Bruce Lee comments on training!

Here it is...... this was emailed to me by a great friend Jo... the man. I though it was a good idea to share it with you.

A powerful athlete is not a strong athlete, but one who can exert his strength quickly. Since power equals force times speed, if the athlete learns to make faster movements he increases his power, even though the contractile pulling strength of his muscles remains unchanged. Thus, a smaller man who can swing faster may hit as hard or as far as the heavier man who swings slowly.

The athlete who is building muscles though weight training should be very sure to work adequately on speed and flexibility at the same time. In combat, without the prior attributes, a strong man will be like the bull with its colossal strength futilely pursuing the matador or like a low-geared truck chasing a rabbit.

Endurance is lost rapidly if one ceases to work at its maximum.

Work on speed, flexibility, and endurance....these 3 elements are some of the missing links that most sports are not taking into consideration. Speed, endurance, and flexibility for each sport varies, so you should be aware of that.

On the other hand, weight training is essential. Mainly for injury prevention, building up your strength/power, and in case of hypertrophy of course. For power, it can be done working on relatively 60-70% of Max with faster movement. Medicine ball training is another way to increase your power. Sport performance is not complete without weight training!

What do you think......I'm out!

The Perfect Body!

There are several arguments regarding 'The Perfect Body'. Some will depict that having a bodybuilder body, or an endurance athlete body, or mma athlete body, or even just a six pack will qualify for 'The Perfect Body'. It all comes down to your personal goals, yet each body has its own unique characteristics.


The facts/truths of a 'perfect body' are:

• Dedication. Even if you are just training in the gym or you are an athlete your dedication level should aim high. There are definitely no quick fixes and you must always have a plan of action.
• Nutrition regime. Your nutrition habits should be in control depending always on your goals. Hydration, energy/ iron/ fiber foods are part of a perfect nutrition plan. Avoid any drugs that will make you look big ...you will look better now, but what will happen in the future? Cheating is not part of the game.
  
• Program design. If you see someone that has 'The Perfect Body' based on your perception, please ask him what his training program consists of or observe that individual while he/ she trains. You can determine if that individual is a phony or not.
  

These are additional facts/ truths, but there should NOT be considered as excuses for some people:

GENETICS

METABOLISM

BODY TYPE(ENDO, MESO, ECTO)

MUSCLE TYPE (FAST/ SLOW TWITCH MUSCLE FIBERS)



What do you think is 'The Perfect Body' and why? I'm out.....

My favorite summer salad!

This is by far my favorite salad, especially now that is summer.

Check it out......

Summer Salmon Salad:

1. 1 salmon steak (marinated with garlic, olive oil, oyster sauce, hot chilly, and fresh oregano) and then grill it.
2. Quinoa (boiled for 10 minutes)
3. Rocket leaves (the spicy ones...if you know what I mean)
   
4. Tomatoes
5. Yellow/ Red bell peppers
6. Onion

Drizzle some olive oil with juice of a lemon or lime and you are good to go.

You can wash it down with a cold beer!

What do you think? I'm out.....

Nutrition article...check it out!

Prevalence of micronutrient deficiency in popular diet plans

Jayson B Calton

Journal of the International Society of Sports Nutrition 2010, 7:24doi:10.1186/1550-2783-7-24

Published:	10 June 2010

Abstract (provisional)

Background

Research has shown micronutrient deficiency to be scientifically linked to a higher risk of overweight/obesity and other dangerous and debilitating diseases. With more than two-thirds of the U.S. population overweight or obese, and research showing that one-third are on a diet at any given time, a need existed to determine whether current popular diet plans could protect followers from micronutrient deficiency by providing the minimum levels of 27 micronutrients, as determined by the U.S. Food and Drug Administrations (FDA) Reference Daily Intake (RDI) guidelines.

Methods

Suggested daily menus from four popular diet plans (Atkins for Life diet, The South Beach Diet, the DASH diet, The Best Life Diet) were evaluated. Calorie and micronutrient content of each ingredient, in each meal, were determined by using food composition data from the U.S. Department of Agriculture Nutrient Database for Standard Reference. The results were evaluated for sufficiency and caloric intake levels and deficient micronutrients were identified. The diet plans that did not meet 100% sufficiency by RDI guidelines for each of the 27 micronutrients were re-analyzed; (1) to identify a micronutrient sufficient calorie intake for all 27 micronutrients, and (2) to identify a second micronutrient sufficient calorie intake when consistently low or nonexistent micronutrients were removed from the sufficiency requirement.

Results

Analysis determined that each of the four popular diet plans failed to provide minimum RDI sufficiency for all 27 micronutrients analyzed. The four diet plans, on average, were found to be RDI sufficient in (11.75 +/- 2.02; mean +/- SEM) of the analyzed 27 micronutrients and contain (1748.25 +/- 209.57) kcal. Further analysis of the four diets found that an average calorie intake of (27,575 +/- 4660.72) would be required to achieve sufficiency in all 27 micronutrients. Six micronutrients (vitamin B7, vitamin D, vitamin E, chromium, iodine and molybdenum) were identified as consistently low or nonexistent in all four diet plans. These six micronutrients were removed from the sufficiency requirement and additional analysis of the four diets was conducted. It was determined that an average calorie content of (3,475 +/- 543.81) would be required to reach 100% sufficiency in the remaining 21 micronutrients.

