Sleep is unequivocally the MOST crucial intervention that an athlete can prioritize to achieve optimal recovery and performance. Research consistently underscores the significance of sleep in the world of athletics. As a strength and conditioning coach, I can’t stress enough the pivotal role that adequate and restorative sleep plays in an athlete’s journey toward peak…
Yesterday, my Oura readiness score was 94. I should have had a good workout, but I didn’t! The first exercise was bent-knee deadlifts and my goal was to work up from 305 to 335 in a step-loading fashion for 5 sets of 5. I went to do my first work set and it felt like…
We all know by now that active recovery is better than passive recovery. It’s better to keep moving between sets than to sit on your butt. Physically, it helps flush out waste products, prevent blood pooling and lightheadedness, and keep you warm. Mentally, it keeps you focused and motivated. Moving between sets is one aspect…
Here’s my heart rate variability (HRV) after having an adrenal IV drip yesterday. This is one of the highest HRV scores that I’ve ever had. To give you an idea of what it means, my average HRV score is in the 30s and the max is usually somewhere between 50-70. The higher the HRV, the…
In strength training, it’s wise to work up to a peak load over a number of workouts, and then drop down a bit at the end before starting a new program. Although it’s useful to deload at the end of a routine to prepare (or more appropriately, “repair”) the body for the next program to…
JP: What can you tell us about hydrogen peroxide IV drips? Dr. S: This is very controversial, actually. There is a big lawsuit right now where a lady in Florida died apparently from hydrogen peroxide therapy and the family is suing the physician. The American College of Advanced Medicine is going to battle to try…
Many experts have touted the benefits of low-intensity strength training following high-intensity work to enhance recovery. This type of training is often referred to as a “feeder workout.” However, Australian research has shown that light concentric exercise may temporarily reduce soreness, but has no effect on recovery from muscle damage induced by eccentric exercise (see…
In a recent interview, Gary Reinl, author of ICED! The Illusionary Treatment Option, discussed the importance of lymphatic drainage. As Reinl puts it, the lymphatic system is basically a draining system taking the garbage out. It’s like a garbage disposer in your sink – it takes garbage in from one end and disposes it out…
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