david dean

Sport scientist @cardiffmet. All views are my own

[The Football Physio @TheFootballPhys]

⚽📊 Optimising Post-Match Recovery for Football Players

🔗https://t.co/fgLhQ49obz

[Mike Mentzer @mikementzer80]

Abs training. Stop overcomplicating it:

Hanging leg raise: 1 set to failure (15-20 reps)
Weighted crunch: 1 set to failure (12-15 reps)

Think about pulling your ribcage toward your pelvis, not lifting your head.
Rest the full 7 days. That's the entire abs session.

Two sets. Full effort. Done.

#HeavyDuty #HIT #MidsectionWork

[STATSports @statsports]

We think this is a very fair critique of the ‘viral’ French national team reconditioning session.

Within the context of collective vs individualised fitness work…

Ibrahima Konate probably doesn’t respond to a 10-minute block of interval runs in the same way as Malo Gusto.

Ultimately, the question becomes: how do you condition large groups of players with different physical profiles at the same time?

A short lead-in time with players arriving with different levels of fitness is difficult to manage.

[MM @user_mm_]

With summer right around the corner, those abs BETTER be popping...

If not, welcome to ab training 101:

- All I've done for years is 2 sets of cable crunches 2-3x/wk
- Like anything else, you must progressively overload
- Make sure you think "chest up & flex your spine" on the way up for a good stretch
- And think "bring chest to hip" on the way down to really hit em
- Most important step...lose body fat!!!

Voila! 🪄

(Honorable mention to crunch machine and leg raises *when done correctly*)

[Captain Creps @CaptainCreps]

This might just be the hardest P-6000 of 2026 so far! 🔥

[STATSports @statsports]

General rule of thumb: for every 10m sprint, rest 1 min.

Otherwise, you’re training conditioning, rather than maximal speed.

[Dalton (Analyze & Optimize) @Outdoctrination]

This is the best red light device company I am aware of, their light has 630 / 660 nm wavelengths. They also provide extra info on power / irradiance which could be relevant for this use.

You can get 20% off using this link: https://t.co/baErqGT8XX

[david dean @davedean1976]

@DartsWithMatt Hi Matt
With your tripod stand how many screws do you have in the back of your board to connect to tripod I only have one and board wobbles a bit what do you find cheers Matt

[BBC Sport @BBCSport]

Sir @chrishoy and wife Lady @SarraHoy open up about his journey with terminal cancer and how their blossom tree became a powerful teaching tool for their children.

▶️ Watch Sir Chris Hoy: Cancer, Courage & Me on Thursday 18 December at 21:00 GMT on BBC One and BBC iPlayer.

[Cardiff City FC @CardiffCityFC]

Back to winning ways on the road 🙌

#CityAsOne

[david dean @davedean1976]

@NorthwichVicsFC @MidlandLeague Langley was outstanding have we got him now in team

[david dean @davedean1976]

@TheDabbers What a signing some player 👍

[Sky Sports News @SkySportsNews]

Thomas Tuchel on the 'Nike Mind' shoes his players are wearing... 🧠 👟

[Tom Coughlin @tecoughlin]

Post-exercise recovery strategies for football ⚽️

This new systematic review compiled data from 41 randomised controlled trials to establish the best recovery strategies for football players 📚

Here are the key strategies ⬇️

COLD-WATER IMMERSION 💧

🧊 Immerse in 10–15 °C water for 10–15 min within 1 h post-training or match

🗓️ Can be repeated on following days

CONTRAST-WATER IMMERSION ♨️

💦 Alternate 1–2 min of hot water (36–40 °C) and 1 min of cold water (10–15 °C) for a total of 6–15 min

⏱️ Start within 1 h post-session

ACTIVE RECOVERY 🚴‍♂️

🏃‍♂️ Perform 10–20 min of low-intensity cycling or running combined with dynamic stretching
⏰ Commence ~24 hr after training or match

