A MULTI-DIMENSIONAL APPROACH

TO ENHANCING RECOVERY

Ian Jeffreys
MSc, CSCS*D, NSCA-CPT*D, ASCC
Optimal performance is only achievable if
athletes recover after competition and
optimally balance training stress and
adequate recovery (Kellmann 2002)
The use of recovery strategies is the most potent
weapon in the coaches arsenal of training
methodologies. (Norris and Smith 2002)
 PRESENTATION AIMS

„ To outline the need for proactive recovery

„ To outline the individualized, multidimensional
nature of recovery
„ To present a Performance Lifestyle as a model
upon which to build a multidimensional,
individualized approach to recovery.
 TRAINING v RECOVERY

TRAINING RECOVERY

Planned Unplanned

Programmed Un programmed

Researched Un-researched

Part of athlete’s lifestyle Not part of athlete’s

lifestyle
OVERTRAINING V UNDER-RECOVERY

OVERTRAINING UNDER-RECOVERY

Mistake in training program Stress/recovery imbalance

Out of athlete’s control In athlete’s control

Physical solution Multidimensional solution

Implies reduction in training Implies need for more

load recovery
FITNESS FATIGUE
TOTAL FITNESS
TOTAL RECOVERY
 THE ATHLETE
A Psychosociophysiologicial entity
 STRESS CHARACTERISTICS

„ A cumulative process
Nature
Intensity
Duration
Distribution over time
 AN INDIVIDUAL APPROACH

„ Stress is unique to the individual

„ Recovery is unique to the individual

We need to devise individualized recovery

programs, which vary over time and in
response to the stress experienced.
THE PERFORMANCE LIFESTYLE

„ A multidimensional active and proactive

approach to enhancing recovery.
Targets all areas
Is Individual
Is 24/7
 THE EMPOWERED ATHLETE
THE FOUNDATION OF THE PERFORMANCE LIFESTYLE
„ Educated in the training process.
„ Educated in the need for recovery
„ Educated in the methods of recovery
„ Able to integrate these into lifestyle
„ Able to engage & adapt these as needed

To know and not to do, is not to know

 THE SEVEN PILLARS
„ Action your dreams
„ Self awareness
„ The power of positive
„ The power of rituals
„ Build capacity and regenerate
„ Nutrition
„ Sleep
PILLAR ONE

ACTION YOUR DREAMS

 THE ACTION PLAN
„ Unfulfilled needs represent a major drain on
energy resources.
The route-map
Milestones
Goals
PILLAR TWO

SELF AWARENESS
SELF AWARENESS
„ Educational
„ Self empowering
„ Active
„ Takes time
AWARENESS
 SYSTEMS
„ Self Monitoring
Training log/recovery guide
Lifestyle profiles
Psychological profiles
INDICATORS OF UNDER-RECOVERY
„ An increased resting heart rate
„ A loss of bodyweight
„ A decrease in appetite
„ Muscle soreness that lasts more than 24 hours
„ Poorer work economy and increased sub-maximal heart
rate
„ An increase in illness
„ A decrease in performance
„ A lack of desire in training/competing.
„ Increased serum enzyme activity for creatine kinase and
lactate dehydrogenase
DAILY LOG
PILLAR THREE

THE POWER OF POSITIVE

 EMOTIONAL FITNESS

„ The most powerful domain of fitness (Goleman 1995)

Enhances energy
Enhances recovery
THE PERFORMANCE QUADRANT
 KEEPING POSITIVE
„ Awareness (Identify & accept negative)
„ Routines
„ Anchors and triggers
PILLAR FOUR

THE POWER OF RITUALS

 THE RITUAL

„ Low energy requirements

„ Habitual
„ Targeted
 EXAMPLE
Problem Cannot sleep after games, lack of
energy for training subsequently.

Issue All mistakes going through my

mind, worrying what coach will say

Ritual Debrief after game

Use disengagement strategy
Relaxation activity
PILLAR FIVE

BUILD CAPACITY AND

REGENERATE
BUILDING CAPACITY
 PHYSICAL CAPACITY
„ Periodization
Total Loads
Stimulating or fatiguing
Prioritise
PSYCHOLOGICAL CAPACITY

„ Psychological profile
Identify weaknesses
Develop strategies
EMOTIONAL CAPACITY
ƒ Emotional Intelligence
Self awareness
Self management
Social awareness
Social management
PHYSICAL DISENGAGEMENT
PHYSICAL REGENERATION
„ Proportional & related to physical engagement
„ Planned recovery
Daily
Weekly
Monthly
Annually
„ Rituals
Everyday
Post training/game
Times of high stress
STRATEGIES/RITUALS

„ Active
Cool down
Pool sessions
Alternate sports/activities
„ Passive
Ice baths
Massage
Contrast bathing
Contrast showers
 INDIVIDUALIZE

„ Number of strategies
„ Protocols
„ Evaluate
„ Choice
 POST GAME RITUAL

„ Immediately after game

Check weight
Hydrate, eat
Continue light exercise (10 mins)
Stretch
Ice any injuries
Contrast Showers
CONTRAST SHOWER ROUTINE

„ Alternate warm cold showers.

„ 2 mins warm, 30 secs cold
„ Repeat 3-5 times
PSYCHOLOGICAL REGENERATION

„ Performance debrief
„ Disengagement strategy
„ Relaxation
EMOTIONAL REGENERATION

„ Individual
Fulfill needs
Time for me
In control
Disengaged
PILLAR SIX

NUTRITION
 TWO AREAS

„ General (Quality and Quantity)

„ Chrono-nutrition
 WORKOUT GUIDELINES

TIMING TYPE OF INTAKE

Immediately pre-workout (< Medium/High GI with a small
20 mins) amount of protein. 4:1 ratio of
carbohydrate to protein.
During game/workout Medium/High GI sport product,
with a small amount of protein.
Drink as much fluid as possible and
replace electrolytes during longer
sessions.
Immediately post-workout High GI carbohydrate and protein
(4:1 ratio Carbohydrate/Protein;
using 1.2 g/Kg/h CHO).
 MAKE IT REAL
Option 1 Low fat milkshake, bag of
dried fruit.

Option 2 Cup of muesli, with one scoop of

whey protein and low fat milk.
Banana.

Option 3 2 pots low fat rice, 2 scoops whey

protein.
PILLAR SEVEN

SLEEP
SLEEP

„ Fundamental to recovery
„ Sleep is in cycles
„ Need deep sleep & REM sleep
KEY STRATEGIES

„ Routines
„ Disengagement
„ Relaxation
 SLEEP CONSIDERATIONS
Activities
Nutrition
Pre sleep Rituals

Temperature
Light
Environment Noise
Activities
The bed
If don’t sleep Rituals
 IN SUMMARY

„ Recovery must be a part of any performance

program.
„ Recovery needs to be proactive, multidisciplinary
and individualized
„ A Performance Lifestyle provides a model by
which this can be achieved.
 MANY THANKS

„ ian.jeffreys@coleg-powys.ac.uk