Welwyn Strength Conditioning - Sports Conditioning
Time 2021-10-29 11:07:43Web Name: Welwyn Strength Conditioning - Sports Conditioning
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keywords: description:Some particles were a bit more friendly in their relationships and they got togetheras couples, this particular ensemble of particles is knownasHelium (2 protons2 electrons2neutrons). This too was quite a popular arrangement although not quite as common as the Hydrogen union.
Now one of the rules in this Universe is that there is a pre-requisite forthe abovecouples to come together with other couplesfor get-togethers or parties, lets call this rule Gravity.Sometimes theseparties can be fairly large affairs and are known asstars.As you can imagine when theres many people at a party some areas can become quite packed and when this happens in stars other arrangements of particles are formed, lets call these arrangements elements.
At some point all parties have to end, so at the end of the night all of the elements are kicked out into the Universe and the lights are all turned out inside the star.
But as we know the Universe has that Gravity rule, and the ejected elements arealsoinclined to get together.These get-togethers are made up of different types of party goers and each combinationhas got a different name. A particularly interesting type of get-together is known as a planet.
On one particular planet 400 million years ago, in a period known as the Archaen era, an incredible combination of elements produced a neattrick, it learnedhowto replicate andalsogrow in complexity. Over time (quite a lotactually) these replicators went through stagesfrom simple cell-like structuresto bacteria, and as they did sothey changed the environment from one that was mostly carbon dioxide and a few other gases, but very little oxygen, to one that was still mostly carbon dioxide but now had sufficient oxygen so thatothermore complexreplicators calledplants could not only survive but flourish.The newly established plant life accelerated the change in the atmosphere that the bacteriahadset in motion, so much so that it eventually created an environment that was suitable to allow the appearance of a particularly complexform of replicator known as a Human.
So from the very earliest moments of the Universe when the fundamental particles were bubbling into existence through to their dissemination as formed elements from exploding stars, an essential concept to understand is that we, and all life,arestardust.
Thisprinciple idea;that you are a localised flow of solids, liquids, gases and vibrations, is central if you want to take your potential to its ultimate limits.
The Energy of Life
Certain common pieces of knowledge are what we call a Lie to Children. Lies to Children also go by the name of a Wittgensteins Ladder. A Lie to Children is a teaching tool that simplifies a complex concept to make it easier to access and understand. However, as the name Wittgensteins Ladder implies it is then meant to lead on to another step. The following steps then reveal the lie and provide more accurate explanations of the concept(s).
The problem is most people are given a ladder with only one step. Hence Lies to Children easily become Lies to Adults.
So the fact that we are surrounded by adults that (through no fault of their own) believe in distorted concepts, the continual ignorant usage of these concepts inpopular media andeveryday life,its no surprise that we are in this current state of confusion.
To help you see clearly, lets dig a little deeper. Not too deep though, as it can be a pretty deep hole.
To do this we need to understandhow the previously describedcreationof Life is animated.
The first concept we need to address is Calories. You all know about Calories, those things in foodthat provide energy,andthat if we consume too many of, or dont burn enough makes us fat, right? Well, not quite. This is the first mythological concept that needs to be dispelled.
Calories are simply the measure of heat produced by the burning (combustion) of food in a fairly basic piece of equipment called a bomb calorimeter. Now heres the problem, the instrument cannot distinguish whethera potato is being burnt, or a table leg. They both give off calorific measurements, but do you think a table legwould nourish as well as a potato?
Thats only the first step. Foods in a bomb calorimeter are burnt. We are neither a bomb calorimeter, nor do we burn anything. The human body and the way it processes energy is only vaguelyassociated with the concept of calories.
If the human body doesnt burn (combust) fuel, how is it able to derive energy? Well, combustion is fairly crude and inefficient means of liberating stored energy, and Nature, being the mother of efficiency, gave us a much cleaner and effective system. This system is able to harness the amazing boundless force of the Universe; light.
Our body, processes food in a number of steps which eventually, via our mitochondria, extracts the light energy from food and transfers it to a chemical called Adenosine Tri-Phosphate (ATP).
