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Joel Jamieson

on 22 May 2013

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Specific Regeneration Strategies Nutritional Strategy Strategy Overview
Advanced Recovery Strategies Weekly Training Load - Polar Biomarker Assessments
Monitoring the Training Process 3 Week Training Response General Recommendations Avoid “shotgun” approach to recovery and regeneration. It may do more harm than good

Always measure results and individual responses to different forms of recovery/regeneration strategies, both subjective and objective

Don’t neglect perception when evaluating appropriate strategy to use – i.e. don’t force someone to swim if they hate swimming Electroacupuncture – 2 days rest Example 2 Reduced volume - Stimulative contrast therapy Example 1 Increase core temperature

Sympathetic increase during sauna use, but parasympathetic increase in period following

Increases speed of metabolic processes

Relaxation/mental Protocol Purpose Sauna Stimulate sympathetic system through moderate stress – large change in temperature

Promotes mental relaxation, may improve sleep, mood

Increased blood flow Protocol Purpose Contrast Therapy May reduce feelings of fatigue and soreness if used post-workout

Produces sympathetic response

May or may not impact actual performance

Reduces body temperature

May reduce resulting inflammation from training Protocol Purpose Cold Water Immersion Reduce sympathetic tone and increase parasympathetic function

Improve mental state Protocol Purpose Mental Relaxation Techniques Increase proprioceptive input to CNS through physical contact in order to affect change in neuromuscular system

Can be used to stimulate increase sympathetic or parasympathetic function Protocol Purpose Soft Tissue Therapy Increase cardiovascular function and blood flow to muscles, brain, etc. to speed up processes of aerobic metabolism inherent in recovery

Low muscular and metabolic load Protocol Purpose Active Recovery Training Nutritional Strategy Restore neurotransmitter balance & support neurocognitive function
Dopamine often low – Deprenyl 1mg/day
Increase choline intake – Alpha GPC 1-2 g/day
Piracetam 1-2g / day
Hydergine 2-5mg / day
Specific neuro supps based on testing

Improve Sleep – short term
Sleep & Recover
Unison (doxylamine)
Low dose melationin Performance Measures Heart rate monitoring – changes in heart rate / power output and heart rate recovery

Tendo unit speeds

Strength changes

Aerobic performance changes

Body composition changes

Sport specific performance Biomarker Assessments
Adrenal fatigue – 4 point cortisol
Male/female hormonal panel
GI Functional Profile
Metametrix Organic Acids RPE Low cost method to pre-screen for various symptoms of overreaching/overtraining

Daily/Weekly athlete/client training session RPE

RPE Scale:
1-3 Very easy – low load
4-6 Moderate work level – minimal residual fatigue
7-8 Hard training – fatigue will accumulate
9-10 Maximum training – high fatigue HRV HRV Monitoring Tools HRV


Specific Lab Testing

Performance Measures

Training Load/GPS Recovery & Regeneration Should only be used to prevent negative adaptations from occurring, i.e. decreased adaptability, not just to speed up recovery processes after each workout

Shotgun approach can easily make things worse rather than better

Just as with training, everyone responds differently to recovery/regeneration methods

Training/Recovery MUST be carefully monitored for an effective regeneration strategy to be used… The Challenge The same signals that lead towards an overtraining response are what stimulate it to improve in the first place…

This means that using recovery/restorative measures can potentially negate some of the stimulus for improved fitness Overtraining Signaling The Research B2-Adrenergic Receptor Downregulation and Performance Decrements During High-Intensity Resistance Exercise Overtraining

The OT group performed 10x1 100% 1 RM daily for 2 wk, whereas the Con group performed normal training 2 days/wk.

Muscle 2-adrenergic receptor (2-AR; fmol/mg protein) density significantly decreased by 37.0% for the OT group and was unchanged for the Con group

Overtraining occurred as indicated by a 5% decrease in 1-RM strength for the OT group as well as a 36.3% decrease in mean power at 100% 1-RM loads

2–8 wk before the OT subjects were able to resume their normal weight training Increasing Adaptability Higher HRV at rest indicates greater general stress resistance

Decreased submaximal hormonal production during training demonstrates reduced homeostatic challenge

Increased hormones during maximum training indicates greater ability to produce energy resulting in improved performance

Military found high HRV at rest, low HRV prior to stressor correlated with survival school Parasympathetic System Sympathetic System Autonomic Function & Recovery Overtraining
Overtraining is…

A multifaceted adaptive strategy of the body to a chronic imbalance between STRESS and RECOVERY that results in a persistence decrease in performance Neuromuscular Plasticity Fitness Level The Training Model Overview
Part I: The Overtraining Continuum

Part II: Monitoring the Training Process

Part III: Advanced Recovery Strategies Introduction
Who am I?

