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

6.
OVERTRAINING
IS LIKE…

7.
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

8.
Recharging
the
Battery

9.
• Reaction time increases
• Impaired cognitive function
• Mood fluctuations

10.
• No enhancement of physiological markers
• No significant change in sprint times
• Decrease in perceived muscle soreness

11.
WHAT DOES THIS MEAN?
Physiological Psychological
Sleep
Nutrition
Compression no change
Massage no change
Cold Water inconclusive

12.
IMPLEMENTATION

13.
Data co lle c tio n fo r the sake o f
data collection is a waste of time

14.
THE SURVEY
SAYS

15.
au-ton-o-myFreedom from external control or influence;
independence

16.
*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

17.
TAKE HOME POINTS
Biologically dictated
periodization
Perception is reality
Provide autonomy where
possible
Collect actionable data

18.
JOHN.GRACE@ATHLETICLAB.COM
@JOHN_R_GRACE
ATHLETICLAB.COM
FITFORFUTBOL.COM
ELITETRACK.COM