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Train smarter. Recover deeper. Compete stronger.
ROSE'S WORKSHOPS
Rose has designed cutting-edge workshops for high performance sport. She can modify the length and format to suit the athlete or team. Coaching staff and management are encouraged to also take part.
Performance Lifestyle Masterclass
Session length - 2 hours.
Location - an indoor clubhouse or meeting room.
Workshop Format
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Introduction to hormetic stress and elite recovery strategies
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Small group discussion on the 'Anti-Performance Formula' : what applies, what doesn't, where the opportunity for improvement lies
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Sleep module: how to enhance deep slow wave sleep, improve sleep onset, duration and efficiency
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Breathing module: science-backed techniques for different situations: start line, post race recovery, in bed.
10 minute break
Guided breathwork: a warm up followed by down-regulating breathing to train the "off switch"
Thermal stress: how to use cold and heat for performance enhancement (time to exhaustion, VO2 max, power output, anabolic gains)
Wrap up: self-selected commitments to some of these new recovery techniques
Optional workshop addition (add an extra 30 mins): Guided Ice Bath to finish. How to do an ice bath masterfully for max benefits. Length, temp, time of day, frequency - all covered. I would bring the ice baths.
Contrast Therapy Masterclass
Session length - 2 hours.
Location - a hired contrast therapy facility or Rose's wellness garden GL6 0AH
Workshop Format
2-3 rounds of guided science-backed contrast therapy
This is immersive science-backed contrast therapy experience to support recovery and resilience.
Participants will learn to:
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Ice bath masterfully for maximum benefits: length, water temperature, time of day, frequency, gender differences.
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Incorporate sauna time into training regimes to stimulate human growth hormone production, increase time to exhaustion, improve circulation and clear out metabolic waste.
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Hydrate effectively to support a significant exercise and sauna load.
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Train their mental resilience in the cold, which spills over into other areas of life.
Oxygen Advantage® Breathing Masterclass
Session length - 60 to 90 minutes
Location - an indoor clubhouse or meeting room. Gym equipment might be beneficial.
Workshop Format
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Assess breathing patterns
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BOLT test
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Train the three dimensions of breathing:
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Biochemical
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Biomechanical
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Psychophysiological.
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Practice breath holds at rest, walking and jogging.
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Preparation for altitude training.
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If the athlete or group is ready, progress to simulated altitude training - this typically is for session 2. BOLT score must be 25 or higher.
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Discuss how to incorporate the techniques into warm up, training and championships.