I was recentely watching a video produced by Martin Rooney. As I was watching this guy coach, I felt like I was looking in a mirror. Martin's concepts weren't earth shattering, but what gripped me was his attention to detail. Martin was coaching a few guys on a warm up and it was amazing. He didn't miss a detail...Martin didn't berate guys when they screwed up, he just pointed it out and told them how to fix their error. And then when they got it right he praised them. That is how coaching is done!
During the course of the video Coach Rooney made a very simple statement about how he coaches. He said that Every Rep of Every Set is to be completed perfectly...or at least attempted with the intent of being perfect. It drives me nuts when I watch athletes go through the motions...especially during the warm up. The warm up is designed to turn on the nervous system...if you don't turn it on your body isn't going to respond appropriately to the intended training effect. And you know what? The blame for lazy behavior isn't the athletes' fault...its the coaches fault!!!
This past spring at the CSCCa convention, Mickey Marotti spoke about the Florida Strength and Conditioning Program. He made a statement that has really stuck with me...he said, "You get what you tolerate." Real simple, but its very true. If you tolerate imperfection, you'll get sub par results. If you tolerate filthy language and crude humor in your weight room...you'll end of up with disrespectful athletes. You get my point.
Think about what you are tolerating...if its bad, well fix it!
Train Hard...Erik Korem
Thursday, October 25, 2007
Monday, October 22, 2007
NTS Anabolic Phase
The 5 Goals of the Nutrient Timing System during the Anabolic Phase:
1. Shift Metabolic Machinery from a Catabolic State to an Anabolic State
Use of a CHO/PRO supplement will stimulate insulin and blunt cortisol release
2. Speed the Elimination of Metabolic Wastes by Increasing Muscle Blood Flow
Muscles that are recovering require a quick delivery system for nutrients, oxygen delivery and fast removal of metabolic byproducts. When levels increase, blood flow is also increased. Thus, a CHO/PRO supplement is vital.
3. Replenish Muscle Glycogen Stores
Many studies have found that supplementing with CHO post training is much more effective than delaying supplementation. It has also been found that supplementing on a regular basis after exercise can maintain a rapid rate of glycogen storage. In addition the CHO that produced the greatest insulin response also produce the highest rate of glycogen storage.
4. Initiate Tissue Repair and Set the State for Muscle Growth
To increase muscle mass and strength in the postworkout period, the muscle cell must begin to initiate repar and to set the stae for muscle growth. Researchers at McMaster University in Hamilton, Ontario, reported that Supplementing with CHO/PRO supplement, both immediately and one hour after resistance exercise, increased muscle protein synthesis compared with the CHO supplement.
5. Reduce Muscle Damage and Bolster the Immune System
There is no way to completely eliminated all muscle damage due to training, and as a matter of act this would be undesirable. However, excess damage will restrict glycogen and protein synthesis. Using a CHO/PRO drink that aslo contained vitamins E and C and glutamine, researchers found a significant reduction in free-radical formation compared with a plain CHO supplement.
Ideal Composition of Supplement for the Anabolic Phase
Whey Protein 13-15g
High-glycemic CHO such as glucose, sucrose and maltodextrin 40-50g
Leucine 1-2g
Glutamine 1-2g
Vitamin C 60-120mg
Vitamin E 80-400IU
1. Shift Metabolic Machinery from a Catabolic State to an Anabolic State
Use of a CHO/PRO supplement will stimulate insulin and blunt cortisol release
2. Speed the Elimination of Metabolic Wastes by Increasing Muscle Blood Flow
Muscles that are recovering require a quick delivery system for nutrients, oxygen delivery and fast removal of metabolic byproducts. When levels increase, blood flow is also increased. Thus, a CHO/PRO supplement is vital.
3. Replenish Muscle Glycogen Stores
Many studies have found that supplementing with CHO post training is much more effective than delaying supplementation. It has also been found that supplementing on a regular basis after exercise can maintain a rapid rate of glycogen storage. In addition the CHO that produced the greatest insulin response also produce the highest rate of glycogen storage.
4. Initiate Tissue Repair and Set the State for Muscle Growth
To increase muscle mass and strength in the postworkout period, the muscle cell must begin to initiate repar and to set the stae for muscle growth. Researchers at McMaster University in Hamilton, Ontario, reported that Supplementing with CHO/PRO supplement, both immediately and one hour after resistance exercise, increased muscle protein synthesis compared with the CHO supplement.
