RECOVERY AND REGENERATION

FOR PERFORMANCE

Training exerts a vast amount of energy, both mentally and physically. This can have a huge effect on the body if an adequate balance is not also achieved. Some of these components include activities such as swimming, while others may be as simple as getting enough sleep.

Getting ready for an event, competition, or simply trying to get fit should be viewed as being a holistic or well-rounded approach. This that means training is not the only factor in achieving peak performance. Some proven recovery and regeneration techniques include:

NUTRITION

Sound nutrition is essential for peak performance in sport. While proper nutrition alone will not guarantee athletic success, poor nutrition knowledge and habits will certainly prevent an athlete from reaching maximal physical performance capacity.

MASSAGE THERAPY

Registered Massage Therapists (RMT's) are specifically trained in rehabilitation, assessment and treatment of musculoskeletal injuries, therapeutic exercise, injury prevention, and acute and chronic care. Specialized massage therapy techniques have been developed to complement an athlete's program.

THE STICK

The key to muscle performance is directly related to an unrestricted blood supply. Athletes who regularly engage in deep muscle massage tend to have fewer injuries and a larger capacity for performance. Deep massage, to priority muscle before and after training sessions, provides a mechanical breakup of barrier trigger points, thus, establishing an unimpeded thoroughfare for nutrient delivery to muscle. Click here to learn more.

MENTAL TRAINING

Mental training encompasses teaching mental skills, techniques, attitudes or processes, which through systematic training lead to performance enhancement and positive personal development. Areas of consultation include; goal setting, concentration, dealing with adversity, mental imagery, mental preparation for practice and competition and effective performance evaluation.

CONTRAST BATHS

Used to help flush blood rapidly for quicker recovery

Type A

•  Hot (comfortable) x 2 minutes

•  Cold (as possible) x 10 seconds

•  Repeat 6-10 times

Type B

•  Cold (as able to stand) x 1 minute

•  Hot (as comfortable) x 30 seconds

•  Repeat 8-10 times

Lifestyle plays a huge roll in an individuals performance. Other points to proper recovery include adequate sleep (approx. 7.5 hours/day), taking an easy swim, to work joints in a full range of motion without any heavy loading, and may also be as simple as going out to watch a movie and take your mind off things. Remember, recovery is as important as the training, and if a proper balance between the two is not achieved, peak performance will never occur.

STRENGTH TRAINING - PHASE ONE

Day 1 and 3

Day 2/4

*tempo ie. 1/0/x means 1 count down, 0 rest, x fast as possible up

*x-body - use red or green tubing and attach it to the bottom of your chair and attach the left side the right arm and right side to the left arm

•  work on pulling your shoulder blades down and together and pulling your belly button towards your spine to activate your core (core on all movements)

CARDIOVASCULAR TRAINING

Day 1

•  Wheel 10 minutes 60% to warm-up

•  Dynamic Stretch

•  5 quick pushes, stop and reset repeat 5 times

•  Rest 1 minute

•  Repeat for 5 sets

•  Wheel backwards squeezing shoulders back with each pull for 2 minutes easy

•  Wheel or hand bike 20 minutes continuously at 75%

•  Cool down 50-60% for 5 minutes and stretch

Day 2

•  Wheel 10 minutes 60% to warm-up

•  Dynamic Stretch

•  Clock Drill - Start at centre

•  12 o'clock and back

•  3 o'clock and back

•  6 o'clock and back (back wards)

•  9 o'clock and back

•  12 o'clock and back

•  9 o'clock and back

•  6 o'clock and back (back wards)

•  3 o'clock and back

•  12 o'clock and back

•  Rest 1 minute and repeat for 4 sets

•  Wheel forward fast 1 minute

•  Wheel backwards easy 1 minute pull shoulders down and back

•  Repeat for 20 minutes

•  Cool down 50-60% for 5 minutes and stretch

PERFORMANCE TESTING

To gain baseline results and measure performance improvements please complete the following and e-mail the results back to Marni Peter. Re-measuring of these tests will happen at the August camp.

1. 4 Kg medicine ball throw - throw ball without counter movement, directly from chest. Measure distance in centimetres from front caster.
2. 2 metre agility test - mark out 2 cones 2 metres apart. Start with front casters across the starting line. Perform a spin out, turning to the outside. Race to the other side, stop when the front casters cross the line and quickly repeat movement, turning to the outside and racing back to the start. There and back is one repetition. Measure the time it takes to do 6 reps. Record the best score out of three attempts.
3. 21 side lines - race the side lines back and forth for 21 reps.

For your own purposes to these tests frequently to mark your own improvements.