sports coaching tips
TRANSCRIPT
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James marshall | ExcElsior ebook sEriEs | Third EdiTion
In February 2010 seeral leading coaches rom around
the world contributed to the Excelsior blog estial.
Here are the thoughts and iews gathered in this ebook.
blogfestival
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Sports Coaching Brain
Wayne Goldsmith . . . . . . . . . . . . . . . . . . . 3
Dumbbells or Machines
Istan Stee Jaorek . . . . . . . . . . . . . . . 4
Student Athlete Support
Nick Beasant . . . . . . . . . . . . . . . . . . . . . . . 5
Speed TrainingFrans Bosch . . . . . . . . . . . . . . . . . . . . . . . 6
Training Young Athletes
Andy Larmour . . . . . . . . . . . . . . . . . . . . . . 7
Coaching Olympic Lifts
Neil Taylor . . . . . . . . . . . . . . . . . . . . . . . . . 8
Fitness Training for Rugby
Simon Worsnop . . . . . . . . . . . . . . . . . . . . . 9
Talent Id- The Australian Myth
Paula Jardine . . . . . . . . . . . . . . . . . . . . . . 10
Eat Local Produce
Carol Farley . . . . . . . . . . . . . . . . . . . . . . . . 11
An Accurate Observation Is Never Wrong
Thomas Kur . . . . . . . . . . . . . . . . . . . . . . . 12
The Challenge to Coaching
Kein Bowring . . . . . . . . . . . . . . . . . . . . . 13
Walk Before You Run-
Guide to Athlete Nutrition
Andrew Hamilton . . . . . . . . . . . . . . . . . . . 14
Managing Parents
Dae Rotheram . . . . . . . . . . . . . . . . . . . . . 15
The Lard Works in Mysterious Ways
Anton Parker . . . . . . . . . . . . . . . . . . . . . . . 16
Injury Prevention in the Gym
Roy Headey . . . . . . . . . . . . . . . . . . . . . . . . 17
Warm ups for Strength Training
Istan Stee Jaorek . . . . . . . . . . . . . . . 18
Inspirational Quote
Jack Lalanne . . . . . . . . . . . . . . . . . . . . . . . 19
Excelsior Training Philosophy
James Marshall . . . . . . . . . . . . . . . . . . . . . 20
table ofcontents
This is a good opportuity tothak various people:
All the cotributors to the
blog estival.
All the athletes, parets ad
coaches I work with
Everyoe who helped
lauch the website ad
helped shape the look ad
uctioality o it: Pete, Edd,
Ala, Steve, Kerry, Biso,Sarah ad Tom.
Thaks most o all to Sarah,
Daisy ad Jack: LTD!Th
AnKS
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Creativity ad iovatio
are the core skills o great coaches in
this century.
Cotiuous improvemet
is eerything - success is a moing target.
Egagemet is the driing
orce o success: athletes, coaches,
management, sta, amilies, supporters...
eeryone engaged completely and
comprehensiely in your program.
Do ot compromise on
your alues, irtues or belies or the
sake aoiding conict or to gain politicaladantage...it will come back to bit you
sometime in the uture.
Coach with passio, energy
and enthusiasm - your athletes desere it.
never, ever give up:
perseere no matter what the obstacles
are in your way - no matter how difcult it
seems - neer gie up.
Be a aget o chage
and ignore people who use the worst eight
words in sport thats not the way we do it
here - people who win are unique, are
dierent, make changes, take risks and
then the rest o the world has to fnds ways
o catching up with them.
Be yoursel - beliee in yoursel:
you hae to do this. No one wins by
copying or by trying to be someone else
or by trying to be something they are not.
Be yoursel.
Avoid ayoe who talks
i absolutes: there are no
neers, no always, no musts -
there is only learning, growth, creatiity,
innoation, change and passion. There is
no one way o doing anything.
Regularly take a hoest
lookat yoursel and your programand identiy ways o enhancing the
perormance o both.
