Emerging Evidence For Recovery Techniques


I recently came across this review article: https://www.frontiersin.org/articles/10.3389/fphys.2018.00403/full

I quickly noted that they ranked massage as one of the best recovery modalities around. And if course then I remembered that I wrote an article last year saying that (n=1) I got no real results from it. You can read that article here: http://articles.reactivetrainingsystems.com/2017/09/05/whats-the-recovery-value-of-a-massage/

This seemed like a great chance for me to update my thoughts a bit, so I looked into it further. It seems that, for most people, massage is effective at reducing fatigue and soreness beyond just resting. And it worked better than the other methods that were reviewed as well. That wasn’t my experience at all, so I wanted to reconcile these two observations.

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Leadership, Relationship, Creativity

By Mike Tuchscherer 2 April 2018

There are no magic programs. Coaching is about a lot more than writing a good program. Of course writing a good program as part of being a good powerlifting coach especially in an online setting but to think that there is just writing the program is to misunderstand the process and to do a serious disservice to all the clients who put their trust in you. Read more…

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Custom Training in The Face of Athletic Adaptation

 By Mike Tuchscherer 07 March 2018

Many of us treat “what works for you” like a math problem and it’s not.  If I ask you “What is 247*53”, you likely don’t know the answer right off the top of your head.  But with a little calculation, you can pretty easily figure out that the answer is 13091.  Now if I ask you again “what is 247*53”, you don’t need to go through the same steps.  You just remember that the last time the answer worked out to be 13091 and assume it’s the same answer this time.  And as long as you did the math right, that’s a good assumption to make.  It saves you time.

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Why I Don’t Use Prilepin’s Chart

By Mike Tuchscherer 28 February 2018

Bottom line up front:  It wasn’t developed for Powerlifters and will have limited direct applicability.  A much better way is to extract the useful information from it and apply the principles rather than the chart directly.

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The Effect of Fatigue in Training

By Mike Tuchscherer 14 February 2018

Bottom line up front: measuring fatigue helps you make useful training choices, but will not help you to decide whether to go for a PR or not. Read more…

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Should You Use Heavy Singles In Training?

by Mike Tuchscherer, 10 Jan 2018

In 2013 I met Boris Sheiko at a seminar he was conducting in Vicenza, Italy.  It was quite an enjoyable time and we had several interesting conversations that day, particularly over lunch.  I’m sure it’s no surprise and probably goes without saying that we generally agreed on most things coaching related.  But one thing that we didn’t agree on was particularly interesting.  He feels that working with 90%+ loads are especially taxing to the lifter.  I do not.  Coach Sheiko (or whoever runs his social media accounts) recently posted about his opinion, so I wanted to weigh in with mine.

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Deloading Effectively

by Mike Tuchscherer, 20 December  2017

Deloading is taking an easy week every third or fourth week, right? Well… That’s a caricature of what effective deloading looks like.  In most standard cases, deload training is intended to reduce accumulated fatigue and facilitate adaptation to future training cycles.

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What is “Squishing” in Powerlifting?

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By Mike Tuchscherer, 14 November 2017

 

One of the general movement deficiencies I identify in the powerlifts is “squishing”, but a lot of people don’t know what I mean by this term.  In powerlifting, you need to be solid and stable to effectively transmit force into the barbell without any leakage with maximum safety.  “Squishing” is basically a failure to do that.  It can look different in each lift, so let me explain in a bit more detail.

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Correcting Max-Effort Technical Deviations

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Correcting Max-Effort Technical Deviations
By Mike Tuchscherer, 10 September 2017

I’ve written before about why I think including assistance work is a good idea.  And I do mean *assistance* work, not just supplemental work.  And the more I think about it, the more convinced I become that this is the best way to develop strength over the long term.

Quick aside on exercise classification before we get started…

Competition Exercise:  The exercise as it’s performed in competition. If you squat low-bar in competition, then high bar squats are not a competition exercise.  If you wear a belt in competition, beltless work is not a competition exercise.

Assistance Exercise:  Exercises that are very closely related to the competition exercise, but contain 1-2 small changes to give the lift a certain emphasis.  Things like pause squats, deadlifts with chains, or board presses all fall into this category.

Supplemental Exercise:  Exercises that train the same muscles, but not the same movements.  Usually trained for higher reps as well.  Exercises like lunges, military press, and good mornings fit into this category.

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Using Block Reviews

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Using Block Reviews
By Mike Tuchscherer, 12 September 2017

In my estimation, there is only one good reason to keep a training log – to help you make better training decisions.  That’s it.  Lots of people keep a log just to write down what they did, but never make use of the information.  What’s the point?

Our training log is a free application that ANYONE can use.  And we’re building new tools all the time to help you make better training choices.  One feature that I really love is called the Block Review.

Purpose of the Block Review

We all know that people respond differently to training.  It’s training law – the law of individual differences.  It’s trivially obvious to observe.  So once you’re past the beginning stages the question becomes how can you optimize your training so that it’s producing the best progress it can – FOR YOU.  Unfortunately no one can tell you what it is.  There is no test you can take.  There’s no system that will find it for you.  You need to find it for yourself.  And figuring this out is where the block review proves highly valuable. Read more…

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