Let’s take it back…way back before we had a gym, or a real business. I had a patio with some weights, a squat rack and a few items that I cared to use. 2 years ago I was the strength coach for Football at Scottsdale CC. I had a few clients on the side, but working with the college program was my main gig. One day I get a Facebook message from Stephanie Yancey. “Hello, my name is Stephanie. I play roller derby and I want to train with you…” We met up on a Saturday and did an agility workout in the sand. She freakin killed it – feet
Hey There Internet! Nutrition can be a confusing topic. That’s why its best to keep it as SIMPLE as possible. Is that even possible? Yep. I’ve done it for you … Here are six simple steps you can take to guide your thought process for designing a winning nutrition plan for yourself or your client/athlete. Step 1 : Determine and Classify Training Goals When creating a performance nutrition plan it is important to determine the scientific equivalent of your client’s training goal. “I want to lose weight.” That’s great- but it’s not as easy as calorie balance. “Weight” usually means “body fat” in layman’s generalized terms…which means we have to oxidize more
I am proud to announce that ENG football athlete Randy Powell is officially draft eligible for Major League Football. MLFB is a new developmental minor-league system to the NFL. After many months of strength and speed training, we are honored to be a part of the inaugural MLFB draft.
Motivation not only includes the reason for sport participation, but also examines the orientation of such motivation: Internally driven by innate or cultural values or externally driven by performance achievement, fear based orientations or the need to please. Gucciardi, Mahoney, Jalleh, Donovan, and Parkes (2012) explore the role of personality type, specifically perfectionist profiles, to determine correlation between personality type and motivational strategy. Their research represents an intrinsic approach to identifying athlete motivational constructs. Conversely, research by Mouratidis, Lens, and Vansteenkiste (2010) examined the role of extrinsic motivational factors, namely coaching feedback, on athlete motivation. Traditionally, external factors have been seen in a negative light; for example, fear based
It is well known that docosahexaenoic acid (DHA) and other n – 3 fatty acids are crucial for healthy neural tube development in pregnancy. However, little research exists investigating the effect of DHA supplementation in post-natal settings, particularly with pre-school-aged children (children 6 years and younger). Rosales, Reznic, and Zeisel (2009) have shown this age bracket to be a crucial “window” for motor development, yet little has been established for supplementation as a target intervention for the improvement of motor delays in institutionalized (foster care setting) children within this age group. Furthermore, Hanson, Jawad, Ryan and Silver (2011) found that children between 24 and 72 months, living in foster care,
DHA and Omega-3 Supplementation Improves Reaction Time In Elite Soccer Players “Training” reaction times is very subjective and left primarily to modes of psychological efficacy; self-esteem, mood, perception, visualization etc. While these are all very relevant and necessary components of athletic success, it is difficult to say with certainty how each of these components will affect individual performance. If we strip away these more subjective aspects of improving reaction time, we are left only with the physical component of RT; the physiologic neuronal conduction system itself. Several studies show the effect of DHA on discriminative reaction time. Is there a case for coaches to recommend, if not require, DHA supplementation
Howatson, Hoad, Goodall, Tallent, Bell and French (2012), in a double-blind placebo controlled study, demonstrated that exercise-induced muscle damage (EIMD) is reduced when a supplement of 2:1:1 leucine: isoleucine: valine was utilized in combination with the training protocol of successive drop-jumps. Previously, Shimomura, Inaguma, Watanabe, Yamamoto, Muramatsu, Bajotto, Sato, et al. (2010) found similar results with BCAA supplementation utilizing a squat protocol and a drink supplement consisting of 2.3:1.2:1.2 leucine: isoleucine: valine in combination with green tea powder (Read more about BCAA + Caffeine Here). Interestingly, both studies utilized branched-chain amino acid supplement and an EIMD protocol that recruited primarily type II, type IIx and type IIa muscle fiber types.
Many of us are familiar with the high caffeine content in pre-workout supplements. However findings by Pedersen et al. (2008) (as cited by Beelen, Burke, Gibala & van Loon, 2010) reported a 66% greater increase in muscle glycogen synthesis when caffeine (2mg/kg/hr) was ingested concomitantly with carbohydrate (CHO; 1g/kg/hr) over 4 hours post exercise. For greater repletion of CHO post workout, save your caffeine for use with carbohydrate post workout. This is a great strategy to utilize when doing a 2-a-day workout schedule to optimize performance in the second session. Reference Beelen, M., Burke, L. M., Gibala, M. J., & van Loon, L. J. C. (2010). Nutritional Strategies to Promote