The document discusses recovery methods and their importance in sports performance, focusing on concepts like general adaptation syndrome and the design of recovery programs. It outlines various recovery techniques, including sleep, nutrition, hydrotherapy, and active recovery, and emphasizes integrating these methods into training. The document also highlights the multifactorial nature of recovery and its significance alongside training sessions.

1. RECOVERY
METHODS
LECTURE SESSION

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

3. What Makes A Champion?

4. No Pain No Gain?

5. ALASTAIR
BROWNLEE
PROGRAM

6. ?%
RECOVERY
?%
TRAINING

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

9. GENERAL ADAPTATION SYNDROME
Time
Normal Level of
Arousal
ALARM
STAGE
RESISTANCE
STAGE
Selye (1950)
EXHAUSTION
STAGE

10. GENERAL ADAPTATION SYNDROME
TimeFitness Baseline
TRAINING
STRESS
SUPERCOMPENSATION
Selye (1950)
ADAPTATION

11. RECOVERY
Process of athletes adapting to the
stress placed on them from training
and competitions.

12. SLEEP
Increases immune, cognitive, endocrine
and muscular function.
NUTRITION
Refuelling muscle glycogen and enabling
protein synthesis.
MEDITATION
Visualization, breathing techniques and
positive affirmations.
MASSAGE
Relaxation, blood lactate removal and
muscle soreness (Weerapong et al., 2008)
RECOVERY
METHODS

13. STRETCHING
Restore normal resting length of muscle
(Dawson et al., 2005)
HYDROTHERAPY
Reduce muscle inflammation and
soreness (Halson, 2011)
ACTIVE RECOVERY
Blood lactate removal (Lum et al., 2010)
COMPRESSION
Reduce muscle inflammation and
soreness (Bochmann et al., 2005)
RECOVERY
METHODS

14. RECOVERY PROGRAM
DESIGN
LEARN HOW TO
BUILD RECOVERY
INTO THE PROGRAM

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

20. #KEEPITSIMPLE

21. W W W . E P I C E R T I F I C A T I O N . C O M
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