FSMS #3 - Cold Plunges, Saunas & Massages: What Recovery Methods Actually Work?

Most fighters think recovery is all about cold plunges, saunas, and massages, but those are just the extras. Real progress happens when you master the science of recovery for fighters — how your body adapts, rebuilds, and comes back stronger after hard training. Without it, you’re headed for burnout, injuries, and plateaus.

In this episode of Fight Science Made Simple, you’ll learn:

• Why recovery is where real gains happen.
• The 5 stages of training stress and how to avoid overtraining.
• The Recovery Pyramid and why sleep and nutrition come first.
• How to use HRV, resting heart rate, and recovery data to train smarter.

Whether you’re an MMA fighter, BJJ athlete, or martial artist, mastering recovery is the key to training harder, preventing injuries, and performing at your peak for years to come.