Maximizing Your Active Recovery Days

By Dr. John Rusin

active recovery

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Stronger, Leaner, Healtier, FOREVER

Introducing Functional Strength Training: 
The Monthly Membership Training Solution For People Who Want To Look, Feel And Function Their Very Best, Forever.

Join FST NOw

Here’s What You Need To Know…

1. On paper, an “off” day can mean a few different things to different people based on their idea of what an off day should entail! But if you place performance at a premium, active recovery should become routine.

2. For avid strength athletes who predominantly train with heavy loads and high intensities, using an active recovery day can be advantageous for recovery, especially metabolically.

3. For endurance based athletes, a day off of sport or skill specific training should really mean totally off from any physical activity.

4. No matter what group you fall into, the use of Hands-On SMR Techniques should be a staple of any day off from the gym!  Use the program below to guide your individual “off” day!


Does an “OFF” Day Really Mean No Physical Activity?

Many coaches program strategic breaks from heavy strength and conditioning training to improve the metabolic and muscular recovery processes of their athletes and clients.  No shock there, it’s nearly impossible to train everyday without breaking down at some point in time.  On paper, an “off” day can mean a few different things to different people based on their idea of what an off day should entail.

On one end of the spectrum, the exercise fanatic will read that “active recovery” should be done on a prescribed off day, and go balls to the wall running interval sprints and ending up with their heads in the toilet after the session.  One the other end, an off day is code for a binge eating, couch sitting excuse for physical and mental deterioration.  Either of these outliers totally defeats the original intended purpose of taking a break from training…to enhance recovery in order to train harder the following day!

Here’s The Off Day Difference

Depending on the goals and experience levels of yourself or your clients, the extra effort has to be put in to define what best would fit a day off of normalized training; active recovery or a true off day.  Everyone is not the same, and should not be treated as such.

For avid strength athletes who predominantly train with heavy loads and high intensities, using an active recovery day can be advantageous for recovery, especially metabolically.  It can also be used two fold for some lower intensity cardiovascular exercise that they are most likely lacking in their program design.

For endurance based athletes, a day off of sport or skill specific training should really mean totally off from any physical activity.  The last thing this person needs is additional cardio.  The extra few hundred calories burned from an active recovery will harm metabolic and hormonal balances in the body, ultimately making it harder for them to recover properly.  This does not give the endurance athlete an excuse to sit around and chow garbage all day.  Staying mobile during the day while replenishing hydration and macronutrient balances plays a key roll in the ultimate time of recovery.

What Program To Choose To Expedite Recovery

If you find yourself falling in the middle of these two polar ends, you are not alone.  Many active and fit people have a well rounded fitness routine that blends the best of strength, endurance and cardiovascular training.  My recommendation to you is try the recovery day below, and see how your body responds.  It’s absolutely insane to think all bodies, both internally and externally behave alike, so be your own test subject!  Worst case scenario, you walked a little longer than you would normally during an off day!  It won’t kill ya!

The Perfect Regeneration Workout

Here’s the exact active recovery system that I use with my athletes and clients that aids in the recovery process while working on some weak links in the performance process. Personalize this process to yoru exact needs, and forget about “off” days from now on!

1. Dynamic Warm Up 

2. Total Body Foam Roll

3. Incline Treadmill Walk

  • SPEED: 3.5 mph
  • INCLINE: 10%
  • TIME: ~30 mins
  • TARGET HR: 105-125 bpm
    • Assess every 5 minutes and adjust accordingly

4. Targeted Hands-On SMR Techniques

  • Rectus Femoris
  • Gastroc / Soleus
  • Popliteus (shown below)

**All Hands-On SMR Techniques can be viewed on our acti

Hands-On SMR Techniques

Don’t forget about our great friends the Hands-On SMR Techniques for enhancing tissue quality and recovery.  During an “off” day, utilizing these manual therapy moves can do a great amount for your overall regeneration if you choose to recover actively, or are just taking the day totally off.  Chances are you need more of these in your life!


About The Author

Dr. John Rusin

Dr. John Rusin is an internationally recognized coach, physical therapist, speaker, and writer, whose published over 200 articles in some of the most widely regarded media outlets in the industry like Men’s FitnessTestosterone NationMountain Dog DietBodybuilding.com, and Muscle and Strength, to name a few.

Along with an impressive laundry list of publications, Dr. John works with some of the world’s most elite athletes, including Gold Medalist Olympians, NFL All-Pro Quarterbacks, MLB All-Star Pitchers, Professional Bodybuilders and World Class IronMan Triathletes.

He takes pride in offering uniquely customized programming to clients of all walks of life in the exact same detail and passion as the Pros! Dr. John’s 12-Week Functional Hypertrophy Training Program is now available to you.

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