Category: Training

Getting the Edge: Conditioning and Energy System Development

Conditioning and Energy System Development

Michael Jeffrey MS, CSCS, NASM, FMS, YBT

This day in age being efficient and talented when it comes to a certain skill is essential when you want to see success in sport. There is such a strong emphasis on sport skill that experts in the field are being hired just to work on sport specific skill. Yes, this is very important; but even with all the skill in the world you will not be performing to the best of your ability if you are exhausted at the end of the game. Proper conditioning and development of your body’s energy systems will give you that competitive edge over your opponent who may be just too tired to perform.

How Do I Fix This?

 Our bodies are able to replenish ATP (muscles use for energy) through three basic energy systems: phospagen, glycolytic, and oxidative. These systems utilize our macronutrients (proteins, carbs, and fats) to be metabolized for energy allowing our body to perform work. To improve your conditioning levels and see the best crossover effect on the field, you have to properly train these energy systems.

Why is this important?

 Our body utilizes certain energy systems based on the duration of activity that is being performed. This is important because you want to train the energy system that is mainly used by your sport/activity. The following points show the time durations that are used by our body’s energy systems:

1) Phosphagen System: 1-10 seconds

Our body utilizes the phospagen system to provide ATP for activities that are short durations and high intensity. These activities generally occur between 1 and 10 seconds relying on creatine phosphate in the muscles to replenish ATP. Sports mainly using the phosphagen system: Volleyball, Tennis, Gymnastics, Golf, Field Events, Football

Sample Conditioning Workout:

Set 1: 6 sprint repetitions of 25 yards/30 seconds between reps

2:00 minute rest

Set 2: 6 sprint repetitions of 25 yards/30 seconds between reps

2:00 minute rest

Set 3: 6 sprint repetitions of 25 yards/30 seconds between reps

2) Glycolytic System: 30 seconds-2 minutes

Our body uses the glycolytic energy system for activities occurring between 30 seconds and 2 minutes. During glycolysis the body breaks down carbohydrates stored as glucose to help resynthesize ATP. Sports mainly using the glycolytic system: Basketball, Football, Lacrosse, Soccer (Position Specific), Hockey

Sample Workout 1:

Six 25 yard suicides

Goal time: 40 seconds

Rest time: 40 seconds

Sample Workout 2:

8 tempo 200’s

Goal time: 45 seconds

Rest time: 1:10 minutes

3) Oxidative System: 2 minutes plus

The last and most used system in our body is the oxidative system which re-synthesizes ATP both at rest and low intensity activity. This system mainly uses carbohydrates and fats to produce ATP and generally occurs with low-intensity activities that are longer than 2 minutes in duration. Sports mainly using the aerobic system: Distance Running, Rowing, Soccer (position specific)

Sample Workout:

Fartlek Run: Sprint 20 seconds/Jog 20 seconds/Walk 20 seconds for 20 minutes

There are several sports that use a combination of these energy systems which is why it is important to train all 3. It is vital that you develop all 3 energy systems because at one point or another, whether in life or sport, your body uses one of these energy systems. Yes, focusing on sport-specific conditioning still holds precedence, but you also need to be well rounded when it comes to your energy system development. A tired athlete, no matter skill level, is not a good athlete. So please take the time to not only condition, but condition the right way. Too many people think that you just have to run longer to improve your conditioning level. The fact is that you do not even have to run to improve your fitness levels. Doing high-paced circuits and strength training activities with short rest times can do wonders for improving both your aerobic and anaerobic conditioning levels. So please don’t just run to run! Stick to a plan and condition according to the needs of your sport; I promise you, it will make you a more well-rounded athlete.

Getting the Edge: Recovering & Optimizing Performance

Recovering and Optimizing Performance

Michael Jeffrey MS, CSCS, NASM, FMS, YBT

Recovery.…One of the most important yet forgotten words when it comes to enhancing your overall sports performance.  Throughout my career everyone is always asking me, “What can I do to improve my performance out on the field?” This question is so common because society is telling us more is better; lift more, run more, and jump more. This is engrained in our minds from a young age so people are doing as much as they can thinking that this is going to make them a better athlete on the field. But in reality all anyone is doing is overworking their body potentially leading to decreased performance and multiple overuse injuries. Being in this over-trained state can sometimes take months to recover from, and I have seen athletes lose out on their season because they are training way too much.

Less is More

Training with the proper intensity (% of one rep max) and volume (total amount of work done relating to sets and reps) is often overlooked because some athletes are lifting way more than they should. Without the proper guidance young athletes continue to train this way because they are never told that they are actually breaking down their bodies. It is our job as certified strength and conditioning coaches to know how the body responds to training so these youth athletes can see proper adaptation leading to increased performance on the field. It is a constant problem strength and conditioning coaches battle because many sports will over-prescribe volume when it comes to practice, speed and agility sessions, and extra training sessions leading to over-trained athletes.