BLOOD FLOW RESTRICTION 🩸

💪 Apply 3 cycles of 5 min occlusion (50 mmHg above systolic blood pressure) with 5 min reperfusion using thigh cuffs while supine

FOAM ROLLING ⚙️

🦵 Roll quadriceps, hamstrings, adductors, glutes, and calves for 45 s each leg starting distally

⏳ Within 1 h post-match; can be repeated later

STATIC STRETCHING 🤸‍♂️

🧘‍♂️ Hold 30 s stretches for quadriceps, hamstrings, adductors, glutes, and calves

⏱️ Within 30 min post-training

WHOLE-BODY CRYOTHERAPY ❄️

🧊 Expose the body to −135 °C to −180 °C for 120–180 s

⏱️ Within 1 h post-match; repeatable across recovery days

MINDFULNESS INTERVENTION 🧠

💭 Perform 8 min total: 2 min mindful breathing → 4 min body scan → 2 min mindful breathing to enhance relaxation and focus

DAYTIME NAP 😴

🛏️ Take a 40 min nap opportunity in the early afternoon to improve both physical and mental recovery

PRE-SLEEP CASEIN CONSUMPTION 🥛

🧃 Consume 40 g of casein protein within 30 min before sleep to enhance overnight muscle repair

BEETROOT JUICE 🫜

🥤 Drink 150 mL twice daily (morning and evening) to support performance recovery and reduce soreness

CURCUMIN SUPPLEMENTATION 🫚

💊 Consume 500 mg of curcumin

⏱️ within 1 h post-training or match to reduce muscle soreness and inflammation

Although this review outlines a variety of recovery strategies, all may not be appropriate given match demands, resources and preferences 📊

Recovery strategies should be individualised based on the above in conjunction with players and coaches to maximise buy-in and effectiveness ✅

Reference:

https://t.co/OJIEDY73mz

Subscribe to Performance Nutrition Digest FREE to receive your daily study breakdown, straight to your inbox or via the Substack app 📥

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Performance Nutrition Digest is powered by Healthspan Elite⚡️

https://t.co/x7WMHaanT4

[Dr Paddy Barrett @Paddy_Barrett]

Think your blood pressure (BP) is under control?

If it is routinely in the 130-150 range compared to the 110 - 130 range then your risk of:

Major Heart Events ⬆️ 26%
Stroke ⬆️ 33%
Heart Attack ⬆️ 33%
Heart Failure ⬆️ 73%
Heart Death ⬆️ 28%

Still think your BP is under control?

[Akshay Dawra @IronSage_]

Every person over 35 blames aging for having less hair.

Turns out it's not age.

It's hormones, blood flow, and years of neglect.

Here are 3 simple fixes to prevent hair loss and reverse hair loss naturally:

[Pratik Patel @PratikxPatel]

My Postworkout Supplement Stack

Whey/EAAs- 40-50g/10-20g
Fish oil EPA+DHA- 2g
Creatine (Creapure)- 10g
Lactoferrin (effera)- 170mg
Pomegranate/Orange Juice- 12oz

Benefits:
-Enhanced MPS
-Glycogen replenishment
-Saturate PCr stores
-Muscle cell growth
-Cellular hydration
-Anti-inflammatory
-Mitigate muscle soreness
-Limits oxidative stress
-Supports mitochondrial health
-Blunts excessive post-exercise inflammation in joints/muscles without impairing hypertrophy/growth
-Enhanced O2 transport and blood flow
-Accelerates recovery between workouts
-Electrolytes, antioxidants, polyphenols
-Etc. etc.

[Cyril McGrath performance & rehab @MillaCoach]

Aerobic capacity work 12 min block this is quite tough when your aiming for 80 to 90 secs pace the turns suck the life out of the energy system try keep each rep consistent and try stay in the 80 to 90 secs window

[david dean @davedean1976]

@profmikegleeson Brill thanks so much was thinking pre bed 👍👍