RECOVERY TIPS

RECOVER LIKE A CHAMPION: OPTIMIZING YOUR POST-TRAINING REGIMEN

Proper recovery after weightlifting sessions is not just about lounging on the couch with a protein shake. It’s a strategic process aimed at maximizing strength gains and ensuring you’re primed for your next workout. Here’s how to master the art of post-training recovery:

TABLE OF CONTENTS (JUMP LINKS)

1. Prioritize Rest Days

2. Stretching

3. Embrace the Deload Week

4. Proper Utilization of Deload Week

5. Time Off After Competitions

6. Nourish Your Body for Recovery

7. Hydration is Key

8. Get Adequate Sleep

9. Listen to Your Body

Incorporating these recovery strategies into your routine will not only enhance your strength gains but also promote long-term health and sustainability in your weightlifting journey. Remember, recovery is not a passive process but an active investment in your progress and well-being.

1. PRIORITIZE REST DAYS:

Rest days are crucial for muscle repair and growth. Aim for at least 1-2 rest days per week, depending on your training intensity and individual recovery capacity. Use these days to relax, engage in light activities like walking or yoga, and allow your body to fully recuperate from you intense workouts.  

Remember we workout to tear our muscles down, rest and recovery is when you actually get stronger.

2. STRETCHING:

Stretching is a critical part of recovery. it helps blood flow to sore areas to speed up recovery. Stretching also helps loosen up tight muscles reducing your risk of injury during your next training session.

If you get injured you will loose weeks if not months on your training schedule setting you back significantly.

Remember a flexible body is a resilient body.

3. EMBRACE THE DELOAD WEEK:

Every 8-12 weeks, incorporate a deload week into your training program.

During this period, reduce training volume and intensity to give your body a chance to supercompensate and adapt to previous training loads. This deliberate deloading can prevent burnout, reduce the risk of overtraining, and set the stage for continued progress.

This period of time is a good time to do some additional stretching to work out any stiffness and address any aches and pains that may have started to develop.

You may also want to incorporate a Rest and Recovery workout during your deload week.  These are light workouts where you do significantly less weight and volume than normal to get blood flowing thru the muscles to help recovery and to loosen up and facilitate flexibility.

A good rule of thumb for Rest and Recovery workouts is to do half the weight, and half the volume. So if you normally bench press 300lbs for 5 sets of 10 or might want to reduce this to 3 sets of 150lbs for 5-7 reps.  

This may seem like a tinny amount of work but try to thing of these workouts more like dynamic stretching than working out. The goal is a bit of blood flow to aid in recovery and keep things loose.

4. PROPER UTILIZATION OF DELOAD WEEK:

During a deload week, maintain some level of activity to promote blood flow and facilitate recovery. Focus on mobility work, foam rolling, and low-impact exercises to keep your body moving without adding stress. Remember, the goal is to recharge, not exhaust yourself further.

5. TIME OFF AFTER COMPETITIONS:

Following a competition, it’s tempting to dive right back into heavy lifting to capitalize on your momentum.  

However, it’s essential to allow adequate time for both physical and mental recovery.  Take at least 1-2 weeks of lighter training or complete rest to recover fully and prevent post-competition burnout.  

I don’t know about you buy after a 12-16 week ramp up to a competition I’m feeling like I was hit by a train, my body is. more than ready for a break.  

6. NOURISH YOUR BODY FOR RECOVERY:

Just as proper nutrition fuels your workouts, it also plays a vital role in recovery.

After training, prioritize meals rich in protein and carbohydrates to replenish glycogen stores and support muscle repair. Aim for a balanced post-workout meal within 1-2 hours of training, incorporating sources like protein shakes, lean meats, whole grains, fruits, and vegetables.

Check out our Nutrition Tips section for more specific information on maximizing your nutrition for strength gains and performance.

7. HYDRATION IS KEY:

Don’t overlook the importance of hydration in the recovery process. Drink plenty of water throughout the day to replace fluids lost during exercise and aid in nutrient transport. Consider incorporating electrolyte-rich beverages or coconut water to replenish essential minerals lost

An electrolyte option I like is Liquid IV as it’s low in sugars and can be mixed in a regular water bottle

8. GET ADEQUATE SLEEP:

Quality sleep is when your body does most of its repair and regeneration.  

Aim for 7-9 hours of uninterrupted sleep per night to optimize recovery and performance. Establish a consistent sleep schedule, create a relaxing bedtime routine, and prioritize sleep hygiene for better rest.

Try not to use sleep aids, drugs or alcohol to fall asleep as they interfere with the bodies natural recovery process.

If you are having trouble with sleep see a doctor to address the cause.

9. LISTEN TO YOUR BODY:

Above all, listen to your body’s signals. If you’re feeling excessively fatigued, sore, or run down, it’s okay to dial back the intensity or take an extra rest day. Pushing through when you’re not adequately recovered can lead to injury and setbacks in the long run.

Incorporating these recovery strategies into your routine will not only enhance your strength gains but also promote long-term health and sustainability in your weightlifting journey. Remember, recovery is not a passive process but an active investment in your progress and well-being.