Tuesday, February 05, 2013 • Sunnyvale, TX 75182
There are 3 different types on muscle contractions
1. Concentric- which is the muscle shortening. Like the press up in the bench press.
2. Eccentric- Muscle lengthing. Like the lowering phase in a bench press.
3. Isome...tric- muscle produces force but no movement. Think wall squat or any plank variation.
Now the eccentric part of any exercise is what causes most muscle soreness. Therefore on our off/recovery days we can train with eccentric free exercises. We can get the benefit of movement ( it is great to move everyday) get our heart rate up and will not effect our recovery from the previous days training. In fact blood flowing to our sore muscles will enhance recovery. With that in mind here is a recovery training i use often with great effect..
Countdown Training. Start at 20 reps for both exercises and go down by 2 each round until you get to 2 reps. Here is a video of each. Enjoy!
1. Kettlebell Swings
2. Medicine Ball slams