Some of yall have emailed me saying the new cycle (especially in the competition arena) is taking a toll on your body and mind. That makes sense especially considering the different stimulus we are creating and the loading changes. However, here are three quick weekly recovery practices that may help your body and psyche.
1- Ice Bath. I know it’s redundant, debated, and terrible to actually complete. Do it. Unless you have access to a Cryo-chamber it is the next best thing. Athletes have been using cold therapy for hundreds of years. You should too. Here’s the thing, it takes consistency and regularity for it to really have an impact. Pick a day EVERY week, grab 40lbs of ice and hang out in your tub for 10-12 minutes. Do this week in and week out. It’s proven.
2- Take a real rest day. Don’t go near the gym. Sleep in. Don’t be active. Don’t be competitive. Read a book. Relax. Whatever it is, allow your mind and adrenals a day rest from competition and activity. Allow your body to rest. Make a practice of it. Again, regularity and consistency are important here. Pick the same day every week to make this happen and stick to it.
3- On active recovery days (my Thursdays) spend more time mobilizing and stretching than anything else. On active recovery days I try to do something light and fast to break a sweat and warm up. On those days I always spend more time stretching and hanging out on a foam roller than I do actually moving. These days, when completed with consistency, help the maintenance of your body’s ability to compete. I know it’s monotonous and likely boring each week. Get a partner to do it with, chat while you work, and try to enjoy these times. The regular work pays dividends over the course of time.