Every time I come across this guy's videos on one subject or another, I'm impressed. Part of my ongoing shoulder discomfort is actually biceps tendonitis/nosis because the strain happened where the biceps tendon attaches to the humorus at the bicipital groove. So anything that affects this positively is bound to help.
From the text intro on the Youtube page:
...a simple series that specifically covers training principles and exercises that help beginners and injured athletes build their biceps tendons up so that they do not get injured again, and the training principles will help minimize the risk of injury for athletes who have yet to develop symptoms. This video is for, well, pretty much everyone. Most people are pretty early in their planche and/or back lever training and this video is to get all of you in that category off to a safe and well-planned start to your training. To those who try to rush their training or perhaps just have unbalanced training that leads to elbow pain: this video will help you get back into the game!
Important basics: Straight arm static holds (primarily the planche and back lever positions and any variations you care to think of) require very well-conditioned biceps tendons to perform correctly, meaning with truly straight arms. There's a problem: tendons take around 10x longer to heal than muscle tissue. That means you have to train with this limitation in mind. We all know that the full lay positions require a large amount of muscular strength to perform, so it would seem that you just need to get strong muscles to do these things. Well, I've done that and found out the hard way that if you do this before you've put in the time to condition the biceps tendons to handle the strain you will end up with horrible tendonitis... EVEN IF YOU ARE STRONG ENOUGH TO HOLD THE POSITION! You don't want that. I had to take a 5 month layoff on all straight arm work and a fair amount of heavier upper body work but even a 1 or 2 month layoff can be a serious setback both physically AND mentally.
This video is a simple series that specifically covers training principles and exercises that help beginners and injured athletes build their biceps tendons up so that they do not get injured again, and the training principles will help minimize the risk of injury for athletes who have yet to develop symptoms. The principle, basically, is that you NEVER train straight arm work in a high intensity fashion. You train fairly low intensity (sets of 50% of your maximum hold time for a total of 60 seconds, in a position where your max hold time is 20s at a minimum) 4 times a week. Keep in mind that the heavier you are the slower your progress will be. That is because your tendons need to become stronger than a lighter person's and they only remodel at a slow pace. Since a heavier person's has to undergo more remodeling, it will take longer. Use the static holds as biceps tendon conditioning. Use OTHER MOVEMENTS to build muscular strength so that you do not injure yourself in the process!
For the most complete program in regards to bodyweight strength start doing the Workouts Of The Day at the Gymnastic Bodies Forum. On the main forum index you will find a sub-forum called Workout Of The Day. There you will find the WODS.
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