Some people ask me what I do for those that have the goal of fat loss. Here is something I put together for a new client who is a bit older. She presented with a limited toe touch (6 inches from toes), poor active straight leg raise (both 1′s), and shoulder mobility. Typically, I’ll address the weaknesses in the beginning of the training session (correctives) as well as in the warm-up itself. For phase 1, the goal is to learn the basic movements and then decrease the time between sets as the weeks go along. The conditioning will be kept light in this phase as she will have some conditioning to do on off-days (more along the lines of 30-40 minutes of general aerobic work) as well. The pdf is the training session itself (she will also have foam rolling and a specific warm-up as well)
There are instances during an athletes training program and competitive season (or off-season) where it may require adjustments. Without a HRV monitoring system (a way to determine if the athlete should go hard on that day) we won’t be 100% certain but if the person is going through a stressful point in their life (poor sleep, nutritional habits, relationship problems, major school issues etc…) it may be beneficial to make changes to the program to help them “feel good.”
There are a few methods that I have implemented with athletes who had long weekend tournaments (either before or after) and in my own training that have left me or the athlete feeling great afterwards. These are…
Less total sets for that days work. Back off on 1 set for each exercise prescribed for that day
Lower the intensity. If it calls for high intensity (>5 reps), practice good form still and try NOT to get close to a PR
Perform a full body circuit but try to keep HR between 120-150. My favorite is to hit sets of goblet squats, swings, push ups, rows, and a light jog for 100 yards in circuit fashion with lighter weight for about 20 minutes
Go through a full mobility circuit (think: warm-up) a few times through.
Go for a walk, light jog, or elliptical session for 30 minutes (HR on lower end 120-140)
My favorite, by far, is doing mobility/full body circuits because I am the kind of person that wants to feel as though I lifted something instead of nothing on days where I feel like garbage. My typical light session go-to would be…
A1) KB swing (20kg) x 8
A2) Bodyweight Push Up x8 or Push Up w/ Rotation x 4/side
A3) Goblet or Double KB goblet squat with no more than 60 lbs x 6-8
A4) Row variation x 6-8
A5) Core movement
A6) Shuttle for distance 100-200 yards at easy pace
Rest until HR goes down to 120 or keep HR under 160 the entire time. Repeat until 15-25 mins is accomplished.
All of our training programs that we create for our athletes has a specific order and for good reason. The order looks similar to this…
Foam roll
Static Stretch (if necessary)
Dynamic warm-up
Speed/Power/Multi-Directional movement work
Strength training
Conditioning
Following an order similar to this is important because certain qualities should be stressed before others. For instance, we know we should have a quality warm-up before we train (I think most agree on this). We do our speed and power first because it taxes the central nervous system the most and requires all out effort each rep. The same goes for the strength portion of our training. We want to prioritize the main lift of the day first, not last. These are not absolutes, but generally, a pretty good rule of thumb to organize training.
If we look at practices in sports, we could probably (and let me know if I am wrong here) implement the above order in a similar fashion. Looking back as a past coach in track and football, I wish I would have known to implement (if it’s not practial please let me know) this order to provide our athletes with a better, at least more organized approach. In soccer, I think we can apply this as well.
Foam rolling: Coaches or parents that are willing to buy the 10$ rollers would do their son or daughter a great service by improving their soft-tissue quality daily or before practices.
Static Stretching can be done immediately following the foam roll by holding a stretch for 30s/side. I would opt for…(these are just some ideas)
1/2 Kneeling Hip Flexor with Heel close to butt (look up Rectus Femoris mobilization)
1/2 Kneeling Hip Flexor with back foot on the ground (make sure toes are pulled up to shins)
Lying Knee to Knee Stretch
Prone Glute Stetch
Dynamic Warm-Up: after the stretching circuit, follow a organized dynamic warm-up (good movement prep). Here is something quick…
-Reverse Lunges, lateral lunges, inverted reaches, spiderman lunges w/ rotation, glute bridges, high knee hugs, walking quad stretches, ankle mobilizations. Using full range of motion at a controlled pace will prepare the body for the various movements that are needed in soccer. Start with slow mobilizations and increase speed with movements such as shuffles, cariocas, back pedals, high knee “A” skips, backward runs afterwards. Progression should be from slow–to–fast.
Speed/Power/ Agility: These could be in the form of ladder drills that put more of an emphasis on decelerating and accelerating movements. It could also be setting up a few small hurdles and focusing on landing mechanics (single leg, double leg).
What else?