5. Reduce Muscle Damage and Bolster the Immune System
There is no way to completely eliminated all muscle damage due to training, and as a matter of act this would be undesirable. However, excess damage will restrict glycogen and protein synthesis. Using a CHO/PRO drink that aslo contained vitamins E and C and glutamine, researchers found a significant reduction in free-radical formation compared with a plain CHO supplement.
Ideal Composition of Supplement for the Anabolic Phase
Whey Protein 13-15g
High-glycemic CHO such as glucose, sucrose and maltodextrin 40-50g
Leucine 1-2g
Glutamine 1-2g
Vitamin C 60-120mg
Vitamin E 80-400IU
Wednesday, October 10, 2007
NTS Energy Phase
The four goals of the Nutrient Timing System during the Energy Phase:
1. Increase nutrient delivery to muscles and spare muscle glycogen and protein.
2. Limit immune system suppression.
3. Minimize muscle damage.
4. Set the nutritional state for a faster recovery following your workout.
1. Increase nutrient delivery to muscles and spare muscle glycogen and protein.
Replenishing muscle glycogen is not only a major concern to endurance athletes, but it is also crucial for strength training athletes. Muscle glycogen can be reduced by as much as 40% during multiple sets of training...the more sets the more glycogen depletion. By consuming a carbohydrate/protein sports drink you can preserve muscle glycogen and maintain a high level of training effort. The latest research indicates that by adding protein to a carbohydrate supplement one can preserve muscle protein, increase protein synthesis and extend exercise duration. Also, during extended exercise the use of BCAAs may aid in improving training duration.
2. Limit Immune System SuppressionDuring and after strenuous exercise the immune system is suppressed, and the risk of infection is drastically increased. The immune system is closely tied to the neuroendocrine system, and during exercise cortisol is released. Cortisol lowers the concentration and activities of many of the important immune cells that fight infection. Blood cortisol levels can be regulated to a significant degree by controlling glucose availability. Bishop and colleagues show that when athletes were given a 6% CARB solution during exercise, cortisol level dropped by almost 80% compared to subjects just receiving water. Thus, carbohydrate supplementation provides a dual benefit during exercise.
3. Minimize Muscle DamageCARB supplementation during exercise reduces the rise of cortisol and decreases specific agents responsible for producing inflammation. Bishop and colleagues showed the CARB supplementation could reduce biochemical markers of inflammation by almost 50%. Supplementation with antioxidants such as vitamin E and C plus BCAAs may also help minimize muscle damage.
4. Set the Nutritional Stage for a Faster Recovery Following Your Workout
As seen above, there is increased muscle protein degradation, in part to help supply muscle energy needs during exercise. Consuming protein during exercise will enable you to utilize the ingested protein and thereby decrease protein degradation and spare muscle protein. The same principle holds true with regard to muscle glycogen. Consuming carbohydrate during resistance exercise results in less depletion of glycogen stores.
NTS Recommendations for Energy Phase
170lb athlete per 12oz of water
High glycemic CHO such as glucose, sucrose, and maltodextrin; I recommend Waximaze
20-26g
Whey protein 5-6
Leucine 1g
Vitamin C 30-120 mg
Vitamin E 20-60IU
Sodium 100-250mg
Potassium 60-100mg
Magnesium 60-120mg
-Portions of blog extracted word for word-
1. Increase nutrient delivery to muscles and spare muscle glycogen and protein.
2. Limit immune system suppression.
3. Minimize muscle damage.
4. Set the nutritional state for a faster recovery following your workout.
1. Increase nutrient delivery to muscles and spare muscle glycogen and protein.
Replenishing muscle glycogen is not only a major concern to endurance athletes, but it is also crucial for strength training athletes. Muscle glycogen can be reduced by as much as 40% during multiple sets of training...the more sets the more glycogen depletion. By consuming a carbohydrate/protein sports drink you can preserve muscle glycogen and maintain a high level of training effort. The latest research indicates that by adding protein to a carbohydrate supplement one can preserve muscle protein, increase protein synthesis and extend exercise duration. Also, during extended exercise the use of BCAAs may aid in improving training duration.
