A Resilient Athlete Is An Elite Athlete

In today's day and age, we hear a lot about how important "recovery" work is. It quickly became a very popular term, and for good reason. If you perform any type of recovery work on your own, then I applaud you. If you are feeling stuck about what recovery work truly is, then you came to the right place!

We like to use the word "resilient" when describing our athletes:




1. (of a person or animal) able to withstand or recover quickly from difficult conditions.

But now you might be thinking, "how is a resilient athlete an elite athlete?"

That is a great question to ask. Even if you're performing some sort of recovery work on your own, are you checking all of the boxes you're supposed to be checking? Are you sure you really know what recovery is all about?

Let's think about professional athletes for a second. We can agree that they are physical specimens, but is that the only reason why they get paid? I would argue that they are elite athletes because they take care of their body when competition is over, they have specific rituals they follow pre-game and post-game, and they do the simple savagely well.

What simple things can you control that will allow you to become a resilient athlete?

Sleep, Nutrition, Stress, and Soreness.

At ISP, we call this the ARTOS: Athlete Readiness and Training Optimization Scale. We have positive factors (sleep and nutrition) and negative factors (stress and soreness). To keep things simple, we have athletes score these factors on a scale from 1-10. A high number for a positive factor is good, and a low number for a negative factor is good.

Let's dive into each category of the ARTOS and why it's vital for optimal recovery, turning you into a resilient athlete.


You've probably heard this a million times, but sleep is more important than you realize. It is in our sleep that where all of the gains are made! During your deep sleep, growth hormone is at it's highest secretion rate (the amount that is released into the bloodstream). The longer you are in deep sleep, the longer this hormone is secreted.

No brainer, we all need quality sleep. Not just one night, but every night!

Here are 7 signs that your sleep quality needs work (Anabolic Sleeping, pages 9-10):

- Inconsistent Sleep Pattern: the days where we just can't fall asleep or wake up in morning feeling super groggy

- Sleep Debt: a result of an hour or more of missed sleep every night for multiple nights

- Mood: a lack of sleep can result in irritability

- Inability to shred fat: sleep deprivation causes our hunger hormones to kick in to hyperdrive

- Off your game: having a hard time performing normal day-to-day tasks and making silly mistakes

- Low drive: surely not a direct cause, but is definitely a symptom

- You're weak in the gym: loss of sleep can mess up our nervous system, which is responsible to muscle firing patterns

When your parents tell you to "get a good night of sleep" before a big day, they're not just saying it! There is a whole meaning behind that! But how we get some sleep gainz?

To enhance your sleeping patterns for optimal gains, try these pro tips from Anabolic Sleeping:

1. Get as much direct sunlight as possible. The best time to consistently wake up is between 6:00 am and 8:30 am. This allows our internal clock to be in sync.

2. Give your social devices a curfew. Our sleep hormone, melatonin, is responsible for deep sleep. When we lose sleep, our cortisol levels increase (one of the stress hormones). Turn off your devices 1.5 hours before bedtime. If you are using a device late at night, consider purchasing blue-light blocking glasses. These are the weird glasses you see our ISP coaches use at night!