How to Fix This Problem

With sports today I understand that overtraining can be a difficult problem to combat, but it is a serious problem that needs to be addressed. With the amount of practice, training volume, and sports specific training youth athletes need to be recovering properly. This is an issue that often gets ignored because several young athletes are willing to put in the work in the weight room, but when it comes to recovery it usually is a priority low on the list. The following key points are simple, yet effective methods to help your body recover and optimize your performance.

 

 

  • Sleep

With our busy lives I understand that it can be difficult to sleep enough, but it is essential for our muscles to recover. Our body best recovers while we are sleeping, but if you are not getting enough sleep you will not recover properly. The following benefits can be seen with getting 8 hours of sleep each night:

 

  • Improves learning and emotional well being
  • Maintain good hormone balance to help heal muscle tissue
  • Improved immune system to fight infection

 

  • Nutrition

 

To recover and see increases in muscle mass eating in a caloric surplus is essential. Not eating enough causes your body to break down which leads to you being over trained because you simply do not have enough fuel.  The following information can help your body recover when it comes to your nutrition.

 

Carbohydrate Intake: The intake of daily carbohydrates will be different for each individual and it is dependent on your current health and performance goals. Here are a few guidelines:

  • 2.5 grams per pound of body weight if training 1 hour per day
  • > 2.5 gramps per pound of body weight if training greater than 1 hour a day
  • 2 grams or less per pound of body weight for non-athletes
  • High carbohydrate meal 2 to 4 hours before exercise
  • Endurance athletes need 30 to 60 grams of carbohydrates every hour
  • High glycemic carbohydrates post workout while low glycemic carbohydrates should be consumed throughout the day

Protein Intake: The intake of protein will be different for everyone based on body size and training goals. Protein is essential for muscle recovery-here are some guidelines:

  • Sedentary adult: 0.4 grams per pound of bodyweight
  • Strength athlete: 0.5-0.8 grams per pound of bodyweight
  • Endurance athlete: 0.5-0.6 grams per pound of bodyweight

 

 

Fat Intake: Many people are scared of fat because they don’t realize the energy and health benefits that can be seen with fat intake

  • 0.2-0.5 grams of fat per pound of body weight

Water: Why is it important?

  • 60% of the adult human body is made up of water
  • Fluid loss of 2% will affect circulatory functions and could decrease performance
  • Improved metabolic functioning
  • Body temperature regulation improves
  • Supplies nutrients
  • Lubricates joints and removes wastes
  • Maintain electrolyte balance to help nervous and muscular system function
  • When dehydrated, the lactic acid build up will affect your body more
  • Glycogen storage needs water for recovery

How Much Water?

  • Minimum for men: 13 cups per day
  • Minimum for women: 9 cups per day
  • Drink up to 3 cups before physical activity
  • Drink 6 to 12 fluid ounces every 15 minutes during intense physical activity
  • Exercise over 60 minutes should be supplemented with a 8% carbohydrate drink
  • Ingest 16 to 24 ounces of water for every pound lost during intense exercise

Vitamins and Minerals: Help our body to function and perform optimally

  • B vitamins: assist in the breakdown of glucose and glycogen for energy
  • C vitamins: helps form tendons, ligaments, cartilage, bones, and teeth
  • E vitamins: acts as an anti-oxidant to prevent damage to tissues from free radicals
  • Calcium: helps muscles to contract and nerves to function while helping with blood clotting
  • Magnesium: blood clotting and bone health
  • Iron: helps form compounds that carry oxygen in the body
  • Zinc: immune system function and helps to maintain tissues
  • Chromium: enhances the action of insulin

 

 

  • Mobility

Mobility training is a form of training used to improve flexibility by actively stretching the muscle to help it return to its original resting length. This will not only help you feel better on a daily basis, but it will help your muscles to grow and improve your overall strength. Besides the strength benefits, you will also see improvements in your functional movement making you a better athlete on the field. The following specific benefits will be seen with mobility training:

  • Larger Range of Motion
  • Increased Blood Flow
  • Better Posture and Pain Reduction
  • Relaxed Muscle Tone
  • Stress Relief

 

In closing, I hope that some of these tips will help you remember to listen to your body. Sometimes less is more even though that is going against what society is telling us. Proper recovery should be an essential component of your daily routine because it will make you the best athlete you can be in the long run. If you really want to get that competitive edge I hope that you use some of tips I have given you in this blog and execute them in your daily life.

