When I was competing at my highest level I spent a lot of time on recovery. I went for active release and massage therapy weekly. I would ice my shoulders and pecs daily. I also did lots of self-myofascial release.
That was a good chunk of time. However, if I wanted to keep improving, hitting personal records, and topping the lifting charts, that's what I had to do. I love strength and conditioning because you get out of it exactly what you put into it.
Now as an older "athlete" I need a sh!t ton on maintenance work to not only perform but to feel well. I have mentioned it frequently, but it bears repeating, I have three herniated discs, spinal stenosis, and thoracic arthritis, on top of an insane amount of tight and knotted up tissue. My physical therapist marvels at the fact that I feel pretty damn good all things considered.
Back last February I had been investing up to and sometimes over an hour a day of stretching and tissue work. Now I have whittled that down to 15-20 minutes. However, that is the minimum investment I can make. I have tried to get away with skipping a day or rushing through it and my body knows.
It's ironic that I'd even try to get away with not doing it because I always feel great afterward. The other reason it's so important that I get my maintenance time in is so that I can train how I want to. I absolutely love to train. I feel robbed when I can't. In addition, I'm a real prick when I'm not.
When you have competed at my level and or have put as many years under the bar as I have, that maintenance time you put into your body is as important as the training itself. So make sure you are investing the necessary time into taking care of your body outside of the gym. The dividends are invaluable.
