whilst working with a professional rugby team, they were prescribed a 40min workout 1 day after game. It consisted of light/medium resistance and targetted major muscle groups. The idea was to target the build up of lactic acid and to remove it through “flushing”. anythoughts on this apart from the obvious making micro tears into major tears?
Sorry I can`t quote the exact research on this, but I think the idea of training next day to flush out lactic acid is no longer considered correct.
It actually dissipates much more quickly, a few hours. Stiffness next day is actually muscular related rather than due to lactic remaining.
So you have a reason for sounding a bit sceptical about this approach.
If you look at the CTFS system, it is based on doing a hard day - eg sprints/wts followed by an easy day (eg tempo). If you equate a rugby match to being a hard day then the approach should be to perform an easy day work out. Perhaps pool running or easy tempo runs + stretching are more appropriate.
A 40 min. workout light/medium intensity 1 day after a game would be a sufficent stimulus to aid in muscle recovery. Not the removal of lactic acid (since lactic acid is completely removed after a few hours following the activity) but it would raise body temperature increasing circulation. If circulation is increased new “fresh” blood is being transported to each and every muscle being worked. Blood transports nutrients which help aid in recovery.
Light/Medium circuit style lifting also has positive effects on the endocrine system which includes release of growth Hormone which also helps aid in recovery.
Another reason for doing this light/medium session a day after compeition may be to maintain muscle mass. I like my team sport athletes who are in season to lift 2x a week. One time a few days before the game total body heavy for low reps to maintain strength. The other lifting day comes a day after competition in an effort to maintain muscle mass and as I said before help aid in recovery.
thanks for that guys, helped my thoughts out a lot. The guy I actually helped with was supposedly a “top” trainer but some of his techinqies were a little, unsafe sometimes. I knew that if it were my athletes, they would be flushing right after the match with an ice bath/cold shower, then the next day a light evasive game or pool session. Something low intensity that didnt make the muscles forcefully contract too much. thanks for the info though guys