The most important element and you’re probably NOT getting it right!

So here’s the thing, I’m going to tell you a brief story to illustrate just what I’m trying to get across to you very clearly! So, over the Olympics I spent a lot of time at the global coaches house.  So I’m listening to Dean Benton (Performance Director at Brumbies Rugby and super-smart fella) talking about how he gets the best from his lads.

The talk is really interesting with Dean covering many of the areas he has worked on and talking about mistakes he’s made and things that have gone well etc.

We come to the topic of recovery. Now for those of you who have read my thoughts on recovery you know I like to keep things simple (like anything else for that matter) . Fortunately, so does Dean. In fact, he listed the single most important component in your recovery programme.

More important than any other factor……

So important that games are won and lost because of it…….

So what is it?

I’m sure you guessed it (or know it already)…..

But it’s certainly worth revisiting (every day in fact!)

Yes you got it…..

It’s Zzzzzzzz….

Yes sleep is THE most important component of any programme when it comes to recovering ready to go the next day.

That’s not to say you can discount other factors such as nutrition, active recovery etc. No, not at all, but those methods are not as important as sleep.

Need some convincing? Check out this review of a lot of papers on the subject. Research has shown that sleep deprivation has a major impact on cognitive and physiological function. It’s also shown that increased sleep up to 10 hours per night instead of 8 actually improves performance.

Now here’s a personal tale to illustrate this further (although perhaps not for the science geeks who read this blog!).

Fast forward 3 or 4 weeks to last week. It’s a Tuesday evening and stupidly I’ve had a black coffee at literally 3pm that day. I say stupidly as I’m still buzzing at 9pm and my Mrs is getting pissed at me because I keep talking about the new ideas I’ve got when she just wants to chill out for the night. Anyway she goes to bed and I end up working till about 3am Wednesday morning.

This is okay when it comes to productivity, but not when it comes to recovery, as I normally train my lower body on a Wednesday morning.

So I finally get off to sleep and get about 4 hours before I’m up and heading into work for about 9am Wednesday morning. I feel fine at this point, so I end up training at around 11am that morning when I can grab a free hour in the gym.

I start with a basic session with some DB split squats and goblet squats to get the blood flowing in my legs. I’m only using light weights but its hurting already!

I then move to the barbell and already I’m thinking this is going to be a bad day! So I go for Stiff Legged Deadlifts as these are less fatiguing than squats, split squats or deadlifts.

I literally get up to about 70kg in comparison to somewhere around 100kg and I’m flagging big style.

So I allow myself to take a set off the total, throw in some dumbell single leg stuff and decide to call it a day. The session was rubbish and I knew it!

But this was the thing, even though I had finished the session early with far less volume and intensity than usual I felt ruined for the rest of the afternoon. Quite clearly I need to catch up on some sleep.

And that experience caused me to write this blog. Not only had it taken me to listen to someone who’s been looking into this stuff in detail and actually is applying it with his athletes, I had to experience it personally before I forced myself to reflect on what had happened. This seems a little silly to me.

So my messages for you today are these:

1. Think about monitoring sleep and considering it the most important of all the recovery modalities to get right in your coaching and your athletes.

2. Consider it a priority for yourself if you’re anything like me and work lots of hours. Sort your life out and get some recovery sleep in.

3. Don’t make yourself go through it like I did before you learn! (This applies to anything)



PS: My distance mentorship programme has gone wild this week with 3 out of 6 spots GONE already and lots of interest. Find out more by clicking here



Newsletter: June 2021

In this month’s newsletter I’d like to talk to you about Mentorship, a term that has become more and more common in recent years. So much so that I’m not sure anyone really understands what it means any more! I first became acquainted with the term as a mentee when as a teenager, I was obsessed with martial arts but had no real idea how

Read More »

Newsletter: May 2021

Is persistence enough? When we think about what it takes to achieve success lots of words come to mind….passion, drive, work ethic, etc etc. Personally I often think resourcefulness and persistence are a key part of the equation. Just having that ability to see things through even when it’s not going your way. But I don’t think persistence alone is enough, that could result in just

Read More »

8 Points for a Better Performance Programme

Want to get more from your clients’ performance programmes? Try these 8 Points for a Better Performance Programme from our CEO, Brendan Chaplin. With over a decade of experience in coaching athletes at many different levels of performance, he’s identified some trends that great programmes exhibit, that get big results! Below are his ‘golden rules’ to consider when it comes to programming for performance. This

Read More »

7 Easy Steps to Set Goals

Whilst 2020 hasn’t been the year we expected, you can still set your goals and achieve them. In fact, there has never been a more important time to focus on what you truly want from your career. Below are a few points from our CEO Brendan Chaplin to help you plan and simplify this process and provide you with key goal setting principles. Step 1

Read More »

Elite Coach Mentorship Student Success Stories

  We don’t just say we will get results… we make it happen! This article is here for anyone thinking about joining our Elite Coach Mentorship, we want to inspire and celebrate with you the Elite Coach Mentorship student success stories. Jonny Williams had been working overseas for 17 years, he started a gym business back in 2017 but it had always been in the

Read More »

Strength Training For Children & Young Adults

Should children do strength training? A controversial and highly debated topic. Here we look at strength training for children, Strength Coach Nick Grantham’s view and explore some of the common questions when it comes to training our younger population. If you are looking to skip straight to our youth S&C courses head to this page on our YSCA. As adults, it is now becoming increasingly

Read More »

Find out more about 0% finance options
Call us on 0113 8591406 or pop in your details below and we will call you straight back!

Complete the details below to be sent further details on our Level 4:

By entering your contact details you agree to receive our marketing communications in line with our privacy policy

Register your details

By entering your contact details you agree to receive our marketing communications in line with our privacy policy