As coaches we certainly understand that training is a process. We must consider the sensitive developmental periods, deliberate planning, implementation, and residual effects of training. Residual effects of food are no different!! Just like farming, there are times to sow and times to harvest – Naturally…Block Periodization at it’s finest!

We are up against a society that would like their 10 year old to be the next NFL first round draft pick and therefore must  “specialize” and do the same plyometric programs that those pros do…. what makes us think that the food choice would be much different? Pop Tarts and Hot Pockets – fuel of a future champion right?  No, it’s called laziness and this is definitely not in the equation of any elite athlete I know….

In a recent Ted Talks Dr. Terry Wahls discusses her reversal of Secondary Progressive Multiple Sclerosis through a change in her diet. Many would say her diet is dramatic, drastic, and much too difficult to eat three heaping plates of veggies each day – but isn’t it much more dramatic confined to a wheelchair as your brain shrinks and your life deteriorates? It seems it is much more dramatic when we compare and contrast the way we live as a society now versus the last 2.5 million years.

If we consider how very little our genetics have changed over the course of the last few million years, and how our food system, ‘medical’ system, and behaviors have changed there is a clear disconnect. We are not wired for Taco Bell, Twinkies, nor the “medicine” (Ibuprofen, Lipitor, Prozac, Toradol, etc.)that the majority of our doctors recommend after a 5 minute conversation. It is time to face the music. We could all learn a good lesson from Dr. Wahls research and experience.

For more information about Dr. Wahls and her research visit the Wahls Foundation Website at http://www.thewahlsfoundation.com

A little bit of preparation can go a long way during this season of madness – take a page out of the Santa play book and make a list:

Packing up for the Road

Have a good cooler that you can load up with boiled, peeled free range eggs, some supplies for making wraps like Ezekiel sprouted tortillas, spinach, free range turkey or other deli meat, and you could even throw in some hummus.  Cut your veggies up before hand and put them in small baggies or containers that are convenient to grab and munch on.

Pack a dry food bag with an easy homemade trail mix –to make simply combine a handful or two of each into a mixing bowl, and mix…

-          Almonds

-          Sunflower Seeds

-          Pumpkin Seeds

-          Pistachios

-          Some Coconut flakes

You can also pre-make a few batches of the Oatless Oatmeal from our Breakfast Dejavu post to be sure and get a good start to each day when you are outside of your normal routine away from home for the Holidays. NOTE: don’t go too crazy with the nuts and seeds, chances are with the down home goodness your Omega-6’s will already be elevated and consuming more nuts will just throw the balance more out of wack. What you can do is be sure to add in the extra fish oils during this time, and that brings us to our next point. . .

Some Supplement Savers

With this season of abundance – and more often indulgence – the importance of supplementation is even more paramount than during the rest of the year. It might even save you from that annual holiday cold that is bound to bite you in the ass as a result of the trifecta of holiday doom – sugar influx, no sleep and a wacked out testosterone cortisol ratio.

Things to bump up: fish oil and probiotic

You also might want to pack a tub of AdvoCare Spark (we certainly need it for our Midwest Christmas tour) for those B vitamins that we certainly need this time of year. Some Rehydrate wouldn’t be too bad of an idea to throw in the dry goods bag to combat those cheerful holiday beverages.

So, to recap your dry goods bag should have:

Take Away Tips

1). FORGET PACKING LIGHT

Bring the food bag, the supplements, maybe a kettlebell or two. Have some tools so you can keep yourself on the same track and not completely de-rail during the holidays.

2). DRINK… WATER!!

 Especially now, thirst is going to be mighty hard to notice thirst with the abundance of food and goodies. Drink plenty of water – dehydration can be mistaken for hunger leaving a ravenous human susceptible to the cookie plate… then the vicious cycle begins  - temporary energy, drowsiness, more cookies, temporary energy, drowsiness…. more cookies.

3). PROBIOTIC BOOST

Increase your probiotics, with all the indulgent foods during the season it certainly isn’t a bad idea to get more of the good guys on your side in that G.I. tract.

There has been an ongoing debate on whether to Squat or not. It never seems to amaze me that people still think in absolutes. Isn't the squat a function of human existence? Do we not perform this on a daily basis? If you don't you better have your GI tract tested because it's a mess.  Squats are bad for the knees? No, a shitty squat is bad for the knees. And speaking of the previous, when taking one are you not also performing a Box Squat....?? 

