SOF Post Workout Recovery
EPISODE 7
LISTEN ON APPLE PODCASTS | GOOGLE | STITCHER | SPOTIFY
These show notes are a very brief overview of the Podcast episode. So if you want to hear all the details, be sure to listen on your favorite player or watch on youtube.
IMPORTANT DISCLAIMER:
THE INFORMATION ON THIS WEBSITE IS FOR EDUCATIONAL PURPOSES ONLY. FOR ALL WATER CONFIDENCE EVENTS, DO NOT PERFORM ANY WITHOUT A MEDICAL KIT AND A BUDDY WHO IS CERTIFIED CPR/FIRST AID. ANY ATTEMPT AT PERFORMING THESE DRILLS FOR ANY EXERCISE IS AT YOUR OWN RISK. ONES READY LLC DOES NOT ACCEPT ANY RESPONSIBILITY FOR DAMAGES OR LIABILITIES, PERCEIVED OR REAL AS A RESULT OF THE INFORMATION PROVIDED ON THIS WEBSITE. BE SMART.
Disclosure: Some of the links in this post are affiliate links. This means we get a small commission if you go through them to make a purchase. We only link these companies and their products because we believe in the quality and use these products ourselves.
WELCOME ANOTHER Info-packed EPISODE OF THE ONES READY PODCAST! ON THIS ONe the team talks about different ways they recover and how you can find better ways to recover
The Ones Ready Team will lay out the importance of recovery and how each of you can explore recovery specific to your own needs while you’re in the pipeline. Your recovery is greatly important and not something you should scoff at and if you’re neglecting it, you’re wrong! You’re short changing yourself and putting yourself at risk for injury.
Background on Affiliates
[Peaches] Hey everybody. We're Ones Ready and we're here in the Team Room. Want to talk to you guys about recovery. But first what we want to talk about is Strike Force Energy and Alpha Brew Coffee Company. For me Strike Force Energy, I was introduced to them about a year and a half ago. I went and I had lunch with a friend. She connected us with Zach Steinbock. So he's the owner and CEO of Strike Force Energy and I know Trent and I at least had been using it real world. we've thrown in our packs, do it, go on jumps. It's a lot better than jumping in a Monster and then having it explode when your ruck hits. So just so you guys know there are these little sachets here. I mean if you guys want to support us, want to support the podcast and then you want to support Strike Force Energy, just go over to StrikeForceEnergy.com and enter the promo code: ONESREADY and you guys will get a sweet deal. We also brought in Alpha Brew Coffee Company and I don't necessarily have a connection with them, but I know Aaron does. Aaron, you want to dive into it a little bit?
[Aaron] Well yeah, I sure do. Yeah, so another veteran owned company that I used for a long time. First of all, I got into it because the coffee is delicious, right? Like I knew the owner and I said, Hey, you know Ricky? Yeah, give me, give me a bag of the coffee. I'll try it out. Just kind of like, Hey, I'm kind of a coffee snob. I had no idea what I was missing. And so it's all single origin. It's single bean, always responsibly source, has got good clean energy and has got nootropics in it. So not only does it have that caffeine and gets you going in the morning and coffee is amazing, clean, fresh, brews up beautifully. Especially when you do it the right way with a pour over, which I didn't even know I was doing it wrong, Oh it's got that bloom baby, you gotta man, you better get that brew time right, but a total coffee snob dog. But now it's got that bloom. It's always fresh and it man clean energy and it's got a nootropic in it. So it actually helps your brain. Nootropics are things that help your brain actually process information. Man, when I, when I knocked out some Alpha Brew, you know, get, get my carafe of Alpha Brew going in the morning at work, man, it gets me through all of those things. There is no crash in the afternoon and it's, it's always fresh and great. So AlphaBrew.com if you use the code ONESREADY on either Strike Force Energy or Alpha Brew, you'll get 10% off. You support them because they're supporting us and we're trying to try to get these veteran own entrepreneur endeavors together. So yeah, Alpha Brew Coffee and Strike Force Energy. Awesome partners. They've been great. Use the code ONESREADY a checkout to get to 10% off.
