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TRAINING

context​

  • inline slalom skating + bouldering
  • goal: increase training volume without burning out
  • sedentary programmer — long sitting hours, posture issues

sleep + desk soreness​

posture fixes​

  • thoracic spine foam roll — 2 min/day, biggest ROI for shoulder/back relief
  • desk breaks every 30–45 min — 60s standing + shoulder circles
  • monitor at eye level, elbows at 90 degrees

pre-sleep routine (5 min)​

  • child's pose, doorway pec stretch, supine twist
  • decompresses spine before bed

sleep position​

  • side sleeper: pillow between knees, thick neck pillow
  • back sleeper: thin pillow, one under knees
  • waking up sore → likely mattress/pillow issue, not just posture

recovery + training volume​

nutrition​

  • protein: 1.6–2g per kg bodyweight daily — most people undershoot by half
  • hydration: light yellow pee = baseline
  • eat enough overall — training hard on a deficit = soreness that won't quit

training structure​

  • alternate hard/easy days — technique (low intensity) one day, full send the next
  • active recovery > full rest — light skating, walking, mobility on off days
  • weekly split: 2 hard, 2 moderate, 1–2 light/active recovery
  • more total hours than going hard 3x and being wrecked for 4 days

recovery tools​

  • contrast showers post-training (30s cold / 60s hot, 3–4 cycles)
  • 10 min stretching/foam rolling immediately after sessions
  • sleep 7–8 hrs — non-negotiable for volume increase

mindset​

  • soreness ≠ progress
  • consistent moderate training > sporadic intense training
  • track sessions — seeing 5/week on paper builds momentum

References​