POWER......When?

What time of the day we should train for Power?

Check this interesting NSCA article abstract.....

Effects of 5 Weeks of Training at the Same Time of Day on the Diurnal Variations of Maximal Muscle Power Performance
Blonc, Stephen; Perrot, Sébastien; Racinais, Sébastien; Aussepe, Stéphane; Hue, Olivier
The Journal of Strength & Conditioning Research. 24(1):23-29, January 2010.
doi: 10.1519/JSC.0b013e3181b295d6

Blonc, S, Perrot, S, Racinais, S, Aussepe, S, and Hue, O. Effects of 5 weeks of training at the same time of day on the diurnal variations of maximal muscle power performance. J Strength Cond Res 24(1): 23-29, 2010-The purpose of this study was to investigate whether maximal muscle power production in humans is influenced by the habitual time of training to provide recommendations for adapting training hours in the month preceding a competition. Sixteen participants performed maximal brief squat and countermovement jumps and short-term cycle sprints tests before and after 5 weeks of training. Subjects were randomly assigned to either a Morning-Trained Group (MTG, 7:00-9:00 hr) or an Evening-Trained Group (ETG, 17:00-19:00 hr). They trained and performed the evaluation tests in both the morning and evening in their naturally warm and moderately humid environment. The results indicated a significant increase in performance (approximately 5-6% for both tests) after training for both groups but failed to show any time-of-day effect on either performance or training benefit. These findings could be linked to the stabilization of performances throughout the day because of the passive warm-up effect of the environment. In summary, our data showed that anaerobic muscle power production could be performed at any time of day with the same benefit.

What do you think about it? Actually, I will check it out personally and with my clients and give you some feedback on the topic.....I'm out.

'BAD' NUTRITION+'BAD' SLEEP= 'BAD' HEALTH

Hey everyone and a 'Happy New 2010',

It's been almost a month that I have been out with a cold. Today is the first day I will admit that I'm doing much better. The other day I was thinking why it took me all this time to recover and what was the reason behind it.

In my opinion, all that Christmas holidays was 'bad' for my health. I admit that I had a nice time with my family, but that was not the case. The 'bad' nutritional habits during the holidays eating 1 huge meal was one of the reasons to blame. I admit I went a little overboard.....eating a lot of food accompanied with alcohol was not the right way for a healthy body. No fruits, little veggies and the most important not much sleep resulted in a weak immune system that could not bounce back.

Did you ever consider how your nutritional habits and sleep reflect upon your immune system? Well, it is true that these 2 main factors were the ones to blame for my endless flu . I learned my lesson.

A well balance nutrition plan is needed not only for a lean body, but as well as for a healthy body with a strong immune system . In addition, sleep is a very important element for a strong immune system, yet your nervous system is rejuvenated at the same time. Of course there are a lot of other reasons why your immune system can be 'out of order' . Make sure you do not avoid these 2 key elements: nutrition and sleep. I'm out.......