Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024

Performance Coach Andy Galpin — Rebooting Tim’s Sleep, Nutrition, Supplements, and Training for 2024

YouTube Video: Optimizing Sleep Quality

  • The speaker emphasizes the significance of respiratory rate as an indicator of sleep quality.
  • Reduce arousal before bedtime by eliminating stimuli like headphones and screens.
  • Retrain breath work to regulate and slow down respiration.
  • Introduce the concept of sleep banking for periods of high stress or intense training.
  • Individualized sleep analysis is important, caution against relying solely on sleep trackers.
  • Highlight timing of physical activity in relation to sleep.
  • Increase sleep duration and incorporate down-regulation practices throughout the day.
  • Reduce or eliminate caffeine intake and pay attention to physical output and energy expenditure.

YouTube Video: Caffeine, Sleep, and Performance

  • Caffeine can interfere with sleep by competing for receptors in the brain.
  • Effects of caffeine vary depending on genetics, metabolism, and activity.
  • Importance of sleep for high performance and challenges of balancing caffeine intake.
  • Other topics included hydration, altitude training, and nutrition.

YouTube Video: Supplementation and Athletic Performance

  • Need for third-party certified supplements to avoid doping issues.
  • Benefits and challenges of ashwagandha and rhodiola as adaptogens.
  • Potential benefits of lactate supplementation and sodium bicarbonate.
  • Stress on proper sleep, hydration, and recovery.
  • Incorporate low-volume, high-quality strength training.
  • Importance of down-regulation practices like yoga and meditation.
  • Structuring training schedule with high-intensity and recovery days.
  • Considerations for breathing during skiing and training.

Improving Performance and Preventing Pain

  • Ditch exercises that aren't helpful for current goals.
  • Retrain glutes and hamstrings to prevent pain.
  • Isolate and condition quads, hamstrings, and glutes.
  • Leg extensions and leg curls for isolation work.
  • Focus on glute-hamstring-low back firing sequence.
  • Implement specific warm-up routine prior to skiing.
  • Integrate chest, thoracic spine, and rib cage for better movement patterns.

Nutrition and Energy Levels

  • Maintain adequate nutrition.
  • Eat enough and consume enough protein.
  • Track hydration with a set volume container.

Training and Recovery Schedule

  • Weekly schedule for optimal results:
    • Monday: Lift and technical work
    • Wednesday: Recovery and rest
    • Saturday: Technical work and practice
    • Tuesday, Thursday, and Friday: Yellow-medium intensity skiing with optional lifting

Case Studies

  • Identify and avoid allergens to increase testosterone levels.
  • Prevent sleeping on the back to improve sleep quality.

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