5 Products To Improve Performance and Recovery

Throughout my time as a coach, I’ve been asked a lot of questions about what technology and tools athletes can use to improve their performance and recover faster.

In this article, I’ll list my 5 best pieces of gear for special operations training, including free or budget options all the way up to more premium price points.

1. Heart Rate Monitor

First, is a heart rate monitor. When you log your workouts, a time or pace is only one part of the picture. If last month you ran a 6-minute mile and this month you ran a 6:10-minute mile, you may think you got worse.

But since you don’t have the heart rate data, it’s tough to track progress unless you’re going max effort on every run, which is a terrible way to train.

A heart rate monitor solves this by logging your heart rate for every moment of every workout. You can plot it over time and easily compare it across sessions. Companies like Polar and Garmin even have fitness scores that estimate VO2 max based on your previous workout data.

There are several types of heart rate monitors, and it’s crucial you understand this before buying because one kind of heart rate monitor is way more accurate than the others.

Wrist-Based Tracker

First, is a wrist-based tracker. These are convenient and popular because they often double as smart watches, play music, and connect with your phone. The problem is they use optical sensors to track your pulse, which is not accurate, especially during intense exercise or if the watch isn’t perfectly snug on your skin.

Arm Band Tracker

The second is an armband tracker. Like wrist tracking, it uses optical sensors, which are not great. However, since the placement and fit are often easier to lock in with an armband, it tends to be more accurate than wrist-based tracking.

Chest Strap Heart Rate Monitor

If you want the most accurate heart rate tracking, you need to buy a chest strap monitor. These devices use electrical signals to monitor your heart rate and are the gold standard of heart rate tracking. This is what everyone from the average runner all the way up to professional athletes, and you can buy them for as cheap as $25.

But let’s say you don’t want to spend the money. If you already have a smartwatch that tracks heart rate, just make sure it’s snug on your wrist and recognize the data you get is not going to be perfect. 

If you are going to buy a heart rate monitor, though, and are deciding between the armband and chest strap, go with the chest strap every time.

I personally have experience with the Polar H10 It costs $70, and it will last you a lifetime. In my view, it’s worth every penny if you’re serious about your training.

2. Smart Watch

If you pick up a chest strap monitor, that’s great because now you can see historical heart rate data. But the next step is to be able to see your heart rate on your wrist in real-time. Once you can do that, you can start training by heart rate, and do zone 2 workouts or fartleks where you’re alternating between moderate, easy, and hard efforts.

To set up these workouts with your watch and see your heart rate data in real-time, you need to make sure your watch is compatible with your chest strap.

I have personal experience with Polar and the Polar Flow ecosystem, which allows you to see historical numbers and syncs with Strava, TrainingPeaks, and other apps. Garmin is the other major player in the space and does many of the same things.

Smart Watch Features and Pricing

In terms of pricing, smartwatches can range significantly from $100 to $700. At the cheaper end, you get the basics – including the ability to change music, log workouts, and track steps. On the more expensive end, you get local storage, GPS, and extensive performance and recovery tracking.

If you have the extra cash and want to explore those features, go for it. But in my view, most tracking features are not reliable enough to trust a recovery or sleep score blindly. And relying too heavily on outside metrics like these can ruin your mindset going into your training session before you even start.

So don’t get too consumed by the recovery scores your watch gives you. Remember, optical heart rate tracking is questionable, so that means the data feeding into their recovery algorithms could be off. 

Smart Watch Recommendations

This article is not sponsored by Polar, but I am most comfortable with their ecosystem, so I’ll share what I know about their watches. You can find the Ignite, Unite, or Pacer model as low as $120, but their pricing tends to fluctuate significantly, so make sure you shop around to find the lowest price.

For a premium watch, I can’t in good conscience recommend anything more than $200. The Polar Vantage M2 is listed at $197 on Amazon. If you can pick up the M2 for the price, it’s a good option.

3. Sleep And Recovery Tools For Military

One of the best recovery investments you can make is in your sleep. And these two purchases I’m about to share are ones I don’t hear anyone talking about.

