A MULTI-DIMENSIONAL APPROACH TO ENHANCING RECOVERY

Ian Ian JeffreysJeffreysMScMSc, CSCS*D, NSCA, CSCS*D, NSCA--CPT*D, ASCCCPT*D, ASCC

Optimal performance is only achievable if Optimal performance is only achievable if athletes recover after competition and athletes recover after competition and optimally balance training stress and optimally balance training stress and

adequate recovery (adequate recovery (KellmannKellmann 20022002))

The use of recovery strategies is the most potent The use of recovery strategies is the most potent weapon in the coaches arsenal of training weapon in the coaches arsenal of training methodologies. (Norris and Smith 2002)methodologies. (Norris and Smith 2002)

PRESENTATION AIMS

To outline the need for proactive recovery To outline the need for proactive recovery To outline the individualized, multidimensional To outline the individualized, multidimensional nature of recoverynature of recoveryTo present a Performance Lifestyle as a model To present a Performance Lifestyle as a model upon which to build a multidimensional, upon which to build a multidimensional, individualized approach to recovery.individualized approach to recovery.

TRAINING v RECOVERY

Not part of athleteNot part of athlete’’s s lifestylelifestyle

Part of athletePart of athlete’’s lifestyles lifestyle

UnUn--researchedresearchedResearchedResearched

Un programmedUn programmedProgrammedProgrammed

UnplannedUnplannedPlannedPlanned

RECOVERYRECOVERYTRAININGTRAINING

OVERTRAINING V UNDER-RECOVERY

Implies need for more Implies need for more recoveryrecovery

Implies reduction in training Implies reduction in training loadload

Multidimensional solutionMultidimensional solutionPhysical solutionPhysical solution

In athleteIn athlete’’s controls controlOut of athleteOut of athlete’’s controls control

Stress/recovery imbalanceStress/recovery imbalanceMistake in training programMistake in training program

UNDERUNDER--RECOVERYRECOVERYOVERTRAININGOVERTRAINING

FITNESS FATIGUE

TOTAL FITNESS

TOTAL RECOVERY

THE ATHLETEA Psychosociophysiologicial entity

STRESS CHARACTERISTICS

A cumulative processA cumulative processNatureNatureIntensityIntensityDurationDurationDistribution over timeDistribution over time

AN INDIVIDUAL APPROACH

Stress is unique to the individualStress is unique to the individualRecovery is unique to the individualRecovery is unique to the individual

We need to devise individualized recovery We need to devise individualized recovery programs, which vary over time and in programs, which vary over time and in

response to the stress experiencedresponse to the stress experienced..

THE PERFORMANCE LIFESTYLE

A multidimensional active and proactive A multidimensional active and proactive approach to enhancing recovery.approach to enhancing recovery.Targets all areasTargets all areasIs IndividualIs IndividualIs 24/7Is 24/7

THE EMPOWERED ATHLETETHE FOUNDATION OF THE PERFORMANCE LIFESTYLETHE FOUNDATION OF THE PERFORMANCE LIFESTYLE

Educated in the training process. Educated in the training process. Educated in the need for recoveryEducated in the need for recoveryEducated in the methods of recoveryEducated in the methods of recoveryAble to integrate these into lifestyleAble to integrate these into lifestyleAble to engage & adapt these as neededAble to engage & adapt these as needed

To know and not to do, is not to knowTo know and not to do, is not to know

THE SEVEN PILLARS

Action your dreamsAction your dreamsSelf awarenessSelf awarenessThe power of positiveThe power of positiveThe power of ritualsThe power of ritualsBuild capacity and regenerateBuild capacity and regenerateNutrition Nutrition SleepSleep

PILLAR ONE

ACTION YOUR DREAMSACTION YOUR DREAMS

THE ACTION PLAN

Unfulfilled needs represent a major drain on Unfulfilled needs represent a major drain on energy resources.energy resources.The routeThe route--mapmapMilestonesMilestonesGoalsGoals

PILLAR TWO

SELF AWARENESSSELF AWARENESS

SELF AWARENESS

EducationalEducationalSelf empoweringSelf empoweringActive Active Takes timeTakes time

AWARENESS

SYSTEMS

Self MonitoringSelf MonitoringTraining log/recovery guideTraining log/recovery guideLifestyle profilesLifestyle profilesPsychological profilesPsychological profiles

INDICATORS OF UNDER-RECOVERYAn increased resting heart rateAn increased resting heart rateA loss of bodyweightA loss of bodyweightA decrease in appetiteA decrease in appetiteMuscle soreness that lasts more than 24 hoursMuscle soreness that lasts more than 24 hoursPoorer work economy and increased subPoorer work economy and increased sub--maximal heart maximal heart

raterateAn increase in illnessAn increase in illnessA decrease in performanceA decrease in performanceA lack of desire in training/competing.A lack of desire in training/competing.Increased serum enzyme activity forIncreased serum enzyme activity for creatine kinasecreatine kinase and and

lactatelactate dehydrogenasedehydrogenase

DAILY LOG

PILLAR THREE

THE POWER OF POSITIVETHE POWER OF POSITIVE

EMOTIONAL FITNESS

The most powerful domain of fitness The most powerful domain of fitness ((GolemanGoleman 1995)1995)

Enhances energyEnhances energyEnhances recoveryEnhances recovery

THE PERFORMANCE QUADRANT

KEEPING POSITIVE

Awareness (Identify & accept negative)Awareness (Identify & accept negative)RoutinesRoutinesAnchorsAnchors and triggersand triggers

PILLAR FOUR

THE POWER OF RITUALSTHE POWER OF RITUALS

THE RITUAL

Low energy requirementsLow energy requirementsHabitualHabitualTargetedTargeted

EXAMPLE

Debrief after gameDebrief after gameUse disengagement strategyUse disengagement strategyRelaxation activity Relaxation activity

RitualRitual

All mistakes going through my All mistakes going through my mind, worrying what coach will saymind, worrying what coach will say

IssueIssue

Cannot sleep after games, lack of Cannot sleep after games, lack of energy for training subsequently.energy for training subsequently.