Drills with or without the ball that last 10-15 seconds with longer recoveries would mimic the type of speed work that a facility like ours does with it’s athletes.
We would want to organize these short bouts of explosiveness early on because this is when athletes are most “fresh.”
One thing I am slowly understanding is that everything is energy system training. Looking at certain drills, we can see what systems are being developed. Small sided games (3v3, 4×4,) that involve players working really hard for short durations can be used as speed/power work.
Drills or games where the duration lasts a bit longer and is more continuous (or without complete rest) could be seen as more aerobic (we want explosive soccer players but ones than can recover quickly to repeat the same explosiveness)
These are ideas that could help programming practices in an organized way. Remember that activities that require high neural demand should be introduced first because they require much coordination, effort, and stress the body the most. I didn’t want to forget that the tactics or technical aspect (coaches coaching) will be the majority of the practice. I wanted to show similarities to how we program for our athletes at our facility and how it can be done at practices to ensure that our athletes are prepared for the practice and the explosive/continuous (alactic/aerobic) nature of the game. Now, I just need to learn actual drills!
If there is one PDF quick read that you must save to your computer it is Dan John’s 40 Years of Insight. I love lesson 13 (ok, all of them) as I try to apply it to my coaching and learning. Consequently, it serves as a reminder to those having a goal in sports performance or fitness. Nonetheless, read it and let me know what you think and maybe you can apply it to something in your life.
“I love the word “glib.” Usually, it means nonchalant (that has to be a French word; we need to find a way to say this glibly), but it also means “lacking depth and substance.” Now, most of my ex-girlfriends say that about me, but I digress.
I’ve always taken about six weeks a year to assess, reassess, and deal with my weaknesses. It’s always around the same few issues.
I’m too fat.
My hamstrings are too tight.
I need to work on X, Y, or Z.
So, how does one usually address these issues? Most people usually address weaknesses while also doing literally everything else. So, what happens in a typical 6-week assessment program is we continue doing everything we did before and hope the weaknesses vanish magically. Without Harry Potter, that isn’t going to happen.
In the last decade I’ve discovered that weaknesses demand full concentration. As I’ve argued before, if you want to really address fat loss, do the Velocity Diet. Oh sure, there are other fine options but do the V-Diet once and then decide how “grueling” Atkins or Ornish or the Zone are in terms of sacrifice.
Weaknesses need to be given full attention. If you have flexibility issues holding you back, then you need some kind of challenge. In the past I’ve recommended the Bikram Yoga 30-day challenge (you promise to go to the 90 minute sessions every day for 30 days) and I still can’t think of a better way to address the issue.
Weaknesses need to be attacked with depth. I charge you to examine every possibility in your search to ridding yourself of this issue. I’ve had people squat 5 days a week to address poor squatting technique and do 1,000 full turns a month to deal with discus throwing issues. If you have a clear weakness, total focus with every tool and weapon you can muster has to be the plan.
Don’t be glib.”
When I first read lesson 13, I compared it solely to my training. Deadlift better, squat better, ok just train better. After reading it 5x through, we can apply lesson 13 to anything. Diet, family life, beliefs, training technique, sleep patterns, recovery, enjoying life, being nicer to people, caring more, loving more, going out on a limb for somebody. Does this seem like a bit more than training? Improve your weaknesses. For me, every time I know I am not up to par with coaching something, I try to read a quality article or cue from other coaches and ask questions. Seek advice.
How often have we heard people say how many countless hours they spend at their local gym exercising? I must see at least 5+ Facebook statuses/week that say something like “Wow, 3 hours in the gym, got some much done today, I feel awesome.” Three hours? If you spend three hours supposedly training you are most likely doing too much at too low of an intensity to see any adaptation. It’s not that doing low-intensity is bad, it has its place as I have learned from Dan John and Joel Jamieson (recovery methods, aerobic systems training). What is the goal? It can be reached within anywhere from 45 minutes to no more than an hour and a half. However, in that time you have to make training efficient with an organized set approach. Here are a few simple ideas and tools that just about everyone should have and do.
