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Training Smarter

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24.01.2022 A perspective on the deterministic model of planning (and organising) training :-)

24.01.2022 Fit Tip #475 Today’s Australian 10-14 year-olds will have their best chance EVER of making Olympic Games in QLD 2032 Fit Tip #475 Today’s Australian 10-14 year-olds will have their best chance EVER of making Olympic Games in QLD 2032

23.01.2022 Research on many things is mixed. The key is to navigate through it discover what works best for you. . Evidence comes in many forms. One is research. Yes, it can be indicative. And, research like this is usually descriptive and not necessarily causative. Unfortunately statistics and their analyses hide the most important stat of all : N=1. Importantly, research only answers the questions it asks or is biassed towards. Experience is another form of evidence. .... Experience has taught me (35 years as a runner. 30 as a coach) that cold immersions and contrast immersions can and does work for many. Different temperatures, durations and combinations - like different training sessions, plans and programs - need to be tried. And, like running/training, if you use the same method too often for too long it's effectiveness is reduced. In other words, your body adapts to recovery methods and strategies in principle the same way it adapts to the same training. . Measures of DOMS, muscle-power, perceived effort, fatigue, and submaxHR are one thing and focus too much on short-term recovery from session-to-session. They're majoring in minors. Longer term adaptation and improvement require a different strategy - one that majors in majors. . That said, experience - through trial-and-error - has taught me that cold-immersion helps (recovery) indirectly by (i) reducing body temperature and thereby returning appetite sooner; (ii) spiking the immune system; (iii) toughening some athletes up; and (iv) creating a positive habit of mind toward being pro-active with recovery in addition to training (smart & hard). . Try a combination for 2-3 weeks, take-a week off, another combination for a 2-3 week block etc and develop your own assessment tools to find what DOES work best for you (y) See more

21.01.2022 More good mobility & stability moves :-)

18.01.2022 VO2max and performance... . VO2max is not *the* limiter to endurance performance. From a physiological standpoint lactate threshold, economy, power related efficiency, and resistance to fatigue have greater associations with, and are greater predictions of endurance performance/success. The emphasis each of these plays is (a) individual and (b) dependent upon race distance (and, obviously, average maintainable speed). . In regards to "born" with it, recent VO2max-genetic r...elated research indicates that genetics plays a significant (60-65%) part in (a) your initial VO2max, (b) the rate at which it improves, (c) how much it improves, (d) the "best" type of training to improve it, and (e) how long you need to train for (ie. weeks/months). . Be wary there are central (cardio-respiratory), peripheral (circulatory-muscular), and controlling (nervous & endocrine systems) factors that have implications for training individualisation, progression, and specificity dependent upon one's training background, training age and training maturity. . Musculoskeletal issues (injury) rather than VO2max tends to limit endurance performance development for many (y) See more

16.01.2022 Seeking "expert" help? . Ensure you ask "good" questions when entrusting another with your health, fitness, performance and even your career. . What you want or like to hear (a sales pitch) is rarely what you need to hear

14.01.2022 Expert Fit Tip #3 Times, technology & tricks change. The basics, fundamentals & principles of success don’t Expert Fit Tip #3 Times, technology & tricks change. The basics, fundamentals & principles of success don’t

13.01.2022 Some good TRX (or other suspension system) exercises (y)

13.01.2022 What separates champions from almost champions? They focus on progress, improvement ... simply - getting better (y) . Move better. Train better. Be better.

12.01.2022 Expert Fit Tip #111 Strength matters, yes. Yet not as much as context, skill and speed Expert Fit Tip #111 Strength matters, yes. Yet not as much as context, skill and speed

12.01.2022 Why speed is more important to develop than fitness Developing skill, speed, strength and control must come before the volume, endurance and fatigue that can keep them as ‘one-pace’ athletes getting people tired and fit is simple and easy ... and is far different to getting youth (and athletes) faster and better

07.01.2022 A view on the deterministic (or isolationist) approach to training :-) . Championed by Hay's (1985) 'The Biomechanics of Sports Techniques' factor diagrams (y). . One approach to ensure you cover the 'factors' or 'components' determined to be involved or associated with performance in a given event.

07.01.2022 Training hard? And smart? Not seeing results Your good habits may be holding you back... "Creativity can solve almost any problem. The creative act, the defeat of habit by originality, overcomes everything." (George Lois)