The members who improve fastest are rarely the ones who train hardest — they are the ones who can keep training week after week. Recovery is what makes that possible.
Sleep is the big one
Seven to nine hours. Nothing else on this list comes close.
Mobility, little and often
Ten minutes of hip and shoulder mobility after class does more than an hour once a month. Our Fight Conditioning sessions finish with exactly that.
Use the open mat
Light technical rounds on a recovery day keep skills sharp without adding fatigue. Check the schedule for Open Mat & Recovery on weekends.