Training Principles, Part Nine - Nutrition & Supplementation 101 Con’t

By James Walker CCS, STM, BioSig, Master Trainer

Nutrition Con’t

d) Fats - consist of all oils from flesh, nuts, and plants including: butter, margarine, mayonnaise, vegetables, borage oil, flaxseed oil, CLA oil, GLA oil, beef, chicken, fish, lamb, egg yolk, turkey, and pork, and vitamins A, D, E, and K. Intake may be between 15-30% of total food intake, 1 gram of fat = 9 calories. Intake should be .3 gm (.4 gm if under 10/14 % body fat for males/females) per lb of body weight. So a 150 lb person take 45 gm per day and a 200 lb person 60 gm per day. The exemption to this is supplementation with omega 3 fish oil. We recommend taking 5-35 grams of omega–3 fatty acid such as Krill, salmon, omega 3, GLA, CLA, EPA, DHA, or EFA daily.

·      Eat lean choices of beef, pork, chicken, and lamb (cut off and discard extra fat)

·      Dietary fats are essential to the body and help to carry the fat-soluble vitamins.

·      Fats provide energy.

·      Fats surround and protect certain organs (heart, kidney, and liver).

·      Essential fatty acids help the liver to transport and breakdown fat and cholesterol.

·      Essential fatty acid help fat loss.

·      Essential fatty acid such as DHA help cognitive or brain function.

·      Essential fatty acid such as EPA help reduce inflammation and promote a healthy heart.

·      Choose monounsaturated fats such as olive oil, peanut oil, or oil with instead of trans-fats.

·      See vitamin function of A, D, E, and K.

e) Vitamins - consists of A, B, C, D, E, and K and are found in the foods that we eat, except D, which is also produced in the body with the help of sunlight. We recommend taking a daily multivitamin supplement to assist in your training.

·      Vitamin A found in fish oils and converted from carrots (carotene) helps tissue growth and repair, RNA production, and protects certain membranes from infection.

·      Vitamin B found in vegetables and animal tissue they help provide the body with energy, convert carbohydrates into glucose, metabolize fats and proteins, and aid in nervous system function and nerve health.

·      Vitamin C found in fruits and vegetables helps to heal tissue, form red blood cells, fight infections, reduce allergic reactions, maintains connective tissue, replenishes adrenaline, and protects vitamins B, A, and E against oxidation.

·      Vitamin D found in animal tissue, plant tissue, and fish-liver oils, and is produced in the body by exposure to sunlight, helps in the absorption and utilization of calcium and phosphorus, the development of bone and teeth , and nervous system function.

·      Vitamin E found in whole raw seeds, nuts, soybean, and cold-pressed vegetable oils, helps prevent vitamin A and other fatty acids from breaking down with other substances into harmful toxins, protects tissue, cells, and certain vitamins from aging, oxidation, and destruction. Enhances the endurance of heart, lung, and muscle cells.

·      Vitamin K manufactured in the intestines with the presence of certain milk related bacteria and in kelp, alfalfa, green vegetables, yogurt, egg yolks, fish-liver oils, safflower oil, and blackstrap molasses, helps blood to clot, carbohydrates to be stored in the body, and the liver to function normal.

f) Minerals - consist of calcium, chlorine, phosphorus, potassium, magnesium, sodium, zinc, chromium, iron, selenium, vanadium, etc…There are at least17 essential minerals that the body needs. Some are found in the body and others in foods. We recommend taking a daily multi mineral supplement.

·      Minerals are necessary for many mental and physical abilities.

·      Minerals are in bone, teeth, tissue, muscle, blood, and nerves.

·      Minerals assist in brain, heart, and nervous system functions as well as the building of bones and allowing physiological aspects to occur for athletics and everyday movement activities.

·      Minerals enhance muscle response, transmit messages and assist in the nervous, digestive, metabolic, hormonal, and endocrine systems. They also help in the utilization of nutrients from food.

·      Minerals help maintain water balance throughout the body and blood and tissue ph balance.

 Nutritional Summary-Recommendations:

1.    Daily water intake should be between 75-140 fl oz depending on your body weight and climate conditions.

2.    Daily protein intake should consists of a variety: beef, buffalo, chicken, exotic meats, fish, lamb, lean pork, shellfish, turkey, etc, and be between 150-400 gm depending on your body weight and goals.

