28 February 2018


In order of importance

1. Keeping training volume within your own recoverable limits. Ideally, we want 3 hard days of high intensity work, and then 1 day off to reset your body back to homeostasis/baseline, or slightly fitter than that baseline. If you come to Class AND Open Gym AND go for a run in one day and find that the next day you can barely get out of bed, you've done too much and should back off the volume a little as you've exceeded your own limits from which you can fully recover from in a reasonable amount of time.

2. Passive Recovery- sleep, relaxation, and stress management are the most powerful methods of recovery after keeping volume relative to your capacity. 7-9 Hours of quality sleep are ideal for most adult recreational athletes. Relaxation in the form of long slow deep breaths, limited movement, and a near-sleep state is ideal. Typically things like a massage, a hot bath, or a Romwod are the best ways to clear your mind and actually RELAX. Stress management looks different for everyone, but in short, worry about only the things within your control, and let the rest go.

3. Nutrition- Consuming enough calories and the appropriate amounts of carbs, fats and proteins is crucial for effective recovery! Your body needs these to function, repair, build, grow, and flourish.

This is not an exhaustive list, but they are the most effective methods of recovery. So next time you're drawn to the latest and greatest supplement or fancy tool that the Sponsored Athletes are paid to promote for better recovery, get these 3 things in check FIRST before you go out to spend more of your dollars. 

**This information is taken from "Recovering from Training: How to Manage Fatigue to Maximize Performance" by RP Strength's PHD holding sport physiology consultants. If you want to read more details, go get the e-book on their website!

Workout of the Day

A. E2MOM- (6 sets)
Power Clean x2
*build as heavy as you're comfortable with today or stay light to focus on good form if something feels off.

10 Power Cleans (135/95)
20 Push Ups

Compare to 3/14/2017

6 comments (Add your own)

1. wrote:
Greetings! Very useful advice in this particular article!
It's the little changes that will make the
largest changes. Many thanks for sharing!

Sat, August 18, 2018 @ 11:04 PM

2. wrote:
I absolutely love your site.. Great colors & theme.
Did you create this site yourself? Please reply back as I?m wanting to
create my very own blog and would love to find out where you got this from or what the theme is named.


Sat, August 18, 2018 @ 11:10 PM

3. wrote:
great issues altogether, you just won a new reader. What may you recommend about
your publish that you made some days in the past? Any positive?

Fri, August 31, 2018 @ 2:26 PM

4. wrote:
Hi there, There's no doubt that your web site may be having internet browser compatibility problems.
Whenever I take a look at your site in Safari, it
looks fine however, when opening in IE, it has some overlapping
issues. I just wanted to provide you with a quick heads up!
Other than that, excellent site!

Fri, August 31, 2018 @ 4:21 PM

5. wrote:
Hello mates, how is the whole thing, and what you would like to say on the topic of this article,
in my view its in fact remarkable for me.

Sat, September 1, 2018 @ 6:28 AM

6. wrote:
I like the valuable information you provide for your articles.
I will bookmark your weblog and take a look at again here frequently.

I am slightly sure I will be told lots of new stuff right here!
Good luck for the following!

Thu, September 20, 2018 @ 8:49 PM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am

Map - Location

Contact Us

Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am