Performance Recovery Training.
If you haven’t seen results in a while, or just started dealing with nagging injuries, the biggest thing holding your fitness and performance back isn’t your intense training, it is your recovery. To see results we have to invest time into recovery such as sleep, eating and relaxation.
The goal of Performance Recovery Training is to help drive the body into the recovery state to facilitate faster improvement in fitness and performance. We want to stimulate recovery, so it’s important to avoid HR and loads over 90% and to minimize eccentric loads.
Performance Recovery Training sessions last under 45 minutes and include 5 distinct components: Breathing, correctives, movement exercises, low-moderate intensity conditioning, and soft tissue work. I will walk you through my session from earlier today.
💨Breathe – 2 breathing exercises focusing on breathing through the belly. This develops more effective breathing patterns, and helps “reset” the autonomic nervous system.
✔️Mobilize – Use 4-5mobility drills while focusing on your breathe.
💪🏽 MOVE – I did a 2 circuits of the bike, sled and rower for 5 minutes each. Using moderate heart rate conditioning increases blood flow and nutrient delivery through the body.
💪🏽STIMULATE – Next we will stimulate the nervous system through the use of high threshold motor units. I used the trap bar deadlift. 3 sets of 3 reps.
😎 Cool Down – Spend 5-6 minutes focusing on your breathe and foam rolling. You want to lower your heart rate as fast as possible to promote recovery.
Here is a quick video of all the exercises listed above!
Add a Performance Recovery Training session into your training regiment to help facilitate faster recovery. Try it out and let me know what you think.
📲 If you have any questions or want to schedule a Performance Recovery Session to email me at Jordan@hardertrainingsystems.com
I have 5 spots open for my 30-Day jump start online coaching. This program is for individuals who know they are not performing at the level they are capable of, and want to do something about it. It’s time to unlock your potential. Email me if you are interested.