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Regeneration Sessions

Farzad Jalilvand provides examples of regeneration sessions that will help reduce the psychological and physiological stress to help an athlete perform at optimal levels throughout the season.

Fatigue and overtraining are significant variables that are often neglected due to improper monitoring of an athlete or an incorrectly designed program where high intensities and volumes are used without proper rest. When creating a strength and conditioning program, carefully plan rest to avoid overtraining and fatigue, leading to injuries.

Regeneration sessions help reduce the psychological and physiological stress leading to overtraining and help the athlete perform at optimal levels throughout the season. Often, regeneration sessions are planned into a program so that the super-compensation effect takes place. This would elevate the athlete's preparedness and performance at the desired time.

Some of the symptoms of overtraining/fatigue are:

  • Decrease in performance
  • Increased muscle soreness
  • Elevated resting heart rate
  • No desire to train
  • Altered sleep patterns
  • Irritability
  • Decreased appetite

Regeneration sample session

General Warm-up:

  • 10 minutes: Foam roll, jogging, stationary bike, elliptical Specific low-intensity
  • 20 minutes: Dynamic stretching/movement prep, e.g. Knee hugs, Cradles, Walking lunge, Lateral lunge, Good mornings

Sport-specific high-intensity movements

  • High knees, side shuffles, carioca step, A skips, Dynamic Hamstring kicks, Small-sided games (depending on the sport)

Cool-down: 10 minutes: Foam roll/Static stretching

Regeneration: 10 to 20 minutes: Warm water immersion (97-102°F) for full body

Other methods of regeneration:

  • Full body massage: 10 to 20 minutes
  • Sauna: 30 minutes
  • Contrast therapy: 20 minutes
  • Cold-water immersion: 5 to 10 minutes - 53-65°F

Page Reference

If you quote information from this page in your work, then the reference for this page is:

  • JALILVARD, F. (2013) Regeneration Sessions [WWW] Available from: [Accessed

About the Author

Farzad Jalilvand is a Strength & Conditioning Coach and a Lecturer in the Kinesiology Department of the California State University, Northridge.