[Peaches] So like I brought up in the intro, we're going to talk to you guys about recovery and there are many, many aspects of recovery that we could talk about and that would be a four or five hour podcast. So one of the things that I wanted to bring up today, which primarily physical recovery we will have another podcast later on that talks about mental health and how to mentally recover you know, better going down that route. But today I want to talk about, or at least focus on physical recovery. So the, and this will help you out throughout, as you're training through the, for the pipeline training in the pipeline once you get on team and while you're on deployments. Because I need to be able to take care of myself just like you need to be able to take care of yourself. And we can't rely on other people to always, you know, stretch us out, give us massages or anything like that. So, Aaron, I want to roll to you. What are some of the ways that you recover or you recovered in the pipeline or you're recovering now? It doesn't matter.
Sleep Hygiene
[Aaron]That's the biggest one for me is a, is sleep. The biggest one for me is always like that. Sleep hygiene, I feel better too. Two main things. It doesn't really, the first one doesn't fit into to recovery, but drinking a gallon of water for me, that's always like my, my limit. Like if I drink a gallon of water, I feel better if I do that consistently over a long time. I feel better for longer times. But sleep is the other one. So anytime that I'm feeling stressed or if I feel like I've been going to the gym hard, those are the two things that I focus on and sleep. It's not only just getting good sleep, so I need usually seven hours for me is a good, that's a good number for me to hit. Hitting that seven hours of sleep at night is awesome. But having those sleep hygiene routines to where I'm getting in bed at the same time, I'm waking up at the same time. I'm not listening to my alarm and not hitting snooze two or three times in the morning, I'm doing what I'm supposed to do. You know, put the phone down, do your, your meditation or your reading before bed, have that routine where you get some good sleep and then wake up. And that helps with everything else out. If I feel like I'm sleeping correctly and I'm getting that recovery at night, I'm able to train right a lot harder.
[Peaches] No, I agree. And sleep hygiene is huge and it's like you're almost regurgitating what Dr Matt Walker said in his book, Why We Sleep, which is actually on our onesready.com website. If you haven't read it or you haven't listened to the audio book, it's incredible. And if you follow it, it'll change your life now. Now your, your social habits may, may suffer. I mean, cause now I'm like, Ooh man. Hey, it's nine o'clock. I really got to go to bed. So but fantastic book and it's on our website, so please check it out. But that's a great point. With sleep hygiene. Brian, you want to bring in some of the other aspects that you use to recover.
Stretching and Mobility
[Brian] Yeah, absolutely. You know, so through training, one of the most important things that you can do and which we didn't really do and get taught a lot of whenever we were first going through, you know, Indoc and stuff, it was pretty much just, you know, thrash your body and then go eat a pizza and go to sleep. And that was pretty much it. Exactly, we didn't get taught like all these cool stretching techniques. Like if you go to dorms right now over a selection, a lot of these guys have foam rollers and they have lacrosse balls, they have the little rollers they have like that whole thing that's just kind of issued to them because we're trying to view or the Air Force basically viewing, you know, all these future operators as a aircraft for lack of better term, like as the analogy. So we have to take care of our platform and the Air Force is really investing a lot of money into these people that are going to be the future. So in order to maintain them and sustain throughout, you know, a 20 year career, we want to make sure that it starts in the beginning. So you know, with that and all the workouts that I do, I have a little app and everything, there's a little foam rolling and lacrosse ball rolling out kind of videos and they're stretching videos that just show you, you know, the basics of how you're supposed to be stretching and how you're supposed to react because we know that shin splints are not only caused by impact, but the tightening of muscles that are attached to the bones and you know, they're eventually going to cause fractures and stuff. So if you do the maintenance on your musculature beforehand and after you finish working out, then that's going to help you perform better and be injured less often. So those are the big things that I like to do is stretching him from rolling. Obviously, if you guys haven't seen any of, there's plenty of videos out there that you can look up like Trigger Point Therapy or the Supple Leopard thing. I think he had a post Peach. You know that dude, I'm sure you're going to get into that stuff, so I want to steal your thunder on that. But those are huge things for me.
