The #1 Thing that ACTUALLY Boosts Recovery (New Research)

Summary

This video outlines a comprehensive training plan for athletes, particularly those preparing for events like *HiRoX*. The schedule includes a variety of workouts focusing on strength, speed, power, and recovery. Key components include lower body strength training (deadlifts, squats), interval running, and functional movements. The plan also emphasizes the importance of rest and carbohydrate timing to optimize recovery. Viewers are encouraged to subscribe for more insights on training and recovery strategies, as well as to explore the channel's detailed training plans based on the latest research.

Takeaways

• 😀 The training plan focuses on preparing athletes for Hyrox, CrossFit, or functional fitness competitions.
• 😀 Monday and Tuesday feature high-intensity lower and upper body workouts to build strength and power.
• 😀 Wednesday is a dedicated rest day for recovery, helping athletes recharge and support CNS adaptation.
• 😀 Thursday is a speed-focused day with CrossFit-style workouts to improve athletic explosiveness.
• 😀 Friday's interval run (30/30 or 40/20) targets maximum oxygen consumption (VO2 max) and glycogen depletion.
• 😀 Saturday can either be a moderate day with a light workout or a rest day, depending on the athlete's needs.
• 😀 Advanced athletes may incorporate sled pulls/pushes or easy runs into their training on Saturday.
• 😀 Sunday focuses on Hyrox-specific functional movements in a 40-minute high-intensity interval workout.
• 😀 The training plan undulates in volume and intensity over time to ensure continuous progress and adaptation.
• 😀 The speaker encourages viewers to explore training plans, which are based on current literature and findings.
• 😀 Viewers are invited to like, subscribe, and check out a video about carbohydrate timing for better glycogen recovery.

Q & A

What is the general structure of the training program described in the video?

The training program is structured to include intense training days, rest days, and recovery periods. The program focuses on strength (e.g., deadlifts, front squats), speed, power, and functional workouts, with rest days and moderate sessions for recovery and performance adaptation.

Why is a rest day included on Wednesday in the training schedule?

The rest day on Wednesday allows the athlete's central nervous system to recover after high-intensity, heavy efforts from previous training sessions, aiding in training adaptations and performance improvements.

What type of training is done on Thursday and Friday?

Thursday and Friday are hard training days, with Thursday focused on speed and power, typically in CrossFit-style workouts. On Friday, athletes perform interval running sessions (e.g., 30/30 or 40/20 intervals) designed to push their aerobic capacity near their VO2 max.

How does the interval run on Friday affect the body?

The interval run on Friday depletes glycogen stores significantly, which is a critical energy source during intense exercise. This depletion challenges the athlete's endurance and recovery, reinforcing the need for efficient glycogen resynthesis post-training.

What type of session is suggested for Saturday in the program?

Saturday can be a moderate day or a rest day. Alternatively, athletes can opt for a zone 2 aerobic session or perform sled exercises (sled pull/push) paired with an easy run, especially for advanced athletes who can handle more volume.

Why is a 'zone 2' session recommended on Saturday?

'Zone 2' refers to a lower-intensity aerobic session aimed at improving endurance without excessively taxing the body. It provides recovery benefits while still maintaining cardiovascular conditioning.

What does the Sunday workout involve?

The Sunday workout is a high-intensity, specific interval workout for 40 minutes, utilizing functional movements. This session challenges the athlete's stamina and strength, supporting overall fitness.

How does the program adjust training volume and intensity over time?

The program undulates the training volume and intensity over time, meaning it alternates between heavier and lighter weeks, allowing athletes to adapt to increased demands while avoiding overtraining.

What is the significance of carbohydrate intake timing discussed in the video?

The video highlights that the timing of carbohydrate intake can significantly affect glycogen resynthesis and recovery. Consuming carbs at strategic times after intense training can enhance recovery and prepare the body for subsequent workouts.

How does the video encourage engagement with the audience?

The video encourages viewers to subscribe to the channel by noting that 70% of viewers are not subscribed. It also promotes a link for training plans related to High Rocks and functional fitness, supporting both the channel and the viewer's fitness goals.