3.    Daily carbohydrate intake should consists of mostly vegetables, especially leafy and green ones but reds and yellows also and some nuts and fruits, mostly low glycemic ones depending on your composition and may be consumed freely with little restriction if consumed without heavy sauces and oils.

4.    Take a daily multi-vitamin/mineral supplement.

5.    Take a daily multi-mineral.

6.    Take a omega-3 fatty acid supplement and vitamin D3 supplement.

7.    Take the post workout shake or meal – it is extremely important for muscle and strength development, recovery, and hormonal balance, which may be in supplement form for optimal absorption. Try to limit protein/carbohydrate supplement to the post workout meal.

8.    Learn to eat a variety of real foods, the proper type, time, amount, and portion, 4-8 meals per day.

9.    Protein-amino acid supplementation may be used during certain circumstances, meals, during workouts, or after workouts.

REFERENCES–

1. Paul Chek– “The Golf Biomechanics Manual”; “Scientific Back Training”;
2. Charlie Francis – “Training for Speed”.
3. Jurgen Hartmann and Harold Tunnemann –“Fitness and Training for All Sports”.
4. Michael Leahy – “Active Release Techniques Soft Tissue Management System”.
5. Richard Magill – “Motor Learning Concepts and Applications”.
6. Charles Poliquin – “Modern Trends in Strength training”; “The Poliquin Principles”; “Manly Weight    Loss”; “Winning the Arms Race”.
7. Mark Guthrie - “Coaching Track & Field Successfully”.
8. Jonny Bowden - “living the Low Carb Life”.     
9. Mario DiPasquale - “The Anabolic Solution”; “The Metabolic Diet”.   
10. Harvey Newton - “Explosive Lifting for Sports”.    
11. Steven Fleck & William Kraemer - “The Ultimate Training System - Periodization Breakthrough!”     
12. Bill Phillips - “Sports Supplement Review”.                                                                     

‘Train Safe, Smart, & Results Driven’

Training Principles, Part Six - Principles Of Exercise Science Con’t

By James Walker CCS, STM, BioSig, Master Trainer

Training principles of exercise science con’t…and concluded.

20. Time Under Tension (TUT) – is the time required to complete a rep or a set (group of reps).

·      TUT is influenced by the tempo.

·      Muscle fiber type recruitment depends on time under tension.

·      e.g., tempo x reps = total time under tension per set, 302 tempo = 5 seconds total tempo x 6 reps = 30 seconds of time under tension per set.

21. Workout Duration– the anaerobic system (speed and strength) has 30–60 minutes of optimal energy before productivity decreases.

·      Keeping workouts within this time frame will increase gains in strength and performance.

·      Consequently, blood cortisol levels significantly increase after 45 minutes of working out and training becomes counter productive.

·      Simultaneously, the bodies’ natural muscle building hormone androgen begins to drop off at this time, which will further inhibit growth and gains.

·      So anaerobic workouts within 30-60 minutes will maximize increases in muscle, strength, and performance.

This concludes Part Six, next Part Seven Sprint Mechanics.

Training Principles, Part Five - Principles Of Exercise Science Con’t

By James Walker CCS, STM, BioSig, Master Trainer

Training principles of exercise science con’t…

16. Reps and Sets Relationship – reps and sets have an inverse relationship, fewer reps require more sets while more reps require fewer sets.

·      In part this based on the motor learning principle of “repeated effort”- when learning a new skill, task, or lesson the more times it is repeated the easier it is to remember or to perform.

·      Consequently this “repeated effort” or practice will increase the number of times that the particular muscle fiber type and its corresponding energy system gets used thereby making future efforts easier and the muscle more conditioned.

·      e.g., motor skill of riding a bike or learning a different language or exercise, the more the effort is repeated the greater the learning capacity.

17. Super Compensation – the amount of time required for the body to fully recover from the previous workout or workouts.

·      There should be full recovery prior to repeating the same muscle workout for the best gains.

·      This will result in strength increases of 1-2% or by 1-2 repetitions each week.

·      Optimal increases will not occur with out the proper rest, recovery, and regeneration.

                                                                                                                                                                                                                              18. Technique and Posture – proper form and posture are necessary for correct muscle recruitment and optimal strength gains.

·      If a movement cannot be performed with the correct technique, form, and posture it should be stopped.

