David Maiolo Strength | Sport & recreation

David Maiolo Strength

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25.01.2022 Been a privilege and a great experience working with @blacktowncityfc this season. Disappointing way to go out of the finals but finishing 3rd in the league and exceeding the expectations that a lot of people put on the team was awesome. . #strengthandconditioning #strengthtraining #strengthandconditioningcoach #SnC #SandC #athlete #sportsscience #strength #power #speed #plyometrics #agility #coach #fitness #training #squat #deadlift #mobility #exercisescience #nutrition #health #gym #exercise #football #periodization #soccer #exercisephysiology #exercisephysiologist #sportsperformance #education @ Lilys Football Centre

22.01.2022 Here is my ACL Injury Prevention in Soccer article in one piece posted on the exercise right blog. Check it out. This just doesnt apply to soccer players, it can and SHOULD BE used by athletes of all sports.

19.01.2022 Looking forward to the next 6 weeks and preparing one of my hardest working and disciplined athletes for the Emerging Nations Rugby League World Cup.

19.01.2022 ACL INJURY PREVENTION IN SOCCER PLAYERS PART 2 - ATHLETIC TESTING This part of my article goes through specific tests that directly reflect the injury mechanisms discussed in part 1. Along with specific jump, hop and landing tests, your screening should involve a comprehensive analysis of lower limb range of motion, strength, endurance and change of direction (planned and unplanned). In part 3 I take you through exercises that can be used to prevent non-contact ACL injuri...es http://www.mtphealth.com.au//part-2-attention-soccer-playe

17.01.2022 Had a great time chatting with my good friend Jpeg about all things rehab, performance and communication and what I do with my Exercise Physiology role, and what I do with my Strength and Conditioning Role. To watch the full video head over to Arbilla Exercise Physiology on Instagram and watch it on IGTV. Enjoy . #Repost @arbillaexercisephysiology with @make_repost Legendary S&C coach, accredited exercise physiologist and master troll @davidmaiolostrength joins me for a chat about his journey so far in performance and rehab.

17.01.2022 Human tissues and fascia are tough af. If it could be "released" or "loosened" then it would also be released by just moving or bumping into things. Therapists ...need to promote how tough and resilient the body is. Manual therapy doesnt change anything in tissues. Enough with the out-dated "release" narrative.

15.01.2022 Had a good time filming with physio network founder Tim Rowland for this video. If you havent heard of them and are in the industry do yourself a favour and subscribe to their monthly research review

15.01.2022 Kazuki came to MTP to get match ready for an international test with the @Japanese Rugby League team in November . I took him through a comprehensive performance assessment which included an Athletic Shoulder Test (AST) and isometric neck strength test. An AST is important for Rugby League players because the shoulder is exposed to longer lever stress in tackling sports. Measuring neck strength is also important in tackling sports because the neck and head are often subject to extreme accelerations and decelerations at high force. Hence neck strength can be an indicator of concussion risk. Kaz has a history with concussions, and this year had to end his season prematurely so were not taking any chances by ensuring we integrate neck strengthening into his training plan!

15.01.2022 NUTRITIONAL AND EXERCISE STRATEGIES FOR HYPERTROPHY PART 1 For my first article I want to explore the topic of Hypertrophy and how to actually increase the size of your muscles without getting on the roids. I have written a long article and in my opinion is too long for Facebook so I will post it in 3 parts over this coming week. These articles will mainly explore the effect that PROTEIN consumption has on hypertrophy. The 3rd part will be my top 4 nutritional and exercise t...Continue reading

14.01.2022 I came into MTP and saw Dave the EP to prepare me for a test match against the Philippines around 10 weeks out from the game. Ive worked with Dave over the last three years and he has prepared me for 5 test matches in the past. Dave really listened to my concerns with past injuries (eg. knee and concussions) and incorporated them into my preparation to give me the confidence to perform on the field. Knowing that I put in the hard work with the guidance of Daves programming..., I could feel it translate into my performance in the test match evidenced through leading the Japanese side to their biggest winning margin in their history. This would not have been possible without the help Thanks Dave! A MASSIVE CONGRATULATIONS to Kazuki and the Japanese Rugby League team from everyone at MTP Health

