Recovery

Hey, everybody.

Welcome to your week five visited lecture.

Welcome to my liquor.

And this is in my house.

I'd obviously much rather be in person with all of

you, but this is where we're at right now.

So go grab yourself your coffee or whatever little beverage

you like toe have.

And we're going to spend a wee bit of time

together over the next little bit to talk all about

recovery this week.

So my name is Karen role.

I've been RMC for, like, 15 plus years now.

And also the to scorn or p e brought for

any new faces that may not recognize me.

All right, so basically, let's do a quick review of

what you've done the last, you know, five weeks, essentially,

Week one was all about goal setting.

It was super important because, really, that kind of is

paving your path, your blueprint moving forward.

And I know for my squadron people an amazing job.

So examples that people put for, like, long term goals

obviously buying a house, having a family and being healthy,

that kind of stuff, which is super important because that

all comes down to the why, really, That we're doing

all of this and why your physical fitness is so

important. Eso if that why is strong enough, then we'll

always be able to fall back on that so awesome

job with the goal setting.

We two is all about choosing a training program based

on your individual goals.

So you had some choice there to either choose a

program that we provide it for you or you can

work on your own.

And this is what will be really amazing going through

this lectures, you'll be able to reflect on what you're

currently doing because many of you are choosing to do

your own programming.

So hopefully this lecture will help you out with that.

Then we did movement fundamentals.

And this is so important because, um in terms of

recovery and our performance, having great movement efficiency is really

going to be the foundation to ensuring your meeting, all

those goals.

And then last week with Thomas, you did conditioning and

again, basic understanding A of aerobic versus anaerobic is again

going to create that really great path for you to

not only achieve your performance schools but ensure that we

have sufficient recovery.

All right, so basically the why why are we doing

all of this is it still comes back to your

operational readiness.

So in case you have never seen this before, this

is a calf balanced strategy.

And really it is, or it all comes down to

your physical performance.

It really is balancing many different things, such as injury

prevention, your performance, nutrition, this selectivity and, of course, your

sleep and rest.

All right, so that's why it always comes down to

that operational readiness for everyone as well as your long

term sustainable health, which is, um, really key.

Okay, So first they were going to do is actually

a little introduction here.

So like many topics in the fitness industry, recovery really

operates on a spectrum.

So we could spend an entire course really talking about

the specifics of movement and breathing and again diving deeper

to the energy systems.

But our whole goal here today is essentially just to

give you some basic principles that you can add to

your everyday life to credit your system so essentially we

can plan ahead so we don't feel broken or tired

and that we don't end up in a recovery death.

So how can we constantly credit that system daily so

quickly? Going to do a little knowledge check here.

So basically, where you at right now?

In terms, in terms of understanding, what recovery is so

you're going to do is answer yes or no.

Do you think that these modes are recovery?

All right, so here's the first one.

So this is a picture I pulled from last year's

bike a thon.

So think of actually the opposite case.

And you know, when you do your bike a thon,

you have, like, zero attention, and you're going like 120

rpm. So thank the opposite.

The parameters are on your left there, so thank Instead,

the tension is extremely high.

Alright, Cadence is very low and focuses on a concentric

muscle contraction.

So if you did a training session, say for 20

minutes on the bike, high tension, Kate and slow, would

that be considered recovery?

Yes or no?

Okay. Example number two.

Yoga spending 45 to 60 minutes of yoga.

Is that recovery?

Yes or no?

This is three squadron during five up this year.

Um, there.

Five staff led them through that yoga session They did

a great job.

Next example.

Let's look at our men's hockey team.

Say they were on the ice and they chose to

do some tempo intervals.

Okay, during those tempo intervals, if you skated at 70%

intensity. If your work was at 10 to 12 seconds

and then you recovered for 60 seconds, would that be

considered a recovery?

Doing that about 10 to 20 reps?

Yes or no?

Okay. What about running?

This is Logan.

Roots may recognize this familiar face.

If we ran at 70% for about 45 to 60

minutes, would that be considered a recovery session?