Cold Tub
[Trent] Yeah, sure. At first off, just like a, Brian was saying, all you guys that are coming into the pipeline and still complaining about things. Well, one of the many reasons that I, that I hate students right now is because we give you so much. We teach you everything, we give you everything and like you walk into like the prep athletic training area, and it's like a D1 school in there with all the equipment that they have to take care of you, not to mention the personnel. So just just recognize that it's, it's, it's a lot different than it used to be. Rub dirt, Motrin, keep trucking forward. That being said, I do take advantage of some of the things that we have now. My thing is the cold tub. Did I jump in that cold tub and I feel like a new man afterwards, you know, like, and, and I don't think it's just physical. It is a, it helps me feel better. But also, you know, it's not the easiest thing to do and I feel mentally stimulated afterwards. You know, you get out, you're cold you warm back up and you just feel ready to go again. So if, if I'm feeling rough particularly, you know, beat down, I just force myself into that cold water. I throw up some you know, Ones Ready YouTube videos on my phone and then zone out for like seven minutes and yeah, that's what I do.
Hot Yoga and Sensory Deprivation
[Peaches] So, okay. Okay. Then as, as a data again, you gotta be able to take care of yourself. Right. Because I can't rely on, on anyone else to take care of me other than myself. You brought up Kelly or Dr. Kelly Starrett book Supple Leopard. He's got another one out and I can't remember it off the top of my head. He's a fantastic guy who is able to really, I mean he can go, you know, full doctor mode on you, like you can Brian, but then he can also go, Hey you knuckle dragging ape. This is what you need to do at a minimum. So if you haven't checked out all his videos on ankle, knee, shoulder manipulation, psoas, you got to check them out and also check out Supple Leopard, which consequently enough, we actually have the website as well, onesready.com. But if you ever get a chance, he holds seminars, whether it's him or, or some of his affiliates and they're fantastic. I a highly recommend it. But Aaron, I know, I know you at least do this cause I do, but hot yoga it's fantastic. Any of those. So do you want to dive into, at least in some of the yoga sessions that you've done and some of the, some of the benefits that you've seen coming out of it?
[Aaron] Sure. I'll take the big one for me is mental clarity as we kind of branch into kind of the more, the more nonstandard stuff, right? The two things that I do is, is hot yoga and sensory deprivation or a float tank. I love hot yoga. I get done with hot yoga and it's not easy. You know, Joe Rogan said that yoga is a martial art that you do against yourself, that you practice against yourself. And it really is if you're trying to get, cause I, newsflash guys, I'm not a very flexible guy. I have a lifetime, a lifetime of, of injuries behind me, right? Some of my body parts don't don't work the same way and they don't articulate quite the same way. Youis not, I know I do look young cause I'm moisturize. But man, hot yoga, I'll tell you, it's, it's not easy getting into some of those poses. It's not easy. And especially when the instructor it's, man, I just got my butt handed to me the last hot yoga I did by some extremely limber and strong you know, 25 year old female that was just like, no, it's okay if you can't do this. And that, my ego engaged. And it was over like, but you get done and you feel, you feel so much better. You feel like you've lengthened in those muscles out in those, those tight muscle groups. And then you add the hot yoga to it and you know, it's 140 degrees in that room and you're just dripping sweat and just completely smoked by the end of it. But the mental clarity and the kind of the reset that I get from that, it lasts a couple of days. It's awesome. So, you know, hot yoga and then if somebody else wants to talk about float tanks they'd be, they'd been covered. Joe Rogan, you know, has, has talked about float tanks forever. But that's another great reset tool for me, you know, physically, but mentally as well, you know, yoga and sensory deprivation tanks, they really help kind of reset those processes and get me ready to go hard in the, in the following week.
