SPORTSPERFORMANCE BULLETIN

Welcome to this week's Sports Performance Bulletin. In this packed issue, Brian Mackenzie and his team of experts look at working with young athletes. We tell you how to nurture their talents and turn them into medal winners - maybe even the stars of tomorrow. Successful Coaching is not only for coaches. For example, this special issue is full of excellent advice for anyone with a talented young athlete in the family.
Coaching Young Athletes

In this issue, we look at:
# Profile of a young athlete
# Encouragement and support is the...

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Ask Dr. Dan: Vasectomy and Low T

by Daniel Gwartney, M.D. <http://www.ironmanmagazine.com/authors.php?alph=D>

Q: I've been training bodyparts once a week to avoid overtraining, but my friend says I'll never grow unless I shock the muscles with more frequent training. Am I wrong to train bodyparts once a week?
A: Overtraining is a very real syndrome experienced when one specific muscle group or the body as a whole repeatedly experiences greater exertion than it can recover from. In other words, unless you rest, the muscle...

Only the Strong Shall Survive: Avoid Overtraining

by Bill Starr <http://www.ironmanmagazine.com/authors.php?alph=B>

Everyone hits a plateau on nearly all of his or her lifts at one time or another. That doesn't necessarily mean the person is overtrained. It's a normal part of getting stronger. Runners also go through that phase, and everyone who has ever gone through basic training in the military understands it well. Recruits are pushed to the very limit, made to run farther and farther each day. Eventually, they're tired to the bone, but the instructors don't let...

OLD GUY TRAIN VS TEST LEVEL IMAN 10-30-02
Train To Gain: The Old Man and the T

Older men who've never trained often ponder the possibility of taking up weight training, particularly given recent publicity about the health benefits of regular weight-training exercise. Until recently, however, most scientists believed that once people got past middle age, their chances of making any significant muscular gains were slim. About the most they could hope to accomplish was to get a bit stronger and perhaps prevent injuries.
That dogma went out the window when studies conducted by...

POF Basics

by Steve Holman

If stretch-position exercises are performed correctly, they have the potential to activate more fibers in the target muscle, which can translate into faster development. They can also stretch the fascia, or fiber encasements, so that fiber growth isn't constricted, which can speed hypertrophy and trigger anabolic-hormone production and receptor activity.
Examples of stretch-position exercises include sissy squats (quads), stiff-legged deadlifts (hamstrings; also a midrange movement), donkey calf raises (calves), pullovers (lats), close-grip...

POF Basics

by Steve Holman

For example, you saw that Arnold's biceps routine trains the target muscle as follows:

oupper arms slightly in front of the torso, with dumbbell curls (midrange)

oupper arms back behind the torso, with incline curls (stretch)

oupper arm up and away from the torso with concentration curls (contracted)
Each position can involve different fibers and different recruitment patterns, which produce fuller development. It's why advanced bodybuilders do more than one exercise per bodypart-to develop as many fibers...

POF Basics

by Steve Holman

Dissecting POF With the Austrian Oak

POF is a multi-angular bodybuilding protocol that trains a muscle in the three positions that constitute full range of motion (ROM). Understand that it's not simply doing an exercise through its complete stroke, although that's important too. It takes two to three exercises to work a muscle through its complete arc of flexion, or range of motion, which consists of three positions: midrange, stretch and contracted.
Arnold's favorite biceps routine is a specific example of standard POF. He often...

DELTOIDS

The Master Trainer: Developing Dynamic Delts by Gene Mozee



Vince Gironda believed that completely developed deltoids are the foundation for a great upper body. When most people start working out, their main goals are to build big arms, a huge chest and wide lats. They fail to understand that enhancing shoulder width is essential to a well-proportioned and impressive physique. Vince always stressed that bodybuilders need to attain maximum shoulder width. How much width you can obtain depends on the width of your clavicles, but building massive delts...

Here are a few tips to get the most out of those exercises:
Standing dumbbell curls. Hold the dumbbells at arm's length in front of your thighs with your palms facing forward. Curl the dumbbells up with a slight heave to get muscle teamwork. Don't throw the weight up. You do want the biceps to get the brunt of the work, not your lower back. When the dumbbells reach your front deltoids, immediately lower the 'bells slowly back to the arms-extended position, and without a pause begin the next rep. You can allow your upper arms to move forward somewhat to enhance muscle teamwork, but remember:...

Train To Gain: Bigger Bodyparts

by Arnold Schwarzenegger

The biceps attaches to the shoulder joint and to the elbow joint on the forearm. It can do three things: flex the shoulder when raising the arm forward, as when doing a front raise with a dumbbell; flex the elbow, as in a regular curl; and turn the palm faceup when the elbow is in the bent position, which is called supination.
For building ultimate peak, the rotating, or supinating, aspect of the biceps muscle is the most important. You can only do that rotating motion with dumbbells. No amount of barbell...

