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Regenerationsmanagement im Spitzensport. REGman - Ergebnisse und Handlungsempfehlungen.
Abstract
Einleitung.
Angesichts der großen Wettkampfdichte und hoher Trainingsbelastungen im Spitzensport
wird eine schnelle und effektive Regeneration immer wichtiger, um konstant hohe Leistungen zu gewährleisten. Dies sehen auch die Spitzenverbände des deutschen Sports und ihr Dachverband, der Deutsche Olympische Sportbund (DOSB), so. Gleichzeitig besteht ein Defizit an wissenschaftlich fundierten Empfehlungen, nach denen sich Spitzenathletinnen und -athleten richten können. Angesichts des Unterstützungsbedarfes
der Sportpraxis und der unzureichenden Befundlage fördert das Bundesinstitut für Sportwissenschaft (BISp) von Oktober 2012 bis Ende 2016 das Verbundprojekt
„Optimierung von Training und Wettkampf: Regenerationsmanagement im Spitzensport“
(REGman) (AZ 081901/2012-16). Das interdisziplinär ausgerichtete Projekt ist
Bestandteil der Umsetzung des Forschungsprogramms für das Wissenschaftliche Verbundsystem im Leistungssport (WVL). Es wird von der Universität des Saarlandes geführt und von dem Sportmediziner Prof. Tim Meyer (Universität des Saarlandes), den Trainingswissenschaftlern Prof. Alexander Ferrauti (Ruhr-Universität Bochum) und Prof. Mark Pfeiffer (Johannes Gutenberg-Universität Mainz) sowie dem Sportpsychologen Prof. Michael Kellmann (Ruhr-Universität Bochum) geleitet. In der vorliegenden Broschüre werden die wesentlichen Ergebnisse der bisherigen Projektarbeit vorgestellt. Sie ist damit wichtiger Bestandteil der umfassenden Transfermaßnahmen von REGman (weitere Informationen zum Projekt unter regman.org). Sie ist damit wichtiger Bestandteil der umfassenden Transfermaßnahmen von REGman und wurde noch vor Ende der Projektlaufzeit auf den Weg gebracht, um der Sportpraxis für die Vorbereitung auf die Olympischen Spiele 2016 in Rio de Janeiro fundierte Informationen zum Regenerationsmanagement zur Verfügung zu stellen.
... This requires implementing holistic athlete monitoring systems, and the use of multidimensional analysis approaches seems necessary to handle the 'data tsunami' (Le Meur & Torres-Ronda, 2019) and to combine the relevant pieces of information in a meaningful way (Bourdon et al., 2017;Heidari et al., 2019;Kellmann et al., 2018;Meyer et al., 2016). Yet, clear recommendations on how this can be done are missing. ...
... To address the complexity and individuality of fatigue, recovery, and performance, there is a clear call for multidimensional approaches that describe different functional systems of the organism (Akenhead & Nassis, 2016;Buchheit, 2014;Coutts et al., 2018;Coutts & Cormack, 2014;Halson, 2014;Heidari et al., 2019;Meeusen et al., 2013;Sands & Stone, 2006). This requirement is likely due to the fact that isolated monitoring markers are found to be insufficiently sensitive and specific, as has also been documented in some REGman studies Hecksteden et al., 2016;Hitzschke et al., 2017;Meyer et al., 2016;Paula Simola et al., 2016;Raeder et al., 2016;Schneider et al., 2019;Wiewelhove et al., 2015). ...
... There is consensus that a comprehensive athlete monitoring system is necessary to adequately capture training and recovery responses and to derive beneficial decisions Heidari et al., 2019;McGuigan, 2017;Meeusen et al., 2013;Meyer et al., 2016Meyer et al., , 2020. Monitoring of HR and HRV can often make a useful contribution and is appealing not least because of its practicality. ...
The monitoring of heart rate (HR) and heart rate variability (HRV) can contribute significantly to the individualization and optimization of training and recovery. However, the practical interpretation of longitudinal data is still challenging in some cases. The results of this dissertation can be summarized as follows: Practical interpretation of HR(V) data requires consideration of contextual factors such as training context and more detailed analysis of HR(V) time courses (Study 1). Orthostatic tests appear to be useful in identifying complex and training-specific HR(V) responses following short-term overload training and recovery (Study 2). Submaximal HR during standardized warm-up is sensitive to short-term periods of training and recovery, contrary to previous assumptions (Study 3). A future challenge is to effectively separate potential short-term from long-term effects.
