56. Recovery Rituals: How to Bounce Back Faster After Climbing Sessions

In today's episode I'm talking Recovery Techniques in the form of Recovery Rituals. These rituals will help you be more energetic, lower your risk of injury, and you'll enjoy better climbing sessions. Find out the role of energy in your body, and how it effects your recovery. Also learn how to reevaluate your training intensity and volume, as well as create better habits around nutrition, sleep, your recovery techniques, and mental well being. All of this can affect how you recover. Whether you're preparing for an indoor project or simply wanting to feel less tired during your climbing sessions, stick around for some great info!

00:01:33 What recovery actually is: energy

00:06:26 Are you thriving or just surviving your climbing sessions

00:07:29 What is happening in the body during a workout session & how recovery works to rectify those things

00:10:52 How to jumpstart your recovery

00:13:43 Track everything; highlighting the role of intensity and volume

00:14:55 Guidelines on how to increase load

00:18:17 Leave a session feeling snappy

00:18:52 Nutrition: Macro nutrients, minerals, and micro nutrients

00:22:28 Sleep

00:24:06 Active and passive recovery strategies

00:31:15 Mental and emotional side of recovery

00:34:04 Common mistakes and beliefs that climbers have

00:37:55 Implementing these recovery strategies

00:42:00 Challenge!

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ntro To Training Masterclass is another free way to work with us: https://www.modusathletica.com/masterclass

References:

Gabbett, T. J. (2016).** The training-injury prevention paradox: should athletes be training smarter and harder? **British Journal of Sports Medicine, 50(5), 273-280. https://bjsm.bmj.com/content/50/5/273

Kellmann, M., & Kallus, K. W. (2001). Recovery-Stress Questionnaire for Athletes: User Manual.

Philippe, M., Wegst, D., Müller, T., Raschner, C., & Burtscher, M. (2012). Climbing-specific finger flexor performance and forearm muscle oxygenation in elite male and female sport climbers. European Journal of Applied Physiology, 112(8), 2839-2847.

Haff, G. G., & Periodization Research Team. (2014).Periodization strategies for strength power athletes. Strength & Conditioning Journal, 36(4), 14-24.