Show Notes
Outline
Part 1: Systems Being Impacted
Part 2: How to Monitor Recovery
Part 3: How to Improve Recovery
Part 1: Systems Being Impacted
• Metabolites: Metabolic Wastes Accumulated (Anaerobic Metabolism)
• Thermoregulation (#059 Heat & Cold): Limitations in Heating & Cooling
• State: (#008: Shift State) Sympathetic vs. Parasympathetic Tone
• Hydration: Electrolyte deficiencies, blood volume reduction
• Glycogen: Muscles & Brain run best on sugar
• Joint Inflammation & Irritation: Swelling & the immune response
• Muscle Damage: less contractile strength as damage increases
• Central Fatigue: Changes in neurotransmission affect mood, concentration, alertness, arousal, & motivation
Part 2: How to Monitor Recovery
Related: 030: Evaluating Readiness to Train
• Average training quality
• Average sleep quantity
• Overall fatigue level
• Nutrition quality
• Mechanical distress
• Overall stress levels
Part 3: How to Improve Recovery
Least Effective: Use of “feel good” modalities
(e.g. local ice, TENS unit, foam rolling, ibuprofen, etc.)
(1) Train Under Your MRV
• MRV = Max Recoverable Volume
(2) Sleep More & Sleep Better
• Quantity & Quality
(3) Eat Well
• Quantity & Quality
(4) Limit Stressors Outside of Training
• Clear endpoint to your training (cue parasympathetic nervous system)
• Supportive, healthy relationships (spouse, coach, etc.)
• Low occupational stress
(5) Train Submaximally
• Allows for accumulating more quality work
• recovery is often about simply choosing to limit how expensive you allow your training to be
(6) Limit Joint Abuse
• Move Well
• Limit high-eccentric loading, lots of bounding, etc.
(7) Move More
• Non-exercise activity
(8) Understand Your Why
• Increase your sustained motivation to work really hard in a singular discipline for a long term
Overall: Work Unblunt Your CNS