My Background Balanced nutrition intake, limited use of supplementation

Only use specific recovery techniques when necessary to prevent overtraining/maintain normal ANS function

Monitor to allow moderate accumulation of fatigue depending on periodization strategy In Season – Performance Off Season - Develop Fitness Yearly Recovery Strategy Provide stimulus to vagus nerve and increase parasympathetic function

Promote overall increase in CNS function Protocol Purpose Electroacupuncture Reduced impact of gravity decreases sympathetic drive

Changes in pressure increase proprioception

Promotes blood flow Protocol Purpose Deep Water Floating / Swimming Increase parasympathetic function through relaxation effect of hot water

Stimulatory changes from total body immersion and hydrostatic pressure

Mental benefits

May decrease inflammation Protocol Purpose Hot Water Therapy Nutritional Strategy Support energy production
Metametrix Organic Acids test

Reduce oxidative stress – if necessary
Lypospheric Vitamin C – LivOn Labs

Improve adaptability
Rhodiola rosea Nutritional Strategy

“…it was concluded that ingesting at least 6% CHO beverages during exercise may sufficiently attenuate hormonal and immune responses to exercise [72,74]”

“…Post-exercise feeding of CHO seems to have no beneficial effect on changes in immune function.“ Nutritional Strategy Ensure adequate caloric intake with proper macronutrient profile and timing – especially CHO
Probiotic if necessary – Devigest & Syntol
GI test

Eliminate vitamin/mineral deficiencies
Drucker Labs Intramax & Intramin 2x / day
Specific nutrients as revealed through testing

Reduce inflammation
Increase consumption of alkaline foods
Omega 3 acid intake
Other anti-inflammatories – Boswelia, Pain Control, Wobenzyme Strategy Overview Normalize Neurotransmitter levels

Ensure proper nutritional support
Prevent chronically low glycogen levels
Correct vitamin/mineral deficiencies
Protect against excess free radical production
Minimize inflammation

Minimize external stress

Address mental state/burnout

Use specific regeneration strategies as necessary Metametrix Organic Acids Rest & Recovery Stress Response Untrained/Beginner State Allostatic Adaptive Response Allostasis & Training
Mechanical Tension
Energy Status (AMPK)
Hormonal Levels (IGF-1)
Oxygen Tension (Hypoxia)
Inflammation – (Cytokines)
Oxidative Stress (ROS)
Intracellular Ca2+ Advanced Recovery & Regeneration Strategies Joel Jamieson Stimulate change in mood/cognitive function

Reduce feeling of “staleness” from daily training Protocol Purpose Environmental Change ©2008 by American Society for Nutrition Gomez-Cabrera M et al. Am J Clin Nutr 2008;87:142-149 Mean (±SD) results of Western blot analysis of peroxisome proliferator–activated receptor co-activator 1 (PGC-1) in the cytosolic fraction of skeletal muscle in untrained rats (n = 6), rats trained for 3 wk (n = 6), and rats trained for 3 wk but treated wit... Rest & Recovery Stress Response Overtrained - Rest Rest & Recovery Stress Response Overreaching - Training Rest & Recovery Stress Response Early Overreaching - Stable Rest & Recovery Stress Response Early Adaptations - Recovery Rest & Recovery Stress Response Early Adaptations - Training Rest & Recovery Stress Response Early Adaptative Response Rest & Recovery Stress Response Untrained/Beginner State - Restored Rest & Recovery Stress Response Untrained/Beginner State - Recovery Rest & Recovery Stress Response Untrained/Beginner State - Training Parasympathetic OTS
Decreased central production of stress hormones Sympathetic OS
Decreased tissue sensitivity to stress hormones. Normal Stress-Response
Normal acute hormonal response to stressors The Overtraining Continuum Rest & Recovery Stress Response Overreaching - Stable Rest & Recovery Stress Response Early Adaptations - Stable Overreaching Stress Inhibition Stress Resistance Load Fitness Overtraining Resistance Introduction/ Alarm The Overtraining Continuum Supercompensation Repair Recovery Digestion & absorption
Muscle glycogen
Anabolic hormones
Protein synthesis
Enzyme activity Heart Rate
Blood Pressure
Blood Glucose Parasympathetic System Sympathetic System Slow Component Fast Component Recovery, Repair & Supercompensation
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