Recovery and Performance Tips: Pro Insights
Recovery
Injury Prevention and Performance Tips
from the Pros
Recovery: the process of
regaining health.
•
Comeback
healing
improvement
Recuperation
Rehabilitation Renewal Resurgence Revival
Betterment Convalescence Cure Rebirth
Regeneration
Rejuvenation Renaissance
renascence resurrection resuscitation
revivification reawakening
reinvigoration
•
Recovery is the anabolic
processes of the human body
that occur in response to the
catabolic results of training.
For T & F: Recovery is
everything an athlete does from
the finish of one workout until
the next one.
•
Sleep & Nutrition
•
Nutrition & Sleep
K.I.S.S
•
GET A PLAN
•
KEEP IT SIMPLE AND REALISTIC
•
BE CONSISTENT!!!
Matthew Centrowitz 1500m Gold
Centro’s Basics
•
“Sleep and Nutrition are key. I’m better with
them when the training is harder.”
•
“Sleep: Try for 10 hours a day, including naps.
Naps are key when racing later in the day and
night. Longer naps with later races.”
•
“Last 2 months of the season: no desserts.”
Centro’s Basics Cont’d
•
“Contrast baths: 20 hot/ 20 cold”
•
“Normatec compression before races”
•
“Ice bath after hard workouts and races, but not
too often.”
•
“Ice cup specific spots that hurt..”
•
“Massage and chiropractic care.”
Centro’s Advice
•
“Be Patient and be smart!”
•
“Always take a extra day off when in doubt.”
•
“Don
’
t rush your training.”
•
“Most important: Listen to your body”
Christian Taylor Gold Triple Jump
•
“An athlete that trains at their hardest, will
only be as good as they recover. Each day,
getting the proper nutrition and rest is the
best way to put the body and mind in the best
position to attack the following days’
training.”
•
“Please note that attention to hydration, sleep,
and nutrition will not help you the day, week, or
even month before your biggest competition.
Being an elite athlete requires you to take the
proper steps throughout the year, to properly set
you up when you need that peak performance.”
•
“A race car driver will not wait until the last
minute to put in the best fuel. Your body is also a
fine tuned engine and must be treated as such.
What makes it even more special than a car is
that there is only one like yours. So you must
treat it with as much care as possible.”
•
“Consistent chiropractic care throughout the
season enables me to perform at my best
because my body is aligned correctly. I have had
a huge decrease in head aches, increase in sleep
quality, better flexibility in joints, and even find
that I breathe better due to postural correction.”
•
“Massage is another area that is extremely important
and has been very beneficial to my success. I tend to
get a massage on the weekly basis and this is a good
way to flush out any muscle build ups that have been
created throughout the week. I have found that these
massages have helped me recover faster after a tough
training session or competition and enables me to get
back on the track sooner.”
Ashton Eaton Gold Decathlon
Recovery Basics for Ashton
•
Our mottos is: "Rest is training too.”
•
“Things outside of training that significantly aid in
physical output are massage, chiropractic, dry
needling, food, and sleep.”
•
“The last few years we've seen a marked improvement
in our performance when we took a serious
consideration of our nutrition and sleep.”
Ashton’s advice for HS athletes:
•
“Spend most of your training and off time thinking
what your body is communicating. This covers the
spectrum of all elements of sport. Every single
physical output, and everything that goes in to
optimizing it, is solely based on what you "feel."
Therefore, being able to understand that, and
communicate it, is your most important objective.”
Ashton’s advice for HS athletes:
•
“If something is sore. Your first task should be
to ask why. Your second task should be to ask
if it's a good sore or bad. i.e. You can push
through it or you should back off to prevent
an injury.”
Ashton’s advice for HS athletes:
•
“What is better; get to the competition 100%
in shape but 80% healthy (20% injured), or
80% in shape (because you did a little less)
but 100% healthy?
