Topic: Masters Recovery Tech???

[Jerry Lee Morales]

 Alright masters, Id like to hear some techniques on how some of you recover after a tough session.  I'm what you consider a "baby master" but I have a tough time recovering after the quick lifts.  Strength is pretty good and I recover fast.  However, It takes me days if not a week to recover from a strict quick lift session.

[Dane Hussey]

 Alright masters, Id like to hear some techniques on how some of you recover after a tough session.  I'm what you consider a "baby master" but I have a tough time recovering after the quick lifts.  Strength is pretty good and I recover fast.  However, It takes me days if not a week to recover from a strict quick lift session.

 
 
Jerry,  
 
Do you do both the snatch and C&J in the same session? If so, you may try doing each lift on separate days. Also, after a heavy session, drop back to 50-70% on your next training session. A younger Master can recover faster than an older one.
 
Dane

[John Mosca]

Try doing a lot of stretching before and after your workout.

[Allen Hedrick]

For me the most important part of being able to recover is program design.  I lift 3x per week, and perform 30 minutes of moderate aerobic exercise T-Th (which I discontinue 2-3 weeks out from a meet).  I perform only one of the competitive lifts each workout, and only perform clean and jerks during the 3-4 week peaking phase prior to a meet.  While I perform 5 sets on all the major exercises, the first 2-3 sets are performed at lower intensities (60-80%) so that I am not performing a high number of sets at a high training intensity.  One thing that I discovered while peaking for my last meet is that I did not recover well performing multible reps (2-3) at intensities over 90%.  As a result for now on all reps performed on the major lifts (competition and front and back squat) will be performed for singles.  Lastly, I thank God for allowing me to train hard and compete well at age 48!

[Jerry Lee Morales]

Okay, I'll reevaluate my liofts and see what happens when I do only one quick lift per day as opposed to doing both in a single day.  The only down side I see is that I won't be ready come meet day to do both.  Ever run into this problem?

[Allen Hedrick]

Jerry:

I have never had a problem performing snatch and then c&j in a meet although I never peform both in the same training day.  There is enough time between performing the snatch and then the c&j that you are fully recovered, you don't need to condition your body to be able to handle performing both lifts in a meet.

[John Mosca]

Who thinks doing C&Js 2x a week and snatches 1x  a week with a good heavy squat routine once a week is enough (to even improve)? Anyone ever do a minimalist routine and have it work for them?

[Dane Hussey]

I remember when the Press was one of the competition lifts, so if I ever start thinking about how rough it is to do both the Snatch and C&J in competition, I  flash back to the good old days and realize how much easier it is now. But seriously, the only time that I do both lifts together in training is the week of the meet, and only up to last warm-ups or slightly more. If I did both lifts in training, I would probably have some major recovery problems. Since I do a fair amount of walking (3-4 days/week), the aerobic effect helps. Also, with the excitement of the competition, you pretty much forget about everything else and concentrate on doing your best in each lift.