Optimal Post-Lifting Recovery

A comprehensive program for optimal recovery after heavy weightlifting, focusing on hydration, nutrition, sleep, active recovery techniques, and technology integration. Built upon the original thinking and structure of the source text.

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Program Modules

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Foundation: Hydration, Nutrition, Sleep

Establish a strong foundation with optimal hydration, nutrition, and sleep. This module uses positive reinforcement with reward points to encourage adherence.

Foundation: Hydration, Nutrition, Sleep

Daily

Establish a strong foundation with optimal hydration, nutrition, and sleep. This module uses positive reinforcement with reward points to encourage adherence.

“The bottom of that pyramid is your foundation: the fundamentals of three things - hydration, nutrition, and sleep.”

reflection
🏃

Active Recovery

Incorporate active recovery techniques to promote blood flow and lymphatic drainage.

Active Recovery Session

Daily

A structured active recovery session incorporating light cardio, foam rolling, mobility exercises, and deep squatting. Consider habit stacking by pairing this routine with a pre-existing habit (e.g., after brushing your teeth).

activity

Active Recovery Knowledge Check

Weekly

Test your understanding of active recovery principles.

quiz
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Technology Integration (NMES)

Utilize NMES devices (e.g., PowerDot, Marc Pro) to optimize recovery without adding additional fatigue. Consider the 'avoidance' gamification element by presenting NMES as a way to avoid excessive fatigue.

NMES Session

Daily

30-minute NMES session. Use either PowerDot or Marc Pro on targeted muscle groups. Choose a time that fits into your daily schedule. Consider social comparison by tracking session duration against other users (anonymized data).

“An NMES device... is going to allow you to do that.”

activity