In the end, coaching is a personal
decision to be the best you can be - now
and in the uture and to pass on what you
learn on to others so they might in turnrealise their potential as athletes and as
human beings.
sportscoaching
brainWAYNE GOLDSMITH
FEBRUARY 2010
www.sportscoachingbrain.com
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DB training: is generally sae; does not need a large practice area; is easy to teach;
can be done simultaneously and ery efciently with a large number o athletes;
is dynamic with a large range o motion (actually the range o motion is unlimited)
and a large range o exercise ariations; stimulates (ery important in so manysports) the balance mechanisms powerully (which much machine training does not
adequately do).; enables one to deelop unlimited muscular power, cardioascular
and muscular endurance, exibility and strength; (most machine training deelops
muscles but not dynamic explosie strength); is inexpensie to equip a gym with
seeral sets o DB; can be ery easily monitored with a 100 percent accuracy,
because we hae an exact number o repetitions, sets, olumes and rhythm o
exercising; enables one to efciently monitor the heart rate beore and ater each
set, thus proiding a ery clear iew o recoery time and the physical ftness leel o
the indiidual athlete.
DB exercise ariations are unlimited and any experienced coach should be able to
fgure out many noel ariations o DB exercises.
dumbbells
ormachinesISTvAN STEvE JAvOREK
www.istanjaorek.com
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Oer the past decade, perormance sport
within the higher education sector has grown
and deeloped at an eer increasing rate. New
goernment initiaties, National Goerning Body
partnerships, a ocused strategic steer rom
BUCS and an institutions own desire to deelop
both their sporting status and their own athletes
hae all moed the sector into a competitieand attractie marketplace or applicants.
Institutions will hae their own target sports and
perormance programmes, all drien by diering
actors such as geography, inrastructure
and unding. Howeer, many sports specifc
studentathlete
supportNICK BEASANT
Sports Perormance Manager,
Uniersity o Exeter
leads, coaches and serice delierers
all ace similar issues when dealing with
the challenges aced by balancing sport
and academia within an HE enironment.
Creating and managing a support
network or athletes which deelops
their understanding o what is required
to produce both academic and sporting
excellence is ital.
At an institution which aspires to be
ranked top 10 both academically and
within the BUCS arena, it is recognised
that athletes continually need to be
supported in their sport-education lie
balance. Tackling this includes oering
detailed inductions, deelopment and
exit strategies or all designated athletes
as well as oering personal mentoring,
workshops and web based resources to
assist with ongoing issues.
A exible approach to study and gaining
an institutional wide buy in to support
this is ital. Establishing a liaison with
departments to oersee academic exibility
and being able to manage the releant
procedures surrounding deerrals and
reerrals oers athletes the choice and the
opportunities to compete at the highest
leel een though there is a non-negotiable
commitment to academic progression and
completion.
Establishing athlete agreements which
clearly detail where Uniersity priorities
lay and what expectations there are or
sportsmen and women will aoid potential
conict and conusion. Howeer, the need
to work with a specifc sport to understand
its pathway, the indiidual athletes position
within the pathway in addition to their
tournament and eents schedule will mean
that communication can be clear and
potential clashes agged up and resoled.
Acknowledging that athletes gain aluable
experience and exposure whilst away
with international squads, or at national
competitions, can mean that they return
better players, with resh ideas and will
become leaders in their chosen sports
back in Uniersity competition.
Ultimately, the importance placed upon
treating sportsmen and women as student-
athletes will go a long way to ensuring that
they retain a realistic work/sport balance
but will also be able to ocus upon and
achiee their sporting aspirations.
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Working with young athletes can be some o the most rewarding work possible.
It is impossible not to eed o the energy and enthusiasm o a genuinely talented
indiidual irrespectie o their chosen sport.
The musculoskeletal screening that we hae deeloped aims to guide the athlete in ways
to maximise their efciency and thereore improe results and minimise risk o injury.
I beliee passionately in a concept I term The Four Pillars. These are Posture,
Strength, Flexibility and Control. I use this a tool to guide athletes in the direction
that I eel they should concentrate their eorts to maximise results.
I hae neer been a an o endless exercises or indiiduals. Proiding too many
exercises is unrealistic and unair on an athlete as they oten can not complete
them. This sets them up ail and can aect the partnership between you. Iconcentrate eorts on one or two areas (or Pillars) with a maximum o three or our
daily exercises. This exercises or routines must be perormed in a structured way
with a strict emphasis on the quality rather than quantity. Gie me fteen minutes o
quality work eery time rather than two hours o going through the motions.
trainingyoung
athletesANDY LARMOUR
http://www.oceanphysio.com/
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coaching
olympiclifts
NEIL TAYLOR
Commonwealth games medallist.,
RFU Weightliting Coach
Dot over complicatethese lits...
I hae been perorming the Olympic lits
since the age o 11, my coach at the time
kept it simple, didnt oer complicate the
moement and allowed or errors early on.
With his expertise he helped me lit MY way
and not the way the books said.
30 years down the line I hae
watched those lits turn into a menu o
biomechanical myths and mind numbing
terminology. KEEP IT SIMPLE.
In my opinion it is always easier to teach
the Power Snatch frst, the pulling phase isthe same as the Power Clean and the lit a
little less problematic.
DO...
Demonstrate the lift without a verbal
description then ask athlete to perorm
the lit and obsere their interpretation
o that lit, they may be near perect,
they may be not, treat each one onhow THEY lit
At the start position instruct your athlete
to push the chest out and through
whilst pulling the bar o the oor this will
encourage correct liting posture with the
back being slightly in extension
Depending on your athletes training age
you may wish to break the lit down into
stages. Start with the frst pull by dead
liting the bar to the waist position and
returning it back to the oor, encouragethe athlete to push their chest through to
retain good posture. Repeat this until your
comortable with what you see, be patient
Once condent with the rst pull, move
to the high pull. It is important to at this
point or your athlete to work on pushing
the hips orward and extend up on to the
toes. One coaching tip you may wish
to use here is to pull the bar up to chest
height rubbing fnely against the nael
area, this will encourage the athlete to
keep the bar close to their body
Move on to the full lift when you feel the
athlete has mastered the aboe and
neer be araid to reisit the basics. A
great tool to use is the ideo camera but
be aware o consenting the parents or
guardians o your athletes should they be
under 18 years old Compliment the athlete on their good lifting
points as it is important to fnish liting on
a eel good note, people deal too much
with the negatie, with what is wrong. Try
and see positie things, to just touch those
things and make them bloom.
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At top leel rugby (o both codes) is a complex multi
aceted sport. Rugby union has more indiidual
position specifc requirements than rugby league
and at top leel training will need to reect this e.g.
static strength and neck strength requirements in
scrimmaging orwards that are not required to such
an extent in rugby league.
Why hae I said at top leel? This is because
this specifc type o training should only be a smallraction o training time once a player has achieed
basic ftness across a wide range o attributes. Too
much icing and not enough cake: players/coaches
wanting the latest ancy programme/psychobabble/
technology/diet etc beore they hae adequate rugby
and ftness skills.
fitness
trainingfor rugby
SIMON WORSNOP
Fitness Coach or the England
Under-20s squad (Rugby Union)
1. All singing all dancing circus programmese.g. doing dumb bell curls whilst
standing on a sit ft will NOT improe
perormance. Choose multi joint
exercises and WORK HARD; this willmake you strong. Work on your indiidual
weaknesses using predominantly dumb
bell and body weight exercises.
2. Liberal use o the word strong. Fieldathletes are strong, weightliters are
strong; some elite rugby players are now
becoming strong but many are NOT
STRONG. A simple ormula used by old
timers or strength was 3,4,5 i.e. bench300lb, squat 400lb, deadlit 500lb.
3. Liberal uses o world class and ft etcsee aboe.
4. Lat machines are or people who are tooat to do pull ups.
5. Excuses or poor physique e.g. hesyoung, hes got puppy at- NO he is
FAT, probably caused by a combinationo POOR DIET, LACK OF EXERCISE,
WEAK WILLPOWER and POOR
EDUCATION
6. There is nothing wrong with drinkinglots o beer and eating Kentucky Fried
Chicken, pork pies etc so long as
you only want to watch sport and not
participate.
