Post Training Guide

Many people don't speak about what happens after training; recovering is vital; here are some tips on physical and mental recovery. There are many myths regarding post-training habits and plans; we're here to debunk them and share some facts.

1. Anabolic Window- the myth is that the optimal time to eat is 30-60 minutes post-training to help with recovery, refuelling your muscles, and enhancing muscle gain. This is a well-known myth as research shows your anabolic window is between 4-6 hours post workout, so make sure to get that food sometime during this period for optimal recovery.

2. Another myth is you shouldn't lift on the same day as Jiujitsu training; this is false; it's recommended you continue raising, but ensure its lighter weight than usual and lowered volume; the general rule is to have medium intensity. Another critical guideline is if you're lifting in the morning, it's best to train at night. Leaving a few hours between the two is best to prevent overtraining and injury. This gives you enough rest and time to prepare and improve.

3. For that extra step on improving jiujitsu faster than usual, incorporating weight liftings such as barbell exercises, kettlebells, and cardio, whether outdoors or in a gym, can speed up your game. Make sure to add comments if you would like us to post a guide on what exercises you can add to your day that's jiujitsu targeted.

4. Mental recovery is just as important as the physical, after training you can feel tired and unmotivated, especially starting, and you'll feel hopeless; we've all been there; it's essential to take it easy, go for a brisk walk, speak to the people around you that know jiujitsu it can be reassuring to know you're not the only one. Jiujitsu can be hard on the mind just as much as on your body; the best advice is to get a small notebook and write what exactly bothered you in training; it can help the next time you're in the gym.

5. Don't forget to keep moving! Recovering is all about movement; take it easy but not stationary! You must do dynamic stretching throughout the day to help reduce that muscle soreness we all feel! It's widespread in jiujitsu to get what's known as DOMS, Delayed onset muscle soreness, which can come days after training, and it's important not to let it scare you.

If you would like detailed plans on anything mentioned in the posts, be sure to get in contact with us! We're more than happy to post more content that you might need! Thanks for reading!