Implementing Simple Aerobic Recovery

FROM THE TRIPHASIC RECOVERY MANUAL

Prior to beginning method complete:

1. Perform your prescribed individualized Vestibular Activation Reset (VAR)

Below are some concepts that are quick and easy to implement in order to increase aerobic recovery and health:

1. Download aerobic circuit
   • Contralateral
   • Super rotational contralateral
   • Super endurance
   • Note: 
     • Light bodybuilding circuit, upper body only will aid in recovery of lower body 
     • Barefoot
     • Eyes closed as much as possible, especially on bikes
     • Mouth taped
     • Focus on breathing methods
2. Hitting the isometrics single leg isometric pulls before download circuits adds to recovery
   • :05 second
   • Spikes Blood flow response
3. The stationary bike is optimal for recovery as it increases the body ability to move fluid without excess stress on the body as a whole
   • Important for pre flight
4. Light 20-minute morning or evening walk

(Refer to Triphasic Training: Manual to Elite Aerobic Health; Implementation and Concepts of General Preparation Phases for additional aerobic training concepts and workouts)

Methods that can be completed prior:

1. Reflexive Performance Reset Pre-Recovery
2. Listening to Oms
3. Listening to Binaural Tones
4. Eucalyptus Implementation
5. EPO Release Methods

After completing protocol; here are some complementary methods:

1. 20 Minute Walk
2. 20 Minute Bike
3. Sauna Protocol
4. NormaTec Recovery System
5. Closed Chain Health Bouncing – Lymphatic Care