exos certification regeneration theory - final (5)

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A Balanced Approach to Training

REGENERATION THEORY & DESIGN

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Define the three components of the recovery cycle

Give multiple examples of stressors

Present a variety of training solutions to combat various stressors

Understand how to implement regeneration strategies into training programs

LEARNING OBJECTIVES

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THE RECOVERY CYCLE

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WORK + REST =SUCCESS

SCIENCE OF STRESS

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+

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=

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WORK + REST =SUCCESS

SCIENCE OF STRESS

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5HOURS

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5MIN/DAY

7DAYS/WEEK

1YEAR

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THE RECOVERY CYCLE

REST

ADAPTATION“Success”

WORK

RECOVERYCYCLE

Verstegen, M. (2014)

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A dedicated, planned training component or day where regeneration strategies are implemented.

REGENERATION

Activities or strategies designed to help facilitate the recovery process.

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Recall the recovery cycle.

– Give 2-3 examples of how you may

implement both work, and rest into your

training programs.

– Why is that important?

CHECK FOR LEARNING 01

Understanding stress

GENERAL ADAPTATION SYNDROME

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RESISTANCE

ALARM

EXHAUSTION

TIME

PERFORMANCE

Selye, H. (1950) Selye, H. (1950)

GENERAL ADAPTATION SYNDROME

Selye, H. (1950) Selye, H. (1950)

GENERAL ADAPTATION SYNDROME

SUPERCOMPENSATIONSTRESS

ADAPTATION

TIME

PERFORMANCE

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Selye, H. (1950) Selye, H. (1950)

GENERAL ADAPTATION SYNDROME

SUPERCOMPENSATIONWORK

ADAPTATION

TIME

PERFORMANCE

REST

SUCCESS

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Positive training adaptation!

Rippetoe, M. (2009)

Stone, M. (2007)

Siff, M. (2004)

Verkoshansky, I. (2006)

Zatsiorsky, V (1995)

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STRESS

STRESS 2

STRESS 3

STRESS 4

TIME

PERFORMANCE

GENERAL ADAPTATION SYNDROME

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Overtraining syndrome!

Baechle, T. (2008)

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What is stress?!

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Stress is the syndrome which consists of all changes within a biologic system

-Dr. Hans Selye

Selye, H. (1950) Selye, H. (1950)

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Environmental

Selye, H. (1950)

image credit: http://flic.kr/p/9QmbGe

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Social/Psychological

Selye, H. (1950)

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Biochemical/PhysiologicalSelye, H. (1950)

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Anatomical/Structural

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Stress is cumulative!

Image credit - http://flic.kr/p/9bakF5

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Organize and plan exposure to stress

Daily

Weekly

Monthly

Yearly

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Give at least one example of each type of stress:

– Environmental

– Social/Psychological

– Biochemical/Physiological

– Anatomical/Structural

CHECK FOR LEARNING 02

Targeting specific methods

UNDERSTANDING RECOVERY

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The process of athletes overcoming the stresses of the training/tactical environment.

Regeneration - active Rest - passive

Verstegen, M. (2014)

RECOVERY

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REST

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Siff, M. (2004)

Sugarman, R. (2013)

Sugarman, R. (2013)

Verstegen, M. (2014)

Viru, A. (1995)

Zatsiorsky, V. (1995)

Sleep

BEFORE MIDNIGHT

HRS/NIGHT6-8

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Nutrition: Food As Fuel

Stone, M. (2007)

Siff, M. (2004)

Verkoshanksy, I. (2006)

Verstegen, M. (2014)

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Meditation

– Visualization

– Breathing

techniques

Sugarman, R. (2013)

Sugarman, R. (2013)

Psychological Unload

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REGENERATION

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Fitzgerald, M. (2007)

Siff, M. (2004)

Verkoshanksy, I. (2006)

Verstegen, M. (2014)

Zatsiorsky, V. (1995)

Self massage

With therapist

Massage

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Fitzgerald, M. (2007)

Siff, M. (2004)

Stone, M. (2007)

Verstegen, M. (2014)

Zatsiorsky, V. (1995)

Static

Dynamic

Stretching

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Buchheit, M. (2009)

Siff, M. (2004)

Stone, M. (2007)

Verstegen, M. (2014)

Viru, A. (1995)

Zatsiorsky, V. (1995)

Cold plunge

Contrast

Hydrotherapy

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Buchheit, M. (2009)

Rippetoe, M. (2009)

Siff, M. (2004)

Stone, M. (2007)

Verstegen, M. (2014)

Yellow zone ESD

Not related to sport

Active rest

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Explain the difference between rest

and regeneration.

– How do they work together?

