In sport, of course, everything revolves around the topic of increasing performance. Higher, faster, and further is the motto. As mankind has also proven, this can also be increased to very high spheres and can be pushed to the extreme.
Sport-Specific Adaptation Of The Training
Increased performance encompasses a large number of areas that have to be analyzed in advance and then have to be adjusted according to the type of sport. Each sport has different requirements. Different stress patterns, different energy supplies, and different challenges. It is important to pay close attention to this in advance and also to pay attention to the details in the sports analysis because these can ultimately be decisive. A-frame training concept for a tennis player will look different from that of a cyclist.
All athletes have certain things in common, a basic level of fitness must apply to the runner, as well as to the footballer, the ice hockey player, and all other athletes, but success lies in the details. The more precisely you work towards the sport-specific requirements, the better the respective athlete will do in the competition.
Focus On Eating Habits & Diet
In times of obesity and the abundance of food, nutrition itself is overrated. In short, “We eat too high in calories and we don’t exercise enough.” In the age of superfoods, shakes, and the like, we believe that “a lot helps a lot” to improve performance. If our body’s own automatic regulation systems are not occupied with the processing of food, the physical/mental performance potential increases. In this state, we draw on the reserves that everyone has today, and our organism is simultaneously “renovated” (reset). Ideally, one eats low-calorie food that is loaded with all-natural phytonutrients in order to be productive. If the basal metabolic rate increases through exercise, you can increase your calorie intake at any time.
The easiest way to start improving performance is through diet. Therefore, for your personal improvement in performance, You have to stay calm and go step by step. If you reduce your calories, you will quickly develop a more intense self-awareness. That alone helps to find the best “adjustment screw” for you. Getting everything under control may be challenging for beginners, but it’s fun. With regularity and routine, you will find success and joy in your own improved performance.
Regeneration With Performance Optimization
When it comes to performance, you don’t usually think about sleep right away. Sounds pretty boring too – a great supplement seems more attractive to some. But lack of sleep can have a negative impact on athletes in particular. Because sleep promotes regeneration and a deficiency impairs reaction time, accuracy, decision-making processes, and pain perception in examinations. It can also cause shakiness and loss of strength. All of this increases the susceptibility to injury. One study showed that athletes who sleep less than 8 hours a night have a higher risk of injuries than athletes who sleep more than 8 hours.
It is important however to consider whether the training stress occurs acutely and can be managed using recovery strategies, or whether it has a chronic influence on the athlete. If the latter is the case, then it significantly hinders the regeneration process and thereby worsens the athlete’s performance potential. Noticeable signs of an imbalance in the system: increased resting heart rate and faster breathing rate even when resting.
The quality of regeneration can be determined and improved through sleep. Regenerative sleep is not a linear process but is divided into different sleep phases that are characterized by different brain activities, eye movements, heart rates, breathing rates, muscle tension, hormone levels, and body temperature. For example, footballer Christiano Ronaldo has hired his own sleep coach to optimize his sleep process and thus release more performance potential. As you can see, even sleep is a science in its own right and can make the decisive percentage point whether you win or lose.
Training planning as a success factor: At a certain level, the athletes are all pretty much on the same level and only a few percent decide to move up. Therefore, in the meantime, people have become much more meticulous in regeneration management and try to send the athletes into the competition as fresh as possible.
Sophisticated training planning is essential and must include stress and relief management. Success can be planned and therefore the most time-saving approach is also a living training plan from the trainer expert. Live training planning means that the latest training results are reacted to in a flash and the current performance values are always taken into account.
Precise stress management allows the athlete to work precisely in the areas in which they are supposed to be according to the training objectives.
An exact analysis of the current situation is very important for improving performance effectively. Therefore, without knowing the current performance values of the muscles or the cardiovascular system, one can only guess and not guarantee an actual increase in performance. After the performance diagnostics, it goes into training planning. By means of this planning, the respective goals are brought into focus and all necessary tools are taken into account that is required to increase performance. An exact definition of the goal is essential in advance.
A drop in performance can of course often has to do with an overload. Here it is advisable to run a continuous screen of the stress values and the ability to recover. Everything revolves around well-functioning homeostasis. The body has to be brought back into balance, so to speak. The trigger for the imbalance is stress. This can be of a mental or psychological nature. The psychological quality of the stimulus must also be assessed because an athlete who is exposed to massive media stress in public will most likely need significantly longer to be able to return to his homeostasis. Here the coaching team has to listen carefully and respond well to these additional stressful conditions.
Accordingly, mental training also plays a major role in the training process. “I can do it or I can’t do it – you are right in both cases!”