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Speed Recovery Workout
from:What do you do the day after a power or speed training day? Since you want to give your body's CNS a rest because of the heavy stress from the day before we perform a Recovery (or Conditioning) day. This is to get the heart rate up and flush out the metabolic wastes while getting a non-CNS taxing workout.
Here is an example of a Recovery Day:
I. Active Warm-up
High Knee Walk
Lunge w/ inner thigh
1-Leg SLDL - backwards
Lateral Lunge w/ squat
Spiderman
Lunge w/ twist
Inchworm
II. Agility Ladder
Ali Shuffle
Icky Shuffle
Icky Shuffle - high knee
Brake Run
In/Out
In/Out backward
Lateral
Carioca
(4 times or 2 starting with each leg)
III. General Strength Circuit (or Tempo Run)
Perform on soccer field. Jogging 65% on the sidelines each corner. Do one exercise in each corner.
Prisoner Squats x 20
Military Push-ups x 12
Squat Jumps x 12
Rotational Push-ups x 8 each
Burpees x12
Lunges x 12 each
Staggered Push-ups x 12 each
Mountain Climbers x 15 each
Rest 4 minutes then repeat circuit
IV. Pillar Conditioning
Russian twist
Side L-raise
Diagonal Wood Chops - Medicine ball
Rotation - Medicine ball
Hip/Glute-(3x15)
Straight Leg
Fire Hydrants
Lead Leg Pick-up
Side Leg Raise
Hip 'L'
Up & back
V. Foam Roller (or Active-Isolated Stretching)
Calf
Hamstring
Piriformis
IT Band
Quads
Low Back
Adductor
(1-2 minutes each)
Exercises can be added or subtracted depending on what the goal of the workout is, but our Conditioning/Recovery days will be in this outlined form. General Strength circuit exercises, volume and even the way we perform the jogs and the rest will be also be dependant upon the phase or season we are in. Tempo runs are also used as conditioning/recovery and can either replace or be in addition to GS circuits. Our core workouts still change daily depending on what types of exercises we used the day before.
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