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The FAF AFAP Digest

Wed., Oct. 3

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Drylands:

rehab ex, 15 min
futter kicks on bosu, 2 x 100
captains chair leg raises, 2 x 20
standing power wheel roll outs, 10 -- much tougher than those done on knees!
power wheel pike ups, 2 x 10

standing plate jump, 2 x 10
-- used 5 lb plates, tried 10 and my elbow didn't like it
DB box squat jumps, 2 x 10
-- used 10 lb DBs on shoulders
altitude drops, 10
knee tuck jumps, 10

fast leg extension, 70 x 23 x 10
explosive leg press, 190 x 3 x 15
glute isolator machine, 60 x 3 x 8 each leg
rear delt fly, 85 x 3 x 15


Swim/SCY/Solo: Recovery

600 various
12 x 25 shooters w/fins @ :40
50 EZ
10 x 50 fly drills @ :20 RI
100 EZ

Total: 1550


++++++++++++++++++++++++++++

Ouch! My quads are screaming from that gym session. Tried a few new explosive exercises today. Going to continue to emphasize this this season bc I definitely was getting off the blocks faster and more cleanly the majority of last season. Heading upstairs to put on compression tights now before I forget.

Soft tissue massages and shoulder pain:
http://www.swimmingscience.net/2012/....html?spref=tw

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Comments

  1. sglines's Avatar
    How do compression tights assist you?
  2. The Fortress's Avatar
    Quote Originally Posted by sglines
    How do compression tights assist you?
    The theory is that they improve recovery by improving blood circulation, removing of blood lactates and reducing swelling. Some people swear by them. I'm not really sure and the benefit it hard to quanify. They may help at the margins, but they don't negate the muscle damage from a hard weights workout. My quads are still really sore this am.