Professional athletes from those who participate in MMA training to marathon runners train hard, that is no surprise to the majority of people. Professional athletes also take the time and use their good sense to recover and listen to their bodies.
MMA Training Recovery Methods:
There are many different methods to recovery, use some of them or all of them but find a method that will allow you too adequately recover and your body and mind to repair. Some of these methods fuel your body, some ease your pains, others refresh your mind and will help keep you focused on your goal, to be the best, most fine tuned athlete that you can be.
MMA Training Recovery Method 1:
Foam rolling, stick rolling, ice baths interval hot and cold showering, sleep, food, hydration, recovery days, deload weeks and are all methods of recovery often used in MMA training camps professional and even high school athletes for the simple fact that many of them are free and all of them work.
Foam rolling and stick rolling is also referred as Self-myofascial release or active release techniques. These massage tools are used when a muscle stretches near the point of injury. Foam rolling stimulates the muscle and works it so the athlete can work in a more complete range of motion without the muscles shutting down from over working. Also, massage techniques are helpful in fixing soft tissue adhesion and dissipating scar tissue build up as well. Foam rollers are relatively cheep as id pvc pipe and wooden sticks, all three of these will do the job.
MMA Training Recovery Method 2:
Ice baths are a jolting yet priceless addition to a recovery schedule. With intense exercise also comes small micro traumas that occur, tiny tears in muscle fibers. Ice baths constrict blood vessels to flush waste products like lactic acid from the muscles. The decreasing of metabolic activity and slowing the swelling and tissue breakdown is also an added benefit of ice bathing. Lastly, the rewarming process increases blood flow speeds, circulation and faster healing time.
MMA Training Recovery Method 3:
Rest and sleep has always been an essential part of training. Building recovery time into any training program is important because this is the time that the body adapts to the stresses of exercise and true physical growth is made. Recovery also allows the body to replenish energy stores and repair damaged tissues.
MMA Training Recovery Method 4:
Food should not be overlooked as a recovery tool. Working your body to its physical best and then feeding it the man made worst is a disservice and insult to your body and hard work. After training meals should be balanced with proteins to feed your body, veggies to refuel your vitamins and nutrients and healthy complex carbs to replenish the energy you just expended. Protein shakes and post workout drinks can also assist in this aspect.
MMA Training Recovery Method 5:
Hydration as a recovery tool should also be of no surprise. Warding off dehydration before during and after training is vital to recovery and performance. Simple body functioning relies on H2O to work correctly at all times.
Importance of Recovery in MMA Training:
Building recovery time into any training program is essential because it is during this time that the body adapts to the stress of exercises and builds muscle. Recovery allows the body to replenish energy stores and repair damaged tissues. Exercise causes changes in the body such as muscle tissue breakdown and the depletion of energy stores on top of as fluid loss. Recovery time allows these stores to be replenished and allows tissue repair to occur. Without time to repair and replenish, the body will continue to breakdown from intensive exercise instead of building up. Short term recovery occurs in the hours following a workout as well as time inbetween sets. Deloading or long term recovery can span a week or longer depending on the exercises and training intensity that you are undergoing.
So, training is not only what you do, but can sometimes be the work you do after you think you are done, or even doing nothing, for a scheduled period of time. So, in MMA training, remember to train hard, train smart and recover correctly!
