You’re working out like never before to smash your next goal or to prep for you next CrossFit, Oly meet, powerlifting, triathlon or whatever event. Your program calls for you to do squats at 85% of your 1RM today but you just don’t feel like you have it in you to do it. While at times an intensive training cycle will call our mental resilience into question and we’ll be forced to train through it and push, at other times our body is giving us warning signals to prevent an oncoming injury or illness caused by being fatigued. The question is how are we able to distinguish the two?
Tracking recovery is a practice that’s becoming increasingly popular amongst professional sports teams as sports science continues to show the correlation between performance and recovery status. It’s understood that elite level performance requires intensive training. Our bodies undergo an adaptation to this training load in the cardiovascular & muscular system this is seen in increased muscle cross-sectional areas, higher levels of motor unit activation, larger glycogen stores, and a more efficient heart. For these adaptations to occur it’s crucial for our bodies to adequately recover. Improper recovery impairs our ability to adapt to the training stimulus. To elicit the benefits from training it is necessary to stress the body and force it to adapt. But when we stress the body and the level we stress it to is important.
Overtraining is a common fear for most people but outside of high-level athletes that’ll have 2-3 intense training sessions a day, under-recovery is a much more tangible threat for everyone. Under-recovery can be affected by a variety of things:
Lifestyle (non-training stresses)
It’s easy to see how any combination of stressors can significantly impact your ability to recover. Tracking your response to training load is important for a variety of reasons in a program it can serve as a form of injury prevention, a signal of non-functional overreaching, and as a parameter to ensure optimal conditioning when peaking for an event.
Sports scientists have used a variety of monitoring tools ranging from blood lactate measurements, hormonal/immunological assessments, to time-motion analysis. For the purpose of this article, I want to focus on some of the most practical measurement types that require as little equipment as possible and are easy to understand for a broad range of people.
Nutrition goes hand in hand with performance and recovery. While people are quick to point out genetic outliers pro athletes that profess their love of pre-game candies, a common theme amongst the elite performers who continue to excel years after their peers have retired is that they stress the importance of a nutritious diet. Tracking your calories and macros is the most common method of overseeing one’s nutrition, and it’s relatively simple and very effective. Ensuring your consuming enough carbohydrates to fuel your performance, protein to repair muscle, and fat to optimize hormones will help you reach PBs a lot sooner than the person guessing away at their diet or chasing the latest fad diet.
Body Weight/Body Fat
Weight can fluctuate based on things like carbohydrate/sodium intake and hydration status but it does provide a good insight if it’s something that’s measured consistently. Body fat is an even more efficient method of recovering tracking as it can provide insight on the amount of lean body mass you have. There’s a host of chronic conditions associated with excessively high levels of body fat and likewise, extremely low levels of body fat will negatively impact your immune status and performance. Finding a lean body mass range where you feel and perform optimally at and staying near that amount will go a long way in helping you reach your goals.
Poor sleep is associated with decreased performance, higher risks of injury, infection and impaired cognitive performance. Sleep is when tissues regenerate, growth hormone is released, and cortisol is lowered. Bad sleep schedule means you’ll never fully recover from your previous training session and you’ll head into your next training session in a weakened state. Sleep deprivation has been linked to decreased strength levels and poorer weight lifting performance… There are a variety of sleep tracking apps available for smartphones with functions ranging from measuring movement while asleep to the number of times you reach deep sleep. An even simpler method for someone that doesn’t want to use an app is to just track the total hours of sleep you got in the morning and an honest assessment of the quality, we all know the difference between a refreshing night of sleep and a bad one. A good range to aim for is 7-9 hours of sleep, anything below 6 hours has been associated with negative effects.
Resting Heart Rate
Your heart rate is a great indicator of general fitness levels and also of recovery. There are plenty of apps that’ll take your measurement for you if not being able to find your pulse and a stopwatch will suffice. Stressors like dehydration, poor sleep, or emotional stress will impact our heart rate levels. Increased sympathetic nervous activity (fight or flight system) results in a higher heart rate. Increased parasympathetic nervous activity will show a lower heart rate. It’s important to understand that both our sympathetic & parasympathetic systems can be stressed and the observed effect will be noted in abnormally elevated or decreased heart rates.
