Fatigue & Recovery in Soccer [MasterdeFutbol 2014]

RECOVERY STRATEGIES FOR TRAINING AND MATCHES IN

FOOTBALL

Yann LE MEUR

November 6th amp 7th 2014 Sevilla Spain

YLMSportScience

TR

AIN

ING

LO

AD

hellip

❶ DEVELOPMENT PHASE

THE CLASSICAL APPROACH OF RECOVERY

TIME

hellip

TIME

THE CLASSICAL APPROACH OF RECOVERY T

RA

ININ

G L

OA

D

❷ TAPERING PHASE

hellip


RA

ININ

G L

OA

D

TIME

❸ COMPETITIVE PHASE

TO SPEED UP THE FATIGUE

CLEARANCE BEFORE DURING

amp AFTER A COMPETITION

TO REDUCE THE RISKS OF

TRAINING MALADAPTATIONS

(INJURY amp OVERREACHING)

THE DIFFERENT ROLES OF RECOVERY

PERIODISATION OF RECOVERY STRATEGIES

BUILDING PHASE TAPER COMPETITION

Sleep

Diet

Hydration

Cold water immersion WBC

Only in case of intense fatigue

Active recovery In the case of repeated high

intensity efforts

EMS No No

Compression garments

Massage

Cooling vest No No

THE REALITY OF FOOTBALL

WHAT DOES A FOOTBALL MATCH INVOLVE

To optimize post match

recovery strategies you

need first to determine the

origins of fatigue

ARE THE PLAYERS REALLY EXPERIENCING FATIGUE

Mohr et al JSS 2003


Parameters Performance

Level Outcome References

Running amp Sprinting

distances in the last 15-min period of the

game

1er League UK Elite Elite

Professional High-Profile

25-50

Bradley 2009 Krustrup 2005 Krustrup 2010

Mohr 2003 Mohr 2010

Sprint amp Jump Performance

Elite Elite Elite


2-8

Andersson 2008 Krustrup 2005 Krustrup 2010

Mohr 2003 Mohr 2010

Yo-Yo Intermittent Performance

Elite 50-60 Krustrup 2010

Isometric MVC Elite Elite

Young elite 7-10

Andersson 2008 Krustrup 2011 Thorlund 2009

PLAYERS DEMONSTRATE FATIGUE AT THE

END OF A MATCH YES BUT WHY

POTENTIAL ORIGINS OF FATIGUE

MUSCLE DAMAGES amp SORENESS

❶ Promote muscle protein synthesis

amp Reduce muscle soreness

Krustrup et al EJAP 2011


GLYCOGEN STORES DEPLETION

❷ Promote glycogen resynthesis

Krustrup et al 2011


DEHYDRATION

bull 20 high-profile soccer players were studied during match

play at 311degC

bull A large correlation was observed between the net fluid

loss during the game and the fatigue index in the post-

match sprint test (r=073)

❸ Promote rehydration


MENTAL FATIGUE

❹ Facilitate

mental

recovery

bull 10 semi-professional soccer players completed a 90-minute laboratory-based

treadmill protocol replicating the activity profile of soccer match-play

bull 2 separate trials were performed in randomised order with and without the added

stressor of a continuous grid-based vigilance task

SUMMARY 1

Neacutedelec et al 2012

MOST COMMON QUESTIONS ON

RECOVERY IN FOOTBALL

❶ What should I do after a match ❷ Is it really necessary to speed up post match recovery ❸ What should priviligiate the day after ❹ What are the basics regarding nutrition and hydration ❺ How can I promote sleep after a match ❻Can recovery strategies prevent non contact injuries ❼How can recovery limit the development of persistent fatigue

SO LETrsquoS TALK ABOUT RECOVERY STRATEGIES NOW

❶ PROMOTE

MUSCLE

REGENERATION

REPAIR THE IMPORTANCE OF PROTEIN INTAKE

AMINO ACIDS

Cell

Blood

AMINO ACIDS

Proteins

Oxydation

Synthesis Degradation

Time (h)

Meal Meal

Rate

of

MP

S amp

MP

B

Muscle Protein Synthesis (MPS)

Muscle Protein Breakdown (MPB)

Meal

A

B


Figure by Leigh Breen

Moore et al APNM 2014


Levenhagen et al AJPEM 2001

REPAIR THE TIMING OF PROTEIN INTAKE

NO TIME TO WASTE

REPAIR MANUAL OF MUSCLE PROTEIN

SYNTHESIS

Recovery

plan

REPAIR THE SOURCE OF PROTEINS

Stimulating mTor activation post-exercise

is key to facilitate muscle recovery


Dietaryproteins with a full complement of

essential amino acids and high leucine

contents are more likely to be efficacious

mTor (and muscle

synthesis activation)

Leucine


Chart by Leigh Breen



contents that are rapidly digested are more

likely to be efficacious

20 400

50

100

150

Ingested protein dose (g)

C

ha

ng

e in

MP

S fro

m b

as

al

Whey

Casein

Soy

MU

SC

LE

REPAIR THE QUANTITY OF PROTEINS

20-25g of proteins seems to be optimal

to maximize muscle protein synthesis

REPAIR THE PATTERN OF PROTEINS INGESTION

Areta et al J Physiol 2013

Repeat meal feedings of 20 g of

protein every 3ndash4 h to maximize

post-exercise recovery

MILK AS A RECOVERY DRINK

Milk is an effective drink to

support muscle recovery

Leeder et al BJSM 2011

REDUCE MUSCLE DAMAGES

Cold water immersion may

also help to reduce muscle

damages post exercise

Figure from Ihsan et al ECSS 2013


❶bis REDUCING

MUSCLE

SORENESS



Cold water immersion reduce muscle

soreness (analgesic effect)

