Finding your perfect recovery training plan

5/4/2018

Do you ever wish you had more energy to train?

Learning how to balance training with rest will not only boost your energy but improve your performance.

We grow at rest NOT by pushing harder. This includes growth in the areas of your strength, healing and energy both mentally and physically.

There are 3 easy steps to follow to make your own Recovery Training Plan that will increase your strength and energy while decreasing your overall stress level and your risk for injury.

If you missed our previous blog that shared the benefits of recovery plan, which types of recovery are best to improve performance, and how important it is to plan your training around a recovery day each week, you can find it here.

Which recovery techniques work best to help you recover faster from training? It depends!

You have to know your body, your sport, your work load, and emotional stress level to decide what’s most beneficial for you.

PRO TIP: The challenge is to feel good while getting stronger and more flexible!

Although there are a variety of tests used in research and some training facilities (i.e. jump test, blood tests- high levels of muscle enzyme creatinine kinase- delayed onset muscle soreness, questionnaires) to monitor recovery and post exercise fatigue, you don't need fancy tests or equipment to figure out what your body needs.

You just need to listen to your secret weapon- your body's signals- to help guide you.

We've created a Spring Training Recovery Guide (free download) to help walk you through a 3 step process to learn how to tune into the signals your body gives you each day to make your own recovery plan.

Take the pressure off of yourself and think of this as: a journey and an experiment. Fitness is about progress not perfection.

3 STEPS TO SET UP YOUR PERSONALIZED RECOVERY PLAN

1. TEST:

Pick one recovery technique at a time to test either throughout the day, post workout, or on a day off from your typical training day (i.e. active recovery day).
Just 10-15 minutes may be all you need to fully recover from training activities.
You can choose a recovery activity based on symptoms* you have (i.e. poor sleep, muscle soreness, brain fog or mental fatigue, physical fatigue etc.).

*Get recommendations for managing symptoms in the free Recovery Guide and Planner.

2. TRAIN:

Do your workout or train for sport as planned but ideally at your peak time. Are you a Lark or Night Owl? Find out in the Recovery Guide.
Do your recovery technique post workout or on your day off as planned.

3. TUNE IN:

Use our Recovery Tracker Checklist to check in daily with how your body is responding to the recovery techniques you are testing (download below).
The Recovery Tracker walks you through 10 simple questions each morning to figure out what your body is saying it needs in the areas of sleep, hydration, nutrition, energy, mood, and pain.
Based on your body's signals, you'll make a plan for training and recovery each day.

BEFORE YOU BEGIN TESTING: GET TO KNOW YOUR BODY FIRST!

We recommend a Pre-Test to find your baselines for your resting heart rate, sleep, hydration, nutrition, fatigue and pain. This will give you something to compare to each day.

The Recovery Guide with Planner will walk you through getting your baselines. Once you’ve got your baselines, you can start testing recovery techniques.

WHERE SHOULD YOU START TESTING?

Sleep is #1 place for everyone to start no matter what sport, type of exercise you do, your age, or gender.

Sleep is when we produce the most growth hormone and when new information we’ve learned and memories are saved. It’s when we filter out the garbage as well.

Are you getting 7-9 hours of sleep consistently? If so, is it quality sleep? Do you feel rested when you wake up?

If not, this is where you should focus your energy initially.

PRO TIP: If you are experiencing frequent injuries or not making progress despite your best efforts, you may want to have your physician check your thyroid function. Also consider decreasing inflammation using recovery tools and diet modifications, increasing rest, and/or consulting with someone on your rehab/medical team.

OVER TO YOU:

Ready to get started? Download the Spring Training Recovery Guide with Planner and Daily Tracker to help you get stronger & have more energy without injury and overwhelm – it’s FREE!

Go Test, Train & Tune In!
Team Core Power

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