We’ve posted this before and feel like we need to post it again with a few additions as a reminder to all our athletes.
For the elitists, there may be no such thing as over-training but just under-recovery. The majority of us will realize that they are over-training after it’s too late. What does “Active Recovery” really mean? Most would think that it consists of prolonged static stretching and just walking around the house. You need to keep moving! Activities that alleviate soreness accumulated through workout and practice include jogging, running, rowing, swimming and bike riding or any activity that elevates your heart rate at an extended period.
Some suggested formulas for our intermediate and advanced athletes:
- Week 1-3 WOD as Rx’ed
- Week 4 50% volume (either reps, time, distance, or weight or any combo that makes sense)
Along with active recovery on days off, other tools such as sleeping 6-8 hours, proper nutrition, self moderation of stressors or life balance, fish oil and contrast hydrotherapy (5 rounds of 30 seconds hot/30 seconds cold) will help you get ready for the next WOD. Other days off may be just that “A DAY OFF” so, take advantage of massage therapy and stretching drills. We also need to make sure to incorporate mobility drills, stability drills and stretching/yoga on a regular basis. There is so many sources out there now (i.e., Mobility WOD, ROMWOD, etc).