Consider These Four Types of Recovery Days

In the world of physical and athletic training, SLEEP, EAT, and RECOVERY are the big three elements to successful preparation for competition events, performance tests, and spec ops selections.  Not only do you need to get it right on your journey into these events (when you can control the stimulus / recovery), but you also have to get the recovery right in order to endure and be ready for the next day of training. 

It is no secret that a majority of your recovery depends solely on what you eat / drink and how you sleep.  See recovery article / podcasts related to the importance of this big two components of recovery. 

Ranking the Types of Recovery Days #1

1) - The Classic Day Off -  This means no running, lifting, calisthenics, or other higher intensity activity. Relax, unwind, maybe go for a walk, focus on your breathing (deep / controlled), eat / drink well, and stretch.  Basically, it means do very little compared to your normal work day - maybe yard work at the most.  The one thing you do want to avoid is ruining a recovery day by excess drinking of alcohol as it ruins the upcoming sleep process that you will need for recovery from previous harder workout days. I typically will only take 1 of these a week,but some weeks during high volume cycles, I will add a 2nd day off along with the following recovery day options below:  50-50 Recovery Day, Mobility Day, Cardio Day, or Yoga Day. 

Consider this Tactical Fitness Report podcast on the topic of ruining recovery days:  

#2

2) 50-50 Recovery Day - I have been experimenting with this over the past year or so and they are impromptu recovery days done when my body is talking to me (not my head).  There is a difference between your head being lazy and your body having under-recovered aches / pains in joints and lower back or general energy levels are low even after eating something. Try this:

Do 5 minutes of your normal workout routine - but then take a 5 minute break by doing some easy cardio or stretching, before you continue with the workout. For instance, this was a Wednesday workout after hitting some high miles and reps on Monday and Tuesday the days before: 

#3

3) Mobility Day - Once again, if you have never listened to anything I have written or said, add this to your life ONCE a week. It is life-changing.  This is similar to the 50-50 recovery day, but you only do an easy cardio option for 5 minutes followed by 5 min of stretching, foam rolling, or massage tools. 

Thursday is Mobility Day and a life-changing workout.  If you have not tried it yet, you should, especially if you get after it several times a week. It does help with being fully recovered and ready for the following Friday and weekend workouts. Easy Day done as written below:

3a) Water Recovery - Mobility Day - If you have a pool, add this to the mobility day or after any workout for 10-15 minutes even: 

3b)  Yoga Day 

There is nothing wrong with taking a yoga day.  Whether that is a class with a teacher or watching a yoga class on YouTube, try it someday, and you will realize just how not flexible you are.  Give it a shot in place of a hard workout day when you are just not feeling it or in place of a day off.  

 #4

Easy Cardio Only Days - After a challenging few days, especially if high intensity, speed / power, or heavy lifts, an easy cardio day is helpful with engaging the parasympathetic nervous system (rest - digest / slow down side of the central nervous system).  This can be non-impact cardio for 20-30 minutes, and easy jog or walk for the same time, but all should be focusing on your breathing. Big inhales/exhales with a recommended pace so you can do the entire event with controlled deep breathing.  It is an easy day.  I often place these as a day 3 in between a tough and heavy upper body and lower body day combo for Day 1 and Day 2.  Then on Day 4 do another upperbody lift, and Day 5 is a lower body day. You can continue the 2 on / 1 off by replacing the off with any one of the above RECOVERY days above. 

Sometimes less is more, so get your recovery days in each week depending on how you feel.  If you are seeing negative gains or stagnant growth, consider adding one of these options into your training week for a few weeks and see what happens.  The elements of recovery that will make the most difference in your training routine and performance in the end will come down to your nutrition, hydration, and your sleep. But these perfectly timed recovery day options can add to your recovery when needed. 

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