The Physiological Characteristics of an Elite Sprinter: Pure Genetics or Nurtured Through Physical Training? , 2023
The remarkable athletic performance of Usain Bolt, who set a world record by running the 100-mete... more The remarkable athletic performance of Usain Bolt, who set a world record by running the 100-meter track and field in just 9.58 seconds, has stimulated inquiry into the interplay between genetics and training in elite sprinting performance. To scientifically investigate this topic, it is necessary to comprehend the physiological features that differentiate elite sprinters from other athletes, specifically endurance athletes. Hence, this article will briefly elaborate on the significance of muscle fibre composition, metabolic efficiency, and body composition in influencing the performance of elite sprinters and how these factors interact with genetics and training.
The Modern Performance Coach: Three Steps to Thrive in Today's World, 2022
Sports performance is a complicated phenomenon wherein multiple biological subsystems interact wi... more Sports performance is a complicated phenomenon wherein multiple biological subsystems interact with each other in a context-specific manner. The performance coach is the individual who guides athletes through this complex and indeterministic sports world. Unfortunately, the art of coaching has become overshadowed, directing into a dominance of rigorously-controlled and narrowly focused empirical studies, neglecting the essence of the coach. Hence, this article reintroduces the performance coach as of supreme priority. For the coach, broadening the lens and embracing system thinking, as it harmonises with the complexity of the human body, clears the road for constructing a mental model. This mental model should include, among other things, ethical-decision making and teaching sportsmanship. Ultimately, the coach balances the sciences with validation in practice, utilising statistical methods to assess performance numerically along the way. These elements are integral to becoming a modern performance coach and creating an ecosystem wherein all athletes can achieve excellence in their respective sports.
A report on the difference between countermovement jump height (cm) and relative peak power output (W∙kg−1) in groups with a Functional Movement Screening™ deep squat scores of two and three, 2022
Purpose: This study examines differences in countermovement jump (CMJ) height (cm) and relative p... more Purpose: This study examines differences in countermovement jump (CMJ) height (cm) and relative peak power (W∙kg−1) in participants with Functional Movement Screening™ Deep Squat (FMS™ DS) scores of two and three.
Method: Nineteen personal training clients were recruited (age: 41 ± 7 years; stature: 1.82 ± 0.06 meters; body mass: 85.1 ± 8.8 kg; predicted body fat: 23.8 ± 4.3%; resistance training experience: 97 ± 88 months). Participants who met the study’s criteria performed FMS™ DS and CMJ testing. Outcome data were inspected for normality, and an independent t-test was utilised to compare the groups.
Result: Inferential statistics revealed a meaningful difference between the CMJ data of the FMS™ DS two group (26.487 ± 5.932 cm) compared to the FMS™ DS three group (38.211 ± 8.041 cm) (Meandiff 11.275 cm; 95% CI {4.938 to 18.511 cm}; p = 0.03; Cohen’s dav = 1.68 {very large}). Concerning relative peak power, the FMS™ DS two group recorded inferior outputs (41.313 ± 3760 W∙kg−1) compared to the FMS™ DS three group (48.297 ± 4.597 W∙kg−1) (Meandiff 6.984 W∙kg−1; 95% CI {2.895 to 11.073 W∙kg−1}; p = 0.03; Cohen’s dav = 1.67 {very large}).
Conclusion: This research reveals superior CMJ height and relative peak power values in personal training clients scoring three points on the FMS™ DS.
Correlation Between Isometric Mid-Thigh Pull Force-Time Characteristics and Clubhead Swing Speed in Amateur Male Golfers: Research Design, 2022
Golf is an enormously popular sport played by many around the world. Because of increasing partic... more Golf is an enormously popular sport played by many around the world. Because of increasing participation, researchers have studied several relationships between quantifiable variables with golf performance. Many of these studies, however, use high-tech, expensive equipment. To counter: gym-based solutions have been pioneered but not extensively studied. This study examines the potential correlation between the isometric mid-thigh pull force-time characteristics and clubhead speed in amateur male golfers. The author hypothesized a moderate correlation; professional coaches potentially utilize this data for designing physiological and sport-specific training and monitor its potency on golf performance.
