Taken from a Recovery article by Jason Ferrugia at Elite FTS:
"In between the [PWO Meal] and your next meal you could take advantage of another recovery technique known as contrast baths. This involves sitting in ice cold water for 30-60 seconds followed by jumping into hot water for another minute or so and then repeating for a course of about ten minutes. This can also be done in the shower by simply adjusting the temperature. Just make sure to use extreme temperatures. "
I've never heard of this before - is this beneficial to the amateur, beginner powerlifter like me?
I havent heard of anyone on this site doing it.... my guess its supposed to simulate ice-heat. Except you really dont need to do this for you whole body after a workout IMO. Sounds like a good way to get sick... and abuse your body.
Powerlifting since Sept 2006
My PL Training Journal
"To give anything less that your best is to sacrifice the gift" - Pre
I take contrast showers after I lift, but I take a shower either way and the cold feels nice after you have been realy hot for a hour or so.
If I felt I was comeing down sick I wouldnt do it.
YOU CANT BUY STRENGTH
It's a great way to aid the recovery process. The Russians made this famous. I used to do it a lot. It makes you feel great. i would shower, then crank the temp down to as cold as I could stand until I began to shiver, then crank it up as hot as I could stand. I feel great when I do it. Just takes time.
Last edited by Adam; 08-07-2007 at 12:54 PM.
Best Meet @ Lifts@181:...............Best gym lifts
Squat...- 403..........................Squat....- 395 w/belt
Bench...- 303..........................Bench....- 300....Paused in meet - 281
Deadlift.- 503.....Unofficial 513...Deadlift..- 490
Total....- 1,203...IPF Class II......All done raw, Touch'n go bench
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Thanks for the advice. So if this were to be done, it would have to be RIGHT after a workout? (within the hour or so)
Would this work if I did it at night before I slept?
My friend does ice water baths in Epsom salt after. Hes an athlete. Any word on epsom salt?
Yes this works, helps especially after strenuous training. I've found that next day soreness is greatly reduced. About 2-5 mins as hot as you can stand followed by 2-5 mins as cold as you can stand repeat this a couple of times focussing on the areas that you trained or that are sore. You've gotta have a shower after the gym anyway so why not kill 2 birds.
Interesting idea. I might as well try it and find out myself if it works.
Contrasting heat and ice with a heating pad/ice pad, or in the shower, or actually using a bath is great for shuttling blood in and out of injured or recovering areas.
Everyone can use it. Do you "need" it? Who knows?
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
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Sensei (or anybody else), are there any potential health dangers to such extreme temperature changes? Common sense tells me there would be, but we all know that "conventional wisdom" has been wrong before.