PDF slides to "How Much is Too Much in Gymnastics? Practical Applications of Workload Science in Gymnastics " a lecture given by Dr. David Tilley. Topics include balancing stress to recover in youth athletes, stress neuroendocrinology basics, the impact of chronic stress on performance and health, and practical tips to be used during training.

1. How Much Is Too Much?
Practical Applications of Workload Science in Gymnastics
1
By Dr. Dave Tilley DPT, SCS, CSCS

2. Why Talk Workloads in Gymnastics?
2
This is by far the “hottest topic” in all sports
But particularly in high intensity sports that involve young athletes who
specialize early
Lots of great information and research emerging every week

3. But Not in Gymnastics … So What Do We Do?
3
Learn and implement the best available
information on workloads
Supported by
• Being a human
• Coaching Expertise
• Medical / Injury Research
• Strength and Conditioning Research

4. 4
Ideal Work
to Rest
Ratios
Plan
Stress
Recover
“Tinker”
Cultures, Values, Habits
Research Articles/Books : 1-7

5. 5
Cultures, Values, Habits
What are my values/goals?
What are our gyms values/goals?
How will we represent this in our daily choices, habits, actions
when working with gymnasts in training?

6. A leader’s values, morals, actions, habits influence :
• Adherence to exercise (coming to practice) 8
• Burnout rates in athletes 9
• Injury rates and time missed from practice or competition 10
• Anxiety levels in practice and competition 11-12
• Antisocial or social interactions (engagement with peers) 13
• Intrinsic motivation and trust in leaders 14-15
• Moral development and social responsibility levels 16-17
Research Articles/Books : 8-17

7. 7
Cultures, Values, Habits
What Are My Values/Goals?
Be a good person, work ridiculously hard, make the gym a better place
What Are Our Gyms Values/Goals?
1. Health
2. Build Great Humans
3. Build Great Gymnasts

8. 8
Cultures, Values, Habits
How will we represent this with our choices, habits, actions in training?
• All gymnasts welcome, but must follow “culture guidelines”
• Their gymnastics, not ours
• Role model and expect “be a good person, work really
ridiculously hard”
• Radical transparency and communication policy

9. 9
Plan
The Basic Human Equation
Proper dose of stress + Proper dose recovery = adaptation
The aspirin analogy…
• Too much = over train
• Too little = under prepared
Research Articles/Books : 1-5, 18-21

10. 10
Plan
Gabbett (2018) in Evidenced Based Strength and
Conditioning by Turner and Comfort

11. 11
Plan
Gabbett (2018) in Evidenced Based Strength and
Conditioning by Turner and Comfort
“Goldilocks
and
The Three
Bears”

12. 12
Plan -
Gymnastics
Year
Block
Month
Week
Day
Event
Research Articles/Books : 2-5, 7, 22

13. 13
Plan -
Gymnastics
Peak
Nationals
Skills, Power,
Intervals
3 on 1 off
2 Heavy, 2
Med, 1
Light, 2 Off
Heavy
Training
Assignment

14. Helpful Ideas from Workload Research
14
Baseball à Pitch counts, return to throwing programs
Running/Football à Mileage logged, return to running programs
Gymnastics à Womens - # Hyper Ext, Lower Impacts
Mens - # Wrist Impacts, Shoulder Intensive, Lower Body Impacts
Tramp - # bounces + flight time
Tumbling - # Impact + low / med / high intensity
Rhythmic - # advanced skills or most provocative
Research Articles/Books : 23-26

15. Helpful Ideas from Workload Research
15
1. The inverted “U Curve” and fitness bring protective.
Plan -
Gymnastics
“Sweet Spot”
Under Prepared Over Taxed
Research Articles/Books : 1,6, 19, 25-29

16. Helpful Ideas from Workload Research
16
Plan -
Gymnastics
Research Articles/Books : 1,6, 19, 25-31

17. 17
2. “The journey is more important than the destination”
Plan -
Gymnastics
Helpful Ideas from Workload Research
Research Articles/Books : 1,6, 19, 25-31
Spike Gradual

18. Helpful Ideas from Workload Research
18
“Decay” rates and “weighting” as very important concept
Heavier Dose = More Recovery Needed
Remember – Kids are not mini adults … they use a huge
amount of energy to grow, learn, build new tissue, etc
Plan -
Gymnastics
Research Articles/Books : 1,6, 19, 25-31

19. Helpful Ideas from Workload Research
19
The role of general athleticism and cross training for
optimal performance, mental health, longevity,
injury prevention
Plan -
Gymnastics
Research Articles/Books : 5-6, 32-36

