Training Principles #4

Training Principle #4 – Program Regeneration strategies

I’m sure many of you have heard the expression ‘over-training’. In reality very few of the population are actually overtrained. It could in fact be said that the population as a whole needs a hell of a lot more training! The reality of the situation is not that we are overtrained, it is that we are under-recovered.

 

 

 

 

 

If you don’t recover properly you could end up like this!!!

 

 

 

 

 

 

Our responsibility as coaches and as athletes is to ensure we get optimal recovery after training sessions. Recovery is when we get our gains in strength, power, endurance and movement skills. Here are some methods I use for recovery. I generally include these on a clients workout program and the more of these they can circle that they perform, the better!

Foam rolling – this restores quality to the soft tissues and removes adhesions and trigger points

Static stretching – this restores length to shortened tissues and I believe can help with the disposal of metabolic waste products. It also stimulates the parasympathetic nervous system which encourages growth and regeneration.

Post Workout Nutrition – This is a critical step. By optimizing post workout nutrition you will immediately start muscular recovery. I recommend liquid nutrition as it is easier to consume and absorbed far more quickly. I will post on a later date my post workout strategies

Joint Mobility – This method of recovery lubricates and hydrates the joints, washing them with synovial fluids which improves recovery and energy levels.

Sleep: A nap can do wonders for recovery, particularly after a heavy training session. Great for athletes desiring hypertrophy.

Cardio – A light aerobic session after weight training has been shown to accelerate recovery. I only allow nasal breathing and a short duration, max 15 minutes.

Meditation – This helps with nervous system recovery, promotes an optimal hormonal profile and starts parasympathetic processes.

I recommend clients pick one or two of these strategies initially and experiment to find what works best for them. Personally, I use post workout nutrition religiously and like static stretching and the foam roller. I will integrate meditation into my routine soon and will let you know how it goes!

See you next week for the next installment!

Notes on Nutrition

Many clients ask me ‘what supplements should I take?’ or ‘what do you think about this supplement?’. Here are my answers to what I believe are the optimal supplements people should take. My criteria for a good supplement is that it should improve your health, body composition and athletic performance. If a supplement meets these criteria, it is generally pretty good!

1. Fish Oil: I have written about the numerous benefits of fish oil many times. Fish oils have been shown reduce abdominal adiposity, improve blood chemistry, cardiovascular profiles and hormone profiles.

2. Protein Powder : supplementing with protein after a workout will help with the regeneration process and will also promote satiety. This will generally lead people to eating less, and more importantly eating less refined carbohydrates, which improves body composition and health by default!

3. Creatine:  Creatine has been shown to improve athletic performance and also is highly beneficial for brain function and health.

4. Probiotics: These wonder supplements restore good bacteria in the gut, improving digestion and vitamin utilization and assimilation.

5. Greens supplements: Many people do not eat enough green vegetables. These supplements promote alkalinity which improves our acid/alkaline balance and provide many nutrients that are essential to optimal health.

These are the 5 main supplements I will recommend to people. Stay tuned for the next installment, where I will talk about the most important foods to avoid!!