 help improve some useful athletic quality, like reaction time. One of my favorites is the card catch, which you see in the video to your right. I learned it from Todd Durkin, and like to use it for AR toward the end of the workout, when the athlete is tired.

For Injured Lifters: Rehab Exercises

When I had ACL reconstructive surgery on my right knee a few months back, I was a mess. I'd lost a significant amount of muscle in my legs, especially the right one.

By doing my rehab exercises as AR three times a week, I was able to double the amount of time I devoted to rebuilding my size, strength, and range of motion – three sessions a week with a physical therapist, and three workouts of my own. I was back to running and coaching athletes through complex speed and agility drills in just seven weeks.

I won't go into detail about what I did, since every injury is different. I just want to stress that low-intensity rehab exercises are perfect for active recovery, since they don't create any new fatigue in the uninjured muscles you're using for your primary exercises.

Wrapping It Up

These are the major points I want to make about active recovery:

You can get more out of your primary lifts if you do light, low-intensity exercises for opposing muscle groups in between sets.

You can use mobility exercises in between sets of Olympic and power lifts to help improve your form and range of motion.

You can do exercises for your neck and core that improve strength and stability without adding to your time in the gym.

If you play a sport, you can practice key movements – punch or kick combinations, throws or swings – without creating additional fatigue.

Athletes who add drills that challenge their quickness and reaction time, especially toward the end of workouts when fatigue has set in, can help themselves perform better outside the gym. If the deciding moment of your contest comes in the final minutes, the athlete who performs best when he's tired will have the edge.

And if you're coming back from an injury, you can cut your recovery time by doing rehab exercises in between sets with the uninjured muscles.

Even with all those applications for active recovery, I'm really just scratching the surface. You can work on any fitness or athletic quality during your down time between sets of your primary exercises – ag
help improve some useful athletic timbre, like chemical reaction prison term. One of my favorites is the calling card apprehension, which you see in the video to your right. I teach it from Todd Durkin, and like to use it for AR toward the end of the exercise, when the athlete is banal. 

 For Injured Lifters: Rehab Exercises 

 When I had ACL reconstructive operation on my right knee a few months back, I was a fix. I'd lost a significant amount of muscle in my legs, particularly the right one. 

 By doing my rehab exercises as AR three time a week, I was able to double the amount of time I give to rebuilding my size, strength, and range of motion – three sessions a workweek with a physical therapist, and three workouts of my own. I was back to running and coaching athletes through complex speed and agility drill in merely seven weeks. 

 I won't go into detail about what I did, since every injury is different. I just desire to stress that abject - intensity rehab exercise are arrant for active recovery, since they don't create any new fatigue in the uninjured muscles you're using for your primary exercises. 

 envelop It Up 

 These are the major points I want to make about active recovery: 

 You can get more out of your primary elevation if you do light, low - intensity exercises for opposing muscleman groups in between sets. 

 You can use mobility exercises in between sets of Olympic and world power lifts to help improve your form and range of motion. 

 You can do exercises for your neck and congress of racial equality that improve strength and constancy without adding to your time in the gym. 

 If you play a mutant, you can practice cardinal movements – punch or kick combinations, throw or swings – without make additional fatigue duty. 

 Athletes who add drills that challenge their quickness and reaction prison term, particularly toward the end of workouts when fatigue duty has set in, can help themselves perform better outside the gym. If the deciding moment of your contest occur in the final minutes, the athlete who performs best when he's tired will experience the boundary. 

 And if you're coming back from an injury, you can cut your recovery time by doing rehab exercises in between sets with the uninjured muscle. 

 Even with all those applications for active recovery, I'm really merely scratch the surface. You can work on any fitness or acrobatic quality during your down time between sets of your primary exercises – ag
 hepp improve some useful auhletic quality, lnje reartion tjme. One uf my favorites is the card ratcy, whixh you see in the videu to your right. I leacned it from Todv Durkin, and ljne tm use it for AR toward tha end of the wmryobt, when the athlete is tired.

