This presentation will discuss the different recovery methods used to enhance sports performance. We will look at the General Adaptation Syndrome (GAS) and its application to training stress. From here, we will take you the differnce between a recovery unit, recovery day and how these would look when implemented into the Strength & Conditioning program.
2. LEARNING
OUTCOMES
• Understand General Adaptation
Syndrome (GAS) and effect on
performance
• Identify various recovery
methods used for sports
performance
• Outline how to build appropriate
recovery methods into the
training program
7. Presentations are communication tools that can be demonstrations, lectures, speeches, and more.
POSITIVE ADAPTATION
Presentations are communication tools that can be demonstrations, lectures, speeches, and more.
Presentations are communication tools that can be demonstrations, lectures, speeches, and more.
Recovery Training
8. Presentations are communication tools that can be demonstrations, lectures, speeches, and more.
MALADAPTATION
Presentations are communication tools that can be demonstrations, lectures, speeches, and more.
Presentations are communication tools that can be demonstrations, lectures, speeches, and more.
Recovery Training
15. Warm-up:
• Mobility
• Activation
• Movement Skill
Plyometrics
Functional Hypertrophy
Prehabilitation
Recovery
Power Session
Recovery Unit
Post-workout Nutrition
• Whey Protein
• BCAA's
Hydrotherapy
• Cold Plunge 1 x 3min
Compression Therapy
• Skins Pants
Sleep
• 8 hours (10pm)
16. 90min Game
RPE: 9/10
Recovery Unit
Match
Recovery Session
Active Recovery
• 15-20min on Bike
• Sub Yellow Zone
Self Massage
• 10-15min
Static & Dynamic Stretching
• 15-20min
Hydrotherapy
• Contrast: Hot / Cold
• 3 x 3min / 1min
17. Presentations are communication tools that can be demonstrations, lectures, speeches, and more.
RECOVERY WEEKLY PLAN
Presentations are communication tools that can be demonstrations, lectures, speeches, and more.
Presentations are communication tools that can be demonstrations, lectures, speeches, and more.
18. Presentations are communication tools that can be demonstrations, lectures, speeches, and more.
RECOVERY MONTHLY PLAN
Presentations are communication tools that can be demonstrations, lectures, speeches, and more.
Presentations are communication tools that can be demonstrations, lectures, speeches, and more.
Wk1 Wk2 Wk3 Wk4 Wk5 Wk6 Wk7 Wk8 Wk9 Wk10 Wk11 Wk12
DELOAD DELOAD DELOAD
19. Presentations are communication tools that can be demonstrations, lectures, speeches, and more.
SUMMARY
Presentations are communication tools that can be demonstrations, lectures, speeches, and more.
Presentations are communication tools that can be demonstrations, lectures, speeches, and more.
• Recovery process is multifactorial: it needs to be
treated just as important as training sessions
• Get experience with the different recovery methods
• Understand how to implement recovery methods
into the training program to ensure an athlete
optimally adapts