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RECOVERY PROTOCOLS

RECOVERY PROTOCOLS

Utilize the protocol below to boost your recovery post-training by shifting your body in to a more parasympathetic/relaxed state, So you can train hard again tomorrow!
Breathing Post-Workout Recovery Protocol #1
File Size: 28 kb
File Type: pdf
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Breathing Post-Workout Recovery Protocol #2
File Size: 29 kb
File Type: pdf
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Mobility Recovery Protocol #1
File Size: 52 kb
File Type: pdf
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Improve Recovery by Understanding the Nervous System
By: Regan Quaal
 
Nervous System Basics
 
The Nervous System consists of three major parts: the central, peripheral, and autonomic nervous system.  The part that is most important to athletes is the Autonomic Nervous System (ANS), which regulates many body processes like heart rate.  The ANS has two main divisions: the parasympathetic nervous system and the sympathetic nervous system.  
 
The Parasympathetic Nervous System (PNS), known as the “flight response”, it’s responsible for down-regulating our bodies to promote relaxation and recovery.
 The Sympathetic Nervous System (SNS), known as the “fight response”, responds by stimulating the body to prepare for stressful/intense situations.
Why Does This Matter?To maximize training, you need to take advantage of the effects of both the parts, specifically the PNS for longevity and recovery.
 The PNS is the state we want to be in the majority of our lives because of its relaxation effect. It allows for more efficient recovery due to the increased absorption of nutrients and lower stress levels.  Engaging the parasympathetic nervous system can also be very beneficial in your daily training routine, particularly after competitions and training to promote faster recovery. 


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  • Crossfit programs
    • CROSSFIT CLASS PROGRAMMING >
      • CROSSFIT CLASS STRENGTH TRAINING PROGRAMS
      • CROSSFIT CLASS FUNCTIONAL BODYBUILDING
    • CROSSFIT INDIVIDUAL SPECIFIC PROGRAMS >
      • BARBELL CYCLING TRAINING PROGRAM
      • GYMNASTIC CAPACITY TRAINING PROGRAM
      • MONOSTRUCTURAL CONDITIONING PROGRAMS
    • STRENGTH SPORTS PROGRAMS >
      • OLYMPIC WEIGHTLIFTING PROGRAMS
      • POWERLIFTING PROGRAMS
      • SUPERTOTAL TRAINING PROGRAMS
      • WAVE-LOADING TRAINING PROGRAMS
      • AUTOREGULATED TRAINING PROGRAMS
    • DAILY CROSSFIT WORKOUT
    • GYMNASTIC SEMINARS
    • INTRO BEGINNER ON-RAMP PROGRAM
    • CROSSFIT GYM CONSULTING
  • Sports performance
    • ULTIMATE GPP PROTOCOL >
      • GPP GIANT CIRCUIT
    • FREE WORKOUT DOWNLOADS >
      • TERRIBLE 20s CONDITIONING
      • SUPER-ATHLETE WORKOUTS
      • SUPER-SIZE WORKOUTS
      • VERTICAL JUMP TRAINING
      • RECOVERY PROTOCOLS
    • SPORT SPECIFIC PROGRAMS >
      • TRACK & FIELD TRAINING PROGRAM
      • WRESTLING TRAINING PROGRAM
    • TRIPHASIC TRAINING >
      • ECCENTRIC ELITE TRAINING PROGRAMS >
        • ECCENTRIC POWER PROGRAM
        • ECCENTRIC HYPERTROPHY PROGRAMS
        • ECCENTRIC ATHLETE PROGRAM
      • ISOMETRIC ELITE TRAINING PROGRAMS >
        • ISOMETRIC SPEED PROGRAM
        • ISOMETRIC STRENGTH PROGRAMS
        • ISOMETRIC ATHLETE PROGRAMS
    • PERSONALIZED PROGRAMMING
    • LACTATE RETENTION METHOD
    • BUILT LIKE BOND TRAINING
    • AT-HOME ATHLETE PROGRAM
    • CLUSTER STRONG PROTOCOL
  • BLOG
    • ARTICLES
    • PUBLICATIONS
    • EXERCISE DATABASE
  • warm up generator
  • TESTIMONIALS
  • FREE CONSULTATION SIGN UP
  • About Me