Thursday, May 20, 2010

Recovery Methods

Realizing that 75% of my athletes are either involved in some either law enforcement or fighting fires it is important to understand that our level of training puts the body under high levels of stress which can lead to DOMS (Delayed Onset Muscle Soreness). Being in a state of DOMS means muscle stiffness while the body is recovering. Since the LEO's/Firefighters may be called upon to save their own life or the life of someone else in a time of duress it would not be optimal to go encounter this while suffering from DOMS. To help mitigate this here is a list of recovery methods I recommend or would be willing to subject myself too.

1. Contrast Hydrotherapy (3 cycles of 3 minutes of hot water, as hot as can be withstood and 30 seconds of cold water as cold as can be withstood in either a shower or bath.)
2. Cold Showers
3. Massages (Foam Roller, "The Stick", sports massages, etc.)
4. High Doses of Fish Oil. I recommend 2 tbsp's of Carlson's Fish Oil or Barry Sears' Omega Rx or Eico Rx.
5. Zoot's Compression Outfits
6. Proper Diet (You don't put 85 octane into an Indy Car)
7. Indian Clubs
8. Reverse Hyperextensions
9. Take ZMA and Potassium before going to sleep.

These are some, not all, of the techniques that can be utilized to minimize the effects to DOMS. Any suggestions you may have are always welcome.


Skin the Cat's

1 Minute of Deadlifts

Rest 5 minutes then:
4 Rounds for time
10 Alt Kettlebell Presses (Men use 24kg/Women use 16kg)
10 Ranger Pull Ups
30 Kettlebell Swings (Same Kettlebell)

Post loads and times to comments.

This is how we add inches at a time to Max Height Box Jumps.

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