Recovery after training – what actually works

Sleep, eating enough and days without load account for the vast majority of the effect. No device, session or supplement will make up for a week of five hours a night.

It sounds less attractive than new technology, and that is exactly why it is worth repeating. If the basics are shaky, everything below will cost money and will not give you the result you expect.

Only on that foundation does the layer of tools make sense. Their job is to shorten the time back to full capacity and to make the gaps between sessions more comfortable.

Most people remember recovery only once something starts to hurt. It is a bit like filling up only on the reserve tank – it works, but it costs more nerves than it needs to.

Putting one session into your weekly plan, regardless of how you feel, works better than reacting to warning signs. It is also why bundles and the membership cost less than single visits – we reward rhythm, not firefighting.

Start with one question: are you sleeping and eating well enough for adding anything to make sense? If so – pick one tool and stay with it for a month, instead of trying everything at once.

At the first visit we go through this together: we ask about your week, your training load and your sleep, and only then do we suggest a technology. Without that conversation any recommendation would be guesswork.