Yes or no?

What if you just sat on the ground, legs up

the wall in this pose for, say, 2 to 10

minutes? Would this be considered recovery?

Yes or no?

What about meditation?

And this is last year's exam.

Decompression, December or health promotion?

Special sharing, ash lead.

I think most of those girls are from Sammer.

Let them through an IRA session.

What about meditation?

You have so no for recovery.

What do you think?

And then the last one I have here is a

Turkish Get up In the reason I chose.

This is because I know some people in two squadrons

are actually doing a Bobby Maximus programming.

So say you did Turkish get ups.

The weight was 15 to £25 and you did 100

reps. You have 30 minutes to complete this.

Would that be considered recovery session, Yes or no?

Already. So reflect on that, and we'll come back to

those in a little while, Okay?

So basically, are learning objectives for today is hopefully at

the end of the session, you're gonna be able to

explain what recovery is in terms of your physical training

and then how to apply those principles to your weekly

training. So we're kind of gonna get some boring stuff

out of the way here, but so important.

So let's talk about some basic definitions so that we're

all on the same page.

Basically, what does recovery mean?

Recovery is a return to normal state of mind, health

and strength.

And it's basically a term to describe the adaptations toe

workload after an athlete has been exposed to training or

competition. All right, then we have regeneration, which is basically

the recovery process.

All right, then we have adaptation and that's the body's

ability to adjust to increase or decrease physical demands.

And then we have this train training term or principle.

It's called overtraining, which really, um, with new research that

we're doing with physical training.

Now we're starting to understand that really very few people

actually overtrained, especially with your age group, and that instead

people are really and do under recovery or into that

recovery debt.

All right, so you have to understand a little bit

more about that.

A ZX we move forward.

So instead of overtraining, really, can you add more things

that you're recovering properly?

All right.

So when important, principle is specific adaptation to impose demand.

So Todd Hargrove explains this the best when I was

kind of looking through some different explanations.

So when the body is placed under some form of

stress, it starts to make adaptations that will allow the

body to get better at withstanding that specific form of

stress in the future.

All right, so why is this important?

A lot of people will give an example here of

your 2.4 kilometer run.

As I was looking through training logs, many people have

just a 2.4 k run like two or three times

per week.

So it's really important to understand that we still need

to constantly put stress on the body and for your

PPT within your week.

Having a variety of intensity and volume is going to

form different types of stress.

You can actually have that adaptation take place.

So when you're looking at your training week, if all

you're doing is 2.4 K runs, you really need to

kind of have a look and reflect on this presentation

and the conditioning presentation last week and see how, really,

if your goal really is to enhance your performance and

improve your time, we really need to have that variety

in your training already.

So it's also will use this term for today.

This is really well known definition that's from 1990.

But any time you kind of go and look at

recovery or if we go to different seminars, this is

always what comes up, all right, so we're going to

think of recovery as a following.

Okay. The first concerns monitoring the athletes adaptation to training

and stress so that appropriate recovery strategies can be determined

Alright, so an example of that of monitoring and you're

weak. One assignment goal setting.

You did your resting heart rate in the morning.

So resting heart rate is a really great way to

monitor your adaptation to your training program, and the second

relates to the selection of specific recovery techniques and strategies

to minimize any fatigue from training and competing.

Okay, so that's why we're going to kind of get

into today is what are some specific recovery techniques that

you can really get into already.

So it's also really important to remember that recovery is

multi dimensional and you have to kind of sit back

and think.

Are there areas other areas in your life that you

need to focus also on improving?

So while we're gonna focus on the physical aspect today,

it's really important to remember that there's still many other

factors such as emotional, cognitive and social things are happening

around you.

Those stressors outside of your life, besides a physical activity

that are really overall going thio affect your ability to

adapt and recover.

Let's get some recovering this other way, So first one

rest days or for the week, the harder I trained

more fit.

I will be.

I think Thomas covered this as well last week.

So we really want to focus on doing the right

things. Training harder doesn't mean better.

What can you do?