#1 Some type of soft tissue tool:
A foam roller, lacrosse ball, or tennis ball: If you do not do some type of soft tissue work pre or post workout, you are doing yourself a disservice and are behind the curve with training. Because of our horrendous sitting habits, overuse issues, and lack of movement we need something to break up dense nasty muscle tissue so that it allows our muscles to move easier, restore blood flow to restricted areas, and simply feel awesome. Only stretching doesn’t count. Roll then stretch. At PerformBetter.com they sell the foot-long roller for 8$ so you cannot make an excuse to not buy one. Also, Lowe’s or Home Depot has PVC pipes for 5$ if you are feeling a bit edgy
#2 Have a dynamic warm-up
Jogging 10 minutes on the treadmill may increase blood flow or “break a sweat” but it does not prime your CNS for the lifting nor does it address the mobility restrictions at the ankles, t-spine, and hips (all common problem areas). Pick around 8-10 movements. Mobilize the commonly restricted area and then reinforce that new mobility with a full body movement.
One example would be performing a Wall Hip Flexor Mobilization –> body weight reverse lunges.
#3 Movement Selection Guide
We only really have a few basic movements : upper body pushing (horizontal/vertical), upper body pulling(horizontal/vertical), core movements (anti-extension, anti-lateral flexion, anti-rotation, anti-flexion), hip dominant lifts (deadlift patterns), and knee dominant lifts (squat patterns). Choose an upper body, core, and lower body movement and pair them together. Pairing exercises together saves you time between sets and can keep away the chatty-kathies that come to talk to you between exercises.
Ex. A1) Push-ups 3 x 8
A2) 1-Arm DB Hold 3 x 20s
A3) Cable Pullthroughs 3 x 10
#4 Conditioning Mode
Choose some type of conditioning whether it be treadmill, bike, or a slideboard (if you have access to one…we do) and do rounds of intervals instead of 30+ minutes of jogging. Sprint/Pedal all out for 20-30s then rest/jog for a minute (or easy pedal on bike). Save the long steady state aerobic work like brisk walking or jogging for off days as a recovery method. It saves you time because you cannot do as much and better way to get conditioning done if time is limited. You can obviously vary the work:rest ratio and do times like…
20s on/40s off
30s on/60s off
15s on/45s off
#5 Nutrition Always #1
Whether or not you believe it, your results are going to depend on how well you eat. Spending 3 hours at the gym is useless when you go to McDonald’s afterwords for a post-meal snack.
Eat something that can be hunted (protein) and grown (vegetables/fruit –wait…eat lots of vegetables..) at every meal
Drink water at every meal…a good rule of thumb is to drink half your body weight (in oz.) and any more is even better
Get plenty of sleep 6-8 hours
Try shooting for 4-6 meals/day for now
Take a good post-workout supplement (Metabolic Drive is amazing)
Take fish-oil (Carlson Labs is king..2-3 g of EPA/DHA/day)
I currently train one client in the early morning 3-4x/week and it has been and continues to be a great learning experience. When we first started out, we did all the basic patterns you would typically think of for a beginner program. This client particularly has poor t-spine mobility, shoulder mobility (issues with shoulder pain), and complaints with low back pain. We started out with…
Push : only push ups or elbow push-ups (could not do any form of pressing with DB’s because of pain)
Pull (low pulley row/1-arm standing cable rows)
Knee Dominant (Split squats, reverse lunges)
Hip Dominant (1-leg DB SLDL, slideboard hamstring curls, glute bridges)
Core: front planks, side planks, light farmer walks, belly presses
Conditioning would either be elliptical/bike intervals or sled drags
Soft-tissue and stretching is everyday
For awhile we were making progress (strength and weight loss wise) but on certain days upon waking he almost always seemed to have some degree of low back pain. It would also only happen on certain days… (more on this later). Up until this past month he had reoccurring back pain at least 2-3x/week, sometimes which would keep him out of training. How could a basic program possibly be causing his pain? For one, we cannot always cure everything in the weightroom when athletes or clients have 23 hours outside of our facility. Secondly, they have to do their homework (FMS corrections, PRI breathing stuff, stretching). These routines will help get our people out of the bad postures, breathing patterns, or stiffnesses that may be hindering their performance.
He typically would get back pain from standing (if he did all day for work) or running. Compound this with having a little belly and you may notice how that cranks of the low-back (living in anterior pelvic tilt). For one it made me question my coaching (am I really focusing on the small stuff) and what can I do to regress the program accordingly. Typically, with the average person you are going to get some sort of lower crossed/upper crossed syndrome (don’t we all have some sort!)