--- Das Monitoring von Herzfrequenz (HR) und Herzfrequenzvariabilität (HRV) wird zur Individualisierung und Optimierung von Training und Regeneration empfohlen. Die trainingspraktische Interpretation der Daten stellt jedoch nach wie vor eine Herausforderung dar. Die im Rahmen der Dissertation veröffentlichten Ergebnisse können wie folgt zusammengefasst werden: Die praxisnahe Interpretation von HR(V) Daten erfordert die Berücksichtigung kontextualer Faktoren wie die Trainingsstruktur und eine differenziertere Analyse von HR(V) Zeitverläufen (Studie 1). Orthostase Tests scheinen hilfreich zu sein, um die komple-xen, belastungsspezifischen HR(V) Reaktionen nach Kurzzeit-Überlastungstraining und Erholung identifizieren zu können (Studie 2). Die standardisiert im Training erfasste submaximale Belastungs-HR reagiert entgegen früherer Annahmen sensitiv auf kurze Trainings- und Erholungsphasen (Studie 3). Eine zukünftige Herausforderung besteht darin, Kurzzeit- von Langzeiteffekten zu isolieren.
... Im Zusammenhang zur mentalen Ermüdung und Erholung können auch volitionale Prozesse eine Rolle spielen, da es in Leistungssituationen darauf ankommt, die Handlung trotz aufkommender Widerstände aufrecht zu erhalten (Beckmann et al. 2009;Kuhl 1983 Es wird aber deutlich, dass es für Athletinnen und Athleten notwendig ist hohe Trainings-und Wettkampfbelastungen sowie weitere Einflussfaktoren zu tolerieren, um Spitzenleistung erbringen zu können (Meyer 2010). Die Summe dieser sportspezifischen und externen Anforderungen hat in vielen Sportarten ein solches Beanspruchungsniveau erreicht, dass eine weitere Steigerung der Leistungsfähigkeit ausschließlich über den Trainingsprozess als nicht zielführend angesehen wird (Faude und Meyer 2012;Meyer et al. 2016). Somit hat sich auch in der leistungssportlichen Betreuung die Ansicht durchgesetzt, dass in einer optimierten Erholung ein Schlüssel zur Steigerung der Leistungsfähigkeit steckt, wobei sowohl die physische Regeneration als auch die mentale Erholung eine wichtige Rolle spielen (Kellmann und Beckmann 2018;Meyer 2010;Meyer et al. 2016). ...
... Die Summe dieser sportspezifischen und externen Anforderungen hat in vielen Sportarten ein solches Beanspruchungsniveau erreicht, dass eine weitere Steigerung der Leistungsfähigkeit ausschließlich über den Trainingsprozess als nicht zielführend angesehen wird (Faude und Meyer 2012;Meyer et al. 2016). Somit hat sich auch in der leistungssportlichen Betreuung die Ansicht durchgesetzt, dass in einer optimierten Erholung ein Schlüssel zur Steigerung der Leistungsfähigkeit steckt, wobei sowohl die physische Regeneration als auch die mentale Erholung eine wichtige Rolle spielen (Kellmann und Beckmann 2018;Meyer 2010;Meyer et al. 2016). Nach körperlichen Belastungen ist es notwendig die gesamten Leistungsreserven des Körpers wieder aufzufüllen, doch nicht nur die Physis, sondern auch die Psyche muss sich von den Belastungen erholen. ...
Mentale Ermüdung und Erholung rücken immer mehr in das Interesse der Sportpraxis und Forschung. Ermüdungs- und Erholungsprozesse können auf physiologischer, verhaltensbezogener und subjektiver Ebene betrachtet und für Interventionen herangezogen werden. Während die Entstehungsmechanismen mentaler Ermüdung bisher weitgehend unklar sind, können einhergehende Indikatoren am deutlichsten subjektiv erfasst werden. Entspannungsverfahren und sportpsychologische Regulationsstrategien sind mögliche Interventionen vor, zwischen oder nach sportlichen Belastungen. Forschungsbedarf besteht jedoch bzgl. der Effekte auf die Verminderung sowie Prävention mentaler Ermüdung. Ein regelmäßiges Monitoring stellt eine wichtige Maßnahme zur Unterstützung der Trainingssteuerung und effektivem Regenerationsmanagement dar. Dieser Beitrag ist Teil der Sektion Sportpsychologie, herausgegeben vom Teilherausgeber Dieter Hackfort, innerhalb des Handbuchs Sport und Sportwissenschaft, herausgegeben von Arne Güllich und Michael Krüger.
