I’ve been working on some recovery strategies with my better athletes (I need good feedback from people I trust) I started looking at expanding my post workout recovery strategies after reading some of Nick Grantham work. As a strength coach I have very little impact on what my athletes do once the leave a training session. We are always stressing the importance of recovery but what options do we actually offer? I wanted to create a recovery plan the same way I create a training program. I’m now kicking the tires of a pre-recovery/recovery plan. I’m considering the possibility of using some PRI techniques in the recovery plan. Not sure yet where I’m going put them, but I’m leaning towards post training activities. My rational is this: I want to the athletes to restore and reposition after each training session to begin the recovery process. I have about five different combinations that I’m looking at now. As I experiment with this I will post the results and me thoughts regarding how it went.
To see the precovery/recovery sheet I am using with my athletes now click the link below
click on the link below
As of today, this is how I am incorporating PRI into my training sessions. (3 day per week).
- PRI exercises for both upper and lower body (right now we are using anywhere from six to nine exercises)
- Foam roll
- Mobility exercises (athlete choice – T spine and ankle)
- Warm up
- Post workout recovery techniques (static stretch or integrated PRI exercise – based on what the athlete feels they need that day)
The entire training session last 60 to 70 minutes.
I have played around with many different variations of this but what I have listed is what we are doing right now. This particular sequence has generated much better training session with better recovery afterward according the RPE recovery sheet we use. Not to mention the RPE satisfaction rating per training session has improved as well. I know it’s not the perfect way to incorporate the techniques and I am making a few assumptions regarding PRI exercises, but I’m dealing with a group of athletes as opposed to a single patient.
I began my experimentation with PRI after taking the Myokinematic Restoration: An Integrated Approach to the Treatment of Patterned Lumbo-Pelvic-Femoral Pathomechanics course in November of 2011. I was eager to implement the techniques that I learned in the course. I did not have a plan of attack at first; I simply tried a few exercises with a couple of injured athletes and was impressed with the results and feedback. I was not really sure how and where to implement PRI in a team setting, with fifteen teams and 270+ athletes, there was not a luxuries of time, I needed to be efficient. I decided that I would use PRI before mobility work prior to our workouts. The following teams were selected: men’s and women’s basketball, men’s and women’s tennis, volleyball and baseball. I had a collection of in-season, pre-season and post season teams to work with. I used the same exercises in the same order with each team, not sure what to expect. The first couple of times we did the PRI stuff were a bit ragged, not as smooth as I wanted. By the second week the athletes and I figured out how to efficiently get through the exercise in about 10-12 minutes. There were times when I skipped the PRI in order to work on other things I valued more at the time. Funny thing is they still wanted to do the PRI stuff after the workout. I honestly expected them to think what the hell is this and reject the stuff after a week or two, I didn’t happen. In fact I had kids coming in on off days to do it. They couldn’t give me a clear reason why or what it did for them other than the felt better afterward. They felt their performance in practice and games improved. I’m not going to argue with that.
The success of the PRI implementation created more problems and more question for me. The biggest of which is the how, when and where to include it in our training program. What gets taken out, if I add ten minutes then I need to eliminate something somewhere else. They only thing holding me back was my limited exposure and knowledge of the PRI techniques. We will touch on this later blogs.