Many endurance athletes adopt the 'train low, compete high' approach which sees them train at high altitude (low available oxygen) and then compete under normal conditions (that are relatively propitious to performance).
So... In the context of powerlifting, how does deadlifting with a pipe and rubber-coated plates (Inc. an inherent deficit) bode in the lead up to an Eleiko-replete competition? As competition nears training specificity is necessarily dialled in, but the concept of 'training low' to make the competition specific phase of training easier is a fascinating one.
#PhysioPhyt #strengthbasedpractice #deadlifts #EnhancedWashoku #TrainLowCompeteHigh #powerlifting #理学療法 #トレーニング
Ancora attrezzatura nuova per nuove attività sudoripare a partire da settembre 2018. Nothing can stop us now. Nel frattempo continueremo ad allenarci all'aperto al parco Colletta. Perché non vieni a provare?
❓How long before I lose my gains❓
Despite the lack of sleep and energy due to work and being immersed in a exhilarating environment at @theipf
worlds, I decided to try out some squats with my new @a7intl
Not sure if it's the shirt or the weights are fake but squats feel surprisingly good.
Considering the fact that I've not squatted in more than a week, I'm very surprised but how well it moved. Then I recall that it takes approximately two weeks before you see any noticeable loss of training effect.
Guess we don't always have to be worried about losing gains while you're on a holiday even if you stray a little from structured programming.
#thestrengthguys #tsg #bluetakeover #powerlifting #squats #canada #YEG #ipfworlds #science
Coach Dan and Jamie were at QUT today for a presentation by Scott Guyett who is the head of Sport Science at Crystal Palace Football Club in the English Premier League. The presentation addressed various periodised training methodologies, week-to-week session breakdowns, manipulation of physical, tactical and technical elements, rehabilitation exercises and practical drills.
Both boys enjoyed the presentation and aspire to gain a similar position someday within a professional football club.
Posture and form when we are active is just as important as when we are stationary. Consciously performing and thinking about technique is the key to injury prevention and rehabilitation. 👌🏼
Meet Dr. Moira McCarthy..
✖️ Board Certified Orthopedic Surgeon
⚽️ Sports Medicine Specialist
📍 New York City | Stamford, CT
Book an appointment by clicking the link in bio!
⚡✔🔝O AGULHAMENTO SECO ou DRY NEEDLING, apesar de ser confundido com a acupuntura tradicional chinesa, é uma técnica ocidental baseada em PRINCÍPIOS NEUROFISIOLÓGICOS DISTINTOS, consiste em um procedimento minimamente invasivo onde é realizada a inserção de uma agulha em um ponto gatilho ou banda tensa miofascial, com o objetivo de reduzir a dor, restaurar a amplitude de movimento e acelerar a recuperação muscular pós treino. Quando a agulha é inserida no ponto gatilho há um aumento de irrigação sanguínea no local do agulhamento, melhorando a circulação e oxigenação os tecidos causando o relaxamento da musculatura e DIMINUIÇÃO DA DOR. Agende uma sessão e SINTA A DIFERENÇA!!⚡⚡🌋💪 #DryNeedling #AgulhamentoSeco #FisioterapiaDesportiva #SportsScience #AltoRendimento #Crossfit #Crosstraining #TerceiroDistrito
ACL REHAB UPDATE 🏃♂️. 4 Weeks post surgery for Anterior Cruciate Ligament (ACL) Surgical Repair ✂️🔨. Better depth with Squats this week, still a ways to go though.
Knee felt great under some light load, calf was a bit shaky from 30mins of pilates before though 😂.
✔ Pain Free.
✔ Range Improving every day.
✔ Strength Improving every day.
✔ Quad + Calf size returning.
✔ Stairs are easier, haha.
Thank you to @flicmoore
for your help and guidance!
Did you know that grouping children and young athletes based on their chronological age causes considerable problems as they can vary considerably in biological maturation?
Instead, "bio-banding" groups children based on physicality rather than age.
This is not to suggest that it is the only way, but just another method to use every once and a while like many professional sports academies already do.
Find out more about this is done and TAG A FRIEND who works with young athletes...
LINK IN OUR BIO ➡️👤➡️ @scienceforsport
Trying to break my fast but Jeffery over here is having none of that 🐒 Today’s topic - you guessed it! 🏃🏻♂️🏃🏻♀️🏃🏻♂️🏃🏻♀️🏃🏻♂️🏃🏻♀️ Fasting.
