For this Recovery Day, the goal is to explore Steam, Sauna, and Meditation as a recovery practice. The more familiar you can become with these recovery strategies, the easier it will be to implement in future stages, especially during In-season competition.
Recovery: Steam, Sauna, and Meditation
Work-In
Recovery Day
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Recovery Blocks
Steam or Sauna
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Sauna and Steam bathing has been shown to improve recovery and athletic performance in many types of athletes. Benefits include improving circulation and heat tolerance, increasing growth hormone and other muscle-building hormones, reducing muscle tension and potentially soreness, and improving relaxation and mood. 10-15 minute sessions to start and up to 30 minutes as tolerance is improved. Be sure to hydrate with extra water before and after each session. This can be done several times per week
GPR
Recovery: Steam and/or Sauna
Spend a minimum of 10 minutes in a Steam and/or Sauna
| Set | Time |
|---|---|
| 1 | 10-30min h:m:s |
Meditation
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A big part of Athletic Performance is the Mental/Emotional domain of sport. Meditation has been shown to improve athlete’s abilities to better focus, deal with emotional challenges, have greater self-awareness, and have relaxation or calm during stressful periods. Meditation should be done in a quiet space, comfortable posture, for 10-30 minutes. Focus can be on breath and mindfulness and/or visualization techniques can also be used. This can be done daily.