Transcript Football Sabatoge Training

Rosemary Hohl-Chriswisser
DPS Training Specialist, VI
BS, MS
NSCA-CPT, ACSM, NASM PES, USAT Coach
Who is Rosemary?
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 How Intense Physical Activity
Effects the Body
 2 Methods to Enhance Training
Results (not sabotaging
potential)
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 What Are Some Traits of a
Talented Athlete?
 How do Top Athletes Become
Great?
 What Kind of Athletic Potential
Do you Want to Achieve?
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 Principle of Adaptation / Overload
Increasing stimulus on the body beyond it’s normal
capacity causes an increase in the system’s ability to
respond to similar stimuli.
Incremental overload will result in tissue adaptation and
rebuilding.
Excessive overload can lead to overuse/acute injury.
SAY WHAT? 
 Principle of Specificity of Training & S.A.I.D.
The body will adapt to specific training stimuli with
specific physical and physiological adaptations
SAY WHAT? 
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Incr. HR (acute and/or chronic-dehydrated, little sleep, caffeine…)
Incr. O2 Consumption (acute)
Incr. Muscle Contraction (force/speed) (acute)
Incr. Breathing (acute)
Incr. Sweat (acute)
*Muscle Breakdown (chronic)
*Connective Tissue Breakdown/Stressed (chronic)
*Glycogen Depletion (ATP/Glucose/Fuel/Energy)
Above: List of body’s reactions due to a stress/stimulus placed upon the body. This in turn slowly
breaks down the body and can “ideally” make it stronger/fitter/faster “IF” appropriate recovery is
practiced.
Metabolic processes continue long after you walk off the field.
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Lower Resting HR
Faster Recovery After Bout of Exercise
Improved Max VO2 Consumption & Utilization (VO2)
Incr. Coordination
Incr. Muscle Contraction
force/speed
Incr. Size
Improved fuel utilization (Fat & Carb burn)
Improved Body Composition
Stamina
BOTTOM LINE: Improve Performance
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*Sleep Habits
*Dehydration
*Eating Habits (Daily, Pre-, During, POST Workouts)
*Illness
*Medication/Drugs (prescription/over counter)
*Personal Stressors - Attitude (school/life)
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Decr. Performance in Training Session(what happens to your potential?)
Decr. Performance during Games/Competition
(incr. chance of loss)
Incr. Moodiness
Incr. Fatigue (daily, w/I training session)
Incr. Feeling of “Sluggish”
Incr. Periods of Muscle Soreness
More Frequent colds/flu/illnesses
More Frequent Injuries
Sleep- Is it Important?
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* College Football Study
A. Allowed to sleep their normal times
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Tested on:
20yd shuttle run
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40 yd. shuttle run
Day Time sleepiness & fatigue
Physical & Mental Energy (vigor)
B. Shot for 10hrs of sleep each night
Results:
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20yd shuttle run IMPROVED by .10 seconds
40 yd. shuttle run IMPROVED by .10 seconds
Day Time sleepiness & fatigue IMPROVED by DECREASING Fatigue
Physical & Mental Energy scores (vigor) IMPROVED
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Image Source: Marklfuerst.com
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 Key- Quality & Quantity
 Not Just Recovery- “Rebuilding” Time (don’t minimize)
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(Example: Hurricane)
 Important for Release of HGH-helps maintain & repair
muscles and cells. Research-peak at Midnight-2am)
 Relationship b/w physical recovery during sleep and
ability to train at max. capacity.
 Relationship b/w sleep, memory (skills) &
performance.
 Metabolic & immune responses.
*Another Way to Prevent Sabotage!
YOUR NUTRTION!
* Today’s conversation will briefly cover POST EXERCISE
Nutrition.
* Muscle Protein Synthesis
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Have a Sleep Curfew Goal- (8-10hrs)
Promote HGH
Recovery
Muscle Growth & Repair
Improve performance…speed, agility,
strength, accuracy…
Protein Post Exercise (approx. 20-22grams… Whey)
Casein Showing May be Good Before Bed
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* Reaching Potential- means balancing workouts,
recovery, and nutrition.
* Each workout can increase fitness/performance
if given the opportunity (what you do
before/during/after each workout).
* Coach’s role:
to put “appropriate” demands on
the body which to elicit positive changes
* Athlete’s role: to recover via rest & nutrition
and be ready for next session.
* Questions?