Always do your warm-up routine. Joint mobility and core warm-up for 10 - 20 minutes to get you prepared
Technically difficult exercises first. If it's a totally new exercise, go through the motion with no weight or an easy weight before hitting the work set.
Dynamic Stretches are useful recovery exercises in between the warm-up sets.
Grind sets: Super-set 2 to 6 exercises. Maintain a protocol of 5 reps per set. Repeat your super-set 3 to 5 times.
Use cobra stretches, scorpions and tea cup exercise for recovery between work sets.
Timed sets: Use harder weights first. Take plenty of recover breaths in the resting positions. Repeat hard set once, then use a medium weight for two sets, taking less time in resting positions. Hard and medium sets could be 2 to 5 minutes. Finish your timed sets with an easy weight at a fast pace, 5 to 10 minute set.
General protocol for rest between sets is the set time plus one minute.
Use ground exercises such as the grappling drills and deck rolls to transition into finishing work sets.
"Finisher" suggestions: high volume sets of bumps, Russian twist to failure, pistols to failure.
Include any physical therapy exercises with your cool-down. Deck rolls, fore arm stretches and chin tucks are standard recovery and post work-out exercises.
Drink water and get nutrition (including nutritional supplements) within 20 minutes of your workout.
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