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Author Topic: Some question on Recovery Time  (Read 3342 times)

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scoobychau

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Some question on Recovery Time
« on: January 20, 2014, 03:50:54 am »
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Due to coming Chinese New year Holiday, the gym will be close for a few days and messing my up schedule.

I was looking at my plan and I need to swap thing around.

Mon - Plyo
Tue - Core & Upper
Wed - Light Reaction Drill
Thu - Intensive Strength (3 hrs)
Fri - Full Rest
Sat - Core & Upper
Sun - Light Reaction Drill

that was the original master plan..
(2 rest days rest for CNS, and 3 days rest for Big muscle group)

However, I with the gym close schedule,  I am looking in to Swap things around for week 2 as follow.


----------------------------------Week 1
Mon - Plyo
Tue - Core & Upper
Wed - Light Reaction Drill
Thu - Intensive Strength (3 hrs)
Fri - Full Rest
Sat - Core & Upper
Sun - Light Reaction Drill
Sun - Intensive Strength (3 hrs)
---------------------------------week 2
Mon - Full Rest
Tue - Core & Upper
Wed - Plyo
Thu - Full Rest
Fri - Core & Upper
Sat - Light Reaction Drill


To put it simple,  I am just wondering, after an extreme intensive strength session, is 2 days enough time for recovery?  like a session on Sunday after one at Thursday



sorry i am not sure if i am clear on what i am asking.. hope some one can help.


« Last Edit: January 20, 2014, 04:04:18 am by scoobychau »
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BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

AGC

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Re: Some question on Recovery Time
« Reply #1 on: January 20, 2014, 04:47:24 am »
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Two days should be enough. But not all rest days are created equal. One day of great sleep, foam rolling, stretching, massage, Epsom salt baths and sufficient nutrition is better than two days of shitty sleep, work all day, crappy food etc. It also really depends on how intense is intense. Maximal lifts and jumps are CNS-heavy obviously so they require more 'rest' than your average lifting session. All-time PR performance also requires more CNS recovery than normal level lifting. You really just have to experiment and see what is sufficient for you. Be conservative in the short-term then ramp it up.
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scoobychau

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Re: Some question on Recovery Time
« Reply #2 on: January 22, 2014, 10:51:15 pm »
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Thanks Acole14.

Plan to do strength training with the following method.
3 set of explosive heavy lift for 8 reps or whenever lift started to slow down
1 set of steady lift for 8 reps
1 set of steady lift till failure
Decrease weight
1 set of steady lift till failure
Decrease weight
1 set of steady lift till failure


for leg exercises like squat, deadlift hangclean etc  (on the same day)

hoping 2 days of good sleep is enough..
Logged
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)
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