theory and applications of recovery techniques - dave sandler... · theory and applications of...

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Theory and Applications of Recovery Techniques:

Interaction between timing, supplementation, and exercise prescription

Rehydrate, Replenish, Rebuild

David Sandler, MS, SPS, CSCS*[email protected]

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Today’s Outline

• The basics of exercise and adaptation• The recovery response• Eating to improve recovery• Training to improve recovery

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Overload and Progression•For a body to make any positive modifications or adaptations it must be stressed above its normal working capacity.

•Only minor adjustments need to be made as the body can only repair, recover and adapt so fast.

•So with each adaptation there must be a new, increased level of stress if overload is to be applied.

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MUSCLE’S MAKES STRUCTURAL AND PERFORMANCE CHANGES

MUSCLE’S CURRENT LEVELOF PERFORMANCE

NEW OVERLOADAPPLIED

AD

APTA

TIONOVERLOAD

INCREASED

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Preventing Overtraining• Monitor client and look for signs of

impending issues• Properly progress clients

– Increase only slightly– Stay on program for a few weeks and do not

constantly change everything – allow your client to get good at something

• Train body parts/movements/etc. that are likely to be injured in sport or general activity

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Rest – Recovery From Stress

Time (hours)

Per

form

ance

Peak Adaptation

Recovery

Stress

24 168144120967248

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Recovery and Adaptation P

erfo

rman

cePeak Adaptation

Recovery

Workout 1

Recovery

Recovery

Workout 2 Workout 3

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Maximizing Your GainsThe body is in a continuous state of protein turnover

Protein Synthesis – Protein Degradation= Muscle Growth

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Recovery Nutrition

• Adequate and proper nutrition is the key to both endurance and strength and power performances– Effects on acute performance– Effects on recovery

• Decreased muscle damage• Increased glycogen storage

– Effects on subsequent performance

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SPORTS DIET

• Fuels muscles for top performance• Nourishes the body• Optimizes health• Enhances recovery

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•Muscle Protein Synthesis is greatly increased following resistance training rising rapidly and staying elevated for the first 24 hours, but by 36 hours has returned to baseline. The time course for elevated muscle protein synthesis following heavy resistance exercise.MacDougall JD, Gibala MJ, Tarnopolsky MA, MacDonald JR, Interisano SA, Yarasheski KE.

Muscle Protein Degradation is also elevated after resistance exercisesMixed muscle protein synthesis and breakdown after resistance exercise in humansS. M. Phillips, K. D. Tipton, A. Aarsland, S. E. Wolf and R. R. Wolfe

Protein Synthesis vs. Protein Degradation

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The Response to Training

• Exercise creates a stress on the body• If the stress is applied properly the body

can recover and adapt to the training stress

• If the stress is misapplied the ability to recover and adapt is compromised and overtraining and injury occur

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ExerciseStimulus

Fatigue orDepletion

Compensationor Restitution

Supercompensationor Overcompensation

Involution orDetraining

Baseline

Response to a Training Session

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TRAINING STIMULI TOO SOON

TRAINING STIMULI ON TIME

TRAINING STIMULI TOO LATE

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Response to Training

• The timing of training stimuli is a function of the athlete’s ability to recover between training sessions

• Proper recovery allows more frequent application of the training stimulus and greater improvements in fitness and performance

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Recovery

• Recovery starts before the end of the workout

• Good nutrition during training enhances recovery after training – Prevents breakdown of muscle– Enhances protein synthesis

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CONTRACTILE PROTEIN ARRANGEMENTS

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Eating To Improve Recovery

Nutrient Timing

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Dehydration Adversely Affects:

• Muscle strength• Endurance• Coordination• Mental acuity• Thermoregulatory processes

Maughan, RJ., Noakes, TD Fluid replacement and exercise stress: A brief review of studies on fluid replacement and guidelines for the athlete, Sports Med. 1991 12(1); 16. McArdle WD, Katch FI, Katch VL. Sports & Exercise Nutrition. Lippincott Williams & Wilkens. 1999 Pages 275-276.