·      An assessment should be made to determine the reason, so that the necessary corrections can be made.

·      Remember correct technique and posture will optimize neural drive to the correct muscles and will prevent faulty muscle recruitment patterns.

·      E.g., excessive forward lean vs. upright torso in the squat, or treadmill vs. running outside.

19. Tempo-is the pace, rhythm, and time required for each repetition.

·      Planned tempo use will ensure correct muscle fiber and energy system recruitment, and will reduce injury and faulty motor patterns.

·      Tempo is usually expressed in counts e.g., 302, 301, 30X or 402, 401, 40X, or 502, 501, 50X, that are normal but may be 31X, 512, 911 counts.

·      The first number represents the negative (eccentric) phase of the rep, usually expressed in a 2-9 range.

·      The second number usually represents the midway point, usually expressed in a 0-2 range.

·      The last number represents the positive (concentric) phase, usually expressed in a X-2 range.

·      e.g., a 302 tempo for an arm curl, starting position at the bottom with the weight in front of thigh, a 2 count is performed while the weight is curled up to the shoulders, a 0 pause at the top or midway position,  a 3 count is done while lowering the weight to the start.

‘Train Safe, Smart, & Results Driven’

Training Principles, Part Three -Principles Of Exercise Science Con’t

By James Walker CCS, STM, BioSig, Master Trainer

Training principles of exercise science con’t…

7. Muscle Balance – each muscle action or group has an opposite muscle action or group (agonist vs. antagonist).

·      e.g. triceps vs. biceps, must maintain a mutual balance in strength and flexibility to function properly.

·      In performance activity the antagonist muscles may act as a brake to slow down acceleration e.g. the elbow flexors act as a brake to the elbow extensors in a punch, so they need to be strong to perform this task.

·      Demonstrate-a throw or punch or sprint.

8. Muscle Fiber Type and Energy System – there are two basic muscle fiber types, slow twitch (IA) and fast twitch (IIAo, IIA & IIB). Each muscle fiber type has a corresponding energy system that supplies it and determines its action and performance parameters.

·      Slow twitch (IA) utilizes oxygen (aerobic) as its primary energy source, 3 minutes or longer duration and has an intensity threshold of 25% or less of the persons strength capacity and is used during postural and endurance activities.

·      Fast twitch oxidative glycolytic IIAo utilizes glycogen (anaerobic) and oxygen (aerobic) as its energy sources and is strength endurance oriented, 2 to 3 minutes in duration and has an intensity of 25% to 60% of a person’s maximal strength capacity.

·      Fast twitch glycolytic IIA utilizes glycogen (anaerobic) as its primary energy source and is strength oriented, 13 to 30 seconds in duration and has an intensity of 60% to 85% of a person’s maximal strength capacity.

·      Fast twitch phosphogenic IIB utilizes creatine phosphate (CP) and adenosine triphosphate (ATP) (anaerobic) as its primary energy sources and is explosive-power oriented, 1 to 12 seconds in duration and has an intensity threshold of 85% to 100% of a person’s maximal strength capacity.

·      Examples: 25-50 mile race vs.800-1500 meters vs. 200-400 meters vs. 50-100 meters sprint.

9. Muscle Receptors and Sensors – within the muscles there are various receptors and sensors (proprioceptors) that perform specific tasks e.g.,

·      vestibular receptors- measure balance and equilibrium;

·      muscle spindle- measures change in muscle fiber length and change in muscle fiber speed;

·      Golgi tendon organ- measures the range of motion (rom) or stretch in muscle tendons;

·      Ruffini receptors- measures the position of the muscle and joint in relation to space;

·      Pacinian corpuscle- measures the tension and pressure within the muscle fiber and tendon.

·      All of these sensors relay information from the muscles to the spinal cord and/or to the brain or central nervous system. In turn the appropriate muscle response occurs. 

‘Train Safe, Smart, & Results Driven’

Training Principles, Part Two - Principles Of Exercise Science

By James Walker CCS, STM, BioSig, Master Trainer

There are quite a few scientific principles that apply to training. I will list some of my favorites that I use daily.

1. Central Nervous System Training (CNST) – is made up of the brain, spinal cord, nerve pathways, and sensors to the muscles and organs.

