Recovery Solutions for Performance-Part 3

Today, in this series (Part 1 and Part 2), I want to move the discussion onto the often overlooked components of sleep and medication/active visual realization. Though I have mentioned before the importance of central nervous system recovery, it is still imperative to continue to harp on it. Of all the other factors, peripheral included, it is the most important. While deloads, active recovery sessions, and a structuring of training by level of CNS stress are important, sleep and meditation/active visual realization should be the meat and potatoes of any CNS recovery plan.

 Sleep

This topic should come as no surprise. Everyone knows the old recommendation to get 8 hours of sleep a night. However, how many actually do? With that said, how many actually know their ideal length of sleep for full benefits. For me, overtime I have come to realize that my body best performs on about 9 hours of sleep. Any more and I wake up feeling groggy and more than likely suffering from a headache. Any less and I am dragging by 3pm.

If you continually fail to give your body the necessary amount of sleep it needs, the stress will accumulate and force you into a deep hole of injury, negative training results, and a reduced quality of life. Make it a point to be in bed, lights out, by 10-11pm every night. That's right, Kyle is giving you a bed time like your parents once did. This will ensure a good amount of sleep for the next day and aid in the recovery of your CNS.

Meditation/Active Visual Realization
Out of all of the topics I have and will cover in this series, perhaps no one topic is as overlooked by all populations than meditation/active visual realization. The complete importance of meditation for all of its benefits is outside the scope of this post, and perhaps of my knowledge, but after one experiences it, they'll begin to understand. With intense training comes the stimulation of the sympathetic nervous system, the body's fight-or-flight response system. This causes an increase of adrenaline, heart rate, blood pressure, etc. While highly beneficial in life and death situations, when recovery methods are not undertaken, and intense training is continued, the sympathetic nervous system will be continually elevated above homeostasis. As a result, the ability for the body to recover and adapt to the imposed demands  is significantly reduced.


Taking 10-30 minutes a day, perhaps before bed, and maybe again in the morning, to focus on gradually contracting then relaxing all of the muscles in your body will help return the sympathetic nervous system to homeostasis. This is also a time to practice active visual realization. While taking deep breaths during these meditation sessions, envision your goals. Take all of the information you physically received during your best performances, whether in training, or more importantly sport, and recall every facet that made you successful. First imagine yourself successfully achieving the goal. Say to yourself in rhythm with your breathing, "I conquer all of my goals," "I will succeed through any adversity" etc. These positive phrases will instill a sense of confidence and drive.


Now imagine how that successful moment, play, or game feels. How does it sound? Is there a large crowd in attendance? How does it smell? How exactly technically and tactically did you achieve the goal? Repeat this scenario and ingrain it in your mind.


After you have completed these meditation sessions many times over, and it comes time to actualize this into the performance, there will be no anxiety. There will be no need to get psyched up. There will be not doubt in your mind because you have already successfully completed the task many times over. The mind is a powerful thing. It knows little to no difference between visualizing and actually performing the task. So when you spend the time to actively visualize the performance, your mind thinks that you are actually succeeding in it. Come game time, it will be just another day at the office, doing performing something you've done a million times.


Now how will this aid in recovery? Well, if there is no need for you to get amped up, and all doubt has been eliminated from your mind about the performance, than your body won't see the need to elevate the function of the sympathetic nervous system. The CNS stress of the task will be far less, and thus, the amount of recovery needed to return to baseline will be reduced.


No Nonsense Zen,


Kyle Bohannon, Certified Strength and Conditioning Specialist
Owner/Head Trainer
Strive Training
kyle@trainstrive.com
www.trainstrive.com
513-571-2950