7. Moaning about being tired; players usedto work or 8 hours down the pit catch
a bus to training arrie back home at
midnight and get up or the next shit
at 6am!! 13 year old swimmers do 60
minute sessions at 5am!!
8. Wanting to run beore we can walk, i.e.can you do a minimum o 8 pull ups,
20 twenty press ups and 50 lunges
plus 50 body weight squats and 30
crunches rest or a minute and repeat
three times? I not, why are asking or
an adanced programme?
9. Lack o general ftness; see point aboeplus can you oerhead squat with a
dowel, can you oerhead lunge with a
dowel, can you run at least 1300m in 5
minutes? I not you are OUT OF SHAPEin some orm or another.
10. O -eet conditioning; this is otenused as an excuse to aoid hard work.
Players do not get ft or rugby on
stationary bikes!!!
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The idea that physical abilities tests can predict
talent is now so perasie that Im beginning to
loose track o the number o times Im askedby athletes whoe completed physiology tests
what sports the tests suggest theyd be good
at. When I explain that the tests are intended
to help them assess their own ftness and
identiy areas they can work on to improe their
perormance theyre oten a little disappointed.
I only it were so easy to identiy uture stars this
way but despite the spin, the reality is that it
certainly isnt.
The Australians were the frst to try to identiy
athletes this way an initiatie that began with
their rowing programme in 1988. More than 20
years later the much talked about Talent Search
programme has produced results that are ar
more modest than the hype suggests -- just
Talent IdThe Australian Myth
PAULA JARDINE
South West Talent Manager,
Uniersity o Bath
oer a hal doen emale Olympic athletes
and 3 Olympic medals which represents
about 1 percent o Australias medal
haul. Een these results were dependent
on a bit o luck as the frst two Talent IDathletes to compete in an Olympic Games
or Australia (rower Megan Still and cyclist
Alayna Burns) were in act almost not
selected or their respectie programmes.
This type o Talent ID testing is widely
thought to be a Westernised adaptation
o the methods used in the Eastern Bloc
to select elite athletes. The Eastern Blocdidnt rely on one o tests at all they
tracked athletes physical deelopment
oer many years and were more interested
in the trajectory that their training and
results were taking. What the tests
generally do is deselect indiiduals who
dont ft an idealised model o what an
athlete in a particular sport looks like. Had
the height criteria been rigorously applied
in the case o British Olympic rowing
medallist Annie vernon she would neer
hae been selected. Promoted as a Talent
ID fnd vernon had been actie in the
sport or oer 3 years by the time she was
identifed and ast tracked.
Most sports already hae problems with
selection bias at junior age group leel
skewing the talent pool as is eidenced
by the relatie age eect and the oer
representation o early maturing athletesin selectie junior programmes. As
physical abilities tests are being used
with increasing requency in our schools
to identiy the gited and talented with
the intention o proiding additional
resources to support their deelopment it
is highly likely to compound the problem
o selection bias as those administering
the tests look at the numbers withouttaking age or biological maturity into
consideration when making supposedly
scientifc assessments o someones
innate abilities.
Talent ID testing has a limited use as a
gimmicky way to recruit athletes or some
sports but theres a real danger that as it
becomes more perasie it could hae the
unintended consequence o eroding rather
than expanding the talent pool when those
labelled gited at an early age turn out not
to be.
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eatlocalproduce
CAROL FARLEY
Culm valley Organic vegetables.
http://www.culmalleyeg.co.uk/about-us.asp
There is a desire or a better way o eating healthily and saely, eating plenty o resh
egetables is an important dietary requirement to improe and maintain our health. Aim
or at least 5 dierent portions o ruit or egetables a day. Organic arming systems rely
on natural nutrient cycles to proide crop nutrition and more natural and preentatie
methods o pest, disease and weed management. Crops are grown extensiely and
traditionally with no ertilier, pesticides or herbicides. With almost all egetables,
reshness makes a marked dierence in aour, unortunately so many o the egetables
sold in our shops hae been held in storage or too long, or hae been own so ar, that
they hae lost much o their aour and reshness.
