Fatigue & Recovery in Soccer [MasterdeFutbol 2014]
1. RECOVERY STRATEGIES
FOR TRAINING AND MATCHES IN FOOTBALL
Yann LE MEUR
November 6th & 7th, 2014
Sevilla, Spain
@YLMSportScience
2. TRAINING LOAD
…
❶ DEVELOPMENT PHASE
THE CLASSICAL APPROACH OF RECOVERY
TIME
3. …
TIME
THE CLASSICAL APPROACH OF RECOVERY
TRAINING LOAD
❷ TAPERING PHASE
4. …
THE CLASSICAL APPROACH OF RECOVERY
TRAINING LOAD
TIME
❸ COMPETITIVE PHASE
5. TO SPEED UP THE FATIGUE CLEARANCE BEFORE, DURING & AFTER A COMPETITION
TO REDUCE THE RISKS OF TRAINING MALADAPTATIONS (INJURY & OVERREACHING)
THE DIFFERENT ROLES OF RECOVERY
6. PERIODISATION OF RECOVERY STRATEGIES
BUILDING PHASE
TAPER
COMPETITION
Sleep
Diet
Hydration
Cold water immersion / WBC
Only in case of intense fatigue
Active recovery
In the case of repeated high intensity efforts
EMS
No
No
Compression garments
Massage
?
Cooling vest
No
No
12. POTENTIAL ORIGINS OF FATIGUE:
MUSCLE DAMAGES & SORENESS
❶ Promote muscle protein synthesis
& Reduce muscle soreness
Krustrup et al. EJAP 2011
13. POTENTIAL ORIGINS OF FATIGUE:
GLYCOGEN STORES DEPLETION
❷ Promote glycogen resynthesis
Krustrup et al. 2011
14. POTENTIAL ORIGINS OF FATIGUE:
DEHYDRATION
• 20 high-profile soccer players were studied during match play at 31.1°C.
• A large correlation was observed between the net fluid loss during the game and the fatigue index in the post- match sprint test (r=0.73).
❸ Promote rehydration
15. POTENTIAL ORIGINS OF FATIGUE:
MENTAL FATIGUE
❹ Facilitate mental recovery
• 10 semi-professional soccer players completed a 90-minute laboratory-based treadmill protocol replicating the activity profile of soccer match-play.
• 2 separate trials were performed in randomised order, with and without the added stressor of a continuous grid-based vigilance task.
17. MOST COMMON QUESTIONS ON RECOVERY IN FOOTBALL
❶ What should I do after a match?
❷ Is it really necessary to speed up post match recovery?
❸ What should priviligiate the day after?
❹ What are the basics regarding nutrition and hydration?
❺ How can I promote sleep after a match?
❻Can recovery strategies prevent non contact injuries?
❼How can recovery limit the development of persistent fatigue?
21. REPAIR: THE IMPORTANCE OF PROTEIN INTAKE
AMINO ACIDS
Cell
Blood
AMINO ACIDS
Proteins
Oxydation
Synthesis
Degradation
22. Time (h)
Meal
Meal
Rate of MPS & MPB
Muscle Protein Synthesis (MPS)
Muscle Protein Breakdown (MPB)
Meal
?
?
A
B
REPAIR: THE IMPORTANCE OF PROTEIN INTAKE
Figure by Leigh Breen
23. Moore et al. APNM 2014
REPAIR: THE IMPORTANCE OF PROTEIN INTAKE
24. Levenhagen et al. AJPEM 2001
REPAIR: THE TIMING OF PROTEIN INTAKE
NO TIME TO WASTE!
26. REPAIR: THE SOURCE OF PROTEINS
Stimulating mTor activation post-exercise is key to facilitate muscle recovery
27. REPAIR: THE SOURCE OF PROTEINS
Dietaryproteins with a full complement of essential amino acids and high leucine contents are more likely to be efficacious
mTor (and muscle synthesis activation)
Leucine
28. REPAIR: THE SOURCE OF PROTEINS
Chart by Leigh Breen
Dietaryproteins with a full complement of essential amino acids and high leucine contents that are rapidly digested are more likely to be efficacious
29. 20 40
0
50
100
150
Ingested protein dose (g)
% Change in MPS from basal
Whey
Casein
Soy
MUSCLE
REPAIR: THE QUANTITY OF PROTEINS
20-25g of proteins seems to be optimal
to maximize muscle protein synthesis
30. REPAIR: THE PATTERN OF PROTEINS INGESTION
Areta et al. J Physiol 2013
Repeat meal feedings of 20 g of protein every 3–4 h to maximize post-exercise recovery
