𝘐 𝘸𝘢𝘴 𝘳𝘦𝘤𝘦𝘯𝘵𝘭𝘺 𝘢𝘴𝘬𝘦𝘥 𝘣𝘺 𝘢 𝘩𝘪𝘨𝘩 𝘴𝘤𝘩𝘰𝘰𝘭 𝘢𝘵𝘩𝘭𝘦𝘵𝘦 𝘪𝘧 𝘚𝘤𝘪𝘦𝘯𝘤𝘦 𝘖𝘷𝘦𝘳 𝘛𝘳𝘢𝘥𝘪𝘵𝘪𝘰𝘯 𝘰𝘧𝘧𝘦𝘳𝘴 𝘳𝘦𝘤𝘰𝘷𝘦𝘳𝘺:

𝙬𝙚 𝙖𝙗𝙨𝙤𝙡𝙪𝙩𝙚𝙡𝙮 𝙙𝙤

However, there has been a paradigm shift for many athletes as to what recovery entails. 𝘙𝘢𝘵𝘩𝘦𝘳 𝘵𝘩𝘢𝘯 𝘶𝘵𝘪𝘭𝘪𝘻𝘦 𝘵𝘩𝘪𝘴 𝘥𝘢𝘺 𝘵𝘰 𝘪𝘮𝘱𝘳𝘰𝘷𝘦 𝘱𝘩𝘺𝘴𝘪𝘤𝘢𝘭 𝘲𝘶𝘢𝘭𝘪𝘵𝘪𝘦𝘴, 𝘵𝘩𝘦𝘳𝘦 𝘩𝘢𝘴 𝘣𝘦𝘦𝘯 𝘢 𝘮𝘢𝘫𝘰𝘳 𝘧𝘰𝘤𝘶𝘴 𝘰𝘯 𝘧𝘪𝘯𝘥𝘪𝘯𝘨 𝘵𝘩𝘦 𝘭𝘢𝘵𝘦𝘴𝘵 𝘣𝘰𝘰𝘵𝘴, 𝘵𝘩𝘦𝘳𝘢𝘨𝘶𝘯𝘴, 𝘤𝘳𝘺𝘰𝘵𝘩𝘦𝘳𝘢𝘱𝘺, 𝘢𝘯𝘥 𝘰𝘵𝘩𝘦𝘳 𝘮𝘰𝘥𝘢𝘭𝘪𝘵𝘪𝘦𝘴 𝘸𝘩𝘪𝘤𝘩 𝘳𝘦𝘲𝘶𝘪𝘳𝘦 𝘻𝘦𝘳𝘰 𝘦𝘧𝘧𝘰𝘳𝘵. While I am a huge proponent of some of these modalities in the proper context, they will never take the place of programmed protocols which force specific adaptations in necessary tissues or energy systems.

Here are a few criteria which we use to program our recovery days for efficient and effective results:

𝙋𝙧𝙤𝙢𝙤𝙩𝙚 𝙖 𝙡𝙤𝙬 𝙘𝙚𝙣𝙩𝙧𝙖𝙡 𝙣𝙚𝙧𝙫𝙤𝙪𝙨 𝙨𝙮𝙨𝙩𝙚𝙢 𝙧𝙚𝙨𝙥𝙤𝙣𝙨𝙚

𝙄𝙣𝙘𝙧𝙚𝙖𝙨𝙚 𝙗𝙡𝙤𝙤𝙙 𝙛𝙡𝙤𝙬 𝙩𝙤 𝙢𝙪𝙨𝙘𝙡𝙚 𝙩𝙞𝙨𝙨𝙪𝙚 𝙩𝙝𝙧𝙤𝙪𝙜𝙝𝙤𝙪𝙩 𝙩𝙝𝙚 𝙚𝙣𝙩𝙞𝙧𝙚 𝙗𝙤𝙙𝙮.

𝙀𝙣𝙝𝙖𝙣𝙘𝙚 𝙖𝙚𝙧𝙤𝙗𝙞𝙘 𝙘𝙖𝙥𝙖𝙘𝙞𝙩𝙮 𝙬𝙝𝙞𝙡𝙚 𝙪𝙨𝙞𝙣𝙜 𝙛𝙖𝙩 𝙖𝙨 𝙤𝙪𝙧 𝙥𝙧𝙞𝙢𝙖𝙧𝙮 𝙛𝙪𝙚𝙡 𝙨𝙤𝙪𝙧𝙘𝙚.

𝙄𝙣𝙘𝙧𝙚𝙖𝙨𝙚𝙙 𝙪𝙩𝙞𝙡𝙞𝙯𝙖𝙩𝙞𝙤𝙣 𝙤𝙛 𝙡𝙖𝙩𝙚𝙧𝙖𝙡 𝙖𝙣𝙙 𝙢𝙪𝙡𝙩𝙞-𝙙𝙞𝙧𝙚𝙘𝙩𝙞𝙤𝙣𝙖𝙡 𝙢𝙤𝙫𝙚𝙢𝙚𝙣𝙩 𝙥𝙖𝙩𝙩𝙚𝙧𝙣𝙨.

Sample Program

CARs

* Total Body

CARs – Capsular

* Hip IR/ER (3x.30s)

* Shoulder ER/IR (3x.30s)

static stretch

* Quadriceps (1x120s)

IsoMP

* 90/90

* Squat

* Lateral Lunge

* (1x 5 min)

Torso

* Chop & Lift Mace (3x.30s)

* Weighted Abdominals (3x.30s)

* Weighted Overhead Carry – DB (3x.30s)

Aerobic Capacity

* Bike x10 calories

* Bear Crawl FWD/BACK

* Mace Hang Clean

* Eccentric Neural Grooving – Squat Pattern