G2 Strength and Performance | Sport & fitness instruction

G2 Strength and Performance

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24.01.2022 Thoughts on New Year’s resolutions, goal setting and other incoherent ramblings

23.01.2022 Protein, The Bringer of Gains! . . . Behind adherence and total intake, protein is without a doubt, the most important nutrient. Protein is involved in many different processes like immune cell functioning, different enzymes and most importantly, MUSCLE! ... The name of the game with protein for recovery and growth is to maximise what is called the Myofibrillar Protein synthesis (MPS) response. Our body is constantly balancing breaking down protein, and rebuilding protein (synthesising). In order to repair muscle tissue after exercise, we want there to be more building than breaking. So, how can we maximise this? Well, I’m glad you asked. Consume between 1.6-2.5g per kg of body weight. For example if you weigh 70kg, you would need 110 and 175g per day. The amount you need will depend on how much you train and what type of training you’re doing. If you are trying to lose weight, steer to the higher side as it helps keep muscle as you lose fat which is particularly important in combat sports! Have 20-40g per meal three or four times a day. While there may be benefits to having protein close to a training, it is far more important to spread out your protein throughout the day. Having a hit of protein every 3-5 hours will ensure your body has what it needs. Aim for high-quality protein sources. Our body needs 9 essential amino acids and if a food has all nine it is said to be complete. Where possible go for real food first, then supplements if necessary. Meat-based proteins tend to be better and usually more absorbable than plant-based, but by combining plant-based proteins you can achieve a complete protein source. For example, rice and beans go together and provide all 9 essential amino acids. Once you nail those three, then get fancy. Having some protein immediately before, during and after a training session can help improve recovery, reduce muscle damage and may increase muscle growth. Additionally, having a slow-digesting protein right before you go to sleep may increase MPS over night, while not affecting fat-burning while you sleep! Any questions? Drop them below!

22.01.2022 We're talking nutrition and training right for your goals! How do we avoid forcing a generic template onto our goals and find the things that work best for us? Watch and find out. #TalkNerdytoMe

21.01.2022 TL:DR Preventing injuries is probably impossible if you want to train and compete. However, we might be able to reduce the number and severity of avoidable injuries. Figure out where you are limited. Is your mobility, stability, coordination or technique a raging garbage fire? Fix it. Have a proper strength training program emphasizing resilience and addressing areas that are at risk in your sport. [ 1,449 more word ] http://g2strength.com//how-to-prevent-injuries-in-combat-/

21.01.2022 How to prevent injuries in sports and training! . . . Stay at home on the couch. That's the only proven way to prevent injuries.... Injuries are unavoidable and there is no way to guarantee they won’t occur. In sports, all it takes is one slight misstep, one tackle to go bad or your training partner putting a heel-hook too quickly and you’re sidelined. There is nothing you can do to shield yourself from things like that except bubble-wrap yourself. The focus on training with injury prevention needs to be to identify the areas that have a high chance of injury and reduce the risk of it occurring. Injuries are a game of probabilities, so the task of training is really just risk-minimisation to reduce the amount of injuries that arise from non-contact situations. These can be injuries like ankle sprains, hamstring strains and tennis/golfer’s elbow. The key points in reducing avoidable injuries are: Do no harm in the gym! Aim for technique over load and chose exercises that don’t beat you up more. Let’s say barbell bench pressing beats your shoulders up, switch it out for dumbbells. You don’t need to do a particular exercise unless your sport requires it. So, find ways to load the system in a smart manner. Prepare yourself to do what is needed in the sport! For example, in sprinting the hamstrings experience HUGE forces and at top speeds, it's common to see tears and strains. While exercises such as RDL’s and Nordics are great, sprinting is going to be the only thing that gets you ready for sprinting. If you need to jump, make sure you can jump and land. If you need to throw punches, make sure you know how to shift your weight and rotate your hips. Stay in your LANE! Your training needs to be tailored to YOU. Not what someone did on instagram, not what some pro-athlete says he did but what you need. You want to sure up your limitations and address what’s holding you back. If we think of training like a medicine, we need to get the dose right. Too much, and you poison the system. The same can be said for training and practice. Too much, too soon and you're going to be sidelined. Get the dose right, progress What injuries keep bothering you?

16.01.2022 Feel that Lactic Acid? Well, you probably don’t. . . . Ah, lactic acid, the bad guy putting the hurt on during a tough workout. Making your legs and arms burn. Making you slow down, Making you sore the next day. ... What if I was to tell you that all of that is wrong? Lactic acid does none of those things. Lactate (which is usually called lactic acid), is actually your body’s way of dealing with the mess that exercise creates. Your body is always producing lactate but at lower levels, you can use it to clear out hydrogen ions, which are likely the culprit of the burning, and helps to keep the energy flowing via what’s called the Lactate Shuttle. Lactate has been demonised because it increases during hard exercises and is associated with fatigue. Think of 2 people on an assembly line; if the first person can make the product faster than the second person can deal with it, there will be a build up. Well, the body is the same. A really hard effort begins to produce more than your body can deal with and levels of lactate in the blood goes up. The takeaway should be that lactate is a bro, it’s trying to help. It can be used elsewhere for energy and it is much more likely something else is making you slow down during the round. The goal in your conditioning isn’t to stop producing lactate, it’s to be able to use it!

16.01.2022 Without a plan, all men will gravitate to bench press and curls. That's scientifically proven. If your lost in the gym, and want to know how to train in the gym to level up on the mats, you're going to want to watch this. (I apologise for the audio. There were issues and this is the best I could manage)

15.01.2022 Strength training for Combat Sports: the what, the why and the how.

14.01.2022 Pillow-fisted? I got ya covered. #TalkNerdyToMe

09.01.2022 We're talking training volume, models (not the good kind), and recovery. Joined by a temporary guest co-host.

02.01.2022 How to beat crush lactic acid! . . . Okay, not really. But these training tips will help you get better at dealing with the acid-bath that comes along with lactate.... Endurance Training- Doing some lower intensity continuous work like cycling, rowing or even better, shadow boxing or light drilling, can help build up your body’s ability to get lactate to where it can be used for fuel. Depending on your fitness level, working around 75-85% your max heart rate for 5-20 minutes can take care of this. High Intensity Interval Training- Specifically focusing on working twice as long as you rest can help build the capacity to clear all the waster that builds up. The goal with the 2:1 work to rest allows all the junk to build up while not providing enough time to clear it, so each interval you cope with the accumulation. Strength Training-Strength training helps to build out the amount of power you can produce, meaning its easier to maintain a given output, than if you were weaker. Additionally, it may help with movement economy, although outside of running/cycling, this is questionable. If you have any questions, drop them in the comments below!

02.01.2022 The whole is greater than the sum of the parts! . . . In every sport, every athletes is looking for what's holding them back. Hunting for the one thing that will improve their game. Depending on whom they ask, the answer will differ.... The strength coach will say, its strength. The fitness coach will say its cardio. The sports psychologist will say its self-talk. And the sport coach will say its technique. The truth is that it is never that simple. Sports performance is a combination of technical, tactical, psychological and physical factors. They affect each other, making it hard to figure out what the real problem is. As an example, let's say that a fighter always gases in wrestling and grappling exchanges. This could be that he is weak and he get out muscled. It could be that he doesn't have the specific fitness for grappling. Or it could be he doesn't have good technical movement and is so inefficient he blows his wad. The point is, when looking for YOUR limiters, you need to, or have someone who can step back and see the bigger picture.