Seasonality is a word that many o us hae orgotten or hae chosen to ignore, but
with a growing awareness as to where our ood comes rom through the media,
and ood agencies, questions are being asked as to why we require our ood to be
transported around the world when on many occasions a sufcient, aried and nutrient
rich alternaties are already being grown on their ery doorsteps and are readily
aailable through many dierent outlets like: Box schemes, Farmers Markets and Farm
Shops. To taste any egetable or ruit in its correct season can be quite amaing!
Flaour, texture and oerall reshness makes its eating qualities ar superior. Many
o us are now more aware that by eating resh locally grown seasonal produce which
contains the correct itamins and nutrients at that relatie time o year will ultimately
beneft our oerall health prooundly.
In season in March: spinach, swiss chards, kale, cabbages, winter cauliower. Stored
and still edible: potatoes, carrots, parsnips and swede.
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First a statement rom James Marshalls book
reiew o my book Science o Sports Training
The book is a bit old now, published in 2001,with most o the research quoted pre-dating
that. This would probably disqualiy it rom
being used as an academic text book, but as a
Coaching handbook it is ery good.
An Accurate
Observationis neverwrong
THOMAS KURz
Author o Science o Sports Training
This made me think, How important really
is or a coach to hae the most up-to-date
research?
I quoted a lot o research papers in thisbook and in my other books. I did it to
back up claims or adice that run contrary
to common wisdom (or rather common
stupidity...).
Some o the old research I quoted was,
and still is aluable no matter whether
it was done in 1920 or in 2000. Human
physiology (including its expression inhuman psychology) doesnt change rom
decade to decade, not rom century
to century, hardly rom millennium to
millennium, so accurate obserations o
human nature hold true no matter their
age. (Think the oldest medical manuals
o India and China, or encing manuals o
ages past....)
valuable studies and experiments are those
that reeal truths not likely arried at by
listening to ones body or paying attention
to clues. Eerything else is just ulflling the
academic requirement to publish.
Now, what is important or a coach?
Understanding human body and mind
enough to know the relation between
input and output, then obsering athletesand adjusting the input. In one o my blog
posts Training s Skill Training or More
on Super Slow and Similar Approaches, I
wrote: When in doubt, reer to eeryday
obserations. An accurate obseration is
neer wrong.
Take the most important, in my opinion,
principle o sports training: The Principleo Indiidualiation and Accessibility o
Training. (When you think o it, all other
principles o training are based on that
one.) I you apply it, you see that studying
the most recent research on exercise
science matters much less than obsering
athletes mood, moement quality, signs
o atigue and apprehension, and adjusting
training process accordingly.
More articles on the practical application
o principles o training are here and my
obseration-based posts are in my blog .
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I beliee in player deelopment and I beliee in the impact that coaches can hae on
that deelopment. The continual proessional deelopment o coaches is important
and the words o Dae Whittaker, the 1986 gold medal Olympics hockey team
coach, still ring true today.
You owe it to your players to be thebest coach you ca possibly be.
That doesnt mean that we want to deelop coaches who are all the same.
There is, I beliee, opportunity to deelop indiiduality in our coaches. I do not
beliee in deeloping a group o homogeneous coaches points o dierence are
itally important. Big picture coaches with a real sense o purpose and a clear
understanding o how the principles o play can transorm learning and perormance
are ital or the uture deelopment o coaching.
Our challenge in coach deelopment is to help to deelop innoatie and creatie
coaches who can maximise player and team potential. Een at the elite end o the
game where the medias microscopic analysis and interest hae placed incredible
stresses on coaches there is scope or deelopment.
The challenge o elite coach deelopment is to deelop coaches who can deal with
the most intense coaching enironment o world cups, international matches and
the premiership.
(Full article can be ound here)
the
challengeto
coachingKEvIN BOWRING
Head o RFU elite coach deelopment
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I I had a quid or eery time Ie been asked
Whats the best supplement to take orperormance? Id be a rich man! To some
extent, the conusion oer sports nutrition is
understandable; at its cutting edge, nutrition is a
complex and constantly eoling science inoling
huge numbers o ariables and sometimes its
hard to see the wood or the trees.
walkbeforeyou run
Guide to Nutrition
ANDREW HAMILTONBSC HONS, MRSC, ACSM
specialising in sport and perormance nutrition
www.andrewmarkhamilton.com
Probably the most common mistake people
make when planning out their nutrition is to
worry about supplements such as exotic
sports drinks and creatine beore putting the
undamental building blocks in place. Its abit like a cyclist agonising oer whether to
shae a ew grams o weight by splashing
out 200 on super-light carbon fbre pedals
shoes while still carrying a spare tyre o
excess body at round the waist!
A good way to deelop a successul
nutrition strategy is to think in terms o a
hierarchy o nutritional needs. You can
think o this as a pyramid, with the widestlayer at the base representing the most
undamental dietary needs and successie
layers aboe representing progressiely
more specialised needs. Howeer, these
more specialised needs should only be
considered once the (more basic) layers
below hae been put in place.
At the base o the pyramid, the most
undamental layer is about ensuringyour oerall diet is healthy, with ample
carbohydrate and uid to support
your training needs and enough high
quality protein or recoery and muscle
growth as well as plenty o itamins and
minerals (see here i you need guidance:
http://www.eatwell.go.uk/healthydiet/
nutritionessentials/).
The next layer up is about tweaking your
day-to-day diet to help your body resistillness and breakdown. This is achieed
by ensuring that your plentiul ruit and
egetable intake emphasises those
particularly rich in antioxidants (to counter
the oxidatie stress that intense exercise
can produce in the cells o the body), and
by ensuring you consume plenty o health-
giing omega-3 oils.
With leels 1 and 2 in place, youre readyto start attending to the nitty-gritty o sports
nutrition. Howeer, beore you reach or a
tub o sports drink or similar, you need to
think about something more undamental
manipulating your basic diet to optimise
uid intake or optimum hydration and
carbohydrate intake or energy.
Its only when these frst three layers are
in place that you should consider thinkingabout leel 4 (consuming sports drinks such
as energy, recoery, weight gain etc) or the
top tier (supplements like creatine, beta-
alanine etc.). Remember, sport is just like lie
learn to walk beore you run!
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I hae recently completed a case study on the parental expectations o coaches
o elite rugby league players. The parents o the England Youth (u16) squad
completed a questionnaire about their childs inolement in the sport and parental
expectations o the coaches their children work with.
Some interesting obserations and the implications:
Our elite players participate at school, community club, scholarship club and
National leel. On aerage they are coached by oer 6 coaches per week. In
somencases this led to conicting inormation and potential conict with coaches,
howeer parents had strategies to cope with this.
When asked about the qualities coaches should possess the highest two
responses were that coaches should be approachable and hae goodcommunication skills. Interestingly, subject knowledge was the 3rd most popular
response.
With goerning bodies now deriing much public unding to grow their sports and
the competition between sports this will generate, then we must be mindul o the
expectations o parents when planning and deliering our programmes.
Do you hae a strategy or dealing with the parents o your athletes??
managing
parentsDAvE ROTHERAM
RFL National Player Perormance Manager
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So, our body at deposits eoled as an energy store or tucking away excess
calories or later use and helped our mammalian ancestors surie seasonal ood
shortages. This makes perect sense; ater all the ability to aoid staration is a real
eolutionary adantage. Howeer, in westernised societies where lie is sedentary
and ood is always aailable, there is now an obesity epidemic which is crippling the
population and healthcare systems. But why? And how?
We all know that the wrong kinds o dietary at gie you high cholesterol, heart
disease and strokes but why does a high BMI massiely increase your risk o
diabetes and cancer?
The ascinating answer that is emerging is that ar rom being just an energy store,
our body at is a ully unctioning endocrine organ, secreting actors that can
suppress insulin actiity and drie aggressie growth o tumours. The question that
remains to be answered is whether it is simply a case o haing too much normally
unctioning at or whether in obesity, the at goes bad.
