As a collegiate track athlete (although this could apply to many athletes in speed/strength sports), I typically have 3 highly CNS-intensive practices a week from speed work and lifting.
Since there is a limit to the weekly volume of these activities, I would like to fully maximize improvement through disciplined recovery techniques (drug free). Being able to quickly switch back into a relaxation mode is extremely important after intense practices.
I have read in other threads and articles about the benefits of proper nutrition, hydration, sleep, massage, meditation, contrast showers, etc., but I was wondering if anyone has additional suggestions. I’m trying to optimize on almost every small detail, so things like caffeine use, and even video game playing and music listening (when, how much, etc.).
Thanks, and I hope this will generate some interesting discussion.
I know that some of the coaches on here really like Power Drive post workout to increase CNS recovery ability. Give it a try.
-MAtt
I think Power Drive is great too.
I sometimes take a 30-45 minute nap after I slog down my PWO shake. I remember reading something about the benefits of that on this site, but that was 4 years ago or so, and I can’t for the life of me figure out where it was.
I want to say that it was Lonnie Lowery saying that. Anyway, I feel pretty good after that. Always on my back, as well. It’s better for sleep and I’m also trying to break sleeping on the stomach. I also tend to wake up VERY hungry, which is a good sign my body is trying to fix itself. If I don’t sleep, sometimes I won’t feel hungrey until 1.5-2.5 hours after my shake.
Check out some things Thib wrote on recovery techniques. It’s in his archives. Contrast showers, sauna, EMS, ice massage, the works.
One other thing–music you listen to after a practice/weight session should be slow or relaxing to help calm down the mind/body. Even though I still end up pumped after a lot of my training sessions, I try to force myself not to pop in the Pantera on the way home. Another thing I read from one of the contribs here, but can’t find.
Many coaches talk about the benefits of recovery workouts. These are sessions that are very low intensity and sometimes focus on concentrics.
For example Westside emphasizes light weight sled dragging for recovery. Sled dragging can be done in a variety of ways to target every major muscle.
Here’s a couple links to recovery workouts. First by Chad W and the second by Dave Tate.
http://www.T-Nation.com/readTopic.do?id=459605
http://www.T-Nation.com/readTopic.do?id=1324571
I’d suggest that you check out “Sports Restoration and Massage” by Mel Siff and Dr. Michael Yessis.
I’ve had the manual for a year or so, but I’m just starting to get into it. I’m sure you’d find some things of use here.
-MAtt
I second the nap suggestion. The reason for this is that the relaxation stops cortisol release and boosts test production.
I have also had great luck with BCAA’s. I like the powdered kind (like Quest Nutrition’s BCAA Extreme) better than pills. I take several servings spread throughout the day, but most importantly for me is a serving right before bed.
After having done recovery workouts for a long time, I feel like they help reduce muscular damage and soreness, but have almost no effect on CNS fatigue.
This might be taboo to say around here, but don’t waste your money on Power Drive. It sounds good on paper, but the science isn’t nearly as neat and tidy as they say. I was interested in the supplement, but was skeptical, so I asked one of my biology professors. He said that the main ingredient does contribute to neurotransmitter production, but it’s usually not the limiting factor in production – it’s usually a number of other enzymes. And anyway, even if it did enhance neurotransmitter production, are you sure you even want to do that? Medically, the best way to enhance neurotransmitter production is by smoking crack cocaine, which is one of the most addictive substances known to man (and probably isn’t a healthy thing to do long term, lol).
Anyway, that’s what I think…
[quote]cheez4096 wrote:
As a collegiate track athlete (although this could apply to many athletes in speed/strength sports), I typically have 3 highly CNS-intensive practices a week from speed work and lifting.
Since there is a limit to the weekly volume of these activities, I would like to fully maximize improvement through disciplined recovery techniques (drug free). Being able to quickly switch back into a relaxation mode is extremely important after intense practices.
I have read in other threads and articles about the benefits of proper nutrition, hydration, sleep, massage, meditation, contrast showers, etc., but I was wondering if anyone has additional suggestions. I’m trying to optimize on almost every small detail, so things like caffeine use, and even video game playing and music listening (when, how much, etc.).
Thanks, and I hope this will generate some interesting discussion.[/quote]
There’s an article by Christian Thibadeau, I believe, about this same issue, from epsom salt baths to massages, etc. Check the archives.
Nick