Please Scroll Down to See Forums Below
Active Rest and Recovery
- Thread starter Arioch
- Start date
Bands worked for active recovery for me for a couple of weeks..then I began with elbow problems, bic tendon problems, and overtraining. I think that they would be better used, for myself, for short periods of time.
B True
B True
I'm the same BFold. As an old, retired rockclimber/mountaineer I have a legacy of tendon probs that are irritated by those bands. For me, active recovery needs to have ZERO eccentric pull, so that limits me to biking, walking UP stairs/hills, rowing, swimming etc....Even then, my tendons seems to dictate my recovery period more than my muscle lactate these days. But for you younggins, the bands might be worth a try. They're not exactly expensive and they don't take up much space.
Arioch
New member
I have chronic bicep tendonitis in both elbows, as I was a hammer and discus thrower. If I use the bands as part of my speed bench workout, I can only go about three weeks before the added eccentric load begins to cause problems. I rotate them with chains, which do not irritate my existing problems. I have no trouble using them on max effort day, as I am only performing one to three reps (hopefully), and the total volume is low enough that it does not bother me, therefore they are used every max effort day, as the lockout is, was, and always will be the worst part of my bench.
I do not use them for active recovery on off days, as I am doing enough other things, including some things that I do not plan when training my athletes, that there is little need for extra training volume.
My wife keeps a set in her desk at work, and uses them in-between stress producing clients.
I do not use them for active recovery on off days, as I am doing enough other things, including some things that I do not plan when training my athletes, that there is little need for extra training volume.
My wife keeps a set in her desk at work, and uses them in-between stress producing clients.
Arioch
New member
This was just published and I thought it appropriate.
Strength and Conditioning Journal: Vol. 24, No. 2, pp. 55–56.
Regeneration
David Donatucci, Associate Director
The International Performance Institute, IMG Academies
THE MOST OFTEN OVERLOOKED area of training is regeneration. Regeneration is the body's ability to recover from training sessions and allow athletes to train at optimal levels. Stress is placed on an athlete's body with each workout or practice. Not allowing proper recovery for an athlete eventually creates a physiological break down, and over time, the body will perform at less than 100%. This article will discuss activities that high school and college coaches can implement into their training programs to ensure proper regeneration.
Regeneration Activities
Passive Rest
Passive rest (sleeping) is crucial in allowing an athlete to recover from the training stimulus. It is essential that athletes receive 7–9 hours of sleep per night. In addition, relaxing the body prior to sleeping is important in receiving a deep night's sleep. Activities such as reading, listening to music, or taking a warm bath are good ways to help prepare the body for a restful evening.
Active Rest
Active rest is important to allow the athlete a break from a strenuous training program. Active rest includes activities such as light aerobic training, stretching, balance training, pool workouts, or playing fun games.
Stretching.. Flexibility sessions used for regeneration should emphasize light stretching and mobility in order to aid in postactivity cool down, which can be accomplished through light holds of 3–5 seconds repeated 6–10 times per muscle group. Stretching sessions during recovery workouts are not for the purpose of gaining flexibility. The main function of stretching during regeneration is to help rid the body of waste and decrease the heart rate and core body temperature.
Aerobic Activities.. Activities such as biking, pool work, or light walking performed continuously for 30–40 minutes are good examples of aerobic exercise used during regeneration sessions. The athlete should maintain a heart rate response of 60–70% predicted maximal heart rate (120–140 bpm for a 20-year-old athlete) during an aerobic recovery work out.
Balance Activities.. Incorporating balance as a recovery activity helps the athlete improve body awareness and athletic stance for proper movement development. Balance discs, wobble boards, sissel pads, and tennis balls are just some of the tools that can be used to improve balance.
Games.. Playing a game or any activity that is different from the athletes' primary sports will provide athletes with a mental break and give them a fun workout. This includes such things as ultimate frisbee, soccer, team handball, dodge ball, water polo, or volleyball.
