Recovery and Regeneration
Jake Peetz, CSCS
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Recovery and Regeneration Jake Peetz, CSCS |
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Recovery and
Regeneration
Recovery and
Regeneration Just as the off season begins immediately after the last game, Recovery begins immediately after each workout session or pick up game. These are recommendations to follow after each exercise bout, it is in your best interest to integrate as many of these into your lifestyle.
Any successful system is a function of its constituent parts, the inclusion of each should be justified by fact or common sense.
To succeed...You need to
find something to hold on to, something to motivate you, something to
inspire you.
Recovery and
Regeneration • During training and games rehydrate by drinking sports drinks and water • Midway through your workout or game consume a sports drink to ensure you have the available energy to FINISH THE DRILL • After training and games, replace your weight loss with sports drink (electrolytes and carbohydrates) and water within 30 min • Post Game and post training meals MUST be eaten within 1-2 hours of the end of the game or training. These MUST include a protein as well as a combination of carbohydrates, fresh veggies and fruit • After training and games it is in your best interest to have a stretching routine. Foam roll major muscle groups and massage joints.
•
During intense
training, it is in your best interest to get at least one full body
massage a week.
Recovery and
Regeneration
Recovery and
Regeneration This Workout serves as a great Routine for a Recovery/Regeneration Day. Keep your tempo light and remember that this is a Day to Get Your Body Right, it is a Recovery Session and while it is work, if you are wearing down like you are doing a normal session back off the tempo.
Recovery and
Regeneration Sleep is one of your most valuable tools for growth. Athletes may even require more than the average recommended eight hours a night, perhaps up to 9 hours of sleep a night, according to a recent study. Rest is one of the most important principles of exercise and often the most overlooked. During sleep is when muscle adaptation and growth is actually occurring, this makes sleep a crucial recovery process following any workout. Sleep and Growth Hormone The number one reason sleep is important is because Growth Hormone (HGH) rises during deep sleep, which often begins about 30-45 minutes after falling asleep. HGH stands for Human Growth Hormone (also known as Somatotropin), an amino acid produced in the pituitary gland of the brain. HGH plays an important role in human development by affecting skeletal growth. HGH levels are high during childhood, and peak at adolescence. During puberty, HGH levels determine height and bone size. After puberty, HGH levels start to decline and by age 61 decreases to 20% of what they were at age 21. HGH is continually produced throughout the human lifecycle, and continues to regulate the body's metabolism. Given that HGH is released at its peak during sleep, if the quality of sleep in inadequate there will be a reduction in the volume of HGH secreted. This in turn means negative consequences for not only fitness, but for health as well. More information on how to peak your body’s production of HGH will follow in the next section. What is happening in my body During Sleep? During this suspended state of animation, your body is doing exactly what you've been begging it to do ever since you lifted that first dumbbell: build muscle. But if you don't get enough sleep, you need to understand how your sleeping habits can affect your body's own muscle-building potential. Sleeping for 8-10 hours each night ensures that your muscles have enough time to repair and replenish their energy stores for your next trip to the gym. If you're a seasoned lifter, you've reached a more highly conditioned state and can get away with more frequent training because your larger muscles have more tissue and can withstand the rigors of back-to-back sessions. According to a research published in the Journal of Applied Sports Science, well-trained athletes are able to tolerate more frequent high-intensity training sessions than their untrained counterparts. Consequences of Sleep Deprivation Long-term sleep deprivation has been linked to a number of problems. although sleep deprivation is far from lift-threatening for the average athlete, it can jeopardize your ability to have an effective workout and consistently getting less sleep than you need could lead to over training. Let's take a look at a few examples of how to avoid some common sleep-related pitfalls. A prolonged lack of sleep has an intoxicating effect on your body. According to the Journal of Applied Sports Science, being awake for 24 hours has the same physical effect as a blood alcohol content of 0.096, which is above the legal driving limit in most states. Working out in this state has its obvious downside. For starters, your lack of muscular coordination places you at a much higher risk for injury. Just as you'd never head to the gym after drinking a few beers at your local tavern, you should never work out after not sleeping the night before. You're better off waiting until the next day when your body has been given proper rest. As you may know, your body's recuperative processes rely heavily on deep sleep (REM or Stage 4 sleep). Waking up during the night makes it difficult for your body to fall into the kind of deep sleep you need for this recuperative process to occur. If you take alcohol one step further, it can be even more of a detriment to your training program. Drinking excess alcohol can make quality sleep hard to come by and may, therefore, affect your training for more than just a day. Alcohol actually affects the central nervous system for up to seven days. How can I make Sleep Work for Me First of all, avoid exercising just before going to bed. Body temperature is an important regulator of your sleep cycle. As your body temperature drops, you become sleepy. Exercise significantly raises your core body temperature and makes you more vigilant. In fact, it could take several hours after a workout for your body temperature to return to normal. An ideal situation would be to work out a few hours before bedtime, but if your schedule absolutely demands that you have to train in the evening, try the early evening. The more time between your workout and the time you go to bed, the better. You need to allow your body to cool down enough to promote a better night's sleep. Although some so-called bodybuilding circles consider it a sin, try having a light snack before you turn in. Going to bed on an empty stomach makes getting a quality night's sleep difficult. If you know you'll be cutting back on your sleep one night, take a brief nap during the day. While napping isn't nearly as effective as an entire night's sleep, it does help offset some negative effects of a total lack of sleep. Keep in mind that sleep is not only an important part of your training program but also vital to living a long and vigorous life.
Recovery and
Regeneration What is Human Growth Hormone? Human Growth Hormone (HGH) is a naturally occurring hormone produced in the anterior portion of the pituitary gland, a pea-sized organ suspended just below the brain. HGH is associated with the function of growth and as recent evidence suggests HGH is involved in many physiological processes throughout our lives. Examples of this include the building of muscle, bone, the regulation of fat and body composition (body fat %). Why is Human Growth Hormone important to Me? As an athlete HGH is Extremely important to you. HGH plays a large roll in recovery and regeneration because it is responsible for Re-Building your body after you have worked it out in the weight room and on the basketball court. Without proper amounts of naturally released HGH in your body, you will not be able to not only recover from a workout, you will not be able to build upon the base you already have attained. How can I make Human Growth Hormone work for Me? To make it work we first must find how to put your body in the most optimal position to release the hormone into your blood. Here are a some ways to accomplish that.
2. Exercise: This is the #2 most effective trigger of HGH. In terms of training, research has shown that to achieve an elevation of HGH you need to spend at least 10 min training at above lactate threshold intensity. This results in the biggest volume of human growth hormone HGH, secreted in response to a single exercise bout, with levels of the hormone declining gradually over a period of an hour. In addition to promoting secretion of HGH, training at above lactate threshold promotes the use of fat as fuel. This in turn spares muscle carbohydrate, keeps body fat down and muscle mass high.
