Summer football training is in full swing and if you are a performance coach you know how draining this is. I had one of our football coaches as me the other day why I looked so tired...its was 6pm. I asked him how he'd feel if he just did 3 back to back football practises...he got the picture.
Things are going really well and our guys are responding...we are all very excited about the future of our club. In addition to coaching I'm teaching a course on exercise and weight control. Its been a lot of fun diving into energy balance theories and enriching the minds of our students. Oh, we watched Super Size Me the other day and of course Spurlock pointed out that Mississippi is the fattest state in America...go MS! I really don't like fast food, but after Spurlock puke after each a double quarter pounder w/ cheese and a super size fry and coke...well lets just say MC D's won't be a part of my diet ever again!
Speaking of diet everything is going well. I'm weight stable around 226lb right now. I've decided to increase my g-flux to about 3000-3200kcal for a while b/c of my increased energy demands...i love those extra calories!
Friday, June 13, 2008
Friday, May 23, 2008
CSCCa Conference Review
This first weekend of May always marks the annual CSCCa (Collegiate Strength Coaches Association) conference. This year we moved the convention from Salt Lake City, Chuck Stiggins you are a rock star, to Nashville. It was a great weekend! Don Decker did a great job picking out speakers, and our certification process went great...for MSU.
Calli Williams won the John Stucky Award. This award is given out to the most outstanding candidate who went through the certification process. I had the wonderful pleasure of working with her this year. She's an amazing coach, but more importantly an amazing person!
Going to the conference is more than just going to see the presentations and having a few with the buddies...its about TALKING to coaches. This is where my best learning takes place. This year I talked to Bill Gillespie (Liberty) about benching 9 x's a week! Let me just say this, Bill is one of the most genuine men I've ever met and anybody would be lucky to have their son or daughter trained by him. Hey, this guy can teach you how to kiss a girl and bench at the same time! (inside joke) I talked to Ryan Feek (Illinois Weslyn) about shoulder stabilization and injury prevention. Let me tell you...this guy is smart, real smart. He's what I consider to be the new wave in strength and conditioning: part PT, part Sports Performance Coach.
Other highlights: Listening to the speed guru of all-time JEFF HOWSER. I'm kind of glad everyone doesn't know of this guy...b/c he's the real deal and I just steal everything from him...just kidding.
So word to the wise...next time you go to a conference, go hear the speakers BUT sit down for a few hours and get uncomfortable with some people that stretch you. That's the only way you grow.
Last thing...really. Performing hamstring curls and training the posterior deltoids won't make you fast :)
Calli Williams won the John Stucky Award. This award is given out to the most outstanding candidate who went through the certification process. I had the wonderful pleasure of working with her this year. She's an amazing coach, but more importantly an amazing person!
Going to the conference is more than just going to see the presentations and having a few with the buddies...its about TALKING to coaches. This is where my best learning takes place. This year I talked to Bill Gillespie (Liberty) about benching 9 x's a week! Let me just say this, Bill is one of the most genuine men I've ever met and anybody would be lucky to have their son or daughter trained by him. Hey, this guy can teach you how to kiss a girl and bench at the same time! (inside joke) I talked to Ryan Feek (Illinois Weslyn) about shoulder stabilization and injury prevention. Let me tell you...this guy is smart, real smart. He's what I consider to be the new wave in strength and conditioning: part PT, part Sports Performance Coach.
Other highlights: Listening to the speed guru of all-time JEFF HOWSER. I'm kind of glad everyone doesn't know of this guy...b/c he's the real deal and I just steal everything from him...just kidding.
So word to the wise...next time you go to a conference, go hear the speakers BUT sit down for a few hours and get uncomfortable with some people that stretch you. That's the only way you grow.
Last thing...really. Performing hamstring curls and training the posterior deltoids won't make you fast :)
Thursday, April 24, 2008
Teach Something
To all those that might be following my blog...I apologize for the break in action. Its been a hectic semester and with football/teaching winding down I now have more time to write.
We just finished a very successful off-season and I'm really proud to have been apart of the process. Our guys achieved the goals that our Ben (our Head Strength Coach) set out for them and I believe that we are ready to have a great summer.
This past semester was my first semester to teach at a University. I was faced with many challenges that I normally wouldn't be faced with...I was called to teach 2 days before my first class. However, I believe that I delivered a unique product to our grad students and gave them a really good look at what "training" is really all about. This summer I will be teach a course on Exercise and Weight Control and this fall I'll be teaching 2 classes. I'm really excited about this opportunity.
