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Recovery & Regeneration


What happens after a training session? There are two theories that describe the adaptive responses from a training bout. The General Adaptation Syndrome(GAS) model (Seyle, 1950) and the Fitness Fatigue model (Banister, 1982) are two used to describe the training response. In the GAS theory, a training stress is introduced, the initial response (alarm phase) reduces performance capacity as a result of accumulated fatigue, soreness, stiffness and a reduction in energy stores. If training stress are not excessive, the adaptive response will occur and performance will return at an elevated level also referred to as supercompensation. If the training response is excessive, performance will be reduced resulting in what is considered as exhaustion/overtraining.

The Fitness Fatigue model states that there is a short-term fatigue effect that varies based on the type of work (ie. Hypertrophy vs. Power vs. Endurance) followed by long term fitness or performance. If work is reapplied during the fatigue state too often, then performance will continue to fall which can lead to overtraining.

What’s common in both these models is that continued training/stress without proper levels of rest and recovery will lead to overtraining and reduced performance. Regeneration and recovery strategies help with increasing recovery times as well as reduce overtraining. Recovery and regeneration strategies come in many forms and functions. It is the planned rest and recovery between training bouts that the body is able to achieve maximal performance and supercompensation. Below is a list of strategies that can be used in the regeneration and recovery stage;

  • Monitoring
  • Rest (active, passive)
  • Knowledge: Signs of Overtraining vs Overreaching
  • Nutrition
  • Psychological unloading
  • Myofascial (Massage, Stretching, PNF Trigger point)
  • Hydrotherapy
  • Heart Rate Variability
  • Unloading/Periodization

In this series of Recovery & Regeneration, we will go through each recovery tool listed above and discuss in more detail how one should go about with each specific tool. The first tool we will discuss is a monitoring sheet used by EXOS and their clients (chart below). This sheet can be used daily to monitor your body weight, length of sleep, quality of sleep, appetite and soreness.

Start by entering your current in-season weight in the 0 column and row. I used 167lbs as a in-season weight. I have entered the data for 2/31 days. I will be using the following stats for Day 1, representing a well rested day.

Weight: 168lbs = -1 (gained 1lb from starting weight)

Length of Sleep: 8 hrs = 0

Quality of Sleep: Very Deep = 2

Tired Sensation: Normal = 0

Training Willingness: Above Average =1

Appetite: Good = 1

Soreness Scale: None = 2


Total Score = 5


A slightly tired Day 2 would look like the following;


Weight: 170lbs = -3 (gained 3lb from starting weight)

Length of Sleep: 7 hrs = -1

Quality of Sleep: Very Deep = 2

Tired Sensation: Tired = -2

Training Willingness: Average = 0

Appetite: Good = 1

Soreness Scale: Slight = 0


Total Score = -3





The goal each day is to have the highest positive total score. Negative scores will be indicative of poor preparation and more attention to recovery. Monitoring each parameter of measurement will allow you to recognize what is happening from a day to day basis so that overtraining can be prevented. Ensure to take the time of measurements consistently from day to day. If you take your measurements at 7am, you should take all your measurements at 7am.


Khanh Vy


Certified Athletic Therapist

Certified Strength & Conditioning Specialist

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