Stretching/recovery Thread (plz Sticky!!!!)

[ryano3]

ok just some stuff that will help with muscle soreness/cramps,as i see a lot of you guys are asking questions about it

this has been compiled from many sources and my own personal knowledge,written in my own words.

BEFORE WORKOUT

If you are following a plyometric routine,a good dynamic warm up like the one from vjb should be fine.

Dynamic warmups should focus on using similar exercises that you are going to do in the workout and on getting a full range of motion for the muscle.

stretching/warmups 4 heavy strength/power (weight training) focused training should be looked at differently though.

You can start off by doing some warmup sets for the excersice with very minimal loads (light weight,that u can bust out about 10-15reps with not much effort)

Holding the position at the bottom or negative part of the movement(otherwise known as negatives) will help to stretch the muscle.

You should focus on gradually increasing the weight each warmup set until you are ready to begin with your starting sets

Another trick is to stretch the antagonist(opposing)muscle to the one that you are working.

For example, you can do a tricep stretch if your doing some barbell curls

A bit on the nutrition side, of things, but still important is to drink your pre workout shake/liquid meal about 15 minutes to an hour before the session, depending on the quantity. If training for bodybuilding this should be a mixture of protein, creatine and carbs.

It is also important to be well hydrated before competition, regardless of what your training. Sports drinks like powerade and gatorade are ok, but remember clean water is essential above all.

DURING WORKOUTS/IN BETWEEN SETS:REST PERIOD

-stretch+massage the targeted muscle if it is tight

-Sip on your workout drink/shake in between sets/rest periods.

AFTER WORKOUTS

-Strecthing, static or PNF stretching done after any type of training will greatly assist in muscle recovery and reduce soreness

Drinking your post workout liquid meal/drink/shake ASAP once training is complete.

stretches should be done in this method
1)relax into the stretch,slowly for the first 10 seconds
2)pull harder on the muscle for the next 10 seconds,not too hard but enough to get a good stretch u can feel
3)let go for about 2-3seconds.go back into the stretch, stretching as far as u can.

in total its 30seconds.

-hot/cold contrast showers
this is excellent for those sore and cramped muscles u get after intense training sessions
1)as soon as u can,step into the shower and run the coldest water as u can endure.
2)shower with freezing cold for 30seconds
3)after the 30 seconds of cold showering is up,for the next 2 minutes switch it to very,very hot.
4)shower hot as u can take for 2minutes
5)finish cold again for a final 30 seconds

some helpfull links:
YouTube - How To Gain Weight

24-72 HOURS AFTER WORKOUT

-Nutrition. Eating right is above all, i cannot stress it enough.

-stretching
Again static stretching is the key,it is vital and will help assist prolonged soreness of muscles experienced days after the workout.
Same technique used as mentioned above.
It is important to stretch regularly,usually after and before bed,if u are very active and subject your body to a lot of stressful conditions through training.

-massage
Deep penetrating massage will have a great effect of cramped/sore muscles.
regular massages will help a lot to recover the muscle.

-use of cold/heat therapy
heat packs and ice will help a lot if used on the specific muscle group that is sore.be warned however that prolonged use of heat packs on the same body part can cause internal bleeding and swelling.

AND MOST OF ALL REST.GIVE YOUR BODY SUFFICIENT TIME TO REST IN BETWEEN WORKOUTS OR W/E THAT LEAVES U FATIGUED DAYS AFTER.IF NEED BE SKIP THE NEXT WORKOUT TO ALLOW AMPLE RECOVERY.

REMEMBER THAT THIS IS NOT A GUIDE FOR DEALING WITH INJURY,IT IS JUST ADVICE TO BETTER HELP U RECOVER FROM TRAINING.
DO NOT SUBSTITUTE THIS FOR A DOCTORS/MEDICAL PRACTITIONERS ADVICE,IF U ARE STILL FEELING SORE OR W/E A WEEK OR MORE AFTER THE WORKOUT,THEN U MAY NEED MEDICAL HELP.

[JCsBck]

There's already way too many stickies.

[redsoxfan15]

sorry ryano if you find a thread for me to unsticky i will add it, this section is to filled but great thread.

[SkyHigh]

Nice.
The first thread to consider unsticky should be how many inches you need to dunk. That's pretty basic, like some 3rd grade math.

[Chriso]

i agree with skyhigh, its just calculating 10'8- your reach+vert...so i reckon its pretty useless =X

[CurtiS]

you have no pre-workout warmup. There is virtually no reason to really stretch during a workout if you have completed a proper dynamic warmup beforehand. Although im sure stretching during is beneficial in order to get the muslces firing better but only if its dynamic or a hip flexor stretch!

[ryano3]

Originally Posted by CurtiS

you have no pre-workout warmup. There is virtually no reason to really stretch during a workout if you have completed a proper dynamic warmup beforehand. Although im sure stretching during is beneficial in order to get the muslces firing better but only if its dynamic or a hip flexor stretch!

when i wrote this thread on stretching/recovery,my intent woz really for all types of training and sports,not just vertical jump training itself,but,including bodybuilding and other types of training+general physical activity

the reason i made it woz becoz ppl always ask about this,like muscle cramps,pulls,soreness and all

and i didnt include anything about pre-warmup becoz i thaught that u guys would already noe about it,but i made some changes to it now,tell me wot u think

and strecthing in rests really helps,especially when ya muscles start 2 fatigue,trust me,try do GVT training(10sets of 10)by the 6set u will need to stretch,ya muscles will b really tight and sore,but thats a bodybuilding regime,so i will make it a bit more clear on stretching and how/when to do it with/wot type of training
its also stated in tvp to stretch inbetween sets during excersice

[sysonpyh]

does stretching anyhow help to increase vert or jump technique?

[ryano3]

sticky This!!

[LakersFan7]

Originally Posted by sysonpyh

does stretching anyhow help to increase vert or jump technique?

Yes it does and it does not take a rocket scientist to figure out why. A basic example:
When will your muscles be able to output more power; when they are super flexible or when they are tight.