Danny O’Dell’s

Explosivelyfit Training News

Strength and power knowledge

15-September-06

ISSN: 1550-2643: Library Of Congress, Washington D.C.,

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Topic discussed:

15096 Recovery methods part seven

As we have learned in past editions “proper recovery accelerates the regeneration rate between training lessons, decreases fatigue, enhances supercompensation and facilitates using heavy loads in training”.<!--[if !supportFootnotes]-->[1]<!--[endif]--> In fact it can even reduce the injury rate because the tole of accumulated fatigue that impairs coordination and disrupts concentration is ameliorated.

Another look into the theory of recovery may lead to further advances in getting an athlete stronger and more powerful. Recovery is another term for regeneration, both of which are processes that rely on intrinsic and extrinsic factors that determine the outcome. The pairing of training needs with recovery methods has been a relatively recent phenomenon. Suffice it to say they go hand in hand.

Recovery techniques, in order to be effective, must become habitual and synchronized to the adaptations taking place within the body. The recovery of the organism has to be a planned daily process. This is not meant to mean that the use of one or more particular methods is to be used every time. Variation is the key here just as it is in any training situation. In short the ways and means of recovery must match the activity and not just be utilized at the end of a heavy session or a major competition.

Recovery theory, as proposed by Tudor Bompa, now follows. 

In his book Periodization: Theory and Methodology of Training Dr. Bompa provides a list of twelve intrinsic and extrinsic factors that affect regeneration of the body. You will note that Dr. Hatfield lists a similar group in his book Power: A Scientific Approach.

Athletes over 25 years of age require longer recovery periods which are similar to those under 18 who also need more rest between workouts, but for a different reason. In the case of the younger than 18 year old the rationalism behind this is to provide a more thorough recovery from supercompensation training or in the fitness/fatigue model to alter the ratio between increased fitness from a session and the fatigue which results from the same session.

More experienced athletes, due to their faster physiological adaptations and maybe even due to their more efficient movement patterns will recuperate faster.

A lower availability and the total amount of testosterone will affect the female athlete by slowing down the regeneration processes.

Environmental factors can adversely affect the recovery process such as training at high altitudes (over 3000 meters) with the accompanying lower pressures of respiratory gases affecting the exchange of gas in the body. Cold weather inhibits the release of the human growth hormone and testosterone. Further more cold weather training increases the production rate of lactate at sub maximal loads and lowers the metabolism rate of the lipids.

Tight myofascial tissue and/or local adhesions in the muscles affect not only performance but recovery as well. In the case of the adhesions the semi stifling of the blood supply to the knotted area reduces the healing affects of oxygen and the nutrients necessary to rebuild the muscles.

Fast twitch fibers as most of the athletes and their coaches know fatigue much quicker than the slow type 1 fibers do. This is due in large part because of the contractile properties of the fast twitch type 2 and the associated type 2 fibers in this line of muscle tissue.

The type of exercise and the energy systems used to supply the fuel for the effort. Endurance activities require longer recovery periods between sessions as compared to the after affects of a sprinters daily program.

To be continued in the next edition.

That’s all for this time. I hope your training is going well and wish you happiness in your life.

Stay strong, and remain passionately committed to your hearts chosen path.

By Danny M. O’Dell, MA. CSCS*D

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