Sore today, still weak tomorrow. Let’s change that.
Proper recovery isn’t just about taking a day off; it’s a proactive, structured approach that accelerates tissue repair, balances your nervous system, and primes you for the next session. By intentionally incorporating movement, targeted release techniques, strategic nutrition, and quality sleep, you’ll stay fresh, minimize injury risk, and build resilience so you can train harder and more frequently without burning out. Here’s how to dial in four key pillars this week.
"The body, when in pain, must be cured by rest and diet, not by medicine alone."
BREAKDOWN
Active Recovery
With active recovery you’re aiming to keep the blood flowing without taxing your central nervous system.
Low‑impact movement: 20-30 minutes of walking, swimming, or shadowboxing at 50-60% effort
Dynamic mobility drills: Hip swings, thoracic rotations, ankle circles to maintain joint range of motion
Light skill work: Drill footwork or shadow wrestling to reinforce motor patterns without heavy load
Foam Rolling & Self-Myofasical Release
Break up tissue adhesions and speed tissue healing.
Target zones: Quads, hamstrings, calves, lats, and glutes. Spend 1-2 minutes per area
Technique: Slow, controlled rolls; pause on tender spots for 20-30 seconds
Tool variation: Use a lacrosse ball for deeper pressure
Nutrition For Recovery
Your muscles need the right fuel after training. It used to be common advice to eat within an hour post-workout to boost recovery. While that can help and is a solid habit, it’s not mandatory. What matters most is your total daily intake of protein, carbs, and calories.
Your body stays primed to absorb nutrients for up to 48 to 72 hours after a hard session. So while eating soon after training is smart, consistency across the day is what really drives recovery.
Post‑session shake: 20–30 g fast‑digesting protein + 30–40 g carbs
Whole‑food meals: Lean protein (chicken, fish, lean beef), complex carbs (sweet potato, brown rice), and dark/colorful veggies
Hydration: Aim for 0.5–1 oz water per pound of bodyweight daily, plus electrolytes on heavy sweat days
Sleep & Nervous System Reset
Quality sleep is non‑negotiable for hormone balance and tissue repair.
Consistency: Lights out and wake up within the same 30‑minute window each day (as best you can)
Wind‑down ritual: 30 minutes of reading, stretching, or meditation; it’s shown that it’s more about the ritual itself, then what it consists of.
Environment: Cool (65–68°F), dark, and quiet; consider blackout curtains or white‑noise
Weekly Challenge:
Block out three 30‑minute recovery sessions this week in your training log. Track how you feel before and after each session.
That’s it. Own your recovery, and you’ll bring your best every time you step on the mat.
Train hard. Recover easy.
Thanks for reading this week’s edition of The Weekly Standard!
If you found value in these insights, share it with a training buddy or post it on your social feed; let’s spread the knowledge and push each other to new levels. See you next time!
COACH’S INSIGHT
Recovery isn’t just what you do after training.
It’s what allows you to keep showing up at your best. I've seen too many athletes stall not because of a lack of effort, but because they ignored the basics: sleep, fuel, and movement.
Master recovery, and you unlock another level of performance.
