I am LITERALLY sitting on the couch with ice on both elbows after a hard session 😂😂. This video couldn't have come at a better time (wow, perfect timing)
I love the science of it all! Thank you for another fantastic and in-depth video. I found it interesting that the cool-down doesn’t really aid in DOMS. I always thought that having a cool down at the end removes lactic acid a bit which helps against DOMS. Very good to know :) Thank you! - Izzy
Thanks Izzy! Yes, the importance of a cool down on reducing DOMS is one of those things that historically was, and often still is said by coaches and athletes. But now we understand that mechanical damage is the issue, it makes sense the cool down is too late to affect that. 😁👊
There seems to be either a love or hate relationship with shadow boxing. I've always found those that can shadow box with smooth, balanced technique are super smooth and balanced when hitting real targets!
Oh boy , I had no idea what I was in for when I stated Muay Thai . My shins from working the bag were so sore in the first 2 weeks . Cool video brother . Lean quick and strong is my goal , thx for sharing
Hi Clare! Yes, your DOMS was our topic of discussion this morning in training! I mentioned I’d just published a video looking at that last week. Glad you found it. And the good news is, once you’ve settled, you won’t be hit like that again if you can keep up some that work. 🙌🙌😁🙏
Hi, Good points, nice vid. You should have added at least 8 hours of sleep. Because the muscle repairing/hypertrophy/recovery is getting done by the body while you're sleeping. So if you want faster/better recovery you should get your sleep right. Also sauna is a good thing as warmth makes your stiff muscles relax and makes your blood flow. Also I find use of massage guns directly after a hard training session or days after reduce muscle soreness. There are 50-300$ guns with the expensive ones being more silent (so you can use it not bother your partner while watching TV etc) and some of them even producing warmth at same time. Also you can try to eat magnesium dense foods. A banana 15-30 mins pre workout will help in decreasing the soreness you get from the session. I found stretching after a training session helps reduce muscle soreness as well.
Great points! Sleep and nutrition make a big difference to recovery. I left massage out of the discussion as the current research on massage and massage guns doesn't show a reliable improvement in recovery. Anecdotally, many find it helpful though.
If I could offer my opinion on this topic you don’t have to take what saying into your style but my coach got me onto performing dynamic stretching twice a day and I’ve not only noticed a change in my mobility and flexibility but after hard training in class and finish S&C I’ve noticed my soreness and stiffness was greatly reduced I’ve also read a couple of studies which supports that dynamic stretching can help reduce muscle soreness or even DOMS however this is purely anecdotal don’t take my word for it do your own research into to the topic everyone is different my stretching method may not work for you you have to find your own balance to give yourself the tools to perform to the best of your ability
Ideally, running up to three times a week is optimal to develop fight specific fitness (on top of all the usual padwork, bagwork, and sparring in Muay Thai training). However, it's key those runs/cardio sessions target specific endurance adaptations. Here's some brief info here: instagram.com/p/CXv82mNjbWH/ In the study, the duration of shadow boxing assessed to reduce the effects of DOMS was 20 mins. I'd suggest that as part of a general warmup (including jumping rope and other general movements etc.), shadow boxing should form part of that total duration. And the more of that duration that's shadowboxing, the more effective the DOMS reducing effect will likely be.
Good question! I've not seen a lot of studies on heat (saunas/steam rooms) and DOMS, only some showing an improved range of motion after high intensity exercise. I may be wrong, but I believe that heat won't reduce DOMS inflammation (rather it'll increase it), and that's why ice therapy is the weapon of choice when it comes to post-exercise temperature-based therapies.
@@heatrick Joe Rogan currently raving about infrared saunas! He has had a few guests talk about them so just wondering about their effectiveness for martial arts and recovery! Thanks for the reply!
You should just learn how to fight with muscle soreness. Then you don't have to have paralysis by analysis and over analyze and think every aspect of your life. By be accustomed to training through muscles soreness you will feel unstoppable when you are fully recovered for the bout. Just saved you 17 minutes of your life.
😂 Fair enough! Although, I’d say determination and grit are essential for fighters to be successful, there’s a line when it comes to self sabotage. The objective is to improve performance, not just make it hard for yourself.
I am LITERALLY sitting on the couch with ice on both elbows after a hard session 😂😂. This video couldn't have come at a better time (wow, perfect timing)
Timing! 😁🙏
This is such a hidden gem!
Much appreciated! 😁🙏
I love the science of it all! Thank you for another fantastic and in-depth video.
I found it interesting that the cool-down doesn’t really aid in DOMS. I always thought that having a cool down at the end removes lactic acid a bit which helps against DOMS. Very good to know :) Thank you!
- Izzy
Thanks Izzy! Yes, the importance of a cool down on reducing DOMS is one of those things that historically was, and often still is said by coaches and athletes. But now we understand that mechanical damage is the issue, it makes sense the cool down is too late to affect that. 😁👊
You are truly the best , you invest so much time, creativity , money and skill into this free video worth a lifetime of skill for a learner. Thank you
Thank you! That means a lot. 😁🙏
Super interesting! I've always held shadow boxing as a corner stone of training, but I didn't know the full extent of the benefits until now!
There seems to be either a love or hate relationship with shadow boxing. I've always found those that can shadow box with smooth, balanced technique are super smooth and balanced when hitting real targets!