12.01.2022 ACL INJURY PREVENTION IN SOCCER (FOOTBALL) PLAYERS PART 3 - JUMP AND LANDING EXERCISES!!! Following on from the athletic screening tests discussed in part 2, here are 6 JUMP and LAND exercises which I believe are crucial to preventing non-contact ACL / lower-limb injury in soccer (video links provided). These exercises wont make up the bulk of your program either. They should be periodised into a structured strength and conditioning plan to have the best effect REMEMBER: mak...e sure your exercise prescription is MULTI-PLANAR and dont just get stuck working in the sagittal plane. Soccer is a very lateral and rotational game with change of direction occurring every 5-6 seconds http://www.mtphealth.com.au//part-33-attention-soccer-play

11.01.2022 Thanks for liking and following my page. I am an Accredited Exercise Physiologist - B.AppSci (ExSpSc); MExPhys The whole purpose of this page is for me to share knowledge and information on strength, conditioning, rehabilitation, nutrition and athletic performance that you can trust and use in your own training, with your clients and athletes.

10.01.2022 HOW TO GET AN INTERNSHIP FROM A UNI PLACEMENT / PRAC SUBJECT! Do you want to separate yourself from the bunch at uni and make yourself more employable? Want to build a network and learn how to actually coach and instruct clients? To get a job offer or an internship offer straight out of your degree in this industry you need to be willing to work for free there is no doubt about it. It might feel like you are giving value by giving your time and not getting anything in retur...Continue reading

09.01.2022 This! Tightness is not a diagnosis!

08.01.2022 ACL INJURY PREVENTION IN SOCCER PLAYERS PART 1 - INJURY MECHANISMS!! In this 3 part series I discuss the anterior cruciate ligament (ACL) and how it is commonly injured in soccer via NON-CONTACT mechanisms and then go through some of the assessments that I use in my screenings and some exercise drills that you can add into your own soccer training and gym sessions. Soccer is a sport Im passionate about and the number of non-contact lower limb injuries there at a professiona...l and amateur level is ridiculous as these can be prevented! Stay tuned over this week for the release of part 2 and 3. http://www.mtphealth.com.au//attention-soccer-players-coac

07.01.2022 NUTRITIONAL AND EXERCISE STRATEGIES FOR HYPERTROPHY PART 2 1. DOSE of protein I already reported the findings on dosage from the review paper (1) in part 1. If you havent part 1 I suggest going back and doing so or just read the paper. Recent research has challenged this ceiling effect: ...to maximise anabolism one should consume protein at a target intake of 0.4 g/kg/meal across a minimum of four meals in order to reach a minimum of 1.6 g/kg/day. Using the upper daily inta...ke of 2.2 g/kg/day reported in the literature spread out over the same four meals would necessitate a maximum of 0.55 g/kg/meal." (5). Put simply, a 70kg person could have between 28-38.5g (0.4 x 70; 0.55 x 70) of protein/meal or b/w 112-154g (1.6 x 70; 2.2 x 70) of protein/day in combination with an adequate RT program to increase muscle size. Highly recommend reading this review article to gain a greater understanding on the topic! 2. TIMING of protein ingestion in relation to exercise Many believe that if you dont have a protein shake within 1/2 hour of finishing a workout (often referred to as the "anabolic window of opportunity") your gains will be reduced. A meta-analysis (6) found that timing is not necessarily that important for hypertrophy, rather is it is the is the total intake of protein. The same researchers conducted a study (7) that had 2 groups of strength-trained men do a training protocol for 10 weeks either having 25g protein immediately pre workout or post workout. The major finding was that an anabolic window of opportunity was not shown as both groups showed similar / little changes in muscle mass and body composition. I am not saying that this window doesnt exist because other research has shown consuming protein within 1/2 hour following exercise can increase rates of MPS. What I am saying is that unless your goal is to get massive biceps (bodybuilders), then you can have protein before OR after your workout, it literally depends on your preference. PRACTICAL TIP: if you know that you arent going to be able to eat any time soon for the rest of the day then have a protein shake post workout. 3. QUALITY (type) of protein Usually, the type of protein that people take to compliment strength training is either whey or casein. Here is a brief summary of both: - Whey = highly soluble / fast releasing protein / high content of leucine (essential amino acid that has a vital role in muscle tissue building). Induce a large and short rise in MPS. - Casein = slower releasing protein compared to whey. Might have potential to increase rate of MPS while sleeping when the rate of MPS is quite low (8, 9). If your protein intake throughout the day is high already a pre-bed time casein shake is probably unnecessary.

