The Fundamentals of Nutrition and Compound MovementsSponsored by:
SpeakersLynn Clay Nutrition Consultant & published author
BJ Rule and Tommy Matthews Directors of Optimal Life Fitness. Trainer education providers
Agenda
• The importance of Nutrition in the Fitness Setting• The importance of Resistance training as a mode of exercise in health and fitness• Nutrition for the active male/female
• Break – 11.45am – 12 midday• • Weight management, effective dieting and goal setting• Losing Body Fat and the role of resistance training• • 1pm – 1.45pm Lunch• • Nutrition for increasing lean muscle• Resistance Training for Increasing muscle mass
• Break – 2.30pm – 2.45pm• • Nutrition for Performance • CV Fitness/Sports Specific strength and conditioning • • 3.45 – 5pm – Workshop and summaries.
The Importance of Nutrition in the Fitness Setting?
• Members / Clients desire for body transformation & improved health / fitness
o Obesity prevalence / trends o Causes of excess weighto Nutrition, Exercise & Health
• Benefits to the personal trainer / Health Club / Organisation
o A well balanced diet leads to improved energy and faster resultso Improved Client / Membership retentiono Opportunities for additional areas of secondary income / spendo Improved Job satisfaction / motivation levels
The Backdrop – obesity prevalence / trends (Apologies to Darwin)
Definition of obesityBody Mass Index >30 kg/m2
where BMI = Weight (kg) / Height (m)2
Overweight defined as BMI >25 kg/m2
Number of obese still rising
Obesity in Britain(Health Survey for England 2006)
• Over 1 in 5 adults is obese (BMI>30)
• 24% for both men and women
• The number has tripled over the last 20 years
• Nearly two-thirds of men and over half of women are overweight or obese (BMI>25)
• 67% of men, 56% of women
• Foresight project (2008) predicts that 60% of UK adults could be obese by 2050
Obesity in Britain(NAO report, January 2001)
4 most common problems linked to obesity
o cardiovascular disease
o type 2 diabetes
o hypertension
o osteoarthritis
Both Nutrition & Exercise can play a role in reducing incidence
Trends 1950 – 1990 in dietary intake and inactivity indicators in relationship to obesity
in Britain
(Prentice & Jebb, 1995)
Obesity – gluttony or sloth?
Calories no longer used after 50 years of labour-saving devices
Costain 2003
Weekly Activity 1950s/2000sShopping on foot/car, supermarket trolley 2400/276
Washing clothes by hand/machine 1500/270
Making coal fire/lighting gas fire 1300/~0
Making beds with blankets/duvet 575/300
Per hour
Mowing lawn by hand/machine mower 500/180
Driving without/with power steering 96/75
Is energy intake increasing or activitydecreasing?
Female Students 1988 2003rates of overweight: 15% 34%
physical activity (PAL= 1.64): no change
energy intake: increasedfat% decreasedCHO% increasedprotein% increased
Warwick PM & Reid J British Journal of Nutrition(2004), 92, 679–688
Other goals?
• Increase muscle
o Calories, protein, hormonal balance
• Improve performance
o Fuel , recovery, immunity
• Improve health
o Dietary balanceo Fibreo Fat intake
Benefits to the personal trainer / Health Club / Organisation
• A well balanced diet leads to improved energy and faster results
o This impacts on Client / Membership retention
• Opportunities for additional areas of secondary income / spend
o Sports Nutrition Market size - £462mo Delivering the nutritional needs
• Combination of good advice and convenient products
o Results come more easilyo Improved Job satisfaction / motivation levels / success
The Importance of Resistance Training as a mode of
exercise in Health and Fitness
• Resistance training is the most important mode of training as we are constantly living against resistance- gravity.
• Resistance training develops our musculoskeletal system.
• Our musculoskeletal system houses our CNS, PNS, internal organs and tissue. It is the framework and structure that allows us to function and live.
• Benefits of resistance training:• Improved posture, structure, performance, strength, speed, power,
range of movement, lean muscle mass and coordination.