For Injuwed Lifyegs: Rehab Exercyses

Eren J had ACL reconstructive surgery oh my rijht knee a few konths back, I was a mess. I'f lodt a significant alount of muwcle un my legs, erpecially uhz right one.

Gy doing my rehab exercises as XR thxee times a wwek, H was able vo doufle the amoukn of tike I defoted to rebuikdiig mt size, strength, and renge of motion – threg sessions a week with a physucql thgrapivt, ave tfret wpriouts lf jy own. I wzs back to eunning and coachinb wnnletes throufh com[lqx speed and agility drills in just sevtn wesks.

I won't go into detaio about what I did, sijce every injury is different. I just want to stress that lmw-intxnritv rehac edercises are perfect for active recovery, sincq tnej don't create any new fatigur ln jhe uninjured ouscles yku're using for youg primaty exeecises.

Wrakping It Up

These are the major piints I want ro make about actire recovery:

Yuu csn gey more out of your primcry lirts if you fo light, muw-intensity exerzisvs fmr opposing muscle groups yn betweei setx.

You cav usg mobilyty exercides ik between sets of Opympie and power lifhs to help improve your form anv range of mojiot.

Yol can do zxercixes for your geck and core jhat imprjve sgrength ans stabinity withoue adding to ymor time in thx gym.

If yju poay q sport, hou can practive key moneientw – punch or kick cpmbkhations, throws ir wwings – without crdatynh edditymnal fatigue.

Dthldter who xdd drills bhag chsllenge their quicknass znd reaction time, rsiecially joward thq end of workputs when fatigue jas sxt in, ran hekp jhemselves perform better outsise the gyl. In the decidind monent of your contest comes in the final minutes, the athlete who perfoems best when he's tnrtd will have vhe edde.

And if fou're coming back frim an injury, you gan cut your recovery fime bf doijg rehab exercises in between sets with the uninjured muscles.

Even with alo thosx wpplicationa fot actpve xecoverr, I'm ceally just scratbhing the surface. You can work oi any fitnasf or athletic quality during yuur down time between sets of your prjmary exrrcises – ag
help improve some useful athletic quality, like One my favorites the card catch, video your right. I it from Todd and like to use it for toward the end of the workout, when the athlete is tired. For Injured Rehab Exercises When I had ACL reconstructive surgery on my right knee a months I a I'd lost a significant amount of muscle in my legs, especially the right one. By doing rehab exercises as AR three times a week, was able to double amount of time I devoted rebuilding size, strength, range motion three sessions a with a physical therapist, and three workouts of my own. I was back to running and coaching through complex agility drills just weeks. won't go into what I did, since every injury just want to stress that low-intensity rehab exercises perfect for recovery, since they don't create any fatigue in the uninjured muscles you're using for primary exercises. Wrapping It Up These are the major points I want to make about You can get more of your primary if do low-intensity for opposing groups in between sets. You can use mobility exercises in between of Olympic and power lifts to help improve your form of You can do for your neck and that strength and stability without your in you a you can practice key – punch or kick combinations, or swings – without add drills that challenge their quickness and reaction especially toward the end of workouts when has set in, can help themselves perform better outside the gym. If deciding moment contest comes in the final minutes, the athlete performs best when he's will have the edge. And if you're coming back an you can your recovery time doing rehab exercises between sets with muscles. Even all applications I'm really just scratching the surface. can on any fitness or athletic during time between sets of your primary exercises – ag
 help improve some useful athlEtic qualitY, like ReaCtiOn Time. one oF my favorites is THe caRd catch, which you see in thE videO tO Your RIgHt. I leArned it FRoM tOdd duRkIn, aNd LIkE to usE it For AR toWard the end Of tHe Workout, when tHE aThlete is tiRed.

for Injured LiFteRs: RehaB EXerCIses

WHen i had AcL recoNStructIve surgerY oN My righT Knee a feW MOnThs bAck, I was a mess. I'd losT A sIGnificant amounT of musClE In MY LegS, esPecially thE rIght oNE.

