Recovery Methods

A well developed program will take into account the necessity of recovery for the athlete. Recovery is the method in which we manage fatigue generated through training. During the process of recovery is when we make the adaptations promoted by training. There are different methods of recovery that each serve a different purpose.

Training within your MRV

Our first priority to aid in recovery is to stay within our max recoverable volume. Adjusting an athlete’s training volume will have the most powerful effect on their ability to recover.

Passive Recovery

Sleep, relaxation and stress management are the most powerful effectors of recovery. Even these however cannot make up for overtraining.

Nutrition

Consuming enough calories and the appropriate amount of macros is an important part of an effective recovery plan but cannot make up for failing to tend to the modalities below in the pyramid.

Active Recovery

Deloads, active rest phases, and light sessions are critical components of a well structured training program. They are not as powerful as passive recovery for reducing fatigue.

Therapeutic

Social support and therapy bolster recovery but should not be used in lieu of modalities that are lower on the pyramid.

Supplemental

Compressive garments and thermal treatments have relatively small effect sizes and resulting recovery comes at the cost of adaptation, so they are only useful in select situations.

The methods lower on the pyramid are the highest in priority and must first be addressed before moving onto methods at the top of the pyramid. The methods at the top are an option but should be the last resort.