Let's talk about recovery

[edgecrusher]

WE all know recovery is a vital tool in gaining any type of development, wether it be size, strength or speed. The main thing I feel that needs to be recovered for optimal performance is the Central Nervous System. If our body can not send or recieve a neural impulse then movement would not be possible.

There are quite a few things we can do to help recover the CNS and lower the bodies muscular tonus. Here are a few of the techniques I know of;

massage
EMS
comtrast showers
mineral baths (aka Epsom Salts)

Does anyone here know fo some other CNS regenerating techniques?

 

[spatts]

Active Recovery

...particularly with jumpstretch bands.

 

[rjl296]

why with the bands

 

[spatts]

Well, alot of this info is in the active recovery sticky up top, but for the most part, the bands don't have an eccentric phase. So the fibers of muscle don't get re-ripped. The whole point of recovery is for the fibers to heal. By eliminating the eccentric phase, you eliminate re-ripping while still allowing fresh blood and oxygen to flow into the muscle. You're contracting the muscle, but for some reason it FEELS like a stretch. Bands travel well too...can do them at home, just about anywhere.

VDOP's wife recently turned me on to using them for tractioning...very cool.

 

[edgecrusher]

Spatts, I am familiar w/ westside's regeneration techniques, ie. sled dragging and band usage. I am more interested in things that facilitate the recovery od the CNS. Westside's techniques work a bit more on the muscular level. CNS recovery tends to help lower the muscular tonus while westside's extra workouts seem to elevate it. It seems that CNS recovery needs to be more of a passive form of recovery.

I am interested in how you use the bands for traction though.

 

[edgecrusher]

Spatts, I'm quite familiar w/ westside's recovery and regeneration methods. I've used te bands and my sled for recovery and both work well. However, they tend to work more on the muscular level. I am more interested in methods that help to recover the CNS. It seems as though CNS recovery is attained through mainly passive means.

I am interested however in how you use the bands for traction?

 

[spatts]

I was told by a physiologist (take that for what it's worth) that because a "motor unit" is made up of the nerves AND the muscles, that healing one can facilitate the healing of the other. I was also told that the best things you can do to promote recovery of the CNS is to sleep and eat...rest. I can link you to the thread if you'd like to read about it.

Personally, AR is the only thing that works for me. Sure, hot cold therapy is nice, hot tubs, massage, etc...but nothing seems to have me back on track faster than AR. It brought me back from a damn near debilitating deadlift injury. I went from being completely numb from the chest down in the ER to pulling 397 lbs in about 3 months. My personal experience with bands, at the neuro and muscular level, has been phenomenal, but I understand that it is just that...personal experience.

 

[killa in manila]

what is AR?

 

[endpoint]

Sleep.
Nutrition,
playing tony hawk.
engaging in relaxing activitys...such as slow mild nature walks.
Changing situations in your life that affect your personal and emotional state.
relaxation techniques (Including new age things eg.aroamtherapy)
hobbies.


these may seem simple or stupid.....but after a year of mayhem and not gaining much....i have orgainised my life to fit my goals and i am recovering better than ever before.

 

[coolcolj]

active recovery doesn't work as well on begineers, only experienced trainers get the full benefit from active recovery, bengineers need all the rest they can get

 

[edgecrusher]

I was told by a physiologist (take that for what it's worth) that because a "motor unit" is made up of the nerves AND the muscles, that healing one can facilitate the healing of the other. I was also told that the best things you can do to promote recovery of the CNS is to sleep and eat...rest. I can link you to the thread if you'd like to read about it.

Personally, AR is the only thing that works for me. Sure, hot cold therapy is nice, hot tubs, massage, etc...but nothing seems to have me back on track faster than AR. It brought me back from a damn near debilitating deadlift injury. I went from being completely numb from the chest down in the ER to pulling 397 lbs in about 3 months. My personal experience with bands, at the neuro and muscular level, has been phenomenal, but I understand that it is just that...personal experience.

That is rather interesting spatts. I'm currently reading Charlie Francis's training for speed book. He said the main thing that an indidvidual should look for is something that will lower the muscular tonus. The bands and sled always seemed to elevate mine. Again, personal experience.

I am still interested in the tractioning method you mentioned earlier to.

 

[spatts]

Oh, sorry I missed the tractioning question. She showed me how to do my shoulders, although you could use it for about anything. I anchor on end of hte band to a piece of equipment, abdout shoulder height, and the other end I loop around my hand with the same anchoring knot....then just hang. Lean away from the equipment. The band will hold you. Depending on where the knot in the band is (top of your hand, side, under) you will feel it in different parts of the arm and shoulder. i like to get the knot on the top side of my hand and then hang away, and rotate my shoulder forward and backward....feel awesome.

I'll try to post a pic sometime.

CCJ, I think rest is the name of the game at any level. Not enough of that goin on. I had great luck with AR as a beginner, but again, that's just my experience.

 

[ThePolishHammer]

Im gonna go get some bands,
how long should they be?

 

[spatts]

The jumpstretch bands only come in one length. I've never seen "jumpstretch" bands under another name anywhere.

 

[ThePolishHammer]

Where do you get them?
Could you use surgical tubing?

 

[spatts]

www.elitefts.com

Go to "shop"

Go to "accessories"

Go to "bands"

...I suppose you could use aerobics bands, tubing, etc. The only catch is if you need more tension or plan to use them for speed work. The jumpstretch bands are THICK. So you can really test them and they won't snap or rip.