Is it possible to bomb proof your shoulders through a disciplined strengthening routine? Were the benefits noticeable when you got back into climbing? The plan as it stand right now is: Two weeks of no activity but very gentle traversing to maintain a good level of blood flow and some muscle activity. Two weeks of antagonistic work, focusing upon shoulders but also properly working the chest, triceps and elbow antagonists. And then get back into climbing while maintaining the disciplined antagonist routine.
If anyones interested in a routine I'm trying this (3x a week):Wide, normal, narrow, staggered and diamond pressups. 3 sets of 50 (10 of each hand position)Front and side dumbbell raises, internal and external dumbbell rotations. (4 sets of 10)Dips on parallel bars. (4 sets of 15)
This has some specific advice regarding rotator cuffs. I have used it as a preemptive measure when I felt some light tweaking on a few occasions. I pick and choose from the exercises rather than running through as a whole routine. The sitting dumbbell raise with elbow held in position really works my rotator cuffhttp://www.dpmclimbing.com/articles/view/one-workout-every-climber-should-do
My message, keep the whole shoulder joint complex supple and strong in every direction, and stop the climbers classic hunched posture.