The Basics of Good Sleep Hygiene

The basics of good sleep hygiene are all free – aim for 8 hours of sleep by keeping your room dark and cool, and avoiding phone screens immediately before bed. This sets the stage for restorative sleep, which is crucial for muscle recovery and overall well-being.

How To Improve Your Sleep for $50 or Less

But let’s say you’re already doing all those tips. The next step is to evaluate your pillow and mattress. If yours are uncomfortable, you can spend as little as $50 on each to make a massive improvement in your recovery.

There are all different kinds of pillows, and they each cater to different sleeping positions and personal preferences. A great pillow will support your neck and spine alignment, which is crucial for preventing pain and stiffness. Memory foam pillows, for instance, mold to the shape of your head and neck, providing tailored support. When you spend 8 hours of your day with your head resting on your pillow, it’s essential to make sure yours is comfortable.

Now, let’s talk about mattress toppers. A mattress topper is an additional layer of cushioning that can be placed on top of your existing mattress. It’s a great way to cheaply and quickly improve the comfort of your bed without buying a whole new mattress. They come in various materials like memory foam, latex, and down. A good mattress topper provides the same benefits a pillow does but for the rest of your body. This, in turn, helps your recovery and will allow you to perform better in your workouts

Here are a high-quality pillow and mattress pad you can purchase for under $50, and both have great reviews.

4. Best Running Shoes For Special Operations

Shoes are one of the most underrated purchases you can make. You’re running in them for hours every week, and if you don’t replace them, you’re bound to run into overuse issues in your shins or knees.

But just because it’s been 6 months since you replaced your shoes doesn’t mean you’re immune to these types of injuries. I want you to grab your current shoes and look at the soles. If you see significant wear in the treads that are worn down, this means you have uneven cushioning and support. That’s normal with use, but each step you take, especially on hard surfaces, exerts pressure on your feet, and worn-down shoes exacerbate the impact. 

You don’t need to have a 5 or 6-shoe collection like some runners do, but it does mean you should be buying new ones every 300 miles or 4 months to ensure your feet have the proper support.

When it comes to which shoes to buy, I recommend keeping it simple. If you run pain-free and enjoyably in your current ones, buy the exact same pair. Don’t waste your money on shoes that may not work for you.

But if you still want my opinion, an excellent, general-purpose shoe is the Brooks Ghost series.

The new Brooks Ghost 15 costs $140, but you can buy the 14s for $80. That’s what I recommend if you’re unhappy with your current shoes and would also like to save money.

5. Injury Prevention & Recovery Tools For Special Operations

Now, let’s talk about recovery tools. A lacrosse ball and foam Roller are inexpensive but incredibly effective tools for self-myofascial release.

I am clear that my position on stretching and injury prevention is to get as strong as possible through a full range of motion, so when you do enter a compromising position, you’ve trained with resistance through that range of motion and can safely maneuver out of it. So, first – if you’re not doing hard resistance training through a full range of motion – start doing that now.

However, when you’re training hard, it’s normal to experience muscle tightness or soreness that needs addressing. While stretching has its place if you have limitations in your range of motion that you need to get into, in my experience, 90% of the time, targeted use of a foam roller or lacrosse ball will more effectively alleviate these issues.

Here are three common scenarios you can use for a foam roller or lacrosse ball.

Lower Back Pain

This is a frequent one, especially for those just getting back into deadlifts or for those who are sitting frequently for work. Often, the culprit is tightness in the upper gluteal area. Rolling a lacrosse ball over the top of your glutes often provides instant relief to the lower back by loosening these tight muscles.

Hip Flexors Tightness

Second is tight hip flexors – using a foam roller on your hip flexors will release that tension and can be used in conjunction with targeted stretches to loosen them up.

Shoulder Pain or impingement

Third is shoulder pain or impingement – You can extend your arm out, so your chest is in a stretched position and use a lacrosse ball to press on your chest to release tightness. Often, when you release the tightness in your chest, you can get back to pressing safely, in addition to doing other prehab or rehab work.

These are just a few ways you can use a lacrosse ball or foam roller to get back to training more quickly. The best part is you can pick them up for $20 total. Or, if you go to a gym, use their foam rollers and just pick up a lacrosse ball for a few bucks. It’s well worth it.

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