Boost Your Recovery After Matches – Recovery Strategies In Sports

Boost Your Recovery After Matches – Recovery Strategies In Sports

October 11, 2019 0 By Ewald Bahringer


hi guys welcome to our blog so this week
we’re talking about recovery strategies in between matches so there’s been two
previous blogs that have gone out the first one was on periodization during
the in season period and the second one has been on nutrition during the in
season period now I’m just talking about recovery strategy so between games
between training just ways to recover so go check out those blogs that have
previously gone out and then don’t forget to like this video subscribe to
our Channel and then click that little bell so you get notified every time we
make our videos recovery strategies so the first thing we need to do is kind of
define what recovery means so recovery just refers to something being returned
to its previous state or obtaining something back if something’s lost you
need to recover it so you need to get it back in a training aspect recovery means
returning back to your baseline level whether that be strength aerobic
endurance performance mobility it could have loads of different components and
loads of different factors and they’re more so in training you’re talking about
recovery and then something called super compensation so super compensation is
say like this is baseline here if I do a training session here or if I do a
training session here sorry then I’m gonna become fatigued so I’m going
beneath what I’m normally capable of and my body’s obviously going to recover try
and adapt return back to its normal level and then probably shoot just a
little bit over that because I put it through some form of overload some form
of something difficult and the bodies are oh crap we need to adapt we need to
get better so it’s going to try and super compensate and if you’re able to
keep training consistently and you keep able to train within your zone you’ll be
able to see steady increases in performance whatever performance means
to yourself in season it’s a little bit different in season you might try and
eke out little bits of improvement but most of the time you’re literally just
trying to maintain the hard work so in the offseason and in the preseason
you’ve been looking to build you’ve been looking to develop strength wise
performance wise whatever it is and it’s all looking to come together at the
start of your season and then you’re going to look to maintain that across
however long your season is whatever your
is tennis football cricket whatever it is you’re let’s just looking to sustain
that performance like I said there might be little drips of where you’re looking
to improve our just minimize decline there’s some strategies to use to help
aid recovery between training and between matches so first one we’re gonna
look at is foam rolling call it the poor person’s massage because never had a
massage before you’ve got someone that’s picking out knots that you have in your
body so knots it’s kind of a vague term talking about the myofascial and a
muscle so my oming muscle and then fasciae is this the connection of things
within your muscles so it’s looking to mobilize them and I say loosen up those
knots theorized I’ll talk about a little bit of theory in regards to foam rolling
foam rolling is not definitive it’s not definitive to improve performance and
improve recovery but wait does do it helps the perception of recovery and
most of the research out there is going to be in regards to perception of
recovery so they’re talking about RP scales are P stands for rating of
perceived exertion how hard something is so if someone is still fatigued not
recovered they’re gonna find that RP to be a little bit higher so if tends like
some it’s really hard ones really easy they’re gonna be more higher up if they
did sixty kilo back squat for example and they said oh that’s a seven then
they played a game and they did it three days later and they’re not fully
recovered they might start calling in eight or a nine
so foam rolling is a method that’s been used to help alleviate the feeling of
Dom so Dom’s is delayed onset of muscular soreness so after your session
done a loads of reps or played a 90-minute match in football and the next
day you wake up your calf sorry tight your quads are tight
foam rolling can help alleviate the feeling of Dom so that feeling of pain
and therefore you can kind of help you feel more recovered and feel better even
though physiologically it hasn’t been definitively proven to work so it’s kind
of easy thing to do foam rollers lacrosse balls tennis balls golf balls
wherever you’re going to foam roll they are an easy thing to do so I would
recommend doing it warm-ups a couple of hours after you finish your training
session you match the following day it’s just flowing through and finding time
for foam rod second one rest and sleep so rest and sleep
rest is just means not doing something you’ve got active recoveries and they
can be okay but I’m just talking about the time that people spend not doing
something and in a sporting context or in a training context not spending every
waking hour in the gym and then every amount of your time on the field or
going to yoga just work within your boundaries work of in what you have so
I’ll go through some monitoring stuff at the end that you can kind of run through