Mate, what a FANTASTIC channel you have
Criminally under-subbed
Much appreciated!
Great timing from this video.
Suffering from DOMS after a tough clinching session.
Learnt a lot and be using what you advised, thanks!!
Neck DOMs!!! I feel you! Glad this video came at the right time. 😁👊
Oh boy , I had no idea what I was in for when I stated Muay Thai . My shins from working the bag were so sore in the first 2 weeks . Cool video brother . Lean quick and strong is my goal , thx for sharing
You're welcome Ben, and enjoy your Muay Thai journey! :)
I’ve struggled to find useful videos like this on how to progress gradually.
😁👍
Hi Don, I'm sure Ben told you about my DOMS so thanks so much for reccomending this video! Very helpful 😁
Hi Clare! Yes, your DOMS was our topic of discussion this morning in training!
I mentioned I’d just published a video looking at that last week. Glad you found it.
And the good news is, once you’ve settled, you won’t be hit like that again if you can keep up some that work. 🙌🙌😁🙏
Hi,
Good points, nice vid.
You should have added at least 8 hours of sleep. Because the muscle repairing/hypertrophy/recovery is getting done by the body while you're sleeping.
So if you want faster/better recovery you should get your sleep right.
Also sauna is a good thing as warmth makes your stiff muscles relax and makes your blood flow.
Also I find use of massage guns directly after a hard training session or days after reduce muscle soreness. There are 50-300$ guns with the expensive ones being more silent (so you can use it not bother your partner while watching TV etc) and some of them even producing warmth at same time.
Also you can try to eat magnesium dense foods. A banana 15-30 mins pre workout will help in decreasing the soreness you get from the session.
I found stretching after a training session helps reduce muscle soreness as well.
Great points! Sleep and nutrition make a big difference to recovery. I left massage out of the discussion as the current research on massage and massage guns doesn't show a reliable improvement in recovery. Anecdotally, many find it helpful though.
Brilliant, just what i was after. Just went for a swim for aerobic training and hoping to reduce DOMS, hard to do as an older wannabe fighter.
@@randomanonymoushuman 😁👌👊
Awesome content, Don! As always. Thank you!
Thank you, that means a lot. 😁👊
Top quality content, thanks Don👌
Cheers James! 😁🙏
If I could offer my opinion on this topic you don’t have to take what saying into your style but my coach got me onto performing dynamic stretching twice a day and I’ve not only noticed a change in my mobility and flexibility but after hard training in class and finish S&C I’ve noticed my soreness and stiffness was greatly reduced I’ve also read a couple of studies which supports that dynamic stretching can help reduce muscle soreness or even DOMS however this is purely anecdotal don’t take my word for it do your own research into to the topic everyone is different my stretching method may not work for you you have to find your own balance to give yourself the tools to perform to the best of your ability
Great video! Really enjoying your channel! 🙏
Glad you enjoy it!
Oh my God, how didn't I met your channel earlier hahaha amazing !! Thanks so much for sharing so much knowledge !
You’re so welcome!
Thank you for the info. I saved thr video and have applied it. Gratitude sir
Glad it helped 😁🙏
Great video. Can I get my hands on that annual training planner BTW?
Thank you! 😁🙏
The Annual Planner is only available as one of the supporting tools in my Heavy Hitters program I’m afraid.
Can you do a similar video but for ju jitusu?
The same principles apply to any physical activity . 👍
Facts 🔥 💯
😁🙏
You’re the goat
Cheers! :)
Superb
Cheers! 😁🙏
Great content...how much should we run? How many rounds should we shadow box?
Ideally, running up to three times a week is optimal to develop fight specific fitness (on top of all the usual padwork, bagwork, and sparring in Muay Thai training). However, it's key those runs/cardio sessions target specific endurance adaptations. Here's some brief info here:
instagram.com/p/CXv82mNjbWH/
In the study, the duration of shadow boxing assessed to reduce the effects of DOMS was 20 mins. I'd suggest that as part of a general warmup (including jumping rope and other general movements etc.), shadow boxing should form part of that total duration. And the more of that duration that's shadowboxing, the more effective the DOMS reducing effect will likely be.
@@heatrick thank you so much 🙏❤️
Are saunas/steam rooms good for DOMS and reduction of inflammation? and recommended?
Good question! I've not seen a lot of studies on heat (saunas/steam rooms) and DOMS, only some showing an improved range of motion after high intensity exercise. I may be wrong, but I believe that heat won't reduce DOMS inflammation (rather it'll increase it), and that's why ice therapy is the weapon of choice when it comes to post-exercise temperature-based therapies.
@@heatrick Joe Rogan currently raving about infrared saunas! He has had a few guests talk about them so just wondering about their effectiveness for martial arts and recovery! Thanks for the reply!
👍🏻
😀🙏
👍👍👍
You should just learn how to fight with muscle soreness. Then you don't have to have paralysis by analysis and over analyze and think every aspect of your life. By be accustomed to training through muscles soreness you will feel unstoppable when you are fully recovered for the bout.
Just saved you 17 minutes of your life.
😂 Fair enough!
Although, I’d say determination and grit are essential for fighters to be successful, there’s a line when it comes to self sabotage. The objective is to improve performance, not just make it hard for yourself.
Yes, just go 👊😁
Ice baths for soreness nothing better