WHATS UP.
I made this video for you a couple days ago when I was out doing an active recovery workout.
I was recovering from an MMA Ripped ‘Live Sparring’ workout, which is a bodyweight circuit that surprisingly destroyed my quads and calves.
So instead of limping around and feeling sorry for myself, I got out into the sunshine and helped speed the recovery process with the drills in this video.
One thing I wanted to make sure you realized was that these 2 drills train your feet in all 3 planes of motion: sagittal, frontal and transverse. Most guys only train their feet/quickness in the first 2, leaving out the transverse, which is a grave mistake, since so much movement and power is generated in the transverse plane.
What made this workout active recovery was the fact that I didn’t really push any of my systems to the max. I made sure my heart rate never exceeded 155 bpm and rested until it got to about 120 bpm before performing another rep.
When you do this, it stimulates your central nervous system in a way that accelerates recovery because its activity is heightened, but because you never really taxed it, it doesn’t create any effects that require regeneration.
Thus, the “extra juice” that comes from the CNS’ heightened activity from this workout is directed towards recovery of whatever you need recovering from. In my case – repairing my damaged quads and calves allowing me to comfortably take a dump again.
I performed 8 reps of each drill, which is a good amount for active recovery. Short and sweet.
If you’re training Quickness Development, you want to go full speed but still keep rest times long enough for full recovery between reps, and perform 12-15 reps of each.
For Quickness Endurance, you can shorten the rest times and/or increase the duration of each rep.
So if you’ve got an open space, get out there and work your footwork a little bit and have some fun in the sun.
Leave a Reply