Training program

Recovery

Train hard, bounce back faster

Difficulty

Beginner

Duration

Ongoing

Workouts

Equipment

Foam roller, Mat

Structured recovery sessions: flush work, breathing, soft-tissue routines and sleep habits.

Faster recovery

Less soreness

Consistency

Sessions in this program

Recovery

Low-intensity circulation and breathing work for the day after a hard session.

Soreness relief

Gentle movement, soft-tissue work and breathing for the day after competition.

Active recovery

A short recovery option for busy days between demanding practices and workouts.

Movement quality

Controlled practice that reinforces clean positions and repeatable technique. This session is tailored to recovery.

Work capacity

Added quality volume that builds capacity while keeping every repetition controlled. This session is tailored to recovery.