01Basics
The foundation for structured strength training: from technique and exercise selection to planning.
19.90€
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E-book
Recovery
The workbook
Your workbook for real recovery: optimise sleep, avoid overtraining, and support better recovery and more consistent training.
- 29 pages
- 9 chapters
19.90€Your purchase keeps countingWith your order you get a personal code.If you later get a bundle or the Complete Library, the price of this e-book counts in full. You only pay the difference.If you start coaching, the amount comes off your first month.The code is valid for 12 months from the purchase and can be used once.
Right after payment you get an email with your invoice and the download link. Read the PDF on your phone, tablet or computer, or print it. The link works for 7 days and up to 5 downloads, so save the file straight away.
What this is about
Why recovery is the underrated lever.
Recovery is the part of training that doesn't happen in the gym.
Ignore it and you train harder yet progress more slowly: more setbacks, more injuries, more weeks that lead nowhere. Once you deliberately manage sleep, stress and rest, you stop training against yourself.
- Sleep Quality
- Stress Management
- Spotting Under-Recovery and Excess Fatigue
- Deload Weeks
“Training sets the stimulus, recovery makes the adaptation possible.”
What’s inside
9 chapters, 29 pages.
- 01Pages 3 to 4
Getting Started
Why recovery is the underrated lever
- 02Pages 5 to 7
Sleep Fundamentals
Sleep stages, sleep needs and their effect on training
- 03Pages 8 to 10
Sleep Hygiene
Light, temperature, routine and screen time
- 04Pages 11 to 13
Stress and Cortisol
How chronic stress blocks recovery
- 05Pages 14 to 16
Active and Passive Recovery
Mobility, walks and deliberate rest
- 06Pages 17 to 20
Spotting Under-Recovery and Excess Fatigue
Warning signs, resting heart rate and performance drops
- 07Pages 21 to 23
Deload Weeks
When and how to deliberately shift down a gear
- 08Pages 24 to 26
Nutrition and Recovery
Protein timing, fluids and micronutrients for recovery
- 09Pages 27 to 28
Conclusion
Anchoring recovery permanently in your training life
A look inside
This is what it looks like.
Three real pages from the workbook: an evening routine that actually helps, overtraining versus simple fatigue and four ways to structure a deload.
The principles
The four principles of good recovery.
01
Prioritise sleep
Enough sleep is the foundation every other recovery measure builds on.
02
Keep an eye on stress
Training stress and everyday stress draw on the same capacity, so look at both together.
03
Plan your load
Manage training volume and intensity so your body can recover between sessions.
04
Take signals seriously
Fatigue, performance drops and low mood are signals, not side notes.
Recovery is part of training too.
Cheaper in the bundle
Training Bundle
Recovery together with Basics and Muscle Growth.
Or all six e-books at once: Complete Library for €89.90 instead of €119.40.View the library
Premium CoachingAll e-books are included free in Premium Coaching.View coachingMore e-books
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