Recovery Stretching Stretching reduces muscle tightnessDUH! Static stretching before bed reduces stiffness.

s. Static stretch 4-6 hrs AFTER workouts/technique/lifting. PNF stretching. Partner stretching with full range of mobility. Contract for 10 sec then relax. Only contract by 25-30% effort. Best time to do is post-workout. BREATHE, it is key in any event, sport, or exercise. Breathing allows for more oxygen to be absorbed into the blood which speeds up recovery Icing Ice bath for 10-12 min NO LONGER @ 50-53 degrees Ice bag for 15-20 min NO LONGER Contrast rule of Double. Whatever time you ice for heat for double. Smaller increments of 4min/2min ratio is best. Heat/Ice X 3 For Shin Splints Ice Cupping is very beneficial. Hitting Key points on shin, calf, and ankle.

Training Room Use the training staff, it is not a punishment to be in there! Ultrasound, stim, Graston, ART, and other methods are great treatment modalities. You dont have to be hurt to be in there. Rehab and prehab are both great reasons to be in there. The training room is not a waiting room or a nightclub. Nutrition EAT ORGANIC!!! NO GMO OR PROCESSED FOODS!!!! Eat like a Caveman!!! 150-300g of protein daily: Your body weight in pounds is the amount of protein you need o FATS ARE GOOD, choose healthy fats like nuts, olive oil, coconut oil, and avocado, stay away from hydrogenated, trans fat, and processed foods. o Eat Long Wild Rice and quinoa for carbs, stay away from enriched white breads and instant rice and whole grain anything! o NO SODA/SUGAR DRINKS/POTATO CHIPSEVER! o STAY HYDRATED WITH WATER!!!! o Color in food is important The darker the rice the better The darker the berry the better The greener the veggie the better Consume chocolate milk/protein shake IMMEDIATELY following workout. An even better idea would be to eat some tuna and blackberries post workout. Eat full meal within 1hr of finishing your workout. Your body needs fuel. TIMING IS EVERYTHING!!! Eat 4-6 meals throughout the day, it is better for metabolism. Caffeine is an important fuel for the nervous system o o

Sleep Most importantly 8 hours of sleep MINIMUM is key for full recovery. Body does not recover outside of Rem-Sleep (deep sleep) which occurs 4-8 hours after falling asleep

Supplementation and Timing

Morning Multivitamin Vitamin B Complex B6,B9,&B12 200mg caffeine 3-5g of Fish oil (OMEGA3) 1g of Acetyl-LCarnitine 3,000mg Arginine + 2,200mg Ornithine for 3wks Pre-Workout 5g BCAAs 200mg caffeine During Work-out 10g BCAAs 100mg caffeine 10-20g of protein Post-Workout 5g BCAAs 4-5g Beta Alanine 5g Creatine 10-20g of protein 3-5g of Fish oil (OMEGA3) 1g of Acetyl-LCarnitine Night 3,000mg Arginine + 2,200mg Ornithine for 3wks 3-5g of Fish oil (OMEGA3) 1g of Acetyl-LCarnitine 5mg Melatonin 75mg Zinc 1500mg Magnesium 30mg B6

After 3 weeks, change fish oil source: Salmon, Krilletc.

Breakfast: As soon as awake!!! No Later Than 9:00am Mid Morning Snack: 2 Hrs After Breakfast Lunch: 11:00-1:00 Pre Workout: 30 Min Before Practice During Workout: Keep Fuel In The Tank Post Workout: No Later Than 30min After Practice Dinner: 30min After Post Workout Meal Evening Snack: No Later Than 9:00pm *Drink 12oz of water when you wake up, with each major meal, and before bedtime*