• The benefits of resistance training occur as it:• Stimulates bone formation, • stimulates muscular adaptations, • stimulates connective tissue adaptations
The importance of stimulating bone formation
•Ageing populationIn the UK‚ in 2005‚ estimates based on the 2001 Census of
Population‚ there were more than 11 million people of state pension age and over (11‚244‚000)- Age Concern•Female clients: Osteoarthritis, osteoporosis,•Force absorption and projection•Stronger structure•Stimulating Bone Formation
- Use exercises that directly load the skeleton- Use compound exercises that direct forces through the spine and hip, and allow greater loads to be lifted- Overload the musculoskeletal system, and progressively increase the load as the tissues adapt. - Vary exercise selection, changing distribution of force to continually present new stimulusThe exercises selected should be structural and weight bearing. (Baechle and Earle)
Importance of Stimulating Muscle Adaptations
• Increased Strength- function, structure, posture
• Increased Muscle Mass- function, aesthetics, metabolic effects- Stimulating Muscle Adaptations
• o For Strength
High loads, few repetitions, full recovery periods• o For Muscle Size
Moderate loads, high volume, short to moderate rest periods• o For Muscular Endurance
Low intensity, high volume, little recovery allowed
Importance of Stimulating Connective Tissue Adaptations
• Resistance to injuries• Improved joint integrity• Stimulating Connective Tissue Adaptations
• Tendons, Ligaments, FasciaHigh- intensity loading results in a net growth of the involved connective tissues
• CartilageWeight- bearing forces and complete movement throughout the range of motion are essential to maintaining tissue viabilityStrenuous exercise does not appear to cause degenerative joint disease
Types of Resistance Training
• Types of Resistance Training (It’s about the body and not the weight, cause and effect):
• Body weight - “if you cannot perform body-weight exercises such as push ups, chins and dips, then you are not functionally strong and may be more likely to be injured.” Mike Boyle
• Free Weights:- Barbells- Dumbbells- Kettlebells- Cables
• Implements:- Bands, tubing, chains- Medicine balls- Clubs, Hammers- Kegs, tyres- Sand bags
• Machines
Exercise Selection
• Movements not muscles• Primal Patterns (Paul Chek)
- Squat, bend, lunge, push, pull, rotation, locomotion- Hybrids, combinations
• Training Function- Standing on own two feet, supporting own body
weight- Planes of movement: Sagital, Frontal, Transverse
PLAY!!!
Free weights vs... machines
• Commercial interests are often at stake where machines are concerned.
• No argument from a movement or functional point of view. • The biggest argument for machines is that they are often
‘safer’. • Machines that only have moderate ranges of adjustment for
the average individual and limited planes of movement should really be questioned about safety.
• Points about machines:• Exacerbation of postural positions- flexor chain dominance.• Fixed axis, fixed levers and movement planes• Faulty movement planes- about the weight not the movement• Isolate Joints- muscles not movements
• Machines: Space and cost
Compound versus Isolation
• Benefits of compound exercises over isolation:
• Greater motor unit recruitment (most bang for buck!)• Increased hormone secretion• Improved overall strength and function• Increased lean muscle mass• Improved bone and connective tissue strength• Higher Metabolic cost (Fitness and Fat burning abilities)• Time effective
Gyms of the past, present and future
Gyms of the:• past (physical culture centres)
• present (machine laden commercial gym)
• future (pt studios/ cross fit/ move it space)
What it means to:• Trainers• Fitness Managers• Gym managers/ Owners
Nutrition for the active male/female
• Basic dietary needs
• Carbohydrates, fats, proteins, vitamins and minerals- Role and requirement
• The Glycemic Index and it’s value
• Supplements and their role in the diet
Basic dietary needs
Basic concepts…
Nutrients
Macro-nutrients
Micro-nutrients
Food Groups
Food
Basic concepts…
Nutrients
Macro-nutrients
Micro-nutrients
Food
Food Groups
Proteins
Carbohydrates
Lipids (fats)
Sugars& Starches
Fibres
Vitamins
Minerals
Energy and Calories
=KcalFood=
Proteins Carbs Fats Alcohol1g123
4 kcal
123
4 kcal
12345678
123456
7 kcal
9 kcal
Basic concepts…
Macro-Nutrients
Micro-Nutrients
Proteins
Carbohydrates
Lipids (fats)
Vitamins
Minerals
Sugar & Starch
Fibres
Proteins1g
4 kcal
Proteins
Proteinscombination of AA
Amino acids
20 different “Building Blocks”
Essential AA=9Not produced in body ->DIET
Non essential AA=11Produced in the body
General model for protein metabolism and turnover
oxidationde novo f ormation
other pathways
protein degradation
diet N excretionAmino acid
pool
protein synthesis
Figure 1 General model for amino acid homeostasis
Proteins
10-15% Energy daily requirement*
0.8g per kg/bw (inactive)
1-2g per kg/bw (active)
CellsMusclesOrgansBloodNervous systemBones
*Depends on Metabolic Demands, Pregnancy, lactation, growth, goals.