[Peaches] No, it's funny that you bring up, you know, sleep or not sleep sensory deprivation tanks because I mean, I'm sure some of the listeners have noticed by now that I have a slur occasionally. Well, I've been blown up a couple of times. So ever since, ever since that happened I have, I come and go, I develop a, a little bit of a lisp and I trip over my words and I'm actually kind of in that phase right now. Kind of comes in in phases. And so what I will do is I will actually go to a sensory deprivation tank and float for an hour, an hour and a half to help reset and that, and that'll work for six months. Then I'll, I'll hit a two week thing or I'm gonna list again and then I'll go do that. And then I'm good. So, I don't know what that is, that's, that's causing that. But, you know, a deprivation tank, not everybody enjoys it. I've seen a couple of people pay for it and then they come out and go, there's no way I'm doing that because they get claustrophobic and stuff like that. But they're fantastic and I love them. But Trent...
Recovery Equipment at Prep Course
[Peaches] Yeah, I do. I do have some wild wild dreams and wild illusions or whatever that is. I don't know. But it's, it's a good reset for me. Yeah. Yeah. But Trent I want to revisit what you're talking about. So you guys are now providing foam rollers, lacrosse balls. Are you providing any of those like therarest guns that are, you know, that pulsate and all that kind of stuff?
[Trent] I mean, I don't want to brag, but the prep course basically has anything that you've heard about? They have, they have the SIS sensory deprivation tanks, the Game Ready's they have the hot cold compression Game Ready's they have all the, the foam rollers, the vibrating foam rollers, all the lacrosse balls, all different sizes. They have the coaches that know how to get you to use those things correctly. Working out every piece of your body. Like some of the things that we don't think about or the wrist, right when you're doing a lot of pushups, if you're not used, if you don't have wrist mobility, it jacks you up. And just down to that level of detail. So it's pretty crazy. So they have we have like 10 person cold tubs that we can put students into. I mean, it's incredible. I think we're trying to get saunas over there. So there's, there's no expense spared. So they have the, everything, you know, the STEM or TENS units, whatever they are, the electrical stimulations. Not to mention the trainers that have all the time in the world to, to make you better. So it's insane at this point. So and it's not just at prep. You know, when I was leaving the two, three, we had a lot of those things coming on board with the athletic trainers and everything else like that. Our athletic trainer loved to torture us, so that was always exciting to go in there and get fixed up. But yeah, everything that you need to be recovered these days and not only to be recovered but to be recovered the right way because of everything that we're putting on the students to capture their physiological data. We will give you the correct thing to get you back in balance so you can take more training in. And that way your body responds to it. You actually grow from the training and give you a better chance of success.
Traditional and Holistic Medicine
[Peaches] Yeah, that's good. That's good. And the fact that they're actually, you know, those trainers are teaching you and training you how to do it so that you can take care of yourself. Because if you're not aware, we are on the road a lot. So, so there's, there's a decent amount of sitting on an airplane which just crushes my lower back. There's, you know, there's a whole lot of other things, you know, throwing a ruck on jumping that all crush you and you may not be home station while this is doing it. So you need to be able to do those operations if you tweak your back or you tweak something and be able to take care of yourself and then get ready for the next evolution of whatever that may be. Now, Brian, as you're, you know, are going through the PA stuff, are there any specific recovery things that are maybe merging that haven't really gotten there yet? Because as the science and the technologies tends to catch up with us there's a lot of new stuff on the horizon that, things that I didn't even think about and, and they work.
[Brian] Yeah, I mean a lot of things if you go to like a physical therapy shop right now, they have traction devices to where they, you know, attach onto your spine and they kind of pull traction on people that have a lot of lumbar issues. They have what is it called? Ionto therapy. It's basically like a TENS unit that has steroid injections into it. A lot of the people now are practices go. Actually steroids actually cause some atrophy is we're talking about different types of also with that, a lot of guys are doing acupuncture now, which I saw, you know, at the clinic on the, on the Air Force base. A lot of the, some of the providers are doing it now. They do like battlefield acupuncture kind of stuff. And you know, some of these guys I walk in with a ton of pain, like on their legs or wherever and they'd throw, throw a couple of things in their ear and it's just like, well it's, it's gone. I was like, what? Like really your pain on it right now. Like you're not feeling anything, which magic. I know, I don't understand it. And you know, some of the providers are being trained on that stuff now. So Eastern medicine, Western medicine colliding, whatever, you know, try out different stuff and see what kind of things work for you. We also have chiropractors that are working on base additionally. So I know you guys have seen it. I tried it. It didn't do much for me, but I'm sure that, you know, my wife does it and she swears by it. So different people work on different things, so try different things. If you keep on trying the same thing, it's not working, just move to a different type of therapy beause there are a ton of therapies out there that you can actually utilize in order to, you know, get yourself more pain-free. You know, granted you're never going to be completely pain free. That's not the objective. We want you to be able to move and be able to perform. Not worry about debilitating pain or whatever beause we all have our aches and pains.
