Alright you just finished your workout and now you have to
-have a postworkout recovery meal
-have either a ice bath or contrast shower
-stretch
… so what in hell order do you do these things? and in what time after the workout should you do them? (Also any knowledge about those topics would be appreciated I only barely grasp all of them)
Thanks guysgo to the ice tub and drink ur protein while u r relaxing in the cold ice. 2-4hrs after ur workout u can static strecth, gives ur cns a chance to calm down for a better strecth.
First thing, drink a CARB and protein drink. 2:1 ratio. Then do whatever you have to do.
kill two birds at the sametime drink and ice bath.
For you ice bath people, is it only possible to do this if you work/train at a facility with a whirlpool tub and a ice machine? Or do you have real big bath tubs and just buy a bunch of ice?
While it makes damn all difference … having the shake consumed on the way from the track & before the bath might be slightly preferrable … also starting the shake before the end of training should be considered
Hey guys, but do you use always ice bath or contrast shower after workout?
Ice is useful for…give me your ideas for ice use and effects, please!
Having the shake FIRST IS important, it will stop the downregulation of your endocrine system by providing carbs with the protein, it should be done asap, without a doubt.
(I’d love to know what ‘downregulation’ of the endocrine system is…)
Of course you get PWO nutrition in asap but deciding on whther its best having the shake before the bath or having the shake after getting in the ice bath first is irrelevant … like picking pigeon shit out of pepper … just start the PWO shake before you finish training.
I’d love to know how many people have ice baths that close to their training centres that this is even an issue!
no23–where else would you have an ice bath? I have only had ice baths in the same training center… even in high school it was this way.
If you have it use it - Wow you guys are spoilt!!!
I agree, but also regarding the discussion in the Concentrated Loading thread, I wonder if frequent need for ice baths is an example of pushing oneself “too far into the hole.” A training strategy that requires less (but not zero) regeneration might produce more adaption and greater results.
I’m not saying never use such things, but I rarely feel the need.
lol you gotta thank having football where even high schools put hundreds of thousands of $$ or more into facilities for it. My high school had 2 full sized ice baths and 1 smaller one just for lower legs, ultrasound, EMS, etc. Our high school wasn’t even that good…
High school???
Serioooouuuusly spolit mate … don’t know how lucky you are…
I find that just a cold bath seems to work almost as well. Just fill your bath full of cold water and jump in for 15-20mins…and bring something to cover your privates.
If you use and see regeneration only for recovery from excessive training, this is a great error!
Regeneration is a tool for maximize training capacity/performance.
Some body structures have a great influence on you body system as we have seen with omega wave technology.
Before training you have an omega profile, after traing another, after GOOD therapy, you profile change with a modulated wave responce over 12-24 Hrs.
My post on ice effect, was for say: Do you use Ice for specific or general purpose?
And if it is general, what body system affect?
Other therapy modality can have same or better effects?
PS: I agree with no23 on post wo drink time!
Do you guys change the recovery modalities, either the amount of or the type, throughout the training year at all? If so, how do you guys determine which ones to use and how much to use it in a given training cycle?
Also, Jamirok, Pakewi, or anyone else who uses the Omega wave. Could you explain its uses and functions? I have read about it some on the supertraining forum but have not been able to find much in depth information about it.
If you make a search on this forum you can find more infos on omega wave (applied to training or discussion on body system function/adaptation)
Then you can see: www.omegawavesport.com
Personally, I don’t change therapy modalities.
After tempo I stretch for 15-20 min. After speed & weights I do nothing. I contrast shower at differing times and never ice bath.
‘downregulation’ of the endocrine system= Hormones are produced at a lesser concentration level and kept (regulated) at that lower level. Simple.
Whats the reason for starting the POST (AFTER) training shake drink BEFORE you stop training? Its not really a POST drink workout then is it? Why start it before? Are you aiming to divert blood to your gut for those last sprints, or you looking for that special sugar rush?
You should really keep away from those pigeons and their shit, personally I would n’t bother.
The timing of the post workout drink is important, of course deviating from the optimum timing every now and then is not that much of a bad thing but it may mean the difference between your bullocks and your thyroid gland not going down a notch in production of testosterone and thyroid hormones respectively. So…IT IS important as to when you take your post work out drink. It must be AFTER thats what POST means.