... To facilitate the translation of theory into practice, we authored two open-access booklets with a practical focus 5,73 and contributed various articles to coaching and applied journals. Additionally, we arranged symposia at the conclusion of each project phase to convey the main findings to professionals engaged in German elite and highperformance sports. ...
The nine-year multicenter research project, titled REGman—Optimization of Training and Competition: Management of Regeneration in Elite Sports—aimed to advance the understanding of recovery management in sports and generate practical recommendations. In this article, we outline the overarching research program that links the specific research strands and outputs during the two federal funding cycles (2012–2021) and summarize the main project findings. The two-stage conceptual framework involved investigating monitoring measures for short-term fatigue and recovery, as well as assessing the efficacy of various recovery interventions. These interventions encompassed psychological relaxation and recovery strategies, sleep, cooling techniques like precooling, percooling, cold water immersion, or whole-body cryotherapy, compression garments, active recovery, stretching, heating interventions such as sauna or contrast water therapy, massage, and foam rolling. The findings revealed inconclusive or marginal effects of recovery interventions at the group level, while indicating possible interindividual differences in responses. Additionally, the findings highlighted the effectiveness of diverse monitoring measures, showing satisfactory sensitivity in tracking performance changes related to fatigue and recovery. The use of individualized reference ranges significantly improved classification accuracy compared to group-based reference ranges. Athletes and coaches are encouraged to prioritize fundamental aspects of training and recovery: meticulous training planning and execution, effective sleep management, and proper nutrition. Furthermore, monitoring and analyzing individual responses, even though it demands suitable methodologies and presents challenges in high-performance sports environments, can yield valuable insights for personalized recovery management. If these aspects are comprehensively addressed, and resources allow, additional recovery strategies might be explored.
... Исторически сложилось так, что финская сауна (ФС) была популяризирована финскими спортсменами во время Олимпийских игр 1936 г., после чего ФС была введена в тренировочные программы во многих спортивных дисциплинах [12]. Например, отвечая на вопрос о важности различных стратегий восстановления, немецкие специалисты в области спортивной науки назвали ФС третьим по значимости восстановительным вмешательством для спортсменов [7]. Поэтому спортсмены часто используют ФС не только в качестве гигиены, но и для того, чтобы ускорить восстановление и расслабиться после тренировки [9]. ...
The question of the recreational effect of ambient temperature on most of the body's vital processes is often raised, which makes it the most important environmental factor, adaptation to which can be decisive for the body's adaptive capabilities. In our work, we evaluated the effect of using a sauna at + 85°C after tests for maximum performance and physiological characteristics in healthy, physically active men.
https://www.bisp.de/SharedDocs/Downloads/Publikationen/Publikationssuche_BISp_Jahrbuch/Jahrbuch20212022Gesamt.pdf?__blob=publicationFile&v=2 <https://www.bisp.de/SharedDocs/Downloads/Publikationen/Publikationssuche_BISp_Jahrbuch/Jahrbuch20212022Gesamt.pdf?__blob=publicationFile&v=2>
Zusammenfassung
Präventionsmaßnahmen sind im Fußball in allen Spielklassen von hoher Bedeutung. Während im Amateurfußball praktikable Präventionsprogramme in Form von z.B. Aufwärmübungen zu empfehlen sind, sollten im Profifußball detaillierte und individualisierte Maßnahmen zur Vorbeugung von Verletzungen oder Vermeidung von Risikofaktoren für unterschiedliche Verletzungsschwerpunkte durchgeführt werden.
