Rebound Training is a targeted way to help your body shift into the the recovery state. This is where the gains of fitness are made.
This template was designed to give you an overview of what a Rebound Training workout looks like and how to use it within your training program.
Rebound Training will:
- Increase blood flow throughout the body to promote tissue repair
- Cause a spike in anabolic hormones that increase protein synthesis and recovery
- Shift the body into the recovery state and accelerate results
2 - Recovery Zone Training
Recovery zone training is an incredibly effective way to help jump start your recovery by increasing blood flow and circulation, without causing additional stress on the body. The key to this is selecting the right intensity (the recovery zone) and choosing low impact exercises.
4 - Recovery Cool Down
Although it's often forgotten, the cool down is just as important as the warm up. This is because it helps return the body back to its normal resting state and jump start recovery.
The goal of the cool down should be to bring your heart rate down below 100bpm and help turn on the parasympathetic nervous system. This is the branch of the nervous system that's responsible for recovery and it can be stimulated by going through a specific cool down process.
What to do next
To learn more about why it's so important to improve your recovery and my best tips, tricks and tools to help you do it, I've put together some additional articles below.
If you're looking to dive even deeper into recovery and get a complete guide to building recovery programs, I've just released a new course called Recover to Win.
In the course, I teach everything you need to know about movement, training, nutrition, sleep, and regeneration and more. Whatever your fitness goals may be, improving your recovery will help you reach them faster.