The following is a blog post that we came across from Art Horne who runs one the the best Sports Medicine Departments in the country at Northeastern University. He also puts together an outstanding conference every year and a review of this years past BSPMG conference will be coming up here shortly. 

Reposted with permission by Art Horne - BSMPG  

I was recently working with a patient who had injured her hamstring previously and was preparing for her upcoming sport season but just couldn’t seem to get over the hump in terms of running without pain.  I asked to see her squat, (which raised her eyebrows – because what does squatting have to do with running right?) but she appeased my wishes anyways only to fall backwards on her initial try, and then grab a table on her second attempt in order to gain some stability.

“How do you go to the bathroom?” I asked her jokingly to ease her embarrassment.

“I just kinda fall back on to it like everyone else does.”

Needless to say our evaluation really started then (as did a long conversation about sitting, squatting and getting her butt in gear).

As health care professionals we have to stop thinking about squatting as a strength coach’s responsibility, a weight room exercise, or something that causes tall guys knee pain and therefore shouldn’t be done.

Squatting is a movement that we all need for everyday activity and one of the purist expressions of health.  If your patients can’t squat or can’t squat without pain then this MUST be addressed, and addressed just as closely as the primary reason they first presented to you.  To no one’s surprise this particular athlete had difficulty recruiting her glutes and therefore was utilizing her poor hamstrings as the primary mover instead – a recipe for hamstring strains and continued pain.

A closer look into how your patients move might just reveal that their troubling squat pattern is the underlying cause to the problem that brought them in to see you in the first place. 

Art Horne is the Director of Sports Performance at Northeastern University, Boston MA.  He can be reached at a.horne@neu.edu.

Typically it is recommended that you do not eat the same food more than 5 times in one week. This helps to combat inflammation and keeps the body going with a variety of nutrients. When we consistantly eat the same foods we may be missing out on key nutrients are bodies need.

Re-purposing the Bullet

The Magic Bullet is probably one of the greatest inventions with regard to food preparation. It is right up there with the crock pot (or slow cooker if you prefer).  When it comes to the all too common phrase of… ‘I just don’t have time to make a good healthy [insert meal here]…’with these two items in your nutrition tool kit I am calling b.s. on that one. A bit of preparation goes a lot way and with a few ingredients and literally a couple minutes you can have yourself a delicious oat-less oatmeal for breakfast.

MAKING THE OAT-LESS OATMEAL

STEP 1: Dump all your seeds into the magic bullet

A good tip, keep all your nuts and seeds in large glass jars in your kitchen. Not only are the jars far less annoying to deal with than bags of nuts and seeds that clutter the cabinets, it is much faster to make meals when you can just open the jar and scoop out what you need.

Back to the recipe. . . just spoon out the seeds into the bullet. Use the small bullet jar used for grinding coffee grounds. I use a spoon that I know is about 2 TBS.

 STEP 2: Grind up your seeds in the bullet and dump into your bowl

You can add 1 scoop of Advocare Muscle Gain(vanilla flavor) if you wish, this not only adds more protein but also makes the meal more filling as well. It is highly recommended! Stir up the muscle gain then move on to step 3. All mixed together it should look something like this...

STEP 3: Pour 1/3 c. coconut milk over the blend 

You can heat up the milk if you want to have the mix hot, it doesn't take much... so briefly warm it up if you prefer a warm breakfast. Also, if you are in a hurry just pour the milk over your blend and stir until you get the consistency you like - sort of like oatmeal. No need to measure it out.

STEP 4: Add the toppings

You can drizzle a bit of local honey on top and sprinkle some shredded coconut or just top with some fresh fruit, preferably something in season depending on where you live you could use strawberries, raspberries, blackberries or blueberries.

Nutrition Nuggets

Not only does this breakfast boast 23 grams of protein and 30 grams of carbohydrates, but it is also a great source of omega-3 fatty acids. Flax seeds contain alpha-linolenic acid and therefore are excellent sources of the essential omega-3s. The typical American diet is riddled with omega-6 and when the body doesn't have balance between omega-3 and omega-6 inflammation results.

When our bodies have a balanced ratio of our essential fatty acids eicosanoids are produced and these hormone-like compounds help regulate our edocrine system, inflammatory processes, and our metabolism. So bring on the flax! For more information about eating to decrease inflammation check out this excellent resource The Anti-Inflammatory Diet and Recipe Book by Jessica K Black and as always feel free to leave a comment or shoot us an email if you want to hear more information about this topic.

