Training

Maximizing Recovery After a Meet


Written by

By Brandon Lilly

Number one, I don’t recommend competing on back to back weekends, but I had a great opportunity so I took it. Basically I am writing this to help you avoid the “post meet soreness” and help you get back to training at a high level immediately.

Check Out Brandon’s Training Log

I competed at the XPC Semi-Finals on Saturday, Oct. 27. I lifted raw more out of necessity, than choice. I will be competing at the SPF SuperTraining Backyard Meet of The Century as a raw lifter, and I guess in my quest for raw strength I gained a fair amount of new muscle, leaving my gear basically impossible to wear, or use effectively… So back to back raw meets it will be. I squatted 804.5, benched 562, and pulled 771.6 and believe me by the end of the meet I was feeling like I had been through the ringer.

Knowing that in many ways every hour of every day could make a difference in my performance this upcoming weekend, I watched my buddy Chris Della Fave pull his final deadlift, and I was out the door. I didn’t wait around for trophies or anything, I said goodbye to a few friends on my way, but I left in quick order. Having made plans for dinner at 8:30, I had roughly 3 hours to maximize. So, when I got back to the hotel I immediately fought the urge to collapse on the bed because I knew sleep would leave me stiff, and tired. I got a bucket of ice and ran a bathtub full of cold water.

This was my regimen from 6pm-7:50pm

  • 6-6:15- Ice Bath
  • 6:15-7:15- Hot Bath (Drained and refilled hot water 3 times. I wanted the water uncomfortably hot at first)
  • 7:15-7:30- Cold Bath (Coming off the hot water, I didn’t use anymore ice, but the water felt frigid)
  • 7:30-7:50- Contrast Shower (30 seconds freezing water, 1 minute and 30 seconds hottest water I can stand. Repeated 10 times over)
    • At this point I was feeling really good, but to be ahead of the curve I took 3 Ibuprofen, and it was off to dinner.

When I got to dinner I was given one glass of water, and while this sounds ok, I asked for two more. I kept three glasses in front of me at all times, and made sure that at all times at least two were empty, and by my best count I had 11 glasses with dinner. I also knew we were going to celebrate (as all powerlifters should do after a meet, Ive never had a bad time sharing stories and drinks with other lifters). We went to one of my favorite bars called Adobe Gila’s, the drinks were a plenty, but I also kept in mind the bigger goal of next weekend. I had a few beers, and a few shots, and about 2/3 of a frozen margarita fish bowl, but I was also drinking water the entire time.

Everyday since the meet I have dedicated to eating 4 whole meals, and one shake per day. I have taken Ibuprofen at any sign of soreness, and I have stretched, and rolled whenever I felt like tightness was coming on. It is now Tuesday, and I am itching to lift heavy. Today I will be going in to the gym to do a full body circuit to flush the blood around, and to see if  I feel as good as I think I do. Regardless, I am proof that with a plan before the meet, and a plan after the meet that you don’t have to go through the post meet hangover, and can actually be ready to train lightly by Monday after a meet. It’s all about going the extra step to realize your goals.

Don’t miss out

Sign up today and receive our YouTube 250k eBook for free! Plus get all the latest and greatest Powerlifting, Weightlifting and Strength Training content, straight to your inbox.

You may also like

Cube Kingpin: How Can It Work For You
Powerlifting

Cube Kingpin: How Can It Work For You

To start off this article I guess I should start with a “Thank You”. Thank you to the people who took a chance, and ventured …

A New Approach to Paused Benching
Powerlifting

A New Approach to Paused Benching

I wrote in my last article about overhead presses being a huge part of my bench press success, the other key has been a commitment …

8 Weeks to Massive Legs
Powerlifting

8 Weeks to Massive Legs

If you have read, listened to, or watched anything I have said in the past you will know that I hate the definitions we give …

THE CUBE METHOD
Powerlifting

THE CUBE METHOD

LEARN HOW TO BECOME THE STRONGEST, MOST POWERFUL YOU HAVE EVER BEEN, AND PUT YOUR RESULTS ON THE PLATFORM! Are you ready for the next level …

The Cube Method for Strongman
Training

The Cube Method for Strongman

LEARN HOW TO BECOME THE STRONGEST, FASTEST, MOST PREPARED AND EXPLOSIVE STRENGTH ATHLETE YOU CAN POSSIBLY BE!   Are you ready for the next level in strongman …

Brandon Lilly’s Cube Method
Training

Brandon Lilly’s Cube Method

Welcome to My Training... The Cube Method A Quick Intro to the Cube For those of you that don't know how I model my training, this is …

365STRONG: Own the Day
Training

365STRONG: Own the Day

365STRONG is about more than training, it is about taking control of your life and becoming what you truly want to become.   Are you ready to …

Scientific Principles of Strength Training
Powerbuilding

Scientific Principles of Strength Training

Understanding the principles upon which effective Powerlifting Programming is built is critical to being able to create effective strategies to help athletes improve their strength.

Shopping Cart
There are no products in the cart!
Subtotal
$0.00
Total
$0.00
Continue Shopping