As the finals approach, it's essential to maintain peak performance and ensure you're at the top of your game.
The right physical and mental preparation is crucial for success. To help you excel during this critical period, let us explain the importance of strength and conditioning and how it can keep you fresh and performing at your best.
THE POWER OF RECOVERY
Rest and recovery are often overlooked, but are critical components of any successful training regimen. Recovery is where you make your gains, it's not just about how hard you train; it's about how well you recover. Letting your body have time to recover to let the positive adaptations occur is key. One overlooked and effective method for recovery is sleep. Sleep is one of the greatest legal performance-enhancing drug that most people neglect. Aim for 7-9 hours of quality sleep each night to optimise physical and cognitive functions.
PRE-EXERCISE HYDRATION
Consume 5-7mL of fluid per kilogram of body weight at least four hours before exercise. For example, a 70kg athlete would require 350-490mL of fluid before their game or training. This strategy helps ensure that the athlete starts their exercise session adequately hydrated.
HYDRATION DURING EXERCISE
Consume 180-350 mL of fluid every 15-20 minutes during exercise. Sports drinks containing carbohydrates and electrolytes may enhance performance and delay fatigue. Where possible, use electrolyte replacements instead of sports drinks – they have less sugar.
POST-EXERCISE HYDRATION
Proper rehydration after training or games is crucial for recovery and preparing for subsequent training sessions. Consume 1.25-1.5 litres of fluid for every kilogram of body weight lost during games and training to fully restore hydration levels. Additionally, including sodium in the post-exercise rehydration drink can aid in fluid retention. This may include 1000-1400 milligrams (mg) of sodium per litre of rehydration fluid.
HOW MCAP CAN HELP
To maximise your potential, consider working with a qualified strength and conditioning coach. We will design a personalised program tailored to your specific needs and goals. Our professionals have the expertise to guide you through effective training techniques, injury prevention strategies, and structured deloads and tapers to optimise your performance.
As you gear up for the finals, remember that success requires a holistic approach. By implementing a well-structured strength and conditioning program and prioritising recovery. There’s no better time than now to consider enlisting the help of an Accredited Strength and Conditioning Coach or a team of specialists who can provide personalised training programs and guidance. Take the first step towards peak performance by seeking out our coaching services today.
"You are never really playing an opponent. You are playing yourself, your own highest standards, and when you reach your limits, that is real joy." - Arthur Ashe. So put in the effort, stay disciplined, and unleash the beast this finals campaign. Good luck!
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