Conclusion

These findings are significant and indicate that an individual following a popular diet plan as suggested, with food alone, has a high likelihood of becoming micronutrient deficient; a state shown to be scientifically linked to an increased risk for many dangerous and debilitating health conditions and diseases.

Athletic Performance Methodology Seminar Notes

Last week, I had the chance to attain a lecture by Dancy Norman (fitness/ rehab coach for FC Bayer Muchen) on injury prevention and integration.

Here are the most important notes from the lecture:

1. Core Fundamentals such as evaluation, education, mindset, nutrition, movement, and recovery) are the most important fundamentals that an athlete should experience.
2. 65% of sports injuries are non contact related.
3. Some injury risk factors are: previous injuries, asymmetries, dynamic muscular balance and BMI.
4. Posture and movement patterns are really important to prevent injuries.
5. 3 key components that can affect movement are: joint mobility/ stability, strength and CNS function.
6. Mobility and stability are the most important elements realted to optimum performance.
7. Overhead activities and lower movements can activate the latissimus dorsi.
8. Core strength and core stability should always taking into consideration when training the core.
9. When hip flexor is tight, the gluteus might not work optimally.
10. Scapular movement is vital for shoulder health.
    
11. Always Quality over Quantity.

What's your opinion in all these?

Have a great weekend!

Chocolate milk = Muscle recovery ?

Effects of chocolate milk consumption on markers of muscle recovery following
soccer training: a randomized cross-over study

Journal of the International Society of Sports Nutrition 2010, 7:19 doi:10.1186/1550-2783-7-19

Stephanie F Gilson (gilsonstephanie@gmail.com)
Michael J Saunders (saundemj@jmu.edu)
Charles W Moran (cwmoran121384@gmail.com)
Rebecca W Moore (moorere6@msu.edu)
Christopher J Womack (womackcx@jmu.edu)
M. KENT Todd (toddmk@jmu.edu)

Abstract

Background: The efficacy of chocolate milk (CM) as a recovery beverage following a period of
increased training duration (ITD) was studied in intercollegiate soccer players.


Methods: 13 subjects completed one week of normal ‘baseline’ training followed by four days
of ITD. After each day of ITD, subjects received either a high-carbohydrate (504 kcal; CHO:
122g; 2g Fat) or isocaloric CM (504 kcal; 84g CHO; 28g Pro; 7g Fat) recovery beverage. Serum
creatine kinase (CK), myoglobin (Mb), muscle soreness, fatigue ratings and isometric quadriceps
force (MVC) were obtained prior to ITD, and following 2- and 4-days of ITD. Performance tests
(T-drill, vertical jump) were performed within training sessions. Treatments were administered
in a randomly counterbalanced protocol, and subjects repeated the procedures with the alternate beverage following a two-week washout period.


Results: Mean daily training time and HR increased (p<0.05) between baseline training and ITD, with no differences between treatments. No treatment*time effects were observed for Mb, muscle soreness, fatigue ratings and MVC. However, serum CK was significantly lower (p<0.05) following four days of ITD with CM (316.9±188.3 U·L-1) compared to CHO (431.6±310.8 U·L- 1). No treatment differences were observed for the performance tests.

Conclusions: Post-exercise CM provided similar muscle recovery responses to an isocaloric CHO beverage during four-days of ITD. Future studies should investigate if the attenuated CK levels observed with CM have functional significance during more demanding periods of training.

SHERRINGTON'S LAW OR RECIPROCAL INHIBITION

The law states:

• The antagonist of tight muscle will be inhibited through impaired reciprocal inhibition. Synergist dominance results from sustained inhibition of a muscle that becomes overactive in an effort to maintain balance throughout the biomechanics of the system.

In other words, when a specific muscle in the human body becomes tight, another muscle (usually a muscle that accommodates the same movement pattern) becomes the main mover. Most of us have tight hip flexors due to poor and prolong sitting. This results in inhibition of Tensor Fascia Latae(TFL), rectus femoris and gluteus maximus causing an anterior pelvic tilt.


When this phenomenon occurs the TFL becomes the main dominant stabilizer of the pelvic. It is proven that an overactive TFL is a common cause of low back pain, and hip dysfunction (taken from 'COMPLETE HIP AND LOWER EXTREMITY CONDITIONING BY EVAN OSAR'). As you can see a synergic muscle that assist the same movement pattern might compensate for a tight muscle in the body. This can occur in the knee, ankle and shoulder joint as well.

Isn't that interesting? Make sure you stretch and train those TIGHT HIP FLEXORS....maybe is one of your missing links. I'm out........