31. MILK AS A RECOVERY DRINK
Milk is an effective drink to support muscle recovery
32. Leeder et al. BJSM 2011 REDUCE MUSCLE DAMAGES
Cold water immersion may also help to reduce muscle damages post exercise
37. A POTENTIAL PLACEBO EFFECT?
4x30s max
15min 10°C
15min in magic bath (34.7°C, placebo)
15min at 34.7°C (control)
38. A POTENTIAL PLACEBO EFFECT?
The magic bath
« To eliminate any potential bias, participants in the placebo condition were led to believe that a thermoneutral water immersion (with the addition of the skin cleanser) was beneficial in recovery from high intensity exercise, which we considered to be more effective than convincing participants that Cold Water Immersion was detrimental.”
39. Cold Water Immersion
Thermoneutral water immersion placebo
Thermoneutral water
immersion control
MVCpeak (N/m)
250.6 ± 48.7
234.4 ± 63.7
240.4 ± 85.2
MVCavg (N/m)
219.6 ± 43.3
207.0 ± 56.9
211.6 ± 71.9
A POTENTIAL PLACEBO EFFECT?
40. 0 indicating ‘‘not effective at all’’ and 5 indicating ‘‘extremely effective”
A POTENTIAL PLACEBO EFFECT?
The commonly hypothesized physiological benefits surrounding cold water immersion are at least partly placebo related
42. BUT …
Halson et al. MSSE 2014
(Yamane et al. EJAP 2006)
Ihsan et al. ECSS 2013
Fröhlich et al. JSCR 2014
Raastad et al. unpublished data
Use cold water immersion when you have to speed up recovery but not everyday
43. Mac Rae et al. 2011
Parameters
Ø
Perf
Force
0
9
0
Jump & Sprint
1
5
0
Endurance
1
1
0
DOMS
12
3
1
[La-]
1
3
0
Markers of muscle damages
3
7
0
Leg circumference
0
2
0 REDUCE MUSCLE SORENESS: COMPRESSION GARMENTS
44. Pay attention to the therapist education
Moraska MSSE 2007
One of the most employed recovery technique in the field;
But effect on performance are often unclear;
Generally associated with positive perceived effects by athletes
But difficult to investigate by sports scientists due to the heterogeneity of employed protocols
REDUCE MUSCLE SORENESS: MASSAGE
46. REHYDRATION: KEY TIPS TO REMEMBER
- Start immediately at exercise cessation,
- No aggressive rehydration strategies needed after a match (sufficient recovery period before the next one),
- Fluids should be consumed over time rather than being ingested in large boluses to maximize fluid retention (split intakes to ~200mL every 15min),
- Encourage spontaneous rehydration with slightly flavored cool water,
-1 g.L-1 of Na+,
- Co-absorption of CHO has shown its efficacy (glucose active transport is associated with sodium absorption),
- Limit caffeine consumption, which increases urinary excretion of electrolytes,
- Check your hydration status with urines color.
51. RESTORE: NEED FOR AN AGGRESSIVE STRATEGY?
Krustrup et al. EJAP 2011
-7 professional soccer players,
- Biopsies pre, post +24h, +48h & +72h post match.
- Controlled High CHO diet (9.5g/kg/day)
Yes, if your team is playing 2 matches within the week or if you need to undertake a significant training load between matches
52. RESTORE: NEED FOR AN AGGRESSIVE STRATEGY?
-7 professional soccer players (CON) vs. 10 with High CHO & Pro diet during 2 days
CON
EXP
CHO (g)
378 ± 57
785 ± 25
FAT (g)
120 ± 17
232 ± 8
PRO (g)
91 ± 16
40 ± 1
But keep in mind that muscle glycogen resynthesis is impaired after a soccer game
Gunnarsson et al. SJMSS 2013
53. RESTORE: NEED FOR AN AGGRESSIVE STRATEGY?
0
2
4
6
8
10
12
14
16
18
0-24h
24-48h
Glycogen resynthesis (mmol/kg dw/h)
Cycling
Soccer
Gunnarsson et al. SJMSS 2013 Kiens & Richter AJP 1998
This phenomenon may be related to muscle damages. ►Key role of eccentric training to reduce muscle damages!