A POTENTIAL PLACEBO EFFECT


4x30s max

15min 10degC 15min in

magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath

laquo To eliminate any potential bias

participants in the placebo condition

were led to believe that a thermoneutral

water immersion (with the addition of the

skin cleanser) was beneficial in recovery

from high intensity exercise which we

considered to be more effective than

convincing participants that Cold Water

Immersion was detrimentalrdquo

Cold Water Immersion

Thermoneutral water immersion placebo

Thermoneutral water immersion control

MVCpeak (Nm) 2506 plusmn 487 2344 plusmn 637 2404 plusmn 852

MVCavg (Nm) 2196 plusmn 433 2070 plusmn 569 2116 plusmn 719


0 indicating lsquolsquonot effective at allrsquorsquo and 5 indicating

lsquolsquoextremely effectiverdquo


The commonly hypothesized physiological benefits

surrounding cold water immersion are at least partly

placebo related

BUT hellip

BUT hellip

Halson et al MSSE 2014 (Yamane et al EJAP 2006)

Ihsan et al ECSS 2013

Froumlhlich et al JSCR 2014

Raastad et al unpublished data

Use cold water immersion when you have to speed up

recovery but not everyday

Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0

Markers of muscle damages

3 7 0

Leg circumference 0 2 0

REDUCE MUSCLE SORENESS COMPRESSION

GARMENTS

Pay attention to the therapist

education

Moraska MSSE 2007

One of the most employed recovery

technique in the field

But effect on performance are often

unclear

Generally associated with positive

perceived effects by athletes

But difficult to investigate by sports

scientists due to the heterogeneity of

employed protocols

REDUCE MUSCLE SORENESS MASSAGE

❷ REHYDRATE

REHYDRATION KEY TIPS TO REMEMBER

- Start immediately at exercise cessation

- No aggressive rehydration strategies needed

after a match (sufficient recovery period before the

next one)

- Fluids should be consumed over time rather than

being ingested in large boluses to maximize fluid

retention (split intakes to ~200mL every 15min)

- Encourage spontaneous rehydration with slightly

flavored cool water

-1 gL-1 of Na+

- Co-absorption of CHO has shown its efficacy

(glucose active transport is associated with sodium

absorption)

- Limit caffeine consumption which increases

urinary excretion of electrolytes

- Check your hydration status with urines color


Cryovestreg France

To reduce sweat loss by increasing heat

conduction

FACILITATE POST-EXERCISE THERMOLYSIS

Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES

RESTORE NEED FOR AN AGGRESSIVE STRATEGY


-7 professional soccer

players

- Biopsies pre post

+24h +48h amp +72h

post match

- Controlled High CHO

diet (95gkgday)

Yes if your team is playing 2 matches

within the week or if you need to undertake

a significant training load between matches



players (CON) vs 10 with

High CHO amp Pro diet

during 2 days

CON EXP

CHO (g) 378 plusmn 57 785 plusmn 25

FAT (g) 120 plusmn 17 232 plusmn 8

PRO (g) 91 plusmn 16 40 plusmn 1

But keep in mind that muscle

glycogen resynthesis is impaired

after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer

Gunnarsson et al SJMSS 2013

Kiens amp Richter AJP 1998

This phenomenon may be related to muscle damages

Key role of eccentric training to reduce muscle damages

RESTORE THE TIMING OF CHO INTAKE

Delaying the ingestion of

CHO post match will result

in a reduced rate of muscle

glycogen storage

Immediate recovery after

exercise (0-4h) 10 to 12 g

CHOkgh should be consumed at

frequent intervals

Ivy et al JAP 1988

RESTORE THE TYPE OF CHO

0

40

80

120

160

End of exercise 24 h after

Low glycaemic index

High glycaemic index

Mu

scle

gly

co

gen

(m

mo

lkg

)

Consumption of CHO foods

with a moderate to high GI is

recommended

No difference reported

between liquid and solid CHO

sources

❹ DISSIPATE

MENTAL STRESS

SLEEP

Sleep restriction is generally associated with Cognitive Performance Alertness Reaction Time Memory Decision Making Sleepiness Overall Mood States

KEY TIPS TO PROMOTE SLEEP

❶ Ensure ideal sleeping

environment (quiet cool and dark)

❷ Create a relaxing bedtime

routine (turn of your TV no

smartphone)

❸ Keep your room dark and cool

❹ Take a warm shower to facilitate

sleep onset

POST MATCH RECOVERY PROTOCOL

Hydration Milk

chocolate End of the

match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +

+ + Flight back home


Milk

chocolate






25g Pro Sleep 25g Pro

Maximal Protein Synthesis Rate

An

ab

oli

sm

C

ata

bo

lism

Time (h)

REPAIR PAY ATTENTION TO THE

POST MATCH NIGHT


- 16 healthy young males - Single bout of resistance-type exercise in the evening (800 pm) - 20g PRO + 60g CHO post exercice (900 pm) -30 min before sleep (2330 h) subjects ingested a beverage with (PRO) or without (PLA) 40 g of casein protein

PROTEIN INGESTION BEFORE SLEEP

Casein ingested immediately

before sleep is effective to

stimulate muscle protein

synthesis during postexercise

overnight recovery

Res et al MSSE 2012

SUMMARY 2

AND WHAT ABOUT THE THIRD HALF

SEE YOU THERE

Barnes et al EJAP 2011

10 healthy males performed 300 maximal

eccentric contractions of the quadriceps muscles

of one leg on an isokinetic dynamometer

05 g of alcohol per kg bodyweight (as vodka and

orange juice) or an isocaloric isovolumetric non-

alcoholic beverage

80kg 40g of alcohol = 50mL of alcohol

~ one glass of vodka orange

THE THIRD HALF A REAL PROBLEM

Effects of alcohol on muscle recovery

Consumption of a low dose of

alcohol after damaging exercise

appears to have no effect on the

loss of force associated with

strenuous eccentric exercise

OK GUYS I KNOW THAT WE ARE IN

SEVILLA

Parr et al PloS One 2014


8times5 reps leg extension 80 1RM

followed by continuous (30 min moderate

intensity) and high intensity interval

(10times30 s 110 PPO) cycling

500 mL of whey protein (25 g PRO)