Bench Press Blastoff

by Richie Smyth

You're probably familiar with the story of the three-minute mile: For thousands of years people believed that it was physiologically impossible to run a mile in less than four minutes. Roger Bannister didn't set any mental limits, and he proved everyone wrong-but that's not the best part of the story. Within one year after Bannister broke the three-minute mile, 37 other runners did it too! How do you explain that? Nothing changed in the runners' bodies; nothing changed in the laws of physics; there were no new breakthroughs in running...

Bench Press Blastoff

by Richie Smyth

One reason sticking points are common in the middle or top part of the bench press is that you don't have enough velocity coming out of the bottom. Push up hard from the bottom and don't push less or give up if the bar starts to slow down or stall. Make a conscious effort to accelerate and keep pushing hard through the entire lift. Practiced consistently, that technique can completely obliterate sticking points.
Do the ideal number of sets and reps-not...

Bench Press Blastoff

by Richie Smyth

Without a doubt, the most respected lift in the iron game is the barbell bench press. Ironically, no other lift is the source of so much frustration.
Sticking points and plateaus seem to trouble nearly everyone at one time or another. People often spend months or even years benching the same poundage with no improvement at all-but it doesn't have to be that way. With a few small changes in your technique, hard work and some patience, a 300-, 400- or even 500-pound bench press is within your reach. If you'd like to say good-bye...

THIS FILE CONTAINS A LOT OF GENERAL WORKOUT INFO

ABS

by Steve Holman
Q: The development I got from the Phase 1 program in 10-Week Size Surge is great. I'm on my way to Phase 2 but wonder, is the ab workout in Phase 2 enough to give me a ripped midsection? It seems too easy. Also, my other bodyparts have improved a lot except for my chest. Should I stick to the chest workout listed, or is there something else I should do?
A: Ripped abs are primarily the result of diet. If you're lean enough, you'll be able to see abs. An ab routine with progressive resistance...

Winter Training

A major problem a runner faces in Michigan during the winter months is where to train. The answer is outside. A pair of gloves, a wool hat, long underwear, and a hooded sweatshirt is all a distance runner needs for the winter months. At Michigan we go outside 5-6 days a week unless it is below zero or the roads haven't been cleared of snow. I have seen many runners train very hard and become very fit during the fall. They have built their strength and endurance to a very high level. .Vhat many fail to realize is that they must become more capable of handling the interval-oriented

Training for the mile (University of Michigan) Ron Warhurst) 3/29/2004 6:03PM
Training For The Mile

University of Michigan
Ron Warhurst


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Every coach has his own ideas which he incorporates into his training program. Sharing ideas with other coaches, attending clinics, readings and a coach's personal experiences all help to formulate a coaching philosophy. As training methods improve, a coach's training philosophy changes. There are several methods used today, all of which merit some discussion. A brief discussion of physiology may help provide a basis...

At the end of eight weeks, both groups were assessed on a variety of tests of strength and power.

After eight weeks of the specialised sessions the athletes' strength and power improved by 21 per cent!
Why common exercises don't work

Now here's the big one: cyclists and sprinters taking typical squat exercises to increase knee-extension power showed no improvement at all, even though they worked on the key muscles involved in knee extension – the quadriceps muscles.

Why wasn't there an increase in knee-extension power? Even though exercises focused on the quads,...

HOW TO BOOST COMPETITIVE PERFORMANCE – DROP THOSE OUT-OF-DATE EXERCISE ROUTINES

In this report you'll find how, by moving away from out-of-date training routines such as static stretching (see below for more about this first, easy step) and selecting the right exercise, it's easier than you think to boost your performance to previously unattainable levels.

You won't find theories or conjecture, no matter how wonderful they appear. In the following pages you'll discover proven methods of improving your general fitness and competitive performance.

The often astonishing...

Two suggested exercises are given for the pectorals and anterior deltoids and external rotators.


Click here to order Shoulder Injuries – Prevention and Treatment at a pre-publication discount, or read on for more editorial extracts:





Surgery: why shoulders go wrong

and what can be done to repair them

The shoulder joint is often injured in the throwing athlete because it has a greater range of movement than any other joint in the body, and because its stability depends upon intact muscles and ligaments rather than supporting...

We have launched The World Sports Science Training Workbook to reduce the high cost of advice. You pay just $68 (GBP £38) for the most effective and affordable coaching available today.