54. RESTORE: THE TIMING OF CHO INTAKE
Delaying the ingestion of CHO post match will result in a reduced rate of muscle glycogen storage;
Immediate recovery after exercise (0-4h): 1.0 to 1.2 g CHO/kg/h should be consumed at frequent intervals
Ivy et al. JAP 1988
55. RESTORE: THE TYPE OF CHO
0
40
80
120
160
End of exercise
24 h after
Low glycaemic index
High glycaemic index
*
Muscle glycogen (mmol/kg)
Consumption of CHO foods with a moderate to high GI is recommended;
No difference reported between liquid and solid CHO sources.
57. SLEEP
Sleep restriction is generally associated with: ↘ Cognitive Performance ↘ Alertness ↗ Reaction Time ↘ Memory ↘ Decision Making ↗ Sleepiness ↘ Overall Mood States
58. KEY TIPS TO PROMOTE SLEEP
❶ Ensure ideal sleeping environment (quiet, cool, and dark),
❷ Create a relaxing bedtime routine (turn of your TV, no smartphone),
❸ Keep your room dark and cool,
❹ Take a warm shower to facilitate sleep onset.
59. POST MATCH RECOVERY PROTOCOL
Hydration
Milk chocolate
End of the match
Cold bath 10min at 12°C
Meal: Soup, pasta, meat/salmon, cake
Sleep!
60. =
+
+
+
+
Flight back home POST MATCH RECOVERY PROTOCOL
Milk chocolate
61. REPAIR: THE PATTERN OF PROTEINS INGESTION
Areta et al. J Physiol 2013
Repeat meal feedings of 20 g of
protein every 3–4 h to maximize post-exercise recovery
62. 25g Pro
Sleep
25g Pro
Maximal Protein Synthesis Rate
Anabolism
Catabolism
Time (h) REPAIR: PAY ATTENTION TO THE POST MATCH NIGHT
Figure by Leigh Breen
63. - 16 healthy young males,
- Single bout of resistance-type exercise in the evening (8:00 pm),
- 20g PRO + 60g CHO post exercice (9:00 pm),
-30 min before sleep (2330 h), subjects ingested a beverage with (PRO) or without (PLA) 40 g of casein protein. PROTEIN INGESTION BEFORE SLEEP
Casein ingested immediately before sleep is effective to stimulate muscle protein synthesis during postexercise overnight recovery
Res et al. MSSE 2012
67. Barnes et al. EJAP 2011
10 healthy males performed 300 maximal eccentric contractions of the quadriceps muscles of one leg on an isokinetic dynamometer.
0.5 g of alcohol per kg bodyweight (as vodka and orange juice) or an isocaloric, isovolumetric non- alcoholic beverage.
80kg: 40g of alcohol = 50mL of alcohol
~ one glass of vodka orange
THE THIRD HALF: A REAL PROBLEM?
Effects of alcohol on muscle recovery
Consumption of a low dose of alcohol after damaging exercise appears to have no effect on the loss of force associated with strenuous eccentric exercise
69. Parr et al. PloS One 2014
Effects of alcohol on muscle recovery
8×5 reps leg extension, 80% 1RM followed by continuous (30 min moderate intensity) and high intensity interval (10×30 s, 110% PPO) cycling.
500 mL of whey protein (25 g; PRO)
Alcohol (1.5 g·kg body mass⁻¹) co- ingested with protein (ALC-PRO)
or an energy-matched quantity of carbohydrate also with alcohol (25 g maltodextrin; ALC-CHO). 80kg: 120g of alcohol = 150mL of alcohol ~ 3 glasses of vodka orange THE THIRD HALF: A REAL ISSUE FOR RECOVERY?
70. Desbrow et al. IJNSEM 2014
Effects of alcohol on the hydration status THE THIRD HALF: A REAL ISSUE FOR RECOVERY?
71. Feige et al. ECSR 2006 THE THIRD HALF: A REAL ISSUE FOR RECOVERY?
Effects of alcohol on sleep
Normal social drinking
Alcohol abuse
Short-term moderate alcohol consumption did not significantly alter objective or subjective parameters of sleep
Influences sleep in the first half of the night, resembling the effects of a short-acting hypnotic drug, including a suppression of phasic aspects of REM sleep. Presence of withdrawal effects (increased light sleep) during the latter part of these nights
72.
73. 25g
Sleep
10g
Maximal Protein Synthesis Rate
Anabolism
Catabolism
Temps (h)
+ BREAKFAST: KEEP STIMULATE MUSCLE REGENERATION
Pay attention to your breakfast the day after the match! Proteins needed!
