5 Tools for Recovery

By: Joel Cochran

Gym Jones has a saying “There is no such thing as over training, just under recovering”. This might sound crazy to some people out there especially Weldedters, but I have came to the conclusion that this saying is pretty damn accurate.

Too often members come up to our coaches and talk about how sore they are from yesterdays workout, or how they had to take a day off because they just couldn’t recover. If you are one of these people I have a simple question for you. What tools do you have to recover and how much time do you invest in recovering every day?

From elite athletes to the everyday athlete the answer to that question is usually pretty universal, little to none. Whether it is a time restriction or just a lack of understanding, too many athletes wreck havoc on their bodies by not focusing as much effort on their recovery as they do on their workouts.

Before you go running for your foam rollers and ice baths let me break down 5 different tools that you can use to help you recovery no matter how hard you hit the gym.

  1. Cool-down – The most underutilized tool for recovery is the cool down and it is the easiest and one of the most highly effective way to recover. Next time that you finish your workout take 5 to 10 mins and jump on a bike or rower and start a nice EASY pace. Try this one alone and I guarantee that you will start feeling better each day!
  2.  Contrast Shower – This is the hardest of the recovery tools because nobody likes a cold shower, but your body does. Next time you jump in the shower after a hard workout take 10 minutes to go from hot to cold every minute. Not only will your body feel better but so will your central nervous system!
  3. Sleep – This should be the easiest one to do but we tend to miss this one daily! Your body needs 8-9 hours of sleep to fully recover from a hard workout. So next time you are thinking about turning on the late show, shut it off and climb into bed so you can dream about the gains that are on their way!
  4. Recovery Walk – This isn’t just limited to a walk, you can bike, swim or canoe! The most important thing is that you are taking it easy but moving for 20 to 30 mins 4 hours after your workout.
  5. Yoga – You want to bet a better Weldedter, runner, lifter etc?? Make yoga a priority! Most of us don’t posses the mobility or flexibility to sustain proper form under complex movements such as the snatch, clean or even the back squat. Yoga utilizes your body weight and proper mechanics to not only stretch and lengthen those ropey muscles, it strengthens your neurological pathways so that you can stick those movements without even thinking!

Recovery is quite simple, do it often and do it with a purpose. Remember there is no magic pill, band or machine that will help you recover like good ol dedication and persistence. But don’t take my word for it, give it a try!



Group Class Workout



Warm Up: 3 Rounds 40/20 machine GO Hard get warm.

1 Rd: 20 Goblet Squats (Heavy), 30 Toe Touches

Finish: 1 Goblet Squat Hold, 15 PVC PT, GM



Strength: Back Squat 7×2 Heavy (80-90%) Every 1:30

Lean: No Strength





DE Mile

400m Run

21 Thrusters 95/65

400m Run

15 Power Cleans 145/85

400m Run

9 Deadlifts 235/135

400m Run

6 C2B or 12 Pull ups

Adv: PC 185/125, DL 275/215, MU



Welded Lean

“The Hundreds”

100 Cal Row

100 Sit Ups

100 Cal Bike

100 Russian Twists (one side) 20/10

100 Cal Ski

100 V-ups

Time Cap: 40 Min



Mobility Of the Day: Glute Smash (pg. 300)

Improves: Low Back and Hip Pain, Knee Out Position


Skills: Summer abs