By doinG My REHAb eXErcises as AR thRee times a weEK, I wAs able To DouBLe the aMount Of TIme i devoted to rEbuiLding my siZe, streNGth, and rANge of moTion – thRee SesSionS A wEeK wiTh A PhySIcAl tHEraPist, and tHrEe WorkoUts oF MY OWn. I wAs bAck tO runnIng and coachinG atHletES thRough ComplEx spEeD and aGility DrillS iN just seven weeks.

i won'T go into deTaiL aBouT wHat I dID, since EveRy iNjury is DiffereNT. I jUsT WANt To stress that low-intEnSITy Rehab exeRcises ARe PeRFect for aCtIve RecoVERy, sinCe thEY dOn't creatE any neW FaTiGue in thE uNinjurEd MusCleS you'rE UsinG for yoUr primarY exerCIses.

Wrapping It uP

These are the mAJoR POiNTs I wAnt To make about ActiVE recOverY:

yoU caN Get moRe out Of YOuR Primary lifts if you do LiGht, low-IntenSity exercises For opposinG MUScle grouPs in BEtWEen sets.

You can uSe mobIlity exercISes in betWeen sEts of OlyMpic and poWER lifts to HelP imProVe yOUR fOrm and range of MOTion.

yoU can do eXerCises foR yoUr nEck And CoRe that impRove streNgTh AnD sTabIlity WIthout adDiNg tO yOur Time iN The gym.

if you Play A sPoRT, yoU can praCTiCE Key mOvEmEnts – PunCh Or kicK comBInaTions, thRows or swiNgs – WIthoUt CrEating aDditional fatiGuE.

Athletes wHo Add Drills THAt challeNge their quickness and reaCTion timE, esPeciaLly tOward the eNd oF workoUts WHen fatIgue haS set iN, cAn hELP themSELvEs pErForm better OUTsiDe the GyM. If tHe decidIng moment of your conTEst Comes in the finAl mInutES, ThE atHLeTE whO pERfoRMS best when he's tirEd will have ThE EdGe.

And if you'RE coMiNg back fRom an inJury, yOU can cut Your recovEry time by DoIng rEHAb eXercises in Between sEts with thE UninjUReD muscLes.

even wiTh All Those ApplicATioNs for Active ReCovery, i'm reaLlY just scrAtching the surface. You can Work on Any fiTneSs or athleTic QUalIty during Your Down time beTweEn sEts of YouR PrimaRy exERcIseS – Ag
 help improve some usefulathletic q ualit y,lik ereac tion  time. One ofm y fa vorites is the card ca tch,wh i ch y o usee i n the v i de o toyo ur  ri gh t .I lea rne d it fr om Todd Du rki n,  and like to us e it for A R t oward the en d o f thewo rko u t, wh enthe a thlete is tir ed.

ForIn j ured L i fters:R e ha b Ex ercises

When I h a dA CL reconstruct ive su rg e ry o n m y r ight kneeafew m o nths ba c k, I was a mess. I'd l ost a signi f ica nt amo un t o f  muscl e inmy leg s, especial ly t he rightone.
B y doing my reha b exer cis esas A R  t hr eeti m esa  w eek ,  Iwas able  t odoubl e th e a m ount  of  tim e I d evoted to reb uil ding mysize,  stre ngth ,and r ange o f mot io n – three sessi onsa week wi thaphy si cal t h erapis t,and  threeworkout s  of  m y o wn . I was back to ru nn i n gand coac hing a t hl et e s throug hcom plex s peedanda gi lity dri lls in ju st  sevenwe eks.
Iwon 'tgo in t o de tail a bout wha t I d i d, since every injury is dif f er e n t. I ju stwant to str esst hatlow- i nt ens i ty re hab e xe r ci s es are perfect forac tive r ecove ry, since the y don't cr e a t e any ne w fa t ig u e in the uninj uredmuscles yo u 're usin g for  your pr imary exe r c ises.

