PDA

View Full Version : Recovery Workouts


Matthieu Hertilus
03-04-2009, 06:56 PM
I am someone that just hates taking days off from the gym. Other than taking Sunday off, I feel as though I can train hard every day even though I know it would be much better to have recovery workouts or rest days. That being said, what about doing metcon work with weights on a recovery day. Like a kettlbell ladder or barbell complex (like the Javorian complex) where I would be using lighter weights but mainly for the purpose of conditioning. I'm wondering what people's thoughts are on the subject.

Steven Low
03-04-2009, 09:31 PM
1/2 intensity or 1/2 volume work fairly well.

Density training... except like 1/2 density tends to work decent too.

Daniel Olmstead
03-04-2009, 10:28 PM
I'll typically do half-weight or half-volume. Skill practice at a fairly weight is good, too, to hone form.

Gant Grimes
03-05-2009, 07:01 AM
I am someone that just hates taking days off from the gym.
...
I feel as though I can train hard every day even though I know it would be much better to have recovery workouts or rest days.

At least you've recognized your addiction. Your progress will improve once you do something about it.

Play frisbee, ride a bike, go kayaking. Do something active outside of the gym.

Garrett Smith
03-05-2009, 07:20 AM
Mobility work. Gymnastic skill stuff. Do stuff outside, like Gant say. Go for a long walk in nature.

Brian Lawyer
03-05-2009, 11:03 AM
Even like 30 minutes of Zone 1 cardio, I am talking Max HR zones. Followed by stretching and mobility work will do wonders for recovery. A 20 or 30 minutes in zone 1, something real light like bike or elliptical, really helps flush junk out of your muscles, along with the stretching. I say junk because I don't know the terminology, I guess lactaid acid build up or other stuff. Dr. G probably knows what I am talking about.

Steven Low
03-05-2009, 11:51 AM
Even like 30 minutes of Zone 1 cardio, I am talking Max HR zones. Followed by stretching and mobility work will do wonders for recovery. A 20 or 30 minutes in zone 1, something real light like bike or elliptical, really helps flush junk out of your muscles, along with the stretching. I say junk because I don't know the terminology, I guess lactaid acid build up or other stuff. Dr. G probably knows what I am talking about.
Lactic acid is not the cause of soreness or anything else like that...

Blood flow just helps healing because of supply and removal of waste products of regular metabolism for healing the muscles.

michael blevins
04-03-2009, 12:44 AM
Use your fitness!!! ride, run explore get out and put all that work to use, as for recovery I find hiking to a glacier lake and swimming 1000m works wonders for me. or just swimming in general

Matthieu Hertilus
04-08-2009, 05:35 PM
I understand the danger in 'overtraining,' spending too much time in the gym, and the importance of rest, but I don't think it's [I]that[I] big an issue for someone who is highly motivated and who's goals go beyond simply just being strong or big for no other reason than that. I also believe that cryotherapy, soft tissue work, stretching and nutrition play a big role in recovery, which I also take seriously, other than just resting (anyone is free to correct me if I'm wrong).

That being said, what are people's opinions on using the prowler or sled dragging for a recovery workout? I've been doing the CA WODs {just finished the strength cycle, on week 1 of the bulgarian cycle) w/o the metcon and I feel this could be very beneficial.

I'm always open for discussion on these types of topics as my main purpose from joining this forum was to become more knowledgable about the science of athletic performance.

Steven Low
04-08-2009, 05:55 PM
I understand the danger in 'overtraining,' spending too much time in the gym, and the importance of rest, but I don't think it's [i]that[i] big an issue for someone who is highly motivated and who's goals go beyond simply just being strong or big for no other reason than that. I also believe that cryotherapy, soft tissue work, stretching and nutrition play a big role in recovery, which I also take seriously, other than just resting (anyone is free to correct me if I'm wrong).

If you're saying that you're probably not at the level where you have to worry about that.


That being said, what are people's opinions on using the prowler or sled dragging for a recovery workout? I've been doing the CA WODs {just finished the strength cycle, on week 1 of the bulgarian cycle) w/o the metcon and I feel this could be very beneficial.

Try it out.

Garrett Smith
04-08-2009, 10:20 PM
Nothing substitutes for rest. Sorry. Other things, even recovery modalities, have to be weighed against pure rest.

Gant Grimes
04-09-2009, 08:39 AM
I understand the danger in 'overtraining,' spending too much time in the gym, and the importance of rest, but I don't think it's [I]that[I] big an issue for someone who is highly motivated and who's goals go beyond simply just being strong or big for no other reason than that. I also believe that cryotherapy, soft tissue work, stretching and nutrition play a big role in recovery, which I also take seriously, other than just resting (anyone is free to correct me if I'm wrong).

That being said, what are people's opinions on using the prowler or sled dragging for a recovery workout? I've been doing the CA WODs {just finished the strength cycle, on week 1 of the bulgarian cycle) w/o the metcon and I feel this could be very beneficial.

I'm always open for discussion on these types of topics as my main purpose from joining this forum was to become more knowledgable about the science of athletic performance.

If you're at the point where you need to train six days a week to improve, then you wouldn't need to ask this question.

Motivation and goals have nothing to do with it. Everyone believes they are different and somehow exempt from these rules. Maybe you are. Fine.

Sled dragging is nice for recovery because there is no eccentric loading. The prowler is a different animal. But there is a difference between recovery and rest. Know which is which.

Dave Van Skike
04-09-2009, 10:20 AM
trying the sled or prowler is a good idea,

I really like the sled.

you can certainly practice your sport 6-7 days a week but it takes an extreme amount of discipline and self knowledge to do it sustainably. more than i have by a long shot.

i have never been let down when I've

stuck to the plan,
been ruthlessly devoted to the goal
focused on doing a few things well.
eliminated everthing else.