·      The impulse or signal to the muscles from the spinal cord is called neural drive, involving motor or efferent neurons, nerve fibers, motor units, motoneurons, and muscle fibers.

·      Things that interrupt and obstruct neural drive are poor posture, improper form, flexibility and strength imbalances, nerve injury, and scar tissue.

·      Demonstrate-ROM with proper vs. poor flexibility, seated rotation or elbow retraction

2. Critical Drop Off (CDO) – after the first set If the rep number drops by more than 2, e.g., from 6 to 3 reps or 20-30%, the particular exercise should be discontinued.

·      This drop off indicates neuromuscular exhaustion so stopping will prevent over training, reduce the possibility of injury, and allow the super compensation process to begin. So move on or continue with the next exercise.

3. Exercise Variation (EV) – by varying the exercises for each cycle over training and muscle imbalance can be significantly reduced.

·      For example during workout cycle one a flat chest press can be performed and for workout cycle two an incline press can be done.

·      Exercise variation may include changes in exercise selection, or changes in hand, foot, limb angle, or body position, and in apparatus type.

4. Faulty Muscle Recruitment (FMR) and Loading Patterns – faulty muscle recruitment occurs as a result of performing a task incorrectly and may be caused by:

·      Scar tissue present within the muscle which impedes its ability to function normally.

·      A muscle imbalance that effects the neural drive to the muscle.

·      Using too heavy a load so that the appropriate muscles can not perform the task.

·      Continuing to train while not addressing any of the previous issues or several other factors.

·      Remember how you practice will influence how you play and perform.

5. Faulty Loading Patterns (FLP) and Muscle Type Response – stability muscles also known as postural or tonic muscles tend to shorten and tighten under faulty or improper loading.

·      Their composition seems to be mostly slow twitch or IA type fibers.

·      While the dynamic, explosive, or phasic muscles tend to lengthen and weaken under faulty loading.

·      They seem to be made up of a predominance of fast twitch IIB and IIA fibers.

·      This is the general rule but some muscles may have dual roles and have a composition of several fiber types.

6. Muscle Action Response (MAR) – most muscles will be comprised of both fast and slow twitch fibers, however the percentages or ratios will vary based on genetics, and muscle group but training will affect it’s development.

·      E.g., fast vs. slow ratio may be 40:60 or 50:50 or 60:40 or 70:30, this will determine your athletic preference and possible physical training potential.

·      Muscles that flex joint angles like the arm and leg biceps tend to be comprised of mostly fast twitch fibers.

·      While muscles that extend the joint like the leg quadriceps and lower back erectors will have a greater endurance capacity.

·      Remember this is the general rule, individuals need to be tested to determine their specific muscle response.

‘Train Safe, Smart, & Results Driven’

Does Exercise Science Matter?

By James Walker CCS, STM, BioSig, Master Trainer

Does exercise science matter when training? First of all, what is exercise science? Exercise Science is the study of human movement and the related biological responses. Movement becomes a science through precise study, analysis, and documentation of exercise and sport type activities. It involves biomechanics, kinesiology, physiology, and health and constructs usable principles from this science into training. Well what are these principles of exercise science? There are many exercise science principles. In this article I will list and briefly describe 10 scientific principles of training, in no particular order.

1. Super Compensation is the amount of time required for the body to fully recover from the previous workout or workouts.

• There should be full recovery prior to repeating the same muscle workout for the best gains.
• This will result in strength increases of 1-2% or by 1-2 repetitions each week.
• Optimal increases will not occur with out the proper rest, recovery, and regeneration.

2. Periodization – is a pre-planed training plan, which consists of short or long-term cycles (days vs. weeks vs. months), with changes in the workout at regular intervals.

• By manipulating your training variables, such as variations in exercises, reps, sets, and weight load intensities you will maximize your progress and motivation, and help to prevent plateaus, injuries, and over-training.

3. Time Under Tension (TUT)  is the time required to complete a rep or a set (group of reps). TUT is influenced by the tempo.

• Muscle fiber type recruitment and energy system type utilization depends on time under tension.
• e.g., tempo x reps = total time under tension per set, 302 tempo = 5 seconds total tempo x 6 reps = 30 seconds of time under tension per set.

