I had the great pleasure of presenting at the NJ state strength and conditioning clinic yesterday down in Vineland. It was a great honor but more importantly I got the chance to see some other great speakers and I got the chance to learn. To me, it is a continuous process of learning and growing. The topic that I want to speak about tonight is recovery. One of the presenters was from Virginia and he was one of the top guys for the Navy and their exercise programs. So you know that he had access to the finest equipment and top research in the world, literally. He showed us scans of athletes and men that had been monitored by the OMEGA wave machine which can measure CNS autonomic activity. This machine is used by some NFL and top college football programs. It can basically tell you how much more you can push before illness or injury results. Pretty cool stuff. Dallas, the presenter also showed brain images of a brain that goes on 6 hours of sleep versus a brain that gets 8 hours of sleep. The blood flow difference was dramatic to say the least. A brain that stays awake for 17 hours functions as if it was over the limit intoxicated. I was ready to jump out of my seat because I am constantly awake for 18 or 19 hours. The combination of the two, pushing to hard and not enough rest has led to a back injury for me. If you are going to train hard, you must recover hard! It has to be a part of the program. Adaptation does not take place under the bar. My friend Ryan, another presenter was telling me that when he got to speak to the Nebraska strength coaches, he found out that recovery and nutrition are emphasized even more than the training in their program. Recover, recover, recover!
It is very important to schedule in recovery weeks into your program and for you coaches out there, your athletes programs. You should not try to go balls to the wall every workout. This is part of the art of being a good coach. Today marks the 5th week of my own current plan. I have been breaking records literally every week! However, this week, I am not hitting the heavy stuff. I am getting a touch of a cold and I know that the CNS has to be carefully monitored. But I find that every 4th to 5th week should be more of a repetition week (hypertrophy, recovery, bodybuilding) and then get back to it. Now instead of squatting 500 this morning, I put 135 on the bar and squatted it for 3 straight minutes! The video will be up on the site tonight or so. I am not sure how many reps I got, but I am pretty sure it was more than 50! The point is, I got plenty of blood to the lower body and I have not been training for strength endurance at all, but I have been getting strong as hell and to make my point even more clear: STRENGTH LEADS TO ENDURANCE!!!! Peace-K
Before I get to a quick inspirational video by the legend, Arnold, just wanted to drop some quick knowledge about glutamine. Glutamine is one of the essential amino acids that is critical to immune function. One of the most highly depleted AA in endurance runners is glutamine, is it a wonder that most endurance athletes that do way too much volume are constantly sick? One of the ways around this is to supplement with glutamine or better yet, supplement with branched chain amino acids (BCAA). “A high BCAA intake spares glutamine in the body and this may be a better overall strategy to protect immune function” (McDonald, 2007). There’s that, now check out this quick video: