Progressive Development .::. Optimal Athlete Recovery

Being able to perform at your full potential requires a balance between training stress and recovery. Recovery programming needs to be an active and integral part of an athlete’s program. An optimal recovery program needs to be multidimensional and address fatigue and recovery from a number or directions, utilizing both short and long-term strategies. In short term planning, athletes need to reestablish performance capabilities e.g. replacing glycogen stores. In long term planning it is important to address an athlete’s tolerance in physical, psychological, and emotional domains.

Progressive Development would like to help athletes make the correct choices in terms of recovery and be proactive in facilitating the recovery process. Our goal is to help develop athletes who are self-aware in terms of training stress, how they are recovering and being able to make the appropriate choices to enhance recovery to the fullest. The following are components that are in a properly structured recovery program:

Intensity of work should be kept low and poor swimmers may need to reduce the quantity of swimming or split into a number of shorter workouts. Stretches and strokes should focus on full range of motion for facilitate proper recovery.

Sample Session

Swim 3 lengths alternating backstroke, breaststroke and front crawl
Walk for 3 minutes in waist high water while doing various activities (sprint action, trunk rotations, reach ups etc.)
Walk 2 widths in shoulder high water with high knee action
Walk 2 widths with faster high knee action in shoulder high water
Walk 2 widths while ankling in waist high water
Side stroke 2 lengths
Walk 2 lengths with a lateral lunge in waist high water
Swim 3 lengths with alternating backstroke, breaststroke and front crawl
Walk 2 lengths crossover step in waist high water
Walk 2 widths with various lunging patterns in waist high water
Walk 2 widths forward and backward in waist high water
Swim 2 lengths sidestroke
Jog 2 widths in waist high water
Spend 5-10 minutes doing static stretches of major muscle groups in water

Nutrition and Hydration Strategies

The focus should be on ensuring that sufficient calories are consumed to replenish energy stores and that sufficient water and electrolytes are taken in. Nutrition pre, during and post exercise is important in the recovery process as well. Here is a table on fueling and refueling guidelines:

Fueling and Refueling Guidelines
Timing	Type of Intake
Pre workout (2 hours pre workout or competition)	Low glycemic index carbohydrate (or mixed meal with medium and low glycemic carbs) with a moderate amount of protein. Drink 500 ml of water 2 h before exercise or competition
Immediate pre workout if needed (<10 min)	Medium or high glycemic carbs with small amount of protein
During game or workout	Medium or high glycemic sports drink product. Drink as much fluid as comfortably possible and replace electrolytes during longer sessions
Immediate post workout	High glycemic carbs and protein (4:1 ratio carbs/protein, using 1.5g/kg carbs)
Post exercise follow-up	Moderate or high glycemic index carbs and mixed meals with protein

Athletes need to develop appropriate post game workout strategies that optimize their recovery on physical, psychological, and emotional bases. Immediately post workout, the stress should be on physical recovery by using physical and nutritional approaches.

Post game Strategies

Within the first 5 minutes

Move lightly for 3-5 minutes
Re hydrate
Eat and drink carbohydrates and proteins, in a 4:1 ration, with high glycemic carbs
Static Stretching

15-20 Minutes

Use a hydrotherapy tool (contrast shower or hot tub and ice plunge)
Self massage (shaking techniques to stimulate neural recovery)
Continue to hydrate

Within the first hour

Continue to hydrate
Take in more food (mixed glycemic index carbs and protein)
Start to unwind (e.g. favorite music etc.)

In the evening

Relax as appropriate (e.g., watch a movie, read, socialize etc.)
Continue to hydrate and fuel

Before bed

Use relaxation skills to switch off
Follow sleep guidelines

The next day

Record what you did for post game strategies and how you feel the next day
Take a day off of recovery session (e.g. pool session or stretching-active recovery)

Hydro therapies can be very useful passive recovery tools, and wide varieties are available. Hydro therapies should leave the athlete relaxed but mentally alert. The duration of warm immersion should be controlled and should not result in lethargic athletes.

Hydrotherapy Guidelines

Contrast shower

Use anytime
Alternate 1 minute of hot (as hot as tolerable) with 30sec of cold water.
Repeat 3 times

Hot tub and ice plunge

Use at the end of the training day
Alternate 2 min in the hot tub (stretching key muscles and using jets to massage) with 30 sec of cold plunge (kneeling in waist deep cold water)
Repeat 3-4 times
Drink plenty of water throughout process

Sleep is fundamental to optimal recovery, and both the quantity and the quality of sleep are vital. Athletes need a greater quantity of sleep than do non-athletes. In general athletes should aim for 8-9.5 hours of sleep per night. Athletes involved in heavy training should aim for the upper end of the sleep recommendation.

Guidelines for Sleep Enhancement

Identify your sleep requirements and try to get this amount daily
Develop a pattern of sleeping and waking times
Practice relaxation techniques before bed
Make the bedroom as dark as possible, using a mask if required
Try to sleep in a quiet environment
Maintain a cool environment in the sleeping room
Keep your head cooler than your body
If you do not fall asleep within 30 minutes get up and do some relaxation work
Avoid consuming high-protein meals, caffeine or alcohol in the few hours before bed time

The development of psychological strategies is very important because they can be used to enhance recovery and performance. The following are strategies to prevent burnout and also provide an excellent model on which to build a psychological strategy for enhancing recovery:

Develop self-regulation skills such as anxiety control, relaxation techniques and mental imagery. These techniques can have a huge effect on recovery and performance.
Set short term goals for competition and practice. Attaining short term goals can decrease anxiety about positive progression and decrease stress about training.
Communicate feelings of stress to coach or member of coaching staff.
Take relaxation breaks from training (transitional period). Some athletes are reluctant to take time off even when it is planned into their year long training program
HAVE A POSITIVE OUTLOOK. FOCUS ON THE POSITIVE ASPECTS OF YOUR PERFORMANCE AND DO NOT DEWELL ON ASPECTS THAT ARE OUT OF YOUR CONTROL.