Do you recover as hard as you train? Training is only half the picture when we are looking at creating adaptations for your specific goals.
There are two effects of a training session based on the Fitness-Fatigue model (developed in 1982 by Bannister). Often times when looking to improve performance (strength, speed, agility, or any biological quality), we are quick to turn up the training intensity to achieve the desired adaptation. This increased intensity also comes with increased amounts of fatigue, which limits our performance. I think you can see that this can quickly become a vicious cycle leading to overtraining and burnout in youth athletes.
While recovery is best programmed based on each individual athlete, the same way we customize training programs, here are three simple ideas that may help improve your recovery.
Lots of research has been put into sleep in relation to athletic performance lately. It should not come as a surprise that enhancing one’s sleep quality and quantity can provide many benefits.
Here are some quick tips on improving your sleep:
1. Develop a routine. Just like most people have a training routine, to optimize our sleep we can use a routine to ensure improved quality and quantity.
2. Turn off the technology. This is a hard one for most and I’m no exception. Constantly staring at the screen of your phone, laptop or television keeps the brain engaged and can influence your mood at a time when we want to be relaxing.