 

 

 

 

Athlete Spotlight: Beth Elrefai

Not only do our clients travel the country sporting the Performance Edge logo, they travel across countries!  Check out our client, Beth Elrefai — feeling strong as she supports her mission with Bridges to Community in Nicaragua!  Here’s what Beth has to say: “I have traveled to Nicaragua 7 times since 2009 with a wonderful organization Bridges to Community (a NGO whose mission is to develop the community by working together to build safe, healthy housing, medical centers, schools, clean wells, etc).  Helping with this cause is my passion.  Building a home in a week is hard, physical labor.  After working out twice a week with Performance Edge, I am thrilled to report that I was able to work harder than ever before and came away without being sore and tired! I could lift and carry buckets 5 gallon buckets of concrete which I had never been able to even lift before this year!! It was very empowering to outpace people half my age.  Feeling strong!”

Way to go Beth!

Multiple Oregon Ducks football players hospitalized after grueling workouts

A Note from Dave:

Rhabdomyolysis is no joke! A severe overtraining condition often seen in Crossfit, High Intensity and canned training programs. People aren’t cattle! A quality strength & conditioning program consists of progressive development, individual specificity, adapting volume and intensity levels based on injury prevention and on the clients/athletes specific goals, sport and position. At Performance Edge our qualified, certified and professionally degreed staff provide you the best private individualized training program in Northern Virginia. Bring Your Potential…We’ll Help You Develop it!

View the original article here: http://www.oregonlive.com/ducks/index.ssf/2017/01/oregon_ducks_workouts_hospital.html

UPDATE, Jan. 17: Oregon has suspended its strength coach and issued an apology on behalf of its athletic department after the players’ hospitalization.

At least three Oregon Ducks football players were hospitalized after enduring a series of grueling strength and conditioning workouts at UO last week, The Oregonian/OregonLive has learned.

Offensive linemen Doug Brenner and Sam Poutasi and tight end Cam McCormick are in fair condition and remained at PeaceHealth Sacred Heart Medical Center at Riverbend in Springfield on Monday, a hospital spokeswoman said. They have been in the hospital since late last week after workouts that occurred during the team’s return from holiday break.

Poutasi’s mother, Oloka, said that her son complained of very sore arms after the workouts and had been diagnosed with rhabdomyolysis, a syndrome in which soft muscle tissue is broken down with “leakage into the blood stream of muscle contents,” according to the NCAA medical handbook. Depending on the severity, it has the potential to lead to damaged kidneys.

“The safety and welfare of all of our student-athletes is paramount in all that we do,” Oregon wrote in a statement on behalf of the entire athletic department. “While we cannot comment on the health of our individual students, we have implemented modifications as we transition back into full training to prevent further occurrences.

“We thank our medical staff and trainers for their continued monitoring of the students and we will continue to support our young men as they recover.”

Oregon coach Willie Taggart visited Riverbend to meet with some of the hospitalized players before leaving the state to recruit.

Players this week were required to finish the same workouts, which were described by multiple sources as akin to military basic training, with one said to include up to an hour of continuous push-ups and up-downs. An Oregon official disputed a claim that some players had “passed out,” saying the training staff did not see any players faint; another UO official later said that athletic trainers were available to those who needed treatment during the workouts.

On social media Monday, some players expressed their belief the severity of the workouts had been exaggerated, and that they had been difficult but not out of the ordinary.

Junior cornerback Ugochukwu Amadi wrote on Twitter: “The workout was not even what the media is portraying it to be.”

Some players later complained of discolored urine, which is a common symptom of rhabdomyolysis. After testing, others were found to have highly elevated levels of creatine kinase, an indicator of the syndrome.

Rhabdomyolysis can be triggered after a spike in intensity of an athlete’s workouts and by overexertion during those workouts. For the first time since 2004, Oregon did not qualify for a postseason bowl game in 2016, and players were left to exercise on their own during their nearly monthlong break from school. Oregon hired Irele Oderinde its new football strength and conditioning coach earlier this month. He followed Taggart from South Florida, where Oderinde had worked as the school’s director of athletic performance since 2014.

The 6-foot-2, 310-pound Brenner is entering his senior season, while the 6-4, 315-pound Poutasi and 6-5, 240-pound McCormick will be eligible to play in 2017 after using last fall to redshirt.

Reports of multiple players being affected by rhabdomyolysis are rare. In August, eight volleyball players from Texas Women’s University were hospitalized. In 2011, 13 players from the University of Iowa were hospitalized due to the syndrome after working out during their winter conditioning program. In August 2010, two dozen football players from McMinnville High School were hospitalized, with some requiring surgery, after complaining of intense workouts held in high heat with little water.

The NCAA medical handbook listed “novel workouts or exercises immediately following a transitional period” such as a winter break as one of its 10 factors that can increase the risk of rhabdomyolysis. It also cautioned that “all training programs should start slowly, build gradually, include adequate rest and allow for individual differences.”

— Andrew Greif
agreif@oregonian.com
@andrewgreif