High feat sports recovery

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  • RECOVERY FOR HIGH PERFORMANCE SPORTSJohn Grace

    @john_r_grace

  • FUNDAMENTAL CONCEPTS

    RECOVERY METHODS

    RESEARCH

    IMPLEMENTATION & LOGISTICS

  • FUNDAMENTAL CONCEPTS

  • OH,

    THIS

    OLD

    THANG?

  • Biologically

    Dictated

    Periodization

    D r. M i ke Yo u n g

  • OVERTRAINING

    IS LIKE

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

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

    M o t i v a t i o n

    R e s t i n g H R

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

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

  • Rechargingthe

    Battery

  • Reaction time increases Impaired cognitive function Mood fluctuations

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

  • WHAT DOES THIS MEAN?

    Physiological Psychological

    Sleep

    Nutrition

    Compression no change

    Massage no change

    Cold Water inconclusive

  • IMPLEMENTATION

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

  • THE SURVEY

    SAYS

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

  • *performed at very low intensity

    **wear compression garment if youd like.

    choose one:

    10-20 minutes

    Foam Roll

    Massage

    10-15 minutes

    Bike*

    Jog*

    Swim*

    10 minutes

    Cold Tub

    Hot Tub

    Contrast Bath

  • TAKE HOME POINTS

    Biologically dictated

    periodization

    Perception is reality

    Provide autonomy where

    possible

    Collect actionable data

  • JOHN.GRACE@ATHLETICLAB.COM

    @JOHN_R_GRACE

    ATHLETICLAB.COM

    FITFORFUTBOL.COM

    ELITETRACK.COM