The aim of this study was to investigate the effects of a mixed-method recovery intervention (MMR) consisting of active recovery, stretching, cold-water immersion, and massage on physical, technical, physiological, and perceptual recovery during and after a five-day simulated tennis tournament. Nine competitive male tennis players (age, 24.6±4.2 years) with national ranking positions (German Tennis Federation) and Universal Tennis Ratings between approximately 11 to 13 participated in two singles tennis tournaments, which were separated by a three-month washout period. During the tournaments, participants played five two-and-a-half-hour competitive singles tennis match on five consecutive days. For the assignment to one of two groups, athletes were matched into homogeneous pairs according to their ranking. Then, within each pair, the players were randomly assigned to one of two groups. The first group performed MMR during the first tournament, whereas the other group used passive recovery (PAS). During the second tournament, recovery conditions were interchanged. Measures of physical and technical performance as well as physiological and perceptual responses (heart rate, blood lactate concentration, perceived exertion) were recorded during match-play sessions. Furthermore, muscle soreness, perceived recovery state, blood markers, countermovement jump height (CMJ), and repeated sprint ability (RSA) were determined before, during, and after the five-day tournament periods. Results showed significant changes over time (P<0.05) in muscle soreness, perceived recovery state, creatine kinase, c-reactive protein, insulin-like growth factor 1, and countermovement jump height. However, no significant differences or recovery strategy x time interactions were noted either for tennis-specific performance (e.g., number of total points won) or any other of the measured parameters between MMR and PAS (P>0.05). In conclusion, the repeated use of MMR during and after a five-day tennis tournament did not affect match performance, match load, or recovery from repeated days of tennis match play.
In diesem Kapitel soll das Schlafverhalten von Athletinnen und Athleten in den verschiedenen Sportarten näher betrachtet werden. Das Schlafverhalten wurde in der Sportpraxis überwiegend durch die Aktigraphie erhoben. Die methodischen Besonderheiten der Aktigraphie (z. B. Unter-/Überschätzung von Wachzeiten) werden deshalb gesondert diskutiert. Anschließend sollen die Begriffe Schläfrigkeit, Müdigkeit und Erschöpfbarkeit im Kontext der Schlafmedizin und Sportpraxis differenziert betrachtet werden. Die Schlafdauer und Schlafqualität scheint durch die Anforderungen der einzelnen Sportarten beeinflusst – vor allem die geringen Schlafzeiten in trainingsintensiven Individualsportarten überrascht. Verschiedene Trainingsfaktoren interferieren dabei mit dem Schlafverhalten, wodurch sich einige konkrete Empfehlung für die Sportpraxis ableiten lassen.
In diesem Kapitel sollen verschiedene Perspektiven der Sportwissenschaft skizziert werden. Die Sportwissenschaft versteht sich als eine Querschnittsdisziplin, die je nach Betrachtung der Sportpraxis, für ein und dieselbe Situation des Sports unterschiedliche Antworten liefert. Mit der Trainingswissenschaft, Sportmotorik, Sportpsychologie, Sportmedizin und Sportbiomechanik werden vornehmlich natur- und sozialwissenschaftliche Perspektiven der Sportwissenschaft vorgestellt. Es sollen dabei wesentliche Eckpunkte mit Blick auf die inhaltliche Ausrichtung, theoretische Verankerung sowie Forschungsmethoden genannt und an Anwendungsbeispielen für die Schlaf- und Traumforschung verdeutlicht werden.
Objectives. To study physiological, therapeutic and adverse effects of sauna bathing with special reference to chronic diseases, medication and special situations (pregnancy, children). Study design. A literature review. Methods. Experiments of sauna bathing were accepted if they were conducted in a heated room with sufficient heat (80 to 90 degrees C), comfortable air humidity and adequate ventilation. The sauna exposure for five to 20 minutes was usually repeated one to three times. The experiments were either acute (one day), or conducted over a longer period (several months). Results. The research data retrieved were most often based on uncontrolled research designs with subjects accustomed to bathing since childhood. Sauna was well tolerated and posed no health risks to healthy people from childhood to old age. Baths did not appear to be particularly risky to patients with hypertension, coronary heart disease and congestive heart failure, when they were medicated and in a stable condition. Excepting toxemia cases, no adverse effects of bathing during pregnancy were found, and baths were not teratogenic. In musculoskeletal disorders, baths may relieve pain. Medication in general was of no concern during a bath, apart from antihypertensive medication, which may predispose to orthostatic hypotension after bathing. Conclusions. Further research is needed with sound experimental design, and with subjects not accustomed to sauna, before sauna bathing can routinely be used as a non-pharmacological treatment regimen in certain medical disorders to relieve symptoms and improve wellness.
