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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 you’d like.
choose one:
10-20 minutes
Foam Roll
Massage
10-15 minutes
Bike*
Jog*
Swim*
10 minutes
Cold Tub
Hot Tub
Contrast Bath
TAKE HOME POINTS
Biologically dictated
periodization
Perception is reality
Provide autonomy where
possible
Collect actionable data