Recovery and
Regeneration Double Workout 8-9:00am -Wake after 8-10 hours of sleep -Eat Breakfast and drink fluids as designated in the Nutrition Section -Mentally prepare yourself for your morning workout 10-11:00am -Eat a Pre-Workout Snack -Drink Fluids 11-Noon -Training session followed by recovery shake Noon-3:00pm -Eat Lunch 45 minutes post workout, with food as designated in the Nutrition Section -Rest. Get off your feet in preparation for the next workout 3:00 -Pre-Workout Snack and fluids -Mentally prepare yourself for your afternoon workout 3:30-5:00pm -Training session followed by recovery shake 5:30-7pm -Eat Dinner as designated in the Nutrition Section -Relax post workout before the evening activities 9pm -Night Snack -Enjoy the rest of the day, clear your mind and relax. -To allow your body to recover from the day get 8-10 hours of sleep If waking at 8am: In bed by 10-11:30pm If waking at 9am: In bed by 11pm-12:30am
Recovery and
Regeneration Single Morning Workout 8-9:00am -Wake after 8-10 hours of sleep -Eat Breakfast and drink fluids as designated in the Nutrition Section -Mentally prepare yourself for your morning workout 10-11:00am -Eat a Pre-Workout Snack -Drink Fluids 11am-1pm -Training session followed by recovery shake 1pm-2:00pm -Eat Lunch 45 minutes post workout, with food as designated in the Nutrition Section -Rest. Take a nap, help your body recover 3:00 -Mid Afternoon Snack and fluids 3:30-5:00pm -Relax, enjoy the day 5:30-7pm -Eat Dinner as designated in the Nutrition Section 9pm -Night Snack -Enjoy the rest of the day, clear your mind and relax. -To allow your body to recover from the day get 8-10 hours of sleep If waking at 8am: In bed by 10-11:30pm If waking at 9am: In bed by 11pm-12:30am
Recovery and
Regeneration Single Afternoon Workout 8-9:00am -Wake after 8-10 hours of sleep -Eat Breakfast and drink fluids as designated in the Nutrition Section 10-11:00am -Eat a Mid-Morning Snack -Drink Fluids Noon-1pm -Eat Lunch 45 minutes post workout, with food as designated in the Nutrition Section 1pm-2:00pm -Rest. Mentally prepare for your afternoon workout 2:30pm -Pre-Workout Snack and fluids 3-5:00pm -Training Session followed by recovery shake 6-7pm -Eat Dinner as designated in the Nutrition Section 9pm -Night Snack -Enjoy the rest of the day, clear your mind and relax. -To allow your body to recover from the day get 8-10 hours of sleep If waking at 8am: In bed by 10-11:30pm If waking at 9am: In bed by 11pm-12:30am
Recovery and
Regeneration Single Training Session / Recovery Day **The Un-Perfect Day is when you 1. Do not get At Least 6-7 hours of sleep 2. Consumed 6 or more drinks of alcohol the night before 3. You wake up between 11am – 1pm and miss Breakfast 4. Complete a Single Afternoon workout, or if body is severely depleted use the day to recover **This schedule will help you to get your body BACK ON TRACK and scramble to get the most out of what is left of your day. By doing this you have put your body behind and we must be dedicated the rest of the day to Recovering
11am-1pm -Wake -Eat Breakfast and drink fluids as designated in the Nutrition Section 2pm-3:30pm -Eat Mid-Afternoon Snack -Drink Fluids 3:30-4:00pm -Eat Pre-Workout Snack and Fluids -Mentally prepare for the workout 4-5pm -Training session followed by recovery shake 6pm Rest of the Day -Rest, Drink Fluids and help your body recover from the night before If waking at 8am: In bed by 10-11:30pm If waking at 9am: In bed by 11pm-12:30am
Jake
Peetz, graduated from the
University of Nebraska-Lincoln in
December of 2006 with a B.S. degree in Exercise Science. In addition to
getting his degree at the University,
Jake was a four year participant,
2002-2005, and letterman on the football field for the Cornhuskers as a
defensive back and long snapper. His passion for strength and
conditioning led him from Nebraska to the
Athletes' Performance Institute in Tempe, AZ where under the
direction of world renowned movement specialist Daryl Eto and Mark
Verstegan, Jake trained Olympic and
professional athletes from the NFL, NHL, MLB as well as prepared college
football players for the 2006 NFL combine, eight of which were selected
in the first round. Jake then continued his learning as an intern
strength and conditioning coach under Shawn Windle of the Indiana
Pacers during the 2006-07 NBA season. Peetz is currently a staff
assistant with UCLA football in Los Angeles, CA.
©2004 S B Coaches College, LLC. All Rights Reserved |
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