QuickTip #4

Posted: April 12, 2010 in Training

Static stretching after strength training can cause the body to upregulate connective tissue generation, which normally is unwarranted…as we want the body’s post workout resources to be utilized for protein synthesis, aka, muscle building. However, when rehabbing an injured joint, this can be a beneficial trick. Train the muscles acting on the injured joint, then perform static stretching of ONLY that joint post workout. You should notice faster healing and recovery.

  1. Chris says:

    Marco – just wondering what you normally suggest as PWO protocol for the general population, in lieu of the typical cool-down?

  2. fitport says:

    Hey Chris, I generally don’t mess with cool downs. Just go home and have your post workout meal and watch Archer. Unless it’s a night workout and you’ll be going to bed soon, then I like to take the CNS down a few notches. In this case, I’ll often add 5g Glycine and 10g Taurine to the post workout shake or meal, and do some whole body stretching (aside from what was just trained, unless it’s a compromised joint as discussed above).

    Do you use specific cool downs with your people? If so, I’d love to hear about them…you always have good ideas. Aside from the ones that involve setting yourself on fire.

  3. Chris says:

    Thanks, Marc. Good stuff as usual. I’m glad you’re blogging now because the wide wide world of web is boring of late.

    Myself, I’m finding that the typical cool-down portion of a workout has ZERO benefit. More often than not, I just ditch it. Regardless of ability level.

    Been re-thinking this whole warm-up mess, too. Too many of my colleagues are spending too much of their clients’ session time on foam rolling, activation, dynamic mobility, movement prep, etc. Its getting ridiculous.

    In fact, I’d love to hear your take on this recent trend.

  4. fitport says:

    It’s a good point, people get out of hand with warm up/activation/mobility stuff. It has its place, but when I see people spending 30 minutes on this stuff it’s just silly.

    If I have a client that is a postural nightmare or has specific activation problems, I’ll definitely run them through some pre-workout modalities to get everything working properly. On my eTraining programs I typically have a prehab/warm up section that will take anywhere from 5-10 minutes depending on the needs of the individual. However, I find better results sprinkling some of this stuff throughout the workout, for example, glute medius activation drills between sets of deadlifts or squats for people inhibited in this area…instead of just doing everything in the warm up. It’s harder to do that with eTraining though, as I can’t watch a clients sets and make adjustments on the fly.

    As another example, for clients with protracted shoulders or inhibited/weak rhomboids, this doesn’t have to be completely addressed in prehab/warm up, adding pauses at the end of the concentric phase of rowing movements or throwing in pre-set activation moves before/between sets goes a long way toward fixing these issues.

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