📍 Recovery guideFree guide, 34 pages
Match your recovery to the work you did
Most people recover the same way after everything: a stretch, an early night, maybe an ice bath. It does not work like that. A heavy lifting day, a long run, a week of back to back meetings and a flight each leave a different kind of fatigue, and each needs a different fix. This guide shows you how to tell them apart and what to do about each one, with the numbers.
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Why the rest is where you get stronger, and what happens when you skip it
The four kinds of fatigue and how to tell which one you have
What to do after each kind, with times and temperatures, and a grid of which tool fits which fatigue
Eight exact protocols: cold water, the ten minute reset, switching off, switching on, the foam roll map, refuelling, the flight, the morning
What to do when: eight real situations, read and acted on
The foods that help you repair, a thirty second morning check, and a week laid out
The four kinds of fatigue
What causes it
Heavy lifting above about 85% of your max. Top speed sprints. Hard jumping and landing. Low rep power work. Any session where the bar moves slowly because it is heavy.
What it feels like
Flat. No pop. Weights feel heavier than they are. Reaction time is off. You can still grind, but nothing is snappy.
What causes it
Muscle building work like 6 sets of 6 with two minutes rest. Long lowering phases. Downhill running. Lots of stopping, starting and changing direction. A long flight or a day on your feet.
What it feels like
Sore and stiff. Heavy legs. Stairs are a thought. You move like you are 20 years older for a day or two.
What causes it
High volume sessions. 3 sets of 12 with a minute of rest. Tempo runs, intervals, long swims, anything repetitive for a long time. A big week of training volume.
What it feels like
Drained and hungry. Breathing hard on things that are normally easy. Sleep is heavy but you still wake tired.
What causes it
A big game, a pitch, a presentation. A new team or a new job. Conflict at home or at work. Travel. Anything you read as a threat, even a small one. Or things are just not right and you cannot say why.
What it feels like
Wired, not tired. Short fuse. Busy mind at 2am. You skip the warm up and rush the session, or you cannot make yourself start.
Section 05 gives you the matching list for each one: cold water, stretching, easy movement, compression, breathing, light and sleep, with times and temperatures.
Marin Lazic. Strength and conditioning coach to the Australian men's water polo team, and to busy professionals who want to stay strong. The guide is the recovery system I use with the national team, written for people who train hard around a full week of work.
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