Living with no regrets: Recovery week

Monday, May 01, 2006

Recovery week

No not THAT kind of recovery!

No training updates for a while because for the past week I was having a "recovery" week. No heavy weights, no explosive movements. I take one of these breaks every 4-6 weeks depending on how "worn-out" I feel physically. It gives the nervous system time to revover and it allows the minor aches and pains to go away as well:) If any athletes out there are noticing the signs of overtraining maybe a "recovery week" is in order!

Some signs of overtraining (these are just the ones noticable by laymen. There are physicological, and biochecmical signs as well which need blood tests to determine so those are not listed)

1. Insomnia (yes... strange that too much training will result in inablity to sleep)
2. Feeling lethargic and unmotivated
3. No progress (or even decrease in perfromance)in traning
4. Getting sick more easily
5. Soreness in joints and muscles that doesnt go away as quickly as it should

What to do during a recovery week? So...I have some of those signs...HOW NOW?
1. Take contrast showers (1 min warm, 1 min cold... repeat 4-5 times) - gets the blood flowing
2. Sleep! - admittedly I did not do this too well during the recovery week...:(
3. Eat properly (don't go all supersize Me during this week! You will be training less so you would get tubby if you get slack on eating well)
4. Light activity (e.g. swim, brisk walks,
5. Light weight training in the high rep range (12-20 reps) not to failure
6. Self massage or other therapy methods (wonderful!)

What did I do during this week?
I trained 2 times in the gym, I swam for 20 mins 3 times, I played basketball 1 time. All very "gentle" compared to a normal week. I feel refreshed!. This week its back to the hard stuff! Pics below:)

Power Snatches (Lift weight from floor to overhead in 1 movement)