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Triphasic Training Recovery Manual
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  • 1

    Preface

  • 2

    1.0 Understanding and Applying Recovery Appropriately

  • 3

    2.0 Application of Appropriate “Net Stress”

  • 4

    2.1 The Untraining of an Elite Athlete Story

  • 5

    3.0 Determining Recovery Requirements

  • 6

    4.0 The Individual Vestibular Activation Reset VAR - General Information

  • 7

    4.1 Test #1 for the Individualized Vestibular Activation Reset (VAR) Part 1

  • 8

    4.1.1 The Fix #1 for a Positive RIGHT Test 1 (VAR)

  • 9

    4.1.2 The Fix for a Positive LEFT Test 1 (VAR)

  • 10

    4.2 Test 2 for the Individualized Vestibular Activation Reset (VAR) Part 2

  • 11

    4.2.1 The Fix #3 for a Positive RIGHT Test 2 (VAR)

  • 12

    4.2.2 The Fix #4 for a Positive LEFT Test 2 of the (VAR)

  • 13

    4.3.1 VAR Combination #1 for Individualized Vestibular Activation Reset

  • 14

    4.3.1.1 VAR Combination #1 for Individualized (VAR) Downloadable Sheet

  • 15

    4.3.2 VAR Combination #2 for Individualized Vestibular Activation Reset

  • 16

    4.3.2.1 VAR Combination #2 for Individualized (VAR) Downloadable Sheet

  • 17

    4.3.3 VAR Combination #3 for Individualized Vestibular Activation Reset

  • 18

    4.3.3.1 VAR Combination #3 for Individualized (VAR) Downloadable Sheet

  • 19

    4.3.4 VAR Combination #4 for Individualized Vestibular Activation Reset

  • 20

    4.3.4.1 VAR Combination #4 for Individualized (VAR) Downloadable Sheet

  • 21

    5.0 Recovery Methods

  • 22

    5.2 Twenty Minute Walk

  • 23

    5.3 Reflexive Performance Reset (rpr) Recovery Protocol

  • 24

    5.5 Epo Release Methods Sheet

  • 25

    5.4.1 Epo Release Method - Coaching Points

  • 26

    5.5 Binaural Tones For Recovery Sheet

  • 27

    5.5.1 Binaural Tones For Recovery - Coaching Points

  • 28

    5.6 Mammalian Dive Response Recovery Method

  • Lesson 29:
    5.6.1 Mammalian Dive Response Recovery Method - Coaching Points

  • 30

    5.7 Nasal Breathing and Belly Breathing Tips

  • 31

    5.8 Restorative Shower

  • 32

    5.9 Stim or Compex Protocol

  • 33

    5.10 Recovery Protocols After Heavy Loading of the Posterior Chain

  • 34

    5.11 Recovery Approaches Featuring BFR

  • 35

    5.12 Post Skate Recovery Protocol

  • 36

    5.13 Additional Pregame Suggestions

  • 37

    5.14 Recovery Protocol: Two Game Weekend

  • 38

    5.15 Utilizing Fast Absorbing – Low Glycemic Carbohydrate Mixes

  • 39

    5.16 Organ Quick Flush Protocol

  • 40

    5.17 Wall Shakes and Walking Protocol

  • 41

    5.18 Lymphatic Bouncing Open Chain with Bands and Pads for Recovery

  • 42

    5.19 Lymphatic Bouncing Seated Open Chain with Bands & Pad for Recovery

  • 43

    5.20 Lymphatic Bouncing Seated Banded with Wrist for Recovery

  • 44

    5.21 Triphasic Recovery Manual Preflight trip 4 or more hours’ time change

  • 45

    6.0 Self Mouth Adjustment for Performance Breathing RPR

  • 46

    7.0 Various Programing for Recovery Protocols

  • 47

    7.1.2 Auto Regulation Prior to Training camp for Recovery methods used

  • 48

    7.1.2 Auto Regulation Prior to Training camp for Recovery methods used DownloadableSheet

  • 49

    7.1.3 Auto Regulation Recovery Sheet Video

  • 50

    8.0 Active Recovery and Download methods for Training

  • 51

    8.1.1 Active Recovery Triphasic Download Deload Light Week Method Part 1

  • 52

    8.1.2 Active Recovery Triphasic Download Deload Light Week Method Part 2

  • 53

    Elite Strength and Conditioning Programs

  • 54

    The Goat Performance Drill Part 1 - Raise Your Performance Ceiling

  • 55

    The Goat Performance Drill - Part 2 - Advanced 3 Ring Method

  • 56

    The Goat Performance Drill Part 3: Team Setting Updates and Review

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Triphasic Training Recovery Manual

Authors DAN FICHTER and CAL DIETZ As peak performance for the elite athlete continues to take center stage across all athletic endeavors, the balance between training and recovery has been brought to the forefront. The importance of “recovery” has become an aspect highly valued in regards to performance. This recovery piece of performance can only be applied at a high level when the functioning...

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