Outside of the Box

The truth of the matter is we tend to get things ass backwards here in the United States. Look around and you will find the best and most qualified coaches working at the colligate or elite level and volunteer mom and dad working with the youth. (Not that I don't love you mom and dad) This concept seems reasonable for most Americans; but take a look at what happens overseas in countries like China, Russia, UK, and Australia and you will find something quite different - the best coaches working with the youth! 

The Path to Elite

What many have a hard time swallowing is the simple truth that it takes a good chunk of time to build and develop properly as an athlete. According to the research it takes 8-12 years of training to reach the level that would be considered elite (Bayli). With the American "quick fix" attitude these days putting the time into ‘slow cooking’ the athlete isn’t as accepted – but it is the proper thing to do and what is going to pay off in the long run. As an example, to make a great roast you don’t throw it on the grill in the open flame; sure it will cook fast but it won’t taste very good. You cook a good roast in the slow cooker (or crock pot if prefer) – just as we should be slow cooking our athletes.

“There is no short cut to success in athletic preparation” – Bayli

The Long-term Athlete Development Model – Chronological vs. Biological

In special circumstances in sports such as competitive gymnastics, diving, rhythmic gymnastics the onset of specialization is much earlier in the biological age continuum. However, this onset has crept its way into many team sports which should follow a late specialization model. Before we get into the developmental model from a conceptual standpoint, we must understand the difference between biological age and chronological age and… yes there is a difference.

Chronological age is the actual age on paper of the athlete; whereas, biological age is the age in which the athlete is from a physical development or physiological standpoint, emotional maturation, and psychological development. During childhood and the adolescent stages of life it is very important to be aware of where the athlete is from a biological perspective.

One method to determine an athlete’s biological age is to use the onset of peak height velocity or monitoring the growth spurt. With regard to the central nervous system and energy system development the growth spurt time becomes quite a valuable reference point to take advantage of windows of opportunity to train certain athletic qualities.

 The Long-term Athlete Development Model – Late Specialization Model

 In most cases following the late specialization model of long-term athletes development is the best option. As stated previously there are certain sports in which a different model is followed that involves an earlier onset of specialization – but for most sports specialization occurring before the age of ten most often sets up the athlete for subpar development and in worst cases burnout and dropout from sport all together.

Think of that guy in grade school basketball with the hairy armpits, beard, and could run and jump like MJ. He was the one on the 6th or 7th grade "traveling team." Now think about where he was in his senior year of high school. Chances are he got passed up athletically and/or was in jail.

The 6 Phase Model of Long-Term Athlete Development:

1. Fundamental development and physical literacy

2. Learning to train

3. Training to train

4. Training to compete

5. Training to win

6. Retirement and retainment

 (a very important phase in particular for high level athletes.  Most often athletes are not accustomed to retirement from sport and ultimately struggle with body composition, emotional and psychological stressors as a result of inadequate transition out of elite level play. In the United States we do a poor job in general of retiring our athletes)

The Model in Action - Fundamental

In the early phases of athletic development the emphasis should be fun and on basic movement literacy with emphasis on locomotion and stability. It is astonishing how many kids have bypassed the fundamental stage and struggle with the basics of locomotion - yet it is expected they perform at a high level of competition weekend after weekend.

Build the fundamentals first – agility, balance, coordination, correct techniques and motor patterns. This should be accomplished between ages 6-9 in boys and 6-8 years old in girls. During the first phase of development the athlete should participate in things such as gymnastics, body weight movements, running, swimming, and agility.

The Model in Action – Learning to Train

During the learning to train stage athletes will learn the necessary skills and a variety of them with regard to sport performance. This phase occurs between the ages of 9-12 in boys and 8-11 in girls. These ages are key in skill acquisition and essential window of opportunity for kids to learn new skills that are cornerstone for athletic development.

The Model in Action – Training to Train

Here is where the game changes a bit and we need to pay attention to what is happening with the biological age of the athlete. We know that all kids do not mature the same way, you may remember the kids in grade school that seemed like giants and could pass for high schoolers. It is during the third stage of long-term athlete development where we begin to take note of separation in rates of maturation.

The key during this stage in development is making sure the kids are adhering to a ratio of training to competition that is around 60:40. Kids should be training the basics, learning tactical and technical skills, understanding how to deal with mental stressors of competition.

The Model in Action – Training to Compete

It is during this stage in development where we now dial in our training programs to a much greater degree. Specific attention to fitness, sports specific fitness, recovery, psychology, and technical development are considered. You could think of this as fine tuning the engine for optimal performance.

The Model in Action – Training to Win

This phase is the final step in athletic preparation and therefore the pieces of the puzzle such as physical, tactical, mental, technical skills should be well established. Consideration of active rest periods and breaks allow the athlete to recover mentally from the demands of high level competition. The key here is the athlete has fully developed from a physical preparation standpoint.

The Windows of Opportunity

It is well known that there are sensitive ages for the development of certain athletic qualities. Does this mean that if you don’t cash in on these opportunities you are doomed – perhaps not but for optimal development it is essential to be aware of the times your athletes are prime for adaptation of specific athletic qualities.

FIRST WINDOW: Speed Development

Girls: ages 6-8 Boys: ages 7-9

During this first window emphasis should be placed on linear and lateral multidirectional speed. Use low volumes and fun agility speed quickness games.

 SECOND WINDOW: Motor Coordination Development

Girls: ages 8-11 Boys: ages 9-12

This window of development is possible the most important. Athletes in this sensitive window of opportunity are prime for further development of the fundamental skills and essential sports skills. The motor cortex is like a sponge at this age and ready for accelerated adaptation.

 THIRD WINDOW: Strength Development I and II

Girls: ages 11-15 Boys: 12-18 months after their peak height velocity or most rapid increase in height

There are two windows of opportunity to develop strength in the female athlete the first immediately follows the most rapid increase in height of the athlete and the second with the onset of the first menstrual cycle. For the male athlete the optimal window for strength development occurs 1 year or 18 months after their most rapid increase in height.

FINAL THOUGHTS

Too many times parents, athletes, and some coaches expect the overnight success. Athlete development must consider the key windows of training and adaptation to provide the best chance for the athlete to reach their full potential. When we throw our athletes on the open flame on the grill, sure they will achieve in some ways but you will always be asking what could have been if I would have taken the time to develop properly. Purge the mind of the ideas that kids must train like the pros and realize that notion is only short changing the athlete.

There are great resources out there to take advantage of on this topic here are a few to get you started, and as always feel free to contact us if you would like more information about this topic.

RESOURCES:

IYCA – International Youth Coaching Association IYCA.org

Balyi I,. Hamilton A. (2004) Long-Term Athlete Development: Trainability in Childhood and Adolescence. Windows of Opportunity. Optimal Trainability. Victoria: National Coaching Institute British Columbia & Advanced Training and Performance Ltd.

“Long Term Athlete Development – Food for Thought” Balyi I, Bluechart M, Cardinal C,Higgs C, Norris S, Way R, Presentation May 2008

Smith, James. “Strength and Power Development Considerations for Young Athletes.” Original article written for EliteFTS. PowerDevelopmentInc.com

CoachesInfoService.com

What’s a GMO?

So you have never heard of GMOs …? Well, they are organisms that have been modified through the manipulation of genes – hence the term ‘genetically modified organisms.’ This is possible through genetic engineering in which the DNA of one organism is injected into another completely different species creating new combinations of plant/animal or plant/bacteria that wouldn’t naturally occur in nature.

Silence of censorship in the USA

There is a reason why you probably haven’t heard of these Frankenstein foods. First of all the biotechnology companies have effectively exercised their incredible power and have the scientific community and the general public stifled by litigation and their political games. Secondly, patents and contracts on behalf of this industry have made independent research on GMOs very difficult to nearly impossible and when you do finally gain the green light to study the impact of GMOs, the companies keep the right to block your research from ever becoming published. . . nice.

When we do hear about the dangers of these foods from those who are brave enough to speak out, they are quickly discredited and the power of GMO giants such as Monsanto squash the notions with their widespread media reach touting the so-called benefits of GMO foods which are so far from the truth it is nauseating.

The Claims vs. Reality

Claim # 1: GMO foods are completely safe to eat and in fact are more nutritious than regular foods.

Reality:

Gene modification of plants is imprecise and has caused widespread mutations that have not been fully researched to determine their impact on humans, yet they are in production in our food supply. The companies who claim the safety of GMOs base these claims on the fact that we have been eating them for almost two decades with no health concerns.

However, there are plenty of clues that show something is seriously wrong with our food supply. According to the CDC food-related illnesses increased 2 to 10 fold between 1994 (just prior to GMO introduction) and 1999. Not to mention the rise of food allergies, asthma, and attention deficit disorder amongst our youth grows each year at an alarming rate. If we just consider peanut allergies, they doubled from 1997 to 2002 with no other country besides the US experiencing such an increase.