Blood-borne markers of fatigue such as Creatine Kinase (CK) and Urea (U) are widely used to fine-tune training recommendations. However, predictive accuracy is low. A possible explanation for this dissatisfactory characteristic is the propensity of athletes to react with different patterns of fatigue indicators (e.g. predominantly muscular (CK) or metabolic (U)). The aim of the present trial was to explore this hypothesis by using repetitive fatigue-recovery cycles. 22 elite junior swimmers and triathletes (18 ±3 years) were monitored for nine weeks throughout two training phases (low-intensity, high-volume (LIHV) and high-intensity, low-volume (HILV)). Blood samples were collected each Monday (recovered) and Friday (fatigued) morning. From measured values of CK, U, free-testosterone (FT), and cortisol (C) as determined in the rested and fatigued state, respectively, Monday-to-Friday differences (Δ) were calculated and classified by magnitude before calculation of ratios (ΔCK/ΔU and ΔFT/ΔC). Coefficient of variation (CV) was calculated as group-based estimates of reproducibility. Linear mixed modelling was used to differentiate inter- and intra-individual variability. Consistency of patterns was analysed by comparison to threshold values (<0.9 or >1.1 for all weeks). Reproducibility was very low for fatigue-induced changes (CV ≥100%) with inter-individual variation accounting for 45-60% of overall variability. Case-wise analysis indicated consistent ΔCK/ΔU patterns for seven individuals in LIHV and seven in HILV; five responded consistently throughout. For ΔFT/ΔC the number of consistent patterns was two in LIHV and three in HILV. These findings highlight the potential value of an individualised and multivariate approach in the assessment of fatigue.
Assessing current fatigue of athletes to fine-tune training prescriptions is a critical task in competitive sports. Blood-borne surrogate markers are widely used despite the scarcity of validation trials with representative subjects and interventions. Moreover, differences between training modes and disciplines (e.g. due to differences in eccentric force production or calorie turnover) have rarely been studied within a consistent design. Therefore, we investigated blood-borne fatigue markers during and after discipline-specific simulated training camps. A comprehensive panel of blood-born indicators was measured in 73 competitive athletes (28 cyclists, 22 team sports, 23 strength) at 3 time-points: after a run-in resting phase (d 1), after a 6-day induction of fatigue (d 8) and following a subsequent 2-day recovery period (d 11). Venous blood samples were collected between 8 and 10 a.m. Courses of blood-borne indicators are considered as fatigue dependent if a significant deviation from baseline is present at day 8 (Δfatigue) which significantly regresses towards baseline until day 11 (Δrecovery). With cycling, a fatigue dependent course was observed for creatine kinase (CK; Δfatigue 54±84 U/l; Δrecovery -60±83 U/l), urea (Δfatigue 11±9 mg/dl; Δrecovery -10±10 mg/dl), free testosterone (Δfatigue -1.3±2.1 pg/ml; Δrecovery 0.8±1.5 pg/ml) and insulin linke growth factor 1 (IGF-1; Δfatigue -56±28 ng/ml; Δrecovery 53±29 ng/ml). For urea and IGF-1 95% confidence intervals for days 1 and 11 did not overlap with day 8. With strength and high-intensity interval training, respectively, fatigue-dependent courses and separated 95% confidence intervals were present for CK (strength: Δfatigue 582±649 U/l; Δrecovery -618±419 U/l; HIIT: Δfatigue 863±952 U/l; Δrecovery -741±842 U/l) only. These results indicate that, within a comprehensive panel of blood-borne markers, changes in fatigue are most accurately reflected by urea and IGF-1 for cycling and by CK for strength training and team sport players.
Background
Post-exercise massage is one of the most frequently applied interventions to enhance recovery of athletes. However, evidence to support the efficacy of massage for performance recovery is scarce. Moreover, it has not yet been concluded under which conditions massage is effective.
Objective
The objective of this study was to perform a systematic review and meta-analysis of the available literature on massage for performance recovery.