Alcohol (15 gmiddotkg body mass⁻sup1) co-

ingested with protein (ALC-PRO)

or an energy-matched quantity of

carbohydrate also with alcohol (25 g

maltodextrin ALC-CHO)


~ 3 glasses of vodka orange

THE THIRD HALF A REAL ISSUE FOR RECOVERY

Desbrow et al IJNSEM 2014

Effects of alcohol on the hydration status


Feige et al ECSR 2006


Effects of alcohol on sleep

Normal social drinking Alcohol abuse

Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep

Influences sleep in the first

half of the night resembling

the effects

of a short-acting hypnotic

drug including a

suppression of phasic

aspects of REM sleep

Presence of

withdrawal effects

(increased light sleep)

during the latter part of

these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+

BREAKFAST KEEP STIMULATE MUSCLE

REGENERATION

Pay attention to your

breakfast the day after the

match Proteins needed

AND MUSCLE GLYCOGEN RESYNTHESIS


7 professional soccer players (CON) vs 10 with

High CHO amp Pro diet during 2 days

CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING

- 10 healthy males - either napped or sat quietly from 1300 to 1330 h after a night of shortened sleep (sleep 2300-0300 h only)

ADJUST TRAINING LOAD

2

2

15

3

2

105 Adjust training load and resting

periods according to perceived

fatigue amp muscle soreness

POTENTIAL INFLUENCES OF PHYSICAL

QUALITIES ON RECOVERY

21 male youth rugby league players

Yo-Yo intermittent recovery test (level 1) 3 RM back

squat amp bench press assessed prior to 2 competitive

fixtures

CMJ amp blood creatine kinase(CK) assessed before

and after match-play

Players were into high- and low-groups based on

physical qualities

POTENTIAL INFLUENCE OF PHYSICAL


Differences in match demands between players based on Yo-Yo back squat and bench press performance

Yo-Yo Back Squat

High Low ES p High Low ES p

Absolute Demands

Playing Time (min) 54 plusmn 22 49 plusmn 20 027 0273 57 plusmn 20 44 plusmn 19 065 0055

Distance (m) 5391 plusmn 1350

4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040

LSA (m) 4927 plusmn 1212

4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059

HSR (m) 332 plusmn 126 230 plusmn 104 088 0028 323 plusmn 102 216 plusmn 116 099 0011

VHSR (m) 53 plusmn 48 20 plusmn 17 091 0023 46 plusmn 40 24 plusmn 36 057 0089

Contact Efforts () 23 plusmn 9 26 plusmn 12 026 0283 29 plusmn 10 20 plusmn 9 099 0032

RHIE Bouts () 3 plusmn 2 3 plusmn 3 003 0438 4 plusmn 3 2 plusmn 1 089 0020

Relative Demands

Distance (mmin-1) 93 plusmn 9 93 plusmn 11 006 0447 91 plusmn 7 95 plusmn 13 033 0214

LSA (mmin-1) 85 plusmn 8 86 plusmn 10 008 0429 84 plusmn 5 88 plusmn 11 048 0107

HSR (mmin-1) 6 plusmn 2 4 plusmn 1 087 0030 5 plusmn 2 5 plusmn 2 041 0148

VHSR (mmin-1) 09 plusmn 10 05 plusmn 06 056 0103 08 plusmn 09 06 plusmn 08 026 0275

Contact Efforts (nmin) 04 plusmn 02 05 plusmn 02 045 0161 05 plusmn 02 04 plusmn 02 035 0316

RHIE Bout Frequency 1 every 33 min

1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385

Players with well-developed high-intensity running ability and lower body

strength demonstrated greater internal and external match loadshellip BUT



Effects of physical qualities on CMJ peak power

Oslash



Effects of physical qualities on blood creatine kinase concentration

IMPROVE FITNESS TO

FACILITATE POST-MATCH

RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999

6 participants performed high-

intensity stationary cycling 3

dayswk and continuous running

3 dayswk for 10 wk

Muscle glycogen

concentration was measured

after a glycogen-depleting

exercise bout before and after

endurance training

TRAINING COMPETITION

RECOVERY



INJURY PREVENTION

x5

x6

1 match week 2 matches week

INJURY PREVENTION

McCall et al BJSM 2014

INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01

4 96 h Match 1 24 h 48 h 72 h 120 h 144 h Match 2 24 h

Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample

1 7 days between all

games

2 All home games (no

travel)

3 Same training

periodisation

N = 132 data sets

PART A Time course of recovery

MA

TC

H

Skills

Identify smaller group of markers

PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION

CK and perceptual measures

follow similar time course of

change following competitive AF

matches regardless of level of

competition (McLean et al

2010)

There is a moderate-to-strong

relationships between the various

perceptual measures and muscle

damage markers (Impellizzeri et

al 2009)

