How to reduce recovery time after a grappling workout

Grappling workouts can be grueling. Whether you're training for BJJ, sambo, judo, or wrestling, there's a good chance you're testing your physical and mental limits on a regular basis. You can't expect to last in these grappling sports if you don't know how to recover properly. Proper recovery helps you prevent injuries and keep making progress on the mat.

Here are three things you need to do every time you complete a workout:

1. Cool-down

Are you taking the time to cool down after every practice? If your answer is no, now is the time to start. Cooling down gives your heart a chance to bring down your heart rate at a safe pace and reduce the buildup of lactic acid. You have a variety of options when it comes down to cool-down exercises from hamstring stretches to lunge calf stretches. Focus on working through your entire body to bring down your heart rate and reduce total recovery time.

2. Hydrate

This seems like a no-brainer but not everyone does it. Making sure that you have enough fluids in your body will help your body get rid of metabolic waste and prevent cramps. Due to the nature of grappling, you can lose a lot of water through perspiration so you need to drink water to rehydrate your body.

3. Sleep

A lack of sleep leads to poor performance in every aspect of your life. You can't expect to improve your skills and abilities when you're not getting enough sleep on a consistent basis. There are many benefits that come from proper rest. These benefits include quicker reaction times, improve focus, muscle recovery, and injury prevention.

Which of these three areas can you improve upon? What are your favorite workout tips? Let us know in the comments below!