ATP, and the Solar energy it contains, powers your life.
Lets delve a little deeper.
Energy(Photon)
Energy (CHO, PRO, LIP)Via Photo
Energy(PRO, LIP)Humans useCHO, PRO, LIPto produceusable energyin theMitochondATP-usableenergyCO2and H2O (products ofmetabolism)HeatEnergy (CHO, PRO, LIP)Via Photosy
Humanity evolved by eating mostly plants. That includes the animals we use as food too, because they all grow from eating plants. Food animals are essentially plants one step further down the chain. Throughout our evolution, this was it. You either ate vegetation or wild animals that were grown on vegetation (or other animals that ate animals grown on vegetation).
Ashes to Ashes, Dust to Dust
It is commonly believed that plants (and humans and animals) grow from the soil, and are mostly composed of dirt. Not at all. Plants are composed mostly of carbon dioxide and nitrogen, which they extract from the air, plus water, and a tiny handful of minerals from the soil. The electromagnetic field created by this mixture allows plant leaves to spread before the sun and to capture photons. Some of this light they use to provide energy for powering growth but most of it they use to actually build their structure. All plants, even the largest trees, are constructed primarily from air and light.
In these plants that we call vegetables, fruits, nuts and seeds, light energy is newly caught, lightly held, and readily available to all living creatures.When we eat these plants, their store of light energy is transferred to our flesh or to the animals that eat them(and subsequently to us if we eat the animal).
However, as suggested above Humans do not burn anything in the body toderive energy; especially not calories. Most of our energy is processed in structures known as mitochondria; which is actually a symbiotic modified bacterium. To save you a lot of biochemistry, after food has been broken down by digestion into sugar or fat, these go through a number of steps where they are converted into coenzymes that contain the electrons that are required to liberate the light energy extracted from food in a process known as oxidative phosphorylation.
Thisprocess transfers the light energy that was captured by plants and subsequently either directly or indirectly transferred into your body into a molecule known as ATP. ATP is one molecule of Adenosine with three phosphates attached by high energy bonds. Dont worry too much about the details, just picture the following in your mind
A-P-P-P
Now imagine the phosphate groups (each P) holding aXmas cracker (high energy bond represented by the hyphen) with the adjoining phosphate group. When the body requires energy, for any purpose, a message is sent to instruct the end phosphate to break away. In doing so the Xmas cracker is cracked and the stored light energy is released to power all of the processes in the body. It istheuniversal energycurrency of your body. But we can only store so much, and that limited supply and the way wecan replenish it is the underlying component that determines your abilityto live, train and perform.
In the next article Ill begin to show you how the bodyuses the energy systems to regenerate its ATP and why this knowledge is vital if your want to excel in your discipline.
www.hpc-uk.netNo comments: Monday, 19 August 2013 Batman and the Human Genome 1.4
To make our athletic pyramid as broad as possible so that in later stages we have a wide range of bio-motor abilities to utilise, we need, as previously asserted, to begin our journey in as generalised manner as possible.
This generalised phase is essentially divided (although not discretely, its always a continuum based on the individual, their history and the current environment, rather than youve reached this age, you are now going to perform activities that this stage requires. This may or may not be right for the individual or their situation.) into two main aspects; initiation and formation.
Athletic initiation usually occurs from the ages of 6-10 and should not be in anyway oppressive. The emphasis should be on fun and enjoyment, with performance not even on the radar.
As already maintained, the fitness that needs to be programmed into early training is more skill related. So acceleration, catching and throwing, balance and agility type activities are in, long endurance type activities should be absent. Let me qualify this last point, even 400-800m of continuous running is a long way for children, this type of activity shouldnt be programmed. Yet Ive seen many sessions where this was the warm-up, the warm-up! By the time the kids begin the session theyre fried. Do you really think this is the ideal situation for learning to take place? Of course not, the kids need to be fresh; this is how the nervous system learns best. All movement is neuro-muscular, it is THE most important factor for performance.
