5 Powerful Hardbody Recovery Tips for Effective Strength Training

Table of Contents:

  1. Introduction
  2. The Shift in Recovery Paradigms
  3. Criteria for Effective Recovery Programming
  4. Sample Recovery Program
  5. Conclusion


At Hardbody Athlete, we believe in the power of recovery as an essential part of any strength training program. Recently, a high school athlete asked if we offer recovery strategies, and the answer is a resounding yes. However, there has been a paradigm shift in what recovery entails for many athletes. Instead of focusing on improving physical qualities, there has been an emphasis on finding the latest boots, theraguns, cryotherapy, and other modalities requiring minimal effort.

The Shift in Recovery Paradigms

While I support some of these modalities in the right context, they cannot replace programmed protocols designed to force specific adaptations in necessary tissues or energy systems. Here are a few criteria we use to program our recovery days for efficient and effective results.

Criteria for Effective Recovery Programming

1. Promote a Low Central Nervous System Response: Recovery protocols should focus on minimizing stress on the central nervous system, allowing the body to recuperate effectively.

2. Increase Blood Flow to Muscle Tissue: Effective recovery enhances blood flow throughout the body, delivering essential nutrients to muscles.

3. Enhance Aerobic Capacity: Using fat as the primary fuel source, recovery workouts should aim to improve aerobic capacity.

4. Utilize Lateral and Multi-Directional Movements: Incorporate movements that engage different planes of motion, ensuring comprehensive muscular recovery and adaptability.

Sample Recovery Program

Here is a sample program designed to meet the above criteria and provide efficient recovery for athletes:

CARs (Controlled Articular Rotations):

  • Total Body CARs
  • Hip IR/ER (3x30s)
  • Shoulder ER/IR (3x30s)

Static Stretching:

  • Quadriceps Stretch (1x120s)

IsoMP (Isometric Muscle Preparation):

  • 90/90 Position
  • Squat
  • Lateral Lunge (1×5 min)

Torso Strengthening:

  • Chop & Lift with Mace (3x30s)
  • Weighted Abdominals (3x30s)
  • Weighted Overhead Carry with Dumbbell (3x30s)

Aerobic Capacity:

  • Bike (10 calories)
  • Bear Crawl FWD/BACK
  • Mace Hang Clean
  • Eccentric Neural Grooving – Squat Pattern


Recovery is a crucial aspect of the Hardbody strength training program, designed to enhance performance and reduce injury risk. By following these criteria and incorporating a structured recovery program, athletes can ensure they are fully prepared for their next training session. Remember, recovery is not about taking the easy route but about strategic planning and execution to achieve the best results.