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Optimizing Peak Performance

Optimizing Peak Performance

The Impactic Sport Program Home Page

WELCOME TO OPTIMIZING PEAK PERFORMANCE!

Check out the introductory video below.


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

Dream Setting

Dream Setting

The Impactic Sport Program Home Page

KEY POINTS:

1. Dreams are our deepest and most dearly held hopes and aspirations. They have the power to inspire and consume us, capture our imagination, and create powerful change.

2. Dreams are more powerful than goals to fuel passion, and drive action and growth.

3. By dreaming BIG, then making small, consistent improvements, you can revolutionize your performance.

TODAY’S EXERCISE: DREAM SETTING

Fill in the “Dream Setting” exercise on page 26 of your Athlete Workbook.

Jot down some notes about what you want to be, do, or achieve. Once you’ve set your dreams and goals, tell people who you are close to.

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The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

The Power of Why

The Power of Why

The Impactic Sport Program Home Page

KEY POINTS:

1. Intrinsic motivation is a more powerful motivator than extrinsic motivation for people over both the short and long term.

2. Ask yourself why to understand your internal motivation. Why do you want to improve your health and performance? 

3. If you focus on what drives you from the inside, you will find it a lot easier to implement the new skills, knowledge, and techniques that we're discussing to help you achieve your dreams.

TODAY’S EXERCISE: THE 5 WHYS

Fill out the “5 Whys” exercise on page 27 of your Athlete Workbook.

Take a look at your dreams and goals that you filled out at the beginning of the program and then ask yourself why? Why do you want to achieve those things?


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

How long should my active recovery be?

How long should my active recovery be?

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Active Recovery is exercising at a low-to-moderate intensity to speed up the removal of metabolic waste products.

BUT HOW LONG SHOULD MY ACTIVE RECOVERY BE?

Here are some simple guidelines to follow:

EXERCISE TIME         RECOMMENDED RECOVERY TIME

30 seconds                                                         6–8 minutes

1 minute                                                         10–16 minutes

2 minutes                                                           10–16 minutes

4 minutes                                                             8–12 minutes

8–15 minutes                                                         6–8 minutes

30–60 minutes                                                     10 minutes

Strength training                                           15 minutes


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

How do I track my recovery?

How do I track my recovery?

The Impactic Sport Program Home Page

HOW DO I TRACK MY RECOVERY?

The easiest way to track your recovery status is to measure your resting heart rate. Simply take your pulse for 60 seconds first thing in the morning. Make sure you do this as soon as you wake up and while still lying in bed - even sitting up will increase your heart rate! If you take this measurement every morning, you should notice a relatively constant resting heart rate.

Today’s Exercise: Track your recovery

Use the “Track your Recovery” exercise on page 28 of your Athlete Workbook to record your resting heart rate and see how it varies depending on the day.

You can use this tool during periods of higher stress (for example at the beginning of a training camp) or to track your recovery during lower stress periods (for example during taper).


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

Build your flexibility

Build your flexibility

The Impactic Sport Program Home Page

Today’s Exercise: Stretching routines

Check out these dynamic stretches you can do before your workout and these static stretches you should do post-workout.

If you want to learn more about the importance of stretching for athletic performance check out the video below!


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

How do I avoid getting sick?

How do I avoid getting sick?

The Impactic Sport Program Home Page

5 Tips to Avoid Illness during higher training periods

1) Refuel. Your muscles and immune system are competing for nutrients after exercise, so make sure you're refuelling with proper carbohydrates and protein, especially after a really hard workout. 

2) Fruits and vegetables. Make sure you're eating a balanced diet, including lots of fruits and vegetables.

3) Supplements. Eating foods that are high in nutrients is ideal, but supplements can help ensure you’re getting what you need to keep yourself healthy during training or periods of high stress. Many athletes take L-glutamine, and an antioxidant supplement that containis vitamin C, vitamin E, and beta-carotene.

