28 February 2018
THE MOST OPTIMAL FORMS OF RECOVERY
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.
B. AMRAP 7
10 Power Cleans (135/95)
20 Push Ups
Compare to 3/14/2017
Posted on Tue, February 27, 2018
by Dana Soprano