Fatigue and Recovery?
From hitting up the conference calls a couple times, I've noticed there's a good few dudes down on the gym circuit, or working some form of physical combat/sport.
So I recently graduated from my last boxing gym (a fitness-focused gym with a couple awesome boxers who worked me up to moving on) to a gym on the amateur circuit (far more technical, far more proficient boxers). Competitive circuit's over so I'm getting to know the gym over the next month, then re-attending come September. Anyways, that's the background.
Point being:
Been at the new gym for a couple weeks, recently also started cycling basically every day. My muscles ache to shit. (For the most part I know I'll gradually adapt to it, it's happened in the past)
It's effecting the quality of my sessions and I know there are means to better the recovery process. I know there are a few options in terms of nutrition, supplements, and warm-up/warm-down to work on this that I haven't been capitalizing on.
I'm talking Foam-rolling, Magnesium, BCAAs, things of that nature. Trying to navigate past the bullshit though- which I know requires me to actually try shit. Figured I'd get a second opinion first.
Anything in particular been working for you boys? I'm down to try anything out.
Well what's your current regimen. Need the basic details
I go in and I'm crisp, clean and my vocals are fucking coming out like music. - Anonymous MW student
- Autismus Terminus Finis (Root Cause/Cure of Autism Epidemic)
- Called Off My Wedding & Other Turn Tail Signs Of The American Male
Take a few days of and let your body recover fully man. Try to get as much sleep as possible too. I train muay thai twice a day and always get a nap between workouts. Also, train smart, lower the intensity in each workout for a few weeks and then gradually increase it. Get some omega 3 fish oil too. Ice cold showers after a workout definitly helps me aswell.
Omega3 sounds like an awesome shout, thanks man.
Only issue with dictating intensity is that, I don't.
I have a coach and a couple other boxers putting me through circuit- I run what they dictate- and push as far as I can within that.
Cool.
So currently, over this month:
I train 3 days a week, training generally consists of a conditioning circuit, 3-4 rounds of padwork, 6-10 rounds of bagwork, with a little sparring trickled in here and there (usually 2 hours)
(I'm a newbie, they're working me into the sparring I suppose).
I cycle 4 days a week, twice a day. 4 miles at a time. (to/from work)
Starting 2 weeks from now, I'll be doing yoga once a week. Monday.
So a basic outline would be:
Monday - (2 weeks) Yoga + Cycling
Tuesday - Boxing/Conditioning + Cycling
Wednesday - Cycling
Thursday - Boxing/Conditioning + Cycling
Friday - Rest
Saturday - Rest
Sunday - Boxing/Conditioning
Dude why are you cycling so much? Are you training for a fight? What's the deal with that. I mean it's great to have discipline, and it'll only be awesome for you. But do you know anyone else with this kind of workout regimen?
I go in and I'm crisp, clean and my vocals are fucking coming out like music. - Anonymous MW student
- Autismus Terminus Finis (Root Cause/Cure of Autism Epidemic)
- Called Off My Wedding & Other Turn Tail Signs Of The American Male
Whats cykling, bicykling? And yeah, what are your goals anyway...
Haha, yeah, looking at the outline now it does look a little retarded.
The cycling's a couple things really dudes.
First and foremost, the cycling's how I get to work in the morning and back home in the evening.
I noticed I'd been slacking on my roadwork and wanted to save some money on my commute since the weather's beautiful atm. Makes the commute smoother, more efficient- and I'm far more awake when I get to work.
I know very few with this sort of regimen. Just a couple post-amateurs.
Thinking I'll slip in a couple naps Saturday/Sunday too on your recommendation Cholo.
The aim is pretty much working my lungs, and sharpening up my boxing form. Yoga for flexibility and breathing. Over the next 2-4 months.
Quantitatively: 5-6 rounds padwork with very little 'puff' issues, and consistent intensity. Then 8-10 rounds sparring, with relatively consistent intensity. 8-10 rounds sparring would mean (logically) I can handle 5 or less competitively.
So what part of your body is mainly sore, shoulders or the whole body just tired?
Thighs and across the shoulders mainly bro. Working as a desk jockey is murder for the back too, but that's a whole different ball game.
Did have a couple days of just generally low energy and lethargy too. Energy's picked up though, the naps worked a treat.
Copped me some omega3 caps this afternoon.
REST
ICE
COMPRESSION
ELEVATION
And potassium can help too...throw in a banana or coconut milk
Even aspirin can help cause of its anti inflammatory properties
Make sure you have very good posture while you're desk jockeying. Extreme. I got a standing desk for that exact reason. It also keeps me more dynamic when I work
I go in and I'm crisp, clean and my vocals are fucking coming out like music. - Anonymous MW student
- Autismus Terminus Finis (Root Cause/Cure of Autism Epidemic)
- Called Off My Wedding & Other Turn Tail Signs Of The American Male
Since I read your comment I elevate my desk.
Also my legs are gonna be U N B R E A K A B L E.
LIKE A BOSS