74. AND MUSCLE GLYCOGEN RESYNTHESIS
Gunnarsson et al. SJMSS 2013
7 professional soccer players (CON) vs. 10 with High CHO & Pro diet during 2 days
CON
EXP
CHO (g)
378 ± 57
785 ± 25
FAT (g)
120 ± 17
232 ± 8
PRO (g)
91 ± 16
40 ± 1
75. Sprint 2m
Sprint 20m
*
*
* ENCOURAGE NAPPING
- 10 healthy males,
- either napped or sat quietly from 13:00 to 13:30 h after a night of shortened sleep (sleep 23:00-03:00 h only).
76. ADJUST TRAINING LOAD
2
2
1.5
3
2
10.5
Adjust training load and resting periods according to perceived fatigue & muscle soreness
77.
78. POTENTIAL INFLUENCES OF PHYSICAL QUALITIES ON RECOVERY
21 male youth rugby league players
Yo-Yo intermittent recovery test (level 1), 3 RM back squat & bench press assessed prior to 2 competitive fixtures
CMJ & blood creatine kinase(CK) assessed before and after match-play
Players were into high- and low-groups based on physical qualities
79. POTENTIAL INFLUENCE OF PHYSICAL QUALITIES ON RECOVERY
Differences in match demands between players based on Yo-Yo, back squat, and bench press performance.
Yo-Yo
Back Squat
High
Low
ES
p
High
Low
ES
p
Absolute Demands
Playing Time (min)
54 ± 22
49 ± 20
0.27
0.273
57 ± 20
44 ± 19
0.65
0.055
Distance (m)
5391 ± 1350
4898 ± 1658
0.33
0.233
5587 ± 1033*
4531 ± 1754
0.73
0.040
LSA (m)
4927 ± 1212
4564 ± 1601
0.26
0.284
5158 ±1038
4231 ± 1660
0.67
0.059
HSR (m)
332 ± 126*
230 ± 104
0.88
0.028
323 ± 102*
216 ± 116
0.99
0.011
VHSR (m)
53 ± 48*
20 ± 17
0.91
0.023
46 ± 40
24 ± 36
0.57
0.089
Contact Efforts (#)
23 ± 9
26 ± 12
0.26
0.283
29 ± 10*
20 ± 9
0.99
0.032
RHIE Bouts (#)
3 ± 2
3 ± 3
0.03
0.438
4 ± 3*
2 ± 1
0.89
0.020
Relative Demands
Distance (m·min-1)
93 ± 9
93 ± 11
0.06
0.447
91 ± 7
95 ± 13
0.33
0.214
LSA (m·min-1)
85 ± 8
86 ± 10
0.08
0.429
84 ± 5
88 ± 11
0.48
0.107
HSR (m·min-1)
6 ± 2*
4 ± 1
0.87
0.030
5 ± 2
5 ± 2
0.41
0.148
VHSR (m·min-1)
0.9 ± 1.0
0.5 ± 0.6
0.56
0.103
0.8 ± 0.9
0.6 ± 0.8
0.26
0.275
Contact Efforts (n/min)
0.4 ± 0.2
0.5 ± 0.2
0.45
0.161
0.5 ± 0.2
0.4 ± 0.2
0.35
0.316
RHIE Bout Frequency
1 every 33 min
1 every 31 min
0.09
0.399
1 every 31 min
1 every 34 min
0.13
0.385
Players with well-developed high-intensity running ability and lower body strength demonstrated greater internal and external match loads… BUT
80. POTENTIAL INFLUENCE OF PHYSICAL QUALITIES ON RECOVERY
Effects of physical qualities on CMJ peak power
Ø
81. POTENTIAL INFLUENCE OF PHYSICAL QUALITIES ON RECOVERY
Effects of physical qualities on blood creatine kinase concentration
83. 0
50
100
150
200
250
Sedentary subjects
Trained subjects
Muscle glycogen (mmol/kg)
15 min
6 h
48 h
*
*
*
POTENTIAL INFLUENCE OF PHYSICAL QUALITIES ON RECOVERY
Greiwe et al., 1999
6 participants performed high- intensity stationary cycling 3 days/wk and continuous running 3 days/wk for 10 wk.
Muscle glycogen concentration was measured after a glycogen-depleting exercise bout before and after endurance training.
