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 major variables that are often neglected due to improper monitoring of an athlete or incorrectly designed program where, high intensities and volumes are used without proper rest. When designing strength and conditioning program, rest must be carefully planned to avoid overtraining and/or fatigue which could ultimately lead to injuries.
Often times, regeneration session are planned into a program so that the supercompensation effect takes place. This in hand would elevate the athlete's preparedness and performance at the desired time. Regeneration sessions help reduce the psychological and physiological stress that lead up to overtraining and helps the athlete perform at optimal levels throughout the season.
Some of the symptoms of overtraining/fatigue are:
Regeneration sample session
General Warm up:
Sport specific high intensity movements
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:
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About the Author
Farzad Jalilvand is a Strength & Conditioning Coach and a Lecturer in the Kinesiology Department of the California State University, Northridge.
The following Sports Coach pages provide additional information on this topic: