40 Tips for Recovery
With so much information out there about training, you would think there would be just as much, if not more, on recovery. Unfortunately, when it comes to training, the topic of recovery is not talked about often. I would argue proper recovery is more important than the type of training we perform because if we are not recovering from that training, it does not matter how groundbreaking it is. You will not make progress.
The training process is a cycle of breaking down and then recovering in order to build back up better, faster, and stronger over time. It's during this recovery period that we actually get better. We adapt our performance systems, we heal, we recharge for our next session, and we transfer the new movements we learned into long-term memory.
Have you been crushing training lately, but still are not making the progress you want? Perhaps your continually feeling tired and run down beat up even. Or maybe you have some aches and pains that will not seem to go away or just travel from body part to body part. It could be that your recovery is lacking!
Below we will look at 40 quick tips that you can implement right away to help supercharge your recovery.
1. No amount of recovery tactics can outdo lousy programming
2. Make sure to take at least one day per week completely off from training
3. Make use of pivot weeks every 3-6 weeks. Pivot weeks drop the training load to reduce fatigue while maintaining strength.
4. If a training session is feeling horrible make sure you stick to your RPEs. Don’t try to push past your prescribed RPEs just so you can hit the weight that you used the week prior for the same reps and RPE or just to hit a goal number that you had in your head.
5. Don't be afraid to take 1-3 weeks completely off any scheduled training each year. Enjoy that vacation, and don't worry about having to find a gym. Instead of trying to get to the gym, find other ways to keep moving such as walking or trying a new activity.
6. Getting enough quality sleep is the most important thing you can do for recovery.
7. Creating a consistent sleep schedule is the most important thing you can do to improve the quality and quantity of your sleep. Set a light-off time, a bedtime, and a wake-up time that is the same every single day. Try to perform the same activity the hour before bed (an activity that promotes relaxation!)
8. Try using naps to get in extra sleep. Instead of sleeping in, try waking up at the same time (to keep your consistent sleep schedule) and then use naps later in the day to get extra sleep.
9. No snoozing. Set your alarm for the last possible minute to make sure you get the most sleep possible. Try placing your alarm clock on the other side of the room, so you physically have to get out of bed to turn it off.
10. Light before bed can disturb melatonin production. Try to turn off all lights one hour before bed.
11. Consider purchasing an analog alarm clock that does not give off any light.
12. Blue light from electronics and artificial light seems to disrupt melatonin production. Use the blue light filter on your phone
13. Download the program f.lux for your computer to adjust the brightness and color of your computer as bedtime approaches.
14. Turn off all electronics 1-2 hours before bed. Consider moving the TV out of your bedroom (and all other electronics). Consider making your bedroom an electronics-free zone.
15. Try switching out the lightbulbs in your bedroom with amber colored light bulbs. Amber-colored bulbs do not give off as much blue light
16. Purchase blue blocking sunglasses and wear them two hours before bed
17. Our body has limited energy to keep us alive, deal with stress, and to recover/drive adaptation. Try to minimize all non-training related stress to leave the most possible energy left over to recover and push positive adaptation
18. We cannot control our feelings, but we can control our reactions to those feelings. We may not be able to stop something from causing us stress, but we can control how long and to what extent we let that stress get to you. When you get cut off in traffic, your initial reaction might be to get angry, here is where we can show control. We can either acknowledge the other driver was wrong in cutting us off, but also recognize there is nothing we can do about it and move on. On the other hand, we could get angry, tailgate the other driver, get pulled over, get a ticket, and be stressed out the rest of the day/week.
19. Practice gratefulness. Start each morning listing everything you are grateful for. When you find yourself getting stressed, angry, or impatient, go back to this list and think of all the things you have are thankful for. With our driving example from above, maybe after getting cut off, we acknowledge our anger, but also admit how grateful you are that you have a car to drive in, clothes on your body, and a belly full of food.
20. In an ideal world, we would spend every non-training moment relaxing. Since that is not possible, prioritize relaxation the one hour after training and the one hour before bed.
21. Avoid all stressful activities for one hour before bed.
22. Turn off social media one hour before bed. Social media is often the source of unneeded stress!
23. Turn off your phone one hour before bed. Although those notifications may be satisfying, they do not promote relaxation. Place your phone in another room when you are sleeping.
24. Avoid all work one hour before bed. Even if you do not find your work stressful, it can still be too stimulating to do before bed.
25. Keep all work and work-related paraphernalia out of your bedroom. Your bedroom should promote relaxation, never bring work into your room. Eliminate all work-related material as well; just the sight of something that reminds you of work can develop a stress response.
26. Only use your bedroom for sleep and sex.
27. Creating an ideal sleep environment can help promote relaxation and falling to sleep faster. Your bedroom is your sanctuary!
28. Create a cool environment. Keeping the temperature around 60-67 degrees Fahrenheit
29. Create a clean and clutter-free environment. Keep your bedding fresh and clean. Try to minimize the amount of stuff you have in your room. Everything should have a purpose.
30. Create a dark environment. Consider purchasing blackout shades to block outside light. Try to eliminate any electronics that give off light. Consider buying a sleep mask to block unwanted light.
31. If you have pets that sleep with you, consider training them to sleep elsewhere. Not only will you get a better night's sleep, so will your pet!
32. Try to keep your bedroom as quiet as possible. Consider using white noise to block out any unwanted noise that may occur during the night.
33. Prioritize relaxation one hour after training. Use this time to get a big meal and unwind after your tough training session.
34. Schedule activities into your routine that promote relaxation. Massages, deprivation tank, bubbles bath, Netflix and chill, reading, and meditation are all great examples of activities that promote relaxation.
35. Buy an alarm clock that uses light to wake you up instead of an alarm. By having light gradually wake you up in the morning instead of a loud alarm, you can avoid starting your day off with a stress response
36. Nutrition-wise eating enough calories is the most important thing you can do for recovery.
37. Don't cut calories on off days during intense training phases. If recovery is the priority, then get those calories! This means meet prep might not be the best time to cut weight.
38. Use carbohydrates to get through longer workouts (over 90 minutes). Try to choose simple carbs with little to no fat. During your workout is an excellent opportunity to eat that candy you have been craving!
39. Have a good aerobic base. Building a strong aerobic base allows you to handle more volume and helps to aid in recovery from session to session.
40. Get your blood work done and checked by a reputable doctor. Just because your levels are "healthy" does not mean they are optimal.
Now you are ready to train hard and recover harder!!