during and after training. Some are the things I do myself and some are other methods.
Lets look at them (these are not done in any particular order);
Ice baths/Ice packs/Cold Showers/The Sea: After a heavy weights session, strenuous activity which
you know DOMS (delayed onset muscle soreness) will occur. It is best to get a cold shower, go into
the sea or an ice bath or ice the worked muscle. This cold treatment what it does causes the muscles
blood vessels to contract flushing the waste products out and pumping blood back in with nutrients
to start the recovery process. By doing cold treatments after training your recovery time will speed
up (i have found this) as the muscle with your post workout meal and cool down routine is but back
into its ore exercise state very quickly, so the recovery process can start. Here is ulster rugby team
using there hydro pool
http://www.youtube.com/watch?v=8PbBbTlpwdA
Not everyone will have a hydropool so use your bath fill with ice/get a cold shower/ go to the sea/
ice pack the worked out area this will get the same effect.
Compression clothing: Is designed to either keep u warm or cool. Since its a tight fit material it helps
remove sweat or retain heat. It also helps to keep muscles aligned correctly to avoid injury. I use
compression clothing when doing leg sessions as I want to keep warm during a workout which
involves a large group of muscles.
Sports massage: I get one of these every 4/5 weeks to just loosen my body up from all the training.
Sports massage reduces inflammation and swelling of a muscle. It is best used after training or the
day before a competition so you get a good nights sleep as you are feeling relaxed.
Active recovery: After your training session you should gradually bring down your heart
rate/ventilation rates by doing some form of light continuous (low intensity work) e.g. 5 mins on the
exercise bike. This could also be an active recovery session such as doing a low intensity workout (30
mins on the exercise bike ). Active recovery could also be called a de load week.
Warm up: Extremely important as it raises heart rate, breathing rate, increases body temperature,
starts sweat response, heat production, warms muscles up, increases range of motion, flexibility
increased, synovial fluid production at the joint increased, alertness increased. The list goes on...
It seems stupid not doing a warm up when about to do training or an event as you will most likely
get injured and be out for a long time.
Cool down: As important as the warm up is. A cool down is needed to bring the body back to its pre
exercise state. Same as active recovery a lower intensity of continuous activity to remove lactic acid
and increase EPOC (Excess Post Oxygen Consumption). During the cool down is when you can do
your stretching so you can increase your ROM (Range of Motion) as the muscles are warm from the
training.
Stretching: Should be done primarily after training when you are warm to increase flexibility but can be done before in the warm up and during to keep yourself loose and relaxed. There are many types
if stretching, Static, Dynamic, Ballistic, PNF (Propreoception Neuromuscular Facilitation ) etc each
with their own purpose for specific sports. Dynamic and PNF the best.
Foam rolling: This could come
under a form of stretching but I think it deserves its on sub title. If you
don't have a foam roller/rumble roller then get one. The term used with foam
rolling is self-myofascial release. This simply means it helps remove knots and
tight sports with the muscle tissue. I find doing this for 10-15 mins really
helps out my workouts before, between sets and after my workout. It does hurt a
bit the first few times but you get used to it.
Pre/Post workout food: without good nutrition our body will not recover from the training we put ourselves through. Protein before and after workouts, a multivitamin (use it as an insurance policy), cod liver oil for joints, zinc for your immune system and creatine to replenish phosphocreatine stores. Be hydrated all the time, being dehydrated can make your performance suffer. Fuel your workouts by eating carbohydrates for high intensity workouts and to refuel after training to replace glycogen stores which have been used.
Form/ Technique: Learn the correct form for the movement and once learned move up the weight and try different varieties of it. Without good form you will increase the chances of getting an injury. Now if you where to round your back during a 3RM front squat don't panic, that's okay as you aren't always going for a 3RM front squat. Now if your rounded your back everytime you front squatted then you are begging to get an injury.
When I said do different varieties of the movement this builds up different skills and strengthens different planes of motion. It strengthens different grip positions/feet positions which I turn when going back to the original movement you will find it easier. That's my opinion, I do front squats, box squats and Bulgarian split squats to improve my back squats.
Supports: This maybe a more personal point, I have been watching a lot of Olympic weightlifting videos and powerlifting videos. What I am seeing in common is they either wear knee sleeves, bandages on their shins or knees, wraps or a combo of some of them. I am trying out them at the minute to see whats the fuss is about, personally knee sleeves don't add support (unless a size smaller than normal) but only keep my knees warm.
Pre/Post workout food: without good nutrition our body will not recover from the training we put ourselves through. Protein before and after workouts, a multivitamin (use it as an insurance policy), cod liver oil for joints, zinc for your immune system and creatine to replenish phosphocreatine stores. Be hydrated all the time, being dehydrated can make your performance suffer. Fuel your workouts by eating carbohydrates for high intensity workouts and to refuel after training to replace glycogen stores which have been used.
Form/ Technique: Learn the correct form for the movement and once learned move up the weight and try different varieties of it. Without good form you will increase the chances of getting an injury. Now if you where to round your back during a 3RM front squat don't panic, that's okay as you aren't always going for a 3RM front squat. Now if your rounded your back everytime you front squatted then you are begging to get an injury.
When I said do different varieties of the movement this builds up different skills and strengthens different planes of motion. It strengthens different grip positions/feet positions which I turn when going back to the original movement you will find it easier. That's my opinion, I do front squats, box squats and Bulgarian split squats to improve my back squats.
Supports: This maybe a more personal point, I have been watching a lot of Olympic weightlifting videos and powerlifting videos. What I am seeing in common is they either wear knee sleeves, bandages on their shins or knees, wraps or a combo of some of them. I am trying out them at the minute to see whats the fuss is about, personally knee sleeves don't add support (unless a size smaller than normal) but only keep my knees warm.
Chalk: get chalk it's cheap and it will prevent a torn callus. A torn callus is not a pleasant thing. Chalk is used by weightlifters, powerlifters, gymnasts and throwers as it gives them so much grip.
I do recommend a good weightlifting belt to protect your lower back when lifting max weights but use it sparingly. Try and use it little as possible so your core doesn't rely on it so you develop a very strong mid section. In my sport I need it but if I was telling someone to squat/deadlift I wouldn't let them use it unless its a max effort 1 rep.
Wrist straps very good for taking off the pressure from the wrists especially when over head pressing and doing cleans.
Here is Dimitri Klokov a Russian weightlifter he uses two back supports, wrist straps and bandages for his knees when he is training. In his other videos he shows the camera his two belts, which are Velcro based. He wears them under his tops.
http://youtu.be/v9N9q3-qynI
I hope you liked this, just my opinion on how to reduce your chance of getting injured as it is soul destroying getting injuried. I've broken my leg, dislocated my shoulder twice, broke my forearm in 2 places and displaced a growth plate in my wrist. All good now no injuries to date (touch wood).
I do recommend a good weightlifting belt to protect your lower back when lifting max weights but use it sparingly. Try and use it little as possible so your core doesn't rely on it so you develop a very strong mid section. In my sport I need it but if I was telling someone to squat/deadlift I wouldn't let them use it unless its a max effort 1 rep.
Wrist straps very good for taking off the pressure from the wrists especially when over head pressing and doing cleans.
Here is Dimitri Klokov a Russian weightlifter he uses two back supports, wrist straps and bandages for his knees when he is training. In his other videos he shows the camera his two belts, which are Velcro based. He wears them under his tops.
http://youtu.be/v9N9q3-qynI
I hope you liked this, just my opinion on how to reduce your chance of getting injured as it is soul destroying getting injuried. I've broken my leg, dislocated my shoulder twice, broke my forearm in 2 places and displaced a growth plate in my wrist. All good now no injuries to date (touch wood).
Andrew Richardson, Founder of Strength is Never a Weakness Blog
I have a BSc (Hons) in Applied Sport Science and a Merit in my MSc in Sport and Exercise Science and I passed my PGCE at Teesside University.
Now I will be commencing my PhD into "Investigating Sedentary Lifestyles of the Tees Valley" this October 2019.
I am employed by Teesside University Sport and WellBeing Department as a PT/Fitness Instructor.
My long term goal is to become a Sport Science and/or Sport and Exercise Lecturer. I am also keen to contribute to academia via continued research in a quest for new knowledge.
My most recent publications:
My passion is for Sport Science which has led to additional interests incorporating Sports Psychology, Body Dysmorphia, AAS, Doping and Strength and Conditioning.
Within these respective fields, I have a passion for Strength Training, Fitness Testing, Periodisation and Tapering.
I write for numerous websites across the UK and Ireland including my own blog Strength is Never a Weakness.
I had my own business for providing training plans for teams and athletes.
I was one of the Irish National Coaches for Powerlifting, and have attained two 3rd places at the first World University Championships,
in Belarus in July 2016.Feel free to email me or call me as I am always looking for the next challenge.
Contact details below;
Facebook: Andrew Richardson (search for)
Facebook Page: @StrengthisNeveraWeakness
Twitter: @arichie17
Instagram: @arichiepowerlifting
Snapchat: @andypowerlifter
Email: a.s.richardson@tees.ac.uk
Linkedin: https://www.linkedin.com/in/andrew-richardson-b0039278
Research Gate: https://www.researchgate.net/profile/Andrew_Richardson7
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