This Weeks Must Reads!!

This is an old article for T-nation but always a good read.

A great read for interns and individuals a like, the rules to life one might say.

Glutes, they are one of the most important muscles in the body, but are you using yours correctly?

A great read by Eric Cressey with a webinar!

Another great one from Eric Cressey, the deadlift is a great exercise and here are some cues to help ensure you’re doing it safely.

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Success or Failure?

As the flames subsided and the ash settled another year finished. The girls as a team met their goal, they finished second in conference and went into the conference tournament with a bye. I’m not going to tell you a fairy tale story, we didn’t win our conference tournament, we didn’t make a big push into nationals; we lost our first game of the conference tournament, the season is over.

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Looking back on all the effort sweat and tears a coach can only question could I have done anything better to prepare these athletes, these warriors for the struggles they encountered this year? As a strength coach how is it that we even measure our success, is it wins and losses? Is it how much more weight you can squat, how much higher you can jump? At then end of the day I don’t think you can look at one determining factor and label the year and program a success or failure. It comes down to a lot more then the w’s and l’s, much more then the numbers you increase their broad jumps and back squats. Although these results should always be in your mind a play a large role in your programming from year to year there are statistics that aren’t always measurable. I want to give the sports coach the opportunity to put the best group of athletes on the floor night after night. Training should involve suffering both mentally and physically not to be mean but to test commitment, desire and to help improve these  qualities life. It is these qualities that can be the difference between winners and losers in both athletics and life.

Quote of the week!

Thanks to Tommy Moffitt, “Coach the kids not the weights”. Far too often strength and conditioning coaches do the exact opposite of this. While I had some down time this morning I was listening to Tommy Moffitt’s interview by Smarter Team Training. I think this is a great quote because it really puts the focus on why we are here. Without the kids there would be no strength coaches but just weights and weights don’t move themselves. By connecting with your athletes they will be more likely to work for you and not only work for you but work hard and give full effort. This is an extremely important part of the art of coaching that I believe is the hardest for some to learn but must be achieved in order to truly master the weight room.

Creation!

I created this blog to help inform and to create controversy.  Not controversy that some of you may be thinking, but to positively challenge peoples views and defend them.  I believe that this helps you realize who you are and what you believe. If you can fully explain your training philosophy’s and support it through thick and thin, then and only then, do you have a philosophy and not just nuts and bolts. It is my quest to reach as many fitness professionals with knowledge to give and have their knowledge shared amongst each other to help better everyone that reads this blog.  It was during this thought that I realized, wouldn’t it be great if people could listen to other theories? To develop a blog that is as unbiased as possible? Brilliant! With that in mind I have scheduled several very interesting and successful individuals from multiple viewpoints! In time, I hope to have a guest author once or twice a month.  If any of you authors out there are interested please email me! Hillwtyler@gmail.com

Energy Systems Volume 1: Creatine Phosphate

To discuss the Creatine Phosphogen system it might be helpful to dive into basic physiology. There are three primary energy systems that are continuously functioning together for our muscles and organs to produce the energy needed to sustain movement and life. We can further split these energy systems into two types; anaerobic or aerobic. Anaerobic energy systems function without relying on oxygen while the aerobic energy system does the opposite. Our two anaerobic energy systems are the creatine phosphogen system and the glycolytic energy system. Our aerobic energy system is referred to as oxidative phosphorylation. All of these energy systems supply our tissues with a substance called adenosine triphosphate also referred to ATP. ATP is used in muscle function to cause muscle contractions. The by product of ATP that has been used for physiological processes, adenosine diphosphate or ADP is created and requires another phosphate in order to be utilized by tissues and muscles.

The first energy system creatine phosphogen (CP) is responsible for creating ATP the quickest by cleaving the phosphate and allowing ADP to attach to it forming ATP. While this is the quickest acting energy system it is only able to create one molecule of ATP while others can create more then 20 (aerobic energy system). It is because of this that humans can’t maintain an all out sprint for more then a dozen seconds. While once thought to be only participating in energy production during maximal effort activities from 0-10 seconds it is now thought that the CP system is always active through a variety of milder tasks. This energy system is utilized in EVERY sport for explosive movements and works very closely with our glycolytic energy system.

Breakdown of percentages of energy systems used in popular sports…

  • Long distance running – 5% alactic (CP), 15% lactic acid(glycolytic energy system), 80% aerobic
  • Basketball – 60% alactic, 20% lactic acid, 20% aerobic
  • Football Big Skill – 70% alactic, 30% lactic acid
  • Football Small Skill – 60% alactic, 30% lactic acid, 10% aerobic
  • Soccer – 15% alactic, 15% lactic acid, 70% aerobic
  • Rugby – 10% alactic, 30% lactic acid, 60% aerobic

(Statistics taken from Peridization Training For Sports by Tudor Bompa)

The CP system is trainable to some degree, it relies on the bodies stores of creatine phosphate, this is the theory as to why supplementation of Creatine Phosphate works. By increasing the bodies capacity of creatine phosphate you increase your ability to perform maximal effort work, an extra rep a few seconds longer in duration of sprints.

The Difference Between Sports

The Difference Between Sports

Recently several members of our staff at Webber International University began discussing the differences in training Basketball and Football athletes. The discussion developed into a debate on which exercises are musts in their program for either sport. As we continued to discuss this topic it dawned on me that athletes all require a high ability to produce power. It doesn’t matter if the athlete is a Basketball player or a Football player they rely highly on their ability to produce power and produce it quickly. Having a lightning quick first step is one of the key factors in being a play maker and it applies to virtually every sport. That being said it is my belief that you can train every sport virtually the same way, we are all human and need to be able to push and pull heavy implements. The key difference between sports such as Basketball and Football is the corrective exercise profile needed and energy systems utilized by the athletes. The later of the two can determine whether a team is successful at the end of the competition or inevitably falls short of victory. I believe too many fitness professionals in the industry need to take a closer look at the way they are developing the energy systems of their sports. Football which is a series of sprints doesn’t typically last for more then 10 seconds while Basketball is a continuous game that involves short sprints, walking and jogging. These are two completely different energy systems, football is primarily fueled by the creatine phosphate system while basketball is fueled by the anaerobic and aerobic systems.

Coming soon… The Creatine Phosphate system and how it relates to sports activities!