Regeneration Sessions

Farzad Jalilvand provides examples of regeneration sessions that can help reduce psychological and physiological stress and help an athlete perform at optimal levels throughout the season.

Fatigue and overtraining are significant variables that are often neglected due to improper monitoring of an athlete or an incorrectly designed program where high intensities and volumes are used without proper rest. When creating a strength and conditioning program, carefully plan rest to avoid overtraining and fatigue, leading to injuries.

Regeneration sessions help reduce the psychological and physiological stress leading to overtraining and allow the athlete to perform optimally throughout the season. Often, regeneration sessions are planned into a program so that the super-compensation effect takes place. This elevates the athlete's preparedness and performance at the desired time.

Some of the symptoms of overtraining/fatigue are:

Decrease in performance
Increased muscle soreness
Elevated resting heart rate
No desire to train
Altered sleep patterns
Irritability
Decreased appetite

Regeneration sample session

General Warm-up:

10 minutes: Foam roll, jogging, stationary bike, elliptical Specific low-intensity
20 minutes: Dynamic stretching/movement prep, e.g. Knee hugs, Cradles, Walking lunge, Lateral lunge, Good mornings

Sport-specific high-intensity movements

High knees, side shuffles, carioca step, A skips, Dynamic Hamstring kicks, Small-sided games (depending on the sport)

Cool-down: 10 minutes: Foam roll/Static stretching

Regeneration: 10 to 20 minutes: Warm water immersion (97-102°F) for whole body

Other methods of regeneration:

Full body massage: 10 to 20 minutes
Sauna: 30 minutes
Contrast therapy: 20 minutes
Cold-water immersion: 5 to 10 minutes - 53-65°F

Page Reference

If you quote information from this page in your work, then the reference for this page is:

JALILVARD, F. (2013) Regeneration Sessions [WWW] Available from: https://www.brianmac.co.uk/articles/article130.htm [Accessed

About the Author

Farzad Jalilvand is a Strength and Conditioning Coach and a Lecturer in the Kinesiology Department of California State University, Northridge.


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