Studies have shown that slight dehydration of as little as 3% can reduce contractile strength by 10%. A weaker contractile strength leads to a lower power output which is not a desirable state to be in before you grab a barbell. There are scales and other types of electronic measurements that can determine your hydration status but a simple method is a urine colour chart. Clear coloured urine indicates that you’re likely drinking too much water whereas dark coloured urine indicates dehydration. Pale yellow coloured urine is a good indicator of a proper hydration level.
Honesty is the best policy, and a self-reflection is one of the best methods of assessing your recovery levels. It’s not necessary to obsess daily over your training program or recovery status, but one must be honest with themselves that they’re doing all the necessary things to optimize their recovery. What’s your mood the all the time, while it’s unrealistic to be happy and chippy at all times if you’re feeling lethargic and unmotivated the majority of the time it could be a sign of fatigue. Constant muscle soreness is another indicator of under-recovery, some soreness after the introduction of new training stimulus or a hard session is normal but in a properly designed program well designed athletes adapt to the volumes and soreness is eventually supposed to subside.
To reach new levels in competition, intense stimulus is needed in your program to create an overreaching effect. For your body to adapt to the overreaching effect caused by hard training you must ensure you’re doing everything you can to optimize your body’s recovery to this training stimulus. Rather than going through years of trial and error to figure out the right volumes and intensities for yourself take note of the above and have an honest account of your recovery principles. If you can and want to then take advantage of some of the technology the world has to offer to make things easier for you.
A) Superset for 6 Sets of:
Bench Press – 6 Sets of 3 Reps at 80-85% of Last weeks 3 Reps
Deadlift – Build to a heavy 4 Reps!
Pull Up – Build to a heavy 5
B) 3 Rounds of:
50/35 Cals of Choice
50 DB Step Ups 1 x 22/16kg (Open Style)
Target Time: 12:00
Time Cap: 16:00
The aim is to always complete Calories in sub 2:30
Teams of 3
10 Mins Amrap
Max Cal. Row
– into –
10 min Amrap
Max Cal. Ski
– into –
10 min Amrap
Max Cal. Assault Bike
50 wtd step ups 24/16kg KB in goblet position
50 wtd lunge steps 24/16kg KB In goblet Position
A1) Back Squat , Single Reps!
Rest 90 seconds between sets.
I want you to use your 3 RM from last Tuesday for the following:
Sets 1-3 @ 80%
Sets 4-6 @ 85%
Sets 7-10 @ 90%
A2) Superset for first 3 Sets of
7 DB Standing Press
B) 10 Min AMRAP
10 Parallette/Deficit Push Ups
20 Ring Rows
A) 12 Mins
Build to a heavy Double Power Snatch
B) For Time!
27-21-15-9 (20-16-12-8 for ladies)
Assault Bike Cal
*Muscle Ups are ideally done unbroken most of the workout
Target Time each set: 7:00
Time Cap each set: 11:00
C) 5-10 Mins of:
Bent-Over Row 15 reps
Skill Of choice for 1-5 reps
Eg. 1 Length Handstand Walk (HS Practice)
2 Rounds of:
Burpee Box Jump Over
100m Run between sets
– rest 5 mins between rounds –
Teams of 2:
Get as far as possible in 35min.
50 Synchro Bar Facing Burpees
30 Power Clean and Jerks 60/40kg
2000m Row (200m Intervals)
30 Power Clean and Jerks 70/50kg
2000m Ski (200m Intervals)/ 2 Mile AD (Anyhow)
30 Power Clean and Jerks 80/57.5kg
A) Superset for 5 sets:
Barbell Weighted Step Up – 5 Reps Per Leg
Bent over row – 5 sets 8 reps @ 95% of bodyweight