To keep the kids motivated, the sessions should be based around games that are designed to incorporate skill development. To maximise the childs participation games should ideally be small sided with plenty of opportunity to experience various positions and movement skills. So games like pairs cricket are ideal, as the participants experience a variety of roles within the game, with each role only having a short duration so that extended periods of concentration and attention are not required.
Within these games the equipment used also needs to be considered. Take Tennis for instance, I remember using solid plastic racquets with sponge balls (usually with a chunk removed by Im assuming a particularly ravenous school-mate?) in infant and junior school. However these have a completely different feel and response than does a proper stringed racquet and tennis ball, so the actual skill learnt using this equipment is less transferable than would skills developed using an appropriately sized stringed racquet and a modified tennis ball (lower pressure to reduce the bounce).
During these modified games, you can introduce simple rules that require the development of basic tactics so that positional awareness and teamwork skills are developed. A small area 2 v 1 game will cover many skills all at once such as moving into space, feinting and tight control etc while providing maximum participation.
Towards the end of the phase, you can begin to increase the demands placed on the children, albeit very cautiously, so that although fun is still the dominant factor, the children are starting to be challenged and stretched. The sessions should be programmed so that ratio of success to failure should be about 8 to 1. However, even when the child has been stretched slightly beyond their current level, the emphasis should still be on positive reinforcement of what they did correctly and what they could do next time to gain success. There is no need to emphasise what went wrong, that information is already there, what is needed is the information required to be successful.
Combined, the above brief points should point you in the right direction to begin appreciating how to develop a multi-lateral foundation. In the next step, once this foundation is built we can start to arrange our programming to begin forming a highly skilled athlete.No comments: Friday, 16 August 2013 Batman and the Human Genome 1.3 Addendum
In the BATHG 1.3 I introduced the idea that development should follow a format that goes from general to specialised as the training age of the individual increases. Relevant to this conversation is the current event occurring in Tennis; the French Open (2013). The French Open is one of the major events during the year and is played on clay courts, which is synonymous currently with one name; Rafael Nadal. Nadal has been recognised as one of the best players in the world for about a decade now, and he is currently still only 26 years of age.
Nadal is especially pertinent to this discussion for many reasons, but Ill very quickly address only two for the sake of brevity. Its common knowledge that Nadal has been trained by his Uncle Toni since he was 3 years old, which ties in nicely to our Decade rule for mastery of a discipline, however, it goes against the suggestion that elite performers should develop a broad range of ability early on and then specialise later or so it seems on the surface.
Nadal did begin playing tennis early on, if you read the above posts again, it was never suggested that this shouldnt be the case. What was suggested was that focusing solely on one specific discipline too early is more than likely to limit the absolute peak of performance. So in light of this, how did Nadal reach the level he has so far attained? For one, he didnt solely focus on Tennis. Nadal was also a very talented Football player (and Im sure very capable in many more sports), and it wasnt until he was 12 years old that he began to partition more of his time towards Tennis. So he would have spent at least 8 years in a generalised pattern of movement development before specialising, which is completely different to the image that many people have of a young pre-teen Nadal exclusively practicing Tennis endlessly under the eye of Uncle Toni.
In addition to this slight, but very important, mis-perception, Nadal is also not a natural left-hand dominant player; for all intents and purposes hes a right-hander albeit when playing Tennis. Nadal, again showing his high level of general ability in movement patterns was ambidextrous in his tennis strokes, but was shortening his range by using a bi-lateral (two handed) grip in many of his shots. As a tactical manoeuvre it was decided at a later stage that he would develop (specialise) a left-handed game, one that has served Nadal well since that inception. So again, Nadal exploited the general to specialism pathway in his development.
The more you look at the development of Nadal and his successive success, the more you realise in contrast to the perception that he was a child prodigy who from a young age showed an amazing aptitude for a specific discipline, was in fact, consciously or not, prepared perfectly to allow his innate talent to express itself. No comments: Tuesday, 13 August 2013 Batman and the Human Genome 1.3
Development of Talent
So how do we begin to develop talent? If we are absolutely sure we want pursue a particular endeavour and weve identified that we have particular traits that are ideally suited for that specific activity, should we then put together and follow a program that trains only for that endeavour (specialisation). You could, and the likelihood is that you would progress to a reasonable level, especially in the short term. However, the premise of this thread is to develop talent to its limit, both in performance and in terms of longevity, and that, requires a different approach.
