Dave DePew’s Recovery Pyramid

Recovery is the foundation of performance, strength, and longevity in training. Without a structured approach to recovery, progress stalls, injuries accumulate, and performance declines. Dave DePew’s Recovery Pyramid outlines a hierarchical approach to recovery, prioritizing the most impactful factors first to ensure optimal adaptation and growth.

The Layers of the Recovery Pyramid

1. Foundational Layer: Sleep & Stress Management

The base of the pyramid consists of quality sleep and stress regulation, as they dictate how well the body repairs, adapts, and grows.

Sleep Prioritization: Aim for 7-9 hours of uninterrupted sleep per night.
Sleep Hygiene: Maintain a consistent sleep schedule, limit blue light exposure, and create an optimal sleep environment.
Stress Management: Implement relaxation techniques such as meditation, breathwork, and minimizing unnecessary life stressors.

2. Nutrition & Hydration

Fueling the body with the right nutrients and staying hydrated is essential for recovery, muscle repair, and energy restoration.

Protein Intake: 0.6-1.0g per pound of body weight to support muscle recovery.
Carbohydrate Replenishment: Restores glycogen for sustained energy and improved recovery.
Hydration: Consume at least half your body weight in ounces of water daily, plus electrolyte balance for muscle function.

3. Active Recovery & Mobility

Recovery isn’t just about resting—it’s about strategic movement to keep the body primed for performance.

Active Recovery Methods: Low-intensity activities such as walking, yoga, swimming, or light cycling.
Mobility Work: Incorporate dynamic stretching, foam rolling, and joint mobility exercises to maintain movement quality.
Blood Flow Enhancement: Encouraging circulation aids in nutrient transport and reduces stiffness.

4. Training & Load Management

Optimizing training intensity, volume, and periodization ensures the body recovers efficiently while still making progress.

Smart Programming: Incorporate deload weeks, periodization, and structured rest days.
Listening to Biofeedback: Adjust workouts based on performance trends, fatigue, and soreness levels.
Avoiding Overtraining: Recognizing the signs of non-functional overreaching and adjusting workload accordingly.

5. Recovery Optimization Tools (Supplementary Methods)

The peak of the pyramid consists of additional recovery tools that can enhance but never replace the foundational elements.

Cold Therapy & Contrast Baths: Used for inflammation control and muscle relaxation.
Massage & Soft Tissue Work: Helps alleviate tension and improve circulation.
Compression Therapy: May enhance blood flow and reduce soreness.
Supplementation: Proper use of creatine, omega-3s, magnesium, and sleep aids for enhanced recovery.

Conclusion

Dave DePew’s Recovery Pyramid provides a structured approach to recovery, ensuring that the most impactful factors are prioritized first. While recovery tools can be helpful, sleep, nutrition, stress management, and training adjustments remain the foundation of long-term progress. By following this hierarchical approach, athletes and lifters can maximize performance, longevity, and overall well-being.