2. Limit Immune System SuppressionDuring and after strenuous exercise the immune system is suppressed, and the risk of infection is drastically increased. The immune system is closely tied to the neuroendocrine system, and during exercise cortisol is released. Cortisol lowers the concentration and activities of many of the important immune cells that fight infection. Blood cortisol levels can be regulated to a significant degree by controlling glucose availability. Bishop and colleagues show that when athletes were given a 6% CARB solution during exercise, cortisol level dropped by almost 80% compared to subjects just receiving water. Thus, carbohydrate supplementation provides a dual benefit during exercise.
3. Minimize Muscle DamageCARB supplementation during exercise reduces the rise of cortisol and decreases specific agents responsible for producing inflammation. Bishop and colleagues showed the CARB supplementation could reduce biochemical markers of inflammation by almost 50%. Supplementation with antioxidants such as vitamin E and C plus BCAAs may also help minimize muscle damage.
4. Set the Nutritional Stage for a Faster Recovery Following Your Workout
As seen above, there is increased muscle protein degradation, in part to help supply muscle energy needs during exercise. Consuming protein during exercise will enable you to utilize the ingested protein and thereby decrease protein degradation and spare muscle protein. The same principle holds true with regard to muscle glycogen. Consuming carbohydrate during resistance exercise results in less depletion of glycogen stores.
NTS Recommendations for Energy Phase
170lb athlete per 12oz of water
High glycemic CHO such as glucose, sucrose, and maltodextrin; I recommend Waximaze
20-26g
Whey protein 5-6
Leucine 1g
Vitamin C 30-120 mg
Vitamin E 20-60IU
Sodium 100-250mg
Potassium 60-100mg
Magnesium 60-120mg
-Portions of blog extracted word for word-
Friday, October 5, 2007
Passion and Purpose
I'm taking a quick break from the NTS series to blog about something very important to me. When someone tells me that they want to be a strength and conditioning coach I always reply by saying, "Why would you want to do a thing like that?". The person usually responds in disbelief thinking in some way that I offended them. I then supply them with a little bit of information that validates my bold statement:
First you have to intern (for free) and work ridiculous hours hoping to get a Graduate Assistant position.
Once you "earn" the GA spot then you work stupid hours...60-80hrs a week depending on how ego driven you boss is. Meanwhile your busting your hump to finished an advanced degree in some type of science...all the while trying to get your mind around the physiology, biomechanics and psychology of training a dynamic group of athletes.
After you've earned a BS,MS and every other certification on the planet you get your first job!!!! Making $28.000 - 32,000 a year...sometimes without benefits.
Once you get that first job you will live a very modest lifestyle and get underpaid for being over educated. If you are lucky you will have a beer with some young football coach at a convention and then 10yrs later he'll hire you as his Head S&C Coach...that's when you hit the jackpot and make 100K a year, oh that is if you are a man...b/c women aren't smart enough or tough enough to be S&C Coaches for football...i hope you are getting the good dose of sarcasm I'm throwing your way.
Now that young guy or gal is looking at me with sad eyes wondering, "Why the heck do I want to do this?". That's the question we all need to ask. If your purpose for doing this isn't strong enough, you'll never make it. You'll end up going into the "private sector" and one day regretting having left this incredible profession. Coaches, find your purpose...let it fuel your passion...and let that passion drive you to excellence.
First you have to intern (for free) and work ridiculous hours hoping to get a Graduate Assistant position.
Once you "earn" the GA spot then you work stupid hours...60-80hrs a week depending on how ego driven you boss is. Meanwhile your busting your hump to finished an advanced degree in some type of science...all the while trying to get your mind around the physiology, biomechanics and psychology of training a dynamic group of athletes.
After you've earned a BS,MS and every other certification on the planet you get your first job!!!! Making $28.000 - 32,000 a year...sometimes without benefits.
Once you get that first job you will live a very modest lifestyle and get underpaid for being over educated. If you are lucky you will have a beer with some young football coach at a convention and then 10yrs later he'll hire you as his Head S&C Coach...that's when you hit the jackpot and make 100K a year, oh that is if you are a man...b/c women aren't smart enough or tough enough to be S&C Coaches for football...i hope you are getting the good dose of sarcasm I'm throwing your way.