•
- rhetorical question I hope”
Ashton’s advice for HS athletes:
•
“Think of your recovery options as tools. If
optimum physical output is the end goal,
what tools will help you achieve it?
•
- To
prevent
imbalance, injury, and
restriction, use massage, chiropractic, or any
other treatment method.”
Ashton’s advice for HS athletes:
•
“To optimize your body, eat good food, To
optimize your body, get enough sleep.
•
Essentially all this is to say you should just
constantly be asking questions and trying to
figure out the answers concerning how you feel.
Once you know that, or what's making you feel a
certain way, you can address it.”
Kerron Clement Gold 400m
Hurdles
Diet
•
“In 2016; I made some drastic changes in my
diet. I only drank water. And I started eating
more vegetables. I NEVER eat fried foods;
nothing can be fried. I also cut out most
sugers: no candy or cookies. It was a sacrifice I
had to make in order to be the best. “
Sleep
•
“I also changed my sleeping. Many years ago I
would go to bed around 12am because I didn't
know any better. Now I started going to bed at
1030pm. Because I realize it is very important to
get your rest, when you go to bed early your
body recovers faster. And your able to perform
better.”
Chiropractic
•
“Using a chiropractor during my preparations for a
major championship or a regular competition is vital.
For me to get properly align is a key to success. You
don't want to wake up with a bad back or your hips are
off and expect to compete at your best. It just doesn't
work like that. It very important to have your body
aligned by your chiropractor to maximize your
performance. It works for me every time. “
Massage
•
“I get a massage once a week. I always get a deep
tissue massage two days before any major
competition; that way they can break up any tightness
in my legs and immediately follow that with an ice
bath or Epsom salt bath. It works every time. I had
only done ice baths a few times in past years. It hurts!
But in 2016; I made it apart of my routine to get them
after every hard practice. “
Sam Kendrick Bronze Pole Vault
Sam’s Training Focus: 3
Catagories
•
“There are two 'modes' I drop into during the year so that I
can have many 'mini peaks' during the year, rather than
just one big peak.
•
1. Training
•
2. Competition and Recovery
•
3 lines of thought in both phases.
•
Technical, Physical, Recovery”
Technical
•
“Technically, every bit of my training has a single eschelon divide to what I
do on the runway. (Not far to travel without seeing benefits)
•
We induce mental and physical stress in both modes, but the amount
varies on the goal. We do this better than all vaulters we think.
•
1. Every practice is about moving through poles. (Just like competition)
•
2. Every step taken on the track is to improve rhythm and physical speed
on the runway.
•
This is the most difficult to manage as a coach.”
Physical
•
“Physically, my training is not as structured. We have learned 'give and take' in training that has
allowed us to avoid injury.
•
We have noticed that as I grow older, I am naturally stronger so we can afford to allot more time to
recovery.
•
Three fascets that needed improvement from 2015-16
•
1. Flexibility
•
2. Raw speed
•
3. Balance and alignment. (Chiropractic care is key)
•
(I am finally growing and training out of numerous physical imbalances I've developed growing up
in the event . "Optimized for pole vault")
•
My flexibility has increased noticeably as well as my post training pain has become more and more
nonexistent.”
Recovery
•
Recovery wise, I believe this is where you make the most beneficial strides.
•
I have gotten a LOT better and feeling better on my own. It allows me to peak
more frequently and pursue bigger poles more often.
•
It also requires the most work and patience. The hardest part to manage as an
athlete. I've always known how to train hard. "Recovering hard" is new to me and
it's not just getting more sleep.
•
Goals of recovery
•
1. Guarantee your legs tomorrow
•
2. Avoid injury
•
3. Find trustworthy people to help.
Final Thoughts
•
“If you can find away to bridge the gap to
"feeling your best" you will spend less time
struggling when it counts.”
•
“The most essential asset to an athletes
career: the ability to avoid injury.”
