"But Trent, aren't the recovery strategies at the top of the pyramid the best?"
Not unless the bottom two foundational recovery strategies are already in being practiced! Without proper nutrition, sleep, and rest, receiving a professional massage 3x per week won't be as beneficial!
I'll repeat- practicing the upper level of the Recovery Pyramid is useless if you aren't practicing the lower two levels.
Take home message:
1. Make sure you are implementing recovery strategies. Recovery periods are when strength, cardiovascular, etc. gains are made.
2. The bottom level of the pyramid is the most important. Be sure to incorporate these strategies prior to moving up the pyramid.
Make it happen in the gym. Then make it happen during recovery.