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.