Coach Lawrence “Boogie”
Johnson 2 Gold, 1 Bronze Rio
Training Schedule
•
Monday-High Intensity
•
Tuesday-Low Intensity
•
Wednesday-Day Off
•
Thursday-Medium Intensity
•
Friday-High Intensity
•
Saturday-Low Intensity
•
Sunday-Off
Lifting and Recovery
•
We spend at least 45-50 minutes of jogging, skipping,
Med-Ball tossing and stretching post workouts. Coupled
with a recovery drink high in protein.
•
Lifting is coupled with high intensity days
•
Abdominals on low intensity days
•
Active recovery during the season....passive recovery
during post conference meets
Coach Lance Brauman
2008 2012 2016 Olympic Games
Multiple Medalist
Training Schedule
•
Monday: power and technique
•
Tuesday: speed endurance
•
Weds: active recovery
•
Thursday: absolute speed and power
•
Friday: special endurance
•
Sat: active recovery
•
Sun: off
Recovery
•
1) light jog and stretch
•
2) flush out message and easy adjustment
•
3) ice bath
•
4) eat and sleep
•
Sleep and nutrition are the most important parts
of recovery
Advice
•
hard work out days need to be preceded by
active but light recovery days
•
Weight room needs to match what your trying to
accomplish on the track. They have to work hand
and hand!!
•
Keep a structured well thought out program, but
it's also important to keep it fun!!
Sleep
Sleep
•
One of the most important things your athletes can do.
•
Optimize Quantity and Quality: Get more sleep and get
better sleep.
•
Sleep Hygiene: mattress and pillow, temperature, lighting,
electronic devices, noise
….
Control the controlables
.
•
Track the hours of sleep with your athletes.
•
Commit to a sleep schedule.
Sleep
•
Sleep To Live Institute: Tons of research
•
Studies show numerous negative physical,
mental and performance effects with lack of
sleep.
•
Varied recommendations for hours of sleep,
based on age and athletic level. 9.25??
Sleep
•
Restricting sleep to 6 hours for one week has
the same cognitive decline as staying up for
24 hours.
•
Restricting sleep to 6 hours for two weeks has
the same cognitive decline as staying up for
48 hours
Nutrition
Nutrition
Nutrition
Nutrition
•
USOC Sports Nutrition Recovery Fact Sheet:
•
4 R’s of recovery :
•
Re-plenish
•
Re-pair
•
Re-inforce
•
Re-hydrate
Nutrition
•
Nutrition within 30 – 60 minutes after training
or competition enhances recovery
•
It takes 24 - 48 hours to fully replace your
glycogen stores if they’ve been completely
depleted.
•
Muscles are responsive to protein for 24 - 48
hours after a resistance training session.
Nutrition
•
HS Athletes: Plan what you eat for meals and
post work out recovery. Commit to eating
healthy.
•
If you have specific questions or issues for an
athlete, consult with a licensed sports
nutrition dietician.
Stretching, Self Massage and Ice
Stretching, Self Massage and Ice
•
Stretching: pre and post workout each athlete must have a
personalized routine. Night time stretching also.
•
Self massage with rollers, balls, the stick will help with
tighter muscles. It should always be coupled with
stretching.
•
Ice bath after workouts and races: 20 minutes. Ice bag 2o
minutes or Ice cup 10 minutes for specific areas
Treatment
Treatment
•
Chiropractors, Sports massage therapists,
physical therapists, and athletic trainers can
all provide treatment that aides with
performance and recovery.
•
An athletes daily routine is still the most
important factor for recovery.
Final Summary
•
Keep it Simple. Make a plan, Be consistent.
•
Challenge each athlete to commit to the
areas they need to improve the most. Don
’
t
tackle too many things at once.
•
Track recovery items the same way you track
training.
Recovery is the essential process of regaining health and enhancing performance. Explore expert advice on injury prevention, rehabilitation, nutrition, sleep, and consistency. Learn from pros like Matthew Centrowitz on the importance of sleep and nutrition in optimizing training results. Embrace the simplicity of a realistic plan to achieve your fitness goals efficiently.
