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RECOVERY FOR HIGH PERFORMANCE SPORTS
John Grace
@john_r_grace
FUNDAMENTAL CONCEPTS
RECOVERY METHODS
RESEARCH
IMPLEMENTATION & LOGISTICS
FUNDAMENTAL CONCEPTS
OH,
THIS
OLD
THANG?
Biologically
Dictated
Periodization
Dr. Mike Young
Recovery for High Performance Sports
Recovery for High Performance Sports
OVERTRAINING
IS LIKE…
EXAMINING OVERTRAINING
C 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 va 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 ov e r y T i m e
Recharging
the
Battery
Recovery for High Performance Sports
• Reaction time increases
• Impaired cognitive function
• Mood fluctuations
Recovery for High Performance Sports
Recovery for High Performance Sports
Recovery for High Performance Sports
Recovery for High Performance Sports
Recovery for High Performance Sports
Recovery for High Performance Sports
• No enhancement of physiological markers
• No significant change in sprint times
• Decrease in perceived muscle soreness
Recovery for High Performance Sports
Recovery for High Performance Sports
Recovery for High Performance Sports
Recovery for High Performance Sports
Recovery for High Performance Sports
Recovery for High Performance Sports
WHAT DOES THIS MEAN?
Physiological Psychological
Sleep
Nutrition
Compression no change
Massage no change
Cold Water inconclusive
Recovery for High Performance Sports
IMPLEMENTATION
Recovery for High Performance Sports
Data co lle c tio n fo r the sake o f
data collection is a waste of time
THE SURVEY
SAYS
Recovery for High Performance Sports
au-ton-o-myFreedom from external control or influence;
independence
*performed at very low intensity
**wear compression garment if you’d like.
choose one:
10-20 minutes
Foam Roll
Massage
10-15 minutes
Bike*
Jog*
Swim*
10 minutes
Cold Tub
Hot Tub
Contrast Bath
TAKE HOME POINTS
Biologically dictated
periodization
Perception is reality
Provide autonomy where
possible
Collect actionable data
JOHN.GRACE@ATHLETICLAB.COM
@JOHN_R_GRACE
ATHLETICLAB.COM
FITFORFUTBOL.COM
ELITETRACK.COM

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Recovery for High Performance Sports

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