Training Tag

Every time we exercise, the body undergoes change to adapt to the stress that we place on it. The by-product of these adaptations can include muscle soreness and fatigue, reduced muscle strength and power, all of which can impair athletic performance in the hours and days following. Recovery modalities allow us to accelerate the process, and return to training or competition feeling fresh and ready for the next training session or competition. The following strategies can be used to assist recovery following training or competition:   Compression garments These work through applying pressure to the areas of the body in which they cover. It...

How do you warm up before training? Do you roll out of bed before dawn and run out the door; or do you spend all day in the office then drive to the gym and begin a class? Warming up effectively before training is important to allow you body time to function correctly and perform at your best. The benefits can be both physiological and psychological, including; Improves body temperature, circulation, heart rate and respiration Allows the body the ability to move efficiently Prepares the body for higher intensity exercise Mentally prepares the athlete for an effective training session Reduces the risk of...

Having spent time across multiple sports including boxing, rugby, weightlifting, powerlifting, and other endurance based sports, the greatest aspect to concentrate on is - “in this sport, where should the optimal expression of power be positioned on the force-velocity curve?”   I like to utilise the method of post-activation potentiation (PAP).   What is this? It is a short-term improvement in performance (power exercise) following a conditioning activity (strength exercise). This short-term improvement is thought to be related to an increased potentiation of motor units following a high motor unit activity in the muscle. An example of this is an improvement in counter movement...

Sitting at a desk all day is not ideal for your posture.  We’ve known this for a while.   A lot of people think that you should simply sit up straight and minimise your time slouched over a computer.  But is this realistic?  If you’re not hunched over a computer, you’re most like slumped over your phone, over the kitchen counter, over your steering wheel, or over your kids.  Bad posture is everywhere, and unfortunately, it is mostly unavoidable.  However, there are some ways you can fight bad posture and minimise the negative effects it has on your body. Assuming that...

I have been asked what is the best way to warm up prior to commencing a strength session using weights. A few questions are “should I warm up by walking on a treadmill?” or  “should I just do a few stretches?”   First off - what is a warm up? A warm-up is a session,  comprises of light cardiovascular exercises combined with stretches, and is necessary to help avoid injury whilst working out. Why warm up? For majority of all Australians we have a desk job comprising of 8-9 hours of sitting hunched over a desk. Due to the nature of the job our...

So you enjoy your exercise, but are not sure if you should move early in the morning or after work?   The general agreement among experts is try to fit exercise in the morning as it can give you a boost for the rest of the day. “When you do a vigorous session in the morning, your metabolism is raised post-exercise for up to 12 hours, which is going to make you more efficient at using stored fat,” says accredited exercise physiologist Dr Jarrod Meerkin. “At night your metabolism drops, so you are not going to gain the same benefits you would expect to...

Performance often declines as fatigue accumulates. The question is …. How can you minimise the inevitable onset of training fatigue?   The concept of what constitutes fatigue has been an ongoing and fiercely debated topic, due to the complex mechanisms that constitute fatigue. This relationship has intrigued coaches, sport scientists and athletes for years, and the reality is, there is no definitive answer as to why or how fatigue has an effect on performance. What is clear however, is the detrimental effect fatigue poses to performance and increased risk of injury. Yes, but how do you explain fatigue? There is a certain element of mystery...