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Newsletter

NOVEMBER 2018

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Updates of the month...

It's been 8 months since we launched out new website. Clients and out community are continuing to grow each day and we thank you for being part of it! We are working hard on new services and online products that will be released at start of 2019. Keep checking our website and social media pages for news of these developments...

 

Last Month | October 2018

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

-Continuing sport science support for SPS senior rugby as they cross the halfway point of their season.

-Ongoing strength and conditioning support for SPS senior rowing after coming second out of 85 crews at Head Of The Charles in October.

-Pre-season profiling and endurance block for SPS senior football in the lead up to their 2019 tour to Barcelona.

-Speed and agility preparation series for SPS senior Basketball program

-New program oversight for Barnes Swimming Club elite squad

-Ultra endurance training planning for our individual action sports athletes that approached us earlier in the year looking for training management.

  Now Available | Services

Now Available | Store

Online coach | Consultation 

Online coach | Packages

Training programs | Development specific strength

Training programs | Individualised programming*

Nutrition Plans | General sport science guidelines

Interactive Training Systems | Ithlete

(* = new)

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Podcast of the month...

"Episode #10 | October 18 | "Chatting professional snowboard riding and coaching for Team GB with Si Nicholson"

Listen here!

Subscribe iOS  Subscribe Android

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Blogs from the past month...

Communication Basics

Communication Basics

Dynamic | Strength | Squat | Banded | A to C | Progressions

Baked tofu w. veggie lo mein

Heaven only knows - Bob Moses

Read more!

Herbs & Spices

Herbs & Spices

Dynamic | Strength | Lunge | Lateral | A to B | Progressions

Steak, garlic spinach, balsamic mushrooms & sweet potato chunks

Feel it still (Coldabank remix) - Portugal. The Man, Coldabank

Read more!

Surf's Up

Surf's Up

Dynamic | Strength | Lunge | Backward | A to B | Progressions

Curried broccoli chickpea salad w. chicken

Green Light (Chromeo Remix) - Lorde, Chromeo

Read more!

Clear Out

Clear Out

Dynamic | Strength | Lunge | Forward | A to B | Progressions

Lean pork stir fry

Hear this - Jarami

Read more!

Alternative Route

Alternative Route

Dynamic | Strength | Single leg | Squat | A to B | Progressions

Shakshuka

Thunderstruck - AC/DC

Read more!

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Research of the month...

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

 

1

How does eccentric training reduce the risk of muscle strain injury? 

Key Findings: Eccentric training increased flexibility, and this change was associated with stretch tolerance and elastic energy stored. It did not change passive MTU stiffness, but increased tendon stiffness and decreased passive muscle stiffness. Capacity for storing elastic energy increased, which may explain how eccentric training reduces the risk of muscle strains.

Practical Application: Eccentric training most likely reduces the risk of muscle strains by increasing eccentric strength, which increases the ability to absorb energy during active lengthening. The most substantial reductions in muscle strain injury risk will therefore likely arise from eccentric training programs that increase eccentric strength most successfully, and not those that increase fascicle length.

Link

 

2 

Assessing the effect of barbell load on tendon behavior during jump squats

Key Findings: Increasing load in the jump squat does not affect tendon peak length, even though a heavier load causes higher tendon forces and RFD. This suggests that tendon force and RFD have an overall equal and opposite effect on tendon lengthening during jump squats, because of a balance between the elastic and viscous properties of the tendon.

Practical Application: Since peak tendon elongation is a key factor influencing tendon adaptations to training, it is likely that jump squats of varying loads will have similar long-term effects on tendons. This suggests that jump squats with a range of loads can be used for improving vertical jump performance without any risk that stretch-shortening cycle function will be altered because of changes in tendon stiffness.

 Link

 

3

Comparing the effects of different velocity-based training programs

Key Findings: Strength training with the same percentage of 1RM but a greater loss in bar speed over the course of each set, and a greater number of reps in each set, leads to greater muscle growth and a larger loss in the fastest fiber type proportion (type IIX). Training witha smaller loss in bar speed over the course of each set, and fewer reps per set, leads togreater increases in vertical jump height and high-velocity strength.

Practical Application: When using moderate or heavy loads for training for sport, avoiding failure is a strategy that can help reduce the losses in the fastest muscle fiber type. When using moderate or heavy loads for training for muscle growth, training closer to failure increases the number of stimulating reps in a set, thereby increasing the effective volume of each workout.

Link

 

(All information referenced from Strength & Conditioning Research)

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Sports calendar of the month...

Our favourite events coming up in November 2018...

3-24: Cricket - ICC Women's World Twenty20, hosted by West Indies

6-10: Cricket - Sri Lanka v England, first Test, Galle

10: Rugby union - England v New Zealand; Wales v Australia; Scotland v Fiji & Ireland v Argentina

10-11: Tennis - Fed Cup final

11: Formula 1 - Brazilian Grand Prix, Sao Paulo

11: Rugby league - England v New Zealand third Test, Leeds

11-18: Tennis - ATP Finals, London

14-18: Cricket - Sri Lanka v England, second Test, Kandy 

15: Football - Republic of Ireland v Northern Ireland, Dublin

15-18: Golf - DP World Championship, Dubai

16: Football - Uefa Nations League - Wales v Denmark

17: Football - Uefa Nations League - Albania v Scotland

17: Rugby union - England v Japan; Wales v Tonga; Scotland v South Africa & Ireland v New Zealand

18: Football - Uefa Nations League - England v Croatia; Northern Ireland v Austria

19: Football - Uefa Nations League - Denmark v Republic of Ireland 

20: Football - Uefa Nations League - Scotland v Israel

23-25: Tennis - Davis Cup final

23-27: Cricket - Sri Lanka v England, third Test, Colombo 

24: Rugby union - England v Australia; Wales v South Africa; Scotland v Argentina & Ireland v USA

25: Formula 1 - Abu Dhabi Grand Prix, Yas Marina

27: Netball - England v Uganda, Echo Arena, Liverpool

27 Nov-9 Dec: Snooker - UK Championship, York

28 Nov-16 Dec: Hockey - Men's World Cup, India

30: Netball - England v Uganda, Hisense Arena, Copper Box, London

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