Rats of moms fed GM soy... smaller and higher mortality ratesIf that doesn’t get your attention how about the results of animal studies showing mice feed with GMO corn displayed a significant disturbance in their immune system, and mice fed the GMO corn over four generations displayed abnormal structural changes in the liver, spleen, pancreas, changes in gene function in the GI system, and a reduction in fertility through the generations. Sheep fed insecticide producing corn (corn genetically modified to produce their own insect repelling genes) had offspring which displayed disturbed digestive functioning.

Of course animal studies are not human studies and have their limitations… but if GMOs can do this to small animals what can they do and what have they done to the human variety? Just take an honest look around… what is the state of health of this nation? It took us a while to realize that trans fats were a bad idea, a slow poison that is looking very familiar with what is happening with the GMO industry.

Claim # 2: The genetically modified crops reduce the amount of herbicides and insecticides used and therefore benefit the environment.

Reality:

Crops that produce the insecticide Bt toxin through genetic modification have cross-pollinated with wild species and have resulted in the emergence of ‘superweeds.’  Sadly, this has had just the opposite effect for chemical usage in agruculture. More toxic use of herbicides and insecticides are now required to control these new invasive species.

Unfortunately, the biotech industry cure of more complex mixtures of herbicides and increasingly toxic chemicals to control the monster they created is simply sticking on a bandaid. 

In studies conducted outside of the United States, genetically modified crops have caused reduction in wildlife, depleted soil, widespread herbicide resistant weeds, harm to insects not targeted by the gene manipulation, and toxicity to water life from the release of insecticide into the water supply. The claim that GMO crops have a positive impact on the environment couldn’t be further from the truth.

Claim # 3: Genetically modified crops have no risks to naturally bred crops and can co-exist with non GMO producers.

Reality:

Umm guys…there’s this thing called wind – unfortunately, you are wrong again. It was shown back in 2006 that genetically modified rice grown for one year not only contaminated the US rice supply but was also found as far away as Africa and Europe. In another disturbing example, it is almost impossible for organic oilseed to be produced in Canada because of how widespread the cross-contamination of GM oilseed has become.

Connecting the Dots

With the growing knowledge of how our nutrition impacts our genes how can GM foods be completely harmless? Over 90% of corn and soy beans grown in the United States are genetically modified; there are certainly grounds for concern. The reckless introduction of genetically modified crops into our food supply is completely irresponsible on behalf of our government and the biotechnology companies.

Messing with Mother Nature is dangerous and not a good idea. We think we are so smart but let’s put on the glasses of truth for a moment and realize we barely understand even the minutia of the world we live in and now we think we can manipulate the genetics of the foods we eat without consequences?

The truth of the matter is that we as humans have not changed but the food we eat has drastically changed even over the course of a few short decades. Our health issues continue to grow as GMOs become increasingly prevalent in our food supply. Short term gains on behalf of large companies and political agendas will catch up. With that we will leave you with the words of a well spoken 11 year old who gets it…

For more info check out these sources:

1. http://www.treehugger.com/files/2009/09/why-gmo-foods-have-failed.php

2. http://www.ucsusa.org/assets/documents/food_and_agriculture/failure-to-yield.pdf

3. GM – Crops Just the Science Research Documenting Limitations, Risks and Alternatives. Non-GMO Project.

4. Risky business: Economic and regulatory impacts from the unintended release of genetically engineered rice varieties into the rice merchandising system of the US. Report for Greenpeace, 2007.

5. Organic farmers seek Supreme Court hearing. Press release, Organic Agriculture Protection Fund Committee, Saskatoon, Canada, 1 August 2007.

6. http://www.gmo-compass.org/eng/home/

7. http://www.non-gmoreport.com/

8. Book: The Unhealthy Truth by Robyn O’Brien

 The History Behind the Cholesterol Debate

It all began about forty years ago. Based upon the observation that eggs are very rich in cholesterol and therefore must increase serum cholesterol levels for those that consume them – eggs began to get a bad rap sheet. During this time period, science was beginning to understand the atherosclerotic process of the cardiovascular system and the influence of cholesterol, thus leading to the dietary recommendations regarding eggs which still loom around today.

Deviled eggs or artery clogging devil?Naturally the people took the bait and still unfortunately in some cases still operate under this mindset - enter liquid egg substitutes and egg white only omelets.

