#019: A Training Model for Recovery Sessions

Show Notes

What are Symptoms of Overtraining?

• Lethargy & Chronic Fatigue
• Increased Inflammation & Joint Pain
• Weakened Immune System
• Depressed Mood & Increased Irritability
• Feeling “Foggy” throughout the day
• Decreased Performance

3 Fundamental Questions (about recovery sessions)

1. Why recovery sessions?
2. How often should you do them?
3. What should they consist of?

Why Recovery Sessions?

“How do recovery sessions improve performance?”

• Accelerating Recovery
• Generates Parasympathetic Tone
• Improves Movement Quality
• Allows for Skill Practice
• Reduces inflammation
• Blood Flow + Lymph Flow
• Increased Circulation
• Anabolic = protein synthesis, tissue repair and growing muscle mass
• Increased immune function
• Improves longevity in Sport & Life

How often should you do recovery sessions?

It’s going to depend on 4 Factors.

1. Biological Age & Training Age
2. Lifestyle Factors: Sleep, Nutrition, Hydration, Stress
3. Type of Training & the Duration of Sessions
4. Athlete Goals (and when they want to peak their fitness)

4 Avatars: Novice Trainee to Elite Athlete

Novice Trainee:
• 3 sessions or less per week.
• No in-gym recovery sessions.
• Increase lifestyle activity (organic movement outside of gym).

Fitness Enthusiast:
• 5-6 sessions per week.
• CrossFit classes (or) Blog-style workout plan
• 1-2 recovery sessions + 1 day moving easy outside of the gym.

High Level Hobbyist:
• 7-8 Sessions per week.
• 2 in-gym recovery sessions + 1 day moving easy outside of the gym.

Elite Athlete:
• 12-18 Sessions per week.
• 5+ recovery sessions + 1 day moving easy outside of the gym.

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As a Rule of Thumb…
take a recovery, lower-stress session for every 1 or 2 hard sessions

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What should a recovery session consist of?

5 Elements that it could include…

1. Skill Practice
2. Aerobic Work
3. Movement Training
4. Body Maintenance
5. Mobility Work

Related Article: Neglected Areas in CrossFit Training: Muscle Groups, Movements and Energy Systems

#1 Skill Work: unfatigued, high intention, low intensity, low mechanical and metabolic demands

#2 Aerobic Work: very easy, <60% Max Heart Rate, low-eccentric modalities

Aerobic Accessory (Basic Aerobic Function – Zone 0)
30:00 @Z0 HR (95-114 BPM)
-250m Row before each element [Nasal, 1:1, 24-28 SPM]
-12 Palov Press per side
-0:30 Goblet Squat Hold 35lbs
-0:30 FLR Hold on the Low Rings
-0:30 Dead Hang from Pull-Up Bar

• Based on 2-4 Hour Time Trial pace (1)
• 50-60% Max Heart Rate (2)
• Rebound (Blood / Lymph Flow, PNS Tone) (3)
• Oxygenating (O2 Reload) (4)
• Low-Eccentric Modalities (5)

#3 Movement Training: promote longevity, varying patterns, avoiding overuse

Related Read: PAILS & RAILS for CrossFit® [Improve Strength & Mobility]

#4 Body Maintenance: Keeping yourself healthy and “ready to go”
-Massage, Foam Roll, Floating, Cupping, Cryotherapy, Acupuncture, etc.
-Shoulder Health Routines, Core Accessory Work, etc.

#5 Mobility Work: Static Stretching (in this context)

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Sample Session

AM
5:00 – Easy Assault Bike @Zone 0 HR (<60%)
+
A. 90-90 Hip Rotations (3 x 10 / side) Rest 20s b/w sets
B. Tabletop Glute Bridge (3 x 20s) Rest 20s b/w sets
C1. Alternating Scorpions (3 x 4 / side) Rest 10s b/w sets
C2. Seal Push-Ups (3 x 8) Rest 10s b/w sets
D. Bird Dog (3 x 3 / side) Rest as Needed, maintain a brace during this
F. Squatting Victory (3 x 12) Rest as Needed, use banded crossover
+
EMOM 5: 4 Slow Motion Snatch Pulls
*reinforcing positions, bar path, double knee bend
+
3 Rounds, maintain nasal breathing
-1:00 Walk on Air Runner
-1:00 SkiErg @10k TT Pace, 1:1 Breath-to-Stroke Ratio
-1:00 AirBike @50% of 10:00 Test Avg Wattage
+
Frog Stretch – 3:00
Couch Stretch – 2:00 / side

Whole session was 30-40 minutes at a relaxed pace

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