89. INJURY PREVENTION
Coutts et al. ECSS 2014
24 h Match 1 24 h 48 h 72 h 96 h 120 h 144 h Match 2
Recover
y
Technical
+
Resistance
Technical
+
Resistance
Highly
Familiarised
Countermovement
Jumps
Wellbeing diary
Capillarised blood
sample
1. 7 days between all
games
2. All home games (no
travel)
3. Same training
periodisation
N = 132 data sets
PART A: Time course of recovery
MATCH
Skills
Identify smaller group of
markers
90. PAIN
Creatine Kinase
Pain
Fatigue
Recovery INJURY PREVENTION
Same message!
0
100
Coutts et al. ECSS 2014
91. INJURY PREVENTION
CK and perceptual measures follow similar time course of change following competitive AF matches regardless of level of competition (McLean et al., 2010).
There is a moderate-to-strong relationships between the various perceptual measures and muscle damage markers (Impellizzeri et al., 2009).
Coutts et al. ECSS 2014
PAIN
0
100
96. 96
ETIOLOGY OF OVERREACHING: A COMPLEX PROBLEM
Sleep disturbances
Depleted energy stores
Muscles damages
Mood disturbances
Hormonal disturbances
Mental fatigue
Investigate the potential origins of overreaching
97. Matos et al. MSSE 2011 MOST COMMON PHYSICAL SYMPTOMS
99. PROBLEMS ASSOCIATED WITH SLEEP DISTURBANCES
Achten et al. JAP 2004
Adjust energy intake during overload periods
100. SHOULD I ALWAYS TRAIN « HIGH CHO » STORES?
Stimulated by glycogen depletion
Baar and McGree EJSS 2008
The « TRAIN LOW, COMPETE HIGH » strategy:
- 2 training sessions in close succession without opportunity for refuelling (Hansen et al. 2005; Yeo et al. 2008),
- Training in a fasted state with only water intake (Cox et al. 2010)
101. SHOULD I ALWAYS TRAIN « HIGH CHO » STORES?
3 groups of recreationally active men performed 6 wk of high-intensity intermittent running occurring four times per week.
Group 1 (Low Glu) and 2 (Low Pla) trained twice per day, 2 days/wk, and consumed a 6.4% glucose or placebo solution, respectively, immediately before every second training session and at regular intervals throughout exercise.
Group 3 (Norm) trained once per day, 4 days/wk, and consumed no beverage throughout training.
↗ performance during a Yo-Yo intermittent test & ↗ VO2max in the three groups, but no significant difference between them.
102. SHOULD I ALWAYS TRAIN « HIGH CHO » STORES?
Potential interest during when only 1 match per week is played
More research needed on this topic, especially in the context of team sports
This strategy is likely to increase activity of oxidative enzymes (and aerobic performance?)
Training Low is more stressful for the athlete and may increase the risk of accumulated fatigue
103. Matos et al. MSSE 2011 MOST COMMON PHYSICAL SYMPTOMS
104. OVERREACHING & SLEEP
Overloading
3 weeks
TRAINING LOAD (% habitual load)
Daily actimetry recording during time in bed & Health monitoring
100%
50%
Baseline 1 week
Taper
2 weeks
3 weeks
Pre
Mid
Post
100%
50%
Baseline
1 week
Taper 2 weeks
Pre
Mid (overreaching diagnosis )
Post
130%
Control group (n = 9)
Overload group (n = 18)
Hausswirth et al. MSSE 2014
105. Baseline Overload1 Overload2 Overload3 Taper1 Taper2
-40
-20
0
20
40
Actual sleep time (vs. Pre, min)
CTL
AF
F-OR
**
Baseline Overload1 Overload2 Overload3 Taper1 Taper2
-3
-2
-1
0
1
2
3
*
**
Sleep efficiency (vs. Pre, %)
CTL
AF
F-OR
**
Hausswirth et al. MSSE 2014
- Sleep disturbances in functionally overreached athletes,
- Concomitant increase in upper respiratory tracy infections symptoms,
- Promote sleep hygiene, avoid early morning training, napping.
* different from Baseline, p < 0.05
OVERREACHING & SLEEP
106. PROBLEMS ASSOCIATED WITH SLEEP DISTURBANCES
Hausswirth et al. MSSE 2014
Phase
Baseline
Overload
Taper
TOTAL
Week number
I
II
III
IV
V
VI
VII
VIII
CTL
0
0
0
0
0
1
0
0
1
AF
0
0
1
0
1
0
0
0
2
F-OR
0
1
0
4
0
1
2
0
8
Health monitoring
107. PROBLEMS ASSOCIATED WITH SLEEP DISTURBANCES
An imbalance between training loads and recovery has been shown as a major contributor to illness
108. PROBLEMS ASSOCIATED WITH SLEEP DISTURBANCES
Milewski MD et al. 2014
Online surveys were completed by 112 adolescent athletes (70% completion rate), including 54 male and 58 female athletes with a mean age of 15 years. The students' responses were then correlated with data obtained from a retrospective review of injury records maintained by the school's athletic department.