4) Hygiene. Wash your hands and avoid touching your eyes, especially during the first hour after exercising.

5) Sleep. Make sure to get extra rest and sleep after periods of really hard training or competitions.


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

The Keys to a Great Taper

The Keys to a Great Taper

The Impactic Sport Program Home Page

Leading up to a big competition, athletes reduce their training to give their body time to rest and adapt - this is known as tapering. However, only about 20% of Olympians achieve a lifetime best performance at the Games.

Why is that?

There is one factor that, above all others, determines if an athlete will improve their performance during taper - stress.

If you can learn to decrease stress during taper, you will hopefully be one of the few athletes who is able to reach their potential on the big day.

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THREE TIPS TO REDUCING STRESS AND HAVING A GREAT TAPER

1. Sleep. Prioritize sleep leading up to a competition. Make sure you’re getting 8-10 hours each night and during your taper and during competition try to add a 20- or 90-minute nap during the day (remember the importance of the length of your nap).

2. Progressive Relaxation. This is a relaxation technique to decrease muscle tension and stress. Instructions on how to do this are below.

3. More Energy, Less Tension. When preparing for a big event, learn to work “better”, not “harder”. By practicing relaxation techniques such as progressive relaxation, you can learn to work efficiently during training.

TODAY’S EXERCISE: PROGRESSIVE RELAXATION

Progressive relaxation consists of alternately tensing and releasing different muscle groups. Hold each muscle contraction for 3-5 seconds and each relaxation phase for 10-15 seconds.

  1. Lean back in a chair or lie down.

  2. Close your eyes. Raise your toes as high as possible, hold, then release and let the tension go into the floor. Point the toes and repeat.

  3. Tense the upper part of your legs. Experience the tension. Hold then relax, feeling your legs against the chair and your feet against the floor. Experience the relaxation.

  4. Tighten your stomach muscles . . . then relax. Take a deep breath, feeling the tension in your chest. Exhale and relax. Concentrate on how calm you can get.

  5. Make tight fists with your hands and hold for about 5 seconds. Unclench your hands and let the tension flow out, noting how it feels different to relax.

  6. Do the same with your upper arms, then your neck. Frown, and then relax. Take a moment to notice any other areas of tension and concentrate on releasing those as well.

  7. Take a few deep breaths and open your eyes – you will be totally alert and relaxed!

If you prefer to be taken through this exercise with an audio guide, check out the “Progressive Relaxation” episode of Meditation Station by Stin Hansen.


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.

Create your Pre-Performance Routine

Create your Pre-Performance Routine

The Impactic Sport Program Home Page

Today’s Exercise: Create your Pre-Performance Routine

Congratulations, we’re at the end of the program! You’ve learned how sleep, nutrition, and mental strategies can optimize your performance. Now it’s time to take everything you’ve learned and create a competition plan. 

The best athletes in the world make sure they know what the day of their competition will be like by creating a plan for their wake-up, breakfast, transportation, and warm-ups. By eliminating the number of unknown factors in your day, you can feel more prepared and calm for whatever is thrown at you when you get into the pool, or on the ice, or on the field. Here are some great starting points to plan your day:

What time will you wake up?

What will you eat prior to your competition? How far in advance will you eat?

What will you wear? Is it clean? Is it ready to go? Do you have a bag that has all of your equipment in it? Is it ready and packed?

How will you get to the event/game? What will you do on the way? Maybe you can use the car-ride to visualize or listen to music?

What will you do when you get there? What will your warm-up be like?

Prior to your event, will you use some relaxation techniques? Imagery? Listen to music?

Fill in the “Pre-Performance Routine” exercise on page 29 of your Athlete Workbook.

A pre-performance routine doesn’t need to be strictly abided by, it is just a map to help guide you on the day of your game or competition. It is simply a tool that can help you feel prepared and reduce the anxiety you feel before you compete!

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The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.