just to feel it but just don’t go too much too soon what you’re looking for in
sport is something called the minimal dose response so what’s the minimum
amount of dose that I need to give my body to see the adaptation I want to see
it because if you’re doing too much what’s the point it’s the minimum amount
that you need to get some improvement that’s what you should be chasing and
then sleep sleepers obvious that falls under arrest because hormone levels when
you sleep you’ve got increased testosterone increased human growth
hormone and that’s what helps recovery that’s what helps rebuild the muscle
rebuild the proteins within to adapt and get back to that normal level and then
just beyond so if you’re not sleeping enough
you’re just hindering yourself and it’s so easy to do because you just need to
go to bed a little bit earlier don’t drink caffeine so late don’t stare at
the TV so you’ve got this synthetic light in your face in the evening so
it’s just running through stuff like that and again you can monitor it and
which will come to it on the air Third Point nutrition I’m not even gonna talk
about it there’s a blog last week that went out and from Stefan where he speaks
all about nutrition in season so go check that out and find some useful tips
and bits of information that you can use to incorporate within your recovery
within your in season period to help your refresh feel recovered and
energized the work that you’re about to do okay so getting on to monitoring I’ll
just speak about point my point the first one is hydration simple pee chart
and pee scale monitoring the color of your urine just assess whether you’re
drinking too much not enough just trying to flirt in between because people speak
about all the time water hydration it’s a massive factor I think 2 to 3
percent decrease in fluid within the body and lead to a drastic
performance decreases so all you have to do is just drink water while you’re
recovering during your game prior hydration strategies and monitoring that
it’s just such an easy way to eat more out of your performance in your recovery
next one sleep tracking so looking at sleep apps they’re not gonna be the most
efficient things everyone regards to REM cycle sleeps or deep sleep to whatever
stage of your sleep you’re in but what a great way to see how many hours of sleep
you’re getting whether it’s interrupted and really can help you again assess
what you’re doing and then make the necessary adjustments of things that you
need to to change to make make your sleep more efficient and better food
diary Stefan’s pretty spoke about last week we’re just tracking what you eat
and then when you track where you eat you can kind of correlate that to how
you feel doesn’t have to be like hitting macros of like 50 percent carbs 30% of
protein 20% fat you don’t have to get that specific you just have to feel what
you do if you’ve got more intense week four three games in seven days for
example you’re probably gonna need to eat more so getting a food diary kind of
tracking what you’re eating my fitness Power easy to do just to see my
performance in the second to third game started to decrease but my calories they
never correlate to what I was doing so no wonder I saw a performance decrease
again it’s just a simple way to monitor then already alluded to before RPE, RPE is
gonna be rated perceived exertion and that’s within your sessions within
your matches at the end of your session you can Harper you scare yourself on
your sheet or whatever you’re doing make a note of it and just see how your RP
changes throughout the season whether it’s starting to increase because you’re
just really becoming fatigued and the works becoming really really hard or
whether it’s starting to become a bit easier it’s holding normal it’s just an
easy way to monitor it again and then the last one is psychological load so
psychological load I’m not talking about going for the now personality
questionnaires or psychological questionnaires about what type of
archetype you are anything like that I’m just just assess what you do a lot of
sports people get strung up on performances they get strung up on so
many different factors where it’s team or individual training workload or C
trading too much can have a debt meant to affect poor sleep patterns can
have effect just don’t take everything too seriously now next week there’ll be
a blog on self evaluation which will touch on this a little bit more yeah
just don’t be too hard on yourself in regards to your performance is your
training take a step back just assess and then make a plan to go forward
whether it does encompass all of these components that help you better utilize
your recovery and keep that performance up run the whole season hopefully
explain different well for you guys there’ll be a blog attached with this
where I’ll explain things I looked at more detail in regards to foam rolling
like sets reps there has been a previous blog out back in the day on foam rolling
where I’ve spoken through different areas to foam roller how you should do
it but I’ll allude to it a little bit in the blog but feel free to go back onto
our youtube performance grab page and search foam rolling within there it will
come up some useful bits of information but yeah read the blog hit the like
button hit the subscribe hit the bell and then I’ll see you in the next video