Evidence-based protocols to maximize athletic development, prevent sports injuries, educate, and create champions.
NEPA & Online
Joined March 2014
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Ruthless Performance retweeted
Thinking about building a home gym? Here are our top recommendations:
ruthlessperformance.com/five…
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"How long are you going to wait before you demand the best of yourself?" –Epictetus
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Periodization is NOT a scientific concept - It is a pedagogical construct designed to organize training into manageable periods.
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Here is a fun (& useful) one:
That side cramp you feel running etc.?
It’s not a cramp. It’s a collateral branch of the phrenic nerve innervating your diaphragm. Do 2 inhales followed by a lung-emptying exhale, 1-3X. It should resolve right away.
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Parents shouldn't push kids into one sport.
New data: specializing early predicts faster progress but a lower peak. World-class athletes played more sports early, focused later, and took longer to excel than national-level athletes.
A jack of all trades becomes a master of one.
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The Warm Up Period should include a multitude of movements. But, the Body of workout should focus on 1-2 primary speed patterns. You want athlete leaving the session having gained valuable learning vs doing lot of different things and not retaining much
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The stronger you are, the better strength is preserved in periods of minimized training - so experienced athletes can get away w/less inseason lifting than novice ones. Putting "money in the bank" w/strength gains when younger provides a buffer against both detraining AND injury.
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If you’re dehydrated you have lower blood volume
Lower blood volume means increased HR to maintain the same output to deliver O2 to muscle
Why is this an issue?
It accelerates fatigue & can lead to:
-altered cognitive function
-poor quality movements
-increased risk for injury
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If your warm ups are not including skill work of some kind you are missing important opportunities to teach. I hear coaches complain they don't have enough time during practice yet do Laps and a 15 min non-productive warm up. Skill development and warm up should be married.
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Because the ab wheel is an anti-extension exercise, it’s important to secure the hips in a slight posterior pelvic tilt.
A primary function of the hamstrings is to control posterior rotation of the pelvis.
A med ball here helps facilitate hamstrings & keep pelvis neutral.
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#New ☕️ All you need to know on caffeine and exercise performance by @NanciGuestRDPhD et al. 👍🏻
📖 Free full-text article: jissn.biomedcentral.com/trac…
📲 Test our app in 4 languages 🇬🇧🇪🇸🇫🇷🇵🇹 : ylmsportscience.com/2018/07/…
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There’s only so many handfuls of spinach one can eat, right?
But including a serving of whole fruits and veggies into your meals gets much easier when you whip up a #SuperShake (without making a spinach shake with a side of spinach water: yuck).
ow.ly/csJD50DXzl0)
ALT Guide representing six steps to making a super shake.
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In strength and conditioning, if you wait for the research to prove something, you’ll probably be behind.
A lot of the great coaches are ahead of the research.
