High feat sports recovery

RECOVERY FOR HIGH PERFORMANCE SPORTSJohn Grace

@john_r_grace

FUNDAMENTAL CONCEPTS

RECOVERY METHODS

RESEARCH

IMPLEMENTATION & LOGISTICS

FUNDAMENTAL CONCEPTS

OH,

THIS

OLD

THANG?

Biologically

Dictated

Periodization

D r. M i ke Yo u n g

OVERTRAINING

IS LIKE…

EXAMINING OVERTRAININGC o o r d i n a t i o n

S l e e p Q u a l i t y

M o t i v a t i o n

R e s t i n g H R

M u s c l e S o r e n e s s

R e c o v e r y T i m e

Rechargingthe

Battery

• Reaction time increases• Impaired cognitive function• Mood fluctuations

• No enhancement of physiological markers• No significant change in sprint times• Decrease in perceived muscle soreness

WHAT DOES THIS MEAN?

Physiological Psychological

Sleep

Nutrition

Compression no change

Massage no change

Cold Water inconclusive

IMPLEMENTATION

D a t a c o l l e c t i o n f o r t h e s a k e o f d a t a c o l l e c t i o n i s a w a s t e o f t i m e

THE SURVEY

SAYS

au-ton-o-myFreedom from external control or influence;independence

*performed at very low intensity

**wear compression garment if you’d like.

choose one:

10-20 minutes

Foam Roll

Massage

10-15 minutes

Bike*

Jog*

Swim*

10 minutes

Cold Tub

Hot Tub

Contrast Bath

TAKE HOME POINTS

Biologically dictated

periodization

Perception is reality

Provide autonomy where

possible

Collect actionable data

JOHN.GRACE@ATHLETICLAB.COM

@JOHN_R_GRACE

ATHLETICLAB.COM

FITFORFUTBOL.COM

ELITETRACK.COM