Upper crossed: overactive pectoral group/upper trap, weak deep neck flexors & scapular stabilizers, retractors and depressors
Because of this I made some of these changes…
True hip extension is really poor after making him posteriorly tilt pelvis before glute bridges (good assessment idea)..the entire time it looked like it was relatively normal with slideboard hamstring curls, but definitely was compensating with low back. All glute bridges start with a posterior pelvic tilt then lift
Take out slideboard hamstring curls : Slideboard Reverse Lunges, Glute Bridges (on foam roller or on floor with miniband), backward monster walks, and forward sled drags are our “hip dominant” movements
Knee dominant (or so-called more knee dominant) exercises are split squat holds and reverse lunges (also do reverse lunges with 3s pause at bottom)
Push: Incline push ups (1-leg), elbow push ups, and DB Floor presses are all we do pressing wise (he has got up to 70s with floor presses and no pain)
Pulling: all rows are a go (1-arm cable rows, low pulley, chest supported, wall slides,face pulls are options)
Core: basically his ribs were flared so bad that any breathing we tried never seemed to get the rib cage down. I count his push ups as core and we do supine balloon breathing to try to facilitate depressing th ribcage down as a filler exercise (this is a filler exercise everyday)
Conditioning is bike or elliptical intervals
For the past 3 weeks he has felt awesome and is progressing very nicely. It is motivating to notice that progressing to regress can do a lot. It certainly helped me realize to start basic even more so and to not assume.
During the first week and a half I had him only do reverse lunges and slideboard reverse lunges with a dowel to make him realize how he should be in the bottom position (he pitched forward more than I thought). An example of his program looks like this
A1) Slideboard Reverse Lunge 3 x 6-8/side (other day will either have 3s pauses at bottom or normal reverse lunges)
**W/ PVC at first (still hard for him to keep vertical tibia but its ok with me for now)
Goblet- It is ok to have slight forward lean but I use the PVC as feeback and he looks much smoother than what it used to be
A2) 1-leg Incline Push Ups 3 x 6-8/side
A3) Supine Balloon Breathing
B1) Forward Sled Drag 3 x 25 yards
B2) Chest Supported Row 3 x 10
B3) Glute Bridge 3 x (3x 10s)
CON) Bike Ride (Level 15) 4-5 miles-finish as fast as possible : jot down HR at finish and how long it took.
One method to use on recovery days of your training program that I have started experimenting with myself are timed sets. Typically for programs we think of sets x reps but in this format we use timed sets to target specific energy systems for the set. For example we may choose 3 exercises such as push ups, 1/2 kneeling belly press, and chest-supported row and do as many reps with good form for 30s, rest 30s, do next exercise, and so on. It is one way to build mass and be used on a recovery day since recovery days use lighter loads with less rest times in between sets. One way to look to incorporate this would be to take a look at your program and create 2 strength based days (1 lower, 1 upper) and the other 2 days can be timed sets days.
Day 1 (Upper Body Strength Based) example
Let’s say these were your main movements for that day
A1) DB Chest Press 5 x 4
A2) Core Exercise
A3) Mobility/Activation Drill
B1) Seated Low-Pulley Row 5 x 6
B2) Core Exercise
B3) Mobility/Activation Drill
If during your timed sets your push ups begin to look like this, then use an incline next time
Day 3 ( Timed Set Upper Body Day) example
A1) Push-ups x 30s
A2) Core Exercise x 30s
A3) 1-Arm Cable Row x 20s/side
Think form over a gazillion reps for the first few weeks. You could go faster than this but you should barely break from this form…
Yup, you could call me Dan John’s son. For my own personal musings with working out and if I had to create a program a program for an athlete in which I knew I could not be there, there is no doubt in my mind that simpler is often better. Heck, simpler could be better most of the time. It could probably get people more motivated to lift because it is simple, quick, and effective. I am basically talking about the human movements that we all can do in the gym. Dan John is notorious for have a simple successful approach to lifting and if there is anyone who could prove this true, it is him. If you see the weight numbers his athletes put up, it is impressive and they are legitimate. No bad form here. But if you had to make a complete what route would you pick? These are just some of those human movmements we all have come to know.
Push
Pull
Hip-Hinge
Squat
Walk-Runs-Sprints under load
Loaded carries
If you have these in your program, you are setting yourself up for success. Most times, however it is how you implement them at certain stages of the off-season that make the biggest difference. Nonetheless, these simple movements actually offer tons of variety. You may be thinking, “no way is it that simple.” Here is all the types of exercises you could plug-in for each movement. Obviously we are looking for balance with each but sometimes we may need more of one then the other (i.e. usually more pulls then presses).
With most of these exercises to create variety you could perform them with 1-arm at a time or in an alternating fashion which makes it unilateral (obviously) and can stress the core in a useful way.
