Unconventional Workout Recovery: 3 Key Ways to Enhance Your Results
Everyone loves to talk about high intensity training, but few realize that the concept goes hand in hand with proper recovery techniques! If you exclusively burn, you’ll get no return! Here are 3 key methods of recovery that will enhance your results.
I’ve been using unconventional training methods for about a decade, and even coined the term “unconventional training” as a unifying concept of this special type of training. Many people don’t realize that the term is actually associated with a concept rather than a specific technique or piece of equipment.
I’m not going to talk about the specific definition (read my magazine for that), but I will tell you that it is tied to martial arts. As you may or may not know, martial artists are very in tune with recovery, durability, flexibility, and mobility (basically everything you need to beat the crap out of yourself with each workout and keep on progressing).
I’ve been inundated with recovery techniques since I started training. Better yet, I’ve been involved in the consumer and commercial fitness equipment industry for about as long as I’ve been using unconventional training methods.
I’ve seen every recovery doodad on the market and have tried quite a few recovery techniques ranging from yoga to Z-Health to foam rolling to active recovery.
Based on that experience, I give you three key ways to enhance your training results through recovery methods.
As many people can attest to through personal experience, massages feel good. Massage therapy is used to decrease neve compression, relax muscle tissue, and improve circulation. Unfortunately, it’s tough for most people to get to a massage therapist enough to make the daily impact that our bodies really need. That’s where self-massage comes in.
Self-massage can be done using nothing but the hands, but there is a reason that there are a million massage tools on the market. Massage tools like rollers, mobility balls, rolling sticks, and cane massagers make the job easier, increasing the likelihood that you’ll do the daily routine that your body needs.
Now you could buy each one of these devices for each of your self-massage needs, but the better choice is to use a tool that can transform into any device you need. To learn more about that, Click Here.
To start implementing self-massage, choose a pain/ache to work on, then get going! Here is an example of how to address the knots between your shoulder blades.
#2: Mobility Training
I’ve started every workout for the last ten years using rotational mobility training, starting with my neck and ending at my ankles. The concept is simple; rotate each joint in your body in order to lubricate it with synovial fluid. Synovial fluid is a viscous fluid that is found in joint cavities that reduces friction between articular cartilage.
Rotational mobility training encourages the production of synovial fluid by moving the joints through different ranges of motion. Simply pick a joint and rotate it for 20-100 reps and see how it feels afterwards. You can get more complicated, but it’s as simple as that.
Implementing Mobility Training
Here is a 3 minute routine I shot back in 2011 for my old magazine, My Mad Methods:
#3: Myofascial Release through Rolling
Rolling is a simple recovery technique created to restore the connective tissue in your body called fascia. Just like mobility training, the technique is easy to implement and could assist in your recovery with just 5 to 10 minutes per day.
I recently wrote a certification for a company called RAMfit that integrated rolling recovery into workouts, we called it the Integrated Recovery Method. Basically, you roll out the muscles worked in between each round of your workout. Choose the muscle that is being hit and roll it out (give it a shot and see how your later rounds start feeling compared to no rolling).
Implementing Foam Rolling
Check out this video to see how a roller addresses back pain:
Unconventional Recovery Conclusion
Whichever method you choose to implement, the important thing is consistency and progression. Your recovery must a part of your routine, and is just as important (if not MORE important) than your strength and conditioning goals. Choose a method and start working it out!
Trackback from your site.