The Importance of Recovery in Resistance Training Microcycle Construction.

aut.relation.journalJournal of Human Kinetics
dc.contributor.authorStorey, Adam
dc.contributor.authorSousa, Colby
dc.contributor.authorZourdos, Michael
dc.contributor.authorHelms, Eric
dc.description.abstractSystemic resistance training aims to enhance performance by balancing stress, fatigue and recovery. While fatigue is expected, insufficient recovery may temporarily impair performance. The aim of this review was to examine evidence regarding manipulation of resistance training variables on subsequent effects on recovery and performance. PubMed, Medline, SPORTDiscus, Scopus and CINAHL were searched. Only studies that investigated recovery between resistance training sessions were selected, with a total of 24 articles included for review. Training to failure may lengthen recovery times, potentially impairing performance; however, it may be suitable if implemented strategically ensuring adequate recovery between sessions of similar exercises or muscle groups. Higher volumes may increase recovery demands, especially when paired with training to failure, however, with wide variation in individual responses, it is suggested to start with lower volume, monitor recovery, and gradually increase training volume if appropriate. Exercises emphasising the lower body, multi-joint movements, greater muscle recruitment, eccentric contractions, and/or the lengthened position may require longer recovery times. Adjusting volume and frequency of these exercises can affect recovery demands depending on the goals and training logistics. Daily undulating programming may maximise performance on priority sessions while maintaining purposeful and productive easy days. For example, active recovery in the form of training opposing muscle groups, light aerobic cardio, or low-volume power-type training may improve recovery and potentially elicit a post activation potentiation priming effect compared to passive recovery. However, it is possible that training cessation may be adequate for allowing sufficient recovery prior to sessions of importance.
dc.identifier.citationJournal of Human Kinetics, ISSN: 1899-7562 (Print); 1899-7562 (Online), Sciendo, 91, 205-223. doi: 10.5114/jhk/186659.
dc.rights© Academy of Physical Education in Katowice. This is an Open Access journal, all articles are distributed under the terms of the Creative Commons Attribution 4.0 International (CC BY 4.0) License ( This license lets others distribute, remix, adapt, and build upon your work, even commercially, as long as they credit you for the original creation.
dc.subject1106 Human Movement and Sports Sciences
dc.subject3202 Clinical sciences
dc.subject4207 Sports science and exercise
dc.titleThe Importance of Recovery in Resistance Training Microcycle Construction.
dc.typeJournal Article
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