In the 1970’s dietary recommendations emerged that encouraged the public to avoid dietary cholesterol, saturated fat, and specifically consuming eggs. Talk about devastating for the egg farmers. Early in the decade it was stated by the Inter-Society Commission for Heart Disease Resources that the ingestion of two eggs a day will seriously impede dietary programs aimed at reducing serum cholesterol. Consequently, the public should avoid egg yolk consumption - can of worms opened.

A few years later the American Heart Association jumped on the wagon and came out with the recommendation which stated, “The association noted that dietary cholesterol . . . be limited to no more than 300 mg per day, and recommended that individuals eat no more than 3 egg yolks per week.”

The unfortunate fact of all this history is that during the time of these recommendations there was no empirical evidence that supported the fact that cholesterol from the consumption of eggs increased serum blood cholesterol levels. Nothing like a knee jerk reaction…

No More Finger Pointing

Since the 1970s the American Heart Association has changed their recommendations and many folks in the scientific community have gathered plenty of evidence clearing eggs of their bad reputation. Recommendations and current dietary research trends are shifting towards pattern based evaluation rather than singling out specific foods or more importantly nutrients – it is about time the egg farmers of the Nation received a well deserved apology.

Interesting note: Let’s consider for a moment cultures in which eggs play a prominent role such as Japan.  Research from Okayama et al. reviewed a time period where per capita egg consumption increased yet at this time rates of heart disease declined.

Even with the plethora of evidence that supports the fact that cholesterol from eggs does not increase serum levels the general public hasn’t quite got the memo. According to the USDA analysis of consumers and producers, Americans are still consuming fewer eggs and more grains. Interestingly, heart disease remains the number one killer of Americans.

There are many factors which contribute to our lack of egg consumption in addition to the tarnished reputation eggs are still clawing their way back from. The fast paced ‘convenience is everything’ lifestyle doesn’t go well with taking the time to actually cook breakfast. This makes sense when we consider the large increases in grain consumption and easily consumed processed foods.

source: Agriculture Fact Book 98 USDA.govSome Truths About Cholesterol

We are consistently bombarded with the negatives of cholesterol; people often forget it is vitally important to the healthy functioning of our bodies. Here are a few highlights:

• Growing children cannot produce all the necessary cholesterol for brain and gastrointestinal development and must obtain it through dietary methods. Good sources: eggs (with the yolks), coconut oil, butter and ghee from grass-fed animals.

• Cholesterol gives our cells necessary stiffness and stability.

• Dietary cholesterol plays a major role in maintaining intestinal wall health.

• Cholesterol is a precursor for vital hormones that help our bodies deal with stress and protect us from heart disease. These are called corticosteroids.

• Cholesterol is a vitamin D precursor which we know is vital in bone health but also plays a huge role in nervous system, mineral metabolism, muscle tone, insulin production, and immune system function.

• Bile is a product of cholesterol and is a necessary element in our digestive process.

• Cholesterol acts as an antioxidant (which makes sense why it increases with the aging process… we need greater antioxidants as well age because of the increase in free radical production).

• Cholesterol is necessary for proper serotonin receptors in the brain.

Final thought

As it turns out dietary cholesterol wasn’t so much the bad guy as perhaps the link between inflammation and heart disease. Even more curious, the fact that refined carbohydrates appear to increase inflammation and metabolic syndrome – so who deserves the blame now.

One last exercise - Let’s apply some logic to the paragraph below straight from the mouth of the USDA, don’t worry we’ll give you some hints in the green text:

 “The typical supermarket fresh produce department carries more than two-and-a-half times as many items today as in the mid-1970's (yes, they are called processed foods which can sit in the middle of the grocery store for months without going bad, and then sit a little more in your G.I. tract once you eat that garbage). Increases in domestic production, rising imports, and improved storage facilities afford year-round availability of many fresh foods (thanks to premature harvesting and preservatives which in turn make the food available but far less nutritious). Thanks to genetic research, today’s carrots and squashes deliver twice as much beta carotene (a nutrient that the body converts to vitamin A) as they did in 1970, and today’s grapes are much sweeter than years ago (and per capita consumption has tripled since 1970) (And here we go… genetically modified foods… GMOs the next big bad idea our food manufacturers will be slipping into the American Diet without telling us– post to come… soon very soon).”

For more info on this topic feel free to contact us using the email tool bar located on the right hand navigation bar, and do check out a few of these sources:

Kritchevsky, S.B. 2004. A Review of Scientific Research and Reccomendations Regarding Eggs. Journal of the American college of Nutrition, Vol. 23, No. 6, 596S-600S

Okayama A, Ueshima H, Marmot M, Elliott P, Choudhury SR, Kita Y: Generational and regional differences in trends of mortality from ischemic heart disease in Japan from 1969 to 1992. Am J Epidemiol 153:1191–1198, 2001.