ProblemProblem

PILLAR FIVE

BUILD CAPACITY AND BUILD CAPACITY AND REGENERATEREGENERATE

BUILDING CAPACITY

PHYSICAL CAPACITY

PeriodizationPeriodizationTotal LoadsTotal LoadsStimulating or fatiguingStimulating or fatiguingPrioritisePrioritise

PSYCHOLOGICAL CAPACITY

Psychological profilePsychological profileIdentifyIdentify weaknessesweaknessesDevelop strategiesDevelop strategies

EMOTIONAL CAPACITY

Emotional IntelligenceEmotional IntelligenceSelf awarenessSelf awarenessSelf managementSelf managementSocial awarenessSocial awarenessSocial managementSocial management

PHYSICAL DISENGAGEMENT

PHYSICAL REGENERATIONProportional & related to physical engagementProportional & related to physical engagementPlanned recoveryPlanned recoveryDailyDailyWeeklyWeeklyMonthlyMonthlyAnnuallyAnnually

RitualsRitualsEverydayEverydayPost training/gamePost training/gameTimes of high stressTimes of high stress

STRATEGIES/RITUALS

ActiveActiveCool downCool downPool sessionsPool sessionsAlternate sports/activitiesAlternate sports/activities

PassivePassiveIce bathsIce bathsMassageMassageContrast bathingContrast bathingContrast showersContrast showers

INDIVIDUALIZE

Number of strategiesNumber of strategiesProtocolsProtocolsEvaluateEvaluateChoiceChoice

POST GAME RITUAL

Immediately after gameImmediately after game

Check weightCheck weightHydrate, eatHydrate, eatContinue light exercise (10Continue light exercise (10 minsmins))StretchStretchIce any injuriesIce any injuriesContrast ShowersContrast Showers

CONTRAST SHOWER ROUTINE

Alternate warm cold showers.Alternate warm cold showers.22 minsmins warm, 30warm, 30 secssecs coldcoldRepeat 3Repeat 3--5 times5 times

PSYCHOLOGICAL REGENERATION

Performance debriefPerformance debriefDisengagement strategyDisengagement strategyRelaxation Relaxation

EMOTIONAL REGENERATION

IndividualIndividualFulfill needsFulfill needsTime for meTime for meIn controlIn controlDisengagedDisengaged

PILLAR SIX

NUTRITIONNUTRITION

TWO AREAS

General (Quality and Quantity)General (Quality and Quantity)ChronoChrono--nutritionnutrition

WORKOUT GUIDELINES

High GI carbohydrate and protein High GI carbohydrate and protein (4:1 ratio Carbohydrate/Protein; (4:1 ratio Carbohydrate/Protein; using 1.using 1.2 2 g/Kgg/Kg/h/h CHO).CHO).

ImmediatelyImmediately postpost--workoutworkout

Medium/High GI sport product, Medium/High GI sport product, with a small amount of protein. with a small amount of protein. Drink as much fluid as possible and Drink as much fluid as possible and replace electrolytes during longer replace electrolytes during longer sessions.sessions.

During game/workoutDuring game/workout

Medium/High GI with a small Medium/High GI with a small amount of protein. 4:1 ratio of amount of protein. 4:1 ratio of carbohydrate to protein. carbohydrate to protein.

Immediately preImmediately pre--workout (< workout (< 2020 minsmins))

TYPE OF INTAKETYPE OF INTAKETIMINGTIMING

MAKE IT REALOption 1Option 1 LLowow fat milkshake, bag of fat milkshake, bag of

dried fruitdried fruit..

Option 2Option 2 Cup ofCup of mueslimuesli, with , with oneone scoop of scoop of whey whey protein and low fat milkprotein and low fat milk. . BBananaanana..

Option 3Option 3 2 pots low fat rice, 2 scoops whey 2 pots low fat rice, 2 scoops whey protein.protein.

PILLAR SEVEN

SLEEPSLEEP

SLEEP

Fundamental to recoveryFundamental to recoverySleep is in cyclesSleep is in cyclesNeed deep sleep & REM sleepNeed deep sleep & REM sleep

KEY STRATEGIES

RoutinesRoutinesDisengagementDisengagementRelaxationRelaxation

SLEEP CONSIDERATIONS

RitualsRitualsIf donIf don’’t sleept sleep

TemperatureTemperatureLightLightNoiseNoiseActivitiesActivitiesThe bedThe bed

EnvironmentEnvironment

ActivitiesActivitiesNutritionNutritionRitualsRitualsPre sleepPre sleep

IN SUMMARY

Recovery must be a part of any performance Recovery must be a part of any performance program.program.Recovery needs to be proactive, multidisciplinary Recovery needs to be proactive, multidisciplinary and individualizedand individualizedA Performance Lifestyle provides a model by A Performance Lifestyle provides a model by which this can be achievedwhich this can be achieved..

MANY THANKS

ianian..jeffreysjeffreys@@colegcoleg--powyspowys.ac..ac.ukuk