Recovering from Training – How to Manage Fatigue Kindle, PDF

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Recovering from Training – How to Manage Fatigue to Maximize Performance


About Renaissance PeriodizationRenaissance Periodization is a diet and training consultation company. RP’s consultants, including theauthors of this book, develop diets and training programs for every kind of client. RP works with athleteswho are trying to reach peak performances, business-people that need more energy at work, and othersfrom all walks of life who want to look and feel better. When he founded RP, CEO Nick Shaw had a visionof a company that delivered the absolute highest quality diet and training to its clientele. By hiring almostexclusively competitive athletes who are also PhDs in the sport, nutrition, and biological sciences,



andRegistered Dieticians, Nick has assembled a team of consultants that is unrivaled in the fitness industry.In addition to training and diet coaching, the RP team also produces self-coaching diet and trainingtemplates, publishes numerous books and articles, and produces instructional videos on diet, training,periodization science, and all matters involving body composition and sport. amazon kindle To date, RP has helped over100,000 people improve their fitness and health, with more success stories accumulating every day.



IntroductionTraining is a vast concept with a broad definition Epub It applies to all manner of skills and tasks: a virtuoso musician trains their muscle memory for a big performance, a craftsman plies his trade to perfect his work over the years, and an athlete may employ any number of physical techniques to be the best at a sport. As you prepare to train, you likely have a goal in mind, be that practical strength, agility, endurance, or more wins inyour chosen sport. No matter what we train for, we all train for the same reason: to get better. Training yields improvement over time; we don’t see the benefit of our training instantaneously, nor after each individual training session. In fact, we usually experience disimprovementacross any given training session. Some of the most productive training sessions leave us the most exhausted. Breaking ourselves down this way sets in motion the gears of improvement.Kindle While we do train to improve, getting temporarily worse is a big part of that improvement process.The improvement process is a cycle of breaking down followed by resting, in order to build back up bigger, better, faster and stronger over time. The cycle starts with working toward fatigue in training, and the recovery process begins as soon as training ends. It’s during this recovery period that we actually get better. We adapt our performance systems, we heal, and we reenergize for the next session. Likewise, when we train to learn new tasks and movements, it is during recovery that this new learning is consolidated into long term memory. If you want to perform at your absolute best, your mission is twofold. First, you need to find the most specific, logical, diverse, and productive ways to train. Second, you must find the optimal way to recover from that training. That’s what longitudinal performance is all about—finding the most powerful methods for both training andrecovery. One is nearly pointless without the other, and an imbalance between the two will significantly diminish results.If you’ve ever looked into getting some books on how optimize your training, you likely found no shortage of them! Not only are there numerous resources about the general training process, there are individual books about how to train hyper-specifically for each sport and sub-sport.pdf There are books on training for all manner of sports from weightlifting to triathlon to figure skating and everything in between. If you want in-depth knowledge about how to best train, it’s just anonline order away. Of course,not all of these resources are created equal, so it’s always a good idea to check the author’s’ qualifications and the book’s references before undertaking their recommendations.But what about books on recovery? If recovery is consequential to training, surely there are both general and specific books on it as well. It turns out that this is not the case. While there are lots of books on injury healing, there is a paltry selection of texts on the process of normal recovery from training—the very process responsible for a huge fraction of your gains! Yep, you can read hundreds of pages about most any type of training, but, in the equally important realm of recovery, you’re left scrounging around online for the occasional article or scantily-relevant book. We at Renaissance Periodization want to start to change that with this book, which represents our best thinking on the scientific and practical approaches to recovery from training. This isn’t a simplified or novel tour of thesubject: chapter by chapter we’ve delved into the specifics underlying the recovery process, and present you with a synthesized and actionable guide to recovering from your training. Included in this text are detailed discussions of:·The definition of fatigue accumulation, with descriptions of its causes, consequences, and methods of detection.·The relationship between training volume landmarks and fatigue management.·The definition of recovery and a discussion of its many intricacies.·An illustration of the most effective recovery strategies and the relative magnitude of their effects.·A detailed description of each of the effective recovery strategies, and tips for how you can apply them to your own process of improvement.·A description of new and experimental recovery strategies that are currently in development.·The myths and fads in recovery from training, including a list of the most popular recovery strategies that have been proven ineffective or downright detrimental to recovery and performance improvement.
At the end of the book, we’ve provided you with a list of resources for further reading, to aid in further understanding the concepts covered in this book. We wrote this book for you: the intelligent, dedicated coaches and athletes who want to train hard and maximize their gains. Rest assured that all assertions herein are firmly rooted in the most current scientific data, making them credible guidelines for optimizing recovery, and thereby overall performance. We all love the training process and are addicted to the grind, but let’s be honest—the world of sport is not just about giving your maximum effort—it’s as much about reaping the benefits of that effort in the form of seeing ourselves improve at our chosen sport or fitness ability. To arm yourself with key knowledge about the vital role recovery plays in your fitness progress, read on!


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