Building a Weekly Recovery Plan — Evidence-Informed Template

TL;DR

• Anchor recovery around sleep, nutrition, and load management. Add brief tools/mobility after key sessions and longer low‑intensity work on rest days.
• Track a few simple metrics weekly to see trends (not day‑to‑day noise).

Weekly schedule templates

4‑day lifting week (Mon/Tue/Thu/Fri)

• Mon: Lift A → 10–15 min tools + mobility (region‑specific)
• Tue: Lift B → 10–15 min tools + mobility
• Wed: Rest → 20–30 min easy aerobic + gentle tissue work
• Thu: Lift C → 10–15 min tools + mobility
• Fri: Lift D → 10–15 min tools + mobility
• Sat: Optional 20–30 min easy aerobic or walk
• Sun: Off / light mobility only

3‑day full‑body (Mon/Wed/Sat)

• Post‑lift: 10–12 min tools + mobility each day
• Tue/Thu: 20–30 min easy aerobic + gentle mobility
• Sun: Off or walk

Recovery modules

• Tools: foam rolling or percussive 30–60s/region (warm‑up) or 60–90s/region (24–48h DOMS), comfort‑guided.
• Mobility: 2–3 drills that use the new range (e.g., ankle rocks, hip openers, thoracic rotations).
• Aerobic: 20–40 min Zone 1–2 effort; nasal breathing; conversational pace.
• Sleep & nutrition: prioritize consistent bed/wake windows; protein and fluids post‑session.

Session timing

• After key sessions: keep it brief (10–15 min total). Focus on regions used that day.
• Rest days: longer low‑intensity aerobic + gentle tissue work; end with breathing or down‑regulation.

Check‑ins (weekly)

• Sleep hours (avg), soreness (0–10), readiness (0–10), and 1–2 ROM tests (e.g., knee‑to‑wall).
• If two metrics worsen for 2+ weeks, consider adjusting load or adding an extra rest day.

Safety

• Avoid tools over acute injuries, open wounds, or numb areas. Discomfort ≤ 5/10; stop with sharp/radiating pain.
• If illness, fever, or concerning symptoms, prioritize rest and seek guidance.

FAQs

Can I do long tool sessions daily?

Short comfort‑guided bouts are usually sufficient. Save longer work for rest days.

What if I’m still sore before the next lift?

Reduce volume/intensity, keep the prep short, and prioritize technique. Evaluate sleep and nutrition.

References

• Recovery strategies review: https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-024-00724-6