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Saturday, October 19, 2013

part 2

High Frequency
part 2 of 2
The down side of a high training volume is the potential for overtraining. Since you're getting results the potential for overtraining is high;a real training conundrum because yor're 'amped' so you start intensifying the grind my doing  more, More, MOre, MORe and MORE!: More days. More reps.  More classes. More miles. etc. Then something happens........
Little 'snags and hags' I call them. Moments where you feel a little 'something' that just feels odd, but you blame it as a side effect of the epic mid thigh snatches, multiple box jumps, and thousands of exaggerated 'kips' and you think it will pass but it doesn't but you ignore it cause you ain't no sssiiiiSSYYYYY!

Then you notice restless sleep, decreased concentration, multiple joint pains, unusual weight loss[common due to erroneous eating programs at this frequency], and the ultimate " this sucks" is when your  training volume decreases and weight and reps have to be modified.

In my experience culled from years of clinical and practical applications of the science of sports and human performance I have cultivated an 'antidote' for preventing and treating the dreaded over training plateau syndrome:
  • Periodize. Periodize. Periodize!...Did I say periodize...??
  • Periodize means to alternate your high frequency with low frequency weeks. Best to think in weeks and not days
  • First signs of symptoms evaluate eating habits and do a self check of overall feeling and performance.
  • Get rid of the notion that if you rest [total cessation] for 48 hours your gains will be lost. I have one thing to say to this: Take my advice!
  • If you keep doing the s a m e technique e v e r y session.............Then, yes, you will ultimately fall prey to OT.
  • Are you consuming your 'natural' anti inflammatory? Dark greens, blue berries, brussel sprouts, kale etc?
  • If you start to 'guess'  the training script for the day, then, well, your doomed to be already headed for over training syndrome!

Friday, October 18, 2013

Chocolate milk is the real deal!!...low fat at that!!

Well research is finally confirmed: Chocolate milk(CM), low fat even, is a great substitute for a recovery drink! That is great news for parents who are concerned about what is a healthy supplement that is not harmful. Well chocolate is as tame as it gets and here is why.

CM actually has more restoration components than other commercial flavored carbohydrate drinks (Gatorade, Acclerade etc). Check out the differences in nutrients offered in a 240 ml(1 cup)  drink:                          
Nutrient                         Low fat milk           Gatorade
Energy(Kcal)               160, 669                     50,2009
Protein (g)                    8                                            0
Fat (g)                          3                                            0
Carbohydrate(g)          27                                         14
Calcium (mg)              300                                         0
Sodium(mg)                240                                     110

We train a lot of young athletes and we know they eat just about anything! But what is even more crucial is what they do in between preseason workouts. Many athletes are now or will be engaged in intense summer 2 a day workouts. It is crucial that recovery BEFORE the next session is attained. Low fat chocolate milk is the perfect antidote!

Although the mechanisms are not completely clear, the combination of carbohydrate, milk protein, fluid and electrolytes may improve muscle glycogen resynthesis(producing more glycogen, the muscles key element for sustaining contractions), and rehydration to speed recovery between exercise sessions.
The fat in the milk helps delay glycogen depletion. One of the biggest secrets in maintaining carbohydrate stores is consuming healthy carbohydrates all day, everyday, during these preseason practice weeks that usually last two weeks,  especially at night ie. dinner time.

I suggest drinking low fat chocolate milk immediately after exercise and throughout the recovery period in a volume that will help athletes obtain about 1g carbohydrate per kilogram of body weight per hour.(To convert to kilograms take your weight divide it by 2.2). Now the kids don't care about all the science they just know that it taste good!  

Finally, low fat chocolate milk is a great recovery drink especially if you are engaged in 2 a day practice sessions. It appears CM helps provide more glycogen and more electrolytes that other popular carbohydrate drinks do not. Fat in these drinks actually appears to help reduce glycogen depletion. You should consume CM immediately after the first session and continue to consume a carbohydrate every hour up until you return for the second. The Carbohydrate does not have to be just CM by the way. Fruit, yogurt, bagels and chicken or turkey sandwich.

Friday, October 4, 2013

High  Frequency
part 1 of 2
There is a certain level of physique development where the physiology 'peaks'. Its called many names: 'over reaching' monotone or over training. This happens when there is no recovery from the demands of physical stress. The common side effects are chronic soreness lasting more than 72 hours, moodiness, chronic respiratory irritations/infection, poor healing time, decreased sleep cycles and a decrease power output in your training. Since I have been involved with training high level athletes for over 25 years I see it more and more. The new 'victims' are male and female athletes from 11 years of age: ALL levels and sports.  We have clients that like to train more than 5 times a week; which does NOT include our classes or our signature personal training!

In my next blog I will tell you how to remedy the signs and symptoms of over training and how to prevent it from happening.