Ok, take home point for today...if you want to really learn something prepare as though you are going to have to teach it. If you can teach something to somebody else you will know the material. Not only will you "know" it, but you'll have internalized it and probably thought about whatever it is in greater detail than ever.
We just finished a very successful off-season and I'm really proud to have been apart of the process. Our guys achieved the goals that our Ben (our Head Strength Coach) set out for them and I believe that we are ready to have a great summer.
This past semester was my first semester to teach at a University. I was faced with many challenges that I normally wouldn't be faced with...I was called to teach 2 days before my first class. However, I believe that I delivered a unique product to our grad students and gave them a really good look at what "training" is really all about. This summer I will be teach a course on Exercise and Weight Control and this fall I'll be teaching 2 classes. I'm really excited about this opportunity.
Ok, take home point for today...if you want to really learn something prepare as though you are going to have to teach it. If you can teach something to somebody else you will know the material. Not only will you "know" it, but you'll have internalized it and probably thought about whatever it is in greater detail than ever.
Wednesday, March 19, 2008
Diet Update
I went in this morning and had my bodyfat measured...its 12.1% and I'm 227lb. I'm pleased with my progress thus far, but I'm starting to get a little upset that my abdominal fat measurement hasn't changed. I think this will be the last area to go...yeah!
So here is the plan, I'm going to start performing cardio for 30min first thing in the morning on a empty stomach...sorry, I'll have a serving of BCAA's. Also, post workout I'm going to do cardio for 30-35 min. Each session will be a littler more intense than the past...more eliptical and intervals on the incline treadmill. I will continue to do HIT on Low carb days...prowler sprints ect. I hope to be 10% by late April. This is a lot harder than I thought it would be, especially the low carb days. They suck!!! I feel really tired and its hard to sleep at night.
So here is the plan, I'm going to start performing cardio for 30min first thing in the morning on a empty stomach...sorry, I'll have a serving of BCAA's. Also, post workout I'm going to do cardio for 30-35 min. Each session will be a littler more intense than the past...more eliptical and intervals on the incline treadmill. I will continue to do HIT on Low carb days...prowler sprints ect. I hope to be 10% by late April. This is a lot harder than I thought it would be, especially the low carb days. They suck!!! I feel really tired and its hard to sleep at night.
Sunday, March 2, 2008
There has got to be a better way!
Olympic lifts...I've been doing them since 1999 and it took me about 3 years to really get the technique down. For a lot of programs this is the primary means for "power" development. I used to believe that this was "the way"...but now I'm not so sure and here is why.
First of all, what is power? Siff discusses power as a type of strength. You can move a heavier load fast (strength-speed) or a lighter load ballistically (speed-strength). If you were to take a really good look at the force-velocity curve you'd see the drastic difference in the two, but you'd also see how intimately they are linked. This leads me to my point...power is really dependent on the velocity of the movement.
The attractive nature of the Olympic lifts is the triple extension of the hips, knees and ankles. Also by using Olympic lifts you are teaching someone to execute complex motor skills. Although these movement patterns don't directly transfer to on-the-field play, the ability of the nervous system to accelerate and decelerate external loads in various degrees of freedom is transferable. However, I think there is a better way to gain power than to bang your head up against a wall for a few years as you try to teach someone to perform a lift that they may never be able to execute, due to unaccommodating leverages.
Have we totally forgot about plyometrics? As long as you have good relative body strength, this is most definitely a superior means to develop power. What about changing the loads and velocity of the squat movement? Think about this...part two is on its way.
First of all, what is power? Siff discusses power as a type of strength. You can move a heavier load fast (strength-speed) or a lighter load ballistically (speed-strength). If you were to take a really good look at the force-velocity curve you'd see the drastic difference in the two, but you'd also see how intimately they are linked. This leads me to my point...power is really dependent on the velocity of the movement.
The attractive nature of the Olympic lifts is the triple extension of the hips, knees and ankles. Also by using Olympic lifts you are teaching someone to execute complex motor skills. Although these movement patterns don't directly transfer to on-the-field play, the ability of the nervous system to accelerate and decelerate external loads in various degrees of freedom is transferable. However, I think there is a better way to gain power than to bang your head up against a wall for a few years as you try to teach someone to perform a lift that they may never be able to execute, due to unaccommodating leverages.
Have we totally forgot about plyometrics? As long as you have good relative body strength, this is most definitely a superior means to develop power. What about changing the loads and velocity of the squat movement? Think about this...part two is on its way.
