The First Feature is with Brian Grasso CEO of the IYCA you can CLICK HERE to read that feature. In this feature my buddy and fellow iron lover Joe Hashey talks Recovery and Restoration.

Self-Myofascial Release and Active Release Techniques (ART)
Joe Hashey, CSCS – Synergy Athletics

Self-myofascial and active release techniques help your body get ready for its next killer training session. These topics include foam rolling which I have posted about extensively at Synergy Athletics, using a lax ball, Theracane, The Stick, or any other massage tool. When a muscle stretches, near the point of injury, the Golgi tendon organ (GTO) tells the muscle spindles to relax. This helps prevent injuries from occurring.

Foam rolling stimulates both the muscle and activates the GTO so the athlete can work in a more complete range of motion without the muscles shutting down. Also, ART techniques have are helpful in fixing soft tissue adhesion and dissipate scar tissue buildup.

Foam rollers cost around $10-20 and a lax ball is around $1. I have my athletes perform foam rolling during the warm-up and occasionally, post workout. Also, on rest days, increase your core temperature then foam roll. This will help you feel better to train the next day.

The knock on many training programs is that they don’t train hard enough AND they don’t rest “hard enough.” Recovery and restoration is an essential part of every training program. Check out my full list at – “The Top 5 Recovery and Restoration Methods.”

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Joe Hashey is a Certified Strength and Conditioning Specialist through the NSCA. He is a former D1AA college football player, and owner of Synergy Athletics in Endicott, New York. Joe can be reached through www.Synergy-Athletics.com and is the author of the Bull Strength Training Manual, found at www.BullStrength.com. Take advantage of the Synergy Athletics Free Newsletter by signing up at the website. All subscribers get instructions on how make a 3 inch independently revolving thick bar, a free athlete training report, and an insight into Bull Strength!

Dedicated to your success,
Matty Holmes
Body Synergy
“Work hard, Play hard,
TRAIN HARDER!!”