Methods
We conducted a structured literature search and located 22 randomized controlled trials. These were analysed with respect to performance effects and various characteristics of the study design (type and duration of massage, type of exercise and performance test, duration of recovery period, training status of subjects).
Results
Of the 22 studies, 5 used techniques of automated massage (e.g. vibration), while the other 17 used classic manual massage. A tendency was found for shorter massage (5–12 min) to have larger effects (+6.6 %, g = 0.34) than massage lasting more than 12 min (+1.0 %, g = 0.06). The effects were larger for short-term recovery of up to 10 min (+7.9 %, g = 0.45) than for recovery periods of more than 20 min (+2.4 %, g = 0.08). Although after high-intensity mixed exercise, massage yielded medium positive effects (+14.4 %, g = 0.61), the effects after strength exercise (+3.9 %, g = 0.18) and endurance exercise (+1.3 %, g = 0.12) were smaller. Moreover, a tendency was found for untrained subjects to benefit more from massage (+6.5 %, g = 0.23) than trained athletes (+2.3 %, g = 0.17).
Conclusion
The effects of massage on performance recovery are rather small and partly unclear, but can be relevant under appropriate circumstances (short-term recovery after intensive mixed training). However, it remains questionable if the limited effects justify the widespread use of massage as a recovery intervention in competitive athletes.
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In diesem ebenso informativen wie praxisnahen Buch, das auf dem neuesten Stand der Muskelforschung basiert, entschlüsselt Marco Toigo, welche Faktoren für einen erfolgreichen Muskel- und Kraftaufbau entscheidend sind. Zudem stellt er anschaulich dar, welche praktischen und wissenschaftlich fundierten Konsequenzen sich für Ihr Trainings- und Ernährungsverhalten ergeben. Dieses Werk bietet somit zeitgleich einen praktischen Leitfaden wie auch eine wissenschaftliche Erklärung zum „Wie“ bzw. „Warum“ eines effektiven und effizienten Krafttrainings.
Die nun vorliegende 2. Auflage ist vollständig überarbeitet und bietet folgende Erweiterungen:
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• Präsentation eines universellen Modells zur trainingsinduzierten Muskelhypertrophie
• Training nach neuromuskulären Kompartimenten
• Viele neue ergänzende Texte zu Begleitthemen wie Fettabbau und Herz-/Kreislauf-Training
• Auf den Punkt gebracht: Ergänzende Kurzzusammenfassungen
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Der Autor
Dr. sc. nat. Marco Toigo ist ein international ausgewiesener Forscher auf dem Gebiet der integrativen Muskelphysiologie. Er gilt als Kapazität für das theoretische und praktische Wissensgebiet der neuromuskulären, muskuloskelettalen und metabolischen Adaptation an Trainingsreize unter Berücksichtigung von modulierenden Faktoren wie z. B. die Ernährung, das Alter und (epi-)genetische Voraussetzungen. Die Translation von evidenzbasierten Methoden zur wissenschaftlichen Quantifizierung der verschiedenen funktionellen Kapazitäten und deren systematische Entwicklung zur nachhaltigen maximalen Performancesteigerung von Spitzensportlern und Spitzensportlerinnen stehen im Zentrum seiner täglichen Arbeit.
Objectives: The aim was to provide an overview on the current state of research on acute effects of relaxation techniques in sports. Design: A systematic review of randomized controlled trials was conducted. Methods: PubMed, MEDLINE, PsycINFO, and SPORTDiscus were searched until August 2014. Additionally, reference lists of retrieved articles and relevant reviews were hand searched. To be included articles had to examine the effects of relaxation techniques on performance in sports. Furthermore, they had to be published in English, in a peer-reviewed journal, available full text online, and designed as either treatment outcome, clinical trial, and/or randomized controlled trial. The dependent variable had to be a measure of athletic performance. Results: Of the 8,501 articles retrieved after the databased literature search, 21 studies were included in the systematic review. Nine trials dealt solely with somatic relaxation techniques, five with cognitive techniques, and seven trials examined both branches within single studies. Biofeedback and hypnosis were found to be the most effective techniques over a range of performance measures. Conclusions: This review showed that biofeedback and hypnosis can positively influence performance throughout different outcome variables consistently. On the contrary, other techniques that were proven effective in clinical environments did not show consistent results. However, results have to be treated with caution because of considerable lack of quality of some of the trials. Future studies need to consider the methodological flaws as well as the highly individual nature of relaxation techniques.