06.01.2022 Train your soleus muscle. Especially if youre an athlete who has to run at different speeds and change direction regularly - most field based athletes . Double leg, single leg, loaded, seated etc. Variations are endless.

06.01.2022 NUTRITIONAL AND EXERCISE STRATEGIES FOR HYPERTROPHY PART 3 To conclude this article, here are my top 4 nutritional and exercise tips to help increase muscle mass: 1. EAT REGULARLY... Consume THREE to FIVE meals per day with each meal containing 0.4 to 0.55g of protein per kg of body mass. This ranges b/w 1.62.2g/kg/day. 2. HIGH QUALITY PROTEIN Protein sources such as whey have a large content of leucine that is needed for maximising muscular size. Examples of dietary sources of foods that contain high quality protein include: Meat, chicken, eggs, fish, milk, cheese, yoghurt etc. You need not supplement if you get enough protein in your diet. 3. EAT BEFORE & AFTER TRAINING. Your bodys main fuel is glycogen (stored form of glucose). High volume hypertrophy programs require lots of energy demand and if you are not eating enough to perform in your training session then you will not provide the correct stimulus to your muscles due to premature fatigue and your total volume will reduce. After training you need to replenish your bodys tissues as glycogen stores will be low. Consume 3g/kg/day of carbohydrates to help with maximal muscular development. 4. INCREASE TOTAL EXERCISE VOLUME There no perfect rep range for increased size. Increases in muscle size can happen anywhere between 1-35 reps per set. Find your preference based on your current situation. Do 10 or more sets per muscle group per week for optimal hypertrophy gains (10). For example, lets say you train legs 2 days per week and upper body 2 days per week. You could set your program out like this to achieve 10 or more sets for each muscle group: Day 1 Back Squat 3x6-10, RDL 3x6-10, accessories 2-3 x8-12* Day 2 Bench Press 3x6-10, BB Row 3x6-10, accessories Day 3 Front Squat 3x6-10, Deadlift 3x6-10, accessories Day 4 Military Press 3x6-10, Lat PD 3x6-10, accessories *Accessories can be whatever you want. Think of movements that compliment the main exercises (e.g. split-squat for back and front squat). I hope you enjoyed this 3-part series. Keep an eye out for more content

06.01.2022 Train your soleus muscle. Especially if you’re an athlete who has to run at different speeds and change direction regularly - most field based athletes . Double leg, single leg, loaded, seated etc. Variations are endless.

05.01.2022 Part 2 of my interview with @arbillaexercisephysiology is now up. To watch the full video head over to his Instagram and watch it on IGTV . #Repost @arbillaexercisephysiology with @make_repost @davidmaiolostrength talking about his experiences as an s&c coach, periodisation, tracking loads and working in a team environment.

05.01.2022 2019 Exercise Goal: 100kg Bulgarian Split Squat . #bulgariansplitsquats

04.01.2022 Earlier this year I wrote a 3 part article about ACL Injury Mechanisms, Incidence, Screening and Exercises to add into your physical preparation. This was aimed specifically at football (soccer) coaches and players however this isnt limited to football. Check out my article over at www.enhancedphysicalperformance.com This website has heaps of great and free content for coaches, practitioners, and players. Highly recommend checking it out... https://www.enhancedphysicalperformance.com//part-1-3-atte

02.01.2022 Great club feature video of Blacktown City FC showing some snippets of the physical prep work we are doing behind the scenes and insight into the awesome culture at the club.