Lean Protein Portions
Proteins (foods containing 20g lean protein)
• Turkey / Chicken 75g 1 breast• Grilled Fish (White) 100g 1 fillet• Salmon/Tuna 100g 1 small tin• Eggs whole 150g 3 medium • Egg whites 180g 5 large• Cottage cheese (low fat) 150g 4 tablespoons• Milk – skimmed/semi-skimmed 600ml 1 pint• 1 serving whey protein isolate 30g 1 scoop• Kidney beans 230g• Tofu 220g• Chickpeas 100g• Quorn 140g
Adding protein to a meal increases feelings of fullness and lowers the GI of the food ingested.
Carbohydrates
Sugars & Starches
Fibres
Macro-Nutrients
Micro-Nutrients
Proteins
Carbohydrates
Lipids (fats)
Vitamins
Minerals
Carbs1g
4 kcal
Digestible Carbohydrates
Carbohydrates
Sugars & Starch
Can your body digest?
Yes No
Fibres
Carbohydrates
~45-65% daily requirement
Non-Digestible Carbohydrates
Carbohydrates
Sugars & Starch
Can your body digest?
Yes No
Fibres
Non-Digestible Carbohydrates
Non digestible carbs
Soluble fibres Insoluble fibres
Fruits, Oats,barley, vegetables
Wheat, vegetables, many grain products
-Affect Glucose and Fat absorption-Positive effect on gut health-Effect on hunger feeling
25g/ day
-Mechanical/Bulking effect-Aid intestinal transit
Glycemic Index (GI)
Fruit & Vegetables Wholegrains Oats (rolled)MilkNuts
Fruit & Vegetables Wholegrains Oats (rolled)MilkNuts
Wheat breadRye breadMilletCouscous
Wheat breadRye breadMilletCouscous
Corn flakes Baked potato White rice White breadCroissantChips Cakes
Corn flakes Baked potato White rice White breadCroissantChips Cakes
GI
Hungry feeling & blood sugar levels
<55 56-69 >70 100
SweetsSweets
Fruit & Vegetables Wholegrains Oats (rolled)MilkNuts
Fruit & Vegetables Wholegrains Oats (rolled)MilkNuts
Lipids (Fats)
Macro-Nutrients
Micro-Nutrients
Proteins
Carbohydrates
Lipids (fats)
Vitamins
Minerals
Sugars
Fibres
Fats1g
9 kcal
Why are Fats important?
Fats fatty acids
Vitamin carriers
Cell membraneEnergy Source
Metabolism Signaling
Fats or Lipids
25-30% daily requirement
Types of Fats
Fats
Mono-unsaturated, MUFA
Poly-unsaturated, PUFA
Saturated
Essential Fatty Acids
Fats
Mono-unsaturated, MUFA
Poly-unsaturated, PUFA
Omega-3
Omega-6
Saturated
Cholesterol level in blood Risk cardiovascular diseases
Cholesterol level in blood Risk cardiovascular diseases
Trans Fatty Acids (TFA)
Fats
Saturated
Some are TRANS FATTY ACIDS
Partial hydrogenation(Industrial Process)
Basic Concepts: Micronutrients
Macro-Nutrients
Micro-Nutrients
Proteins
Carbohydrates
Lipids (fats)
Vitamins
Minerals
Sugars
Fibres
Should we recommend supplements?
The Role of Supplements:
• To make up for deficiencies - activity increases demand for nutrients
• To provide convenient ways to maintain correct dietary practices
• To improve the speed at which exercisers obtain results
• To allow individuals to increase exercise load
Weight management / effective dieting and goal setting
Balancing the diet for weight loss
• Calculating calorie needs (BMR + AMR calculations)
• Appetite regulation, satiety and their importance in long term dietary success
• Blood sugar regulation, energy and diet compliance
• Micronutrients in fruits & vegetables - how to promote 5 a day
Calorie Needs (energy requirement)
1. Basal metabolism BMR
prediction equations: wt, age & sex e.g. 70kg female, age 18-30. BMR = 14.97x 70 +496=1543 kcals
% Total Biosynthesis 40protein, fat, glucose, urea active transport 38sodium pump in nerves and all cells mechanical work(e.g. heart, gut) 22
2. All other output Physical Activity Level, PAL vs
Quotient,PAQPAL values (populations) in relation to overall
physical activity (occupation and leisure). Light moderate vigorous 1.4-1.7 1.7-1.99 2-2.4
PAQ values (individual) are more accurate Energy requirement = energy expenditure = BMR x PAQ Weight loss requires an energy deficit
Handout 1
Food intake regulation:hunger and satiety
•Inhibition of excitatory stimuli•Suppression of pleasant feelings•Gastric distension/delayed emptying
Satiety
Eating behaviour•sociocultural, economic, behavioural factors.•desire for variety: food cravings•Physiology•Smell, sight, gastric contractions
Hunger:
Meal terminationMeal initiationFood
intake
Grehlin Secretion Leptin secretion by fat cells
Why isn’t everyone obese!
Energy
intake
Precise regulation Energy
expenditure
Over a 10 yr period = 30lb Over a 10 yr period = 30lb weight gainweight gain
± 1 biscuit or1/2 apple/d!± 1 biscuit or1/2 apple/d!
Factors that induce satiety/ control hunger
•Hydration •Daily drinking + match needs around exercise
•Speed of eating •Satiation signals noticed earlier
•Meal timing•Blood sugar control
•Combination of nutrients•Protein•Fibre•Low G I Carbohydrate
Blood Sugar response to meal mix and regularity
Meal Balance
• Calories should be divided over meal sittings to provide more practical information. Even then, for some it is not practical to count calories to organise our food. Practical measures of intake therefore offer a more useful guide for balancing a meal.
Meal Regularity
• Why you shouldn’t skip mealso A greater number of eating episodes per day is correlated with
lower risk of obesity - Any time you skip a meal your body goes into fasting mode. As fasting continues:
Benefits of small regular meals
Lower risk of obesity
Supplements for Fat Loss
• Start with calorie need
• Balance meals across the dayo Is this achievable?o Where is it difficult?o Bridge the gaps
• Accelerate resultso Increase cardioo Integrate resistance work to increase BMRo Add foods/ingredients to increase thermic effect
Whey protein
Derived from Milk• Separated in the cheese making process and refined• Many grades of Whey protein exist
A Complete protein
Boosts Immune System
Fills you up for longer
Convenient
Increasing the thermic effect
• Include Protein (increases metabolic rate more than carb or fat after a meal).
• Eat small regular meals.
• Including heat producing foods can have an additional effect on calories burned in the period after a meal
o Check that your client is not caffeine sensitive when recommending any products containing caffeine
Example Menu
CARB PROTEIN VITS/MINS/FIBRE
Breakfast Porridge Semi-skimmed milk
Berries
Mid-Morning Fruit Promax / Promax Diet
Fruit
Lunch Wholemeal pasta Chicken breast Roasted veg
Mid-afternoon/post training
Fruit Promax/Promax Diet/ Bar
Fruit
Dinner Wholemeal rice Salmon fillet Vegetables
Goal setting, organisation and monitoring of results
• Set short, medium and long term goals that are realistic.
