Tag: training adaptation

Recovery and Training Adaptation Time Cycles

In making workload or recovery recommendations, it’s important to consider the timeline of the anticipated training/recovery response.

Recovery recommendations are often made with minimal consideration for the primary goal of the training phase or time an athlete has before they need to be recovered.

???? For example, cold water immersion can help reduce soreness/fatigue, increase parasympathetic tone, and better recover next-day measures of power. There’s also reason to believe cold water immersion will blunt the inflammation response to exercise, and compromise tissue adaptation.

???? The same method can be a great option for an athlete in-season with a competition the next day, and a poor option for an athlete in-season with >48 hours before their next competition or training to improve strength in the off-season.

In a similar context, workload monitoring and related recommendations to address specific physical capacities (e.g. additional high speed running or skating), overall volume, or recovery recommendations should be made with respect to layered time cycles and how they relate to short-term performance and recovery.

???? For example, if an athlete with a low overall volume of work over the previous week has a high-volume practice day, their NEW workload over the previous week will still likely be low, but the short-term fatigue response from the high-volume day may be significant and warrant either adjustments to their next day training volume or their recommended recovery strategies.

⚡ In contrast, an athlete with a typical or high volume of work over the previous week may still benefit from some day-before-competition priming strategy – (low volume of sprint, power or strength work).

???? Whether you start wide (looking at an athletes work over the previous 3+ weeks) and zoom in (work over 1-3 days), or start narrow and zoom out, it’s important to consider training and workload habits over various time cycles to better balance performance, training adaptation, and recovery.

Feel free to post any comments/questions below. If you found this helpful, please share/re-post it so others can benefit.

To your success,

Kevin Neeld
SpeedTrainingforHockey.com
HockeyTransformation.com
OptimizingAdaptation.com

P.S. For more information on in- and off-season program design, training and reconditioning for injured players, and integrating sports science into a comprehensive training process, check out Optimizing Adaptation & Performance

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Optimizing Adaptation & Performance is Live!

I’m extremely excited to share that today Optimizing Adaptation & Performance is officially live!

Optimizing Adaptation & Performance features over 7.5 hours of video and PDFs from all of the presentations from a a seminar I did last Summer with James LaValle and Mike Potenza at Mike Boyle Strength and Conditioning.

There’s more health and performance information available now than ever before, and it’s become increasingly difficult to sift through all of the marketing hype to find the most effective solutions.

When Mike, James and I originally talked about putting this seminar together, our goal was simple – share our most effective research- and experience-supported solutions to help optimize an athletes health, training adaptation, and game-day performance.

With that in mind, the presentations cover a wide array of topics, including:

  • In-season program design
  • Multi-stage reconditioning of injured athletes
  • Workload monitoring and developing effective reports for coaches
  • The most effective recovery strategies for different types of training/sport stress
  • Using testing as a diagnostic process to design more effective programs
  • Hormonal implications of overtraining/under recovery
  • Training, nutrition, and supplementation strategies to optimize mitochondrial development, and muscular hypertrophy/strength
  • How health of the gut, brain, and immune system influence each other, and nutrition and supplementation strategies to optimize all three

Proven Strategies for Better Results

On a personal note, I’m really excited to share this information for a couple reasons.

First, this information is powerful – it can have a profound impact on the health, performance, consistency, and durability of athletes in every sport.

Mike, James and I have worked in every setting – professional and collegiate sports, private sports training facilities, general fitness clients, etc. – and there are strategies shared in the OAP videos that can be applied in all of these environments.

Increase your “Range”

Second, I strongly believe in the importance of having a range of solutions for different problems.

Athletes and training clients don’t always respond to the same strategies in the same way, and between individual preferences and logistical constraints, if you only have one tool – it’s likely you’ll run into situations where you can’t use it.

By spanning assessment, sports science, recovery interventions, program design, and nutrition/supplementation, OAP provides complimentary solutions to help facilitate the optimal response, despite different situational constraints.

For example, athletes at all levels suffer from depleted energy at some point throughout the season. This can result from:

  • Insufficient or inappropriate preparation
  • Detraining throughout the season
  • Excessive workload
  • Misguided dietary strategy
  • Suboptimal sleep
  • Inadequate or poor use of recovery strategies

Depending on the situation, some of these areas may be more realistic to improve than others, so having a process to identify what is contributing to the athlete’s lack of energy and solutions to address each limiting factor will allow you to always make an impact.

Optimizing Adaptation & Performance discusses each of the above points in detail, and provides different strategies to address the same problem.

Save $50

The videos of each presentation, along with PDFs of the slides, are now available through a protected “member” section of the OAP website.

Until this Friday (11/1) at midnight EST, you can save $50 off your access to the entire Optimizing Adaptation & Performance package!

Get your copy and save $50 here >> Optimizing Adaptation & Performance

As always, if you have any questions, feel free to post them below!

Get your copy and save $50 >> Optimizing Adaptation & Performance

To your success,

Kevin Neeld
HockeyTransformation.com
OptimizingMovement.com
UltimateHockeyTraining.com\

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