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Stay Hydrated

0

1

2

3

4

5

6

Bod

y W

ater

Los

s (%

)

Effect of Dehydration on Performance

Increased CV strain

Reduced aerobic capacity

Reduced muscular endurance

Heat cramps

Reduced skill

Reduced strength

Exhaustion

Heat stroke

Coma

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Rehydration

• Use of sport drinks enhances fluid intake– Water- 53% need is filled– Water + Glucose- 70% need is filled– Water + Glucose + Na, K- 75% need is

filled– The addition of protein can enhance fluid

retention even further

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Rehydration

• Subjects exercised to dehydrate by 2.5% BW

• Post exercise consumed on of three drinks– 6 g CHO, 1.75g PRO, 45.8 mg Na– 6g CHO, 45.8 mg Na– Water

• Observed over three hours

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Rehydration

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During Exercise Nutrition

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• Protein content– 1.5-2.2 g/ 100ml– Complete fast acting protein

• Whey protein

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• Best performances seen when 30-60 grams of CHO/hr is consumed

• Drink with 4-8g CHO/100ml provides adequate CHO without causing gastric emptying problems

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Removal of Lactate

• Cool down following intense training• Low intensity aerobic training using

primarily slow twitch muscle fibers enhances clearance of lactate

• 10-15 minutes immediately following the training session

• Followed by full body static stretching for 10-15 minutes

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Reducing Fatigue During Exercise

• A variety of nutrients and supplement have been used to try to decrease fatigue– Creatine – increases intramuscular CP

stores– Sodium Bicarbonate – helps maintain ph

levels– Caffeine – increases muscle activation

(Antonio, J., and Stout, J. Supplements for strength and power athletes. Human Kinetics, Champaign, Ill, 2002)

B t Al i i l i

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o Dunnett et al. 1999; Harris et al 2005 suggest that beta-alanine is probably the rate limiting substrate to carnosine synthesis

o A Study by Harris et al. (2005)• Males (18 - 21 years) that supplemented with

3 - 6 g/day of Beta-alanine showed significant increases in Type I and II skeletal muscle carnosine

• 64% increase in 28 days• No additional effect when adding L-Histidine or

Carnosine

Beta-Alanine Supplementation

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Accumulated Metabolic Byproducts Can Lead to Muscle Fatigue and Impaired Function

• Acute intense exercise can result in the accumulation of Lactate and H+

in muscle with decreases in pH from 7.1 to 6.5 or lower (Pan et al. 1988)

• pH decreases and interferes with CA2+ release from the SR• pH decreases and directly affects actin-myosin affinity• pH decreases and interferes with ATP breakdown• pH decreases and interferes with ATP production by decreasing activity of

enzymes in metabolic pathways.

• Carnosine has a Pka value of 6.8 which allows it to function effectively as an intramuscular H+ buffer over the physiological pH range (Harris 1995; Sewell 1991)

• Suzuki et al. (2002) observed a significant relationship between[carnosine] in human skeletal muscle and high intensity exerciseperformance

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Refueling

• Restoring muscle, and liver carbohydrate stores is the priority

• Refueling should begin immediately after exercise, within 15 minutes of finishing the session.

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Refueling• The combination of

carbohydrate and protein post exercise promotes the fastest uptake of carbohydrate into the muscles

• The combination of carbohydrate and protein results in the greatest storage of glycogen

(Ivy et al. 2002 J. Appl Physiol. 93: 1337-1344)

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Refueling

• The combination of protein and carbohydrate stimulates a greater insulin response (van hall et al J. Appl Physiol. 81:801-809, 1996; Van Loon et al. Am J. Clin Nutr. 72: 106-111, 2000)

