Hi everyone,
We have all had that feeling...especially when starting a new program..the inevitable DOMS (delayed onset muscle soreness). Well does anyone here use active recovery methods..perhaps Coach with your athletes?
Specifically after reading material by sprint coach Charlie Francis...I have learned the potential benefits of active recovery. To illustrate, Charlie has his athletes take 48 hours recovery minimum between high intesnity (high CNS demand) days which in this case are 95%-100% of intensity in sprining and between these high intensity days are low intensity days which consist of tempo runs. These are around 65% of your best time. These are said to increase the vascular network and infact help your top speed! He says that over time tempo runs enhance the capillarization of the muscles leading to an increased heating of motor neurones in the muscle and that this heating lowers the electrical resistance of motor neurons in the muscles thus improving the contraction speed.
He also believes proparly applied regeneration and recovery methods such as massage, contrast showers etc allows his athletes to do 40% more volume of high intensity work.
So my question is, what effective recovery methods could be used for gymnastics besides contrast showers etc. Physically, would tempo runs be a good idea? perhaps light pushups and sit ups just to get the blook flowing..would these have the same effect of lowering electrical resistance of motor neurons but in the arms and core? what success has everyone had with active recovery?
Thanks!