| CB
ATHLETIC CONSULTING TRAINING REPORT -
www.cbathletics.com |
| |
ISSUE #104
INSIDE THIS ISSUE…
Sponsored by:
www.grrlathlete.com
- "Training support you won't find anywhere else".
Sign-up for the free newsletter at www.grrlAthlete.com/signup.asp
www.workoutmanuals.com
- "Get Lean! Lose fat and gain muscle."
Motivation:
"If it isn't written, it isn't a goal. Period.
It may be a wish, or a vague desire, or a fantasy, but it
isn't a goal, and you're not likely to achieve it. Structure
your goals around controllable events as much as possible.
Why would you try to build a great body, business, or life
without first defining your goals, then mapping out the
route to your goals?" - Charles Staley, Strength
Coach
1 - Healthy Food & Fat
Loss
According to a recent study, "Consuming a
diet high in fruit, vegetables, reduced-fat dairy, and whole
grains and low in red and processed meat, fast food, and
soda was associated with smaller gains in BMI (body mass
index) and waist circumference."
This means that over time, people that followed
a whole-food nutrition plan were able to reduce the increase
in the size of their waist. Your mom was right all along!
Eat your fruits and vegetables and stay away from high-fat
fast foods.
Reference:
Newby, P., et al. Dietary patterns and changes in body mass
index and waist circumference in adults. Am. J. Clin. Nutr.
77: 1417-1425, 2003.
Next up, Walter Willett from Harvard University
promotes a similar diet of plant oils (instead of animal
fats), whole grains and high-fiber carbohydrates (brown
rice and wheat pasta) instead of processed carbohydrates.
He also recommends plenty of vegetables and fruits, and
healthy protein sources (fish, poultry, nuts and legumes)
instead of red meat and high-fat dairy products.
In his lifestyle recommendations, Willett
suggests a daily multivitamin, moderate alcohol consumption
and regular physical activity. NOTE: You must consult
with your doctor on these additional lifestyle recommendations.
Based on the above guidelines, experts recommend
sample meals such as: "A slice of fish (the oilier, the
better) cooked in garlic, shallots, onions and tomatoes,
served with broccoli and washed down with beer, wine or
a mixed alcoholic drink. Finish with fresh fruit and a steaming
cup of tea."
In conclusion, these experts stress a diet
low in bad fats, heavy on vegetables, fruits and whole grains,
and daily physical activity. Hopefully this simple and healthy
lifestyle approach will garner the media attention it deserves.
2 - Interview with Brian
Grasso on Athletic Development
Brian Grasso is the President of Developing
Athletics. Developing Athletics is a progressive company
that specializes in educating athletes, coaches, trainers
and parents on the concepts of functional conditioning and
athletic development. Brian has produced several educational
products that are available on www.developingathletics.com.
Brian is also a contributing author to the e-book, "Secrets
of Female Strength & Conditioning" available at www.grrlAthlete.com.
CB: Brian, what are your coaching commitments?
BG: Right now I am involved on different levels
with several sport teams and individual athletes. I am working
as a conditioning and nutrition consultant to a couple of
internationally competitive figure skating teams, both in
the United States and Canada, a state-ranked dance team
and couple of youth soccer programs.
I am also providing some therapeutic support
for several individual athletes here in Illinois. On an
individual basis, I am working with a few different athletes
on a consulting level. Right now I am having a lot of fun
working with an Olympic speed skating hopeful up in Edmonton,
Alberta.
My main directive currently though is in product
development and education. I have recently produced a website
- www.developingathletics.com - and from it sell a variety
of my products.
My book, Complete Functional Conditioning,
is currently available and several other athletic development
products (such as videos, DVD's and audio CD's) will also
be available soon. All of these products are intended to
teach trainers and coaches how to best develop athletes
through the application of scientific principals.
CB: What is your competitive background?
BG: As a kid, I played everything! I suppose
you could say that I excelled specifically in football.
I was a regional all-star a couple of times and would have
played college football if not for a serious back injury.
It's taken me nearly a decade to find the right diagnosis
and rehabilitation route, but I feel great now.
I have trained a lot in the martial arts over
my life and have competed a lot recently in Ju Jitsu tournaments.
I won back-to-back heavy weight Mid-western championships
(2001, 2002) and qualified to compete in the World Championships
of Pankration in May of 2003.
CB: What are the best training techniques
for the younger athlete (age 14-18)?
BG: The ages 14 - 18 represent the transition
from athletic formation to specialization on the athletic
development paradigm.
Multilateral and athletic development exercises
should still be performed daily (i.e. basic movement drills,
agility, spatial orientation skills, etc.), but at this
age incorporating some basic weight training such as the
Olympic lifts (i.e. cleans, high pulls etc) would be a good
idea. In general, weight training and bodybuilding have
become entirely too popular as methods of conditioning for
young athletes.
In my book, Complete Functional Conditioning,
I discuss the fact that all sport is depended on movement,
and therefore the conditioning efforts of young athletes
should be focused on developing movement skill.
Training and developing young athletes is
a science that goes largely unused in the youth sporting
world. Young athletes are not little adults; they have very
particular physiological and emotional development patterns
that must be understood in order to develop optimal athleticism.
Between the ages of 14 - 18, the Olympic lifts
could be taught (under close supervision) and slowly perfected
(train the movement first before adding any significant
load - this could take weeks).
Core strength should be developed and focused
on. Incorporate functional and movement-based exercises
involving FitBalls, medicine balls, BOSU balls and wobble
boards. As a general rule of training young athletes, always
train the core of the body and then work out towards the
periphery.
Within this age range (14 - 18) a phenomenon
which is grossly neglected is the reality of growth spurts.
Athletes can growth several inches between 14 - 18 that
will certainly serve to retard previously strong biomechanics
and movement abilities. Be patient and continue to prescribe
movement-based exercises. The more multilateral exercises
prescribed during a growth spurt, the more quickly the awkwardness
of the growth spurt will subside.
CB: What do you recommend as off-season
training for athletes that are under 12?
BG: There shouldn't really be a designation
for 'in season' or 'out of season' for young athletes. The
job of a young athlete (and his/her parents and coaches)
is to develop multilateral athletic skill in all areas of
athleticism.
Confining a young athlete by calling them
a 'hockey player' or 'basketball player' and instituting
in and out of season training habits will serve to retard
their development as athletes in general.
Between the ages of 6 - 10, athletes should
be concentrating on developing fundamental athletic and
movement-based skills. Learn how to run, jump, throw, skate
and peddle a bike. Emphasis should be placed on developing
proficiency in all athletic skills, not performing endless
numbers of repetitions of particular skills.
CB: Thanks for the insight!
www.cbathletics.com
www.grrlathlete.com
www.workoutmanuals.com
The information on cbathletics.com
is for education purposes only. It is not medical advice
and is not intended to replace the advice or attention of
health-care professionals. Consult your physician before
beginning or making changes in your diet or exercise program,
for diagnosis and treatment of illness and injuries, and
for advice regarding medications.
