Engaging in very cold water immersion within six hours after strength training can blunt adaptations.

“That's mostly concerned with maximizing hypertrophy. Strength, it's not as clear. There are some data to show what actual block strength adaptations, but because of what we talked about earlier, the mechanisms and the drivers are different. And so I don't think it's as big a concern for strength development, though I would still generally say, if you can get away with staying out of the ice immediately after the workout, and you can at least wait a few hours, that's the better”

“The lore goes that if you do an ice bath or cold water immersion after strength or hypertrophy training, that you are short circuiting some of that. The lore also goes that cold showers might be okay. And my interpretation of those data and that discussion is that all that is probably true, but I have a hard time imagining that the effects are so robust that it can completely prevent strength gains and hypertrophy, such that my stance for myself is try and do the cold exposure training away from the strength and hypertrophy training.”

“yeah, it does seem like cold water immersion immediately after hypertrophy restrains workouts might be a problem, but a cold shower is probably not a problem.”

“for Speed and power maybe you can get away with it endurance maybe a separate conversation if you're in season I have no problem using it immediately after a game the goal is entirely different”

“What I mean by that is yes, indeed there are data showing that if one gets into very cold water up to the neck in the six hours, anytime that is in the six hours after strength or hypertrophy training, that some of the strength and hypertrophy increases that one would observe, are blocked by that deliberate cold exposure.”

“Now, up until now, we've been talking about how to use cold during a workout in order to improve performance. Now I want to talk about the use of temperature, in particular cold, to improve the speed and the depth of recovery. Recovery is obviously vital, right? During a weight training session or during an endurance session, that's just the stimulus for getting better the next time. And if you don't recover, you not only won't get better, but you'll get worse. There's a lot of interest in the use of cold in order to improve recovery in the short term. We see this, and probably the best example of this would be fighters in combat sports between rounds, or athletes in between quarters or half time. That's one form of recovery. The ability to go back into the sport very soon on an order of minutes, anywhere from one minute in between rounds in typical combat sports, or several minutes at a half time, et cetera. And then, of course, there's recovery that occurs from session to session. So outside of the game or the match or the exercise session. And many people are now relying on things like cryotherapy, which requires a lot of expensive equipment, big liquid nitrogen-driven machine. Those aren't so common for most people or accessible for most people. But a lot of people are using cold baths or ice baths or cold showers. And again, that's not going to optimize recovery. In fact, it's going to have an additional effect that is going to potentially block the training stimulus. When you get into an ice bath, you are indeed blocking some of the inflammation that occurs because of the training session. But in doing so, you”