Hey!
This video is dedicated to those guys
who frequently ask questions in the Internet about the recovery
what do I do during the off-season
what exercises do I use
how do I recover after heavy competitions or heavy trainings
I now have an opportunity to…
just such a period, when it is possible to have a "vacation"
so called "vacation".
I work out on a daily basis as before.
But the intensity of the training program is completely different.
So today I will talk about the exercises, which I use in the off-season.
I'll tell you about the medicines, I use to recover the ligaments.
And with the help of which I support my body.
…and a little bit about stretching.
you'll see all this info in this video.
I think that will be interesting.
I've already talked a lot about bands.
I use it all the year round.
There's a video about these exercises on my YOUTUBE channel.
But I always include these exercises to my warm-up.
and I advice you to try that.
I started to use it after
I was advised to have a shoulder surgery.
After the Olympic Games.
Someone advised me to try... I do not even remember who exactly…
adviced me to use bands in my trainings…
I've esed that for a week and..
I think those guys who feel the same..
when you sleep at night and feel discomfort in the shoulders
When you wake up at night because of terrible pain.
I have passed through all of that…
I came over that and still use this thing.
So try. Maybe you'll say thanks later)
I do 2-3 sets with bands.
I also include GOOD MORNINGS to my warm-up ALWAYS.
I always include GOOD MORNINGS to my warm-up, any period.
Alternating in my trainings.
One training - with a barbell from the racks.
Another one - HYPEREXTENSION.
Also about 3-4 sets, 8-10 reps each.
And that's enough. The back should always be toned.
Plus…
if I work out at the gym where there is CONCEPT2
I row about 2 thousand meters to warm up.
and to accelerate the circulation of blood a bit.
Or run a bit if I can't row.
Exercisse: complexes mainly.
which are aimed on a large number of sets.
But with a small weight.
For example, today I will have
FRONT SQUAT
THRUSTERS before the FRONT SQUATS
i.e. CLEAN+PRESS, if…someone doesn't know)
Literally…3 CLEANs..i.e. 3×3
If it's a SNATCH day
I'm alternate them. SATCH and CLEAN&JERK days.
On a SNATCH day I do SNATCH+SNATCH PUSH PRESS+SNATCH BALANCE
Plus SNATCH SQUAT. 2 reps.
Thus, you have 8 lifs in one set.
This is, first, helps to disperse the breath.
And again..work out with small weight helps to recover the joints and ligaments.
And muscles come into their training form.
Thus, work out without heavy weights.
Now we'll have a couple of sets and talk about medicines.
What else?
It's front squat+jerk.
Snatch balance with squats seperately.
Snatch from the blocks, hang snatch.
Those exercises that can be done with a large number of reps.
Not more than 60% -70%. 70% is the "ceiling".
In my case - I don't do more than 50%
What I would say about recovery...
Which I try to include in my preparation…knowingly.. - are
ANIMAL FLEX - obligatory
to support the joints and ligaments
It may be also
depending on whether there was any discomfort..during your preparation
pharmaceutical medicine DONNA
In Ukraine and Russia, it is also known as arthro-complex, if I'm not mistaken.
And locally, for example, during this preparation
I had an idiscretion
to work out a little bit on the bars and
I felt pain in the elbow, triceps brachii
I have used such medicine as PLAZMOL
and TRAUMEL.
I.e., these are medicines that can be bought at a pharmacy in the off-season.
locally
At least it is very helpful ..in my case.
This is a period takes about 20 days.
Plus the load is reduced.
My recovery process passes much faster and much better.
Regarding such components as
massage, stretching, etc.
Now I plan to take a course of 7-10 massages.
At least 1-2 massages per week. It is very important.
And of course, I pay much attention to stretching before the workout and after the workout.
This work is like a gymnast's, i.e., you sat down, sit and stretch.
I always forget how it's called.
Hips...back …separately,.
Those places in which I feel there is a problem.
Also "EGGS of FATE" - that can experiment starting from small to bigger ones)))
They know exactly what your problem places are and always find them.
Off-season is not a reason to stop your training process.
During this period, you have to train twice as much, just do less load.
And work on those places that are the most problematic.
So if you liked the video and have questions, please write in comments below.
I will answer all the questions. 100%
Stay in a good mood and keep going! Buy!