Tuesday, February 26, 2008
Diet Changes
Two weeks ago Bob adjusted my Carb rotation. I capitalize Carbs because they are so precious to me now. I have 1 high carb day a week, Wednesday. The rest of the week I alternated between moderate and low days. On my low days I'm doing HIT training and regrettably I'm trying to increase my lactate levels as high as possible...you know, GH response ect ect. On my moderate days I'm training once with high volume followed by 35min of moderate intensity cardio. So there it is...
Monday, February 25, 2008
Weekend Update with Erik Korem
This past weekend I went to the NFL Combine. What a great experience. Right now I'm training five of our players for the Pro Day, and so it was great getting to see the top guys in the country compete at the same drills. On Saturday I watched the lineman run the 40 yard dash and perform the other movement drills. Plus, I watched the tight ends perform the same tests. Jake Long was impressive! He's about 6' 7" and man he's lean. He did a great job of displaying his mobility and quick feet. The tight ends were composed of a bunch of specimens. I've never seen so many 6'6-7" guys run so fast. That's why they are the best in the country.
I was disappointed, however, with the overall performance of the lineman at the 40 yard dash. There were quite a few guys who went up to the line and got in the worst stance possible. It blows me away that with someones career on the line that they wouldn't prepare well.
In addition to watching the athletes I met some great coaches. I spent a great deal of time with Tom Myslinski of the Browns. All I've got to say is that guy is smart. He's a sharp coach and he's a real sports scientist. In addition, I met Joe Kenn of Louisville. Once again, totally impressed.
Quick update on my training. I was tested last week using a 7-site skin fold and I was 13.47% body fat. That is the leanest I've ever been. I hope to be 10% by late March. I'll keep everyone up dated.
I was disappointed, however, with the overall performance of the lineman at the 40 yard dash. There were quite a few guys who went up to the line and got in the worst stance possible. It blows me away that with someones career on the line that they wouldn't prepare well.
In addition to watching the athletes I met some great coaches. I spent a great deal of time with Tom Myslinski of the Browns. All I've got to say is that guy is smart. He's a sharp coach and he's a real sports scientist. In addition, I met Joe Kenn of Louisville. Once again, totally impressed.
Quick update on my training. I was tested last week using a 7-site skin fold and I was 13.47% body fat. That is the leanest I've ever been. I hope to be 10% by late March. I'll keep everyone up dated.
Monday, February 11, 2008
Big Props
I want to give a big thanks to my buddy Bob Calvin. After completing all the blood tests and evaluation forms...I started on my new training diet. Its been three weeks and I've already dropped 8lbs. My plan basically evolves around my training schedule. Twice a week, I'd have a hi carb day...all clean of course and then the rest of the week would be either low or moderate carb intake.
On my moderate/low days I'd also add in some moderate intensity cardio...which generally consisted of treadmill walk 12.0 deg, 3.0 mph for 30 min. Let me back up for a second...why are you doing this you might ask...you are a STRENGTH coach. Well, yes you are right, but I also want to be alive to be a strength and conditioning coach. I'm actually in good shape, but my body comp isn't where I'd like it to be. I want to consistently be around 10%....right now I need to drop about 5% more to get there. The goal is to get down to 7 - 8% and then work my way back up from there.
So, there you have it. I'll give you more updates as the transformation takes place...Ha ha.
On my moderate/low days I'd also add in some moderate intensity cardio...which generally consisted of treadmill walk 12.0 deg, 3.0 mph for 30 min. Let me back up for a second...why are you doing this you might ask...you are a STRENGTH coach. Well, yes you are right, but I also want to be alive to be a strength and conditioning coach. I'm actually in good shape, but my body comp isn't where I'd like it to be. I want to consistently be around 10%....right now I need to drop about 5% more to get there. The goal is to get down to 7 - 8% and then work my way back up from there.
So, there you have it. I'll give you more updates as the transformation takes place...Ha ha.
Sunday, February 3, 2008
What I learned in 2007 and the AFCA recap
Hey everyone! After a short break from blogging I'm back and ready to let the whole "world" know whats on my small brain...well that is from an intellect standpoint, my head is actually quite large.
2007 brought a lot of change in my life. From a personal standpoint I've learned never to count God out. Even though I was loving my time at Pacific I really had a strong desire to get back in the mix with football. Well, most people would have said it was the wrong time of year to find a job, but Ben Pollard called and brought me to Mississippi State. Within two weeks I moved from the progressive area of Northern California (or Nor Cal as the locals call it) to the slow pace of the great state of Mississippi. Two days after showing up my beloved Bull Dawgs got beat 42-0 by LSU. I remember thinking to myself, "Wow this is going to be a long season." But after the game Coach Croom made an incredible statement. He said that by the end of the season we WOULD be a winning team. At that very moment I knew I was working for the right man. Coach Croom inspired a bunch of guys who had never experienced victory to overcome incredible odds to not only have a winning season, but to beat Alabama, Auburn, Kentucky and Ole Miss. We then went on to win the Liberty Bowl by showing the determination of a champion and winning a close game in the 4th quarter. Wow...what a season.
On the S&C page, 2007 taught me to step back...and I mean way back when I'm putting together a training program. Evaluation is the key...a good coach sets aside the methods that they'd like to try and instead presses forward with incredible patience knowing that gradual improvement is the key to long term success. Currently, I'm working on developing an evaluation system similiar to Gray Cooks FMS screen (Functional Movements Screen) to evaluate my athletes. I'm going to go to Gray's new SFMS seminar to learn his new systematic way of evaluating dysfunction. Something I've come to realize is that not all athletes are ready to start "training" when you get them. Some need some serious PT work before you start using specific types of training methods. Ok...before anyone becomes the guy on Office Space and starts "jumping to conclusions" I'm not implementing a training program that involves standing on dyna discs while we count the alphabet backwards...but I do want to implement corrective exercises that can remove dysfunction and prevent injury.
Have you ever wondered what its like to go to the AFCA (American Football Coaches Association) annual meeting? Well, I'm going to give you a quick glimpse into this "elite" fraternity of men that call themselves "football coaches". Every year football coaches from high school to collegiate ranks decend upon some city in America in order to network and "learn" about football. Ok, here's the real gig. Its an excuse for a bunch of guys to go hang out with their buddies, talk a little shop and drink a bunch of beer. I'm not a drinker so I don't get involved in the late night stuff, but I do enjoy seeing my buddies. The goal of any AFCA attender is to see as many of their "friends" as possible, with the hope that their friend can hook them up with a new job. Some guys really don't even need to change jobs, but they just feel as if they need to. Its a weird phenomenon. This is usually how it goes down. The two ways you network is you either go to the hotel lobby where all the D-I coaches are or you hang out in the exhibit hall. Everyone has a name tag that they have to wear, so what you do is you walk around looking at name tags. If the name tag states that xx coach is from D-II school of no-where state university then you ignore them as if they have the plague. If the badge says that they are from a D-I school, then you start acting real phony and pretend to be their friend. Sounds like high school huh...believe me I've been on both ends of the spectrum. When I was a GA at Arkansas I had tons of AFCA "friends". When I was the head S&C coach at Fort Valley State I had 1 friend...I felt like the guy in the tuba section who sat in the stands during the high school football game, hoping that Sally the batton twirler would walk his way.
Here is the moral of this story. Treat people with integrity and talk to someone with your eyes. There is nothing like talking to someone who is always looking over your shoulder for Bob Stoops. You never know, you just might be talking to the next Bob Stoops.
God bless and train hard in 2008!
2007 brought a lot of change in my life. From a personal standpoint I've learned never to count God out. Even though I was loving my time at Pacific I really had a strong desire to get back in the mix with football. Well, most people would have said it was the wrong time of year to find a job, but Ben Pollard called and brought me to Mississippi State. Within two weeks I moved from the progressive area of Northern California (or Nor Cal as the locals call it) to the slow pace of the great state of Mississippi. Two days after showing up my beloved Bull Dawgs got beat 42-0 by LSU. I remember thinking to myself, "Wow this is going to be a long season." But after the game Coach Croom made an incredible statement. He said that by the end of the season we WOULD be a winning team. At that very moment I knew I was working for the right man. Coach Croom inspired a bunch of guys who had never experienced victory to overcome incredible odds to not only have a winning season, but to beat Alabama, Auburn, Kentucky and Ole Miss. We then went on to win the Liberty Bowl by showing the determination of a champion and winning a close game in the 4th quarter. Wow...what a season.
On the S&C page, 2007 taught me to step back...and I mean way back when I'm putting together a training program. Evaluation is the key...a good coach sets aside the methods that they'd like to try and instead presses forward with incredible patience knowing that gradual improvement is the key to long term success. Currently, I'm working on developing an evaluation system similiar to Gray Cooks FMS screen (Functional Movements Screen) to evaluate my athletes. I'm going to go to Gray's new SFMS seminar to learn his new systematic way of evaluating dysfunction. Something I've come to realize is that not all athletes are ready to start "training" when you get them. Some need some serious PT work before you start using specific types of training methods. Ok...before anyone becomes the guy on Office Space and starts "jumping to conclusions" I'm not implementing a training program that involves standing on dyna discs while we count the alphabet backwards...but I do want to implement corrective exercises that can remove dysfunction and prevent injury.
