PirateFit #1 CLNS

The 3 R's - Rest, Roll, and Recover

As a massage therapist and Recovery Specialist I spend much of my time fielding questions to help athletes manage, treat, prevent, and recover from "soft tissue issues". This is my recipe for best practice and daily maintenance. Enter the 3 R's - Rest, Roll, and Recover.

1. Rest - Think like a Major League Pitcher and put yourself on a rotation. Many overuse injuries can be managed if you simply STOP overusing you body. I can't help but to get a bit snarky to a client that shares their chronic injury with this statement "it only hurts when I run". Sorry folks but sometimes you need to get out of your own way. Quit activities that make you hurt and see a specialist so it doesn't get worse. Sleep may be the most underrated part of improved performance, and having a balanced and healthy life. For a in depth look at this topic pick up a copy of Take a Nap by Dr. Sara Mednick.
2. Roll - Using a foam roller or massage stick is not the solution to all your soft tissue needs but it is effective, easy to use, and low cost. With a daily investment of 10 minutes you can certainly expect to gain tissue length, desensitize hypertonic muscles, increase blood flow bringing in fresh oxygenated blood and help to flush out metabolic waste via the lymphatic drainage system.
3. Recover - We like to think of recovery as active or intentional activities to enhance your bodies rebuilding process. Using post workout recovery drinks and staying hydrated are two of the most relied upon and common methods. But don't overlook other methods for blood flow like the hot tub or sauna. In the days after a hard workout I defer to my friend Darcy Norman's advice to recommend a little "hair of the dog that bit you". Go for a light jog if you did a race, do some push ups, rows and pull ups if your upper body is sore, or dare to do some thrusters (Squat to Press) the following day after "Fran". The key is to keep it very light and the set volume high. Two sets of 20 - 50 reps is best to increase blood flow and keep from further impacting damaged and sore tissue. My personal favorites are Pirate yoga, ultimate ball, frisbee, dynamic warm ups, pool workouts, surfing and beach volleyball ( I love living in SoCal). Laying on the sofa is great passive rest but doesn't help your sore legs for the next days workout or practice.

Follow these tips and help to remain healthy, get more from your performance and recover more quickly between workouts.

Train Fun!

Johua

Wolverine Workshop Gets New Equipment

In 2009 we were granted permission to change the location of the schools weight room. The space we took over was the former Wrestling Room as well as an adjunct area for the schools grounds and maintenance crew. With the help of the students, teams, coaches and parents we have made tremendous progress in just over a year. Coach Stacey Middle Brook donated funds to help get new dumbbells, and suspension trainers this summer. We are excited to have installed the new Power Rack System funded by the Wolverine Football Club. We are uniquely outfitted to optimize the 1500 sq.ft. “Workshop”. With six squat / bench press stations and 38 pull up bars we can help teams do more work in less time. Our objective is to keep the teams focused on performance, and building team unity while maintaining a safe environment. We can even move the equipment quickly to finish the workout with a few rounds of Pirate Yoga. Most high school programs try to emulate the big college programs and end up with equipment that takes up too much room and doesn’t always best serve the athletic departments needs. Our outdoor area “The Yard” is also 1500 sq.ft. and gives us additional space to do agility work, plyometrics, core training, as well as the option to spread out the equipment for team circuits. Other developments for the Football program include a new office to better handle the duties of a large staff, heavy video review, as well as coach, team, and Booster Club meetings. Coach Kurt Westling installed a projector to in the “Workshop” to show film, inspirations videos, display team strength records, and do video analysis of lifts like Squats, and the Clean and Jerk. Thanks again to everyone who has helped support the program and Coach Joshua Aycock as we set our sights Wolverine Athletic Excellence.