Now that young guy or gal is looking at me with sad eyes wondering, "Why the heck do I want to do this?". That's the question we all need to ask. If your purpose for doing this isn't strong enough, you'll never make it. You'll end up going into the "private sector" and one day regretting having left this incredible profession. Coaches, find your purpose...let it fuel your passion...and let that passion drive you to excellence.
Wednesday, October 3, 2007
The Three Phases of the NTS
Hi, this is Erik Korem and welcome to my blog…
There are three distinct phases of the Nutrient Timing System (NTS)
The Energy Phase
The energy phase occurs during your workout, and the objective is to provide the appropriate macronutrients, amino acids and vitamins to spare muscle glycogen and achieve greater muscular endurance. Most athletes recognize the importance of consuming carbohydrate during training to prevent the depletion of muscle glycogen stores and to maintain blood glucose levels, which helps delay fatigue. However, research indicates that consuming protein will not only enhance the factors already listed but it will blunt the rise of the catabolic hormone cortisol and prepare your muscle enzymes for a faster recovery.
The Anabolic Phase
The anabolic phase is the 45 minute window following training during which you can optimally replenish muscle glycogen and initiate the repair of muscle protein. Insulin sensitivity is at its peak following training and diminishes greatly if the proper nutrition is not provided. During this phase it is vital to consume the appropriate ratio of CHO, PRO and specific antioxidants and amino acids.
The Growth Phase
The Growth Phase begins at the end of the Anabolic Phase and extends until the next workout session. During this phase the body is completing the restoration of muscle/liver glycogen and the anabolic process of protein remodeling is occurring.
Over the next week I’ll be breaking down each of the following phases and I will provide you with exact macronutrient profile for each phase. I highly recommend that everyone of you buy Nutrient Timing.
There are three distinct phases of the Nutrient Timing System (NTS)
The Energy Phase
The energy phase occurs during your workout, and the objective is to provide the appropriate macronutrients, amino acids and vitamins to spare muscle glycogen and achieve greater muscular endurance. Most athletes recognize the importance of consuming carbohydrate during training to prevent the depletion of muscle glycogen stores and to maintain blood glucose levels, which helps delay fatigue. However, research indicates that consuming protein will not only enhance the factors already listed but it will blunt the rise of the catabolic hormone cortisol and prepare your muscle enzymes for a faster recovery.
The Anabolic Phase
The anabolic phase is the 45 minute window following training during which you can optimally replenish muscle glycogen and initiate the repair of muscle protein. Insulin sensitivity is at its peak following training and diminishes greatly if the proper nutrition is not provided. During this phase it is vital to consume the appropriate ratio of CHO, PRO and specific antioxidants and amino acids.
The Growth Phase
The Growth Phase begins at the end of the Anabolic Phase and extends until the next workout session. During this phase the body is completing the restoration of muscle/liver glycogen and the anabolic process of protein remodeling is occurring.
Over the next week I’ll be breaking down each of the following phases and I will provide you with exact macronutrient profile for each phase. I highly recommend that everyone of you buy Nutrient Timing.
Tuesday, October 2, 2007
Nutrient Timing
Ever since I've been training I've been told to consume a protein shake post exercise. From what I understood, this one acute bout of nutritional supplementation was going to provide me with all the muscle-building nutrients that I needed...boy was I wrong!
Recently, John Ivy, Ph.D and Rober Portman Ph.D, published a book that has turned the sports nutrition world upside down...its entitled Nutrient Timing. This book takes what most of us couldn't process or gather in the current literature regarding nutritional feeding during training ,and it lays out a precise step by step approach to maximizing muscle growth and reducing body fat.
Over the next few days I will be highlighting some of the great points from this book that you can immediately implement into your training. Don't miss out!
Recently, John Ivy, Ph.D and Rober Portman Ph.D, published a book that has turned the sports nutrition world upside down...its entitled Nutrient Timing. This book takes what most of us couldn't process or gather in the current literature regarding nutritional feeding during training ,and it lays out a precise step by step approach to maximizing muscle growth and reducing body fat.
Over the next few days I will be highlighting some of the great points from this book that you can immediately implement into your training. Don't miss out!
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