HOW SHOULD YOUR WORKOUT LAST TO AVOID INJURIES IN YOUR SPORT?

IAIDO, my passion that lead to my downfall. ..Part 1

Tonight is about seeing your sport in a different way. This whole ordeal with my shoulders started a year ago when i finally realised my dream to practice Iaido (samurai sword fighting). I Had prepared my shoulders for war and put aside enough money to pay myself a 1000 dollar samurai sword from Japan. I had prepared my rotator cuff and all my joints prior to starting the sport. One thing i should have known is that the rotator cuff alone will not cut it to prevent injuries.

The class starts with 200 strikes to the head with shoulders at 30 degrees of horizontal abduction and a 70 degree of abduction which is the scapular plane angle. At this point, you know that the pectoral minor will be over utilised and in time definite trauma to the fibres will be caused. If i started to enumerate the rest of the sport, I could write a book on micro trauma to the fibres and impingements linked to Iaido.

So where did i go wrong ? Wasn't i prepared for this? How could i prevent all these injuries?

Well guys, here is secret number one for preventing injuries in sport!

You have to determine the endurance factor that will need to finish the class with no injuries. In golf, we determine the endurance factor by calculating the number of swings and the time it takes to setup for a swing in a bent position. This determines, how much endurance for the lower back will be needed during the game.

The equation is :
No# shots X (setup time) sec. = total time of work on the lower back

So if my iaido class is an hour, how can 6 to 9 sets of rotator cuff twice a week save me from injuries?