The concept of recovery strategies includes various ways to achieve a state of well-being, prevent underrecovery syndromes from occurring and re-establish pre-performance states. A systematic application of individualised relaxation techniques is one of those. Following a counterbalanced cross-over design, 27 sport science students (age 25.22 ± 1.08 years; sports participation 8.08 ± 3.92 h/week) were randomly assigned to series of progressive muscle relaxation, systematic breathing, power nap, yoga, and a control condition. Once a week, over the course of five weeks, their repeated sprint ability was tested. Tests (6 sprints of 4 s each with 20 s breaks between them) were executed on a non-motorised treadmill twice during that day intermitted by 25 min breaks. RM-ANOVA revealed significant interaction effects between the relaxation conditions and the two sprint sessions with regard to average maximum speed over all six sprints, F(4,96) = 4.06, P = 0.004, [Formula: see text] = 0.15. Post-hoc tests indicated that after systematic breathing interventions, F(1,24) = 5.02, P = 0.033, [Formula: see text] = 0.18, participants performed significantly better compared to control sessions. As the focus of this study lied on basic mechanisms of relaxation techniques in sports, this randomised controlled trial provides us with distinct knowledge on their effects, i.e., systematic breathing led to better performances, and therefore, seems to be a suited relaxation method during high-intensity training.
Purpose:
To investigate the effect of repeated use of active recovery during a four-day shock microcycle with seven high-intensity interval training (HIT) sessions on markers of fatigue.
Methods:
Eight elite male junior tennis players (age: 15.1±1.4 years) with an international ranking between 59 and 907 (International Tennis Federation) participated in this study. After each training session, the players completed 15 min of either moderate jogging (active recovery, ACT) or passive recovery (PAS) with a crossover design, which was interrupted by a four-month washout period. Countermovement jump (CMJ) height, serum concentration of creatine kinase (CK), delayed onset muscle soreness (DOMS), and perceived recovery and stress (Short Recovery and Stress Scale) were measured 24 h before and 24 h after the training program.
Results:
The HIT shock microcycle induced a large decrease in CMJ performance (ACT: Effect Size [ES]=-1.39, p<0.05; PAS: ES=-1.42, p<0.05) and perceived recovery (ACT: ES=-1.79, p<0.05; PAS: ES=-2.39, p<0.05), as well as a moderate to large increase in CK levels (ACT: ES=0.76, p>0.05; PAS: ES=0.81, p>0.05), DOMS (ACT: ES=2.02, p<0.05; PAS: ES=2.17, p<0.05), and perceived stress (ACT: ES=1.98, p<0.05; PAS: ES=3.06, p<0.05), compared to the values before the intervention. However, no significant recovery intervention × time interactions or meaningful differences in changes were noted in any of the markers between ACT and PAS.
Conclusions:
Repeated use of individualized ACT, consisting of 15 min of moderate jogging, after finishing each training session during a HIT shock microcycle did not affect exercise-induced fatigue.
The current study involved the completion of two distinct experiments. Experiment 1 analyzed the inter-day reliability of tensiomyography (TMG) muscle mechanical properties based on the amplitude of the muscle belly radial deformation, the time it takes to occur, and its velocity under maximal and submaximal stimuli, in the muscles rectus femoris, biceps femoris, and gastrocnemius lateralis, from 20 male sport students. Experiment 2 investigated whether changes in maximal voluntary isometric contraction (MVIC) could be predicted based on changes in TMG properties following 24 h after different squat training protocols (MS = multiple sets; DS = drop sets; EO = eccentric overload; FW = flywheel; PL = plyometrics) executed by 14 male strength trained athletes. Maximal electrical stimulation exhibited higher level of reliability. In most of the cases, TMG properties Tc, Td, Dm, V10, and V90 showed ICC scores >.8 and CV <10%. Simple linear regression analysis revealed that changes in Dm, V10, and V90 correlated with changes in MVIC following EO at r = .705, .699, and .695, respectively. TMG is a reliable method to assess muscle mechanical properties particularly within maximal stimuli and can be used for prediction of changes in MVIC following heavy eccentric strength exercises.
