In training, one of the hot topics that I get questioned about is recovery and what does it take to recover from workouts and training. With the jammed packed schedules I see from most of our athletes we train, and even the hectic agenda from our adults we work with, recovery is a bigger key to fitness, health and performance success than ever before.

A while back, in one of my “Ramblins with Coach Rozy” articles we spoke about “Strategies for Faster Recovery from Training”. Today, I want to break things down and make it as simple as possible. Because the key here is you have to take the time to do some things to recover! If you don’t take action, “faster,” “slower” are replaced with NOT AT ALL.

So recovery is key, and here are 5 tips, my “5 R’s of Recovery” that you can use to recover and make sure you stay on track to reach your best levels of performance, health and wellness. For an infographic on the 5 R’s, go to and you can print off a one page flyer to post on your mirror or in your locker.

1. Relax. Now relaxing is different from one person to the next. But find something that allows you to unwind, lower your heart rate and let your mind turn off for a little while. Put your feet up, listen to music (tunes that calm you — not get your ready for a high intensity workout), read. Being able to relax, control your heart rate and take your mind off the stressors of the day is huge for improved performance.

2. Restore. I like to think of Restore as “re-stock”. If you’ve used everything off the shelf, you need to replace it, stock up some goodies for later. Your body is the same way. By finding ways to help the body re-stock, or restore itself faster, you are able to come back at high energy levels, mental levels and emotional levels. Examples to help restore would be to take an ice bath, get a massage, do contrast showers. Again, for information on ice baths or contrast showers — go to and we give you guidelines to use when you implement these ideas on how to restore yourself.

3. Repair. Many times folks think that restore and repair are the same thing. Using the re-stock example, if I don’t have anything to re-stock the shelves with, and you just stand in the store room all day — not much is getting done. You have to have the “product” to Repair the body, when you do, the body can help to restore itself. Ideas here are to get in carbohydrates and protein combo within a 20 minute window after working out, i.e. — chocolate milk and a peanut butter and jelly sandwich. Make sure you’re getting in the right type and amount of food throughout the day.

4. Rehydrate. Now part of repair can be in the rehydrate department. You have to make sure you’re getting in enough water and other liquids to make sure the body can operate at peak levels. Hydration is the key. Drink at least 16 ounces of water after training, replace your electrolytes, “eat” your water — get foods high in water content such as watermelon. Think in terms of drinking water — take half your body weight and that’s how many ounces of water you should drink a day! More in hot, humid weather and more if you are exercising at high, intense levels. So Drink Up!!

5. Reset. Again, many times folks think that relax and reset are the same. They aren’t. Re-setting means to act, adjust, or fix something in a new or different way. Relax means to become less tense, rigid, or firm. When we relax, it helps us get to a spot to be able to reset so we can set up new steps, or adjust our path of where we want to go on our fitness, health and performance path. Reset by mediating, lay down in a quiet room and gather your thoughts, do deep breathing exercises.

When we can take these simple (sometimes not easy) tips and apply them in our lives, we find out that the path to continue to maintain, improve and elevate our fitness, health and performance is a smooth journey and not a bumpy road.

Mark “Coach Rozy” Roozen is owner/director of Coach Rozy Performance — Powered by AVERA Sports Yankton. He can be reached at 817-219-2811, email him at or you can find more information at about training programs, bootcamps and athletic & sport development

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