Regardless of whether you have decided on taking a particular route or not, the best way to approach both is through a model of long term athletic development. The model goes through a number of stages that go from general (early on) and becomes more specialised as the time increases.
There are a number of reasons for this, but the most important is because of neural plasticity. Most of the bio-motor abilities we have identified as being needed for Batman (our model for ultimate athletic performance), have a huge neural component, and it makes sense to focus on development of these skills at a stage of life that allows for the greatest adaptation to occur in these systems.
If you, for example, have decided that you wanted to become an ultra-distance athlete and trained specifically for this, then the endurance components of your training, which have a smaller neural component, would by virtue of the requirements of the event need to be heavily prioritised in your program.
However, if you began specialisation too early, then you would be limiting your exposure to the other fitness components, which if you find out years later are limiting your performance, then youve missed the biggest window of opportunity for development of these bio-motor abilities. The more neural the component, the more trainable it is at an earlier stage. The less neural components however, are still very trainable at a later stage. But once, youve missed the boat on the neural dominant components, although they are still trainable, the ability to do so is drastically reduced.
So early on in a plan to develop talent, its best to be exposed to a wide range of stimulus, but its especially important to focus on those factors which are more neurally dependent. What are these factors? Agility, Balance, Co-ordination, Speed, Speed of Reaction and in all likelihood flexibility. The Muscular Strength, Muscular Endurance, Cardio-Respiratory, and by virtue of a combination of the above factors; Body-Composition can all be trained and improved at later stages in development.
So those Parents and Guardians out there that push their Children into a particular sport such as Football too early (with, Im sure, great intentions) are actually doing the Child a disservice in terms of being able to reach the absolute pinnacle of the discipline. It would be better to introduce them to a whole range of activities so that all the different requirements of the different endeavours challenge all of the different aspects of fitness. If its feasible to only offer one activity then the best choices would be gymnastics and martial arts, which cover the whole gamut of bio-motor abilities. These two activities provide a great generalised springboard for later specialisation in the biggest range of activities.
More importantly is to just let Children play. When Children engage in unstructured play they inevitably create all kinds of games and activities that incorporate a whole swathe of bio-motor abilities. What do they do? Run (usually fast), jump, throw and catch, climb, skip in challenging ways, amongst other activities. Why? Because its fun and adventurous. Children like to challenge themselves (and each other), take risks and expand their range of ability. They inherently use play to develop their skills, especially ones that require a higher neural contribution.
This is the way we have developed for thousands and millions of years, and its only recently that we are stifling this very necessary component of development.
In the next piece Ill look in a bit more detail the stages of development that we overviewed in this piece.No comments: Saturday, 10 August 2013 Batman and the Human Genome 1.2
So how do we go about emulating the level of attainment that Batman displays in both physical and mental skills?
As suggested before we know it takes on average 10,000 hours of high level training to approach mastery in any discipline. Bruce Wayne has the luxury of wealth to allow him to access this high level training, and due to his lack of life demands he can devote his entire day to training (stimulus/stress) and restorative measures to enable adaptation to the imposed demands. For those who arent quite in the same socio-economic bracket as Mr. Wayne, dont despair. As with everything in the Human body, interconnections are key. This means that there is always overlap between processes, so its not necessary or even desirable to set aside a period of time for each specific component, rather with the right planning components can be developed concurrently.
Well leave the planning aside for now, as its an interesting piece of the puzzle in its own right. For now we need to address exactly which components we are looking to develop in order to attain Batman-esque status.
