You’ve been training hard all January, you have 4 separate training sessions at your disposal: The VancityBuzz Burner, HIIT, LIIT, and Tabata. These alone aren’t going to get you the results you want, you also need to incorporate recovery strategies into your routine. Believe it or not it isn’t the goal of a personal trainer/strength and conditioning coach to have his or her client’s feeling sore after every training session. I don’t want you constantly feeling sore after each training session because it may decrease frequency of future training sessions, and most certainly will decrease your performance during your session. This will hinder your ability to reach your goals and I want you to reach your goals.
The following 4 exercises and strategies will work for most, but of course every individual is different and may need something specific. Use these for 5-20minutes before you go to bed.
I recommend to use it in your warmup as part of your mobility work, and it of course can also be used for restoring mobility after a tough training session. The pike arch specifically targets your shoulders, hips and ankles. Mobility is an essential building block in you training program, so the more you work on it the better! Do 3-4 reps of the pike arch holding each station for 10-20seconds.
Broomstick Chest Opener
Use the broomstick chest opener for the same reasons you do the pike arch but more specifically to improve mobility at the shoulders, while stretching your chest. Do 3-4 reps holding the stick at the back position for 10-20seconds.
Kneeling Hip Stretch Series
This stretch series flows from stretch to stretch while targeting the hips and most of the major fascial lines of movement. Do this stretch series for 1-2 reps holding each station for 10-20seconds.
Feet Rolling with Lacrosse Ball
A lacrosse ball is my favourite tool to use when rolling my feet, if you don’t have one a tennis or hockey ball or even a metal water bottle will do the trick. By rolling your feet you can improve the function of your feet which are the foundation for your entire body. While seated on the couch place your barefoot on top of the ball and slowly roll the ball from your toes to your heels. It should feel like you are massaging the bottom of your feet as you do this. If you find a spot that needs a little more attention stop, apply more pressure, and hold for 10-20seconds. Take as much time as you need to explore all the areas on the bottom of your foot. This isn’t supposed to be painful it should feel like someone has just pampered your feet!
You can work on one or two exercises per night in order to find the one that works best for you, and once you do you will have a quick routine you can use to improve your training performance. For a different take on recovery check out my good friend Cliff Harvey’s articles: http://www.strongerrunner.com/6-simple-daily-habits-to-improve-recovery-part-ii/ and http://www.strongerrunner.com/a-different-take-on-%e2%80%98recovery%e2%80%99-part-i/.
Train hard, recover hard!
Josh Neumann, BHK, PTS, TSCC-1