Alright guys this is coach Adrian and
this is another Brute Shoot. Today we're
going to talk about muscle soreness and
I know you get it and I know you get it
and I know that I get it, so we all get
it. Muscle soreness is something that is
going to be a natural byproduct of our
training right. As a gym manager, as a
head coach, this is a conversation that I
have particularly with a lot of new
athletes understanding what muscle
soreness is, what it should be and what
it shouldn't be when we should take off
days, when we should try to persevere
through that muscle soreness and we're
going to discuss just a little bit of
that today I'm going to try to cover a
really basic layer of things to consider
and ways to process it and then we're
gonna actually have our own, very own,
Nick Fowler go ahead and execute a
knowledge bomb specifically for all you
guys that want to geek out nerd on
exactly what muscle soreness is and how
to deal with it from the scientific
level so today we're going to address a
few things one clearly everyone gets
sore right like you're always banged up
there's something going on specifically
we're talking about muscle soreness so
it's like hey after I've done X amount
of air squats the previous stage and I
glutes my hands things in my quads are
so blown up i'm so sore I feel like I
have to put my hands on the toilet when
I sit down right we're describing that
kind of muscle soreness now understand
that it's a natural byproduct of
training and actually something that if
we never experienced we're never going
to truly progress right and so when
we're in the gym we're actually setting
ourselves back, we're digging a deficit
right so there's that catabolic approach
to training that's actually breaking our
muscle tissue in our body down. When we go
home, when we rest, when we eat and we
sleep when we take that you know
post-workout recovery shake that all you
guys are super excited about each day.
Those are things that help our body
become more anabolic and actually build
back into or into what we're trying to
progress towards right it's going to
help us gain lean body tissue, it's going
to help us gain that strength,
without the proper recovery you can
always be walking around in this catabolic
state we're constantly breaking down
muscle tissue and never seeing proper
gains. So understand that if you're
feeling it, it's actually a good thing
and we want that. Now the trick is we
just don't want too much of it and at a
particular amount of time so what I mean
by that is if you notice that like
you're so sore and you start to
experience maybe even some some swelling
to a particular area or it's very tender
to the touch
and maybe like you normally have abs
right in your abs look a little blurred
like that kind of muscle soreness is
something that you have to err on the
side of caution with, especially if
you're like an experienced CrossFit
experiencing something like this make sure
you're drinking tons of water and make
sure that your training the next day is
at a very very low intensity almost like
an active rest day right now they're
going to be days where you're sore to
the touch and you're sore to the point
where you're like I don't do their
squats yesterday, my butts sore, my hammies
hurt and I don't know if I should
actually come in and back squat today and
that's going to be up to you as
individual, right? You got to be mindful
of one if after a proper warm-up will
you still feel this way and what I do with
a lot of my athletes as I have to
encourage them to come into the gym I
personally think motion is lotion. So
that means when you guys step into the
gym and you're feeling all stiff and
sore you may have a desk job that you've
been sitting down all day long. You might
not realize that you're that sore until
you show up at the gym but after you get to
that 15-20 minute warm-up with your
coach and you've already expressed to
them that hey you're feeling a little
banged up, as long as the warm-up is
properly meeting your needs as an
athlete you should feel like after you
could almost be ready to train a full go
right? If after that one up you're still
not in the clear person truly
understanding like it's today really
good day? Should I be doing this? Maybe
you should just scale back the training a
bit and that might look like you instead
of hitting five by five as heavy as
possible in a back squat, it might look
like you scale them back to maybe sixty
percent or some weight that you know you
can focus on form, technique, still get
great movement out of but never be
stressing or creating more breaking down
to that muscle tissue another thing to
consider guys is active rest. How I said
motion is lotion I mean this through
just some rhythmic type movements in the
gym so you can come in you can row, you
can run, you can bike, you can ski, you can
do things like even sled pushing where
you're not involved with eccentric
loading. Eccentric loading is where we're
going to have our bodies working against
gravity where someone's pulling back
towards our body or pulling down toward
the band we're trying to decelerate
that load even in a sled push as
difficult as it may seem, even on an
assault bike the difficult of assault
bike sprints might seem, there's no
eccentric loading right? We're never
having to slow down gravity against
something so those things actually have
great value in days where you're trying
to actively recover or hopefully feel
better in the future. Another thing to
consider guys when it comes to muscle
soreness is that
the stimulus of your training has to be
programmed in such a way that, it intends
to predict the muscle soreness right or
the muscle adaptation so a lot of times
you guys are walking around sore
every stinking day and it's like coach I
want to be the best that I can be so I'm
hearing myself every day, I'm doing all
this, I'm doing all that, I'm doing all
these things but understand that without
that proper window of recovery, without
the game planning of the future or
without having a sound program to follow
you're going to lose that rationale and
over time your return for investment is
going to become very small so what I
mean by that is you can be walking
around very sore and feel like you're
making all these victories because yeah
you're living in a dark place, you are
pushing your body to it's to capacity so
if you don't have a plan for how that
should be structured out throughout the
course of a week, throughout the course of a
month, throughout the course of a quarter
of a year and throughout the course of an
entire season, maybe an entire calendar
year. If you don't have those kind of
visions or at least the understanding
that you need to have that kind of game
planning your training is going to be
very limited. So all in all guys, when it
comes to muscle soreness everyone in the
entire training world from CrossFit, to
powerlifting, to strongman we experience
it and the reason is because it's
something very necessary for us to get
the results that we're looking for. When we're
training hard into the gym so listen to
your bodies, make sure that you're
getting advice from your coaches, think
other advice online, learn things but
make sure that you're moving forward in
your training in a smart way. Predict
where your recovery needs to be and move
forward with your training.
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