Click here to purchase
http://www.pponline.co.uk/prewp/wbprint-aweber.html

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You have received this special offer through your subscription to Sports Performance Bulletin. To receive The World Sports Science Training Workbook please apply within the next 24 hours by...

How weight training releases the
awesome power of ‘plyometric training’

Have you ever watched a top sprinter and realised just how fast they are running? Justin Gatlin would get a speeding ticket in built-up areas! And what about the slam-dunk in basketball? How on earth do players like Shaquille O'Neal leave planet earth and attain such height? And what of Matthew Pinsent and James Cracknell? Unbridled, these rowers would seem to be able to tear their boat apart!

Wherever you look in the world of top-class sport, power counts; and the following case study from The World...

6) Eggs
Superpowers
Building muscle, burning fat

Secret weapons
Protein, vitamins A and B12

Fight against
Obesity

Sidekicks
Egg Beaters, which have fewer calories than eggs and no fat, but just as much of the core nutrients

Impostors
None

For a long time, eggs were considered pure evil, and doctors were more likely to recommend tossing eggs at passing cars than throwing them into omelette pans. That's because just two eggs contain enough cholesterol to put you over your daily recommended value. Though you can cut...

Top 10 Reason to Strive For A Great Set of Abs

1. Abs attract the opposite sex! In one survey, 32 percent of women said that abs are the muscles most likely to make them melt. (The next closest was biceps at 17 percent!)
2. Abs ward off illness! Study after study shows that the people with the largest waist sizes have the highest risk of life-threatening disease.
3. Abs help you sleep! Upper-body obesity is the most significant risk factor for obstructive sleep apnea, a condition that makes you snore, inhibits good sleep, and put you at risk for heart disease.
...

JH: What trends do you see as long lasting and beneficial to athletes and what trends do you think are going to be very short-lived?

KG: Personal training is here to stay, unfortunately. When I worked at Bob's we had a supportive training environment where everyone was willing to help those who asked for it--we didn't need personal trainers. On the positive side, the popularity of personal training is leading to higher standards in the educational levels of those involved in the profession. IDEA offers some excellent educational materials on how to make personal training a career, and...

Q. In the last year, I became addicted to a Diet Coke or two per day (I know--Bad girl!) This is my only caffeine for the day but I've now switched to caffeine-free. Anyway, I work out as usual and eat the same but it appears than my subcutaneous fat layer is increasing substantially. Is there anything about this change that could be contributing? Thanks so much.

A. Definitely, caffeine does have lipolytic effects; in other words it helps you lose fat. Plus caffeine in an effervescent medium such as Diet Coke is better absorbed than the one in coffee. Your consumption of caffeine was...

Q. I am very much interested in achieving overall fitness, and was recently at the gym doing a ballistic stretching routine I knew from my tae kwon do classes. I was then approached by a physical therapist to stay away from it, that I was putting myself in danger, blah, blah, blah. What is the dealeio?

A. Ballistic stretching has unfortunately been given an undeserved bad reputation, thanks to physical therapists and athletic trainers who have frowned upon it, claiming it was a sure way to injure oneself.

If ballistic stretching was so stressful every martial artist who emphasizes...

THE LOST POLIQUIN FILES VOL. I

by

Charles Poliquin

Low Carbs For Athletes?

Q. I understand you put your athletes on low carb diets and then gradually reintroduce carbs into their diets. Why is this? I thought low carbs decreases performance? While we're on the subject, you've stated that you like to have your male athletes between 4 and 8% body fat and that female athletes perform best below 12%. I understand that an athlete doesn't need to be fat, but what's the point of having a hockey player see his abs?

A. I put 50 to 75% of my athletes...

In Germany, the ten-sets method was used in the off-season to help weightlifters gain lean body mass. It was so efficient that lifters routinely moved up a full weight class within 12 weeks. It was the base program of Canadian weightlifter Jacques Demers, Silver Medalist in the Los Angeles Olympic Games. Jacques was known in weightlifting circles for his massive thighs, and he gives credit to the German method for achieving such a spectacular level of hypertrophy. The same method was also used by Bev Francis in her early days of bodybuilding to pack on muscle.

The program works because...

IMPROVING CHIN-UP PERFORMANCE

by Charles Poliquin

Chin-ups involve the sternal portion of the pectoralis major, latissimus dorsi, teres major, posterior deltoid, the rhomboids, the middle and lower portions of the trapezius, and the elbow flexors. A wide variety of sports require strength in these muscles, particularly sports that require powerful upper body pulling action such as judo and wrestling. Fireman

A chin-up specialization program will not only build impressive width and thickness to your back but will also pack solid inches on your arms by promoting growth...