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Newsletter

AUGUST 2018

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Updates of the month...

It's been 6 months since the launch of our new website and the reception has been overwhelming, thank you! Our new services and online store products ares continually being developed and uploaded, we hope to them complete by the end of 2018. Watch this space for so much more still to come in addition to what we already have! Please keep checking our website and social media pages for news...

 

 Last Month | July 2018

-Running L4 strength and conditioning coach qualifications and youth strength and conditioning coach courses with strength and conditioning education.

-A huge victory for SPS first rowing squad, winning the Prince Elizabeth Cup at this year's Henley Royal Regatta, taking 11 seconds of the old record! That is the 4 out of 4 victories in their biggest events in 2018 and rounds off an incredible year!

-1 gold and 2 bronze medals for SPS swimming at this year's nationals

-The end of some brilliant athletics, cricket and tennis seasons for multiple SPS teams and individuals across multiple year groups

-Pre-sesaon rugby tour S&C program for SPS senior squad travelling to Japan this August

-Some exciting ultra endurance training planning for new teams and athletes that have approached us looking for sport science support across August and September 

  Now Available | Services

Now Available | Store

Online coach | Consultation 

Online coach | Packages

Training programs | Development specific strength

Nutrition Plans | General sport science guidelines

Interactive Training Systems | Ithlete

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Podcast of the month...

"Episode #7 | July 18 | "Chatting international rugby performance with Pete Atkinson"

Listen here!

Subscribe iOS  Subscribe Android

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Blogs from the past month...

Train Outside

Train Outside

Dynamic | Strength | Olympic Lift | Clean | From floor | Split stance finish | Weighted bar

Mushroom carnitas w. Mexican potatoes

Spread Love (Paddington) - Boston Bun, DVNO

Read more!

Behaviour Change

Behaviour Change

Dynamic | Strength | Olympic lift | Clean | Hang | Split Stance Finish | Weighted Bar

Grilled chicken w. mixed salad & portobello mushroom

Take It Up - Wilkinson, Sub Focus

Read more!

Music Magic

Music Magic

Dynamic | Strength | Olympic lift | Snatch | Hang | From floor | Single leg start | Weighted bar

Veggie Sushi Bowl

Yeah You - The Manor

Read more!

Gut Instinct

Gut Instinct

Dynamic | Strength | Olympic lift | Snatch | Hang | From floor | Split stance finish | Weighted bar

Tomato & spinach boodles w. garlic & lemon prawns

Hearts Ain’t Gonna Lie (High contrast mix) - Arlissa, Jonas Blue, High Contrast

Read more.

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Research of the month...

Our top 3 strength and conditioning research studies this month...

 

1

 Comparing the effects of eccentric training and foam rolling on flexibility

Key Findings: In academy soccer athletes undergoing regular soccer training, foam rolling and eccentric exercise caused transitory increases in flexibility that lasted up to 30 minutes post-intervention. Only eccentric training caused significant long-term increases in flexibility, but there was also a non-significant trend for foam rolling to produce a similar effect.

Practical Application: Eccentric training programs can be used to produce long-term increases in flexibility to a greater extent than foam rolling, in young athletes. Additionally, either eccentric training or foam rolling can be used to increase flexibility transiently, such as before a workout or before a sports practice.

Link

 

2 

Comparing resisted, unresisted, and assisted sprints in fast and slow athletes

Key Findings: Differences were recorded in step velocity, step length, step frequency, contact time, and flight time between resisted, normal, and assisted sprints, except for step frequency between assisted and normal sprints. Faster athletes displayed higher step velocity, higher step frequency, shorter contact times, and longer flight times than the slow athletes for most steps, but step lengths were similar between fast and slow groups. 

Practical Application: When athletes are unable to increase their step frequency during assisted sprints, compared to in normal sprints, this could potentially indicate that their limiting factor for increasing sprinting performance is the maximum angular velocities of the lower body joints. Such athletes may benefit from doing less heavy strength training, and more high-velocity power training.

 Link

 

3

Comparing the effects of involuntary training with high and low loads

Key Findings: When doing involuntary isometric strength training using relatively long (20-second) inter-contraction rests, training with the same number of reps of a high relative load (63% of MVIC [Maximal Voluntary Isometric Contraction]) produces greater gains in muscle strength, muscle size, and both type I andtype II fiber sizes than a low relative load (33% of MVIC).

Practical Application: Since there was no sign that type I fiber area was preferentially increased after training with low levels of force, this adds weight to the idea that muscle growth is not fiber-type specific, and we cannot target different muscle fibers by using different percentages of 1RM. Using a range of loads during strength training for muscle growth may therefore only be useful in order to increase training variety, rather than to optimize hypertrophy.

Link

 

(All information referenced from Strength & Conditioning Research)

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Sports calendar of the month...

Our favourite events coming up in August 2018...

2-12: European Championships - Glasgow and Berlin. Inaugural event featuring rowing (2-5), cycling (2-12), gymnastics (2-12), aquatics (3-12), athletics (7-12), golf (7-12) and triathlon (9-11)

9: Football - Premier League transfer window closes

9-12: Golf - US PGA Championship, Bellerive Country Club, Missouri

9-13: Cricket - England v India second Test, Lord's

11/12: Football - 2018-2019 Premier League season starts

15: Football - Uefa Super Cup, Tallinn

18-22: Cricket - England v India, third Test, Trent Bridge

18: Athletics - Birmingham Diamond League

23-26: Cricket - T20 Blast quarter-finals

23-26: Canoeing - Sprint World Championships, Coimbra, Portugal

25: Rugby league - Challenge Cup final, Wembley

25-26: Triathlon - ITU World Series, Montreal

25 Aug-16 Sept: Cycling - La Vuelta a Espana

26: Formula 1 - Belgian Grand Prix, Spa-Francorchamps

26: Motorcycling - British MotoGP, Silverstone

27 Aug-9 Sept: Tennis - US Open, New York

27: Cricket - Women's Super League Finals Day, Hove

30: Football - Women's World Cup qualifiers - Scotland v Switzerland

30 Aug-3 Sept: Cricket - England v India, fourth Test, Southampton

31: Football - Women's World Cup qualifiers - Wales v England; Republic of Ireland v Northern Ireland

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Please share with anyone else who you think may be interested... 

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