Have you ever wondered what its like to go to the AFCA (American Football Coaches Association) annual meeting? Well, I'm going to give you a quick glimpse into this "elite" fraternity of men that call themselves "football coaches". Every year football coaches from high school to collegiate ranks decend upon some city in America in order to network and "learn" about football. Ok, here's the real gig. Its an excuse for a bunch of guys to go hang out with their buddies, talk a little shop and drink a bunch of beer. I'm not a drinker so I don't get involved in the late night stuff, but I do enjoy seeing my buddies. The goal of any AFCA attender is to see as many of their "friends" as possible, with the hope that their friend can hook them up with a new job. Some guys really don't even need to change jobs, but they just feel as if they need to. Its a weird phenomenon. This is usually how it goes down. The two ways you network is you either go to the hotel lobby where all the D-I coaches are or you hang out in the exhibit hall. Everyone has a name tag that they have to wear, so what you do is you walk around looking at name tags. If the name tag states that xx coach is from D-II school of no-where state university then you ignore them as if they have the plague. If the badge says that they are from a D-I school, then you start acting real phony and pretend to be their friend. Sounds like high school huh...believe me I've been on both ends of the spectrum. When I was a GA at Arkansas I had tons of AFCA "friends". When I was the head S&C coach at Fort Valley State I had 1 friend...I felt like the guy in the tuba section who sat in the stands during the high school football game, hoping that Sally the batton twirler would walk his way.
Here is the moral of this story. Treat people with integrity and talk to someone with your eyes. There is nothing like talking to someone who is always looking over your shoulder for Bob Stoops. You never know, you just might be talking to the next Bob Stoops.
God bless and train hard in 2008!
Saturday, December 15, 2007
Iso Variations
If you've read my blogs in the past you understand my love of iso's. Here is a clip off you tube demonstrating where you can go with this stuff.
http://www.youtube.com/watch?v=ftkE_Xmzyi0
http://www.youtube.com/watch?v=ftkE_Xmzyi0
Thursday, December 6, 2007
Heart of a Champion
This past Sunday the BCS standings came out and it seemed as if the whole sports world went nuts. Every news station from CNN to the Ron Burgundy show was covering who got snubbed. Well, whatever you think about this system on January 7, 2008 the NCAA football champion will be crowned.
As a coach my goal is develop champions, not only on the playing field but in life. So just like every other coach I'm always studying and reading about those coaches who are the most successful. I've read John Wooden's books and I've even read Nick Saban's. I've read the biographies of the greats in sport: Tiger Woods, Lance Armstrong, Bear Bryant ect. But there is only one person that I can't stop thinking about. There is only one figure who has totally captivated my being and keeps me wanting for more.
The funny thing about this guy is that his life started out in obscurity. He was born in a small agrarian community to two parents who at the time weren't exactly liked by everyone. His dad was a blue collar worker with great carpentry skills and his mom was a house wife.
Whats even more amazing about this guy is that the first 30 years of his life he did nothing spectacular. He devoted himself to the trade craft of his father and "...grew in wisdom and stature, and favor with God and men." You could say that he was just like you and me...but underneath his humble exterior was the heart of the greatest champion of all.
When he turned 30 things really started to change. He recruited a team of 12 guys and taught them how to be leaders, warriors, fathers, servants and champions. As a matter of fact because of his ability to teach and effectively lead the ripple effect of his presence has been felt by every human being...and changed the course of eternity.
At the age of 33 this carpenter from a small town defeated the greatest foe known to man...DEATH. Because he never committed a sin and never mislead anyone, he was strung up on two boards on a hill side with common criminals. Nails were driven through his hands and his feet and he suffocated for hours...and then in one horrifying moment all the sins of the world were sucked into his body and he died. For the next three days he was dead...everyone gave up hope. Time had expired and everyone headed home...BUT, three days later he came back. But this time he was holding the keys to Hell...he had conquered sin and was extending out the gift of eternal life to anyone who would follow.
Romans 10:9 states, "That if you confess with your mouth, 'Jesus is Lord', and believe in your heart that God raised him from the dead, you will be saved." Today I'm inviting you to be apart of the greatest team ever assembled. I'm asking you to open your heart and consider the state of your life. If you have a deep longing inside for something more...maybe the championships haven't been fulfilling, whatever it is...if you listen you can hear the still small voice of Christ reaching out.
As we approach December 25, 2007...don't look at it as the day to eat great food, give presents and be with the family...view December 25 as the day that the greatest champion of all came to this world...and you have the chance to be on His team. So whats your decision?