• Insulin drives both carbohydrate and amino acids into the muscles and liver

• 1-1.5 g CHO/kg/hr during the initial 2 hours of the recovery period (Ivey, J. Glycogen resynthesis after exercise: effect of carbohydrate intake. Int J Sports Med. 19: S142-S145 1998)

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Rebuilding

• The rebuilding of fatigued and damaged muscle tissue is essential for adaptations following training

• Immediately post exercise insulin helps stimulate the rebuilding process by transporting amino acids into the muscles

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Rebuilding

• As little at 3 grams of EAA’s is enough to significantly increase protein synthesis (Miller et al. 2003)

• However, 6 grams of EAA’s has shown to maximally stimulate protein synthesis in smaller subjects.Borsheim et al. Am J Physiol. 283:E648-57, 2002

• 100 grams of CHO can increase protein synthesis by 35% but is not as effective as 6 grams of EAA’s (250%) (Biolo et al. 1997, Borsheim et al. 2003)

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Rebuilding

Net Muscle Protein Balance post exercise

0

20

40

60

80

100

120

40 g mixed aa 40 g essential aa 6 g essential + 35g sucrose

nmol/min/100ml leg volume

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Timing is Everything

• Recovery drinks are most effective when taken immediately before and after exercise

• Masters athletes can see significant muscle mass increases by taking a carbohydrate/protein drink immediately post exercise.

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• 13 men (74 yr of age); Trained them 12 weeks, 3 x per week with weights

• Took a liquid carbohydrate and protein meal

• IMMEDIATELY AFTER TRAINING • 2 HOURS AFTER TRAINING

– Journal of Physiology (2001), Esmark et al.

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Changes in strength, muscle size, and muscle fiber size

-10

-5

0

5

10

15

20

25

30

strength quad size muscle fibersize

percentage increase

immediate2 hours post

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• 17 resistance trained males were randomly placed in one of two groups and performed a 10 week resistance training program

• Supplementation– Whey Protein Isolate, Carbohydrates, Creatine

(1gm/kg body weight/day)• Group 1 - Consumed the supplement immediately

pre and post training• Group 2 – Consumed the supplement early in the

morning and late eveningCribb et al. (2005) ACSM Presentation

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0

1

2

3

LBM-MOR/EVE LBM-PRE/POST

0

500

1000

1500

fCSA-MOR/EVE fCSA-PRE/POST

46% Greater LBM

34% Greater Muscle Hypertrophy

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0

10

20

30

Squat-MOR/EVE Squat-PRE/POST

0

5

10

15

Bench-MOR/EVE Bench-PRE/POST

26% Greater Upper Body Strength

21% Greater Lower Body Strength

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Training To Improve Recovery

Injury Prevention, Proper Conditioning

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Contributing Factors to Injury• Age, Gender, Genetics• Physiological and Physical Conditioning• Nutrition• Psychological Status• Physical and Mental Fatigue• Environmental Factors• Disease, Drugs• Previous Injury, Rehab• Skill Level

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Williams Model of OveruseIncreased Training Effort

Increased Stress to Tissues

Microscopic Tissue Damage

Overuse InjuryStronger Tissue

Tissue Remodeling

Decrease Training Effort

Rate of Remodeling

Rate of Continued Tissue Damage

Rate of Remodeling

Rate of Continued Tissue Damage> <

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Functional Adaptation• Functional Strains are the objectives and

stimuli for adaptation• Functional overload says that mechanical

loads stimulate bone modeling that is site specific

• Artificial Loading studies* show that bone is sensitive to magnitude and distribution of dynamic strains, but insensitive to static conditions

Lanyon, L, and Rubin, C. 1984. Static and dynamic loads as an influence on bone remodeling. Journal of Biomechanics, 16:897-905.

