Muscle Recovery 4 Elliott

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More From Joe Hashey, CSCS at PowerfulMuscleRecovery.com . Synergy Athletics, LLC 2011

All rights reserved. No part of this special report e-book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without written permission from Joe Hashey. We have unique tracking codes embedded, designed to detect illegal distribution of this special report e-book and the download links. Do not risk breaking international copyright infringement laws and getting yourself in major legal trouble. Fines start at $150,000 and include a possible prison sentence upon conviction. DISCLAIMER Strength training for all sports involves the potential risk for serious injury. The techniques discussed and utilized in this manual are being demonstrated by highly trained professionals. No one should attempt any of these techniques without proper personal instruction from trained instructors. Anyone who attempts any of these techniques, under supervision or not, assumes all risk. Synergy Athletics LLC, Synergy-Athletics.com, and any partners of Synergy Athletics LLC shall not be liable to anyone for use of any of these exercises, drills, or instructions. MR3 is informational only. The data and information contained herein are based upon information from various published as well as unpublished sources, and merely represents training, strength and power development literature and practice as summarized by the authors and editors. The publisher of this manual makes no warranties, expressed or implied, regarding the currency, completeness or scientific accuracy of this information, nor does it warrant the fitness of the information for any particular purpose. This summary of information from unpublished sources, books, research journals and articles is not intended to replace the advice or attention of heath care professionals. It is not attended to direct their behavior or replace their independent professional judgment. If you have a problem with your health, or before you embark on any health, fitness or sports training program, seek clearance from a qualified health care professional.

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COPYRIGHT Copyright 2006-2011 Synergy Athletics LLC. All Rights Reserved. No part of this information may be reproduced or utilized in any form or by any means, electronic or mechanical, including photocopying, recording, distributing, or by any information storage or retrieval system, without permission in writing from the author, Joe Hashey. The author and publisher disclaim any responsibility for any adverse effects or consequences from the misapplication or injudicious use of the information presented in this text. Inquires should be addressed to Synergy Athletics LLC, 210 Glendale Drive, Endicott, NY 13760, USA. For complete information on all Synergy Athletics products and more valuable information available to help you get incredible results in your training, visit www.Synergy-Athletics.com. TERMS AND CONDITIONS 1. I am aware that Synergy Athletics LLC, and its member Joe Hashey, is not a medical doctor and does not qualify to determine a participants physical capability to engage in strenuous exercise. 2. Medical clearance from my physician may be required prior to participation in any exercise program and/or engaging in any of the exercises contained within this manual.

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WAIVER AND RELEASE OF LIABILITY: (READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL) I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN PARTICPATING IN ANY EXERCISE PROGRAM AND/OR ANY EXERCISES CONTAINED WITHIN THIS MANUAL. IN CONSIDERATION FOR BEING ALLOWED TO UTILIZE THE INFORMATION WITHIN THIS MANUAL, I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM A PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR EFICACY OF ANY EXERCISE PROGRAM RECOMMENDED TO ME, AND ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO ME AND/OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN THIS MANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF ACTION AGAINST SYNERGY ATHLETICS LLC, JOSEPH HASHEY, THEIR EMPLOYEES, OR AFFILIATES (COLLECTIVELY SYNERGY ATHLETICS LLC), FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED WITHIN THIS MANUAL. I FURTHER AGREE TO RELEASE, INDEMNIFY AND HOLD SYNERGY ATHLETICS LLC FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES. MR3 Copyright 2011, Synergy Athletics LLC All Rights Reserved. Published in the United States by: Synergy Athletics LLC 210 Glendale Drive, Endicott, NY 13760, USA Email: [email protected] Websites: www.Synergy-Athletics.com PowerfulMuscleRecovery.com Author: Joe Hashey, CSCS Manufactured in the United States First Edition: April 2011

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MR3 Introduction At the Synergy Athletics training facility we have found a MAJOR advantage when it comes to training. ready??? Here is the secret. Workouts are NOT individual sessions. They need to be linked together. Proper muscle recovery techniques bridge the gap between workouts. Unfortunately, the information on proper recovery techniques is sparse and often only provided by the physical therapy field. Dont worry! Here are 3 recovery techniques that can help repair the micro traumas caused by training. Oh, and if you didnt notice the image on the front page thats what damaged muscle fibers start to look like. That isnt a tear or even a pull, but simply damage caused by training. If you think training should BUILD UP the body and not break it downREAD ON!