No not running fast to get to the fridge (my favourite). We’re talking about Fasting, which is scientifically called Time Restricted Feeding or TRF as we’ll refer to it.
There are two types of TRF that we’ll refer to today. One is Intermittent Fasting (IF), which is 16 hours of no eating, and 8 hours of feeding. The other is Alternate Day Fasting (ADF), which is one day fasting and the next day feeding repeated.
Going over the 11 papers, I noticed an interesting trend that supported the idea behind the fad... it worked!
But there’s a catch.
TRF has slightly better results than normal caloric restriction in terms of fat loss. In one study there was a 12% greater reduction in fat loss over 8 weeks for the IF group, even when the same calories were consumed (this doesn’t reflect everyone). 🙅🏼♂️ However, there was a drop in Leptin, Testosterone and Respiratory Ratio with an unchanged RMR. Let me explain in English.
Growth hormones decrease over time 💪 during a fasting cycle as well as your fat burning hormones, and your fat oxidisation (how well you convert fat to energy) increases!
Here’s the trade off. You can get greater short term results, but long term you’re hindering progression through hormone inhibiting. So my suggestion would be to use Fasting (if adherable) during an 8-12 week cut, and get back to normal eating as soon as you complete a fat loss phase.
No difference between IF and ADF was seen, so choose the strategy you prefer. If not tracking, ADF would probably be the most proficient way. Or as one study suggests, have a single meal on your fasted day (especially if working out) and then eat normally on your feeding day.
Remember, this does not reflect fasted training of any sort. No benefits come from fasted cardio or gym, in fact it can hinder your results due to restricted performance. 🏋🏻♂️ This is why I gym after meal 1 while Intermittent Fasting (usually around midday), as it gives me greater energy for performance.
Remember, the best diet is the one you can best stick to. ✌
New periodised TRAINING BLOCK for our group Strength & Conditioning sessions start this week.
Key focus for this month is Strength & Stability through full Range of Motion.
Tough training session? Check out the advice on the SmartCoach app - tips on rest, recovery and nutrition 👌🏼 #playsmart
If success in sports or training really is the top priority for you - Do you REALLY give 💯% to make it? ⚪How do you know if you really have given it your ALL to achieve the goals? ⚪How do you know that the way you have selected is the most optimal? ⚪What is actually meant, both practical and philosophical, when people talk about "giving 100%"? ⚪Do you have the insight and knowledge of what hard work and giving 100% really is and what it means to you and demands from you?⚪ Do you have the long-term and strong desire to strive for your dream and goals? ⚪Often there are the small margins that determine when it comes to winning, being the best and really succeed in sports!
Imagine if you can go through these factors piece by piece and significantly increase the ability to build success? We have created a unique and innovative overall model (OMIDTI) and checklist that contains 60 main factors (and several sub-points), all contributing to increasing the potential for achieving goals and success in training and sports!
Check out www.sportsexpand.com and see how it creates new ways, thoughts or insights for you or your team!
Comment and discuss your opinions about "giving 100%" #workinghard #hardwork #giveityourall #training #give100
% #traininghard #100
% #sports #sportsscience #win #goal #goals #winning #numberone #allin #gold #trainingmotivation #goldmedal #trainingperformance #succeed #success #trainingprinciples #trainingconsultant #champion #championship #noexcuses #complete #maximize
Playing around with some single leg rebounding broad jumps. These are great for building single leg explosiveness and stability! With my clients, I like to progress them from static single leg exercises (like a split squat or an RDL) to a more ballistic exercise like this. In order to build stability and strength in all planes of movement, it’s important to continue to progress your single leg work!
“. You don't need to develop movements that directly mimic the skill of the sport, but movements that facilitate the development of this skill can help” @strong_by_science
Demonstrating one of my favorite SST weightroom means for sprinting: oscillatory SL reverse hyper. It’s important to remember that most of the things we do in the weightroom are used to create a “general” adaptation, which sets the stage for “specific” transfer of “weightroom” strength to sport. . 9/10x, trying to mimic sport movements in the gym is a fools errand. Just because something visually appears to be (biomechanically) similar to sport, does not mean that other correspondence criteria (in what regime the muscles are contracting, the rate at which they are contracting, magnitude of force ect) are being met. -
However, there are certain exercises that DO fill many of the correspondence checkboxes. Are they 100% specific to sport? No. Do they accumulate a high level of progressive functionality, especially when combined with other weightroom means and exercises? YES. Weightroom training is NOT about choosing exercises that are 100% Sports specific. -
- “Neurobiological systems have the propensity to self optimize over time”. In other words, your nervous system is really really good at putting all the pieces together. Build a base, choose a few exercises that fulfill slightly more correspondence criteria (bridge the gap between weightroom and sport), and then PRACTICE YOUR SPORT.
