The topic of Recovery Workouts seems to have caused some confusion, so let me explain. PLEASE take 5 minutes to read this and it should help you better understand.
First off a recovery workout, is not a day off it is still a day to put in some work, you can work on areas where you need to get better, prehab or rehab, it is also a day where you can simple add volume to your training. Basically it should be low impact in the sense that we are wearing on your joints, it should not negatively effect your workout the next day. It is relative to your fitness level, my recovery days are much different than yours, and much different from one member to the next.
Recovery workouts most likely resemble the types of workouts you were doing before you met us (unless you were sitting on your couch). 60 minutes low impact cardio – i.e. walk, bike, EFX, stair master. Or even light strength work, deadlifts, squats.
In our gym and in my own programming we follow these very simple rules. No more than 4 hard days in one week and no more than 2 in a row.
You may be thinking college and pro athletes certainly train more than this. Yes of course they do, but while you are working a 10 hour shift they have access to recovery tools (physio, massage, hyperbolic chamber, acupuncture) and don’t
Example of my last 2 weeks, every day not noted as RECOVERY was a hard workout in one of the Fitness categories we continually harp on.
Tuesday- Power Endurance
Wednesday – RECOVERY
Thursday- Power Endurance
Sunday – OFF
Fri- Power Endurance
Don’t worry if your schedule is not perfectly balanced from every category it is not that important at this stage, just follow the simple format so you avoid injury.
There is no such thing as over training there in under recovery. Being obsessed with fitness is a good thing but being stupid isn’t. Be smart and stay healthy.
(these are the Weights/pace I’d prescribe for Dani you need to adjust them to suit yourself, if you need help let us know…. and always warmup properly)
45-60 mins of low impact cardio vascular activity (jog, swim, row, bike, rollerblade)
Warmup Easy Row
3×20 DL @ 75#
2 mins Rest
3×20 DL @75# from elevated position
2 mins Rest
10 mins Foam Roller
300 Cal Airdyne (or bike)
5 Cals Hard – 5 not so hard
(you could also do this on a treadmill or jogging just do 1o secs hard 50 secs not so hard )
10x 500m Row, start 20 secs above your PR then negative split every round i.e.: 2:15, 2:14, 2:13, etc….
2 min rest between Rounds
50-100 TGU @ light KB
5000m Row/Ski/Ride @ Easy Pace
3 TGU each side + 30 sec FLR 6 Rounds