My TOP 4 pillars of recovery after training: 1. Massage and Massagers break up muscle knots (trigger points), improve blood flow, and speed up recovery. 
Work on everything: legs, back, chest. Professional sports or deep tissue massage. It’s a must. (Once every 1-2 weeks)
2.Sauna (90-100°C) Improves blood circulation, removes waste products (lactic acid), relieves CNS (central nervous system) stress.
Not allowed if you have inflammation, high blood pressure, or the day before competition.
3. Functional training Develops stabilizezing muscles, improves coordination, balance, and prevents injuries. Functionality means longevity in sports.
1-2 times a week: Try exercises using your own weight, cables, ropes, TRX loops for 20-30 minutes.
4. Stretching · Maintains muscle elasticity and joint mobility. Greater amplitude = more muscle fibers involved = better growth. (Stretching should be done on separate days)
P.S Remember, muscles grow not in the gym but during recovery 
