Recovery: Training Systems, Periodization, Rest, De-Stress, Mobility, Nutrition, and Sleep
Recovery: There is more to being well-rested and ready to go than a good night's sleep. That is a big part of recovery for sure, but when you are training hard, you also have to train smart, add rest / easy days, eat well, and relax. In my opinion, recovery is represented well in the unscientific chart below:
Sleep, Rest, Relax 50%
Ice, Heat, Stretching, Mobility 5%
Gear, Massage, other Services 5%
Once You Realize That IT IS ALL ABOUT RECOVERY - You Got It...
Optimal Performance is the Mastery of Recovery
BUT so is...
Longeivty is the Mastery of Recovery
You Have To Master All of the Elements of Recovery
With sleep and nutrition alone, our body is capable of recovering from physical stress to near perfect in a relatively short period of time. Adding in some of the missing 10% options may have some positive effects on recovery and aiding in speed of recovery. BUT the absence or neglect of ANY of these recovery methods and your ability to recover is stunted to a point where the physical stress becomes chronic.
The goal of adding stress to your life is to build a body and mind to bend but not break (aka resilience). To do this is a delicate balance of many elements.
When training hard for an advanced level of fitness or athletics, the risk of over-training is real, but may not come from actually training. Over-training symptoms can occur with a perfect balanced training program, but several days / nights of poor sleep and nutrition can cause many of the symptoms of over-training. Some of the symptoms we are trying to avoid when we actively pursue recovery are listed in the chart below:
Over the years, I have written and made podcasts on the many ways to actively pursue recovery. Besides good food and sleep, the creation of the mobility day has been life changing not only in myself and older athletes like myself, but the younger spec ops candidates as well. See below for a complete list of recovery content that further explains better nutrition, hydration, sleep protocols, training, mobility, de-stressing, and more of the tools and recovery services available to consider:
The Balance of Life, Work, Stress, and Training
Plateaus, Slumps, Dealing with Stress and Anxiety
Change Your Life with This ONE Mobility Workout Per Week
Stress Mitigation Recovery Methods (article / video)
Recovery and Building Back a Fitness Program
A Smart Way to Train - But Not the ONLY Way to Train Either
Consider These FOUR Types of Recovery Days (Great Options)
Recovery Week Before You Take the PST
Nutrition - Eat, Sleep, Recover
Beginner Fitness - Don't Overdo It at First - Treat Yourself Like a Beginner
Stressful Week Training Options
Try a System's Check Workout When You Are Not 100%
Fitness in Your 40- and 50s - It Can Get Better But There Are NEW RULES
Adding Mobility to Your Training Week
Importance of Planning Nutrition Week
Recovery from Intensive Training
Hydrating for Life and Performance
How to Combat Stress with Fitness
The Importance of Sleep to Stress Recovery
Working Out Fatigued or Taking a Recovery Day?
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.
Tactical Fitness Report 183 - Exercise & Stress Recovery for LEO, Medical Pros, First Responders, etc
Tactical Fitness Report 182 - Periodization & Nutrition Discussion with Nick Shaw of RPStrength.com.
Tactical Fitness Report 177 - Common Injuries / Injury Prevention with Dr. Kyle Krupa DPT of AthletixRehab.com
Tactical Fitness Report 174 - Mind Body Connection with BrainSavvy.com
Tactical Fitness Report 168 - Stress Mitigation with BASE-R ® Method
Tactical Fitness Report 164 - Deload Phase
Tactical Fitness Report 136 - What Happens During Recovery with Jeff Nichols
Tactical Fitness Report 135 - Recovery from Challenging Long Ops - Fire Service
Tactical Fitness Report 122 - Recovery Products - Compression Gear
Tactical Fitness Report 121 - Injury Prevention #4 - Post Workout Recovery
Tactical Fitness Report 120 - Injury Prevention #3 - During Workout Phase
Tactical Fitness Report 119 - Injury Prevention #2 - Pre-workout Phase
Tactical Fitness Report 118 - Injury Prevention (Footwear) - How do you prevent injuries? Can you even prove it when you do? Are you just lucky? Jeff Nichols and Stew Smith discuss many ways to avoid and prevent injuries through quality gear, smart training, and knowing your body.