That it is going to be the best for you?

If I recover, I will stop my progress.

Well, this is just simply not true and actually the

opposite. So if you can, it is specific recovery.

Or we'll see later Rebound Days, which Joel Jamison uses

that you actually help elicit those adaptation responses much quicker.

A total day off is the best way to recover.

This is pretty much known as a passive way to

recover. Alright, definitely passive recovery is a way of recovery,

but there's much more to it.

And hopefully we can get that across in this presentation

that you could do more active methods that just aren't

going to go to class or stretching on a recovery

day. Right, so basic principles.

So this is what we're gonna apply today and how

you can apply to your weekly programming.

Basic principles for recovery are individual variability.

Alright, driving the parasympathetic nervous system focus on movements that

use a concentric muscle contraction.

And while we're not talking about it today, nutrition, sleep

and hydration are the fuel that keeps us running.

So no matter how amazing your recovery program is going

to be, if you're not eating and sleeping and hydrating

properly, this is not gonna pull you out of that

hole. So we'll cover the nutrition and sleep in the

weeks to come.

Three. So let's look at that first.

Basic principle.

Individual variability.

What does that mean?

Simply, It's not a one size fits all, but the

principles remain the same.

For example, intensity.

Let's look at that example we use with Logan.

Alright, we're looking at a trained individual versus untrained individual.

So the person on the right, maybe a few of

us after this cove it alright, We've eaten a little

bit too much smell a bit too much time watching

TV, so the individual variability when it comes to overall

training principles is really keep.

Logan is a runner, which means his movement efficiency of

running is really high, and based on his 2.4 k

run times, he has an extremely high vo two max,

so his ability to use oxygen so he has a

great aerobic engine.

All right, if we compare that to another officer, cadet

or Navy cadet who maybe £30 overweight, runs a 2.4

K and 14 minutes, has sore knees, runs with a

limp, You have to really think what going for 45

minute run be the best means for recovery session?

What if that officer cadet cycled for 45 minutes?

Or what if in high school here she was actually

competitive swimmer?

That means that the movement efficiency for a swimming is

really high.

Perhaps he could swim for 45 minutes, but the important

thing is to remember that the principle of the intensity

is going to remain the same.

So thinking about 60 70% intensity, all right.

But the mood can change whether it's running or cycling

or walking or swimming.

All right, the principle is that you're gonna feed the

parasympathetic nervous system.

So what is the parasympathetic nervous system?

Basically, our body responds to stress in different ways.

So if you look on the left, that shows a

sympathetic nervous system and this is the system that is

your fighter flight.

Alright, heart beats fast your breathing is fast and shallow.

All right, if we look at the parasympathetic nervous system,

this is your relax ation response.

This is what calmed you down.

It's your rest and restore.

All right, so the heart beats slower.

It's a nice pattern, and your breath is full and

slow. Okay, So why is this important?

Well, this is important because this is our main means

to our recovery.

And what feeds a parasympathetic nervous system are things like

your breathing and movement.

All right.

Everything we do in a day requires energy and breathing

is the most repetitive movement you do throughout the day.

All right, so let's just have a quick look at

this slide.

Respiration drives mobility, movement and recovery.

That's a quote from Joel Jamison.

At the end of the day, our entire body responds

to the way we breathe, and that includes how muscles

contract and relax.

So improving your breathing getting at 3 60 diaphragmatic breath

can directly impact your movement quality.

And why is movement quality important?

Because poor movement efficiency drives energy demand up, which drives

a sympathetic nervous system so it drives that stress response

instead of the relax ation response.

So you can see all the pictures above those air.

Basically the examples I gave at the beginning, which really

focused on ways that you can improve your breathing efficiency.

Alright, which is going to help that parasympathetic nervous system?

Okay, really is so important.

But we take it for granted because we just do

it obviously every day to live.

All right, so next important thing to kind of feed

that parasympathetic nervous system is actually that movement efficiency.

What does that mean?

All right, so including multi joint exercises into your programming

ensuring a balance between those week two or weak story

week three concepts of your squat hinge, upper push pull

and loaded carries.

