Athletic Training Centre

Sports Training: the importance of knowing what the purpose of your training workout is

It's vital you focus on one specific area in any given training session

what happens when the player walks into the gym? They try and do everything and the result is at best just being tired, at worst it is frustrated and potentially injured.

To read more on this evidence based sports conditioning methods click on the link below:

http://www.pponline.co.uk/encyc/sports-training-the-importance-of-knowing-what-the-purpose-of-your-training-workout-is-42294

Sports Training: the importance of knowing what the purpose of your training workout is It's vital you focus on one specific area in any given training session- Increase your strength speed and stamina for free at the amazing new Peak Performance sports science Library

Conditioning and physiology: how to train and compete in hot weather

To appreciate the delicate balance between the physiology of exercise and the physics of heat transfer to the environment, consider these three facts:

1.The resting body temperature is 37°C;

2.Optimal metabolic function occurs at around 39°C (hence the practice of ‘warming up’ prior to exercise);

3. Heatstroke occurs at body temperatures greater than 40°C.

To read the article more please click on the link below:

http://www.pponline.co.uk/encyc/conditioning-and-physiology-how-to-train-and-compete-in-hot-weather-42358

Conditioning and physiology: how to train and compete in hot weather Why hot-weather training is a delicate balance between staying cool and hydrated while performing at a competitive level - Increase your strength speed and stamina for free at the amazing new Peak Performance sports science Library

Evidence Based article for performance enhancement:

Maximizing the Anabolic Response to Training

How sleep, training patterns and nutrition affect an athlete’s performance and recovery, with six methods to improve the anabolic process.

Click on the link below to read more:

http://www.pponline.co.uk/encyc/maximising-the-anabolic-response-to-training-61476

Evidence Based article for Peak performance:

Maximizing the Anabolic Response to Training

How sleep, training patterns and nutrition affect an athlete’s performance and recovery, with six methods to improve the anabolic process.

To read more click on the link below:

http://www.pponline.co.uk/encyc/maximising-the-anabolic-response-to-training-61476

Why two carbs are better than one

Compared to conventional glucose-only drinks, a 2:1 glucose/fructose drink is better able to extend endurance during longer training sessions/races, and is likely to be easier on the tummy too.

Click on the link below to read more:

http://www.pponline.co.uk/encyc/carbohydrate-drinks-gels-and-bars-61487

Carbohydrate drinks, gels and bars

Athletes: Posture comes before training

In order to perform almost all sporting movements, an athlete switches from position to position at varying speeds and for varying duration. The underlying component that allows them to do this is posture. This may be static but it is mostly dynamic. In order to move fast, or to maintain those positions for longer, the athlete’s posture must be correct. This allows efficiency of movement which then becomes economical.

Click on the link below to read more:

http://www.pponline.co.uk/encyc/athletes-posture-comes-before-training-61483

Athletes: Posture comes before training This article looks at the components of posture and demonstrates why posture is important for athletes. Also recommends how to improve an athlete's posture.

Interval training: good for health as well as performance!

Evidence has begun to accumulate that interval training can benefit the performance of sportsmen and women at all levels of sport.

Click on the link below to read more:

http://www.pponline.co.uk/encyc/interval-training-good-for-health-as-well-as-performance-61480

Decision training is one way of developing intelligent athletes who can cut it in the chaotic sporting environment.

To read more click on the link below:

http://www.pponline.co.uk/encyc/sports-psychology-the-theory-of-the-decision-training-model-in-sport-42359

Sports psychology: the theory of the decision training model in sport

Recovery Techniques for athletes

Adequate recovery has been shown to result in the restoration of physiological and psychological processes, so that the athlete can compete or train again at an appropriate level.

http://www.gssiweb.org/Article/sse-120-recovery-techniques-for-athletes

SSE #120: Recovery Techniques for Athletes SSE #120: Recovery Techniques for Athletes

https://www.youtube.com/watch?v=Q1Wteb7VdhU

Jennifer Luikham Tennis Promo

Barbell Dead Lift

Main Muscle Involved: Hamstrings
Other Muscles: Calves, Glutes, Lower Back

Exercise Instructions:

1. Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart.

2. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically, you would use an alternating grip.

3. With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar.

4. Look forward with your head. Keep your chest up and your back slightly arched (Neutral spine), and begin driving through the heels to move the weight upward.

5. After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.

6.Lower the bar by bending at the hips and guiding it to the floor. Repeat 6-8 times, 2-3 sets

Does carbohydrate loading improve performance?

Muscle glycogen levels are normally in the range of 100-120 mmol/kg ww (wet weight). Carbohydrate loading enables muscle glycogen levels to be increased to around 150-200 mmol/kg ww. This extra supply of carbohydrate has been demonstrated to improve endurance exercise by allowing athletes to exercise at their optimal pace for a longer time. It is estimated that carbohydrate loading can improve performance over a set distance by 2-3%.

http://www.ausport.gov.au/ais/nutrition/factsheets/competition_and_training/carbohydrate_loading

Carbohydrate Loading : AIS : Australian Sports Commission 'Carbohydrate loading' is probably one of the most misunderstood terms in sports nutrition. People commonly think anyone involved in sport needs to 'carb up' and the way to do this is to eat 'flat out' in the days leading up to an event. Read on to get the facts on carbohydrate loading.