training
May 2, 2026 5 min read
Recovery Protocols: How to Train Hard Without Breaking Down
The best athletes in the world don't just train harder — they recover better. These are the recovery methods I've used personally and with every athlete I coach.
- ▸**Cold exposure:** 10 minutes at 12–15°C post-training reduces inflammation significantly
- ▸**Walking:** 20–30 minutes of easy walking on off-days keeps blood flowing without adding load
- ▸**Soft tissue work:** 10–15 minutes of foam rolling or massage gun work on major muscle groups
- ▸Persistent joint soreness (not muscle soreness)
- ▸Decreased motivation to train
- ▸Sleep quality declining despite feeling tired
- ▸Strength stalling or regressing for 2+ weeks
Training is the Stimulus. Recovery is the Adaptation.
Your body doesn't get stronger during training. It gets stronger during recovery. Treat your recovery with the same seriousness as your programming.
The Non-Negotiables
Sleep: 8–9 hours. Non-negotiable. No recovery protocol replaces sleep.
Nutrition: Eat enough. Time your carbohydrates around your sessions.
Hydration: 35–45ml per kg of bodyweight per day. More on hard training days.