How do I recover between sessions?

Sleep. It is the boring answer and it is the one that works. Most people who stall out are not undertrained, they are underslept.

Then food and water. Something with protein in it within an hour or two of training, and enough of it across the day, does more for how you feel on Wednesday than any gadget. You do not need a shelf of supplements to train twice a week, you need meals. See what to eat before a session. Water is the same story: you cannot repair a whole day of not drinking in the hour before we start, and cramping usually means you have been behind for a while. See how much water to bring.

On the day after, move. A walk, some easy stretching, an easy ride. Blood through sore muscle beats two days on the couch and then coming back cold. Gentle is the word, not another hard workout.

Space the hard ones out. Two or three a week with a day between gets most people further than five a week and a burnout in month two. A fight camp changes that, and I plan the load so you peak on the right day.

The rest of it, the ice baths and massage guns and rollers and saunas, is fine if you enjoy it and none of it replaces sleep. Use what you like. Do not build your week around it.

Rest properly when you are ill or actually hurt. Training through a fever or through a joint that is getting worse buys you nothing. Anything not improving after a few days is a doctor’s call and I train around what they tell you. See how sore you will be.