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Post date: Nov 10, 2016 12:35:47 PM
Twenty Eight. Recovery Methods 101
Basic weekly approach for starting out a new year. (John Jesse, Wrestling Physical Conditioning Encyclopedia):
Three sessions of strength development and injury prevention with near-maximum loads.
Three sessions of flexibility exercises.
Three sessions of endurance training.
Strength, injury prevention and flexibility is done on one day, endurance on another day.
Slowly increase training sessions to 1.5 hours for strength, injury prevention and flexibility and 1 hour for endurance.
Look at the waste in training by sitting down with pencil and pad. Note things that work well and take very little time to complete. Focus on whole body movements done with measured intensity (reps, rest time and weights need to be intelligently focused and the individual’s particular goals need to stay clearly in vision at all times)
Recovery. Balance the cost to benefit ratio. What will give us the most bang for our buck:
Sleep more. Sleep is free.
Bikram Yoga. Stretch more. Stretching is free.
Maximize recovery time between training sessions: Only train 3-4 times/week and never more than 90 minutes. Alternate between light, medium and heavy workouts.
Combine a hot tub with cold showers and stretching and it’s not just rehab, it’s a party.
Massage. Great benefits but high cost. Protect the wallet and your time.
Look into Z-health and flexibility. DVD: Quickstart Guide to Z-health.
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