Recovery workouts are not hard but they are vital in order to maximize gains. They are extremely important after very hard workouts and recovery days. They are very low intensity and look something like this.
20 minutes on a bike, elliptical, or rower(low or no impact) every 4 minutes do a 15 sec sprint, the rest of the time is hard enough to break a sweat but not hard enough to hurt.
This is followed by foam rolling of entire lower body calfs,quads, glutes and if you have a lacrosse ball and a bench your hamstrings. Also stretch your hip flexors for 2 minutes per leg. If you have time stretch and roll your upper body.
If these workouts are performed they will greatly enhance your gains, but more importantly they will keep you healthy through the demanding training you have subjected yourself to. This is a vital piece of the performance pie
Performance pie= proper warm up, progressive high intensity training, diet, recovery, dedication to your teammates and a strong mind.
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