Coutts et al ECSS 2014

PA

IN

0

100

MY ADVICE

95

OVERREACHING

96

ETIOLOGY OF OVERREACHING A COMPLEX PROBLEM

Sleep disturbances

Depleted energy stores

Muscles damages

Mood disturbances

Hormonal disturbances

Mental fatigue

Investigate the

potential origins of

overreaching

Matos et al MSSE 2011

MOST COMMON PHYSICAL SYMPTOMS

ENERGY STORES DEPLETION

Achten et al JAP 2004

PROBLEMS ASSOCIATED WITH SLEEP

DISTURBANCES


Adjust energy intake during

overload periods

SHOULD I ALWAYS TRAIN laquo HIGH CHO raquo STORES

Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8

The laquo TRAIN LOW COMPETE HIGH raquo strategy - 2 training sessions in close succession without opportunity for refuelling (Hansen

et al 2005 Yeo et al 2008) - Training in a fasted state with only water intake (Cox et al 2010)


3 groups of recreationally active men performed 6 wk of high-intensity intermittent running occurring four times per week Group 1 (Low Glu) and 2 (Low Pla) trained twice per day 2 dayswk and consumed a 64 glucose or placebo solution respectively immediately before every second training session and at regular intervals throughout exercise

Group 3 (Norm) trained once per day 4 dayswk and consumed no beverage throughout training

performance during a Yo-Yo intermittent test amp VO2max in the three groups but no significant difference between them


Potential interest during when only 1 match per week is played More research needed on this topic especially in the context of team sports

This strategy is likely to increase activity of oxidative enzymes (and aerobic performance)

Training Low is more stressful for the athlete and may

increase the risk of accumulated fatigue



OVERREACHING amp SLEEP

Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)

Daily actimetry recording during time in bed amp Health monitoring

100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks

Pre Mid (overreaching diagnosis )

Post

130

Control group (n = 9)

Overload group (n = 18)

Hausswirth et al MSSE 2014

Baseline Overload1 Overload2 Overload3 Taper1 Taper2

-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR


- Sleep disturbances in functionally overreached athletes - Concomitant increase in upper respiratory tracy infections symptoms - Promote sleep hygiene avoid early morning training napping

different from Baseline p lt 005



DISTURBANCES


Phase Baseline Overload Taper

TOTAL Week

number I II III IV V VI VII VIII

CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES

An imbalance between

training loads and recovery

has been shown as a major contributor to illness


DISTURBANCES

Milewski MD et al 2014

Online surveys were completed by 112 adolescent athletes (70 completion rate)

including 54 male and 58 female athletes with a mean age of 15 years

The students responses were then correlated with data obtained from a

retrospective review of injury records maintained by the schools athletic

department

Multivariate analysis showed that

hours of sleep per night and the

grade in school were the best

independent predictors of injury

Athletes who slept on average lt8

hours per night were 17 times

more likely to have had an injury

compared with athletes who slept

for ge8 hours


❶ Avoid early morning schedule

❷ Set intense training before 6pm

❸ Ensure ideal sleeping environment (quiet

cool and dark) when they are exposed to

high training load

❹ Napping for short periods during the day

may also represent a recommended

recovery strategy for athletes to compensate

the potential decline in actual sleep time

associated with development of

overreaching

❺ Create a relaxing bedtime routine (turn of

your TV no smartphone)

EFFECT OF CRYOTHERAPY ON SLEEP

Al Haddad et al IJSPP 2012

Over two different weeks eight highly trained swimmers performed their usual training load (5 dwk approx 21 hwk) Last training session of each training day was immediately followed by 5 min of seated recovery in randomized order with CWI (15degC) or without (CON) Each morning before the first training session (630 AM) during the two experimental weeks subjective ratings of well-being (eg quality of sleep)

Basketball preparation tournaments for the European championship 2013 with men and women French team One week in a training camp followed by three international matches in three days (one per day) 3-min exposure between minus110degC amp -150degC in the morning orand in the evening after a training or match session An improvement in the sleep quality was observed in the night following WBC (37plusmn07 vs 32plusmn09 Plt05) compared with what was observed the night without previous WBC



Overload 2

2 weeks

100

50

Overload 1

2 weeks Control Period

2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week

Parameters WBC effect

Actual Sleep Time uarr Moderate (98)

Sleep Onset Latency darr Small (66)

Sleep Efficiency uarr Small (59)

Bed Time darr Small (66)

Time in Bed uarr Moderate (97)

Schaal et al MSSE 2015

Whole-body cryotherapy may

limit sleep disturbances

during overload periods

LIMIT ALCOHOL

CONSUMPTION

DO NEVER UNDERESTIMATE THE ROLE OF

PSYCHOSOCIAL STRESSORS

Overreaching is not only

about training load and

physiology

OVERREACHING amp PSYCHOSOCIAL STRESSORS




HOW TO PREVENT INJURIES amp OVERREACHING

53 elite soccer players between 15-18 years of age participated in this study

Training and match duration and session RPE for two competitive seasons by

means of daily training logs

Recovery Stress Questionnaire for athletes (RESTQ-Sport) administered monthly

to assess the psychosocial stressndash recovery state of players

Injury and illness data collected using the standardised Feacutedeacuteration Internationale

de Football Association registration system

Brink et al BJSM 2010


Brink et al SJMSS 2012

SUMMARY 4

A SHORT BREAK CAN HELP

8-10 sessions in 2 weeks

- 4 short aerobic sessions

(~20 min eg 30s-30s)

