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Tart cherry juice improves recovery ability after endurance or strength training workouts. Two studies published in 2010, one in the Scandinavian Journal of Medicine and Science in Sports and the other in Journal of the International Society of Sports Nutrition, tested the effects of drinking tart cherry juice after running. Researchers found that the juice decreased ratings of pain and biomarkers of local inflammation. What this suggests is that drinking tart cherry juice can aid in the recovery of muscle function and may improve subsequent performance. This evidence also can be applied to resistance training workouts because less inflammation and faster recovery of muscle function is critical to get the most out of your training. So if you’re carb tolerant, try some tart cherry juice in your post-workout shake.

 

In the power clean a common mistake is to either jump forward or jump too far back. Either problem usually can be corrected simply by adjusting the position of the foot in relation to the barbell. Start by standing so the bar is in line with (perpendicular to) the base of the big toe; this foot position is usually optimal for most lifters. As you perform the lift, if you are jumping forward, you are probably standing too close to the bar; if you are jumping back, you are probably standing too far away from the bar.