Last week, Dr. Anthony Falco discussed how you can decipher the differences between pain and soreness, and when it may be appropriate to see a physician. This week I want to give some strategies that can be used in order to deal with muscle soreness and promote recovery after high intensity bouts of physical activity. Essentially, you now know you do not need to see a physician, so what is next? Once I give you a full breakdown of what makes cardio recovery focused I will give some methods you can use in your own programming.
 
The Different Energy Systems of The Body
 
Essentially, there are three main energy systems:

• Alactic
  • Immediate Energy System
  • Utilized for activities involving short bursts
  • Example: Short, max-effort sprints
  • Less than 15 seconds
• Lactic
  • Moderate bursts of activity at high intensities
  • 30-60 second range
• Aerobic (Oxidative)
  • Low intensity bouts of activity for long durations
  • Can be steady state (continuous) or interval based

 
For the sake of this discussion we are going to focus on the aerobic (oxidative) energy system as a means of promoting recovery. While the aerobic energy system is utilized to promote recovery between bouts of anaerobic  (alactic) activity, we are going to focus on its role in recovery and assistance in dealing with soreness/fatigue. With this being said, it is essential to perform training in a range of 60-75% of your max heart rate (220-age). This range will ensure you are aiming to stimulate the recovery process.
 
How To Perform Aerobic Recovery Training
 
            As I mentioned, it is imperative to ensure that you are performing lower intensity bouts that have longer durations when trying to recover. This can be done in a multitude of ways.
 

• Steady State Walking
  • This is the easiest method to use. Simply walk at a moderate pace for 20-30 minutes.
• Assault Bike/Sled Tempos
  • Perform 30/30 (30 seconds of work alternated with 30 seconds of rest) with either an empty sled push or on a bike. I like to cue my athletes to perform each activity at 75% intensity.
• Bodyweight Circuits
  • Another way I have my athletes recover is using bodyweight circuits made up of the fundamental movement patterns. (Push, pull, squat, lunge, hinge). You can also implement light core work.

 
The important thing to remember when utilizing the aerobic energy system for recovery is to be cognizant of the intensities. Recovery can only occur if the work being performed is done in a 60-75% window of intensity.
 
 

          ​Last week Dr. Anthony Falco broke down the biomechanics involved in both swinging and throwing in baseball and the role these movements play in the development of a misaligned pelvis and hip injuries.  This week, I will break down the importance of rotational power related to both movements along with a three exercise progression to not only develop better and more efficient rotational ability, but proficiency in weight transfer and additional power development.
 
The Role of The Core and Thoracic Spine
 
            As Dr. Falco stated last week:
 
                        “The core is essential for generating and transferring force during the powerful and asymmetrical movements that take place in baseball. For the purpose of this discussion we are going to define the core as: the abdominals, the erectors (muscles that run parallel to the spine), the pelvic floor, and the hips (the glutes, groin muscles, and hip flexor muscles). “
 
   “When throwing a pitch, the core muscles maintain stability of the low back and hips allowing force generated through the legs to be transferred through the core to shoulder complex and ultimately to the ball. This transfer of force takes place in less than 0.2 seconds! The core is essential to maintaining proper mechanics through all phases of delivering a pitch. Any imbalances in flexibility, strength, or coordination at that high rate of speed can lead to decreased performance and injury.”
 
            With that being said, we must also acknowledge the role of the thoracic spine in conjunction with the core.  After force is transferred from the lower half to the upper half and shoulders via the core, the thoracic spine (mid back), must be able to rotate and the hips able to clear in order to square the body to both the target when throwing or the ball when swinging.  Lack of rotational power can severely limit velocity potential and swinging power. That is, an extremely strong base at the legs or shoulder may not see full potential utilized if a player cannot rotate at a similar rate.
 
The Planes of Motion Involved In a Swing or Throw
 
            Many people would state that a pitching delivery or swing is performed in the transverse plane (plane which involved rotation). While that is correct, I like to break down these movements in two phases because there are movements that take place prior to the rotation that occurs. As a result, I like to explain each motion as a frontal plane movement followed by a rotation (transverse plane).

• Frontal Plane
  • The frontal plane divides the body into the anterior (front) and posterior (back). As such, any movements occurring along this divide, or laterally, are performed in this plane.
• Loading of Weight and Transfer of Energy Laterally
  • The frontal component of each movement takes places during the loading and stride (towards home plate as a pitcher or towards the ball as a batter). This is why lateral power is equally important to develop in addition to rotational ability (I will get to this at another time).
• Transition to Transverse Plane
  • For the sake of this article this is the more important plane to highlight. After weight is transferred from the back leg towards the target via a frontal plane movement rotation then takes place to square the shoulders and transfer all energy in the desired direction. This rotation takes place as a batter simultaneously brings their hands towards the ball to swing or a pitcher brings their arm around to deliver a pitch. This is where the importance of thoracic rotation ability and power take place.

 
Three Exercise Progression To Develop Rotational Power
           
            The following exercises progress from simple thoracic rotational focus to then include both frontal and transverse movements with a weight transfer, and lastly a more advanced progression that builds excess power prior to the movement.

• Sledgehammer Swings (See video)
  • It is important to do these with your feet perfectly squared so that you experience full thoracic rotation. Start the sledgehammer at your waist with your arms extended and fully rotate around towards one side before bringing your arms back around and rotating back to a squared position while simultaneously slamming the hammer.
• Figure 8 Medicine Ball Slams (See video)
  • These are performed in a lateral position and involve a front leg to back leg weight shift prior to rotation and slamming. Thus, it involves both planes of movement.
• Counter Movement Figure 8 Medicine Ball Slams (See video)
  • This final progression involves a build of additional power via kinetic energy build up (the forward and backwards hop). Perform the traditional figure 8 medicine ball slam and include a quick front to back hop prior to rotating and slamming.

Gerry DeFilippo
 
  Interested in recovering from a rotationally related injury or developing more rotational power? Stop by one of our two locations in Wayne, give us a call at 973.368.4907 or email us at staff@performancePTSC.com or challengerstrength@gmail.com. Also, follow us on social media to see how we can help you!

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