- 4-6 sessions of strengt

training according to the

player needs 3-4x de 4-8

reps 75-90 1-RM

Buchheit et al IJSPP 2014

Changes (90 confidence intervals) in body composition and wellness

scores (upper panel) and physiological and performance (lower panel)

measures after the Christmas break BM body mass FFM fat-free mass

7 Skinfolds sum of the 7 skinfolds as measured 1 week or 1 month (+ 1

mo) after the break


1515 HIT high-intensity

training HBG standardized

handball game TD total

distance HI high speed

running (gt17 kmh-1) Acc

acceleration distance (gt3

ms-2) Vmax maximal

velocity reached during the

HBG IMTP isometric mid-

tight pull CMJ counter

movement jump Change

possibly substantiallikely

substantial very likely

substantial almost

certainly substantial


Players returned from a 2-week break during pre-season well recovered with

preserved to improved levels of strength and cardiorespiratory fitness despite

small increases in skinfold thickness

Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

TR

AIN

ING

LO

AD

hellip

❶ DEVELOPMENT PHASE

THE CLASSICAL APPROACH OF RECOVERY

TIME

hellip

TIME


RA

ININ

G L

OA

D

❷ TAPERING PHASE

hellip


RA

ININ

G L

OA

D

TIME











Sleep

Diet

Hydration




intensity efforts

EMS No No


Massage

Cooling vest No No






origins of fatigue


Mohr et al JSS 2003






game



25-50


Mohr 2003 Mohr 2010


Elite Elite Elite


2-8


Mohr 2003 Mohr 2010




Young elite 7-10












Krustrup et al 2011


DEHYDRATION


play at 311degC






MENTAL FATIGUE

❹ Facilitate

mental

recovery





SUMMARY 1






❶ PROMOTE

MUSCLE

REGENERATION


AMINO ACIDS

Cell

Blood

AMINO ACIDS

Proteins

Oxydation


Time (h)

Meal Meal

Rate

of

MP

S amp

MP

B



Meal

A

B







NO TIME TO WASTE


SYNTHESIS

Recovery

plan








mTor (and muscle


Leucine







20 400

50

100

150


C

ha

ng

e in

MP

S fro

m b

as

al

Whey

Casein

Soy

MU

SC

LE



















❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

hellip

TIME


RA

ININ

G L

OA

D

❷ TAPERING PHASE

hellip


RA

ININ

G L

OA

D

TIME











Sleep

Diet

Hydration




intensity efforts

EMS No No


Massage

Cooling vest No No






origins of fatigue


Mohr et al JSS 2003






game



25-50


Mohr 2003 Mohr 2010


Elite Elite Elite


2-8


Mohr 2003 Mohr 2010




Young elite 7-10












Krustrup et al 2011


DEHYDRATION


play at 311degC






MENTAL FATIGUE

❹ Facilitate

mental

recovery





SUMMARY 1






❶ PROMOTE

MUSCLE

REGENERATION


AMINO ACIDS

Cell

Blood

AMINO ACIDS

Proteins

Oxydation


Time (h)

Meal Meal

Rate

of

MP

S amp

MP

B



Meal

A

B







NO TIME TO WASTE


SYNTHESIS

Recovery

plan








mTor (and muscle


Leucine







20 400

50

100

150


C

ha

ng

e in

MP

S fro

m b

as

al

Whey

Casein

Soy

MU

SC

LE



















❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

hellip


RA

ININ

G L

OA

D

TIME











Sleep

Diet

Hydration




intensity efforts

EMS No No


Massage

Cooling vest No No






origins of fatigue


Mohr et al JSS 2003






game



25-50


Mohr 2003 Mohr 2010


Elite Elite Elite


2-8


Mohr 2003 Mohr 2010




Young elite 7-10












Krustrup et al 2011


DEHYDRATION


play at 311degC






MENTAL FATIGUE

❹ Facilitate

mental

recovery





SUMMARY 1






❶ PROMOTE

MUSCLE

REGENERATION


AMINO ACIDS

Cell

Blood

AMINO ACIDS

Proteins

Oxydation


Time (h)

Meal Meal

Rate

of

MP

S amp

MP

B



Meal

A

B







NO TIME TO WASTE


SYNTHESIS

Recovery

plan








mTor (and muscle


Leucine







20 400

50

100

150


C

ha

ng

e in

MP

S fro

m b

as

al

Whey

Casein

Soy

MU

SC

LE



















❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)










Sleep

Diet

Hydration




intensity efforts

EMS No No


Massage

Cooling vest No No






origins of fatigue


Mohr et al JSS 2003






game



25-50


Mohr 2003 Mohr 2010


Elite Elite Elite


2-8


Mohr 2003 Mohr 2010




Young elite 7-10












Krustrup et al 2011


DEHYDRATION


play at 311degC






MENTAL FATIGUE

❹ Facilitate

mental

recovery





SUMMARY 1






❶ PROMOTE

MUSCLE

REGENERATION


AMINO ACIDS

Cell

Blood

AMINO ACIDS

Proteins

Oxydation


Time (h)

Meal Meal

Rate

of

MP

S amp

MP

B



Meal

A

B







NO TIME TO WASTE


SYNTHESIS

Recovery

plan








mTor (and muscle


Leucine







20 400

50

100

150


C

ha

ng

e in

MP

S fro

m b

as

al

Whey

Casein

Soy

MU

SC

LE



















❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)



Sleep

Diet

Hydration




intensity efforts

EMS No No


Massage

Cooling vest No No






origins of fatigue


Mohr et al JSS 2003






game



25-50


Mohr 2003 Mohr 2010


Elite Elite Elite


2-8


Mohr 2003 Mohr 2010




Young elite 7-10












Krustrup et al 2011


DEHYDRATION


play at 311degC






MENTAL FATIGUE

❹ Facilitate

mental

recovery





SUMMARY 1






❶ PROMOTE

MUSCLE

REGENERATION


AMINO ACIDS

Cell

Blood

AMINO ACIDS

Proteins

Oxydation


Time (h)

