The Peak Performance Podcast with Brad Young: Episode 9 Sustainable Athletic Training
Sports Technology Workbook
Disclaimer: The opinions shared on this podcast are for informational purposes only and are not intended to diagnose, treat, or cure any medical conditions.
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Motion Analysis Systems
Objective: Understand how motion analysis systems can improve athletic performance.
What are motion analysis systems?
  • Define motion analysis in sports.
  • List examples of sports where motion analysis is commonly used (e.g., baseball, golf).
Practical Application:
  • Describe how motion feedback can help athletes refine their technique.
  • Discuss the importance of form for achieving peak performance.
Activity:
  • Record a short video of yourself performing a sports movement (e.g., swinging a bat, hitting a golf ball).
  • Analyze the movement using a free motion analysis app or software (if available).
  • Write down key insights about your form and potential areas for improvement.
Hydration Monitoring Devices
Objective: Learn the importance of hydration and how technology aids in maintaining fluid balance.
What are hydration monitoring devices?
  • Explain the function of devices like LVL and Gatorade Smart Cap.
  • Highlight why hydration is critical for athletic performance.
Practical Application:
  • Describe how these devices provide real-time hydration feedback.
  • Discuss tips for maintaining optimal hydration during training or competition.
Activity:
  • Track your water intake for one day.
  • Compare your hydration to the recommendations provided by the devices (if using one) or general hydration guidelines.
  • Reflect on how changes to hydration habits could improve performance.
Athletic Recovery Systems
Objective: Explore recovery technologies and their role in enhancing performance.
What are athletic recovery systems?
  • Define systems like Hyperice and Therabody.
  • Discuss their benefits in recovery, such as improved blood flow and reduced soreness.
Practical Application:
  • Explain different recovery methods (e.g., vibration therapy, compression therapy).
  • Describe the situations or conditions where recovery technology is most useful.
Activity:
  • If available, use a recovery system after a workout.
  • Journal your experience, noting changes in soreness, flexibility, or recovery time.
  • If a system is unavailable, research and summarize an article or study on the effectiveness of these recovery tools.
Reflection Questions
  1. Which of these technologies do you feel would most benefit your own athletic performance, and why?
  1. What are some potential limitations or challenges of using sports technologies in training and recovery?
  1. How might you integrate these tools into a regular training routine?
This workbook is designed to help athletes and fitness enthusiasts deepen their understanding of sports technologies, adopt best practices, and reflect on their personal performance improvement
Recovery Techniques Workbook
Welcome to the Recovery Techniques Workbook. This guide will help you explore advanced recovery strategies and incorporate them into your fitness or wellness routine effectively. Use the following sections to track your progress and reflect on the results of implementing these cutting-edge recovery tools.
Section 1: Cryotherapy Chambers
How It Works
Cryotherapy involves brief exposure to extremely cold temperatures to reduce inflammation and accelerate muscle recovery.
Action Steps
  1. Locate a cryotherapy center near you or explore portable options.
  1. Schedule at least one session per week post-intense workouts.
  1. Monitor recovery times and note improvements in muscle soreness.
Reflection
  • How did your body respond to cryotherapy?
  • Did you notice reduced inflammation or faster recovery?
Infrared Saunas
How It Works
Infrared saunas use infrared light to gently raise your body temperature, promoting detoxification, improved circulation, and relaxation.
Action Steps
  1. Aim for short sessions (15–30 minutes) after high-intensity training.
  1. Stay hydrated before and after each session.
  1. Track whether stress levels and circulation improve over time.
Reflection
  • Did you feel a difference in your overall relaxation and energy levels?
  • What changes, if any, did you notice in your workout recovery?
Floatation Tanks
How It Works
Floatation tanks use sensory deprivation techniques to eliminate distractions, helping your mind and body enter a state of deep relaxation.
Action Steps
  1. Explore float therapy locations or invest in a personal tank at home.
  1. Schedule a session on rest days to enhance recovery.
  1. Log your mental and physical state post-float to gauge improvements in stress relief.
Reflection
  • How did floating impact your recovery and stress levels?
  • Did it help you feel more focused or refreshed?
Compression Therapy Systems
How It Works
Compression therapy systems use controlled pressure to boost blood flow and speed up recovery after physical activity.
Action Steps
  1. Invest in a personal compression boot system or visit a recovery clinic.
  1. Use the system immediately after workouts for optimal results.
  1. Record any changes in muscle fatigue and overall recovery speed.
Reflection
  • How effective was compression therapy in reducing fatigue?