[Aaron] If you want to go look at like the far end of like some people doing some crazy stuff, go look up out of Albuquerque, New Mexico. Go look up Dr Beau Hightower. Okay. So standard spelling, Beau Hightower. He actually will adjust people like MMA athletes or famous people. So not only is he a chiropractor and a neuropathy but he uses a huge hammer and like what looks like a railroad spike. He's done it to me. I couldn't lift my shoulder over my head, right? Like when I was in Albuquerque and he took the end of this thing and was hit and I was like, this is the craziest thing ever. Like magic. It was perfectly fine. I was like, what is going on? But if you go look at some of his videos, like that's like the far end of like emerging things that are coming out. Like it's, it's crazy to him or he works for 100%. I'm telling you like upside down. It's like a big Thor hammer. I'm telling you. Go check it out. It's crazy. He's got his YouTube is huge. Millions of followers. It's insane. Like watch, it's, it's insane.
[Peaches] Well, Hey, as long as it works. But I think that's important to bring up. Like Brian and Aaron, you guys brought up, you know, your, your traditional medicine, your holistic medicines. So I think that's important as you're, you know, whether you're in the Air Force yet or you're training for the pipeline or you're in the pipeline, like be willing to explore those because you know, traditional medicine, medication is not always the right thing to go with and is not the right answer. And it's not, it's not for everybody. I know, I mean, I don't even like taking Tylenol if I don't have to. So, but, but that's me. I want to encapsulate some of the, some of the things that we want to hit. You want as your recovery, you know, staying away from the mental side. If you want to just go with the physical side, you need to be foam rolling. You need to be laying on a Lacrosse ball. Whether that's on your back, you need to maybe take some kettlebells or some other tools, make sure that you're, you know, smashing your psoas you need to be smashing other aspects, other muscles on your body, you need to, if you're, if you're not going to dive into yoga, which is fine, it's not for everybody, but it will help you. Make sure you're stretching out. Stretching is important. As a guy that is not that limber as well. It, it affects me and I notice if I've been going to yoga or I have been stretching and then I go through a phase where I haven't been because I've been traveling so much, like I notice a difference in the way I feel, the way I move, the way I get out of bed in the morning. It's, it's huge. So make sure that you knew in that and that, and I think one of the, the other two things that are massive are sleep hygiene, which you brought up Aaron and I think where we're going to cover it in a whole other episode and dedicate a whole episode to just sleep hygiene. Yeah. I think it's worth it. It's so important and I mean just the, the data and the numbers support that poor sleep hygiene is massive. And I think, you know to quote doctor Dr. Walker, it's, it's an epidemic and it's, it's going to be more and more of an issue as we move forward as a society.
[Trent] There's professional trainers out there that their first question to, to new people coming on board is how much sleep do you get per night? And if they're like, I get five hours of sleep per night, they'll be like, go away. Knock on the wall. You fix that. We're not going to build anything.
[Aaron] There was no point. You know, Jared, you're, you're about to get into it. But nutrition, if you think about your, you'd like your, no kidding, your molecular base for all performance, like your molecular, like the base level is your nutrition and then the next level up sleep like those, if you don't have those two things dialed in, I'm sorry. Like it doesn't matter what you can be as consistent and go on to hot yoga and going to your sensory deprivation tanks and following, you know, any program that you want. It's just not going to work.
