Training, Recovery, and Injury Prevention

TRAINING, RECOVERY, AND

INJURY PREVENTION

ELEVATING YOUR GAME

JOHN ABREU, CSCS

CANADIAN SPORT INSTITUTE PACIFIC 2015 ATHLETE ADVANCE – NOV. 7TH, 2015

1. TRAINING CONCEPTS

2. APPLYING CONCEPTS

3. RECOVERY & INJURY

PREVENTION

4. MONITORING

TODAY




PREVENTION

4. MONITORING

GENERAL ADAPTATION SYNDROME

The concept we’re manipulating with training.

Derek M. Hansen (2014)

Cumulative effect of well-timed stress allows us

to adapt and improve over time.

VOLUME: AMOUNT OF WORK

INTENSITY: DEGREE OF

DEMAND

TRAINING CONCEPTS

Intensity isn’t

always a hard

workout you

find on

YouTube.

1. STRENGTH

2. SPEED

3. COORDINATION

4. FLEXIBILITY

5. ENDURANCE

BIOMOTOR ABILITIES

POWER

AGILITY

MOBILIT

Y

• HIGH INTENSITY (95-100%)– High CNS demand, non-circulatory, requires

complete recovery

• MEDIUM INTENSITY (76-94%)– Too low for HI adaptation, too high to recover

from quickly

• LOW INTENSITY (75%>)– Circulatory, aids CNS recovery

HIGH-LOW

VERTICAL INTEGRATION

All elements are present at all times, albeit at

varied volumes, to support the goal of the

training program at that time.

Collegiate soccer example

SPEED / STRENGTH RESERVE

Increasing maximal capacity also increases

submaximal capacities, and improves

efficiency.




PREVENTION

4. MONITORING

YOUR SPORT IS NOT SPECIAL.

Different sports can employ the same exercises

and similar strategies in their physical

preparation.

THERE ARE NO

“SPECIFIC”

EXERCISES OR

PROGRAMS.

ONLY OPTIMAL

ARRANGEMENT

S TO FIT

DEMANDS &

SITUATIONS.

“I can’t recreate the sport, but I can

expand the tool belt to allow

[athletes] to perform at a higher

level.”Jamie McCartney

Lead S&C Coach, Men’s Alpine Skiing National Team

VS

.

THEN, WHAT IS THE DIFFERENCE?

HOW YOU APPLY IT…

APPLYING BIOMOTOR ABILITIES




PREVENTION

4. MONITORING

• AMOUNT– Lack of sleep affects

cognitive performance

(Pilcher & Huffcutt, 1996)

• QUALITY– Lack of restful sleep can

impair recovery (Samuels,

2009)

SLEEP

National Sleep Foundation

Sleep Duration Recommendations

sleepfoundation.org

• RHYTHM– We know we have a biological rhythm –

Lack of consistency can affect recovery

(Samuels, 2009)

– Your biological rhythm can impact your

ideal training time – Early morning

sessions have been shown to impact

aerobic performance by as much as 26% in

some subjects (Facer-Childs &

Brandstaetter, 2015)

SLEEP

• DEHYDRATION IMPAIRS

PERFORMANCE– As little as 2%BW dehydration can impair

performance, 5%BW can reduce work

capacity by 30% (Jeukendrup & Gleeson,

2010)

HYDRATION & NUTRITION

NUTRITION CAN AFFECT:

• PERFORMANCE– CHO/electrolyte shown to improve work

performed in cyclists (McConnell et al.,

1996)

• RECOVERY– Right amounts of CHO and protein help

replenish glycogen stores & support

muscle protein synthesis (Kreider et al.,

2010)


NUTRITION CAN AFFECT:

• SLEEP– Diet can impact duration/quality (Peuhkuri

et al., 2012)


MANAGE WORKLOAD

Adequate timing of sessions (stressors) can

ensure you get the most out of subsequent

workouts.

MANAGE WORKLOAD

As with skill performance & memory recall, a

larger amount of accumulated work, means

less work has to be done to maintain acquired

qualities.

MANAGE WORKLOAD (IN-SEASON)

Slides courtesy of Chad Kolarcik

Head Strength & Conditioning Coach

Seattle Sounders FC (MLS)

Maintenance of

physical qualities

has to be done in-

season.

“It’s not resting that keeps you

fresh, it’s staying strong that keeps

you fresh.”

Rob Panariello, MS, PT, ATC, CSCS

NSCA President’s Award (1998)

USA Strength and Conditioning Coaches Hall of Fame

• THEY HAPPEN

• TREAT AS AN

OPPORTUNITY– i.e. Upper body with lower

body injury

– Working peripherally will

still provide systemic

effects

INJURIES




PREVENTION

4. MONITORING

• COMPETITION RESULTS• Easier when performance outcome is

directly dependent on physical output (i.e.

Track & field, cross-country skiing)

• TESTING NUMBERS• Am I actually improving from the training

I’m doing?

TRACK YOURSELF

• TRAINING NUMBERS– Serve as indicators of training progression

– Can support decisions to

increase/decrease in intensity

• WORKLOAD• Practice time, work-hours if also holding

employment count as total work, will

impact the system

TRACK YOURSELF

• STATUS• Fatigue, mood

TRACK YOURSELF

TRACK YOUR WORKLOAD

TRACK YOURSELF

No data for the sake of data. Ensure you have

a process for how to use the data.

MONITORING YOUR STATUS

MONITORING YOUR STATUS (OUTPUT)

IT DOESN’T HAVE TO BE COMPLEX…

As long as it is consistent and makes sense to

you.

1. MASTER THE BASICS

2. PLAY YOUR SPORT

3. KEEP TRACK

4. K.I.S.S. PRINCIPLE

ULTIMATELY…

“It is not the will to win that matters

– Everyone has that. It is the will to

prepare to win that matters.”

Paul “Bear” Bryant

Head Coach, University of Alabama Crimson Tide Football (1958-1982)

College Football Hall of Fame

THANK YOU!

@realcoachjohn

Sports

Training, Recovery, and Injury Prevention