Physical attributes
A good place to begin is with fitness. What is fitness? Most people if asked, would usually respond with being able to run without getting out of breath, or something very similar. There is a little truth to this statement; however, fitness almost means something else entirely. The definition of Fitness is the ability to meet the demands of your environment. The previous laymans response can be an almost perfect answer if the demands of the environment require that attribute. However if the demands of the environment require you to be able to exert a large amount of force then being able to sustain activity for a long period of time (endurance) isnt being fit for purpose, maximum strength would be the most appropriate ability to be considered fit.
Look around Nature; you will see the most amazing examples of fitness. The two main variables are form (the structure) and function (the way the structure works). Look at an Anteater, its form; long snout and tongue, allows it to reach in and access the ant colonys mound. Perfect; maybe not for the ants, but the Anteater is a contented fellow. This is fitness.
This specific fitness has obviously occurred over thousands and millions of years of evolution; those whose form and function (traits) were more able to accomplish the task, were able to survive and pass on their particular genome (or at least parts of it). This is (in part) the way evolution works.
Through sexual reproduction, half of the genome of each parent organism is combined to create a whole new genome in the offspring. This is obviously not exactly the same as either of the parents because there is contribution from both of the parents genome, but also because mutations can occur either from the sexual reproduction process itself or from mutations that are already present in the parents genome. The point being once this recombination has occurred, the genome is set.
However, just because the genome is set doesnt mean that it can only be expressed in one way. The expression of the genome caused by environmental factors is known as the phenome. The phenome is plastic. We cant (really) change the genomic side of the equation, but we can change the environment.
By altering the environment in particular ways, the expression of the genome is changed, and this can change your form and function. This is how we adapt or develop fitness. And the more specific we are with our imposed demands (environmental stress) the more specific our adaptation to it will be.
So fitness is a pretty open term, but we can start to pin point the various physical fitnesss that Batman requires to be fit for purpose. These fitnesss include (but are not limited to): Muscular Strength; Muscular Endurance; Cardio-Respiratory; Body Composition; Flexibility; Agility; Balance; Co-ordination; Power; Speed of Reaction; and Speed. Under each of these fitnesss there are many sub-divisions as you get more and more specific with your definition, but those are the biggies.
Expressing the genetic components needed to allow an adaptation to be able to develop these components, as stated, is down to environment. That environment is what well be looking at here.No comments: Thursday, 8 August 2013 Dormant Dynamite
Eyes focused on the target, a hand twitches to ignite a powerful punch forward. The impulse travels through the body at supersonic speed to almost instantaneously drive a foot unabatingly into the surface. A second movement initiates precisely to balance the body into acceleration, faster and faster, legs exploding like pistons into the ground propelling the body forward at higher and higher velocities. The body now upright, hips held high and legs stepping down to strike the floor with briefer and briefer contacts is approaching 37 km/h and still acceleratingand that is where the story ends
You may be forgiven for thinking that I was describing Usain Bolt on the way to one of his, in current terms, epic short distance runs. In fact this is a description of fossilised footprints from an Aboriginal man from 20,000 years ago, the reason the story ended was that the fossil record was incomplete. But by analysing the tracks that were left, anthropologists have worked out the size of the man and how fast he was moving.1
Oh, I almost forgot to add, unlike Mr. Bolt, this man was bare foot and running on the soft muddy banks of a lake. Why? Well, we can only assume he was part of a hunting party (there were several sets of prints found, this particular man has been dubbed T8) in pursuit of prey. Far from being the phenom that we all revere Usain Bolt to be, in our distant past, he wouldve been among peers, exceptionally fast still, but certainly not exceptional.
Its not just in sprints that our ancestors excelled, in pretty much every endeavour they were superior to us, from strength, to endurance, and even memory.2 They were amazing, and wouldve likely dominated us and our elite athletes if we competed against them today, especially if they were able to take advantage of todays technology such as spiked shoes and specialised Mondo tracks.
Bettered by primitive man, even with all our new technology and techniques, makes you feel good, huh? It should.
Why?
Because those abilities, which our ancestors displayed, are still accessible to us today.