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Exercise Adaptations• Exercise improves bone density and cortical thickness• Extensive remodeling may occur if initial bone matrix

structure is poor• Intensity, frequency, duration of exercise along with

skeletal maturity, type of bones and anatomical location all play a role in determining the extent to which bone can adapt

• Femoral bone (particularly its neck) strength appears to increase more than any other bone through vigorous exercise such as running or weightlifting

• Exercise above threshold elicits systemic remodeling responses that are specific to the task

Stone, M. 1992. Connective Tissue and Bone Response to Strength Training in Komi, P. ed. Strength and Power in Sport. Oxford, London: Blackwell Publisher.

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Preventative Medicine• Examine the Injury History

– How it occurred– How long ago– What impact does it have on your training program

• Needs Analysis• Range of Motion

– Multiple Planes• Range in different planes

– Flexibility– Active Range

• Pre-Hab

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Pre-Hab

• By Joint Vulnerability• By Load Distribution• By Force Output• By Speed• By Specific Muscles

– Acting as a braking mechanism

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What to Pre-Hab• Ankle

– 4 way ankle work• Hip

– 4 way hip work• Shoulder

– 4 way shoulder work• Back

– Extensions and Abdominal Exercises• Knee

– Extension, Flexion

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Key Concepts of Physiological Adaptations to Exercise Training

Each person responds differently to each training program.The magnitude of the physiological or performance gain is related to the size of an athlete’s adaptationalwindow.The amount of physiological adaptation depends on the effectiveness of the exercise prescriptions used in the training program.Training for peak athletic performance is different from training for optimal health and fitness.There is a psychological component to training.

From Essentials of Strength and Conditioning

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ADAPTATIONS TO STRENGTH TRAINING• INCREASED STRENGTH, POWER AND ENDURANCE• INCREASED FIBER CROSS-SECTIONAL AREA• INCREASED TYPE IIA FIBER CONTENT• INCREASED LIGAMENT AND TENDON STRENGTH• INCREASED BONE DENSITY• INCREASED LEAN BODY MASS• INCREASED GH, TESTOSTERONE, CORTISOL• INCREASED ANAEROBIC ENZYME ACTIVITY• INCREASED CP AND GLYCOGEN STORES• INCREASE CONTRACTILE SPEED• INCREASED “ANAEROBIC” POWER• INCREASED MUSCLE SYNCHRONIZATION• INCREASED RECRUITMENT CAPACITY

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ADAPTATIONS TO SPEED TRAINING• INCREASED CONTRACTILE SPEED, POWER AND

ENDURANCE• INCREASED ANAEROBIC ENZYME ACTIVITY• INCREASED CP AND GLYCOGEN STORES• INCREASED “ANAEROBIC” POWER• INCREASED MUSCLE SYNCHRONIZATION• INCREASED RECRUITMENT CAPACITY• INCREASED TYPE IIA FIBER CONTENT• INCREASED GH, TESTOSTERONE, CORTISOL• INCREASED LIGAMENT AND TENDON STRENGTH• INCREASED FIBER CROSS-SECTIONAL AREA• INCREASED BONE DENSITY• INCREASED LEAN BODY MASS

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CHANGES IN SKELETAL MUSCLE WITH ENDURANCE TRAINING

• INCREASED MYOGLOBIN• INCREASED NUMBER AND COMPLEXITY OF

MITOCHONDRIA• INCREASED KREBS ENZYMES AND ETC

CARRIERS• INCREASED STORES OF GLYCOGEN• INCREASED OXIDATIVE USE OF GLYCOGEN• INCREASED STORES OF TRIGLYCERIDES• INCREASED OXIDATION OF FATS• INCREASED CAPILLARY DENSITY• MODERATE HYPERTROPHY LIMITED BY

DIFFUSION OF O2

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The structural changes in motor units are not equal even given

the same Training. Why is this?• Not all motor units are recruited to the

same extent during training.• Motor units with different metabolic

profiles will exhibit different degrees of change to different training stimuli.

• All fibers in a motor unit may not be exactly the same structurally or biochemically.

Gardiner, P.F. Can. .J. Spt. Sci. 16(4):271-288.

