By CEO Robert Forster, PT
1. Build Adequate Base – early season training builds infrastructure that supports hard work and recovery efforts later in the season.
2. Built-In Rest Periods – your training program must have built in recovery weeks following every two to three weeks of harder exercise. This includes the Base Training Phase. Also, always allow for a period of detraining at the end of your competitive season to allow all systems to recover.
3. Vary Intensity and Volume – every eight weeks change nature of your workouts to keep the body off balance and force further adaptation. Remember, volume must decrease as intensity increases.
4. Stretch Before and After Every Workout- stretching prepares the body for exercise and minimizes the damage created during workouts. Stretching after workouts wrings the waste products out of the muscles and returns muscles to their normal resting length therefore avoiding maladaptive muscle and tendon shortening.
5. Self-massage Before and After Workouts- with this simple technique you can prevent damage and promote recovery like the pros.
6. Ice Sore and Tight Areas- ice reduces inflammation, muscle tightness and spasm and allows muscles to relax and recover better. Ice helps avoid injuries and treats minor irritations before they develop into overuse syndromes.
7. Keep Muscle Glycogen Topped Off – carbohydrate stores in the muscle and liver (glycogen) become the limiting factor in endurance events lasting greater than 90 minutes. Maintain adequate levels with sport drink supplementation during exercise and begin replenishing within 15 minutes after workouts. Back to back long or difficult workouts can create a constant glycogen depleted state.
To initiate a PHASE IV training and recovery program contact Shelby or Chelsea for a free Performance and Fitness Consultation today: