How are you feeling today? I’ll feeling pretty slow and weak. Why? Because I just had a week of max effort training. All of that intensity work has left me tired and tight. There are quite a few ways to recover from a week of intensity both in and out of the gym. I know you’re thinking that it shouldn’t be possible to recover in the gym, but not only is it possible I would say it is crucial to learn how to recover in the gym.
In order to counteract the tightness and soreness that results from a period of hard training, light barbell complexes are your best friend. I find that my shoulders take the biggest beating after heavy snatch and jerk training. I’ll use a complex of 5 Sotts press from the back in a snatch grip followed by 5 Sotts press from the front in a jerk grip. I usually use just the barbell and I go for a few sets of that until I feel my shoulders have loosened up. Overhead squats are another another good option because they are a great flexibility movement that loosen up the legs and shoulders.
I will add in these light complexes before and after workouts when I’m feeling very fatigued because they help me stretch and increase blood flow to fatigued areas, helping recovery. Experimentation is your best friend with these complexes. I’m still looking for the best way to help me recover in the gym and the only way to improve is to try different movements. Try it out for yourself and see how in the gym recovery changes your performance.
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