Danny O’Dell’s

Explosivelyfit Training News

Strength and power knowledge

15-June-06

ISSN: 1550-2643: Library Of Congress, Washington D.C.,

Welcome to this edition, I hope you enjoy the contents.

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Topic discussed:

Introduction into Recovery Methods

Lifting and exercising are a big part of becoming strong and powerful. However, the recovery methods used after the sessions are over will be the keys to realizing the full benefits of exercising. If we had a physical therapist standing by to administer the latest and best body restorative techniques as soon as our lifting period was finished we would receive their specialized skills to enhance our recovery. But most of us don’t have these services available, so it’s up to each individual to learn and apply other methods of speeding up their restoration properties.

The baseline of recovery begins with taking a shower after exercise, establishing proper sleeping patterns and careful ingestion of quality and nutritious food and drink every day both before and after the training is over. Recovery methods often produce individual results which imply each person is different. Now isn’t that a novel concept?

The truth of the matter is some of the following methods will work well for some but not do a thing for others - you have to try each one to see which ones work for you. After finding the ones that seem to help out the most you will soon find they don’t work after a while. You have reached a plateau.

The answer to a plateau is not more of the same thing. It is a change in volume, intensity and choice of either exercise or in this case in restorative methods.

Factor the different means of speeding up recovery into the yearly, monthly, weekly and daily exercise plans. Naturally the amount used of each method will depend on the magnitude of intensity and type of exercises performed.

For instance, in a single day’s plan of plyometric training the intensity levels are determined in part by the height of the boxes or the number of hits performed with weight. Adequate rest is essential between exercise repetitions to ensure proper form continues to be used.

After each repetition, a five to ten second break is taken before the next one begins. Once the set is competed then a two to three minute rest is necessary prior to the next series of reps. The breathing and pulse rates should return to at least 80% of the Target Heart Rate (THR) before continuing with more sets and repetitions. If not, then the session degenerates into a lesson in sloppiness.

The most aggressive recovery methods should be used after the hardest work is completed. If these intensive means are used after a light workout then the athlete will be less responsive to them when the need is the greatest which is after a high intensity workout.

Application of the means to speed up recovery should be timed to start not when the pace of recovery is at its peak, i.e. immediately after a workout, but when the natural processes of the body have slowed down.

In some cases, applying a means of recovery right after the session is completed compared to up to three hours post exercise results in vastly different outcomes. For example a combination of sauna and hydrotherapy right after exercise will improve work capacity performance immediately after the recovery session. But the next is a totally different story because the athlete will be in worse shape than if they had not done any recovery intervention at all.

Waiting three hours to start the recovery will increase the athlete’s ability to perform at a higher level six hours later and will allow the work capacity to begin at the initial level the next day. Delaying the recovery process six to nine hours will increase the work capacity above the initial levels previously seen on the following day.

That’s all for this time. I hope your training is going well and wish you happiness in your life.

Stay strong, and remain passionately committed to your hearts chosen path.

By Danny M. O’Dell, MA. CSCS*D

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