Top 9 Training Recovery Tips

Recovery isn’t a one-step process. It’s basically everything you do when you’re not training. Do it right, and your time at Odyssey Jiu Jitsu Academy will become worth so much more. Here are 9 simple ways you can optimise your post training recovery.

1. Warm Up

Taking 5 minutes to warm up can help minimise delayed onset muscle soreness (DOMS) and decrease risk of injuries. It’s best to use dynamic stretches before you train as these will gently lengthen and activate your muscles and help prevent strains and overstretching during our BJJ classes. Dynamic stretches involve actively moving your muscles and joints through their full range of motion. Examples include arm circles, seated butterflies, hip rotations, leg swings and standing trunk twists. We ensure a warm up component is included at the beginning of all our classes.

2. Stretch

Stretching is essential. It increases the flexibility of your joints which reduces the chance of injuries occurring and improves your jiu jitsu technique. Stretching also increases blood flow to your muscles, allowing them to heal more quickly before your next training session.

3. Keep Moving

Training causes microtears in your muscles which need time to repair. That’s why rest days during the week are essential. However, it is still important to keep moving as this will improve blood flow and help speed up recovery by bringing nutrients to your muscles and assisting with the removal of metabolic waste. Gentle exercise such as taking the stairs or going for a 20 minute walk on rest days will greatly improve your recovery process.

4. Replace Lost Fluids

Students in our classes train hard, which inevitably results in lots of fluid loss through sweat. A failure to replace lost fluids can lead to dehydration, which can result in a reduction of physical and mental performance. Make sure you attend our classes hydrated to avoid becoming hydrated during the session. It’s also essential to rehydrate after training to flush out toxins and lubricate joints. Aim to drink at least one and a half times the fluid you lost while training.

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5. Sleep

A study found that men who had more than 7 hours sleep per night had greater hand grip strength than men who got less than 6 hours sleep. Grappling relies heavily on good grip strength, so get sleeping. And feel free to squeeze in a quick afternoon nap if you can, as this can improve alertness, enhance performance and reduce mistakes.

6. Eat Well

Protein gives our bodies essential amino acids to rebuild and maintain muscle which is damaged during training. Having a little protein before a class can trigger our body to start repairing muscle during and after the session. Consuming a meal with carbohydrates and protein within at least 2 hours after a training session can further help muscles recover and restore the glycogen (stored energy) they’ve lost. Why not also include a small high-protein snack in the evening before bed to aid muscle recovery overnight?

7. Skip the Booze

For those who are serious about martial arts, happy hour will have to wait. Alcohol can increase the amount you pee, further delaying how well you rehydrate after exercise. Alcohol also annoyingly interferes with protein synthesis and can mess up the ability for your muscles to repair after a hard training session.

8. Crack out the Foam Roller

Yes, foam rolling isn’t the most comfortable activity, but same goes for dealing with tight muscles, knots and injuries. Foam rollers help to loosen up muscle tissues, stimulate blood flow, lessen post-training pain and prevent muscle imbalances. Regular foam rolling will help prevent injuries so you won’t miss out on classes. Be sure to attend our Recovery Circuit class at our Bibra Lake gym to learn correct foam rolling technique.

9. Practise mindfulness

Life is hectic and most of us are constantly on the go whether it be work, training, study etc. This can cause us to feel overwhelmed, stressed, and at times unable to cope. Stress can take a toll on our ability to recover from physical exercise, so it is vital to give yourself some time to take a breather and regain your sense of calm.

Research shows that practising mindfulness can help you gain a sense of presence and make you calmer. Little things such as scheduling in 10 minutes for yourself, taking a scenic route home, sitting with your thoughts, savouring that delicious post-training meal, or doing something you enjoy - such as training jiu jitsu.