In my last post I referenced a point system that I use to gauge my recovery through out a week of training (along with listening to my body). I first encountered this system when I finally sat down and read Coach Dan John’s book free e-book “From the Ground Up”. The book is collection of Coach John’s thoughts on Olympic Lifts and Training. His focus is on athletes in Track and Field and Olympic lifters, but there is plenty of good advice for anyone interested in training, both physical and mental. Like the recovery point system.
Coach John came up with a ten point system, broken up over five “recovery” categories.
Nutrition: Two points for breakfast and two additional points for two snacks, lunch and dinner for a total of 4. This means that you ate REAL food. Breakfast is the easy part for me, but unfortunately I have days where I eat a bunch of processed junk. This also means that water is your main beverage.
Sleep: 8 hours is two points, more than eight is 3 (that could be 8 hours and 1 minute.) If I 7 hours then I give myself 1 point, less than 7 is zero points. Naps count!!!
Relationship: This mean that you spent time to talk, have fun and laugh with your significant other. One point
Alone time: Spent time relaxing without any school or work stress. Watching tv and goofing off on the internet doesn’t count. One point.
Playtime: Took time to hangout and have fun with friends. One point.
After you get your total for the day you need to rate your training activities for the day. If you do two activities, like say climbing and cross training, then you break down your training points over two categories, training and practice. In my case training is going for a run, throwing some weights around or a hangboard work out. Practice refers to skills practice, meaning every time I go climbing I should be working on my technical skills, movement, straight arms and such, as well as getting up harder climbs. It should look like this:
Obviously a 1 is an easy work out and 5 should leave you laying on the floor questioning your sanity.
This is a great plan and with the exception of those days when I stop paying attention it ensures that I’m getting adequate rest. I did make some modifications. Here’s what mine looks like (taken from yesterday):
Quiet time: 1
8-2 = 6
Yesterday wasn’t a stellar day, but I did what I could. I stayed up late the night before and got up early the next morning to make it to the weight room before the lacrosse team got there. It goes without saying that you should shoot for a “ten” in recovery every day. On days where I’m feeling super sluggish I just have to look back at what happened one to two days prior and it all becomes clear. This system helps determine what, or how hard you should go on any given training day.