Tactical Fitness Report 117 - Stew Smith and Jeff Nichols discuss preparing for Sleep Deprivation of special ops selection programs. Can you prepare for not sleeping long periods of time? Should you?
Tactical Fitness Report 111 - Stew Smith and Jeff Nichols discuss nutrition and food that fuels for tough workouts, special ops prep, and days in selection.
Tactical Fitness Report 106 - New Rules for Tactical Fitness Over 40! Know these important rules that will help you into the next decade if in the zone!
Tactical Fitness Report 102 - Working the Night Shift - How to maneuver though long days and nights, missed sleep, stress, food intake?
Tactical Fitness Report 79 - Sleep at BUD/S or Selection Programs
Tactical Fitness Report 45 - Tactical Periodization Training - 52 Week Cycles
Tactical Fitness Report 44 - Food - Performance Recommendations With Jeff and Stew
Tactical Fitness Report 37 - Recovery from Injury and Illness
Tactical Fitness Report 35 - Avoid Stress and Over Training with Jeff and Stew
Tactical Fitness Report 34 - OverTraining - Under Recovery. Chronic Levels with Jeff and Stew
Tactical Fitness Report 31 - Recovery at BUD/S - Jeff Nichols and Stew Smith discuss all the details and ways to help you take care of yourself in challenging / stressful selection programs:
Programming That Promotes Active Recovery Days
Tactical Mobility – A Book from Stew Smith, Gwen Lawrence, and Nick Benas. Together, we created the third book in the Tactical Fitness Series.
In case you don't know, Tactical Mobility makes it easy to maximize your results in the most effective, efficient way possible. Tactical Mobility shows you how to break through personal barriers and reach your absolute physical peak!
Tactical Mobility was created by Stew Smith, Gwen Lawrence, and Nick Benas and is available at StewSmithFitness.com. Navy SEAL Veteran Stew Smith, CSCS, helps struggling Military, Special Ops, Law Enforcement, and Firefighter candidates get TO and THROUGH intense tactical assessment and selection programs. Using specific training books, ebooks and online coaching, you will qualify for service and crush fitness tests and selection in the tactical professions.
Where to Find More Home Gym Workouts?
This is just a few of the many benefits people without gym access gain when it comes to using calisthenics and seeing performance improvements. Why risk stop training because you don’t have a gym when you can avoid wasted effort and money? Take the time to educate yourself on the proper methods to adding calisthenics into your training program. In the future, when you start lifting again, you can always add it to your training again whenever you feel like you need a cycle of lighter weights and more cardio. We do this every Spring / Summer using my Seasonal Tactical Fitness Periodization System.
Check out the Stew Smith Fitness Store for more information on what we have available.
Tactical Fitness Series - Tactical Fitness, Tactical Strength, and Tactical Mobility is an ALL encompassing program that focuses on lifting, calisthenics, run, ruck, swim, speed, agility, and flexibility / mobility. Many people with manual labor jobs as well as those focusing on USMC (OCS, RECON, MarSOC) Army Ranger / SF, Air Force Special Warfare, SWAT / Federal Law Enforcement, and Navy Special Warfare have done very well focusing on the Tactical Fitness Series and developing themselves into an all-round Tactical Athlete.
General Fitness Programming
and many more...
More for the Athlete Over 40 (or not)
Part 1 - Foundation Building (12 weeks) (book / ebook)
Part 2 - Taking it to the Next Level (12 weeks) (book / ebook)
Part 3 - Ready to Compete (12 weeks) (book / ebook)
Part 4 – Tactical Fitness For the Athlete Over 40 (16 weeks) (book / ebook)
Personalized Training Programs
There are many more options as well as personalized training programs member's only program and the new :
Try Our Stew Smith Fitness Members Only Club - #1 Best Selling Tactical Fitness Programs
Questions? Just email me at Stew@StewSmith.com
At StewSmith.com - List of Products and Services
- FREE Articles
- Podcasts and Swimming Videos at Youtube.com page
- Books and eBooks in PRINT
- Stew Smith Fitness Club membership site
- Online Coaching