GC 033: Recovery, Adaptation, and The Right Work in the Gym with Dr. Bill Sands (Part 1)

By August 28, 2016Podcast

Dr. William A. Sands on The Gymnast Care Podcast

If you have a big ego and get your feelings hurt quickly, then this podcast is probably not for you!

There’s no swearing or dumb stuff, just hard core and to the point information that will make you a better parent, coach, and gymnast.

As always, Dr. Sands does not disappoint when he comes on the Gymnast Care Podcast. He takes gymnastics to the next level for our audience every time he joins us. Some of the science below sounds boring, but Dr. Sands give us the straight scoop in his manner and it will rock your world!

So What’s Inside?

In Episode 33, Dr. Sands discusses his new theories on recovery and adaption. We all know that recovery is our bodies ability to return to pre-participation levels following practice or competition, but what is adaptation. Adaptation is the bodies response to training that allows someone to improve in their bodies ability to move through their sport. Adaptation increases strength, quickness, recovery ability, cardiovascular ability, neurological response, and so much more.

Recovery-Adaptation Cycle

Here is the progression of adaptation that Dr. Sands discusses in his new research paper on recovery. It’s a 3 stage confluence of the bodies reaction to training.

1. Predisposing Phase

  • Sets the stage for the athletes carrer
  • It’s the background of training
  • Baseline of conditioning and flexibility
  • Should create a healthy athlete
  • Training is closely monitored
  • Baseline mental ability

2. Enabling Stage

  • Begins with the applications of modalities like compression, ice, sauna, etc.
  • Recovering from individual practices
  • Strong mental training

3. Reinforcing Stage

  • This is where true adaptation accelerates

One of the most fascinating parts of this model of recovery/adaptation is that we’re always moving in and out of stages.

On Training The Gymnast

It’s not the fatigue [of the athlete], it’s the resistance you work with that makes an athlete stronger.

And that’s the amazing part of Dr. Sands interviews. He knows what the irresponsible actions that occur in gyms are, and he lets us know, based on research, what we can do better.

Dr. Sands is a strong believer that athletes should be doing exercises and training that directly relate to the sport and nothing more. Gymnasts live in a very anaerobic type state and as such should not be doing long distance running and other activities that are more likely to injure a gymnast rather than improve their gymnastics ability.

And here is my favorite quote from the interview:

Gymnasts are practicing TOO HARD, TOO LONG, and AT THE WRONG TIME. 

Classic Dr. Sands.
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Dr. Joshua Eldridge

About Dr. Joshua Eldridge

Dr. Joshua Eldridge has specialized in protecting gymnasts from injury. He is the inventor of The X Brace, and has developed a treatment protocol for Sever's disease and heel pain that has helped thousands of gymnasts throughout the world. Dr. Eldridge brings practical, easy injury care and prevention that can be done at home.

  • Jill Maderious

    My athlete hurt her ankle June 24th. We had an ex ray that said there wasn’t a break. It was pretty swollen. She has only been doing bars now. She does pt only with her coach. She has tried to do tumble track. She can do a couple of runs. I’m wondering if I should go back and get an MRI?

  • Excellent . Should be required by professionals in gymnastics… Yes, very educational..

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  • Dr. Joshua Eldridge

    Jill,
    Definitely get with your sports provider and find out what you should do. It’s important to keep them in the loop and advise you. That definitely should be your course of action!