I.E. 1-arm cable chest press
Alternating DB Floor Press
Pull: All Rows (Barbell, DB, Chest-supported), Chin-ups (grip can be underhand, neutral, overhand), Lat Pulldowns, Bat-wings, other basic retraction exercises.
Just like the pushes, you can make these 1-arm or alternating.
1-arm standing cable row (proper retraction)
Batwing Hold (Kevin Carr demonstrates this nicely)
**I must say that if there is one movement that is critical to learn and you could probably just knock off all the other 1-arm 1-leg stuff it would probably be Turkish Get-Ups. This bad boy is simply just one of those movements where just doing those alone could probably make you a beast.
Hip Hinge: These movements include any double and single leg posterior chain movements. I would also say that you could include explosive lifts as well since that is where the power needs to be generated. These can include snatches, cleans, and box/vertical/broad jumps.
Deadlift variations: straight leg deadlift (knee flexed 10-15 degrees), 1-leg SLDL with either dumbbell inside or outside leg. Cable pullthroughs, glute bridges and all their variations, hip thrusts, Slideboard/Stability Ball hamstring curls.
Slideboard Hamstring Curl w/ 1 -leg Negative: Progression from normal slideboard hamstring curls.
1-leg 1-arm SLDL
Squat: These include double leg and single leg movements (as well) although I would prefer single leg movements more often times then bilateral squat lifts. Reason being that if there is usually a breakdown in form on a bilateral squat it is almost always the low back that gives not the legs. For this reason single leg lifts can be safer and have better carryover. If athletes/clients are experiencing problems back squatting, an awesome alternative is the box squat or just doing unilateral squat exercises.
The list can include: Any bilateral squat variation (back or front squat).
Single Leg: For most of the single leg variations you can hold dumbbells at sides or in goblet position.
DB/Goblet Reverse Lunges, Rear Foot Elevated Split Squats (dumbbells, goblet, back squat grip, front squat grip), Slideboard Reverse Lunge (a mix of squat and posterior chain), Forward lunges, single leg squats.
I really like the Double KB front squat
I would prefer these instead of pistol squats
Walk/Run/Sprint-Under load: Basically these include loaded carries, sprints with weight vest, sled pushes/drags.
There’s these five movements that I provided, yet the variations of those movements are extensive. These movements are sure-fire ways to be successful for any athletic goals you may have. You would also probably be 95% ahead of the rest of the typical fitness world if this was your program. Hope this helps with some exercise selection choices as well.
For the most part, probably not. A lot of people jog or walk everyday to get moving and tend to believe that long distance “cardio” is the way to get in shape and burn fat. Even from my own experience, a jog every now and again seems to clear my head, stress, serve as a break between reading sessions, thoughts, or provides an excuse to get off the couch on the weekends. I would tend to think that when people go for long distance runs on a treadmill, jog outside, or bike, that their main motivation it to burn body fat. Even athletes may tend to believe that you need to “build a base” upon which to improve your performance. Unfortunately I have heard that too much in the high school track and football community. However, all research easily indicates how high intensity intervals (many different modalities for this) are far superior for burning fat as well as increasing athletes’ conditioning levels (VO2max). From an athletic performance standpoint, all athletes would benefit tremendously if coaches would cut out any type of aerobic training, period. There are a few reasons where low-level steady state cardio would be acceptable (1) for those who are beginners to any type of exercise, (2)obese clients, (3)or athletes that are significantly out of shape ( i.e. if they cannot run 30 meters without gasping for air, there may be problem) . Take football for example, the average play lasts 5-7 seconds followed by a 20-30 break, pros even up to 40 seconds.
Alan Branch #80 does not need to build an aerobic base for what he is asked to do
In this article by Wall Street Journal titled, 11 Minutes of Action, researchers found that the total time “if you tally up everything that happens between the time the ball is snapped and the play is whistled dead by the officials, there’s barely enough time to prepare a hard-boiled egg. In fact, the average telecast devotes 56% more time to showing replays” – it was around 11 minutes of total playing action for a broadcast that lasts 3 hours long. Build a base or foundation for what? The same could be said for pitchers in baseball needing cardio endurance training…do baseball pitchers (or any baseball player) really need to run for long distances when they are throwing a ball with high velocities in less than a second?
Modalities and examples for interval training?