In reality, “technique” is not perfected only through repetitively practicing of said task. This is why people that are generally more “fit” (a very GENERAL quality) will be able to pick up and learn movement skills faster than someone who isn’t.
The more robust/functional you are in general, the more efficiently you will be able to find, and maximize your “optimum”. The weightroom should be used as an all around general tool for upgrading the athletes motor potential and key biomotor abilities, all while creating options and strategies for task solving/self organization.
Projeto 50 estudos científicos que podem ajudar a Seleção Brasileira de futebol na preparação para a Copa do Mundo de 2018.
Organizador: Prof. Me. Marcos Antônio Mattos dos Reis (não sou autor e nem sou colaborador deste estudo). Estudo 20 - 17/06/2018.
O modelo de jogo de uma equipe de futebol consiste no estilo de jogo estabelecido através de regras de ação específicas para cada situação de jogo (ações individuais, setoriais, inter-setoriais e coletivas quando a equipe tem a posse de bola, quando perde a posse de bola, quando não tem a posse de bola e quando recupera a posse de bola). Dentro desta perspectiva, os treinadores de futebol estabelecem o comportamento tático específico da equipe aliado às estratégias de jogo de acordo com as características de cada adversário. Desta forma, identificar o modelo de jogo das equipes e associar os indicadores de desempenho a tais estilos de jogo devem ser levados em consideração no planejamento das equipes. Este estudo mostra que os passes para frente e os passes laterais (na direção dos corredores laterais do campo de jogo) estão associados a um estilo de jogo que valoriza a posse de bola nas grandes equipes do futebol europeu. Desta forma, não adianta apenas ter a posse de bola, mas a circulação da posse de bola em profundidade e amplitude devem ser exploradas a fim de causar desequilíbrios na equipe adversária aumentando a possibilidade de marcação de gols. Em relação ao estilo de jogo defensivo, foi encontrada uma associação com a recuperação da posse de bola no corredor central do campo de jogo, o que pode facilitar na transição ofensiva e aumentar as chances de finalização no gol adversário imediatamente após a recuperação da posse de bola.
Fonte: Fernandez-Navarro, J.; Fradua, L.; Zubillaga, A.; Ford, P.; McRobert, A. Attacking and defensive styles of play in soccer: analysis of Spanish and English elite teams. Journal of Sports Sciences, 2016.
#soccer #science #sportsscience #worldcup #fifa #futebol #football #brasil #cbf #russian #2018
This is a great example of wasting much needed water during a ride, luckily there is a better solution that will help you use less water and use it more efficiently, that solution is called Spruzza! #Spruzzamist #beatheheat
Tap the link in our bio for more information!
These are the pushup numbers for a work out. Start at the number, do that amount, rest, then do the next lowest number. Rest target is 1 min but it depends on what you are ready and able for. So it goes 35, rest, 34, rest, 33, rest...
