Total quality recovery (TQR) is a concept that assesses an athlete's recovery based on actions taken and their perceptions of recovery. It provides coaches and athletes with a simple 20-point scale checklist of recovery actions in key areas like nutrition, sleep, relaxation, and stretching. Scoring 13 points or higher indicates adequate recovery, while scores below 13 mean recovery is incomplete. High training loads require high TQR scores, with a minimum of 20 points needed on days with very intense training. TQR allows athletes and coaches to easily track recovery on a daily basis to optimize performance.
Total quality recovery (TQR) is a concept that assesses an athlete's recovery based on actions taken and their perceptions of recovery. It provides coaches and athletes with a simple 20-point scale checklist of recovery actions in key areas like nutrition, sleep, relaxation, and stretching. Scoring 13 points or higher indicates adequate recovery, while scores below 13 mean recovery is incomplete. High training loads require high TQR scores, with a minimum of 20 points needed on days with very intense training. TQR allows athletes and coaches to easily track recovery on a daily basis to optimize performance.
Total quality recovery (TQR) is a concept that assesses an athlete's recovery based on actions taken and their perceptions of recovery. It provides coaches and athletes with a simple 20-point scale checklist of recovery actions in key areas like nutrition, sleep, relaxation, and stretching. Scoring 13 points or higher indicates adequate recovery, while scores below 13 mean recovery is incomplete. High training loads require high TQR scores, with a minimum of 20 points needed on days with very intense training. TQR allows athletes and coaches to easily track recovery on a daily basis to optimize performance.
Total quality recovery (TQR) is a concept that assesses an athlete's recovery based on actions taken and their perceptions of recovery. It provides coaches and athletes with a simple 20-point scale checklist of recovery actions in key areas like nutrition, sleep, relaxation, and stretching. Scoring 13 points or higher indicates adequate recovery, while scores below 13 mean recovery is incomplete. High training loads require high TQR scores, with a minimum of 20 points needed on days with very intense training. TQR allows athletes and coaches to easily track recovery on a daily basis to optimize performance.
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TQR - Total Quality Recovery
(Kentta and Hassmen, 2002)
Total quality recovery (TQR) is a concept that looks at recovery as a
combination of recovery actions and the athlete's perceptions of recovery. When assessing RA's on a 20-point scale, it gives coaches and athletes a simple yet effective checklist of actions that lead to TQR without using more complicated or invasive tests. It is so simple that it can be done daily and it is easily assessed by the coach. Should recovery not be occurring as planned, the lacking action is easily identifiable.
Assessing TQR Athletes using the TQR method collect points in a 24-hour period. 20 points are available and a score of 20 is optimal for TQR. A score of 13 is considered the minimum score. Anything below that and recovery is incomplete (sometimes known as underrecovery). Always keep in mind that scores will vary from athlete to athlete and in a given athlete over time.
Recovery Points
Nutrition (10 points)
Breakfast - 1 point Lunch - 2 point Supper - 2 points Snacks between meals - 1 point Carbohydrate reloading after practice - 2 points This assumes quality, healthy balanced meals. Adequate hydration - throughout the day - 1 point - during/post workouts - 1 point Environmental factors will effect greatly how much is an adequate intake of fluids.
Sleep and Rest (4 points)
Good night of quality sleep - 3 points Daily nap (20-60min) - 1 point Quality of sleep would be measured using individual perception. Naps during the day should be short and sweet - too long will leave the athlete groggy. In this category, 4 "bonus" points can be obtained for and extra days rest (2 for half-day) to facilitate recovery and prevent overtraining. This allows the athletes a day off with a clean conscience.
Relaxation and Emotional Support (3 points)
Full mental/muscular relaxation ASAP after practice - 2 points Maintaining a relaxed state throughout the day - 1 point Here the goal is to use a variety of relaxation techniques (breathing, meditation, etc) to relax the physical and psychological halves of the human being. Also, support from family, friends and co-workers can help deal with the stresses of life, both athletic and otherwise.
Stretching and Warmdown (3 points)
Proper warmdown after each training period - 2 points Stretching all the exercised muscle groups - 1 point Warmdown is often the poor neglected cousin of warm-up. A solid warmdown should be thought of as active recovery for the body, leading to quicker muscular relaxation after training.
Ratings of Perceived Exertion
Ratings of perceived exertion (RPE's) are a qualitative and simple way of measuring the intensity of training. It takes into consideration mental and physical factors that provide the stresses of training. RPE's are often measured on a scale of 10 but if you use a scale of 20, then you can relate them to TQR - or relate recovery to training. The main advantage is that anyone can use them and they can be done daily with minimal effort.
Summary Always keep in mind that high training loads need to be matched up with high recovery points. During days of very high intensity training or high RPE , minimum scores may be the full 20 points. Remember that future training sessions are wasted if previous sessions have not been recovered from. An athlete cannot achieve supercompensation (and thus cannot improve performance) without full recovery. (RPE) (TQR)