Nutrition
Good nutrition is essential in minimizing fatigue and helping with the restoration process. It is difficult to monitor an athlete's diet. However, coaches can control what the athlete consumes immediately postactivity. Thirty minutes after a training session or game, athletes should consume drinks with a combination of carbohydrate and protein. Ratios of 5:1 or 3:1 carbohydrates to protein have both been shown effective in aiding the restoration of muscle glycogen necessary for the body to properly recover.
Hydration
Athletes must continually consume water throughout the day to minimize fluid loss and decrease fatigue levels. Most athletes do not consume enough water. Fluid loss results in physiological changes, which lead to reduced performance. A pre- and post-weigh-in can help coaches monitor fluid loss during events. Having a water jug that the athlete keeps refilling helps monitor the amount of water consumed throughout the day.
Athletes should be encouraged to limit the consumption of caffeinated beverages and alcohol. Caffeine and alcohol cause dehydration. For each glass of caffeine and alcohol consumed, an athlete must drink 2 glasses of water to balance the body's physiological changes.
Modalities
The combination of modalities such as hot/cold showers, ice buckets, cold pools, and hot/cold contrast baths can be used to facilitate recovery of the athlete. These modalities create a pumping action within the muscles to increase blood flow and help eliminate waste products produced as a result of training.
Foot Ice Bath
Filling buckets with ice and water to cover the athletes ankles is an easy way to help the athlete cool down after activity. This method helps with swelling in the feet and ankles and stimulates the central nervous system. It is recommended to submerge the feet in the ice bath for 3–20 seconds. It may also be advantageous to repeat the process every 30 minutes or during water breaks.
Hot/Cold Showers or Baths
Submerging the athlete in a waist-high cold pool and then immediately in a warm pool after a workout helps increase peripheral circulation and neural stimulation, aiding in recovery. This process can be duplicated with showers if pools are not available. The recommended duration is 30–60 seconds in each, repeating 2–4 times.
Ice Bags
Placing ice bags on the legs or other areas of the body for short periods of time will also aid in muscle recovery. This assists the body in cooling.
Massage
Massage helps relax the muscles and remove by-products as a result of the workout. Massage sticks, tennis balls, or medicine balls are just a few ways for an athlete to administer a massage.
Weekly Plan
The implementation of recovery/regeneration activities within the weekly training program is the responsibility of the coach. Strategically planning to recover and adhering to the plan will enable your athletes to peak and perform at their potential throughout the season.
Summary
Most athletes feel they need to train to failure or at high intensity every time they practice or condition. The truth is that strategically planned recovery sessions within the training program are essential to enable the athlete to improve performance. Without proper recovery, the athlete has a greater chance of physiological breakdown, which may lead to fatigue, staleness, and injury.
Strength and Conditioning Journal: Vol. 24, No. 2, pp. 55–56.
Regeneration
David Donatucci, Associate Director
The International Performance Institute, IMG Academies
THE MOST OFTEN OVERLOOKED area of training is regeneration. Regeneration is the body's ability to recover from training sessions and allow athletes to train at optimal levels. Stress is placed on an athlete's body with each workout or practice. Not allowing proper recovery for an athlete eventually creates a physiological break down, and over time, the body will perform at less than 100%. This article will discuss activities that high school and college coaches can implement into their training programs to ensure proper regeneration.
Regeneration Activities
Passive Rest
Passive rest (sleeping) is crucial in allowing an athlete to recover from the training stimulus. It is essential that athletes receive 7–9 hours of sleep per night. In addition, relaxing the body prior to sleeping is important in receiving a deep night's sleep. Activities such as reading, listening to music, or taking a warm bath are good ways to help prepare the body for a restful evening.
Active Rest
Active rest is important to allow the athlete a break from a strenuous training program. Active rest includes activities such as light aerobic training, stretching, balance training, pool workouts, or playing fun games.
