Post Workout Procedure and Protocol

• Immediately follow workout with easy (not slow) cool-down (varies in distance/presence dependent on workout stimulus)

• Take in 16 ounces of water immediately from your water bottle, not the water fountain

• Complete required supplement work for the day (post work) (Post-work plays an integral role in the day’s intended stimulus as well in order to elicit the correct hormonal response, enhance adaptation, etc.)

• Within 30 – 40 minutes of workout take 12-16 ounces of a glucose polymer/electrolyte drink (Gatorade, etc.) and eat/drink 50-100 grams of carbohydrates and 10-25 grams of protein

• Complete any necessary pre/rehab work (foam roller, stick, lacrosse ball) and/or mobility/stretching work

• Eat a full, proper meal within 2-4 hours of the end of your workout (follow same nutritional guidelines as above)

• Continue hydration with at least 24 oz. of additional fluid

• Sleep 8+ hours (in own bed, with routine bedtime)

*Especially for those who are routinely sick with colds, etc., it is recommended that you also take Zinc Lozenges after your hard workouts as directed in the Post-Competition Procedure and Protocol

Post Competition Procedure and Protocol (for final race of day)

• Immediately follow race with gradual, easy (not slow) cool-down (varies in distance - typically 5+ min. minimum)

• Take in 16 ounces of water immediately from your water bottle, not the water fountain

• Follow with 5-10 minutes of general stretching (active isolated stretching routine and partner stretching)

• Within 30 – 40 minutes of last race take 12-16 ounces of a glucose polymer/electrolyte drink (Gatorade, etc.) and/ eat/drink 50-100 grams of carbohydrates and 10-25 grams of protein

• Take a Zinc Lozenge  (after high intensity exercise, there is an increased susceptibility to upper respiratory infections due to something known as the ‘J-Curve Response’)

• Only if necessary: complete any needed rehab work (foam roller, stick, lacrosse ball), etc.

\

• Eat a full, proper meal within 2-4 hours of the end of your race (follow the same nutritional guidelines as above)

• Continue taking Zinc Lozenges every 2 hours

• Continue hydration with at least 24 oz. of additional fluid

• Sleep 8+ hours (in own bed, with routine bed time)

Post Competition Procedure and Warm-up for Doubling

• Within 10-15 min. of the first race, complete a 5 min. cool-down run

• Complete ‘Cool-Down MYRTL’ Routine

• Scorpions (x10, per leg)
• Donkey Whips (x6, per leg)
• Table Top Reach-Through (x6, per side)
• Knee Circles - Fwd/Back (x6 per leg/direction)
• Catback/Sway Back (x10)

• Begin hydration with a diluted sports drink (ideally not just water)

• Depending on time until next race: refuel with light nutrition

• Rest in the shade and stay out of bright sunshine (especially if hot outside)

• If cold outside: re-dress in warm clothes and focus on staying warm

• Elevate legs for 6-10 minutes

• Begin modified warm-up below for 2nd race roughly 35-40 min. beforehand

• ‘Skip Warm-up’ Routine (20m)

• Skips with arms forward/backward (1 each)
• Backwards Skips
• Side Skips ‘Jumping Jacks’
• Carioca

• Leg Swing Routine

• ‘Warm-up MYRTL’

• MYRTL 1 minus Clams & Lateral Leg Raises

• Complete 5 min. Warm-up Run

• Modified Dynamic Drill Routine

• MaxV Posture March (20m)
• A-Skips (20m)
• High Knees (20m)
• Butt Kickers( 20m)

• Spike Up

• 2x150m In-and-outs: 50m acceleration - 50m @ 90-92% - 50m deceleration

• Finish with specific strides for 2nd race:

• 4x4/400 or 800m: 1x150m In-and-out @ 95%
• 1600m: 2x120m @ Goal Race Pace