As a coach my goal is develop champions, not only on the playing field but in life. So just like every other coach I'm always studying and reading about those coaches who are the most successful. I've read John Wooden's books and I've even read Nick Saban's. I've read the biographies of the greats in sport: Tiger Woods, Lance Armstrong, Bear Bryant ect. But there is only one person that I can't stop thinking about. There is only one figure who has totally captivated my being and keeps me wanting for more.
The funny thing about this guy is that his life started out in obscurity. He was born in a small agrarian community to two parents who at the time weren't exactly liked by everyone. His dad was a blue collar worker with great carpentry skills and his mom was a house wife.
Whats even more amazing about this guy is that the first 30 years of his life he did nothing spectacular. He devoted himself to the trade craft of his father and "...grew in wisdom and stature, and favor with God and men." You could say that he was just like you and me...but underneath his humble exterior was the heart of the greatest champion of all.
When he turned 30 things really started to change. He recruited a team of 12 guys and taught them how to be leaders, warriors, fathers, servants and champions. As a matter of fact because of his ability to teach and effectively lead the ripple effect of his presence has been felt by every human being...and changed the course of eternity.
At the age of 33 this carpenter from a small town defeated the greatest foe known to man...DEATH. Because he never committed a sin and never mislead anyone, he was strung up on two boards on a hill side with common criminals. Nails were driven through his hands and his feet and he suffocated for hours...and then in one horrifying moment all the sins of the world were sucked into his body and he died. For the next three days he was dead...everyone gave up hope. Time had expired and everyone headed home...BUT, three days later he came back. But this time he was holding the keys to Hell...he had conquered sin and was extending out the gift of eternal life to anyone who would follow.
Romans 10:9 states, "That if you confess with your mouth, 'Jesus is Lord', and believe in your heart that God raised him from the dead, you will be saved." Today I'm inviting you to be apart of the greatest team ever assembled. I'm asking you to open your heart and consider the state of your life. If you have a deep longing inside for something more...maybe the championships haven't been fulfilling, whatever it is...if you listen you can hear the still small voice of Christ reaching out.
As we approach December 25, 2007...don't look at it as the day to eat great food, give presents and be with the family...view December 25 as the day that the greatest champion of all came to this world...and you have the chance to be on His team. So whats your decision?
Wednesday, December 5, 2007
Spectracell Laboratories
Recently I called my buddy Bob Calvin, he's a Performance Nutritionist at the Andrew's Institute/Athletes' Performance, regarding some nutrition advice. I explained to Bob how I've been hovering around 14-15% body fat for some time and I'd like to get below 10%. I gave him a good run down on my diet and it checked out with him.
Bob told me that before he would design me a nutrition program that he'd like me to have a Functional Intracellular Analysis completed by Spectracell Laboratories. Spectracell has developed an amazing series of tests where they use your lymphocytes to determine what your body metabolizes correctly/incorrectly, and they can determine what type of micronutrient, antioxidant and lipid deficiencies that you might have. Spectracell takes your lymphocytes and grows them in an isolated environment. Then, one by one they add or remove specific micronutrients to determine if you have a deficiency. The Comprehensive Test runs around $350, but that's a small price to pay to really know whats going on inside your body.
I'm excited to find out what I need to change in my diet to get optimal results from my training. I'll be blogging about the changes that take place on this new program.
Train Hard!!!
Erik Korem
Bob told me that before he would design me a nutrition program that he'd like me to have a Functional Intracellular Analysis completed by Spectracell Laboratories. Spectracell has developed an amazing series of tests where they use your lymphocytes to determine what your body metabolizes correctly/incorrectly, and they can determine what type of micronutrient, antioxidant and lipid deficiencies that you might have. Spectracell takes your lymphocytes and grows them in an isolated environment. Then, one by one they add or remove specific micronutrients to determine if you have a deficiency. The Comprehensive Test runs around $350, but that's a small price to pay to really know whats going on inside your body.
I'm excited to find out what I need to change in my diet to get optimal results from my training. I'll be blogging about the changes that take place on this new program.
Train Hard!!!
Erik Korem
Friday, November 30, 2007
Classroom Experience
Recently I was invited to speak at an Exercise Physiology class on campus. It was kind of a "career day" talk...the prof was trying to expose his students to new and budding fields related to exercise physiology. I took an informal pole before the class started and ~70% of the students were on a pre-physical therapy path. First, let me say that none of the following comments should reflect poorly on the prof but should reflect poorly on our education system regarding our profession.