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Recovery Injury Prevention and Performance Tips from the Pros
Recovery: the process of regaining health. Comeback healing improvement Recuperation Rehabilitation Renewal Resurgence Revival BettermentConvalescenceCureRebirth RegenerationRejuvenation Renaissance renascence resurrection resuscitation revivification reawakening reinvigoration
Recovery is the anabolic processes of the human body that occur in response to the catabolic results of training.
For T & F: Recovery is everything an athlete does from the finish of one workout until the next one.
K.I.S.S GET A PLAN KEEP IT SIMPLE AND REALISTIC BE CONSISTENT!!!
Centros Basics Sleep and Nutrition are key. I m better with them when the training is harder. Sleep: Try for 10 hours a day, including naps. Naps are key when racing later in the day and night. Longer naps with later races. Last 2 months of the season: no desserts.
Centros Basics Contd Contrast baths: 20 hot/ 20 cold Normatec compression before races Ice bath after hard workouts and races, but not too often. Ice cup specific spots that hurt.. Massage and chiropractic care.
Centros Advice Be Patient and be smart! Always take a extra day off when in doubt. Don t rush your training. Most important: Listen to your body
An athlete that trains at their hardest, will only be as good as they recover. Each day, getting the proper nutrition and rest is the best way to put the body and mind in the best position to attack the following days training.
Please note that attention to hydration, sleep, and nutrition will not help you the day, week, or even month before your biggest competition. Being an elite athlete requires you to take the proper steps throughout the year, to properly set you up when you need that peak performance.
A race car driver will not wait until the last minute to put in the best fuel. Your body is also a fine tuned engine and must be treated as such. What makes it even more special than a car is that there is only one like yours. So you must treat it with as much care as possible.
Consistent chiropractic care throughout the season enables me to perform at my best because my body is aligned correctly. I have had a huge decrease in head aches, increase in sleep quality, better flexibility in joints, and even find that I breathe better due to postural correction.
Massage is another area that is extremely important and has been very beneficial to my success. I tend to get a massage on the weekly basis and this is a good way to flush out any muscle build ups that have been created throughout the week. I have found that these massages have helped me recover faster after a tough training session or competition and enables me to get back on the track sooner.
Recovery Basics for Ashton Our mottos is: "Rest is training too. Things outside of training that significantly aid in physical output are massage, chiropractic, dry needling, food, and sleep. The last few years we've seen a marked improvement in our performance when we took a serious consideration of our nutrition and sleep.
Ashtons advice for HS athletes: Spend most of your training and off time thinking what your body is communicating. This covers the spectrum of all elements of sport. Every single physical output, and everything that goes in to optimizing it, is solely based on what you "feel." Therefore, being able to understand that, and communicate it, is your most important objective.
Ashtons advice for HS athletes: If something is sore. Your first task should be to ask why. Your second task should be to ask if it's a good sore or bad. i.e. You can push through it or you should back off to prevent an injury.
Ashtons advice for HS athletes: What is better; get to the competition 100% in shape but 80% healthy (20% injured), or 80% in shape (because you did a little less) but 100% healthy? -rhetorical question I hope
Ashtons advice for HS athletes: Think of your recovery options as tools. If optimum physical output is the end goal, what tools will help you achieve it? -To preventimbalance, injury, and restriction, use massage, chiropractic, or any other treatment method.
Ashtons advice for HS athletes: To optimize your body, eat good food, To optimize your body, get enough sleep. Essentially all this is to say you should just constantly be asking questions and trying to figure out the answers concerning how you feel. Once you know that, or what's making you feel a certain way, you can address it.
KerronClement Gold 400m Hurdles
Diet In 2016; I made some drastic changes in my diet. I only drank water. And I started eating more vegetables. I NEVER eat fried foods; nothing can be fried. I also cut out most sugers: no candy or cookies. It was a sacrifice I had to make in order to be the best.