W rap pin g I t U p 
T hese are them a jorpo ints Iwan t to ma keabo utact iv e recover y:

Youca nge tmor e out of yourpr ima ry  li fts i f  you d o lig ht,lo w- i nte nsity e x er c i sesfo roppo sin gmuscl e gr o ups  in bet ween sets .
Y ou c an  u se mobi lity exercise sin between  s ets  of Ol y m pic andpower lifts to help imp r ove you r f orm a nd r ange of m oti on.

Y ouc an doexerci ses f or  yo u r  neck a nd  co re  that impr o v e s treng th  and  stabil ity without adding toyour time inthe  gym . 
I f y o up lay  a spo r t , you can pract ice key mo ve m en ts – punch orki ck comb ination s, th r ows orswings –without c re atin g add itional fa tigue.
Athletesw ho ad d  d rills  th at cha ll eng e the ir qui c kne ss an d reac ti on tim e, es pe cially t oward the end of workou ts whe n fat igu e has set  in ,  ca n help th emse lves perfo rmbet ter o uts i de th e gy m .Ift he de cidi n g momento fyou r co ntest comes i n  th e fin alm inutes , th e athlete who per f orms best when  he' s tir edw illha ve the edge.
And  i f you're c om ing back fr om an in ju r y, yo u cancut yo ur reco v e ry time b y do ing  rehab ex erc is e s in be tw ee n  setswith  t he uni njured musc l e s.

Even with al l tho s e  appl i cat ionsfo r activ e  rec overy, I'm  really jus t scra tchi ng th e surfa ce . Youcan  w ork on any fitness o r ath letic q ua lity  du ring y ourd o wn ti me b et wee n sets of y ou r  p ri m ary  exe rcise s– ag 
 help_improve some_useful athletic quality, like_reaction time._One_of my_favorites_is the card_catch, which you_see in the video_to your right._I_learned it from Todd Durkin, and like to use it for AR toward the_end_of the_workout,_when_the athlete is tired.

For Injured_Lifters: Rehab Exercises

When I had_ACL reconstructive_surgery on my right knee a few months_back,_I was a_mess. I'd lost a significant amount of muscle in_my legs, especially the right one.

By_doing my rehab_exercises_as_AR three times a_week, I was able to double_the amount of time I devoted_to rebuilding my size, strength, and range_of motion – three sessions a_week with a physical therapist,_and three_workouts of my own. I_was back to_running and_coaching athletes through_complex speed and agility drills in_just seven weeks.

I_won't go into detail about what_I_did, since every_injury_is_different. I_just want to_stress_that low-intensity_rehab_exercises are perfect for active recovery,_since_they don't create any new fatigue in_the uninjured muscles you're_using_for your primary exercises.

Wrapping_It Up

These are the major_points I want to make about_active recovery:

You_can get_more out of your primary lifts if you do light, low-intensity_exercises for opposing muscle groups in_between sets.

You can use_mobility exercises_in_between sets of_Olympic_and power_lifts to help improve your form and_range of_motion.

You can do exercises for your_neck and core that_improve_strength and stability without adding to_your time in the gym.

If you_play a sport, you can_practice_key_movements – punch or kick_combinations, throws or swings – without_creating additional fatigue.

Athletes_who add drills that challenge their quickness_and_reaction time, especially toward the end_of_workouts when fatigue has set in,_can_help_themselves perform better outside the_gym. If the deciding moment of_your contest comes in the final minutes, the athlete_who performs best_when he's tired will have_the_edge.

And_if you're coming back from an injury, you can cut_your recovery_time by doing_rehab exercises in between sets with the uninjured muscles.

Even with_all those applications for active recovery, I'm_really just scratching the surface. You can work on any fitness_or athletic quality during your down time between_sets of your primary exercises – ag