Still want to play softball, play basketball, practice martial arts, hike, bike, and swim? Although these things are extremely fun and I highly recommend them for mostly everyone, they can certainly take their toll on your body, especially when combined with hard training.

The goal is to rebuild Dave’s foundational movement patterns, and the first step is to begin each training session with one of two 15-minute sequences. Here’s the method behind the madness.

Though they may seem simple, how, when, and why you use recovery or preparatory techniques should be determined by a deep understanding of the body’s neurological and morphological responses.