Recovery and restoration (R&R) is an overlooked component of sport performance. 

Most research that exists regarding the development of an athlete centers on training methodologies and/or the time spent during training. 

I feel that R&R from intense workouts is at least half of the equation. 

When an athlete is able to recover and restore their mind and body they are prepared for the next training session.  If recovery is incomplete, the upcoming training session will suffer. 

As a coach it is important that you place an emphasis on proper recovery and regeneration at the end of each workout.  This will convey the message of its value to your athletes.

When applied properly, R&R techniques allow the body to return to its normal resting state (homeostasis).  Muscles return to their normal pre-workout length and lactate is cleared from the blood, which can ultimately lead to an improvement in fitness levels. 

There are a number of modalities that can be used to aid in recovery.  The following are some examples that coaches and athletes use:

1. Static Stretching
2. Sleep
3. Natural Environment
4. Massage
5. Water
6. Nutrition
7. Music

Below is an excerpt from Science of Sports Training, by Thomas Kurz, offers insight on the application of recovery methods.

"Generally the means of speeding up recovery should be applied not when the unaided pace of recovery is highest - immediately after a workout - but when it slows down (Talyshev 1977).  

Talyshev showed that applying the same combination of sauna and hydrotherapy has different effects depending on the timing post-workout.  

Applying these means immediately after the workout improved work capacity right after the treatment and three hours later; however the next day the athletes were in not as good as shape than if they had not used the recovery means at all.  Applying the same means of recovery 3 hours after the workout led to increased work capacity six hours after the treatment and return of the work capacity to the initial level on the next day.  Applying these means of recovery six or nine hours after the workout increased work capacity above the initial level on the next day."

It is obvious that the timing of recovery as well as the method employed plays a huge role in increasing fitness levels.

Try this approach to R&R and note the changes in your own performance.

First, start by implementing your recovery method immediately post-workout/competition and log your feelings the next day.

Pay attention to how your body feels, note any muscle soreness or tightness that you may be experiencing. 

Also be sure to chart your attitude towards training; i.e. do you feel like training hard or would you rather go back to bed.  And of course note how your following training session goes. 

Was the session a struggle to get through?  Did the weights feel lighter than normal?  After about a week of implementing this new system try to tweak it a little. 

This time re-apply your R&R techniques 6-9 hours after your initial session.  Again, be sure to chart your mood, muscle tension, and upcoming training session. 

Science of Sports Training is a must have for any coaches library.

Click on the image to pick up a copy.

Kurz, Thomas.  Science of Sports Training.  p. 121-122.  Stadion Publishing. 2001