Recovery

  • It is an important concept to realize that we do not actually improve our strength & fitness levels during a workout. Our fitness levels improve after the completion of your workout. The workout simply provides a stimulus to improve.

 

  • The amount of volume and the type of work performed during the training session will dictate how long it will take for strength & fitness levels to improve.

 

  • Your initial fitness levels will also dictate how long it will take for your fitness levels to improve (i.e. the higher your work capacity, the quicker you will recover from workouts).

 

  • The graph below shows Hans Selye's GAS (General Adaptation Syndrome) principle. The Alarm Stage occurs after a training session. During the resistance stage the body is recovering, and if the body can not recover back to baseline levels, the exhaustion stage occurs. The exhaustion stage indicates that overtraining has occurred.

 

  • The goal of training is to time training sessions accurately so that the next training session coincides with the Supercompensation stage. This term means that our strength & fitness levels have increased above our initial levels.

 

  • If insufficient recovery time is not given between training sessions, the athlete's strength & fitness levels will drop further below baseline and more time will then be needed for the athlete to supercompensate.

 

  • If too much recovery time is given between training sessions, the athlete may have already passed the supercompensation phase and the original training session would have been pointless.

 

Other factors that impact recovery are:
- Stress (school, boy/girl friend)
- Nutrition (skipping meals, fast food fixes)
- Lifestyle (heavy drinking, late nights)

 

Recovery Routines:
Static Stretch
Foam Roller Series
Rope Stretch
Upper Body Stretch
Wall Stretch Series
Bench Stretch Series

 

Static Stretch

 

Always contract opposing muscle groups

 

Lateral Lunge

 

x30 sec

 

Reverse Lunge - Knee on floor

 

x30 sec

 

Spider Lunge - back leg straight         

 

x30 sec

 

Quad

 

x30 sec

 

Glute - back leg straight

 

x30 sec

 

Toe in Hamstring

 

x30 sec

 

Switch legs

 

Foam Rollar Series

 

Hip

 

Piriformis (Right over Left)

 

Hamstring (3 Way Foot)

 

Glute Med

 

IT Band

 

Hip Flexors

 

Quad (3 Way Foot)

 

Bent Leg Quad

 

Groin

 

Calves

 

Switch Legs

 

Upper Back - hands on head/elbows together

 

Lats

 

Chest

 

Rope Stretch

 

Always contract opposing muscle groups

 

Calf Stretch

 

x30 sec

 

Bent Leg Calf Stretch

 

x30 sec

 

Hamstring Stretch

 

x30 sec

 

Figure 4 (ankle on knee)

 

x30 sec

 

Leg Out to Side

 

x30 sec

 

Over and Across

 

x30 sec

 

On Side Quad (ankle on knee)         

 

x30 sec

 

Switch Legs

 

Upper Body Stretch

 

Always contract opposing muscle groups

 

3 Way Pec on Wall

 

x10 sec ea

 

1 Arm Lat Stretch on bar

 

x20 sec ea

 

2 Arm Lat Stretch on bar

 

x30 sec

 

Arm Across

 

x20 sec ea

 

Tricep Stretch w/ Side Bend         

 

x20 sec ea

 

Stagger Feet

 

Wall Stretch Series

 

Always contract opposing muscle groups

 

2 Leg Hamstring

 

x2:00

 

2 Leg Groin

 

x2:00

 

1 Leg Figure 4

 

x1:30 ea

 

1 Leg Quad/Hip Flexor         

 

x1:30 ea

 

Bench Stretch Series

 

Glute

 

x40 sec

 

Toe in Hamstring         

 

x40 sec

 

Groin

 

x40 sec

 

Hip Flexor

 

x40 sec

 

Quad

 

x40 sec

 

Switch Legs

 

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