All I can say from is from my own experience:
I starting training with Up Hill about a month ago, even before I loved my ice baths or plunging into a cold river. There is a method to my own madness with it.
1. I enjoyed using my sauna and then getting into an ice cold shower or ice bath. The benefits I saw were: less fatigue after workouts, less to no muscle soreness, better mental activity,
2. Ice bath ASAP after workouts helped in the same way listed above.
3. Taking reusable ice packs with a cooler to the gym after a really hard work out, like a finger board work out or hard bouldering session. I do a 3-5 minute ice/water bath for my fingers and or elbows.
Hope you find this helpful in some way.