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:
Regeneration sample session
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.