Stretching.. Flexibility sessions used for regeneration should emphasize light stretching and mobility in order to aid in postactivity cool down, which can be accomplished through light holds of 3–5 seconds repeated 6–10 times per muscle group. Stretching sessions during recovery workouts are not for the purpose of gaining flexibility. The main function of stretching during regeneration is to help rid the body of waste and decrease the heart rate and core body temperature.
Aerobic Activities.. Activities such as biking, pool work, or light walking performed continuously for 30–40 minutes are good examples of aerobic exercise used during regeneration sessions. The athlete should maintain a heart rate response of 60–70% predicted maximal heart rate (120–140 bpm for a 20-year-old athlete) during an aerobic recovery work out.
Balance Activities.. Incorporating balance as a recovery activity helps the athlete improve body awareness and athletic stance for proper movement development. Balance discs, wobble boards, sissel pads, and tennis balls are just some of the tools that can be used to improve balance.
Games.. Playing a game or any activity that is different from the athletes' primary sports will provide athletes with a mental break and give them a fun workout. This includes such things as ultimate frisbee, soccer, team handball, dodge ball, water polo, or volleyball.
Nutrition
Good nutrition is essential in minimizing fatigue and helping with the restoration process. It is difficult to monitor an athlete's diet. However, coaches can control what the athlete consumes immediately postactivity. Thirty minutes after a training session or game, athletes should consume drinks with a combination of carbohydrate and protein. Ratios of 5:1 or 3:1 carbohydrates to protein have both been shown effective in aiding the restoration of muscle glycogen necessary for the body to properly recover.
Hydration
Athletes must continually consume water throughout the day to minimize fluid loss and decrease fatigue levels. Most athletes do not consume enough water. Fluid loss results in physiological changes, which lead to reduced performance. A pre- and post-weigh-in can help coaches monitor fluid loss during events. Having a water jug that the athlete keeps refilling helps monitor the amount of water consumed throughout the day.
Athletes should be encouraged to limit the consumption of caffeinated beverages and alcohol. Caffeine and alcohol cause dehydration. For each glass of caffeine and alcohol consumed, an athlete must drink 2 glasses of water to balance the body's physiological changes.
Modalities
The combination of modalities such as hot/cold showers, ice buckets, cold pools, and hot/cold contrast baths can be used to facilitate recovery of the athlete. These modalities create a pumping action within the muscles to increase blood flow and help eliminate waste products produced as a result of training.
Foot Ice Bath
Filling buckets with ice and water to cover the athletes ankles is an easy way to help the athlete cool down after activity. This method helps with swelling in the feet and ankles and stimulates the central nervous system. It is recommended to submerge the feet in the ice bath for 3–20 seconds. It may also be advantageous to repeat the process every 30 minutes or during water breaks.
Hot/Cold Showers or Baths
Submerging the athlete in a waist-high cold pool and then immediately in a warm pool after a workout helps increase peripheral circulation and neural stimulation, aiding in recovery. This process can be duplicated with showers if pools are not available. The recommended duration is 30–60 seconds in each, repeating 2–4 times.
Ice Bags
Placing ice bags on the legs or other areas of the body for short periods of time will also aid in muscle recovery. This assists the body in cooling.
Massage
Massage helps relax the muscles and remove by-products as a result of the workout. Massage sticks, tennis balls, or medicine balls are just a few ways for an athlete to administer a massage.
Weekly Plan
The implementation of recovery/regeneration activities within the weekly training program is the responsibility of the coach. Strategically planning to recover and adhering to the plan will enable your athletes to peak and perform at their potential throughout the season.
Summary
Most athletes feel they need to train to failure or at high intensity every time they practice or condition. The truth is that strategically planned recovery sessions within the training program are essential to enable the athlete to improve performance. Without proper recovery, the athlete has a greater chance of physiological breakdown, which may lead to fatigue, staleness, and injury.
Copy, paste, save, print.
B True
B True
Similar threads