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Rep Speed• Slow Rep Training

– Possibly stimulates more fibers– May improve overall strength– Definitely helps control weight better which

translates to cleaner technique– May make you slower

• Fast Rep Training– Improves Neuromuscular Speed– Improves Synchronization– Improves Rate of Force Development (RFD)– May cause momentum and poor technique

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Training LoadEndurance Hypertrophy Strength Power Peaking

Sets 1-3 2-4 2-5 3-5 1-3

Reps 12-20 8-12 4-8 3-5 1-3

Volume Med High High High Low

Intensity Low Low Med High Med-Low

Very High

Rest 30s-60s 60s-90s 2:30-5 min

3-5 min

5-8min

# of Sets 12-15 18-24 16-20 18-21 3-5

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Mon Tue Wed Thu Fri Sat SunDAYINTENSITY

HIGH

MEDIUM

LOW

RECOVERY

MICROCYCLE PATTERNS(Microcycle with ONE PEAK)

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HIGH

MEDIUM

LOW

RECOVERY

MICROCYCLE PATTERNS(Microcycle with TWO PEAKS)

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HIGH

MEDIUM

LOW

RECOVERY

MICROCYCLE PATTERNS(Microcycle with THREE PEAKS)

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HIGH

MEDIUM

LOW

RECOVERY

Six day microcycle with three primary goal days, three secondary goal days, and one recovery day.

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HIGH

MEDIUM

LOW

RECOVERY

Five day microcycle with three primary goal days, two secondary goal days, and two recovery day.

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Resistance Training for Lactic Acid Tolerance

Bench PressSeated Row Pec FlyLat PulldownShoulder PressPulloverTriceps PushdownBiceps CurlTriceps ExtensionBiceps DB CurlCrunchesCrunches

30s All Out Sprint on Treadmill at 10+mph or Bicycle at 100+rpm in

between each exercise

No rest between exercises other than to switch

exercise modes

Perform reps at slow controlled pace (2s up, 3-4s down) till failure. Should look to do about 8-10 reps

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Suicide Conditioning

1234

1 – Sprint up and back then do 10 Jump Squats2 – Sprint up and back then do 10 Split Jumps3 – Sprint up and back then do 10 Split Jumps4 – Lunge up and back then do 10 Jump Squats

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Mon Tues Wed Thur Fri Sat Sun

1 Bench Row Bench Row Bench

2 Row Bench Row Bench Row

3 Bench Row Bench

Row

4 Bench Row Bench Row

At this point you could continue doing this rotating/floating week if results are where you want them to be otherwise, the next weeks in the cycle follow as below.

Tris

5 Bis Tris Bis Tris Bis

6 Tris Bis Tris Bis

7 Tris Bis Tris Bis Tris

8 Bis Tris Bis Tris Bis

Sample Training Schedule Sample Training Schedule –– Push/PullPush/Pull

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Mon Tues Wed Thur Fri Sat Sun

1 Bench Row Arms Bench Row

2 Arms Bench Row Arms

3 Bench Row Arms Bench

4 Row Arms Bench Row

Sample Training Schedule Sample Training Schedule –– Additional ArmsAdditional Arms

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Monitoring Recovery

• Questionnaire is the simplest method and almost as accurate as physiological measures such as Urea

• Use a scale of 1-10, half point are allowed

• Need two weeks of light training or rest to establish a baseline

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Monitoring Recovery

HR

Fatigue

Desire

Soreness(joint)

Soreness (muscle)

Sleep

AveSSFTWTM

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Monitoring Recovery

• A change of more than two points on two or more items suggests an accumulation of fatigue that needs to be addressed

• Morning HR changes of more than 10 bpm for more than 3 days suggest fatigue.

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Conclusion• Recovery is an essential component of

training• Needs to be planned• Holistic approach encompassing

precise training, nutrition, and preventative medicine

• Monitor progress, ask questions, make changes

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