Random Resources

INTERNETThere is a site that I was told about a while back that basically has me listening, watching, and reading everything it has to offer. The Canadian Athletics Coaching Centre. This has some great articles from many of the greatest minds in the industry like Verkhoshansky, Viru, Zatsiorsky, and Pfaff just to name a few. Much of it is free articles and podcast as well as some amazing videos well worth the money. I urge anyone to check it out for some serious research and programming from every realm of performance enhancement!!

LITERATUREA book that has been around for a bit that I continuously find myself looking back at is Running by Frans Bosch. Bosch has great insight on many aspects in developing, cueing, and training anyone who runs. He is of course a track coach but much of what he has to say can easily be related to any athlete who makes a living on their feet. Especially his work with plyometrics and observation are priceless.

NUTRITIONThe latest from Michael Pollan, Food Rules, is a great gift idea for the health conscious or someone you know that is trying to eat more clean. It is split up into simple sections and does great job at taking simple concepts that often are confused into complexity by the media. Even for those of you who consider themselves having a strong grasp on their stomach my find some of his outlooks as a reminder of some obvious things you are neglecting.

Nutrition: More Than Dietary Changes

While working with one of the lineman on the team with making some dietary changes, I have realized how hard this can be to change those habits. Currently he has had some knee issues, respiratory problems, and low back ache. He didn't need just dietary changes, it seemed some lifestyle modification was necessary as well. There are a few steps that we are taking to get there

Step 1: Dietary Guidelines
These guidelines are pretty identical to those of Precision Nutrition. Why? Because after following it for a few years, listening to DR. JB talk, and seeing the endless great results he has gotten it only seemed smart to pass on the info.

Guidelines for meal construction.

1) Eat every 3 hours

-The following information will explain what these meals should consist of.

2) Eat a protein with every meal

-Approx. 20-40 grams worth per meal

3) Eat a fruit or veggie with every meal if possible.

Load up on these especially veggies, they will fill you up and keep you from getting hungry before next 3 hours

4) Utilize Carbohydrate timing

-Keep your starchy carbs (breads, pasta, oatmeal, cereal…etc) for after workout. A complex carbohydrate such as oatmeal or whole wheat bread can be eaten for breakfast also.

5) Try cutting out 0 calorie containing beverages throughout day

-This would include juices and pop. Replace with water, diet soda, tea, and coffee.

6) Utilize food combinations (very important for body composition)

-There are 2 categories of meal-Anytime and Post workout/breakfast. Anytime meals will be those that include protein, fruit/veggie, and healthy fat source (olive oil, cheese, dark meat, peanut butter), and will consist of low carbs (no starches/sugary foods).

7) Cheat 10% of the time

-There is no reason to not enjoy foods that you love. A “cheat” meal can be anything but a good point to remember is not to go overboard. Remember this is a cheat Meal not day. These are usually utilized on weekends, when you will most likely be eating out; usual allowance for these is 4-5 per week.

Step 2: Progressive Dietary Changes

If you bombard someone with all kinds of new changes it will quickly get overwhelming. This calls for finding the one or two things holding him back the most. First, start with changing the food available (snacks, meals, trips). Next was learning how to fill a plate. Backing off from the excessive starch, treats, and, juices. Gradually this will hopefully lead to a full dietary change.

Step 3: Follow Up

Over the last few weeks he has done a great job at keeping me posted on progress and what he is having difficulties doing. Obviously it will be a long process but we have made great strides...Down double digits already!

My Nutrition

For the last few years now, nutrition has become very important to me because I realized how significant a role it plays not only in body comp but recovery and performance. I am by no way a Nutrition Nazi and I do like to have fun on the weekends but I take it very seriously and am thankful for the following products and plans that have helped me along the way.

Precision Nutrition
I picked this up four years ago and have never looked back. Why? Because its simple and it WORKS. Most know that Dr. Berardi is always keeping ahead of the game and has brought the concept of nutrient timing to the forefront of sports nutrition. He has also saved me with his numerous tips and preparation strategies. This is a plan that is also being continually updated and has the best nutrition forums ever. It is by no means a "diet". It has defiantly become part of a lifestyle since I purchased it.

Surge PWO Recovery
When it comes to PWO recovery this would be my preferred choice. There are numerous products with they 2:1 carb/protein ration but the deciding factor for me was the taste and the reputation of the company. It also isn't too pricey.

100% Whey
I usually have a couple of scoops of protein powder a day especially since I am always on the go with classes. I have absolutely no preference with what I get either. I have gotten the high price brands and the low price brands and body comp, recovery, and somewhat taste are similar. I usually go with the cheapest price from Sam's. I think EAS makes a 5# bag for $30!!

I also take some other various supplements like Vit. D, Fish oils, Creatine, and me pre workout drink of choice, 2 cups of coffee.

Interesting Reads

Been pretty busy lately. With midterms coming to an end and working with a couple athletes on a individual basis has filled up a majority of time. I plan on posting my progress on my new block tomorrow or by the end of the week. But here are some things I have read over the last few days that I thought were interesting reads and thought provoking.

Science
Fundamentals of the Theory and Adaptation of Sports Training - SE Pavlov
This Article gives a great picture of what adaptation is and how important of a role physiology plays in planning sports training. Mind the syntax due to the translation.

Training
Dispelling the Glute Myth - Bret Contreras
This article is a great library of some solid posterior chain lifts that have been around for a while (noted in Siff) but are often neglected. The significance of some of these are the change in load vector. Also some great activation exercises.

Nutrition
Greens Taste Test - Ryan Andrews
This was a fun read basically because it was to see which greens products taste best. If you have ever had a greens supplement they usually don't coincide with each other. So if Greens supplement are your thing you might want to have a look.

Exercise
Broad Jump onto box
This is a great explosive exercise variation to the typical broad jump. Basically you need a 24"-36" box depending on your skill level. Gradually work your way back until you feel like you have reached you maximum distance. Mark that distance and do sets from there. Progress weekly further and further back. After a 3-4 weeks, re-test your broad jump and smile at the results! The significance of jumping onto the box changes the trajectory requiring a high amount of power to complete. This can be used for P.A.P training or any sort of dynamic lower body work.