4. Tempo-is the pace, rhythm, and time required for each repetition.

• Planned tempo use will ensure correct muscle fiber and energy system recruitment, and will reduce injury and faulty motor patterns.
• Tempo is usually expressed in counts e.g., 302, 301, 30X or 402, 401, 40X, or 502, 501, 50X, that are normal but may be 31X, 512, 911 counts.
• The first number represents the negative (eccentric) phase of the rep, usually expressed in a 2-9 range.
• The second number usually represents the midway point, usually expressed in a 0-2 range.
• The last number represents the positive (concentric) phase, usually expressed in a X-2 range.
• e.g., a 302 tempo for an arm curl, starting position at the bottom with the weight in front of thigh, a 2 count is performed while the weight is curled up to the shoulders, a 0 pause at the top or midway position,  a 3 count is done while lowering the weight to the start.

5.Technique and Posture – proper form and posture are necessary for correct muscle recruitment and optimal strength gains.

• If a movement cannot be performed with the correct technique, form, and posture it should be stopped.
• An assessment should be made to determine the reason, so that the necessary corrections can be made.
• Remember correct technique and posture will optimize neural drive to the correct muscles and will prevent faulty muscle recruitment patterns and injury.
• e.g., excessive forward lean vs. upright torso in the squat, places undue stress on the knees and lower back regions.

6. Reflex Inhibition –when a muscle is injured by repetitive use, trauma, faulty motor patterns, imbalances, or scar tissue, the central nervous system shuts down the neural drive to the muscle (turns off the muscle) to protect it from further injury.

7. Posture, Stability, and Synergist Muscles – are muscles that assist the primary (larger) muscles by helping to hold a position to achieve the desired action. This help is called synergist.

• e.g., when sprinting the ankle dorsi-flexor muscles and the toe extensor muscles put the foot in the correct position prior to the foot strike.
• The synergist may also assist in achieving a particular action.
• ,e.g; in elbow flexion the arm biceps muscle may get assistance from the forearm brachioradialis muscle.
• Often these muscles are the smaller muscles and/or the secondary actions of neighboring muscles.

8. Over Training-is caused by constant training that does not allow adequate time for recovery, regeneration, or super compensation to occur.

• Symptoms may include irritability, increases in injury, healing time, resting heart rate, normal blood pressure, illness, and changes in mood and appetite, decreases in immune system and performance.
• In addition there may be excessive inflammation, scar tissue formation, over compensation by other muscle groups, soft tissue strains and tears, bone fractures, and a weakened level of strength and conditioning.

9. Overload and Progressive Loading – neuromuscular adaptation occurs as a result of progressive amounts of overload or in other words your body adapts to small progressive amounts of stress (the fictitious Greek wrestler Milo carrying the calf until it’s a full grown bull).

• This adaptation is optimal when the progression of stress or overload is gradual and in small increments of 1-5% of the working intensity level (also called the Kaizen Principle of constant and never ending improvement by increasing in small increments over a long period of time).

10. Central Nervous System (CNS) – is made up of the brain, spinal cord, nerve pathways, and sensors to the muscles and organs.

• The impulse or signal to the muscles from the spinal cord is called neural drive, involving motor or efferent neurons, nerve fibers, motor units, motoneurons, and muscle fibers.
• The central nervous system response is extremely fast and gets better with repeated efforts but happens instantly, e.g., picking up a pencil vs. picking up a 50 lb dumbbell. The CNS instantly determines if the task can be completed, what muscles to recruit, and how to perform the task. It knows the difference between the weight of the pencil and the 50lb dumbbell even with your eyes closed by touch and feel.
• Things that interrupt and obstruct CNS neural drive are poor posture, improper form, inflexibility, strength imbalances, nerve injury, and scar tissue.

These are just a few of many scientific principles that can and should be incorporated into a training program. By incorporating them you will achieve results at a much faster, safer, calculated, predictable, and repeatable outcome. Look for a trainer or strength coach who understands and employs principles such as these and you will be on your way to new gains in strength and a different outlook towards training.

References: J. Hartmann & H.Tunnemann, Fitness and Strength Training for All Sports; Lippincott-Williams-Wilkins, Fundamentals of Musculoskeletal Assessment Techniques; Thomas Baechle, Essentials Of Strength Training And Conditioning; Vladimir Zatsiorsky, Science And Practice Of Strength Training; Charles Poliquin, Poliquin Principles; Carol Oatis, Kinesiology-The Mechanics & Pathomechanics of Human Movement.