Lesson series

The Recovery Pyramid

The Recovery Pyramid course is designed to equip athletes, coaches, and sports professionals with comprehensive knowledge and practical strategies to enhance athletic recovery and optimize performance. In this course, our esteemed research team translates the latest evidence-based research on various facets crucial to recovery, including cold water immersion, sports massage, sleep hygiene, nutrition, and hydration. By the end of the course, you will have the most up-to-date knowledge and skills to implement effective recovery strategies, thereby maximizing athletic performance and minimizing the risk of injury and burnout.

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What's included?

  • 4 Chapters


Through a holistic approach, participants will delve into the intricacies of each component within the recovery pyramid, understanding their synergistic effects in promoting optimal physical and mental recuperation post-exercise.

What's in-store?

We will explore the scientific principles underlying the efficacy of cold water immersion techniques in reducing inflammation and accelerating muscle recovery. Additionally, participants will learn the art of sports massage, mastering techniques aimed at alleviating muscle tension, enhancing blood flow, and expediting recovery processes.

Course Lessons

Meet our SSISA Research Digest team

Warren Lucas

Research and Partnerships Manager
Warren Lucas is an Accredited Sport Scientist (SASMA), completing a PhD in Exercise Science at the University of Cape Town. His research is focused on designing patient-centred exercise interventions for youth with substance use and mental health conditions in treatment settings. His supervisors are Dr. Sharief Hendricks and Prof. Vicki Lambert (HPALS UCT). 

Evan Knight

Research Consultant
Evan Knight is an Exercise Scientist with an MSc in Exercise Physiology from the Stellenbosch. University. He works as a Research Consultant at the Sports Science Institute of South Africa, and his research is focused on biomarkers and the intercellular adaptation and communication following different endurance running training regimes in elite runners. 

Devon Da Costa

Research Consultant & Lecturer
Devon Da Costa is a Qualified Biokineticist completing a PhD in Exercise Science at the University of Cape Town. She works as a Research Consultant and Lecturer at the Sports Science Institute of South Africa. Her research is focused on fuelling endurance sports performance through a variety of different dietary and supplementation strategies. She is supervised by Associate Prof Andrew Bosch (HPALS UCT). 

Tim Klein

Research Consultant & Sport Scientist
Tim Klein is an Exercise Scientist who is currently completing an MSc in Exercise Science at the University of Cape Town. His research focuses primarily on the effects of resistance training on cycling performance. His research is supervised by Associate Prof. Mike Posthumus and Dr. Caroline D’Alton (HPALS UCT). 
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