I also throw in diamonds and pullups. Pushup, 10 diamonds, 4 pullups, rest, next number but diamonds and pullups stay at the same number. Highest number I've ever tried is 35. Also written is deck of cards and some numbers of a weight and reps on something else. Happy father's day, I'm starting at 35 today. Stay hydrated, it's hot and humid, drink WATER before you feel thirsty
DONT WORK HARDER WORK SMARTER. -
You’re looking at an athlete that went from a 4.6 to a 4.4 an did nearly HALF of the unnecessary work most people do. All of the “sprint” work that we did here was intelligent and laid out well over th course of the training cycle. Running your athletes into the ground with a lot of “junk” volume will NOT make them faster, ESPECIALLY if they’re track and field athletes. Speed training is the true definition of quality over quantity. -
Contrast training methods are one of my absolute favorite tools to use for not only optimizing technique, but also for packing a powerful training stimulus that reduces the need for excessive volume. Let’s put it this way: if you’re an athlete, why the hell woudnt you want to use “smart” methods that allow you to do less, but get MORE? This means less wear and tear on your joints, and better results overall. You only have so much energy to spend in the gym, so you better be spending it on exercises and methods that give you the most “bang for your buck”. -
Here we performed a contrast of sled pushes into a sprint. By performing the sled pushes before, you are taking advantage of the “potentiation effect”. In other words, after I push the sled, more muscle motor units will be “awake” or “firing”, leading to improved performance on all subsequent exercises and sets. As usual, all of this was micro-dosed for ⬆️ quality and ⬇️ fatigue. The days of doing exhausting hour long speed sessions needs to end. There’s a better way. -
These were some of the first videos I took. Unfortunately I didn’t get anymore, but we were able to fix all of the technical issues seen in the first video simply from doing the contrast work. We saw a significant improvement from set to set, and then immediately cut the session on a good note once we hit a wall. Put athletes into the right position, stop over coaching them, and let the self-optimization unfold before your eyes. It’s really that simple, and doesn’t need to be complicated with unnecessary drills
- “athletes shouldn’t train that way”
- “I don’t want my athletes to look like you”
- “that’s not functional”
- “that’s bad for their backs”
- “they don’t need to be that strong”
- “we don’t need bands and chains for lock out strength”
- “that’s not wrestling strong”
-“that’s for powerlifters”
-“I don’t like that westCOAST barbell stuff”
- “they shouldn’t squat to a box bc they don’t do that on the field”
- “why are their feet so wide”
- “they need more core”
-“that’s not gonna make them explosive”
- “they need more single leg work”
- “we don’t need to use those weird bars”
-“how can you get strong pushing a light weight fast? We need power!”
- “that’s not sport specific enough”
The list of ignorant shit could go on for days that you’ve had to listen to. That’s fine when it’s all said and done you can just point to the scoreboard. There IS a better way to train!” @nateharvey2600
MAXIMAL STRENGTH and CONDITIONING are two words that seem to be on two opposite sides of the spectrum when talking sports performance training . I’m sure you’ve all heard an argument between two people that probably goes something along the lines of: “yea well It doesn’t matter how much you squat because I have more endurance than you bro!” ...and vise versa. Believe it or not, being strong and having “endurance” or “good conditioning” aren’t polar opposites. -
Let’s assume your job is to load 40lbs boxes off the ground and into a truck all day long. Person A has a 315lbs deadlift and lifts weight a lot , while person B has a 100lbs deadlift and runs 5x a week. After an hour of work, who do you think is going to be more exhausted? Clearly person B, because each box represents a much higher percentage of his one rep maximum. The same applies to sports. The stronger you are, the more “submaxinal” everything becomes. Be It wrestling an opponent or throwing a baseball. Strength is NOT all that matters, but you cannot denny it’s foundational importance. -
Strength + technical efficiency in your sport = insane endurance and work capacity. Technical efficiency + strength allows you to execute sport skill efficiently without wasting unnecessary energy in the process. If you lack both of these, you will appear to have “bad conditioning” or endurance” as a result. -
Unless you’re obese, or take 10minutes of rest between every exercise you do in the gym, your “conditioning” is probably not as bad as you might think. Of course when It comes to sports, actually practicing your sport is going to be the best way to build specific conditioning, and there’s still no excuse for not doing basic GPP and aerobic fitness.
Estou pronto pra queima, 14 barras de proteína, 2 por noite para não catabolisar 😂😂
É semana académica mas não é pra perder os ganhos 😁💪
Cada um protege os seus bens mais preciosos e pra mim as minhas marmitas são um deles, essenciais pro meu dia-a-dia!
Preparo sempre 8 refeições para 4 dias da semana que passo fora de casa porque onde vivo não tenho cozinha, as outras faço-as eu, skyr, bananas, aveia, papa de arroz, oreos, etc, com estes ingredientes dá pra fazer receitas bem saborosas e nutritivas, basta saber 😉
Apesar de ser defensor da dieta flexível (que como já disse é mais uma filosofia de dieta do que regime em si) não quer dizer que coma só porcarias, defendo 80-90% deve vir de calorias "limpas" ou 100%, não precisas de comer "porcaria", mas se comeres basta saberes encaixar na dieta e sem arrependimentos.
Agora vou-te dar o segredo pra ganhares massa muscular:
Treino adequado + dieta adequada + descanso adequado = ganhos 💪
What's is your physique goal ? 💪