As with all research, it is difcult to tease apart the conounding actors. In this case,
how much o the eect is directly attributable to the at itsel and how much is rom
the liestyle that leads to obesity. Ater all, there is also a strong link between cancer
incidence/prognosis and exercise... But that is another story.
http://www.medscape.com/iewarticle/487381_5
http://www.leptinresearch.org/pd/rsh_adipose_tissue_as_an_endocrine_organ.pd
The lard
works inmysteri-
ous ways.ANTON PARKER
Healthcare Scientist, Molecular Biology
Department, Royal Bournemouth Hospital
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Do any o the ollowing rugby-relatedcomments sound amiliar?
Theres a gym culture in rugby thatproduces gym monkeys and thats
whats spoiling the game
Nowadays, players spend too muchtime in the gym and not enough timepracticing skills
Theyre supposed to be rugby players,not weight-liters
Weight training is dangerous or youngplayers
All o these are gross oersimplifcationsand in the last case, plain wrong.
Elite players certainly spend more time inthe gym now than they did in the past.But their training is more than simplyabout getting bigger (hypertrophy). Anoer-emphasis on sie alone can resultin players who are bigger, but oten atterand slower too; theyre not much use ora dynamic game like rugby.
Its also true that a bigger guy moing astwill exert more orce in a collision than asmaller one moing at the same speed,but better conditioning and specifcstrength training can help players o allshapes and sies to protect themseles
against injuries. A lot o work playersdo in the gym nowadays is actuallyimproing their resistance to injury, sospending time in the gym doing the right
things can hae a benefcial eect.That being said, things can go wrong inthe gym i players arent ollowing well-designed programmes. Generating amuscle imbalance through poor trainingis a one example. Muscles work in acomplimentary ashion around joints; itheres an imbalance in the way thosemuscles interact, one or more o themajor muscles can exert extreme orces
on a joint that is less able to protectitsel. For example, i a player does a loto bench press work but not enoughcomplimentary pulling and shoulderstability training, he can create instabilityin the shoulders that dramaticallyincreases his predisposition to shoulderinjuries. So thats defnitely the sort ogym culture and gym monkey we dontwant to encourage. Inormation is alsoaailable ia RFU.com about strength
and conditioning coaching certifcates,designed to proide accessible, practicaltraining or sports coaches in thespecifcs o ftness deelopment.
injurypreventionin the gymROY HEADEY
RFU head o Sports Science
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On a daily basis I hear rom students that they heard that some exercises are
dangerous. So my frst basic weight training class I start with this short introduction:
There arent dangerous exercises, just dangerous techniques.
I deote a great deal o time to warming-up exercises. I consider a good warm-upto be the frst step in preenting injuries, as well as proiding ery good mental and
physical preparation.
Any kind o engine needs a certain amount o time or warm up. An insufciently
warmed up engine will unction improperly, and sooner or later will break.
This rule applies ery well to sport and human body.
The warm-ups inuences are mechanical, physiological and psychological:
Mechanical, because moement generates heat, raising the
temperature o tissues and blood;
Physiological, because the warmer muscles are more exible,
aster to react, and more explosie, while neuromuscular coordination also
improes ater a good warm-up;
Psychological, because a properly warmed up musculature
suggests through the body hormonal and neurological channels readiness, a
thirst to perorm, and general eelings o well-being.
Then, master a perect exercise technique, exercise gradually and respect a program.
warm ups
forstrengthtraining
ISTvAN STEvE JAvOREK
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Anythingin Life is
Possible,if YOU Make
it Happen!
JACK LALANNE
Jack is now 95 years old and still training
regularly see the interiew I did with him on his
93rd birthday here
To fnish o the blog estial, Jack Lalanne has kindly sent this quote:
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Our umber oe priority is to get the
athlete o the pitch ready to play.
This is the uderlyig objective o our
traiig; coditioig is ot the ed goal.
We look to achieve: quality o executio;
saety; progressio; variety, itesity
ad balace. I the correct traiigeviromet with good coachig you
will develop a hard workig ad wiig
metality. This will help develop a
uderlyig cofdece i your ability toproduce results uder pressure.
We do ot believe there is a sigle magic
exercise; we use prove traiig priciples
to develop the athlete. We avoid ads but
keep a ope mid to curret research.There are o shortcuts to success, but we
ca help show you the way.
www.excelsiorgroup.co.uk
trainingphilosophy