Work Hard, Recover Harder.
Athletes today are training harder than ever before. Competitive youth programs in many sports are demanding a 3 or 4-season commitment full of practices, games, tournaments, and off-ice training. A well-rounded strength training program is a very important part of developing these athletes because not only does it provide a competitive advantage by making players faster and more explosive, it also works to stave off overuse injuries and correct the inherent imbalances that come along with participation in a single sport.
Here’s the problem though. When it comes to strength training, some professionals and many parents still believe more is more. They still believe if a kid doesn’t crawl out of the weightroom exhausted, it wasn’t a hard enough workout. Then they should be crushed again in the next workout. And the next. And the next. It’s the only way to get better right? This is an old-school mentality, and often times it overlooks one major factor in strength gain. Recovery.
“Strength gains aren’t made during the workout, they are made in the recovery.”
Here’s how strength training works. You stress your tissues by applying some sort of training stimulus that the body isn’t used to, for example squatting while holding weight. This stress causes microscopic tears in the muscles and tissues that were used. In response to that stress, the brain initiates hormonal signals that send chemicals and nutrients to the damaged tissues. The muscles are repaired through recovery, and for a short time, are even STRONGER than the previous baseline. Strength temporarily slingshots above the previous level, then over the period of 2 or 3 days tapers back down to the This is a basic concept called “supercompensation”, and it’s the reason you build muscle and get stronger with consistent resistance training (and why you don’t get stronger with infrequent training). It’s the body’s way of adapting to the demands you place upon it.
To put it simply: Stress + Recovery = Adaption. Without the appropriate stress, there is no adaption. Without proper recovery, there is also no adaption. Recovery is a key part of the equation, and it is seldom talked about. If athletes keep adding training without allowing for recovery, they won’t get the supercompensation effect, and they won’t see the increase in performance (which is probably the reason they started a training program in the first place!)
So we know we want to maximize recovery. Here are a couple of strategies to encourage the best recovery possible, which allows for the best possible training effect.
Recovery is a crucial component of any training program, so be sure to these recovery techniques to recharge the body and mind and allow for the greatest increases in performance.
Sources: 1. Journal of Athletic Training. 2015 Jan;50(1):5-13. Epub 2014 Nov 21
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