- Shoot for 8 hours; prioritize this, make time in your life. Training increases this need. Google “How Much Sleep The Pros Get” for a quick infographic. Avg = 8-10hrs.
- Alcohol affects stages of sleep; while it’s a CNS depressant and can help you FALL asleep, it reduces SWS (slow wave sleep), aka Stage 4, where the most gH (growth hormone) is released.
- Bright sun exposure during the DAY will improve sleep quality at night by maximizing endogenous melatonin secretion.
- Bedroom = Cave. Dark, cool, quiet. Blackout blinds, white noise can help reduce REM sleep, and lower body temps help induce sleep.
- Reduce electronic use 1hr prior to bed. iPhones, computers, TVs are all back-lit with blue-wavelength light—the same as the morning sun. This suppresses melatonin production. If you have to use a laptop, install F.Lux to alter the hues of the screen to more red-wavelength tones.
- Naps: Hard to fit in, but worth every penny (minute) you can get. Brief naps, <30min, can be restorative mentally and emotionally; you cannot “make up” sleep debt. 5hrs sleep plus a 3hr nap (who can even do that?) is not equal to a solid 8 hrs. Why? Length and completeness of sleep cycles.
- Naps, Part 2: Naps have the potential to speed recovery, based on the fact you naturally release gH (growth hormone) as you sleep, and naps will improve immediate performance in sleep-deprived athletes. We know that sleep extension improves performance and recovery; I don’t think it’s a stretch to hypothesis adding naps to an already optimal sleep-wake timeframe (8hr) will also improve recovery.
- Reduce Caffeine; half-life is approx. 5-7 hours. Cut-off for intake should be early afternoon.
- Supplementation: Complex topic, the above ALL needs to be in order, but items like ZMA, GABA, Glycine, Melatonin, L-Dopa can all help. This needs to be individualized on a case-by case basis by someone familiar with these supplements.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3-5 minutes of dynamic work
Coach Option
+
3-5 Minutes of the following:
Banded Shoulder Stretch x 90 seconds/each side
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Maximum Aerobic Power Sessions(Testing Workout) + Core/Core
6 Minutes of the following:
10 Kettlebell Swings
6 DB Strict Press
Row 150 Meters
+
Rest 3 Minutes
+
6 Minutes of the following:
20 Walking Lunges(10/each side)
20 Jump Rope Singles
Row 150 Meters
+
Rest 3 Minutes
+
6 Minutes of the following:
10 Box Jumps
6 Burpees
Row 150 Meters
+
Rest 3 Minutes
+
6 Minutes of the following:
Row @ 85% effort-Compare November 25th Row Effort(We did 5 minutes)
B. Fitness Phase
High Sets Maximum Aerobic Power Sessions
10 Minute AMRAP of the following:
10 Calorie Airdyne
10 Hand Release Push-Ups
10 Box Jumps
+
Rest 5 Minutes
+
6 Sets of the following:
Airdyne 45 Seconds, rest 90 seconds @ aerobic effort
C. Competition Phase
Gymnastics Skill Prep Work + Clean Moderate + Press Work(Behind Neck) + Single Leg/Horizontal Pull
A. 4 Rounds for quality of movement:
1. Handstand Push-Ups to Depth(Men 25-45 lbs plates)(Women Regular Depth), 6-8 reps or Clusters of 2.2.2.1.1—
2. Legless Rope Climbs(No Jumping), 1 climb +1 Rope Climb with Legs
3. Strict Ring Dips, sets of 8-12 reps, or clusters of 2.2.2.2
B. Clean Deadlift(2 reps) + above knee power clean(1 rep) x 4 sets- 70%-75%
C. Close Grip Bench Press @ 30×1, 4-6 reps x 4 sets, rest 2 minutes between sets.
D. DB Split Squats @ 22×1, 6/each leg x 4 sets, rest 1:30 minute, rest 2 seconds in bottom-focus glute activation.
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