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Recovery for High Performance Sports

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RECOVERY FOR HIGH PERFORMANCE SPORTS John Grace @john_r_grace


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FUNDAMENTAL CONCEPTS RECOVERY METHODS RESEARCH IMPLEMENTATION & LOGISTICS


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FUNDAMENTAL CONCEPTS


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OH, THIS OLD THANG?


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Biologically Dictated Periodization D r. M i ke Yo u n g


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OVERTRAINING IS LIKE…


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EXAMINING OVERTRAINING Coordination Sleep Quality Motivation Resting HR Muscle Soreness Recover y Time


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Recharging the Battery


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• Reaction time increases • Impaired cognitive function • Mood fluctuations


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


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


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IMPLEMENTATION


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Data collection for the sake of data collection is a waste of time


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THE SURVEY SAYS


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au-ton-o-my Freedom from external control or influence; independence


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choose one: 10-15 minutes Bike* Jog* Swim* 10-20 minutes Foam Roll Massage 10 minutes Cold Tub Hot Tub Contrast Bath *performed at very low intensity **wear compression garment if you’d like.


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


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


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