I opened the lecture with a series of pictures depicting what strength and conditioning is and what it isn't. For instance this is what S&C isn't:
I told the students that we aren't training for an earthquake...I understand the concept of proprioception and enhanced motor unit recruitment, but this is not the appropriate means for achieving the desired effect. We also discussed "Sports Specific" training. I'm stealing from Chad Dennis on this one, but there is no such thing as sports specific training. If you want to be sports specific...well go play the sport. What we can do as S&C Coaches is train muscle contractions, motor patterns, movement patterns ect. This concept lead into my next point which was why train for strength.
I put up the graph from Dr. Mel Siff's book Super Training. Which by the way, if you haven't read it you are about 10 years behind. Not one of the students understood what the terms absolute strength, accelerating strength/rate of force development, starting strength, or strength endurance meant...regarding training. These are supposed to be students that are learning not only about cardiopulmonary function/aerobic training adaptations, but they are supposed to be learning about muscle physiology and basic adaptations from training. The real problem is that this is not an isolated case. You can graduate with a MS from a MAJOR institution in Exercise Science and you will no absolutely nothing about the science of training.
Oh and then I really offended everyone when I told them that the NSCA was about 25 years behind. We discussed how Western Linear Periodization is the reason for a lot of our training related injuries: CNS fatigue, Adrenal Fatigue, Muscle Strains/Sprains ect. I wasn't rude in my delivery but I wanted these young and impressionable minds to see what is available to them.
So, moral of the story...if you are Ex Phys student out there and you are also lost just reading this blog, start reading now!! And here is a short list to get you going:
Super Training: Dr. Mel Siff
High Powered Plyometrics: Radcliffe
Running Biomechanics and Exercise Physiology in Practice: Bosh
Explosive Power and Jumping Ability for All Sports: Starzynski
Theory and Application of Modern Strength and Power Methods: Thibaudeau
Special Strength Training: Yuri Verkhoshansky
I opened the lecture with a series of pictures depicting what strength and conditioning is and what it isn't. For instance this is what S&C isn't:
I told the students that we aren't training for an earthquake...I understand the concept of proprioception and enhanced motor unit recruitment, but this is not the appropriate means for achieving the desired effect. We also discussed "Sports Specific" training. I'm stealing from Chad Dennis on this one, but there is no such thing as sports specific training. If you want to be sports specific...well go play the sport. What we can do as S&C Coaches is train muscle contractions, motor patterns, movement patterns ect. This concept lead into my next point which was why train for strength.
I put up the graph from Dr. Mel Siff's book Super Training. Which by the way, if you haven't read it you are about 10 years behind. Not one of the students understood what the terms absolute strength, accelerating strength/rate of force development, starting strength, or strength endurance meant...regarding training. These are supposed to be students that are learning not only about cardiopulmonary function/aerobic training adaptations, but they are supposed to be learning about muscle physiology and basic adaptations from training. The real problem is that this is not an isolated case. You can graduate with a MS from a MAJOR institution in Exercise Science and you will no absolutely nothing about the science of training.
Oh and then I really offended everyone when I told them that the NSCA was about 25 years behind. We discussed how Western Linear Periodization is the reason for a lot of our training related injuries: CNS fatigue, Adrenal Fatigue, Muscle Strains/Sprains ect. I wasn't rude in my delivery but I wanted these young and impressionable minds to see what is available to them.
So, moral of the story...if you are Ex Phys student out there and you are also lost just reading this blog, start reading now!! And here is a short list to get you going:
Super Training: Dr. Mel Siff
High Powered Plyometrics: Radcliffe
Running Biomechanics and Exercise Physiology in Practice: Bosh
Explosive Power and Jumping Ability for All Sports: Starzynski
Theory and Application of Modern Strength and Power Methods: Thibaudeau
Special Strength Training: Yuri Verkhoshansky
Monday, November 19, 2007
The Template
I hope everyone completed their assignment and made a detailed needs analysis...I know I have. So now that I know what qualities I need to improve, how do I assimilate all of my needs into a solid program? Well, you need to design a training template. I've made a list of what a training template is and what a training template isn't, these are some common mistakes that I often see.
Is:
1. An OUTLINE of the training week
2. Lifting categories per training session
3. Structure of the hierarchy of needs
Not:
1. List of exercises
2. Reps and sets
3. Specific speed/agility/mobility/conditioning drills
Example of a 4 Day Training Template
Mon: Linear Acceleration, DE Squat, Post Chain, Upper Back, Arm Flex, Abs Static
Tues: Reactive Strength (OLY),1-Leg Sq asst, ME Press,Horizontal Pull, Tri Asst (vol)
Ab Flexion
Thur: Agility, DE Squat, Post Chain, Upper back, Arm Flexion, Abs Static
Fri: OLY, Work Cap, 1 Leg, DE Press,Vert Pull,Tri Asst
Another way to do this is to create an emphasis for the day.
