This document discusses recovery methods for high performance sports. It covers fundamental concepts of recovery including overtraining and examining overtraining symptoms. It evaluates different recovery methods like sleep, nutrition, compression, massage, and cold water therapy. The research showed no significant physiological benefits from compression, massage or cold water individually. It emphasizes collecting meaningful data and providing athletes autonomy in their recovery routines. The key takeaways are following biologically dictated periodization, perception is an athlete's reality, giving autonomy when possible, and gathering useful performance metrics.

1. RECOVERY FOR HIGH PERFORMANCE SPORTS
John Grace
@john_r_grace

2. FUNDAMENTAL CONCEPTS
RECOVERY METHODS
RESEARCH
IMPLEMENTATION & LOGISTICS

3. FUNDAMENTAL CONCEPTS

4. OH,
THIS
OLD
THANG?

5. Biologically
Dictated
Periodization
Dr. Mike Young

8. OVERTRAINING
IS LIKE…

9. 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

10. Recharging
the
Battery

12. • Reaction time increases
• Impaired cognitive function
• Mood fluctuations

19. • No enhancement of physiological markers
• No significant change in sprint times
• Decrease in perceived muscle soreness

26. WHAT DOES THIS MEAN?
Physiological Psychological
Sleep
Nutrition
Compression no change
Massage no change
Cold Water inconclusive

28. IMPLEMENTATION

30. Data co lle c tio n fo r the sake o f
data collection is a waste of time

31. THE SURVEY
SAYS

33. au-ton-o-myFreedom from external control or influence;
independence

34. *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

35. TAKE HOME POINTS
Biologically dictated
periodization
Perception is reality
Provide autonomy where
possible
Collect actionable data

36. JOHN.GRACE@ATHLETICLAB.COM
@JOHN_R_GRACE
ATHLETICLAB.COM
FITFORFUTBOL.COM
ELITETRACK.COM