Year: 2020

How to design a program for maximal hypertrophy

In this post we explore how to achieve maximal hypertrophy from your training plan. Adapted from Science and Development of Muscle Hypertrophy we explore how to gain maximal hypertrophy across various major muscle groups. Exercise Selection Strategies Selecting the appropriate exercises is an important factor for maximizing whole-body muscle hypertrophy. For example, certain muscles have multiple attachments that improve leverage for movement patterns. Moreover, myofibers often are subdivided into neuromuscular compartments, each of which is innervated by its own nerve branch. Functionally independent muscle segments facilitate the central nervous system’s ability to fine-tune human movement for optimum efficiency during complex motor tasks. Importantly, these inter- and intramuscular architectural variances reinforce the need to adopt a multiplanar, multiangled approach to hypertrophy-oriented training using a variety of exercises. Maximal hypertrophy can be achieved only by systematically varying the exercise performed and fully working all aspects of the targeted musculature. We explore how to employ these strategies to maximize hypertrophy in various major muscle groups. Abdominals Crunch The rectus abdominis is the primary muscle responsible for carrying out spinal flexion. …

Attention and Focus in Dance: Interactive session

Clare Guss-West, author of Attention and Focus in Dance, recently led an interactive session at the virtual Dance Health Finland conference. Take a look at the session below (available until 31st May). The simple exercise examples Clare offers in this workshop are focused to help participants observe and compare what they think or feel during the internal and external cues. Clare encourages observations about the energy and effort required, asks questions to guide reflection about the differences experienced, and teaches for understanding about what is happening in the dance practice for the dancer. The session concludes with Johanna Osmala, president of Dance Health Finland, asking Clare a few questions to gain further insight into her work. Adapted from: Attention and Focus in Dance Clare Guss-West Buy the book

swimmers on body water

A Guide to Building your Triathlon Training Plan

Athletes are smart and inquisitive. So rather than simply diving straight into telling you what you’ll need to do to build your triathlon training plan, we want to ensure that you have an understanding of why you’re doing it. Having an appreciation for the principles of training program design will help keep you focused and motivated because you will know that it can help you to perform better. In this post, adapted from the second edition of Triathlon Anatomy, we look at the principles of training program design, to help ensure your triathlon training is safe, effective, and efficient, making you a healthier and faster athlete. The Art of Training There is a lot of science behind optimal training plan development for triathletes. As multisport participation becomes more popular, the research literature on best practices and training methodologies expands at a staggering rate. Although the science of effective training is certainly important, so is the art of developing a training plan. Yet despite the growing amount of literature and the science behind training plan development, …

typing on a laptop

4 ways to grow your creativity in sports social media

Working in sports social media means you are always creating content, whether with words, images, video, or all three. This constant demand for content relies on a strong creative approach to make sure you’re engaging your audience as effectively as possible.  Whether creativity comes naturally to you or not, developing your creative abilities is an ongoing process.  In this post, adapted from Social Media and Sports we explore 4 areas of focus when striving to develop your creativity in sports social media. Vocabulary In any field of communication, vocabulary is key. In some instances this refers to the actual words written or spoken in a social media message, and in others it refers to the visual imagery or editing patterns utilised to produce photos or videos. As a content generator it is important to possess a broad and ever-growing vocabulary of words and ideas to choose from. Vocabulary is something that will grow throughout your lifetime if you have the mental flexibility and willingness to change your perception of how concepts fit together. One of the …

6 common sports nutrition questions answered

Every athlete knows that physical training alone won’t get them to where they want to be. An athlete’s performance is determined by a number of factors, with nutrition being key. But with so much conflicting information out there about what athletes should or shouldn’t do when it comes to nutrition, we felt it was time to provide the facts. In this post we address 6 sports nutrition questions adapted from Advanced Sports Nutrition, so you can maximise your potential as an athlete. Question 1: As an athlete, is it true that protein is the most important macronutrient for me to consume? There is no hierarchy of importance in the energy substrates; all are critically important and fulfill necessary biological functions. However, there is a common belief among athletes that the consumption of protein is critical to athletic success, often to the detriment of carbohydrate and fat. As a consequence of the overemphasis on protein, the inadequate consumption of carbohydrate appears to be the most likely to result in poor performance.  Only a limited amount of …

male dancer leaping into the are

How to forge a successful career in dance

Building a career in dance isn’t always easy. Jobs are competitive, funding can be limited and roles often aren’t full time.  As a result, it’s important that as an aspiring dance professional you approach your career in the spirit of entrepreneurship in order to identify and pursue the most productive professional path for you. In this article we explore the challenges you may face and the qualities you will need to forge a successful career in dance, adapted from Ali Duffy’s Careers in Dance. Qualities for a successful dance career Self-motivation There is rarely a time in a dance career that does not demand your persistent drive toward the next goal or job or promotion. You must be prepared to keep pushing yourself throughout your career because dance requires you to be completely present—and completely you—every day. Resilience and self-care Since many jobs in dance are highly competitive, you will likely experience a lot of rejection in the field. As a result, many dance professionals highlight the necessity for resilience and strategies for self-care. It’s important …

Injury prevention methods every footballer should know

Photo by Pixabay (Pexels) Injury is something which can fill players and coaches with a feeling of dread, potentially hindering performance for both the individual and the team.  Preparing the body through conditioning, strength training, and developing power, speed and agility are all key factors in preventing injury in football, ensuring the body is primed and ready for the demands of the sport. However, preventing injury isn’t simply about physical fitness. In fact preventing injury starts before even stepping into the training session. In this post we explore the key aspects of daily training and match routines to help lower the risk of injury taken from Complete Conditioning for Soccer.  Sleep It’s probably not news to you that getting enough quality sleep is important. It’s vital for our overall health, but also for injury prevention too.  When preparing for a match sleep should be taken into consideration. Pre-match day training should help players return to their baseline levels, to perform close to their optimal standards. This includes the management and care of all fatigue and damage the body …

Active at home

Active at home

Image by Alexy Almond (Pexels) It’s tough to transition from a routine gym-goer to not having access to the spaces and equipment you’re used to. Staying active at home doesn’t have to mean a less impactful workout. We’ve got the resources you need to turn your home into a successful workout zone. Check out all our resources below, organized by the type of workout you’d like to do or the equipment you have available. Looking to keep your kids active while out of school? We’ve got help for that, too. What kind of workout do you want to do? What kind of equipment do you want to use? Stay safe, everyone.