts and rotator cuff work