• Create a ‘negative list’ too.o Goals....lose 8lbs in 4 weeks; improve energy; feel confidento If I don’t stick to the plan I will....remain overweight; be at
higher health risk; feel unhealthy and lethargic.
• Get your client organised – menu’s / shopping list / supplements
• Monitoring – book your client in for regular (4 weekly) updates and ask to record their intake in a food diary (and exercise).
• Build in a re-feed day once a week – this assists with diet compliance and stimulates the metabolism too.
Losing body fat and the role of resistance training
• Why it’s important for gyms, trainers and clients to understand• Obesity epidemic, fatter society
• in 2006, 24 per cent of adults (aged 16 or over) in England were classified as obese. This represents an overall increase from 15 per cent in 1993. NHS
• Current trends, debunking myths• Fat Burning Zones 60% maximum HR• Steady state training• Fasted CV
Hierarchy of fat loss(Alwyn Cosgrove)
• Increase Lean muscle mass» Metabolism
• Intervals/ metabolic training» Up to 48hrs and in some cases 72hrs post exercise
• Steady state exercise » Moderate level fat primary fuel
• Fasted exercise» Upon waking. Low enough levels (below 60%) to utilise fat
as fuel
NEPA- non, exercise, physical activityNutrition- crucially important
Fat loss a different approach
• HIIT• Hi Intensity Interval Training. Tabata’s anyone?
• Metabolic Training• Training to raise metabolic rate as high as possible
» Kettlebells• IWT- interval weight training• Circuits- weighted circuits
• Supersets, hybrids, complexes, weighted/ bw, upper lower • Repetition or time?
Ideal fat loss scenario
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Resistance Training
HIIT Resistance Training
HIIT Resistance Training
Steady State
Fasted CV Fasted CV Fasted CV
Nutrition for increasing lean muscle
• Calorie requirements
• The role of protein in muscle growth
• Providing an optimal environment for muscle growth
• Monitoring results.
Calorie Needs (energy requirement)
2. All other output Physical Activity Quotient
1807 x 1.625 = 1740 Energy requirement = energy expenditure = BMR x PAQ Weight gain requires an energy excess + 500 = 2240
= 6 meal sittings of 373kcal or 5 of 448kcal
1. Basal metabolism BMR
prediction equations: wt, age & sex e.g. 70kg male, age 18-30. BMR = (15.3 x 70) + 679 =1071 kcals
% Total Biosynthesis 40protein, fat, glucose, urea active transport 38sodium pump in nerves and all cells mechanical work(e.g. heart, gut) 22
The role of protein in muscle growth
oxidationde novo formation
other pathways
protein degradation
diet N excretionAmino acid
pool
protein synthesis
Figure 1 General model for amino acid homeostasis
Amount – 2g.kg/bw.dayTiming (daily regular and post exercise)Type – low fat, complete proteins
Body Protein
Providing an optimal hormonal environment for muscle growth
• Regular resistance work to stimulate testosterone and growth hormone levels
• Nutritionally complete diet rich in vitamins, minerals and good fats
• Eat a mix of protein and carbohydrates within 20 minutes of exercise
• Regular meals to encourage muscle retention
This should happen every day!
The role of exercise & Nutrition
Exercise Nutrition
HormonesOvercompensation Amino Acids
Muscle Growth Stimulus
(fuel)
Supplements for Increasing Muscle
• Start with calorie need
• Balance meals across the dayo Is this achievable?o Where is it difficult?Bridge the gaps – add protein/calories where necessary
• Accelerate resultso Energy productso Creatine
Supplement Options
• Protein / carb supplements oprovide high quality whey protein and circa 500 calories per serving.
• Energy products can increase training intensity
• Creatine can increase training intensity leading to faster results
oDosages above 10g.day not shown to provide any additional benefitoCreatine should be cycledoHydration important
• Recovery products are keyo20 minute recovery window
Re-assessment
• Initial expectations of 1lb per week gain If this doesn’t occur increase calorie recommendations by 250 –
500.
