Page 11 - NGA NATURALmag 2020 WINTER Issue

Winter 2020
get the benefits while keeping in in in in in mind individual differences in in sleep patterns In addition to sleep rest from training is extremely important Going hard every day is is is a a a a a a a a a a big mistake An intelligent coach/athlete will program rest days into into training What also must be be taken into into consideration especially as you become more advanced are periods of lower intensity training within the programing periodization It’s important to have a a a a a a a a a a real strength and conditioning profes- sional (CSCS) create your periodization because a a a a a a a a a a a lot can go wrong if not done correctly This means find someone with the proper education to indi- vidualize your strength and conditioning program because everyone is different based on on on on on goals train- ing status and other factors However a a a a a a a a a a a strong recommendation would be to to have at at at least 1-2 rest days and distribute training volume accordingly De-load week(s) are another effective strategy for recovery within training training Remember the the the training training is is the the stimulus growth is is is when you recover recover recover The big- gest injury prevention strategy is is proper recovery from training which research confirms MOBILITY
Another area that athletes don’t quite take seriously enough
is is is mobility work When someone consistently trains hard with resistance training and doesn’t take into consideration mobility muscles are going to to to get tight leading to to to performance and range of motion decrements followed inevitably by injury When your your body body gets tight from lack of mobil- ity
work your your body body is going to to try to to compensate for the the the shortened levers with other muscle groups Think of of your your your body body as an an X If there is is an an issue on the the top left part of of your your your body body most likely your your your lower right is is is going to to to try to to to balance this out If it it it doesn’t get corrected pain and mobility issues occur In addition the the issue issue issue isn’t always directly associated with the the area of pain The issue issue is is is is likely coming from somewhere else For example if you you have neck neck pain the issue isn’t necessarily your neck neck it could come from a a a a a completely different area like muscles in your back or another region To minimize this you you need to to incorporate mobility work into your training This can be accomplished by including a a a a a a a a a a a dynamic warm-up myofascial release and more The problem is is is is that because this this is is is is not the most exciting part of of of train- ing ing ing athletes may decide to to to to skip doing this this this type of of work One way to to to to to to help with this this is is is to to to to to to include it it into your training plan I want to to to to to introduce to to to to to you you what is called “active recovery ”
Active recovery is is doing something produc-
tive tive within rest periods of training This could be stabilization mobility mobility isometric strength etc If you are an athlete that struggles with getting mobility mobility work in in in in in instead of scrolling through Instagram or or taking a a a a a a a a a selfie implement the much needed mobil- ity
work There are a a a a a a a a a few quick and easy things you can add into that period of time Below are a a a a few examples for each:
Stabilization/Core: Plank Variations Variations Rotational Variations Variations Upper Mobility:
Dowel Shoulder Dislocators Banded Rack Lat Stretch
Lower Mobility:
Banded Rack Hip Flexor Stretch
Hurdle Over/Unders
Self-Myofascial Release: Foam Roller Lacrosse Ball Pressure Release Adding these within your your training routine to work on areas of need will add more “bang for your your your buck” to your your training time and and overall develop- ment Additionally by adding adequate sleep and and recovery periods you you should be be well on on your way to to a a a a a a better system in in in in place to to increase performance and minimize the risk of injury n n n n n n About the Author: Chad Adamovich is is Co-Owner of of of P4P Muscle and Owner Owner of of of IronScience He has spent over half a a a a a a a decade with his pursuit of of of education in in Exercise Science and and sports nutrition In addition he he holds the credentials as a a a a a a a a Certified Strength and and Conditioning Specialist (CSCS) Chad has has an an an an unparalleled passion for for the research science and and application behind sports performance nutrition and and hypertrophy He has has devoted the the majority of his life to helping athletes at at at the the youth collegiate and and PRO level in in in in numerous sports His experience is is is vast and and has included being a a a a a a a a a Director Director for for Athletic Republic Director Director of of Training & Development for for a a a a a a a a a multi-club franchise and more To get additional free professional training advice follow follow P4P Muscle on on on on facebook Instagram Instagram and youtube You can also follow follow IronScience on on on on Instagram@ironscience_pro
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