Look at that sentence again; the key words are our ancestors. One of the great things about ancestors is that sometimes they leave us heirlooms, and sometimes these hand me downs turn out to be quite valuable. Im not using the word valuable in the sense of monetary reward; that is insignificant compared to real inherit value of this endowment, which lies in its (values) other definition, which means of considerable usefulness. The inheritance we have been given by our forefathers (and mothers) is our genome.
Without going into too much detail, it takes a long time for the genetic code to make any significant change. So it is more than likely that our current genome is essentially the same as our ancestors from 10,000-40,000 years ago. So if they had the genetic given ability to run at 37 km/h+ in pretty unforgiving conditions, or had the ability to jump in excess of 2.5m (a requirement of certain initiation ceremonies), then so do we.
The key is accessing that genomic power. The genome responds by interacting with information that is put into it; for better or worse. These signals can range from those found in food that we call nutrients, or the technical cues from your coach in the form of words and visuals. The signals dictate how your DNA expresses itself. If your coach provides you with incorrect training then the expression of your potential is severely limited. Likewise, if you dont provide your body with the appropriate signals via your food, or worse, you eat a diet that is devoid of the built-in ancient signals, then again, your potential for realising the power of your genome is severely compromised.
Our ancestors didnt develop these abilities using artificially set up environments which we now call training, their environment necessitated them to be this good. Cant catch that kangaroo; then youre going to be pretty hungry. Can only throw your spear 20m, that antelope youve been tracking all day from a distance will have sensed you and be long gone; again leaving you pretty hungry. And the examples can go on and on, they had to develop these abilities to survive. Survival is a pretty big motivator, one that were lucky enough to not really be too troubled by in our society. However if you can motivate yourself to roll up your sleeves and put in a little bit of elbow grease, then all of these abilities that our ancestors developed, are within your grasp.
The key to tapping into the enormous power that resides within you is to seek out the right information so that the signals your genome receives stimulate the right expression for performance.
For example, Donovan Bailey was always a fairly decent athlete, but it took the genius of Dan Pfaff (and Donovan to put himself in the right environment) to provide the right instruction to tap into Donovans genome and the result was borne out in the 1996 Olympic Final.
Same goes for Usain Bolt. Like Donovan, Usain is receiving the right information in regards to training so that his DNA is expressing the right codes to generate a high performance body. He also has the benefit of the right information when it comes to nutrition too. Much has been made of the whole chicken nugget comment made by Usain in regards to his race day prep, however Im going to go out on a limb and take this with a pinch (in fact huge handfuls) of salt.
Jamaican cuisine today is pretty much ideal in respect to healthy, high performance bodies.3 It is still very similar to our ancestral diet, with the same nutrients to which our ancestors genome were exposed. This environment of the correct physical stress (training) plus utilising the ancient signals that our genome evolved upon is essentially the perfect storm for performance. In contrast, a diet of modern day processed food and inappropriate training is more likely to result in a grey, rainy afternoon.
You have within you the genetic heritage to be the absolute pinnacle in terms of human performance. Its not easy, even with the right information, you still have to work your socks off (multiple pairs in fact, but thats another story). To paraphrase Linford Christie talent doesnt get you anywhere without hard work and determination and nobody can give you that, you have to find it within yourself.4
So find something that ignites your flame, tend to it daily so that it grows, then channel the fire to illuminate your talent in a blaze of glory.
References
1. Webb, Steve, Cupper, Matthew L., Robins, Richard (2006) Pleistocene human footprints from the Willandra Lakes, southeastern Australia. Journal of Human Evolution Vol 50 (4) pp. 405-413.
2. McAllister P. Manthropology: The Science of Why the Modern Male is Not the Man He Used to Be. London: St Martins Press, 2010.
3. http://en.wikipedia.org/wiki/Jamaican_cuisine (Accessed on 20/08/2012)
4. http://www.streetathletics.co.uk/StreetAthletics/our_story/ (Accessed on 20/08/2012)No comments: Older PostsHomeSubscribe to:Posts (Atom)Blog Archive 2013(8) September(1)Children of the Sun August(7)About MeCoachView my complete profile
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