Training Tuesday: 11/30/21

Welcome to the first edition of Training Tuesday. In this segment I'll be reviewing recent and relevant literature on sport science as well as insight from my own training and coaching practices.

Training Tuesday: 11/30/21
Photo by Tyler Domingue / Unsplash

News & Research:

Cryostimulation for Post-exercise Recovery in Athletes: A Consensus and Position Paper
Recovery after exercise is a crucial key in preventing muscle injuries and in speeding up the processes to return to homeostasis level. There are several ways of developing a recovery strategy with the use of different kinds of traditional and up-to-date techniques. The use of cold has traditionally…

A while ago people were asking me about cold therapies and I pooled some literature, but haven't gotten around to shuffling through it yet.  Then, this review (thankfully) crawled across my news feed.

Dealing specifically with cryostimulation (cryo-chambers rather than cold-water plunges), the literature is back and forth regarding benefits in anti-inflammation though there does appear to be a general anesthetic component (due to decrease in skin temperature) which makes people "feel better."

Now, that perception of improved wellness isn't rubbish.  If you feel better, you may function better, though, of course we'd be well served to remember (or find out) why we're inflamed in the first place.  That is, we want to actually be recovering (long term) and not just distracting our minds from our body's (damaged) condition.

It does look like there are positive effects on DOMS (delayed onset muscle soreness) and sleep quality, or at least the perception of sleep quality.  However, there is limited and / or conflicting literature on direct improvements to strength and performance.  Obviously though, if you're more recovered you're going to perform better.

Cold plunges are a bit of a different animal, and there is some good literature on brown adipose tissue and mitochondira activation, as well as (limited and temporary) hormonal changes.  I asked some folks much smarter than me, and we came to an agreement.

All the tech toys, like infrared lamps and portable plunge tanks, are super cool.  However, they're environmental supplements.  Just like pharmaceutical or other nutritionally derived supplements, they're often lacking the synergy provided by the naturally occurring equivalent.  If it's cold in your local climate, there's your cold exposure.  If it's July in Florida, it's a sauna.

So, the punchline for me is that if we're spending adequate time outdoors (either for Vitamin D, grounding, exercise, or nature exposure) we're likely getting sufficient environmental hormesis.  Supplements are supplements, not replacements.  We must always ask, what is the root cause?  And, to what end / at what cost am I using this supplement?

This weekend I'll be (virtually) attending an Essentials of Personal Safety course by Tony Blauer / Blauer Tactical.  I have been a long time fan of Tony's and have been enrolled in his Garage Gym program for about two months and am planning to pursue PDR (personal defense readiness) trainer certification through SPEAR as well.

Since the event is virtual, I don't think there's a cap on registration.  For $50 (for your entire household) and 2 hours on a Saturday afternoon (if you're on the East Coast US); it's well worth the investment.  You can register here – I don't have any affiliation with Tony / SPEAR (yet!), I just strongly believe in the work he's doing.

The Locker Room:

I've republished several of my earlier training articles from past years.  There is a lot of prose and discussion in these posts, much more than technical details.  That endeavor is better served on a platform like YouTube.

Returning to BJJ
BJJ is what I’ve spent the most recreational time investing in and thereby paying returns to myself. Climbing might be a close second, but a lifetime ago and one could argue that you can take the fighter out of the cage, but never the cage out of the fighter.
Deadlifts for Climbing
Climbers want to get strong right? Actually, we probably want to climb “harder” and “get better at climbing” and believe that “getting stronger” will get us there, right? Deadlifting has been pretty in vogue in climbing training circles for a while now, so I’m offering a bit of salt to
Making Climbing Special Again
Exercising soul sports and try-hard.
Easy Strength Review
Easy Strength, a.ka. Even Easier Strength, a.k.a. The 40 Day Workout, a.k.a. the program so effective you won’t finish it.

In the future I'm planning on adding some member-only content that will include more specific / programmed regimens – "proven plans" if you will.  These will still be free, the membership simply consists of subscribing to the newsletter here on Ghost.

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