The value of hardwork and its benefits on Xoi Lac TV performance are well known. There are endless studies that show how consistent effort and hard work can yield different results. These positives could be a key to your ability perform at your best. But when do the results actually occur? It is possible to see a dramatic improvement in our performance through cardiovascular conditioning, strength training, mobility, power development, and all other physical training. However, are these results actually happening?
While I believe this question can be answered simply by saying “both”, let’s continue to explain. You can get better as a player by using different “channels”. These may be instantaneous or over a time period. These channels are known by exercise scientists as immediate recovery (between reps, repeated sprints in games), short term recovery (1 or more sets of speed training), or training recovery (1 or more practices). When we train for a skill, our coach might give us insight on how to achieve the goal. This quick realization instantly makes you a better and more efficient player on the field. But, practice and refining this skill will require thousands of repetitions, hours of work, and it may not be a useful tool for competition.
The same applies to speed, agility strength and stamina. Acceleration and deceleration skills can sometimes be instantaneous. For example, correct arm use while sprinting. Training is not always beneficial for your physical health. The majority of the physical advantages of training are only realized after you have left the training field. This “down time”, or recovery period, is where our bodies begin to adapt to the stresses of training. Our bodies become stronger and more able to work at higher levels of performance (also called supercompensation). This is what most players don’t know about or do not use to their advantage when working to improve the game. That is why I want to talk about it for the rest of my post.
It is an important component of our training regimen, but it is often the most obscure and poorly researched. It may be the reason why you’re not getting better, faster, or more explosive. Instead, you might find yourself stagnating and injuring.
According to a practical definition, recovery refers to the ability or potential to exceed performance in an activity. That means that our body’s ability for performance will decrease after we have completed an hour of intense training. Although we all know that a 90 minute game of maximum intensity can be played within 2-3 hours of the last one, how about 2-3 days? You can also train intensely on back-to back days, back-to back weeks, or back to rear months. How does this affect us?
Let’s see a simplified diagram of how our bodies can benefit from proper training to recovery ratios. The stimulus, in this example, would be any type or intense training. This causes stress and decreases the bodies ability to perform at an agreed level. It is possible to not recover in the right amount. Recovery The body’s adaptive ability is not able to return to its original form after the next stimulus. This can be extremely detrimental, especially if the pattern is repeated for weeks leading up to a game. As you can clearly see, players’ ability to perform is much lower than when they first began.
This is common in youth soccer. It’s when a player or coach has the “no gain, no pain” mentality and works as hard as they can every training session. This not only leads to poor performance, but can also lead to injury.
A proper recovery can also have a positive impact on a player’s performance, provided it is done correctly. You can see the opposite trend in the graph. The player is making good progress and is receiving adequate recovery. We call this super-compensation.
So, how long does training take (to improve/be in better shape) and how can we shorten that time? It is impossible to answer both of these questions. It is difficult to find consistent evidence from valid populations that will credit one answer. However, thousands of athletes swear by the many recovery practices and habits they use every day. Below are some examples to help you get an idea about what works for your situation.
All of these were researched and have shown some value, even if they are not supported by real numbers.
1) Proper Nutrition Recent research shows that eating nutritious foods that are high in Carbohydrates + protein/amino acid immediately after exercise is beneficial. Exercises of greater intensity than 90 minutes should be completed within 30 minutes.
2) Hydrogen Rehydration Research is great on this one. For your body to heal well, it must be done. It is suggested that you add 50 mmol/L sodium to your fluids, along with some potassium and carbs (sugar). You can find plenty of sports drinks on the market that will satisfy your needs. However, you should ensure you are drinking enough. A 16oz sports drinks right after training/game and another 75-120 fluid ounces throughout the day.
3) The preferred method of recovery techniques by coaches and clubs around world is tapering . This will allow for consistent training, improvement and not interrupting the rhythm that players may be following midseason. Tapering is the concept that you can reduce training volume (total training time/length) or intensity during concurrent sessions. This will allow for consistent recovery throughout the week. This is something all coaches and teams should do in their respective training week. It can result in a maximum of 6% training improvement.
4) – Do you remember Allen Iverson wearing long sleeves and tights under their uniforms, or the runners who wear only socks that cover their calves? These compression sleeves and shorts are cool, but they have a purpose. These compression sleeves, and shorts, most commonly worn by soccer players are great for protecting against strawberries and helping to remove swelling. This decrease in inflammation is a great way to avoid soreness and get back into the game’s intensity in back-to-back days.
5) Relax. I know you won’t be able to stretch after you have trained. You are exhausted, dirty, and hungry. This is going to be your best and easiest method to ensure that you are properly recovering. All of the chemical reactions and processes that occur during intense exercise can cause micro tears to your muscles. Your hammies have a desperate need for adequate blood circulation to ensure that they get the nutrients they need. You can stretch actively or passively to provide immediate relief for your muscles.
6) Cold baths – Also known as cryotherapy or cold therapy, this is a favorite way college players to get maximum bang for the buck between 2-a day. It’s not only annoying, but 15 minutes in the ice bucket can help reduce swelling and pain.
7) HTMLbaric Chambers: This is for the millionaire players who do not have claustrophobic symptoms. Amazing results can be achieved by increasing the oxygen level and atmospheric pressure. With just 10,000 dollars, you can get a great nights sleep in a coffin chamber to prepare for the next high-school over time thriller.
8 ). Massage Therapy- A whole new industry has emerged around this idea. Hands-on therapy allows you to manipulate muscle and soft tissue damaged from training. It makes it possible for any swelling or other harmful elements to leave the area and allow the good stuff in faster. Do not tell anyone if it doesn’t work. It just feels so good that it is worth it.
9) Ergogenics/Supplements – Creatine, amino acids, Flinstone vitamins, and ginseng have all been researched and shown mixed results. My advice is to stick to something easy, cheap, and with some potential.
10) — Doing nothing can be difficult, but it could be the best thing for you. According to some studies, the body can’t recover fully after intense exercise lasting 72 hours or more. These modalities will speed up the process. However, relaxing and letting your body do its job is the best way to go.
To ensure the fastest recovery possible, I would recommend the following: Post Training, stretch while drinking Gatorade before heading out on the field. Also, don’t forget to wear compression shorts during training. Three minutes after training, eat a meal with whole grain carbs, a lean meat, and 16-14 oz. Let your waist drop in 15 degree water. Two hours after training, take a multivitamin (with iron), stretch and foam roll all lower body muscles.
Till next time