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Ask Mike: I know this is the recovery week, but what exactly should I be doing this week – same level of cardio?

Hi Mike,

I know this is the recovery week, but what exactly should I be doing this week – same level of cardio?

Thanks – see you for phase 4!

Mary

Hi Mary,

Great question.

Recovery week is designed to allow your spirit, mind and most important in regards to boot camp, your body, to heal, recover and regenerate so as to return to a stronger and fresher state of being.

I wrote an article about recovery week.  To read it click here:

Recovery Week Plan

Perform the following active recovery workouts if you feel:


Beat Up:

S:  NO strength

C:  (1)  WL = 360 female/270 male of total cardio (can be weight bearing and non weight bearing) sprint intervals and non-sprint.

(2)  FL  =   220-250 females /150-175 males of total cardio (can be weight bearing and non weight bearing) intermittent sports, sprint intervals and non-sprint.

(3) P= ask me

N:  Eat lean & clean

Regeneration:  Roll, stretch, mobility exercises, movement prep, massage, whirlpools, alternative medicine therapies… x 3.

Semi-Beat Up:

S:  50% total strength volume x 1-3 days (do 50% of a challenge workout or do 50% of week 3 of Workout A, B and/or C  from exercise log or 50% of the 4 Week Fat Loss Jump Start Workout);

C:  WL = 250 females / 175 males; FL = 190 females / 125 males; P = ask me

N:  Eat lean & clean.

R:  Roll, stretch, mobility exercises, movement prep, massage, whirlpools, alternative medicine therapies… x 2.

Feel Great:

S:  1-3 days of full strength routines (do full challenge workout or do week 3 of Workout A, B or C from exercise log or full workout of 4 Week Fat Loss Jumpstart);

C:  WL = 250 females / 175 males; FL = 190 females / 125 males; P = ask me

N:  Eat lean & clean.

R:  Roll, stretch, mobility exercises, movement prep, massage, whirlpools, alternative medicine therapies… x 1.

I hope this helps and if you need clarity, just comment below and I’ll answer it for you as best I can.

Your coach,

Mike

About the Author
is the owner and founder of Athletes by Alves a performance training company and co-owner of Change Your Body Boot Camps a full service lifestyle transformation program. He is a Licensed and Certified Athletic Trainer with the Prestigious National Athletic Trainers Association and a Certified Strength and Conditioning Specialist with the World Renowned National Strength and Conditioning Association. As a coach and trainer he has helped thousands of people return to health, improve their shape and achieve personal bests through performance training.

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