Multivariate analysis showed that hours of sleep per night and the grade in school were the best independent predictors of injury. Athletes who slept on average <8 hours per night were 1.7 times more likely to have had an injury compared with athletes who slept for ≥8 hours.
109. KEY TIPS TO PROMOTE SLEEP
❶ Avoid early morning schedule,
❷ Set intense training before 6pm,
❸ Ensure ideal sleeping environment (quiet, cool, and dark) when they are exposed to high training load,
❹ Napping for short periods during the day may also represent a recommended recovery strategy for athletes to compensate the potential decline in actual sleep time associated with development of overreaching,
❺ Create a relaxing bedtime routine (turn of your TV, no smartphone)
110. EFFECT OF CRYOTHERAPY ON SLEEP
Al Haddad et al. IJSPP 2012
Over two different weeks, eight highly trained swimmers performed their usual training load (5 d/wk, approx. 21 h/wk).
Last training session of each training day was immediately followed by 5 min of seated recovery, in randomized order, with CWI (15°C) or without (CON).
Each morning before the first training session (6:30 AM) during the two experimental weeks, subjective ratings of well-being (eg, quality of sleep)
111. Basketball preparation tournaments for the European championship 2013 with men and women French team,
One week in a training camp followed by three international matches in three days (one per day),
3-min exposure between −110°C & -150°C in the morning or/and in the evening after a training or match session.
An improvement in the sleep quality was observed in the night following WBC (3.7±0.7 vs 3.2±0.9, P<.05) compared with what was observed the night without previous WBC. EFFECT OF CRYOTHERAPY ON SLEEP
112. EFFECT OF CRYOTHERAPY ON SLEEP
Overload #2 2 weeks
100%
50%
Overload #1
2 weeks
Control Period 2 weeks
125%
Training Load
(% habitual load)
Wash out 1week
Parameters
WBC effect
Actual Sleep Time
↑, Moderate (98%)
Sleep Onset Latency
↓, Small (66%)
Sleep Efficiency
↑, Small (59%)
Bed Time
↓, Small (66%)
Time in Bed
↑, Moderate (97%)
Schaal et al. MSSE 2015
Whole-body cryotherapy may limit sleep disturbances during overload periods
116. Matos et al. MSSE 2011 OVERREACHING & PSYCHOSOCIAL STRESSORS
117. HOW TO PREVENT INJURIES & OVERREACHING
53 elite soccer players between 15-18 years of age participated in this study.
Training and match duration and session RPE for two competitive seasons by means of daily training logs.
Recovery Stress Questionnaire for athletes (RESTQ-Sport) administered monthly to assess the psychosocial stress– recovery state of players.
Injury and illness data collected using the standardised Fédération Internationale de Football Association registration system.
Brink et al. BJSM 2010
118. HOW TO PREVENT INJURIES & OVERREACHING
Brink et al. SJMSS 2012
122. A SHORT BREAK CAN HELP!
8-10 sessions in 2 weeks:
- 4 short aerobic sessions (~20 min, e.g., 30s-30s)
- 4-6 sessions of strengt training according to the player needs. 3-4x de 4-8 reps, 75-90% 1-RM.
Buchheit et al. IJSPP 2014
123. Changes (90% confidence intervals) in body composition and wellness scores (upper panel) and physiological and performance (lower panel) measures after the Christmas break. BM: body mass, FFM: fat-free mass, 7 Skinfolds: sum of the 7 skinfolds, as measured 1 week or 1 month (+ 1 mo) after the break.
A SHORT BREAK CAN HELP!
124. 15/15 HIT: high-intensity training, HBG: standardized handball game, TD: total distance, HI: high speed running (>17 km.h-1), Acc: acceleration distance (>3 m.s-2), Vmax: maximal velocity reached during the HBG, IMTP: isometric mid- tight pull, CMJ: counter movement jump. Change *:possibly substantial,**:likely substantial, ***:very likely substantial, ****:almost certainly substantial.
A SHORT BREAK CAN HELP!
Players returned from a 2-week break during pre-season well recovered, with preserved to improved levels of strength and cardiorespiratory fitness, despite small increases in skinfold thickness.
125. Keep in mind that recovery is mainly about education. Find the best way to convince your players!