20. 20
Stress
”A moderate amount of work load can enhance
performance and is protective against injury”
Research Articles/Books : 1-6, 22, 27-29

21. 21
Stress
Total Stress
Emotional
Mental
Physical
Research Articles/Books : 1-6, 32-55

22. 22
22%
11%
19%
48%
Human Bank Account
Physical Mental Emotional Reserve
“The Human Bank Account”
Analogy
Withdrawals (Stressors)
Mental Stress
Emotional Stress
Physical Stress
Stress
Research Articles/Books : 1-6, 32-55
4 Hours
Practice
Test or
Meet This
Weekend
Social
Media

23. Eternal vs Internal Stressors
23
External – the actual prescription of work
Why? Can’t see what we don’t measure
• 5 releases, 3 ring sequences
• 10x 30s sled pushes
• 2 hour studying
• Time and intensity also good to use
Very easy to track objectively, like “2 aspirin”
Stress
Research Articles/Books : 1, 28-31

24. 24
Internal – perceived challenge athlete reports and coping
Why? No two athletes respond same + many other factors
that impact training
• Journaling
• Perceived soreness, fatigue, etc
• Wellness surveys
• Daily conversations
Stress
Research Articles/Books : 1, 28-31

25. A Really Interesting Study on Leadership and Injury
25
Stress
“Transformative” type style of leadership
correlated to less acute injuries, less overuse
injuries, and less time missed from practice vs
“dictatorship” type style of leadership
(Ekstrand J., et al BJSM 2018)

26. 26
Recover
“The Human Bank Account”
Analogy
Deposits (Recovery)
Time
Sleep
Hydration
Nutrition
Activities That Decompress
Human Bank Account
Physical Mental Emotional Reserve
Research Articles/Books : 1-5, 56-70
Slept and
Fueled for
Performance
Movie
With
Friends
Journaling or
Talk with Friend

27. My personal order of importance based on research / experience
1. Time
2. Sleep
3. Nutrition
4. Hydration
5. Outside gym stress management
6. Dynamic Compression
7. Light Foam Rolling / Movement / Stretching
8. All the other fun stuff (ice/heat, fancy tools, stim)
Recover
Research Articles/Books : 1-5, 56-70

28. Time
• Plan daily, weekly, monthly, yearly frameworks
• Communication and transparency with gymnasts/staff
Recover
Research Articles/Books : 1-5, 56-70

29. Sleep
<8 hours and especially < 6 correlated to
impaired short and long term memory, coordination, power
output, endurance
• Have consistency sleep / wake cycles, even on weekends
• Limit afternoon caffeine & alcohol
• Aim for cooler room (68F)
• Avoid blue light 30 - 60 min before bed
Why We Sleep – Matthew Walker, PhD
Recover
Research Articles/Books : 1-5, 56-70

30. Nutrition
Giving out nutritional advice, suggesting diet changes, or
talking about calories / body image without advanced
educational training is morally wrong and extremely dangerous
“Fuel for performance" and collaboration
Hydration Average 6-8 bottles per day by “sipping” not
drinking entire bottle
Recover
Research Articles/Books : 1-5, 56-70

31. Remember YOU know your athletes the best
• Ask in daily line up
• Adjust as needed
• “gas pedal brake pedal”
• Talk with staff and parents
31
“Tinker”

32. Gymnastics Specific Suggestions
32
1. Use binders to write, plan, track strength and cardio
2. Epic staff meeting once yearly calendar established
3. Use coaching plans to write, plan and track skill, routine,
mock meet loads
4. Don’t be too rigid, LISTEN to athlete feedback and responses
“Tinker”

33. Okay, so What Now?
33
1. Set ‘caps’ on highest risk sills per day
Womens – hyper extensions and impacts
Men’s – Impacts and Wrist Weight Bearing
2. Rotate daily event focus if doing all events
Yurchenko VT, Release UB, Series BB à Dance FX
Hard on VT, Dismounts PB à Inbar/Long Hang HB

34. Okay, So What Now?
34
3. Plan light, medium, heavy, off days through week
- Factor in skill or routine volume, strength, and cardio
4. Build culture and habits of tracking, monitoring, radical transparency
and communication
5. Be meticulous about planning
framework of weekly assignments, then adjust as needed based on
athlete feedback

35. Three REALLY Valuable Books on This
35

36. Want To Learn More?
36
Chapter 11 in Free Ebook – Recovery
Blogs at www.shiftmovementscience.com/articles
Facebook – SHIFT Movement Science
Instragram – shift_movementscience
Twitter – SHIFTmvmtsci
Snapchat

37. 37

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42. Thank You!
dave@shiftmovementscience.com