Understanding the key components can optimize strength training by manipulating volume, intensity, sets, reps, and rest periods.
Higher volume and intensity workouts in strength training tend to decrease HRV, but it typically recovers within 24 hours.
HRV can be used as a valuable tool to modify strength training by adjusting volume or intensity based on HRV levels before a workout.
Deep dives
Key Components to a Strength Training Program
The podcast discusses the key components of a strength training program. It emphasizes the importance of understanding the demands and capacities of the task, such as strength, power, speed, and endurance. The volume and intensity of the training play a significant role in HRV. Higher volume and intensity workouts tend to lead to a drop in HRV. The podcast suggests strategies for optimizing strength training, such as keeping sets and reps at a reasonable level, not training to failure, and using rest periods greater than two minutes.
HRV and Strength Training
The podcast explores the relationship between HRV and strength training. It discusses how HRV can be affected by the volume and intensity of strength training sessions. Higher volume and intensity workouts are more likely to cause a decrease in HRV. The podcast also mentions that training not to failure and using appropriate rest periods can help mitigate the negative impact on HRV. Additionally, it highlights that HRV tends to recover relatively quickly after a strength training session, typically within 24 hours.
The Role of Novelty in HRV
The podcast does not specifically address the impact of novelty on HRV in strength training. However, it acknowledges that muscle soreness and pain, which can be associated with novel exercises, do not correlate with HRV. Therefore, the impact of novelty on HRV is not explicitly addressed in the podcast episode.
Using HRV to Modify Strength Training
The podcast emphasizes using HRV as a tool to modify strength training. It suggests that if HRV is still depressed before a training session, the volume or intensity of the workout can be adjusted. The podcast highlights the importance of not training to failure and keeping sets and rest periods within certain parameters to minimize the negative impact on HRV. It also mentions the potential benefits of delaying a training session if HRV has not returned to baseline within 24 hours.
Recovery Tools for Strength Training
The podcast briefly mentions various recovery tools and techniques for strength training. It suggests incorporating breathwork, meditation, yoga, stretching, foam rolling, and self-massage to promote recovery. The focus is on decreasing muscle tone, promoting parasympathetic drive, and shifting the body into a rest and digest state. The podcast also emphasizes the importance of individualizing and finding the right techniques that work best for each athlete.
On this week’s episode, WHOOP VP of Performance Science, Principal Scientist, Kristen Holmes is joined by WHOOP Senior Sport Scientist Chris Chapman. Chris is also the Lead Strength & Conditioning Coach of the Big Air / Slopestyle Team for Freestyle Ski Canada. Kristen and Chris discuss how Chris got into Heart Rate Variability (HRV) and how he applies it to training (3:40), how to assess training readiness in athletes (7:35), components of a strength training program (12:30), what is HRV and why it is important (18:45), how HRV is impacted by strength training (26:15), how people are adapting their HRV (34:00), how HRV can influence exertion and performance (45:45), recovery tools and tips (48:15), dealing with stress while training (54:15), and how age influences HRV (1:00:20).
