In-season Training - pt. 3 - the Recovery

In our latest series here at HPI we've been talking about in-season training.  If you've missed it you can check out part 1 or part 2

We've talked about mistakes, and we've talked about the actual training, but now it's time to talk about the most important aspect of in-season training, and that is recovery. 

The more capable our body is at being able to recovery and the faster more efficiently it can recover the healthier we will remain, and the better we will perform.

If you follow the outlines I gave with the training in part 2 you're already setting yourself up for better recovery but simply training isn't enough.

I can talk about stretching and foam rolling until I'm blue in the face and I look like papa smurf.  But we all know that we're supposed to do that, and that it helps.  We all do a pretty decent job at taking care of our external self, but what about our internal self.


Don't worry I'm not about to go all Descarte or Voltaire on you and drop some philosophy bombs. Rather I'm still talking about physical recovery. And what I think are the two most important things you can do for recovery.

Health is the optimal interplay between organs, and to stay healthy you need solid nutrition and sleep.

First and foremost lets address the elephant in the room and talk nutrition.  Everyone knows what it is and knows the principles, but it's so different to know then it is to do. The biggest problem is we make things too complicated, but follow these general guidelines and you're setting yourself up for success.



  • 90% of the time eat good, unprocessed foods

  • Mostly dead animals and veggies

  • At least 64 oz of water/day

  • 2 cheat meals a week no longer than an hour

  • Try to make sure carbs are low glycemic 

  • If you eat more than what’s listed err on the side of eating more veggies, and protein

  • No sugar in beverages (unless cheat meal or in exchange of desert)


Seriously, though that's it. Follow these guidelines and you're setting yourself up for a more successful season.  Quit eating processed food and going to fast food. Quit drinkings soda and sports drinks. 

Secondly and most importantly you need sleep.  For youths 8-10 hours is ideal. There is a direct correlation between sleep deprivation and injury risk. The less sleep you get per night the more at risk you are. 

So it's that simple you need sleep.

Take recovery seriously in-season and out of season.