Meal Meal

Rate

of

MP

S amp

MP

B



Meal

A

B







NO TIME TO WASTE


SYNTHESIS

Recovery

plan








mTor (and muscle


Leucine







20 400

50

100

150


C

ha

ng

e in

MP

S fro

m b

as

al

Whey

Casein

Soy

MU

SC

LE



















❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)






origins of fatigue


Mohr et al JSS 2003






game



25-50


Mohr 2003 Mohr 2010


Elite Elite Elite


2-8


Mohr 2003 Mohr 2010




Young elite 7-10












Krustrup et al 2011


DEHYDRATION


play at 311degC






MENTAL FATIGUE

❹ Facilitate

mental

recovery





SUMMARY 1






❶ PROMOTE

MUSCLE

REGENERATION


AMINO ACIDS

Cell

Blood

AMINO ACIDS

Proteins

Oxydation


Time (h)

Meal Meal

Rate

of

MP

S amp

MP

B



Meal

A

B







NO TIME TO WASTE


SYNTHESIS

Recovery

plan








mTor (and muscle


Leucine







20 400

50

100

150


C

ha

ng

e in

MP

S fro

m b

as

al

Whey

Casein

Soy

MU

SC

LE



















❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)





origins of fatigue


Mohr et al JSS 2003






game



25-50


Mohr 2003 Mohr 2010


Elite Elite Elite


2-8


Mohr 2003 Mohr 2010




Young elite 7-10












Krustrup et al 2011


DEHYDRATION


play at 311degC






MENTAL FATIGUE

❹ Facilitate

mental

recovery





SUMMARY 1






❶ PROMOTE

MUSCLE

REGENERATION


AMINO ACIDS

Cell

Blood

AMINO ACIDS

Proteins

Oxydation


Time (h)

Meal Meal

Rate

of

MP

S amp

MP

B



Meal

A

B







NO TIME TO WASTE


SYNTHESIS

Recovery

plan








mTor (and muscle


Leucine







20 400

50

100

150


C

ha

ng

e in

MP

S fro

m b

as

al

Whey

Casein

Soy

MU

SC

LE



















❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)


Mohr et al JSS 2003






game



25-50


Mohr 2003 Mohr 2010


Elite Elite Elite


2-8


Mohr 2003 Mohr 2010




Young elite 7-10












Krustrup et al 2011


DEHYDRATION


play at 311degC






MENTAL FATIGUE

❹ Facilitate

mental

recovery





SUMMARY 1






❶ PROMOTE

MUSCLE

REGENERATION


AMINO ACIDS

Cell

Blood

AMINO ACIDS

Proteins

Oxydation


Time (h)

Meal Meal

Rate

of

MP

S amp

MP

B



Meal

A

B







NO TIME TO WASTE


SYNTHESIS

Recovery

plan








mTor (and muscle


Leucine







20 400

50

100

150


C

ha

ng

e in

MP

S fro

m b

as

al

Whey

Casein

Soy

MU

SC

LE



















❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)






game



25-50


Mohr 2003 Mohr 2010


Elite Elite Elite


2-8


Mohr 2003 Mohr 2010




Young elite 7-10












Krustrup et al 2011


DEHYDRATION


play at 311degC






MENTAL FATIGUE

❹ Facilitate

mental

recovery





SUMMARY 1






❶ PROMOTE

MUSCLE

REGENERATION


AMINO ACIDS

Cell

Blood

AMINO ACIDS

Proteins

Oxydation


Time (h)

Meal Meal

Rate

of

MP

S amp

MP

B



Meal

A

B







NO TIME TO WASTE


SYNTHESIS

Recovery

plan








mTor (and muscle


Leucine







20 400

50

100

150


C

ha

ng

e in

MP

S fro

m b

as

al

Whey

Casein

Soy

MU

SC

LE



















❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)











Krustrup et al 2011


DEHYDRATION


play at 311degC






MENTAL FATIGUE

❹ Facilitate

mental

recovery





SUMMARY 1






❶ PROMOTE

MUSCLE

REGENERATION


AMINO ACIDS

Cell

Blood

AMINO ACIDS

Proteins

Oxydation


Time (h)

Meal Meal

Rate

of

MP

S amp

MP

B



Meal

A

B







NO TIME TO WASTE


SYNTHESIS

Recovery

plan








mTor (and muscle


Leucine







20 400

50

100

150


C

ha

ng

e in

MP

S fro

m b

as

al

Whey

Casein

Soy

MU

SC

LE



















❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)









Krustrup et al 2011


DEHYDRATION


play at 311degC






MENTAL FATIGUE

❹ Facilitate

mental

recovery





SUMMARY 1






❶ PROMOTE

MUSCLE

REGENERATION


AMINO ACIDS

Cell

Blood

AMINO ACIDS

Proteins

Oxydation


Time (h)

Meal Meal

Rate

of

MP

S amp

MP

B



Meal

A

B







NO TIME TO WASTE


SYNTHESIS

Recovery

plan








mTor (and muscle


Leucine







20 400

50

100

150


C

ha

ng

e in

MP

S fro

m b

as

al

Whey

Casein

Soy

MU

SC

LE



















❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)




Krustrup et al 2011


DEHYDRATION


play at 311degC






MENTAL FATIGUE

❹ Facilitate

mental

recovery





SUMMARY 1






❶ PROMOTE

MUSCLE

REGENERATION


AMINO ACIDS

Cell

Blood

AMINO ACIDS

Proteins

Oxydation


Time (h)

Meal Meal

Rate

of

MP

S amp

MP

B



Meal

A

B







NO TIME TO WASTE


SYNTHESIS

Recovery

plan








mTor (and muscle


Leucine







20 400

50

100

150


C

ha

ng

e in

MP

S fro

m b

as

al

Whey

Casein

Soy

MU

SC

LE



















❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)


DEHYDRATION


play at 311degC






MENTAL FATIGUE

❹ Facilitate

mental

recovery





SUMMARY 1






❶ PROMOTE

MUSCLE

REGENERATION


AMINO ACIDS

Cell

Blood

AMINO ACIDS

Proteins

Oxydation


Time (h)

