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
- Will Fleming and his awesome post on power cleaning correctly!
- Goes to KStar at MobilityWOD, as a strength coach for Volleyball these correctives were amazing! (2 Videos)
- The Glute Guy is at it again, Bret Contreras on the glutes function in the lunge.
- Joey Bergles, not only a colleague but a pretty smart guy, this is a good read on how he programs for Baseball.
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
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
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!
Recently I was asked by a coach to look into a product called Body By Vi. I compared it to another company geared towards weight loss, Isagenix. Below are some facts that I discovered, I was quite surprised.
The WEIGHT LOSS PACKS
Visalus Total Weight loss Kit: – $249 with 60 meals (each meal is 90 cal)
-12 g Soy Protein Isolate
– Natural and Artificial Flavors
– Cardia Care has 75 mg of caffeine per serving
– Contains Gluten and Soy
– Allergen warning
Isagenix 30 day Fat Burning and cleansing system: $269 with 68 meals (each meal is 240 cal)
– 24g undenatured/Low heat Whey
– No caffeine in the entire system, No Artificial Stimulants
– Contains Lactase for Lactose Intolerant individuals
– No allergen Warning
– Caseine Free
– Gluten Free
– Soy Free
– Barley Free
– Wheat Free
– No Artificial Flavors – Flavored with Stevia and Fructose, black strap mollasses on the energy drink.
Statistics can be verified at http://www.isagenix.com/us/en/isaleanshake_new.dhtml (unfortunately you have to copy and paste the Isagenix link) and http://visalus.com/products/transformation-kit
Prior to my research I too was skeptical that corporations developing weight loss packs were different and considered the consumers best interest. As you can see Isagenix is much more nutritionally sound and implementable for the average american. Isagenix is engineered organically without additives and has no allergens and has 24 g of whey protein with an additional 5 g of fat (which will increase satiety and act as an actual meal replacement). Visalus on the other hand has 12 g of soy protein and only 1 g of fat. I believe the choice is clear, Isagenix is a way better supplemental system. I fully support Isagenix even though WordPress apparently doesn’t!