Tailored recovery strategies for strength training, endurance work, and high-intensity interval training.

Table of Contents

1. Introduction
2. Strength Training Recovery
3. Endurance Training Recovery
4. HIIT Recovery
5. CrossFit/Mixed Modal Recovery
6. Recovery Protocols
7. Monitoring Progress

Let’s dive into recovery strategies for different training types! And no, Netflix marathons don’t count as active recovery (though we wish they did! 😅)

Introduction {#introduction}

Dr. Andy Galpin emphasizes: “Different training modalities create different types of fatigue, requiring specific recovery approaches.”

Why Specific Recovery Matters:

1. Optimizes adaptation
2. Reduces injury risk
3. Improves performance
4. Prevents overtraining

Strength Training Recovery {#strength}

Because being sore doesn’t mean you’re recovering properly (though it might mean you did legs for the first time in months! 🦵)

Key Recovery Components:

Component	Purpose	Implementation
Protein Synthesis	Muscle repair	1.6-2.2g protein/kg bodyweight
Neural Recovery	CNS restoration	48-72 hours between heavy sessions
Joint Care	Tissue repair	Mobility work, collagen supplementation

Dr. Stuart Phillips notes: “Protein timing and quality are crucial for strength athletes’ recovery.”

Recovery Timeline:

1. 0-24 hours:

   • Light movement
   • Protein feedings
   • Hydration focus

2. 24-48 hours:

   • Mobility work
   • Light resistance training
   • Massage/foam rolling

3. 48-72 hours:

   • Return to training
   • Progressive loading
   • Movement assessment

Endurance Training Recovery {#endurance}

Marathon runners need more than just new shoes! 🏃‍♂️

Key Recovery Components:

1. Glycogen Replenishment

   • 1.2g carbs/kg bodyweight first hour
   • Continue with balanced meals
   • Focus on high-quality carbs

2. Hydration & Electrolytes

   • Replace 150% of fluid lost
   • Sodium and potassium focus
   • Monitor urine color

3. Active Recovery

   • Light movement
   • Cross-training
   • Mobility work

HIIT Recovery {#hiit}

Because HIIT shouldn’t mean “Help, I’m Incredibly Tired” forever! 😅

Recovery Priorities:

1. Energy System Recovery

   • 24-48 hours between sessions
   • Active recovery days
   • Heart rate monitoring

2. Muscle Recovery

   • Mixed protein/carb intake
   • Compression therapy
   • Sleep optimization

3. CNS Recovery

   • Stress management
   • Parasympathetic activation
   • Quality sleep

CrossFit/Mixed Modal Recovery {#crossfit}

When you need to recover from everything at once! 💪

Daily Recovery Protocol:

Time	Activity	Purpose
Post-WOD	Immediate nutrition	Glycogen + protein
1-2 hours post	Mobility work	Tissue quality
Evening	Recovery routine	Sleep prep
Next day	Movement assessment	Readiness check

Dr. Kelly Starrett suggests: “Recovery for CrossFit athletes must be as varied as their training.”

Recovery Protocols {#protocols}

Let’s break down specific protocols for each training type:

Strength Training Protocol:

1. Immediate Post-Training:

   • 40g protein
   • Light movement
   • Hydration

2. Same Day Evening:

   • Mobility work
   • Cold therapy
   • Sleep optimization

3. Next Day:

   • Active recovery
   • Massage/foam rolling
   • Movement prep

Endurance Protocol:

1. Immediate Post-Training:

   • Carb + protein (4:1 ratio)
   • Electrolyte replacement
   • Light walking

2. Same Day Evening:

   • Compression therapy
   • Light stretching
   • Sleep focus

3. Next Day:

   • Cross-training
   • Mobility work
   • Nutrition focus

HIIT Protocol:

1. Immediate Post-Training:

   • Mixed macro nutrition
   • Parasympathetic activation
   • Hydration

2. Same Day Evening:

   • Recovery breathing
   • Light mobility
   • Sleep prep

3. Next Day:

   • Movement assessment
   • Active recovery
   • Energy system check

Monitoring Progress {#monitoring}

Because guessing at recovery is like trying to count reps during Fran - not very accurate! 🤔

Key Metrics to Track:

1. Heart Rate Variability (HRV)

   • Morning readings
   • Trend analysis
   • Recovery scoring

2. Performance Markers

   • Movement quality
   • Strength levels
   • Endurance capacity

3. Subjective Measures

   • Sleep quality
   • Energy levels
   • Motivation

Key Takeaways

1. Match recovery to training type
2. Monitor progress objectively
3. Be consistent with protocols
4. Adjust based on results
5. Sleep is non-negotiable

Remember what my old coach used to say: “Recovery isn’t one-size-fits-all… unless we’re talking about how everyone feels after Murph!” 😅

Want more recovery tips? Follow me for daily updates and terrible training puns! 💪

References:

• Bishop, P. A., et al. (2008). Recovery from Training: A Brief Review
• Laurent, C. M., et al. (2011). A Practical Approach to Monitoring Recovery
• Kellmann, M., et al. (2018). Recovery and Performance in Sport: Consensus Statement