Meal Meal

Rate

of

MP

S amp

MP

B



Meal

A

B







NO TIME TO WASTE


SYNTHESIS

Recovery

plan








mTor (and muscle


Leucine







20 400

50

100

150


C

ha

ng

e in

MP

S fro

m b

as

al

Whey

Casein

Soy

MU

SC

LE



















❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)


MENTAL FATIGUE

❹ Facilitate

mental

recovery





SUMMARY 1






❶ PROMOTE

MUSCLE

REGENERATION


AMINO ACIDS

Cell

Blood

AMINO ACIDS

Proteins

Oxydation


Time (h)

Meal Meal

Rate

of

MP

S amp

MP

B



Meal

A

B







NO TIME TO WASTE


SYNTHESIS

Recovery

plan








mTor (and muscle


Leucine







20 400

50

100

150


C

ha

ng

e in

MP

S fro

m b

as

al

Whey

Casein

Soy

MU

SC

LE



















❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

SUMMARY 1






❶ PROMOTE

MUSCLE

REGENERATION


AMINO ACIDS

Cell

Blood

AMINO ACIDS

Proteins

Oxydation


Time (h)

Meal Meal

Rate

of

MP

S amp

MP

B



Meal

A

B







NO TIME TO WASTE


SYNTHESIS

Recovery

plan








mTor (and muscle


Leucine







20 400

50

100

150


C

ha

ng

e in

MP

S fro

m b

as

al

Whey

Casein

Soy

MU

SC

LE



















❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)





❶ PROMOTE

MUSCLE

REGENERATION


AMINO ACIDS

Cell

Blood

AMINO ACIDS

Proteins

Oxydation


Time (h)

Meal Meal

Rate

of

MP

S amp

MP

B



Meal

A

B







NO TIME TO WASTE


SYNTHESIS

Recovery

plan








mTor (and muscle


Leucine







20 400

50

100

150


C

ha

ng

e in

MP

S fro

m b

as

al

Whey

Casein

Soy

MU

SC

LE



















❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)


❶ PROMOTE

MUSCLE

REGENERATION


AMINO ACIDS

Cell

Blood

AMINO ACIDS

Proteins

Oxydation


Time (h)

Meal Meal

Rate

of

MP

S amp

MP

B



Meal

A

B







NO TIME TO WASTE


SYNTHESIS

Recovery

plan








mTor (and muscle


Leucine







20 400

50

100

150


C

ha

ng

e in

MP

S fro

m b

as

al

Whey

Casein

Soy

MU

SC

LE



















❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

❶ PROMOTE

MUSCLE

REGENERATION


AMINO ACIDS

Cell

Blood

AMINO ACIDS

Proteins

Oxydation


Time (h)

Meal Meal

Rate

of

MP

S amp

MP

B



Meal

A

B







NO TIME TO WASTE


SYNTHESIS

Recovery

plan








mTor (and muscle


Leucine







20 400

50

100

150


C

ha

ng

e in

MP

S fro

m b

as

al

Whey

Casein

Soy

MU

SC

LE



















❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)


AMINO ACIDS

Cell

Blood

AMINO ACIDS

Proteins

Oxydation


Time (h)

Meal Meal

Rate

of

MP

S amp

MP

B



Meal

A

B







NO TIME TO WASTE


SYNTHESIS

Recovery

plan








mTor (and muscle


Leucine







20 400

50

100

150


C

ha

ng

e in

MP

S fro

m b

as

al

Whey

Casein

Soy

MU

SC

LE



















❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

Time (h)

Meal Meal

Rate

of

MP

S amp

MP

B



Meal

A

B







NO TIME TO WASTE


SYNTHESIS

Recovery

plan








mTor (and muscle


Leucine







20 400

50

100

150


C

ha

ng

e in

MP

S fro

m b

as

al

Whey

Casein

Soy

MU

SC

LE



















❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)





NO TIME TO WASTE


SYNTHESIS

Recovery

plan








mTor (and muscle


Leucine







20 400

50

100

150


C

ha

ng

e in

MP

S fro

m b

as

al

Whey

Casein

Soy

MU

SC

LE



















❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)



NO TIME TO WASTE


SYNTHESIS

Recovery

plan








mTor (and muscle


Leucine







20 400

50

100

150


C

ha

ng

e in

MP

S fro

m b

as

al

Whey

Casein

Soy

MU

SC

LE



















❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)


SYNTHESIS

Recovery

plan








mTor (and muscle


Leucine







20 400

50

100

150


C

ha

ng

e in

MP

S fro

m b

as

al

Whey

Casein

Soy

MU

SC

LE



















❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)








mTor (and muscle


Leucine







20 400

50

100

150


C

ha

ng

e in

MP

S fro

m b

as

al

Whey

Casein

Soy

MU

SC

LE



















❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)





mTor (and muscle


Leucine







20 400

50

100

150


C

ha

ng

e in

MP

S fro

m b

as

al

Whey

Casein

Soy

MU

SC

LE



















❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)







20 400

50

100

150


C

ha

ng

e in

MP

S fro

m b

as

al

Whey

Casein

Soy

MU

SC

LE



















❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

20 400

50

100

150


C

ha

ng

e in

MP

S fro

m b

as

al

Whey

Casein

Soy

MU

SC

LE



















❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)
















❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)











❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)








❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)



❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

❶bis REDUCING

MUSCLE

SORENESS







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)







4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)



4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)


4x30s max


magic bath

(347degC

placebo)

15min at 347degC

(control)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)