Shuttle Runs : 0 – 25 yds (run hard back and forth between 0 and 25 yard markers for 20 seconds followed by 40 seconds rest, then repeat for that week’s amount of reps)
Week 1 : 8 x 20:40
Week 2 : 10 x 20:40
Week 3 : 12 x 20:40
Week 4 : 7 x 20:40 (Less reps because it could be used as a deload week)
Slideboard: One of the most effective means for conditioning and work capacity (aerobic and anaerobic). It positively stresses the hip and groin musculature in lateral movements that occur with all sporting movements as well as help prevent groin injuries in pre season for sports like hockey and soccer. If you did not have slideboards at the facility you train, shuttle runs are probably your next best option.
Slideboard Interval Examples: As you progress you could add a weight vest. 20-30 seconds intervals is a good number to start with because you get comfortable with slideboarding but anything over 30 seconds for beginners maybe result in lack of good form.
Week 1 : 7 x 30: 1:30
Week 2 : 8 x 30: 1:30
Week 3 : 10 x 30: 1:30
Week 4 : 6 x 30: 1:30
Sled Pulls, Pushes, or Carries- My favorite. Heavy ass pulling, dragging, and carrying crap are amazing for your work capacity, building strength, power, or endurance and you do not feel the soreness because there is limited eccentric stress involved (sled pulls and pushes). Therefore, doing sled work will be easier on the joints and have less spinal loading that you would get from conventional squats/deadlifts You can adjust the specificity to work on strength, power, speed, or conditioning depending on weight used,speed, or rest intervals. Carries are incredibly tough and I would highly recommend looking at the Jorts Jumblings post I had last Friday and read The Secrets of Loaded Carries. One of the greatest benefits of carries is that it works your body in a unilateral way (as do sleds), which everyone needs because we all walk, jog, or run. Athletes need the ability to produce unilateral power, speed, and strength. There are also so many different ways to do them as well, simple<——> complex. Here’s a more advanced one from Tony Gentilcore.
Forward Sled Drags will work more posterior chain (glutes, hamstrings)- Think of driving feet back and down into ground hard while maintaining a forward lean.
Backward Sled Drags (Reverse Sled drags)- will work more anteriorly (quads). Get you chest up and get that knee extension.
Lateral Sled Drags- Works glute medius (stabilizing muscle of your hip), and groins. You want to think of driving underneath your body with outside leg while coming across with inside leg.
There are also other various ways to enhance performance and lose bodyfat (i.e. Kettlebell swings for time followed by sprints). Hopefully this gave some insight on how we can drop the typical boring cardio for better movement patterns that are fun, intense, and more effective.
Lateral Sled Drag
Reverse Sled Drag
Forward Sled Drag
Who should do their typical cardio? Those that cannot tolerate interval training (true beginners to exercise, obese clients, or athletes that may be significantly out of shape)
Modified version of Litvinov Workout. 20-30 KB swings followed by a 50 yard shuttle. In video it was 20kg (44lb) KB. You could use dumbell if there is not a KB in your gym. This could be used as a finisher (conditioning) at the end of a training session or even an exercise to try on an off day from your regular strength training program. Perform 2-4 sets and rest anywhere from 2-3minutes between each set. As your conditioning improves try increasing the length that you run (either total yards or the amount of total time running) or resting less. The 2 1/2-3mins rest between sets was just the right amount of downtime because my heart was still significantly elevated. Side note *- I could have controlled the KB a lot better as well as kept my neck packed back but overall not bad.
Research Reads: Nutrition Based
Stevenson E. Improved recovery from prolonged exercise following the consumption of low glycemic index carbohydrate meals. Int J Sport Nutr Exerc Metab. 2005 Aug;15(4):333-49.
LaCroix M, et al. Compared with casein or total milk protein, digestion of milk soluble proteins is too rapid to sustain the anabolic postprandial amino acid requirement. Am J Clin Nutr. 2006 Nov;84(5):1070-9.
Rennie MJ, et al. Branched-chain amino acids as fuels and anabolic signals in human muscle. J Nutr. 2006 Jan;136(1 Suppl):264S-8S.
Music to enjoy: For my first edition, wait… yes of course I am going to have Phil on here!
Last of the Mohicans, such a great movie, highly recommended it, for some reason it gets me pumped up. I am sure I would set a PR if this was blastin at Endeavor.
Hope you enjoy the reads, there is not a lot but next week there will definately be more things to look at. Right now, it is time for Functional Strength Coach 3.0
and do rounds of intervals instead of 30+ minutes of jogging. Sprint/Pedal all out for 20-30s then rest/jog for a minute (or easy pedal on bike). Save the long steady state aerobic work like brisk walking or jogging for off days as a recovery method. It saves you time because you cannot do as much and better way to get conditioning done if time is limited. You can obviously vary the work:rest ratio and do times like…
