Shoulder Circuit

[Buk]

I am trying to build a comprenhesive shoulder(athletic, not bodybuilding) circuit to put into my routine most likely twice a week. Right now I am thinking 3x8:
lateral DB raises
front DB raises
bent DB raises
upright DB rows and
DB shoulder press.

I know there are guys in here with multiple injuries and those who use shoulder circuits for athletes. What do you guys do or suggest for a volleyball athlete. And how heavy or light should I be going with the weights?

(and can you guys see my avator?)

[DKing]

Personally I would take out the front raises and the upright rows. The front raises are probably un-needed especially for a person just looking for overall athletic impact. The upright rows kill my shoulders so I gave up on them long ago. I would add some cuban presses to the mix.

Is shoulder stability a weakness for you? I am just curious what you feel the need for extra shoulder work is.

And yes I can see your avatar, its two dudes playing volleyball.

Danny

[Buk]

I would not consider shoulder stability a weakness for myself. I have had one traumatic injury 8 years ago, but no lasting effects. It seems that shoulders are one of the first things to go for volleyball/racquet athletes. I hate the word, but is any prehab worth the time for an athlete with no signs of injury.

Do you think shoulders of throwing/racquet/volleyball athletes require any special attention in the weight room?

[DKing]

If there is no specific instability, I would spend my time working the external rotators and making sure the whole shoulder capsule stays flexible and strong.

Throwing/racquet/volleyball athletes all rely on really fast internal rotations so if the external rotation strength isn't there to protect and slow down the shoulder some problems are going to develop.

Danny