• Muscle gain will slow as weight increases Reassessment, taking in to account new weight required every 4
weeks
• Additional supplements can accelerate gains Improve clients results Increase secondary spend
Increasing muscle mass and where people go wrong
Increasing lean muscle mass in order to improve physical appearance is one of the main reasons why the majority of gym users train (this can be whether they are aware of it or not!)
Increasing lean muscle mass (ms mass):Improves aesthetics
» More ms mass» Less fat as more mm burns fat (metabolic effect)Improves Performance» More ms mass, more strength» More shock absorption, ability to absorb loads
Current trends, what we’ve been taught, common mistakes
The science:• Hypertrophy and hyperplasia• Sarcomere vs.. sarcoplasm growth. (Ms v Pump)• “It is generally accepted that higher training volumes are
associated with increases in muscle size.” Baechle and Earle.
» Hypertrophy 3-4 sets of 8-12 reps pros/ cons» Following muscle mag, pro bodybuilder routines» Split routines, muscles not movements » Too much isolation and reliance of machines
Increasing lean muscle mass in order to improve physical appearance is one of the main reasons why the majority of gym users train (this can be whether they are aware of it or not!)
Designing an effective muscle building programme
Exercise selection: Movement not muscles!Primal Patterns: (The body wants to be balanced- for every
push- pull)
Variation
Volume, intensity: Sets, reps, rest period
Frequency of training
Recovery:The body grows while it rests
Client Profile: - age, gender, training age, injury profile,
technical ability, barriers, commitment, realistic frequency
Thinking outside of the box to increase muscle mass
• Volume- 25 the new 25?!• 5 sets of 5• EDT (Escalating Density Training, Charles
Staley)• Rest Pause Technique• Clusters• Pyramids• Increasing volume
• It’s all about progression!
Designing a Lean muscle building programme that works
• Current training ability and goals• Recovery ability, sleep, stress• Training days per week (frequency)• Time per session (duration)• Exercise selection• Sets, repetitions and rest periods
Nutrition for Performance
• Satisfy General dietary needs with small regular meals and calorie balance for weight maintenance
• Needs before – eat a low to moderate GI meal 2 hours prior to exercise, leaving time for digestion (e.g. mid-afternoon snack). Adequate fluid (6 to 8 glasses of water across the day)
• Needs during – High Glycemic Carbohydrate, electrolytes, BCAAs? (hydration, energy provision, improved mental focus, reduced muscle damage).
Nutrition for Performance cont...
• Needs after – High GI Carbohydrate within 20 minutes (recovery window – glycogen refuelling, muscle recovery, appetite control). Protein shown to improve glycogen uptake, reduce muscle soreness and facilitate recovery.
• Considerations – intensity and duration & type of exercise + goal
Supplements for Performance
• Small regular meal base & calorie balance still importanto Whey protein?
• Add 750ml fluid per hour of exercise (1-1.2 ltr in hot climates) o Water vs Carb drink?o 90 mins plus – electrolytes
• Replenish glycogen stores after exercise and repair tissue damageo Carb/protein drink? 3:1 ratio carbs to protein
• A diet rich in fruit, vegetables and essential fatty acids will accelerate recovery too.
• Creatine?
CV fitness and the role of resistance training
• Aerobic fitness or CV fitness is what most people mean when they refer to ‘fitness’.
• CV fitness is hugely important as it directly effects hear health.
• CV fitness is one of the most trainable components of ‘fitness’
• Peak CV conditioning can occur within 6-12 weeks (Charles Poliquin)
According to Baechle and Earle:“The cardiovascular system transports nutrients and removes waste
products while helping to maintain the environment for all the body’s functions. The blood transports oxygen from the lungs to the tissues for use in cellular metabolism, and it transports carbon dioxide- the most abundant by product of metabolism - from the tissues to the lungs where it is removed from the body.”