- Joe Hashey, CSCS

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About the AuthorJoe Hashey has been involved in athletics most of his life. He was an All Star football, basketball, and baseball player in high school and received scholarship opportunities as a baseball pitcher or a football defensive lineman. He decided to stay local and attend Colgate University to play Division 1 AA football. At Colgate, Joe participated in varsity football, club baseball, intramural softball and basketball, as well as American Karate. Joe was also active in Colgates strength and conditioning program. After graduation, Joe opened Synergy Athletics and is dedicated to training athletes at all levels. He is also a Certified Strength and Conditioning Specialist through the NSCA. Joe has been featured as a strength and conditioning author on numerous websites, such as EliteFTS, Diesel Crew, Straight To The Bar, Alpha Dog, and in Mens Fitness Magazine. Over the last year Joe has been a featured presenter at Strength Coach 101, NSCA Northeast, Accelerated Strength Development Seminar, Central Ohio Strength and Conditioning Clinic, and will be appearing at the NSCA National Conference in Las Vegas. Joe also created has also authored Powerful Recovery Methods manual and DVD to help people improve their workouts through proper recovery techniques.

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MR3 Technique #1

Activation with Mobilityi

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Sitting on the couch and eating burgers will not do much for your muscle recovery. Active recovery on the other hand, will pump blood through the muscles and help repair the damage for the next workout. BUT a lot of people will do active recovery by performing an exercise such as a brisk walk or a slow jog. Those methods work, however they are very one dimensional just improve blood flow. What if you multitasked and increased your heart rate AND improved your joint mobility? You still get the same benefits of increasing your heart rate, but you get the added bonus of preparing your body for full range of motion movements in the future. Therefore the benefits are twofold: diminished recovery time AND prehabilitation from future tissue/joint trauma. Your best resource is creative mobility and activation exercise is my new manual: Powerful Recovery Methods. (READ ON FOR AN EXAMPLE)

Of course Im not going to leave you hanging like that though! Here is one of my favorite:

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Goblet Hold Hurdle Mobility How to perform GHHM: Set up a bar mid thigh height in the power rack. If you do not have a power rack or just want to do this at home, stick a broom stick across the back of two chairs. You do not need anything fancy, simply a bar to step over. Round 1: Face the bar and step over by circling your knee high. Step backwards over the bar to return to the start position. Repeat for 8 reps. Round 2: Face sideways from the bar. Step over sideways and back out. Repeat for 8 reps. Round 3: Raise the bar up to hip height. Push your hips back and slide under the hurdle. Stand up on the other side and repeat for 8 reps. Perform 2-3 sets through each of these rounds.

Shown without Goblet Hold *Use a light weight! The goblet hold will activate the core and upper back, BUT do not get this confused with a training session. Focus on form and take your time.

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MR3 Technique #2

Traction

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TractionGentle traction can be your joints best friend. Notice how I said gentle? I dont want anyone to go out and crank on their buddys limbs and get hurt. Im talking about a slight and comfortable pulling to allow the joint to decompress and fluids to enter.

Someone went too aggressive with their traction Home traction methods have become semi-popular, such as inversion tables and boots, but there is one big problem. Most of them require you to hang upside down. All the blood rushes to your head and it just sucks after a few minutes. Here are the benefits of skeletal traction (from Traction in Physiotherapy):

To lessen or eliminate muscle spasms. To relieve pressure on nerves, especially spinal. To prevent or reduce skeletal deformities or muscle contractures.

Traction sometimes gets a bad reputation because of the reason mentioned above inexperienced people, including some practitioners over manipulating and twisting joints. So how should you use traction to help your joints recover and hydrate? Here is one very easy method for your hip and knees.

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Hook a band or cable around your feet. Lay on your stomach and inch away as the band stretches. Stop, relax, and take a few breathes. Experiment with flexing your core and relaxing it as the band gently tractions your legs. It feels amazing! NOTE: Use traction AFTER a workout or on a recovery day. Use the same principles as static stretching (post workout or off day).

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MR3 Technique #3

Self Massage

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Self MassageSelf massage or more technically Self Myofascial Release (SMR) has become mainstream with the increase use of the foam roller and other SMR products. SMR does not have to be complicated, it is a form of soft tissue therapy that relaxes contracted muscles and engages the stretch reflex. Also, you dont need any fancy products, a common tennis or lax ball will do. Some of my favorite SMR is on the UPPER body (since everyone might already know about the lower body foam rolling style SMR). Inparticularly, the triceps get abused during a lot of pushing movements and rarely get actively recovered. Check out the method below to massage out the triceps. How to Perform Tricep SMR: Take a lax or tennis ball and place it against the wall. With a flexed arm, place your tricep against the ball and lean into it. Roll from elbow to shoulder and back. If you find any tender areas, sit on them for 30-60 seconds or until they relax.

Lax Ball Glute Self Massage

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ConclusionHere is the formula to improve your fitness.

Proper Training + Proper Recovery = Results.Thats it! If you are missing proper training OR proper recovery you will not get your desired results. Start implementing the above methods in your workout regimen IMMEDIATELY!

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LIMITED OFFERAs a reader of MR3, you are taking the right steps to becoming committed to active recovery and improving your workouts. Heres the next step. Get a $10 discount on Powerful Recovery Methods by 0 clicking the link below:

=> POWERFUL RECOVERY METHODS DISCOUNT

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Muscle Recovery 4 Elliott