It can’t always be about the high intensity fancy stuff. Maybe when you are younger and more ‘unbreakable’ but when you start to get a wee bit older active recovery sessions need to become a staple in your weekly programming.
The past year I have added in a weekly active recovery session. I try to change it up each week. This is an example of what I did a couple of weeks ago.
1/ Warmed up with a bit of movement.
- The perfect stretch (5 per side) this is awesome, youtube it, there are lots of variations.
- 10 banded pass throughs
- 5 inch worms with a push up
- 15 hollow rocks
- banded overhead squats with a 3 second pause at the bottom 10 reps
2-3 rounds of this is good.
2/ 5 rounds of:
- 250m row
- 200m run
- 50m sled pull
- 50m sled push (light weight)
- 10 strict toes to bar
- Kb clean and push press 5/arm (light ish)
3/ mobility finisher
Alternating emom x 10 (5 rounds)
- 30 sec sumo bottom of squat hold
- 6 kb halo in each direction
That right there took me around 45 mins or so. Yes I was sweating a lot…did I go at 100 percent effort?? Not at all. I started around 75 percent effort. The idea with these sessions is to not feel smashed afterwards. You wanna feel refreshed. This will help your recovery and get you ready for the next day of training.
Like I said, I try to mix it up. Some weeks I swim, walk and do some midline work. Play tennis. I try to keep it within around 40-60 mins.
This may seem or look boring, but I can tell you that the benefits from these type of sessions are awesome.
By: Matt Jones, Performance Coach