1 : Low intensity workouts
When you go to the gym, the first and foremost thing that comes to the mind is how to get to a point where I have to grind the reps to complete my workout. But hold on guys there is no one on the planet who can perform any work all the time with consistency at 100% intensity.
You have to act smart and just hold back and go for low to medium intensity days in a micro cycle.
For example, a split can be Monday and Thursday high intensity, Saturday high volume and rest of the days low or medium intensity.
Low intensity workout are very helpful for good recovery from your high intensity days. It allows your body to recover at the same time increases the blood flow to your muscles.
2: Aerobic workout
Including the aerobic work in your strength training program will really shoot up your recovery.
Additionally, it will also burn unnecessary fat from your body, you’ll also reduce the risk of getting injured. Above all you’ll be training in the healthiest possible way. You can do any exercise as per your comfort. Be it jogging, brisk walking, swimming, cycling or even dancing, all will create the same impact to your body which you are looking for
3 : Train plyometrics
How many times have you seen bodybuilders or strength athletes suffering knee pain due to ligament tear or shoulder pain? If you regularly go to the weight room, you’ll find that there are innumerable amount of people suffering these pain and still try to push through that pain.
For some amount time that’ll work if they are looking for short term results but it would never work if they are looking for longevity in their field. Training some kind of plyometrics, be it any thing from skipping ropes to box jumps, broad jumps to long jumps. Any sort of plyometrics strengthens your joints, ligaments etc.To keep it even more simple one can play some sport in which lot of movements are involved like soccer, badminton, basketball etc.
4 : Corrective exercises
Corrective exercises are really great in the long run. These exercises really target the areas which doesn’t usually gets targeted.
Largely the corrective exercises are designed in such a way that they really targets your type I muscle fibers which have the characteristics of being flexible, quick recovery, working for long periods of time, consumes energy through oxidative mechanism.
Above all these exercises improve your body’s stability which in return helps you to lift heavy in your big lifts. Some of the exercises can be cat-camel for your spine, band pull apart for your rear-delts and thoracic spine, face pulls for your rear delts, superman holds for your spine and stability.Including exercise that directly targets your glutes in all ranges of motion is a good form of corrective exercise as well.
5. Foam rolling or massage
Massage and Foam rolling can be a real asset if used properly. During foam rolling exercises you are basically massaging your body with a roller. It releases the trigger points developed in your body which compromises your body’s mobility.
After a foam rolling session you’ll clearly notice that you are able to move quite easily without any sort of resistance.
6 Yoga or flexibility workout
Including yoga or a flexibility sessions will really improve your body’s posture and your ability to move freely in extreme ranges of motion. How many time have you seen people suffering from back pain? This is just because the body lacks the necessary mobility in the hip, due to which the body has to find the mobility from the back which increases the load on the back and in turn cause back pain. If someone does yoga regularly, that person’s chances of getting injured significantly reduces.
7 Eccentric and isometric movement
If you think that how many movements anyone performs in the gym are concentrically dominated. You’ll find that
There are more than 90% of lifters who do concentrically dominated movements. But if you closely watch a movement you’ll find that any concentric motions happen because your ability to handle load in eccentric and isometric motion. It is really important to train your eccentric and isometric movements in order to lift heavier
weights most effectively.
Hope that helps guys Thank you