[Peaches] You know, it's funny too cause I was on team with a Crow who was a complete stud and he could go without eating all day long, but he was so sleep needy and me, I could just, I could wake up and I was fine, you know, a little sleep. But bro, when it was time to eat, it was time to eat. I would stop. I mean I would plan my day around like, dude, it's all built in time in to that timeline for some food. Papa Bear has got to eat. So I think we've, we've, we've hit on it at least, you know, scratch the surface of recovery in general. There are always ways that you can get better in your, you know, your journey that you're going through to prep for the pipeline or just overall self-improvement of your physical ability. So ensure you're working out and training and certainly ensure you're mobilizing, you're eating correctly and you're sleeping right and if you're not, get right and you will see massive improvements in your training and your overall health. So that's it for me. Brian, do you want to close this out buddy?
[Brian] Absolutely. Thank you again for listening to the podcast. I think that the important thing to take away, you know, Jared covered most of it pretty well, but just kinda to summarize, just like anything else that we do in the military or in life, you know, learn the basics really well before you start adding on a bunch of stuff. Just kind of like Aaron was saying, so the basics, like they're saying, we're sleep hygiene, eating correctly, you know, all that stuff. We're talking about Eastern Western medicine and that's all add on stuff. You've got to build that baseline first to be able to add on extra stuff that you know is going to help a little bit. So we don't want to fix anything or throw money at all that stuff cause that's going to cost a lot of money. You know, having a membership to a float tank or membership to a hot yoga gym or whatever, whatever they call them. You know, it's going to cost a lot of money. So focus on what you can do in the meantime and then, you know, so what I, what I do is I go for a long run that's kind of like my reset button at the end of the week. You know, everyone has their different thing that they'd like to do. Trent has his cold tub, Peach has his float tank and Aaron, you have your rap songs. I don't know, something like that. You just listen to like an Eminem track and you're like, all right, I'm back in the zone. Let's go kill it. You know, figure out what your a reset button is for that week and make sure you get it done. You know, stretching, foam, rolling, all that stuff is great to hit on. So hopefully you guys learn a little bit. Take one of these tools and apply them to your daily life. That way you can make yourself better because we're thinking in longterm right now. You know, when we were younger, of course you can go to and work out and you'll feel okay because you can do anything that you want and sleep for five hours and you'll be okay. But in the longterm, it's going to come back to haunt you. Whenever you start getting up in the, in the years there, you're going to start feeling it. So make sure that you're taking care of yourself. Now in people say the same thing for investments. You know, start investing now, but no one ever does it. So do it. Invest in your body. I don't dive in that stuff, but Roth IRAs, that kind of stuff, make sure you're looking at that. Just invest in your body and invest in, you know where you're going to be at whenever you're 40 you want to be able to do marathons and stuff or whatever you want to do later on in life. So take care of that and take control of it now. So I appreciate you guys listening to the podcast and thanks again for all you guys. Listen out there supporting us on Instagram. If you guys ever need anything, you have any questions, feel free to hit us up on IG. You can go to the website, you can send us an email there or you can contact a recruiter there. If you go all the way to the bottom, find a recruiter, they'll email you in 72 hours. So again, we're just trying to bring everything that we can to help you guys out. You guys do your part and go out there, crush it and we'll do our part. Help you guys out as much as possible. So thanks again for listening. Go ahead and leave us a five star review on Apple podcast. We really appreciate it and we appreciate all the support you guys have shown us so far, so make sure you're going out there and EARN EACH BREATH. We'll catch you guys next time.
TLDR: It’s extremely important to get good, quality sleep to aid in your recovery. Stretch and mobilize to decrease your chances of injury and speed up recovery.
LEARN MORE ABOUT our sponsors: Strike force Energy & Alphabrew coffee!
PROMO CODE: ONESREADY
LEAVE A REVIEW
It’s our collective goal at Ones Ready to help Special Warfare candidates get through Selection and become better Operators than we ever were. By leaving us a review, it helps our podcast get in front of more candidates just like you.
So thanks in advance for leaving a review, we truly appreciate it.