All right, because this is important.

Having an unbalanced muscular system will lead to compensations, which

leads to more energy demands.

Alright, so at the end of the day, if you

don't move well, it's gonna suck the energy out of

you during your workouts.

You're not gonna have as high of a performance, and

we're not gonna be able to feed into that parasympathetic

nervous system.

Alright, you're constantly gonna be fighting with that sympathetic nervous

system just to get your training done alright, so super

important. So when it comes down, great care.

So, actually, tell me what to do.

How do I train the parasympathetic nervous system?

How can we get this in here?

So let's look at this.

This is great because you already learned this.

You learned it last week during conditioning theory.

Aerobic conditioning system feeds up parasympathetic parasympathetic nervous system.

So basically, you can use any cardiac output modalities or

those tempo interval modalities that we're talking about.

Last week, I put a couple other examples here.

So under cardiac output that 45 to 60 minutes cycling,

running, hiking with that target heart rates 1 31 50

is going to feed that parasympathetic nervous system.

You could do different types of circuits like run 10

Minutes road 10 minutes, all right?

Or you could do those temple intervals like the hockey

example, all right, or I put another example here.

If you like growing rowing for 20 minutes on each

minute, pull hard five strokes, then easy for the remainder.

So that gives you that 10 seconds work to that

50 rest.

So those are great ideas of how you can include,

um, still training on a recovery day, which is feeding

that parasympathetic nervous system.

This is an active recovery day.

So, um, if you don't totally understand or can't reflect

back on the difference between that aerobic and anaerobic, this

is the slide from last week.

So if you're still not really grasping the concepts of

that would suggest maybe going back and reviewing Thomas's lecture

on the energy systems.

All right, Okay, so the next concept of our principles

of training is using a concentric contraction for your exercise

selection. So let's just talk about really quickly about the

different contraction.

So if I'm doing a bicep curl right, this is

a concentric contraction.

The muscles, air shortening.

If I straighten, extend my elbow.

That would be the e centric contraction.

Most muscle shortness is going to come from that e

centric contraction.

That's when the muscles are lengthening.

So if we dio concentric focus exercises during a training

program, so the shortening phase, then basically you can still

elicit a training effect without the muscle soreness.

If your movement efficiency is bang on so essentially you're

going to avoid being sore on those recovery days, let's

look at some examples, okay?

so typically, when using this method is full body exercises

using a heavier load and it's 2 to 3 sets.

So say you were using a bar bell it you

could do a dead lift.

Basically, you're just pulling from the floor.

So you're in that full hip extension phase at the

hips, and then you just drop the bar.

All right, so you just take away that lowering portion,

which is that e centric face.

Okay, with the slides and prowlers, you can do a

variety of sled pushes, or what's really great is you

attach a T.

Rex because having slack allows you that variety.

So, for example, I don't have the slid.

My hands are on the TRX.

I give it a pull.

And then I stepped back.

Pull, step back.

All right, so that would be an example there.

Most medicine ball explosive work is example of concentric training.

Also with the bar bell, you could also do different

clean variations and catching in a high position, right?

And then the cycling example at the beginning that we

had there from the spin a thon, that is an

example of a concentric workout.

Okay, because basically each movement Is that concentric contraction you're

pushing down?

There is no actual pulling and recovery phase.

It's push.

Push! Bush.

Concentric Concentric.

Alright, So that is an example of a recovery training

session focusing on that concentric contraction so that the next

day you're not gonna be sore, but you're still feeling

like you have that work out.

And you did have a workout.

Okay, So what's next?

What is your action plan?

How are you going to include those principles into your

weekly training?

So, basically, you're gonna have some self reflection.

You're gonna make a plan.

How can you credit this system?

You can credit this system by adding breathing and mobility

into your exercises daily and then checking for some non

adaptive responses, like checking your resting heart rates once in

a while before you get out of bed.

So let's look at self reflection.

So let's be honest with ourselves is really important thing

about last week, Remember, Everything requires energy.

