Dan John – Sun 12.10.17
Dan John is an amazing coach who has trained many of the best. His focus is often on training longevity, which I’m sure all of us want to do, train as long as we can! I found this great article of his that I haven’t seen for years. I re-read it and it is still great:
Recovery: The Next Generation
At a recent workshop, Doctor Lonnie Lowry noted that we need to learn to “Quantify” recovery. Simply, we need a daily reminder and a daily checklist to make sure we are balanced in our fitness goals. Since this workshop, I have been having my athletes use a simple ten point scale: Nutrition (4 points): 2 points for a good breakfast, 1 point for two snacks, 1 point for two additional meals… for a total of 4 points. (Breakfast, snack, lunch, snack, dinner is a four point day.) I think “good” choices, the superfoods, are the key, but I will accept just about anything from an athlete who is just learning that success is more than just dinner and soft drinks each day. Sleep (3 points): 8 hours is 2 points. One or two hours more is 3, one or two hours less is 1 and less than that is none. Relationships (1 point): Things were good today: 1 point.
Fights, stress, break ups: No points, maybe even negative points.
“Alone” time (1 point): If the athlete had some time during the day to collect their thoughts and relax without any time or work or school issues… you get 1 point. You need to figure 15 minutes at least…but that is not on the internet, phone, or a car, either! Play time (1 point): If the athlete found some time in his or her day to simply laugh and enjoy themselves in the company of others…not with a television on nor a phone nor the internet…you get a point. Table conversation is the best, followed by old-fashioned games.
Tally this up each day. You should strive for “tens” across the board. If you increase your training load from walking to full-time Olympic lifting, you need to really look at these five areas. Lowery also recommended comparing and contrasting your training profile to your recovery profile.
The single discipline athlete could have a chart from one to ten. Even if that athlete does nothing, that day should be assigned three or four points (out of ten). An exhausting workout would be a ten and you can gradually get a feel for workouts from a “four” to a “ten.”
Read the rest of the article with all its graphs and points, click HERE