United States Department of Agriculture - USDA.gov

American Heart Association: “Diet and Coronary Heart Disease.” Dallas: American Heart Association, 1973.

Precision Nutrition

The following presentation is brought to you from one of the best in the strength and conditioning world - Buddy Morris. He ranks amongst the wisest and most experienced physical preparation coaches walking this planet. With the pleasure of working with folks such as the late Charlie Francis, Tom Myslinski, Alan DeGennaro, James Smith, and Michael Hope just to name a few.

With more than 30 years of experience, Coach Morris is undoubtedly well versed in the art of physical preparation. With experience in both the collegiate setting from the University of Pittsburgh and the NFL with the Cleveland Browns, his knowledge of preparing athletes properly for the physical demands of their sport is second to none.

In this presentation Coach Morris talks about the necessity of the deload (un-loading phase). Enjoy the coaching wisdom:

Horse / Carrot Theory

• All programs work - they only work for so long - nothing works forever!
• To adapt is to not adapt (Louie Simmons)
• Definition of adaptation

Adaptation

• Hans Selye - G.A.S. (stress of life)
• 3 stages - Alarm, Resistance, and Exhaustion
• Body does NOT differentiate stressors - all stress is stress and accumulative over time
• Only differentiates between LOCAL and GENERAL
• Stress response of the body is greater for training than it is for a broken bone (general vs. local)
• Training effects 7 different biological systems (Omega Wave)
  • Cardiac
  • Cardiopulmonary
  • Hormonal
  • Detoxification
  • Metabolic
  • CNS
  • Neuromuscular
• All these systems DO NOT adapt at the same time
• Adaptation is also NOT an equilibrium process (Verkoshansky)
• Is a phenomenon of accommodation
  • Characterizes the organisms entire reaction
  • Reflects the specific features of the external influences
• It is the active maintenance of a definite level of disequilibrium between the organism and the environment
  • The fundamental reason for the origin and development of accommodative reconstruction within the organism (Verkoshansky)

NOBODY has it figured out

• All programs are flawed
  • Training is by nature incomplete
• No perfect training variable
• No two people respond the same to the same stimulus
• No one best exercise for anything - they are all stimulus' to be used
• There are those who the only difference between them and GOD is God knows he is not them

Recovery

• REST at some point in time becomes an actual training methodic
• Recovery/ restoration begins with a well conceived program that allows for recovery
  • It is the first means of recovery!!!
• The optimal load applied during a period of supercompensation (deload week) creates a summation/ additive affect that aids in stabilizing the increase in performance

Other stuff I believe

• There is the opinion of the expert, the opinion of the coach, the opinion of the athlete and finally the opinion of the athlete's body
• The athlete's body is ALWAYS right - their bodies talk to you during every workout - are you listening???
• As a coach you should be dynamic and above all flexible
• Everything I know I have learned and I change my mind on certain things on a daily basis (stole from Mike Boyle)
• Increase in volume or intensity must increase amount of recovery
• Introducing a new exercise also is a means to increase intensity

Reasons for Deloading

• Stolen from Jim Wendler's article on Elitefts
• Give the body a rest (replenish the CAR)
  • Take advantage of supercompensation
• Give the mind a rest
• Prevent overtraining - yes Joe Weider & the barbarian brothers there is such a thing
• Strength training athletes are prone to overtraining from too much volume (addisonic-sympathetic inhibition) - which usually occurs in endurance athletes and from too much intensity (basedowic-sympathetic over activity)
• Christian Thibaudeau articles on T-nation detail this more and is a great source of info
• Prevent injury (McGill applied load - tissue tolerance - safety zone)
• Increase chance of progress
  • STABILIZE new level of performance in you set a P.R. in training
  • Shut it down and do not train at that new P.R. immediately
  • Allow for the body to accept that new level of increase
• Speed and strength levels fluctuate on a daily basis
  • Max effort is what you have for that day
  • You will not break P.R.s every time you perform the same max effort exercise

Examples of Deloads

• Deload every 4 weeks, either the 4th week or the 3rd week
• Performance block (USA Weightlifting)