So you really need to think about what is taking

me into an energy debt.

How much did I drink?

Did I party with friends?

Right. How many all nighters did I spend gaming Or

did I not get that assignment done?

Or do we get into that Netflix, um, drowning session

into a Siri's where you just watch TV for 10

hours smoking?

What is your nutrition?

And then, of course we're talking about here.

What is your exercise program?

Are you moving?

Well, do you have a good selection of, um, exercises?

Alright, so have a little bit of self reflection.

What is pulling your energy and then think about Okay.

How am I going to credit it back?

Okay, so there's a super important because we can add

things into our daily lives and not even realize it.

Next week, we're gonna talk about nutrition and the week

after sleep for today, we're focusing on the breathing movement

aerobic portion, and then you also have to recognize your

dimensions of wellness.

So that's like your occupation and environmental spirituality, that kind

of stuff.

All right.

All those things impact how we're going to recover.

So think about where What is stealing your energy and

then really think about how you can credit that system

back each day.

Next, you're going to make a plan.

All right.

So basically, we use what's called the Fit principle.

This has been around for years.

This is nothing new.

So when you're looking at making a training program, its

frequency, intensity, time and type.

All right, So look at your weekly schedule.

Have some time management.

What assignments or do look at your entire week tours

or whatever you need to do around the house.

Really be honest with yourself.

How many workouts you can do in your week?

What are your ghouls?

And then where can you fit the recovery or rebound

days? It's an example from Jewell Jamison here, and I'm

gonna put this on model this article so you can

read it.

This is one example he likes Thio.

Use the phrase rebound as his recovery days, which are

specific workouts.

So we just talked about that are actually going to

still continue to illicit those adaptation adaptation responses.

All right, so you keep moving forward with your performance,

avoiding that fatigue.

So if you look at this, you can look at

an example.

Stimulation is basically a moderate volume, so that's the blue.

The red of those development days where that's the intensity

is really quite high.

So perhaps that's when you're gonna be doing those anaerobic

type training sessions and in the green is that rebound

typed in and those air workouts that are going to

focus on that parasympathetic nervous system?

All right, so look at your exercise selection throughout the

week. Are you getting the key movements in?

How are you moving?

Are they primarily multi joint?

What is your total volume?

And what is your total aerobic versus an aerobic sessions

in your week?

Because that's really going to either compliment or hinder your

ability for that recovery process and, of course, your overall

performance. All right, so let's look at an example.

This is Joel Jamison.

This has taken right from his website.

Alright, Onda again, I will give you access thio this

inner Ruutel for some extra resources.

And I love this example because it's really specific to

what we're talking about, as well as your training for

the PPT.

Okay, so this is an example of a rebound Recovery

day workout.

There's an active recovery day.

Starting off with breathing thing.

You're gonna do temple intervals.

Alright, doing three different modalities.

Once you've done the tempo intervals, you're doing a classic

lower body pull your hinge movement with some upper body.

So you're doing dead lifts.

Remember those dead lifts?

You're dropping the weight from the top.

Okay, you can see there that the volume is not

high, but you're still lifting at 80 to 90%.

All right, so the goal here is you're still gonna

a list of those training responses, but you're not gonna

be sore the next day.

Okay? Then you're gonna do a recovery cool down on

the bike.

All right?

And then you're again focusing on feeding that parasympathetic nervous

system getting down to the breathing and purposeful stretch stretching

and foam rolling.

So that's an example of how you can use lifting

and that training session for your recovery day.

Let's look at another example which is specific to running.

This is right from our website.

This is Kevin's 13 week running program.

So you see, it's a little bit different.

But if you look at the Wednesday and Friday work

out, those are essentially your active recovery days.

You can see your running at an easy pace, all

right. And then you're doing some of that tempo training

with the strides.

Alright, then back to the easy pace or running.

So where's the Thursday work out there?

Well, Thursday in this program is an off day.

But think about where your energy debts are coming from.

Maybe that Thursday, if you choose is training program.

