When strategic and calculated, a recovery day can provide a host of benefits.
Benefits of Recovery Days
(1) Improved Circulation, Mood & Alertness
(2) Reduced Inflammation & Joint Irritation
(3) Accelerated Recovery (Increased Parasympathetic Tone)
(4) Improved Range of Motion & Movement Quality
(5) Improved Aerobic Function & Muscular Endurance
The goal of a recovery day should be to take advantage of as many of these aspects as possible.
We’ve done this a number of ways in the past, but our classes this training cycle have used what I call Aerobic Accessory.
Aerobic Accessory is a great tool because it can improve an athlete’s aerobic function, muscular endurance, and core strength while producing minimal fatigue for future training sessions.
Sample Recovery Day
(1.18.24)
Aerobic Accessory
[45:00 Clock]
-10 Pallof Press / way
-30-45s Sorenson Hold
-6-9 DB Bent Over Row / arm
-4 KB Farmer’s Carry (50ft) 70/53’s
-1 Turkish Get Up / arm 53/35lb
-8 Bottom Half Burpee
-8 V-Ups
-8 Plate Pullover 15/10lb
-1:00 AirBike; cruise pace
then…