The magic bath





















placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)












placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)






placebo related

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

BUT hellip

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

BUT hellip







Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

Mac Rae et al 2011

Parameters Oslash

Perf

Force 0 9 0

Jump amp Sprint

1 5 0

Endurance 1 1 0

DOMS 12 3 1

[La-] 1 3 0


3 7 0



GARMENTS


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)


education

Moraska MSSE 2007




unclear





employed protocols


❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

❷ REHYDRATE





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)





next one)





flavored cool water

-1 gL-1 of Na+



absorption)





Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)


Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

Cryovestreg France


conduction


Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

Cryovestreg France


conduction


❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

❸ RESTORE

GLYCOGEN

STORES




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)




players

- Biopsies pre post

+24h +48h amp +72h

post match


diet (95gkgday)








during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)





during 2 days

CON EXP






after a soccer game

Gunnarsson et al

SJMSS 2013


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)


0

2

4

6

8

10

12

14

16

18

0-24h 24-48h

Gly

coge

n r

esy

nth

esi

s (m

mo

lkg

dw

h)

Cycling

Soccer









glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)





glycogen storage




frequent intervals

Ivy et al JAP 1988


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)


0

40

80

120

160


Low glycaemic index


Mu

scle

gly

co

gen

(m

mo

lkg

)



recommended



sources

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

❹ DISSIPATE

MENTAL STRESS

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

SLEEP







smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)






smartphone)



sleep onset


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)


Hydration Milk


match

Cold bath

10min at 12degC

Meal Soup pasta

meatsalmon cake

Sleep

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

= + +



Milk

chocolate








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)








An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)



An

ab

oli

sm

C

ata

bo

lism

Time (h)


POST MATCH NIGHT








overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)







overnight recovery

Res et al MSSE 2012

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

SUMMARY 2


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)


SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

SEE YOU THERE







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)







alcoholic beverage











SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)


SEVILLA























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)























Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)








Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)





Short-term

moderate alcohol

consumption did not

significantly alter

objective

or subjective

parameters of sleep



the effects


drug including a



Presence of

withdrawal effects



these nights

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

25g Sleep 10g


An

ab

oli

sm

C

ata

bo

lism

Temps (h)

+


REGENERATION








CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)





CON EXP




Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

Sprint 2m

Sprint 20m

ENCOURAGE NAPPING



2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)


2

2

15

3

2









fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)






fixtures




physical qualities




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)




Yo-Yo Back Squat


Absolute Demands



4898 plusmn

1658 033 0233

5587 plusmn

1033

4531 plusmn

1754 073 0040


4564 plusmn

1601 026 0284 5158 plusmn1038

4231 plusmn

1660 067 0059





Relative Demands







1 every 31

min 009 0399

1 every 31

min

1 every 34

min 013 0385






Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)




Oslash




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)




IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

IMPROVE FITNESS TO


RECOVERY

SUMMARY 3

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

0

50

100

150

200

250

Sedentary subjects

Trained subjects

Mu

scle

gly

co

gen

(m

mo

lkg

)

15 min 6 h 48 h



Greiwe et al 1999




3 dayswk for 10 wk

Muscle glycogen




endurance training


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)


RECOVERY



INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

INJURY PREVENTION

x5

x6


INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

INJURY PREVENTION


INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

INJURY PREVENTION

Co

utt

s e

t a

l E

CS

S 2

01


Recover

y

Technical

+

Resistance

Technical

+

Resistance

Highly

Familiarised

Countermovement

Jumps

Wellbeing diary

Capillarised blood

sample


games


travel)

3 Same training

periodisation

N = 132 data sets


MA

TC

H

Skills


PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

PA

IN

Creatine Kinase

Pain

Fatigue

Recovery

INJURY PREVENTION

Same message

0

100

Co

utt

s e

t a

l E

CS

S 2

01

4

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

INJURY PREVENTION






2010)





al 2009)


PA

IN

0

100

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

MY ADVICE

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

95

OVERREACHING

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

96


Sleep disturbances


Muscles damages

Mood disturbances


Mental fatigue

Investigate the


overreaching






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)






DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)




DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)


DISTURBANCES



overload periods


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)


Stimulated

by glycogen

depletion

Ba

ar

an

d M

cGre

e EJ

SS 2

00

8















Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)













Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)









Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)




Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)


Overloading

3 weeks

TRA

ININ

G L

OA

D (

h

abit

ual

load

)


100

50 Baseline 1 week

Taper 2 weeks

3 weeks

Pre Mid

Post

100

50 Baseline 1 week

Taper 2 weeks


Post

130





-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)


-40

-20

0

20

40

A

ctu

al

sle

ep

tim

e (

vs

Pre

m

in)

CTL

AF

F-OR


-3

-2

-1

0

1

2

3

S

lee

p e

ffic

ien

cy (

vs

Pre

)

CTL

AF

F-OR






DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)


DISTURBANCES



TOTAL Week


CTL 0 0 0 0 0 1 0 0 1

AF 0 0 1 0 1 0 0 0 2

F-OR 0 1 0 4 0 1 2 0 8

Health

monitoring


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)


DISTURBANCES





DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)


DISTURBANCES






department









for ge8 hours






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)






high training load






overreaching









Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)







Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)




Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)


Overload 2

2 weeks

100

50

Overload 1


2 weeks

125

Trai

nin

g Lo

ad

( h

abit

ual

load

)

Wash out

1week











LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

LIMIT ALCOHOL

CONSUMPTION





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)





physiology
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)
















SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)














SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)












SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)



SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

SUMMARY 4




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)




(~20 min eg 30s-30s)




reps 75-90 1-RM






mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)





mo) after the break








ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)







ms-2) Vmax maximal







substantial almost






Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

Keep in mind

that recovery

is mainly about

education

Find the best

way to

convince your

players

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

YLMSportScience

THANKS FOR YOUR

ATTENTION

Yann LE MEUR

(page)

Sports

Fatigue & Recovery in Soccer [MasterdeFutbol 2014]