Maybe you can try some meditation or other forms of

passive recovery already.

What is taking your energy?

Think about that.

How can you keep crediting the system?

So basically, it comes down to What can we do

every day to really help ourselves?

Add breathing out of warm up and a purposeful cool

down. All right, so these are all the resources for

you. You're already training.

Hopefully, you know, at least 3 to 5 times a

week getting ready to come back.

So make adding a breathing exercise to your warm up

is a great way to just credit that your system

daily. Right?

So this is on model.

You can watch videos.

There's five different examples of breathing exercises there.

Choose one.

Give it a try added to your daily programming.

Okay, let's talk about the supple seven.

Alright, I put this together at the start of fi

up because I know look, people do not like to

warm up.

I know this all right.

It's not sexy is not find it is so important.

So the supple seven is basically just a Siris of

exercises. It takes less than five minutes to do, and

it works on basic ankle mobility, hip mobility, Jurassic and

shoulder mobility and are reflexive core stability.

Alright, so make your warm up purposeful, incorporating all those

different exercises which is going to make your movement efficiency

better. All right, which means your energy demand is not

gonna be so high when you're training.

Okay, Next is recovery five.

This is a new one we just put together.

So it's the same concepts no one ever likes to

cool down.

So let's cool down with something purposeful that is going

to credit the system with breathing and movement that's going

thio feed that parasympathetic nervous system.

So again, just add some recovery in there.

All right?

Last thing we're gonna talk about is what has been

known or is known as a overtraining principle, but kind

of thinking about it more as under recovery.

All right, so do you need to change something?

So if you notice a sudden drop in your body

weight If your heart rate is elevated more than 68

beats comparatively to your regular morning heart rate.

You know, if you're not sleeping well, if you're constantly

feeling tired, these are all signs that you're potentially not

adopting Walter Training program.

So something needs to change.

All right.

So basically, you could just the best way to do

that is, you know, keep an eye on your resting

heart rate.

That is a really good and proven method to show

how you're adapting to your training.

Do that in the morning before you get out of

bed. Alright, so awesome job.

You stuck with me through this whole time?

Think back to the very beginning of this lecture.

Would you change any of your answers from that knowledge

check? After reviewing, we've just reviewed.

So all those examples would be Yes, they're all recovery

sessions because and includes eventuality and specificity thio their sport

and or fitness or whether trained or untrained, all them

feed into that parasympathetic nervous system through either active or

passive methods.

That aerobic system or working on breathing, mobility, stability and

exercises are multi joint and concentric focused and nature thio

to minimize your delayed onset of muscle soreness and fatigue.

Those air just those basic principles.

Alright, So basically, what do you need to do now

in terms your knowledge checks and you do the quiz,

So why not just do that right now?

Get out of the way.

It's fresh in your head, so bang that out.

And then this week you'll just submit your regular training

log. But really take some time to reflect this week,

not training log.

What did you put as your week for assignment?

Your conditioning sessions?

How can you incorporate those conditions?

Because I'm assuming hopefully you put, um, conditioning stuff that

you like to do.

How can you maybe add those training sessions you did

in tow this week's training log or your workout?

All right, so do the quiz.

Do your training log.

But when you're doing that training log, really think about

all these concepts in your week of training.

Okay, how can you credit your system daily frequency, intensity,

time and type with that aerobic, anaerobic and, of course,

your strength conditioning exercises and then do some regular check

ins toe.

Actually, how you're feeling all right, your sleep quality and

really? Overall, you're feeling great.

Are you ready to attack the day or you constantly

having days where I'm like, man, I'm so tired.

All right, so that pretty much concludes your week five

on recovery.

Next week you will be hitting some nutrition with Taison.

I really wish you all the best.

And I can't wait to see everyone in person live

again. And we can actually apply these principles and realized

If so, have a wicked day.

If you've been sitting in front of the computer all

day, now is a perfect time After you do the

quiz to go out and do something really like to

do in some physical activity.

High five, you guys rock super happy to still be

part of this team.

Recovery

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