rest and recovery. recovery is a training principle fatigue adaptation training stimulus recovery...

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Rest and Recovery

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Page 1: Rest and Recovery. Recovery is a Training Principle Fatigue Adaptation Training Stimulus Recovery Accelerated Recovery

Rest and Recovery

Page 2: Rest and Recovery. Recovery is a Training Principle Fatigue Adaptation Training Stimulus Recovery Accelerated Recovery

Recovery is a Training Principle

Fatigue

AdaptationTraining Stimulus

Recovery

Accelerated Recovery

Page 3: Rest and Recovery. Recovery is a Training Principle Fatigue Adaptation Training Stimulus Recovery Accelerated Recovery

Types of Fatigue

• Metabolic: – Relates to reduced energy stores

• Nervous System Fatigue: (NS)– NS involved in all muscular contraction– Impaired neural stimulus affects muscle contraction– Neuromuscular fatigue can be present without signs of physiological fatigue

• Psychological: – Intensive periods of training/competition can result in psychological fatigue– Neurophysiological changes in the CNS

• Altered pain perception• Reduced CNS drive of motor system• Inhibited physical recovery• Reduced motivation• Reduced performance

Page 4: Rest and Recovery. Recovery is a Training Principle Fatigue Adaptation Training Stimulus Recovery Accelerated Recovery

Physical(restoration)

Psychological(renewal)

Medical(rehabilitation)

Recovery

Types of Recovery

Page 5: Rest and Recovery. Recovery is a Training Principle Fatigue Adaptation Training Stimulus Recovery Accelerated Recovery

Recovery Techniques and Strategies

• Nutrition/hydration

• Sleep

• Physical interventions

Page 6: Rest and Recovery. Recovery is a Training Principle Fatigue Adaptation Training Stimulus Recovery Accelerated Recovery

Nutrition/Hydration

• Before exercise - Fuel-up and hydrate!• During exercise - carbohydrate drinks• After exercise- during first 30 mins:

– 30 g carbs (mod-high GI)

– 8 g protein

– Fluid - weight loss x 1.5

Page 7: Rest and Recovery. Recovery is a Training Principle Fatigue Adaptation Training Stimulus Recovery Accelerated Recovery

Physical Recovery Strategies

• Massage• Hydrotherapies• Acupuncture/Electrical stimulation• Pressure garments• Active recovery

Page 8: Rest and Recovery. Recovery is a Training Principle Fatigue Adaptation Training Stimulus Recovery Accelerated Recovery

Contrast Baths

Three cycles of 3½ minutes in 38oC water and 30 secs in 15oC water reduced blood lactate levels at the same rate as active recovery (HR 120 bpm for 12 mins) Sanders & Sayers 1996

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Pre Post PostRec.

Blood Lactate

(mMol/L)

Passive Active Immersion

Page 9: Rest and Recovery. Recovery is a Training Principle Fatigue Adaptation Training Stimulus Recovery Accelerated Recovery

Active Recovery

• Light concentric exercise– Pitch

– Gym

– Pool

• Stretching

• Self massage

Page 10: Rest and Recovery. Recovery is a Training Principle Fatigue Adaptation Training Stimulus Recovery Accelerated Recovery

Psychological Recovery Strategies

• During Event - stay in control, eg visualise, breathing etc.• After Event/training - unwind, eg music, muscle relaxation,

socialise, read a book, movie etc• 10-15 minutes before bed - switch-off from the day• Emotional recovery strategies

Page 11: Rest and Recovery. Recovery is a Training Principle Fatigue Adaptation Training Stimulus Recovery Accelerated Recovery

Take Home Message

• Train hard & recover well = best performance• Eat! • Drink! • Sleep!

Page 12: Rest and Recovery. Recovery is a Training Principle Fatigue Adaptation Training Stimulus Recovery Accelerated Recovery

Key Points U-14

• Establish the importance of rest & recovery Strategies

• Emphasise the importance of good nutrition/hydration

• Encourage a minimum of 8 hours sleep per night

• Insist on proper injury management strategies

Page 13: Rest and Recovery. Recovery is a Training Principle Fatigue Adaptation Training Stimulus Recovery Accelerated Recovery

Key Points U-15

• Establish the importance of rest & recovery Strategies

• Emphasise the importance of good nutrition/hydration

• Encourage a minimum of 8 hours sleep per night

• Insist on proper injury management strategies

• Introduce basic physiological recovery strategies i.e. calming & switching off

Page 14: Rest and Recovery. Recovery is a Training Principle Fatigue Adaptation Training Stimulus Recovery Accelerated Recovery

Key Points U-16

• Establish the importance of rest & recovery Strategies• Emphasise the importance of good nutrition/hydration• Encourage a minimum of 8 hours sleep per night• Insist on proper injury management strategies• Introduce basic physiological recovery strategies i.e.

calming & switching off• Introduce more sophisticated recovery strategies i.e. pool

sessions, pressure garments, contrast baths

Page 15: Rest and Recovery. Recovery is a Training Principle Fatigue Adaptation Training Stimulus Recovery Accelerated Recovery

Key Points U-17

• Establish the importance of rest & recovery Strategies• Emphasise the importance of good nutrition/hydration• Encourage a minimum of 8 hours sleep per night• Insist on proper injury management strategies• Introduce basic physiological recovery strategies i.e.

calming & switching off• Introduce more sophisticated recovery strategies i.e. pool

sessions, pressure garments, contrast baths• Encourage players to take ownership of their own training

programmes involving overloading, recovery, adaptation and tapering.

Page 16: Rest and Recovery. Recovery is a Training Principle Fatigue Adaptation Training Stimulus Recovery Accelerated Recovery

Summary

(1) Recover energy

(2) Recover physically

(3) Recover emotionally

• Rehydrate • Refuel

• Stretch & Shower• Self massage

• Unwind