Sleep I also changed my sleeping. Many years ago I would go to bed around 12am because I didn't know any better. Now I started going to bed at 1030pm. Because I realize it is very important to get your rest, when you go to bed early your body recovers faster. And your able to perform better.
Chiropractic Using a chiropractor during my preparations for a major championship or a regular competition is vital. For me to get properly align is a key to success. You don't want to wake up with a bad back or your hips are off and expect to compete at your best. It just doesn't work like that. It very important to have your body aligned by your chiropractor to maximize your performance. It works for me every time.
Massage I get a massage once a week. I always get a deep tissue massage two days before any major competition; that way they can break up any tightness in my legs and immediately follow that with an ice bath or Epsom salt bath. It works every time. I had only done ice baths a few times in past years. It hurts! But in 2016; I made it apart of my routine to get them after every hard practice.
Sams Training Focus: 3 Catagories There are two 'modes' I drop into during the year so that I can have many 'mini peaks' during the year, rather than just one big peak. 1. Training 2. Competition and Recovery 3 lines of thought in both phases. Technical, Physical, Recovery
Technical Technically, every bit of my training has a single eschelondivide to what I do on the runway. (Not far to travel without seeing benefits) We induce mental and physical stress in both modes, but the amount varies on the goal. We do this better than all vaulterswe think. 1. Every practice is about moving through poles. (Just like competition) 2. Every step taken on the track is to improve rhythm and physical speed on the runway. This is the most difficult to manage as a coach.
Physical Physically, my training is not as structured. We have learned 'give and take' in training that has allowed us to avoid injury. We have noticed that as I grow older, I am naturally stronger so we can afford to allot more time to recovery. Three fascets that needed improvement from 2015-16 1. Flexibility 2. Raw speed 3. Balance and alignment. (Chiropractic care is key) (I am finally growing and training out of numerous physical imbalances I've developed growing up in the event . "Optimized for pole vault") My flexibility has increased noticeably as well as my post training pain has become more and more nonexistent.
Recovery Recovery wise, I believe this is where you make the most beneficial strides. I have gotten a LOT better and feeling better on my own. It allows me to peak more frequently and pursue bigger poles more often. It also requires the most work and patience. The hardest part to manage as an athlete. I've always known how to train hard. "Recovering hard" is new to me and it's not just getting more sleep. Goals of recovery 1. Guarantee your legs tomorrow 2. Avoid injury 3. Find trustworthy people to help.
Final Thoughts If you can find away to bridge the gap to "feeling your best" you will spend less time struggling when it counts. The most essential asset to an athletes career: the ability to avoid injury.
Coach Lawrence Boogie Johnson 2 Gold, 1 Bronze Rio
Training Schedule Monday-High Intensity Tuesday-Low Intensity Wednesday-Day Off Thursday-Medium Intensity Friday-High Intensity Saturday-Low Intensity Sunday-Off
Lifting and Recovery We spend at least 45-50 minutes of jogging, skipping, Med-Ball tossing and stretching post workouts. Coupled with a recovery drink high in protein. Lifting is coupled with high intensity days Abdominals on low intensity days Active recovery during the season....passive recovery during post conference meets
Coach Lance Brauman 2008 2012 2016 Olympic Games Multiple Medalist
Training Schedule Monday: power and technique Tuesday: speed endurance Weds: active recovery Thursday: absolute speed and power Friday: special endurance Sat: active recovery Sun: off
Recovery 1) light jog and stretch 2) flush out message and easy adjustment 3) ice bath 4) eat and sleep Sleep and nutrition are the most important parts of recovery
Advice hard work out days need to be preceded by active but light recovery days Weight room needs to match what your trying to accomplish on the track. They have to work hand and hand!! Keep a structured well thought out program, but it's also important to keep it fun!!
