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Optimizing Recovery For Faster Results

Mar 08, 2021

As high intensity training and the "more is better" culture sweeps over the fitness industry, we  seem to have lost interest in the topic of rest and recovery. In my career, I have seen more and more athletes and fitness consumers struggle with extremely poor levels of recovery, leaving them at risk for injury, and poor performance all together.

Simply put, systemic REST and RECOVERY is one of the key aspects of the positive adaptation process and reaching your physical performance goals.





Recovery begins the second you finish your training session! But remember recovery is hardly a passive process. Systemic rest and recovery revolves around lifestyle factors, and active modalities.


Lifestyle factors:

  • Sleep 
  • Hydration
  • Nutrition

Active Modalities

  • Self Myofascial Release
  • Dynamic stretching
  • Low intensity cardio 



When To Implement Recovery Techniques

Unlike resistance training, rest and recovery protocols can't be over trained. 

There are three main ways to effectively and efficiently add recovery techniques into your routine.

  1. Post-Workout
  2. Daily Recovery Sessions
  3. “Off Day” Active Recovery Sessions

After the last reps of your workout you can spend 10 minutes implementing some active recovery techniques to spark the recovery process.

The second way to use recovery techniques would be to implement daily recovery sessions that can be a separate from your training session all together.

Finally, whether the goal is fat-loss, hypertrophy, sports performance or general fitness, you need to be taking time on your off days to maximize rest and recovery! 


Make no mistake, achieving a strong, functional, pain free body is about intelligent training. You must take into consideration your: unique starting point, injury history, training experience, and goals.


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