Cardiovascular fitness
• Energy System Training- Aerobic- Anaerobic: ATP- PC
Lactate “an athletes lactate threshold appears to be a better indicator of his or her aerobic endurance than Vo2 Max.” Baechle and Earle
• Endurance local, global, CV fitness• Cellular level gaseous exchange, nutrient delivery, waste
removal• Muscular endurancethe ability of ms to contract over a period• Ability to recover ability to supply oxygen, nutrients and
remove waste, to return to homeostasis• Role of Strength Training
Cardiovascular fitness….
• The importance of resistance training for endurance athletes: a marathon is 42, 500 reps!!
• too many individuals take on distance training when they can’t squat or lunge!
• Putting together an effective CV fitness programme• Structure and posture• Stability and mobility- trunk, limbs and joints• Training- rehearsal, reinforcement of movement
patterns• Agility• Requirements of activity: general/ specific
Cardiovascular fitness….
• Increasing/ improving endurance and cv fitness• Common mistakes
» 5km training, 10km training• Intervals, higher intensities
» Get fitter faster• Interval weight training
• “Acute aerobic exercise results in increased cardiac output, stroke volume, HR, oxygen uptake, systolic blood pressure and blood flow to active muscles and a decrease in diastolic blood pressure. Resistance exercise with low intensity and high volume generally results in similar responses…”
Sample conditioning programme
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Intervals Weights Steady State
Weights Fartlek Distance Rest
400m on 3mins
Compoundmvmts
20-30mins hard
Compound mvmts
Marathon appreciation session
LSD
Reduce rest
Inc time up to or distance
400= 70secs,400= easy
Fortnightly
Sport specific strength and conditioning
• What is sport specific fitness?
• Sport specific fitness is being conditioned to face the demands of a sport. Specificity is crucial
• Importance to trainers, gyms• Humans are competitive by nature• Mastering ones self• Sport provides the element of PLAY• Triathlons, MMA, Golf, Football, Tennis
Conditioning for sport
• Needs analysis of sport• Duration, movement patterns, positional differences,
acceleration, deceleration, short bursts…• Energy system requirements
• Aerobic• Anaerobic
» Atp-pc » Lactic
• Combinations• Strength requirements • Type of strength and speed
• Speed/ power/ speed endurance/ ‘first step’• Skill• Assessment of clients current abilities
Assessing current abilities relative to sport
Pull up/chin up Inverted Row
Push- ups One legged box squat
Vertical Jump(inches)
World Class 25+/ 15+ 25+/15+ 50/ 35 5 each leg 35+/25+
National 20-25/ 10-15 20-25/ 10-15 42/ 27 5 33-35/20-25
Collegiate 15-20/ 5-10 15-20/ 5-10 35/ 20 5 25-30/ 20
High School 10-15/ 3-5 10-15/ 3-5 25/ 12 5 22-25/15-20
NFL Linemen
8-10 8-10 5
Sport specific testing- Bleep test, Malcolm's, T- testsAssessing Functional Strength- Mike Boyle
Conditioning for Sport
• Management of skill training and conditioning as well as recovery and nutrition. Communication with sports coaches is crucial so is research and understanding of sport.
• Structure of training week• Skill training, game/match day, conditioning
• Training session priority• Skill, practice, strength, energy system training
Sample Sport specific
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Rest/recovery
Strength,Skill
Skill practice Strength Practice Rest Game
Pool session. Light exercise
Weights, skill, energy systems
Practice done at high intensity
Gym session
Skills Short session
Individual Team Training
Team Training Individual Team Training
In Season Rugby League: Championship
Workshop
Resistance Summary
• Importance of resistance training• Increasing lean muscle mass• Losing body fat• Increasing CV fitness and why resistance is crucial• Sport specific fitness
Time to get Strong!!!
Nutrition Summary• Nutrition needs to be addressed if we are to achieve
measurable results for our clients
• Nutrition impacts weight, performance and health for the client and success, satisfaction and member/client retention for the trainer/club.
• Effective nutritional strategies should include poster, booklet and verbal communication and the health club environment should ideally support healthy food options
• Protein based products in particular provide a convenient way for clients to balance their diets and provide additional secondary spend for the club/trainer.
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