Adapted slides from my presentation at the Canadian Sport Institute Pacific's 2015 Athlete Advance, an event designed to help educate and inspire British Columbia’s future and current Olympic, Paralympic, and World Championship athletes in their quest for podium performances. This presentation introduces some general concepts to an audience made up of athletes from winter and summer, individual and team, as well as adaptive sports.

1. TRAINING, RECOVERY, AND
INJURY PREVENTION
ELEVATING YOUR GAME
JOHN ABREU, CSCS
CANADIAN SPORT INSTITUTE PACIFIC 2015 ATHLETE ADVANCE – NOV. 7TH, 2015

2. 1. TRAINING CONCEPTS
2. APPLYING CONCEPTS
3. RECOVERY & INJURY
PREVENTION
4. MONITORING
TODAY

3. 1. TRAINING CONCEPTS
2. APPLYING CONCEPTS
3. RECOVERY & INJURY
PREVENTION
4. MONITORING

4. GENERAL ADAPTATION SYNDROME
The concept we’re manipulating with training.

5. Derek M. Hansen (2014)
Cumulative effect of well-timed stress allows us
to adapt and improve over time.

6. VOLUME: AMOUNT OF WORK
INTENSITY: DEGREE OF
DEMAND
TRAINING CONCEPTS
Intensity isn’t
always a hard
workout you
find on
YouTube.

7. 1. STRENGTH
2. SPEED
3. COORDINATION
4. FLEXIBILITY
5. ENDURANCE
BIOMOTOR ABILITIES
POWER
AGILITY
MOBILIT
Y

8. • HIGH INTENSITY (95-100%)
– High CNS demand, non-circulatory, requires
complete recovery
• MEDIUM INTENSITY (76-94%)
– Too low for HI adaptation, too high to recover
from quickly
• LOW INTENSITY (75%>)
– Circulatory, aids CNS recovery
HIGH-LOW

9. VERTICAL INTEGRATION
All elements are present at all times, albeit at
varied volumes, to support the goal of the
training program at that time.
Collegiate soccer example

10. SPEED / STRENGTH RESERVE
Increasing maximal capacity also increases
submaximal capacities, and improves
efficiency.

11. 1. TRAINING CONCEPTS
2. APPLYING CONCEPTS
3. RECOVERY & INJURY
PREVENTION
4. MONITORING

12. YOUR SPORT IS NOT SPECIAL.
Different sports can employ the same exercises
and similar strategies in their physical
preparation.

13. THERE ARE NO
“SPECIFIC”
EXERCISES OR
PROGRAMS.
ONLY OPTIMAL
ARRANGEMENT
S TO FIT
DEMANDS &

14. “I can’t recreate the sport, but I can
expand the tool belt to allow
[athletes] to perform at a higher
level.”
Jamie McCartney
Lead S&C Coach, Men’s Alpine Skiing National Team

15. VS
.
THEN, WHAT IS THE DIFFERENCE?

16. HOW YOU APPLY IT…

17. APPLYING BIOMOTOR ABILITIES

18. 1. TRAINING CONCEPTS
2. APPLYING CONCEPTS
3. RECOVERY & INJURY
PREVENTION
4. MONITORING

19. • AMOUNT
– Lack of sleep affects
cognitive performance
(Pilcher & Huffcutt, 1996)
• QUALITY
– Lack of restful sleep can
impair recovery (Samuels,
2009)
SLEEP
National Sleep Foundation
Sleep Duration Recommendations
sleepfoundation.org

20. • RHYTHM
– We know we have a biological rhythm –
Lack of consistency can affect recovery
(Samuels, 2009)
– Your biological rhythm can impact your
ideal training time – Early morning
sessions have been shown to impact
aerobic performance by as much as 26% in
some subjects (Facer-Childs &
Brandstaetter, 2015)
SLEEP

21. • DEHYDRATION IMPAIRS
PERFORMANCE
– As little as 2%BW dehydration can impair
performance, 5%BW can reduce work
capacity by 30% (Jeukendrup & Gleeson,
2010)
HYDRATION & NUTRITION

22. NUTRITION CAN AFFECT:
• PERFORMANCE
– CHO/electrolyte shown to improve work
performed in cyclists (McConnell et al.,
1996)
• RECOVERY
– Right amounts of CHO and protein help
replenish glycogen stores & support
muscle protein synthesis (Kreider et al.,
HYDRATION & NUTRITION

23. NUTRITION CAN AFFECT:
• SLEEP
– Diet can impact duration/quality (Peuhkuri
et al., 2012)
HYDRATION & NUTRITION

24. MANAGE WORKLOAD
Adequate timing of sessions (stressors) can
ensure you get the most out of subsequent
workouts.

25. MANAGE WORKLOAD
As with skill performance & memory recall, a
larger amount of accumulated work, means
less work has to be done to maintain acquired
qualities.

26. MANAGE WORKLOAD (IN-SEASON)
Slides courtesy of Chad Kolarcik
Head Strength & Conditioning Coach
Seattle Sounders FC (MLS)
Maintenance of
physical qualities
has to be done in-
season.

27. “It’s not resting that keeps you
fresh, it’s staying strong that keeps
you fresh.”
Rob Panariello, MS, PT, ATC, CSCS
NSCA President’s Award (1998)
USA Strength and Conditioning Coaches Hall of Fame

28. • THEY HAPPEN
• TREAT AS AN
OPPORTUNITY
– i.e. Upper body with lower
body injury
– Working peripherally will
still provide systemic
effects
INJURIES

29. 1. TRAINING CONCEPTS
2. APPLYING CONCEPTS
3. RECOVERY & INJURY
PREVENTION
4. MONITORING

30. • COMPETITION RESULTS
• Easier when performance outcome is
directly dependent on physical output (i.e.
Track & field, cross-country skiing)
• TESTING NUMBERS
• Am I actually improving from the training
I’m doing?
TRACK YOURSELF

31. • TRAINING NUMBERS
– Serve as indicators of training progression
– Can support decisions to
increase/decrease in intensity
• WORKLOAD
• Practice time, work-hours if also holding
employment count as total work, will
impact the system
TRACK YOURSELF

32. • STATUS
• Fatigue, mood
TRACK YOURSELF

33. TRACK YOUR WORKLOAD

34. TRACK YOURSELF
No data for the sake of data. Ensure you have
a process for how to use the data.

35. MONITORING YOUR STATUS

36. MONITORING YOUR STATUS (OUTPUT)

37. IT DOESN’T HAVE TO BE COMPLEX…
As long as it is consistent and makes sense to
you.

38. 1. MASTER THE BASICS
2. PLAY YOUR SPORT
3. KEEP TRACK
4. K.I.S.S. PRINCIPLE
ULTIMATELY…

39. “It is not the will to win that matters
– Everyone has that. It is the will to
prepare to win that matters.”
Paul “Bear” Bryant
Head Coach, University of Alabama Crimson Tide Football (1958-1982)
College Football Hall of Fame

40. THANK YOU!
@realcoachjohn