  • Would you recommend it for others in intense training programs?
Percussion Massage Devices
How It Works
Percussion devices apply concentrated pressure through rapid vibrations, targeting sore muscles and alleviating tension.
Action Steps
  1. Choose a high-quality massage device tailored to your needs.
  1. Use on target muscle groups before or after workouts.
  1. Evaluate improvements in muscle tension and mobility over time.
Reflection
  • How did using a percussion device affect your muscle recovery?
  • Were you able to reach tough tension points effectively?
By incorporating these advanced recovery technologies into your routine, you can optimize your performance and ensure your body functions at its best. Use this workbook to track your progress, experiment with different techniques, and discover what works best for your recovery.
Mental Conditioning and Technology
Peak performance isn't just physical—it's mental too. Tools like meditation apps (think Headspace and Calm) and neurofeedback devices such as the Muse headband help athletes build focus, manage stress, and improve mindfulness. Sports psychology highlights that mental resilience contributes significantly to performance, especially during high-pressure moments.
Visualization exercises, where athletes mentally rehearse their performance, are another technique backed by science. Studies show this practice helps fine-tune motor skills, improve focus, and boost confidence. Combined with high-tech tools, these mental conditioning practices elevate an athlete from good to great.
Top 5 Mental Conditioning Techniques
  1. Visualization This technique involves mentally rehearsing performance scenarios, imagining specific actions, and visualizing success. By creating vivid mental images of achieving goals, athletes can prime their minds and bodies for optimal performance.
  1. Positive Self-Talk Replacing negative thoughts with positive affirmations helps build confidence and resilience. Positive self-talk encourages motivation and helps athletes bounce back quickly from setbacks.
  1. Mindfulness and Meditation Practicing mindfulness and meditation helps athletes stay present and reduce anxiety. These techniques cultivate a focused and calm mind, which is crucial for maintaining peak performance during competitions.
  1. Goal Setting Setting clear, specific, and achievable goals provides athletes with direction and motivation. Breaking long-term goals into smaller milestones ensures steady progress and helps maintain focus.
  1. Breathing Exercises Controlled breathing techniques help regulate stress and build composure in high-pressure situations. Deep, rhythmic breathing increases oxygen supply to the brain, promoting relaxation and sharpening focus.
Mental Conditioning and Technology in Athletics
Section 1: Mental Conditioning Techniques
Activity 1 - Identifying Negative Thoughts
Write down some of the negative thoughts or self-doubts you experience during practice or competition. Then, reframe each one into a positive affirmation to practice positive self-talk.
E.g., "I'll never be good enough" → "I am improving every day and getting closer to my goals."
List 3-5 examples of your reframed affirmations below:
  1. __________________________
  1. __________________________
  1. __________________________
  1. __________________________
  1. __________________________
Activity 2 - Goal Setting Exercise
Choose one long-term athletic goal. Break it into smaller, achievable milestones, and write them below:
Long-term Goal: __________________________
  • Milestone 1: __________________________
  • Milestone 2: __________________________
  • Milestone 3: __________________________
Reflect on how meeting these milestones will bring you closer to your ultimate objective.
Breathing for Relaxation
Activity 3 - Breathing Exercise
Practice the 4-7-8 breathing technique:
  1. Breathe in deeply for 4 seconds.
  1. Hold your breath for 7 seconds.
  1. Exhale slowly for 8 seconds.
Repeat this cycle 5 times and note how you feel afterward.
Reflection Question: How does practicing breathing exercises impact your focus and relaxation during high-pressure situations? Write your thoughts below.
__________________________
Section 2: Leveraging Technology for Mental Conditioning
Activity 4 - Mindfulness Apps
Explore a mindfulness or meditation app of your choice (e.g., Headspace, Calm). Spend 10 minutes engaging in a guided meditation session and write about the experience.
  • What app did you use? __________________________
  • How did it make you feel? __________________________
Using Wearable Technology
Activity 5 - Wearable Tech for Mental Conditioning
If you have access to wearable tech (e.g., fitness trackers, heart rate monitors), track your stress or breathing levels during practice. Reflect on how the data can help you make improvements to your mental conditioning techniques.
How can this information guide your training? __________________________
By combining mental conditioning practices with the insights provided by technology, athletes can create an integrated approach to improving focus, resilience, and performance.