Weekly Template

• Train Offensive/ Defensive Line like throwers
• Train Skill / Linebackers / Tight Ends like sprinters
• MONDAY
  • active dynamic warm-up
  • Speed mechanics / drills (as part of a/d warm-up)
  • Wall acceleration position
  • Speed training (Charlie Francis short to long program)
  • Example:
    • First 3 weeks: hills for acceleration 10/10 :10 sec rest - 2 mins - 10/20 :20 sec rest - 2 mins - 2/30 :30 sec rest (skill only)
    • Total volume of speed training is between 200-500 yards
    • Strength training, pre/rehab, squat, posterior chain work (2 exercises), jumps before or after (primer or post activation potentiation or pap)
    • Post mobility work/stretch static
    • Core stabilization exercises/ timed method
    • Strength training guidelines with exception of rehab/ prehab work, NO more than 3-5 exercises
• TUESDAY
  • Prehab/ rehab work / cuff-neck-traps
  • MB or iso holds
  • Upper body training
  • Max effort exercise
  • Assistance exercise for chest (pap)
  • Rowing / back exercise
  • Upper back
  • (optional) Light triceps work low intensity-higher volume/reps, 2-3 sets 10-15 reps
  • Abs/ repetition method
  • Active / dynamic warm-up followed by conditioning, example 2 min/ 3 min, yardage based on position
  • Mobility exercises / work, static stretch
• THURSDAY
  • Active / dynamic warm-up
  • Speed mechanics / drills
  • Wall acceleration position
  • Speed training - same volume of work as Monday (as they adapt to workout will change sets and reps)
  • Strength training, dynamic effort method (OL / DL / LB / TE)
  • Skill - uni-lateral movements (start with BB lunge)
  • Post mobility work/ stretch static
  • Core stabilization / timed method
• FRIDAY
  • Pre/rehab work/ cuff-neck-traps
  • Upper body plyometrics (MB's altitude drops, isoballistics, depth drop push-ups)
  • Dynamic bench press (start with isometrics-then progress to reactive/speed method - 3 week waves straight weight, chains and bands)
  • Tricep emphasis 1-2 exercises (close grip board presses, db tricep extensions)
  • Back exercise / vertical pull
  • Shoulders/ variations of posterior delt raises, lateral raises
  • Abs / repetition method
  • Active / dynamic warm-up followed by conditioning (progresses from times work/reset intervals to Fartleks to tempo work)
  • Mobility exercises / static stretch

Conclusion

• Once the body stops learning the body stops growing
• How you perform or present an exercise to the body is often times more important than the actual exercise
• Bruce Lee - "Having no way as way and no limit as limit" (disregard what is useless and train what is useful)
• Always search for the Holy Grail and realize there is no magic formula or magical programs
• TRAIN OPTIMALLY NOT MAXIMALLY
  • There are many means and methods. Use them all!
  • There are always ways to improve your training program (if and only if you are willing to be open-minded)

The conference combines the wealth of knowledge from giants in the field of movement and manual therapy with some of the top sport specific Strength Coaches in the areas of Ice Hockey and Basketball.

Cal Dietz from the University of Minnesota is cut from the mold of Mel Siff, one the smartest human beings on the planet.

Brendan Ziegler from Oregon State is one the most proficient coaches in utilizing the Olympic lifts to build structually sound and powerful athletes. Don’t paint yourself into a corner with a “hang clean only” approach. This presentation will explore weightlifting progressions and how they can be applied to a basketball program regardless of the height and length excuse. "Zigs" will show you how to get it done.

Brijest Patel from Quinnipiac University is hands down one the best in the business when it comes to the Organiztion of a Training System. His passion and desire to teach and train others on how to develop a high performance system is second to none. I personally value every chance I get to sit and pick his brain.

Ray Eady from the University of Wisconsin is a "Gold Mine" when it comes to preparing a Basketball athlete to endure the rigors of a season. His abilty to teach movement and integrate strength into a basketball specific setting is on the top of the field.

Dr. Sahrmann is world renowned for her work in movement impairments and musculoskeletal pain syndromes; Tom Meyers who you probably recognize from his highly recommended book Anatomy Trains. Meyers also studied under Dr. Ida Rolf and is a true giant in practical application of manual therapy. Charlie Weingroff is well known physical therapist known for bringing the table into the practical gym enviroment.

This combination of movement and manual therapy giants with the giants of the hockey and basketball strength and conditioning world make the Boston Sports Medicine and Performance Group conference a must attend event.

Conference Details:

Date: June 3^rd and 4^th 2011 Boston, MA

Location: Northeastern University Campus –West Village F. building #23F

For more information including the full speaker line-up and registration follow this link:

Standing on the Shoulders of Giants