CHECK FOR LEARNING 03

Building balance in programs on multiple scales

PROGRAMMING RECOVERY

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SAMPLE TRAINING DAY

Verstegen, M. (2014)

Post workout fueling

Self massage- 5-10min

Static/dynamic stretching

- 5-10min

Cold plunge

- 10-12min

REGENERATION

GENERAL TRAINING DAY

PILLAR PREPARATION

MOVEMENT PREPARATION

PLYOMETRICS

MEDICINE BALL

MOVEMENT SKILLS

STRENGTH

ESD

REGENERATION

MON TUE WED THU FRI SAT SUN

MED HIGH LOW MED HIGH LOW OFF

Average Intensity

LOW LOW OFF

REGENERATION REGENERATION REST

Rippetoe, M. (2009)

Stone, M. (2007)

Siff, M. (2004)

Verstegen, M. (2014)

GENERAL TRAINING WEEK

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SAMPLE REGEN DAY

Active rest

- 20-30min

Self massage

- 15-20min

Static/dynamic stretching

- 15-20min

Hot/cold contrast

- 10-15min

REGENERATION DAY

Verstegen, M. (2014)

SAMPLE TRAINING MONTHS

WK1 WK2 WK3 WK4 WK5 WK6 WK7 WK8 WK9 WK10 WK11 WK12 WK13 WK14 WK15 WK16

REGENERATION

REST

Baechle, T. (2008)

Rippetoe, M. (2009)

Siff, M. (2004)

Stone, M. (2007)

Verkoshansky, I (2006)

Zatsiorsky, V. (1995)

REGENERATION

REST

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JANUARY FEBRUARY MARCH APRIL

MAY JUNE JULY AUGUST

SEPTEMBER OCTOBER NOVEMBER DECEMBER

SAMPLE TRAINING YEAR

PRE-SEASONTRAINING

PRE-SEASON COMPETITION

IN-SEASON

POST-SEASON

RECOVERY

Baechle, T. (2008) Rippetoe, M. (2009) Siff, M. (2004) Stone, M. (2007) Verkoshansky, I (2006) Zatsiorsky, V. (1995)

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How would you apply recovery

strategies to an athlete training with

you for:

– 6 days?

– 6 weeks?

– 6 months?

CHECK FOR LEARNING 04

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CLOSING

THE RECOVERY CYCLEGENERAL ADAPTATION

SYNDROMEREGENERATION METHODS

It is important to remember, there are three elements to the Recovery Cycle

- Work + Rest = Success

Responsibly balancing work and rest will ensure an athlete’s best course for high

performance and athletic success.

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THE RECOVERY CYCLEGENERAL ADAPTATION

SYNDROMEREGENERATION METHODS

Understanding stress and its impact on the human system is critical to optimizing athletic

performance in clients and athletes.- Coupling periods of work and training stress with ample rest and recovery best allows gains in athletic performance.

There are many forms of stress that can impact a client or athlete’s ability to recover and take full

advantages of training.

- Environmental

- Social

- Biochemical

- Anatomical/structural

THE RECOVERY CYCLEGENERAL ADAPTATION

SYNDROMEREGENERATION METHODS

Regeneration comes in many forms and functions. It is critical to understand many ways to

restore the body’s performance in response to heavy training.

- Rest

- Sleep

- Nutrition

- Psychologial unloading

- Massage

- Stretching

- Hydrotherapy

- Active Rest

Understand and implement a recovery schedule and plan to fully ensure an athlete has the

tools to optimally recover and adapt to internal and external stressors in training and life.

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Baechle, T. R., & Earle, R. W. (Eds.). (2008). Essentials of strength training and conditioning. Human kinetics.

Brooks, G., Fahey, T. D., & Baldwin, K. M. Exercise Physiology: Human Bioenergetics and Its Applications.

2000. Mayfield, Mountain View, CA, USA.

Buchheit, M., Peiffer, J. J., Abbiss, C. R., & Laursen, P. B. (2009). Effect of cold water immersion on

postexercise parasympathetic reactivation. American Journal of Physiology-Heart and Circulatory Physiology, 296(2), H421-H427.

Fitzgerald, M. (2007). Brain training for runners. A revolutionary new training system to improve endurance, speed, health, and results.

Rippetoe, M., Kilgore, L., & Bradford, S. (2009). Practical programming for strength training. AasgaardCompany.

Selye, H. (1950). The physiology and pathology of exposure to stress.

Selye, H. (1950). Stress and the general adaptation syndrome. British medical journal, 1(4667), 1383.

Stone, M. H., Stone, M., & Sands, B. (2007). Principles and practice of resistance training. Human Kinetics.

Siff, M. C., & Verchošanskij, J. V. (2004). Supertraining. Supertraining Institute.

Sugarman, R. (2013). Motivation for coaches and personal trainers: Engaging and retaining people in positive personal change. Australia: Heart Space Publications Pty Limited.

APPENDIX

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Sugarman, R. (2013). Saving your life one day at a time: Seven ways to survive the modern world. Australia: Heart Space Publications Pty Limited.

Verkhoshanskiĭ, I. V. (2006). Special strength training: A practical manual for coaches. Ultimate Athletic Concepts.

Verstegen, M., & Williams, P. (2014). Every Day Is Game Day: The Proven System of Elite Performance to Win All Day, Every Day. Penguin.

Viru, A. A. (1995). Adaptation in sports training. Boca Raton (FL): CRC Press.

Zatsiorsky, V. M., & Kraemer, W. J. (1995). Science and practice of strength training.

APPENDIX