Example:
Mon: Speed Tue: Power Thur: Strength Fri: Work Capacity
But within each of these days you are training all qualities, but the emphasis shifts.
I hope this helps...so get off your rear now and right a template!!!
Is:
1. An OUTLINE of the training week
2. Lifting categories per training session
3. Structure of the hierarchy of needs
Not:
1. List of exercises
2. Reps and sets
3. Specific speed/agility/mobility/conditioning drills
Example of a 4 Day Training Template
Mon: Linear Acceleration, DE Squat, Post Chain, Upper Back, Arm Flex, Abs Static
Tues: Reactive Strength (OLY),1-Leg Sq asst, ME Press,Horizontal Pull, Tri Asst (vol)
Ab Flexion
Thur: Agility, DE Squat, Post Chain, Upper back, Arm Flexion, Abs Static
Fri: OLY, Work Cap, 1 Leg, DE Press,Vert Pull,Tri Asst
Another way to do this is to create an emphasis for the day.
Example:
Mon: Speed Tue: Power Thur: Strength Fri: Work Capacity
But within each of these days you are training all qualities, but the emphasis shifts.
I hope this helps...so get off your rear now and right a template!!!
Monday, November 12, 2007
Winter Programming: Needs Analysis
It's that time of year again. Football season is coming to an end and turkey day is just around the corner. For me this means its time to start thinking about the football off-season. Before I get into how I approach putting together a template, I must say its very important to work with a staff that is open minded. I absolutely positively have the best boss in the world...Ben Pollard. Ben has given me a great deal of freedom to speak openly about what I think we should do or not do. He doesn't always implement what I say, hey he's the Head Guy, but its just great that my voice is heard.
I think the biggest mistake coaches make in planning an off-season is that they plan out every detail of a 8-10 week cycle. Every foot contact, rep, set, warm-up ect is already in place and they leave themselves no room for change. To me this is a huge mistake...this is what inexperienced coaches do, or coaches that are stuck in the dark ages with Western Periodization. There just isn't enough time in a modern off-season to have "hypertrophy" phases...this is why the conjugate method is perfect for the off season. Let's attack multiple qualities at the same time, but give emphasis to certain ones depending on the time of the year.
The Needs Analysis
By now we've seen our teams enough to know what needs to be attacked during the off-season. For some its a lack of speed, others max strength and others maybe work capacity. Whatever that need is I usually center the initial stages of the off-season around that. Of course, we need to improve our work capacity...but stealing from Chad Dennis on this one, if you increase max strength, reactive strength, starting strength, maximum muscle contraction velocity AND work capacity...won't you have a higher threshold of work capacity.
So here's your assignment. Sit down for a good hour and go position by position and right down IN DETAIL what glaring deficiencies that position has. Put your analysis down and come back to it about a week from now and add/take away. Once you've got that we'll start building a template.
If anyone has any comments on this process, please feel free to post...Train Hard!!! -Erik Korem-
I think the biggest mistake coaches make in planning an off-season is that they plan out every detail of a 8-10 week cycle. Every foot contact, rep, set, warm-up ect is already in place and they leave themselves no room for change. To me this is a huge mistake...this is what inexperienced coaches do, or coaches that are stuck in the dark ages with Western Periodization. There just isn't enough time in a modern off-season to have "hypertrophy" phases...this is why the conjugate method is perfect for the off season. Let's attack multiple qualities at the same time, but give emphasis to certain ones depending on the time of the year.
The Needs Analysis
By now we've seen our teams enough to know what needs to be attacked during the off-season. For some its a lack of speed, others max strength and others maybe work capacity. Whatever that need is I usually center the initial stages of the off-season around that. Of course, we need to improve our work capacity...but stealing from Chad Dennis on this one, if you increase max strength, reactive strength, starting strength, maximum muscle contraction velocity AND work capacity...won't you have a higher threshold of work capacity.
So here's your assignment. Sit down for a good hour and go position by position and right down IN DETAIL what glaring deficiencies that position has. Put your analysis down and come back to it about a week from now and add/take away. Once you've got that we'll start building a template.
If anyone has any comments on this process, please feel free to post...Train Hard!!! -Erik Korem-
Thursday, October 25, 2007
Every Rep Every Set
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
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
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.
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