This article is written with a basis on work-related situations, albeit not with coaching golf am... more This article is written with a basis on work-related situations, albeit not with coaching golf amateurs. Still, a similar obstacle is rooted concerning clients' skill acquisition in personal training practice. The conservative idea that the more it burns, the better it is, elicits the explicit attentional focus on body parts. This deliberate focus of mental activity is termed concentration (Matlin, 2009) and is associated with depreciating fluency and economics of the movement patterns (Wulf, 2013). By embracing an evidence-based method concerning implementing psychological skills training and successful coaching, adverse outcomes of the golfer's insufficient or inaccurate (directed) concentration are efficiently reversed. The mental abilities for advancing concentration comprise shifting attention and imagery training with the 'mind's eye' (Rademaker and Pearson, 2012). Finally, offering and initiating mental training is detailed under the upcoming topics, including text, figures, and an infographic.
A Systematic Integration of a Hamstring Injury Prevention Program within a Soccer Mesocycle , 2021
Acting in a systematic pattern reduces the possible overwhelming complexity of introducing a comp... more Acting in a systematic pattern reduces the possible overwhelming complexity of introducing a comprehensive program in conjunction with other professionals. Harnessing the systematic approach as described in this essay support the coach in succeeding in this struggle.
Physiological mechanisms and evidence-based methods for body temperature regulation during exercising in hot and cold environments, 2021
Ever since global surface temperatures are dramatically rising because of climate change, evidenc... more Ever since global surface temperatures are dramatically rising because of climate change, evidence-based strategies for aiding athletes adaptive physiological responses to environmental conditions are becoming of enormous value for the Strength and Conditioning Coach.
Coaching Wheelchair Users: Fundamental Principles and Program Designing, 2021
The Strength and Conditioning Coach endures various responsibilities within the exercise, health,... more The Strength and Conditioning Coach endures various responsibilities within the exercise, health, and performance science disciplines. Obligations differ from inspiring sports participation and educating others on healthful nutrition to offering exercise science services within the healthcare system (Tod and Lavellee, 2012). Moreover, an instance of this adaptive need is when delivering exercise training sessions to wheelchair users. The fundamental principles of coaching a wheelchair user and an example of program designing is presented within this article.
Sports competition can effectuate a psychological state of arousal; that predisposes the athlete ... more Sports competition can effectuate a psychological state of arousal; that predisposes the athlete to anxiety. Anxiety is prejudiced as a negative effector of sporting performance, although it can significantly boost sports performance. This brief article discusses the components of anxiety, sources of anxiety, and frequently utilised measurement tools.
Coaching Styles Applied to Different Training Sections, 2021
The coach has the responsibility to establish the optimal learning environment for his/her athlet... more The coach has the responsibility to establish the optimal learning environment for his/her athletes. Numeral numbers of coaching styles exist to facilitates the optimal atmosphere. During this article, a description of multiple coaching styles is offered. The application is constructed for warm-ups, fundamental movements skills, speed- and reaction training, technical practise and skills development and the cool-down: concerning athletes' level of play and maturational status.
An introduction to metabolic energy pathways utilized during sporting activities and fatigue in sports, 2020
Almost all bodily functions operate by the availability of adenosine-tri-phosphate or ATP; howeve... more Almost all bodily functions operate by the availability of adenosine-tri-phosphate or ATP; however, the storage capacity of ATP is limited. Regeneration of ATP occurs through three metabolic pathways, that although often misunderstood, can work together with the combined goal of re-synthesis of ATP to sustaining activities. In the second part, an introduction to fatigue and running economy is presented.
Speed training mesocycle for the field hockey athlete: A case study, 2020
To effectively design a science-and individualized program, the Strength & Conditioning coach, mu... more To effectively design a science-and individualized program, the Strength & Conditioning coach, must perform a needs analyses on the athlete. Incorporating advancements in the modern sport-and exercise science literature should include a substantial portion of the establishment of the program. On completion of the needs analyses, an effective program is designed to enhance-and optimize the athletes' performance. During this case study, all of these steps are manifested, including the rationale behind the program design.
Utilizing the velocity-based training method among personal training clients, 2020
Coaching technology devices are a necessity for the personal trainer. The Linear Position Transdu... more Coaching technology devices are a necessity for the personal trainer. The Linear Position Transducer (LPT) is used to measure barbell displacement, and thus, measures kinetic (power) and kinematics (velocity). Personally, the ChronoJump linear encoder is favoured since it is straightforward to use and reasonably affordable. During this article; predicting 1RM, load-velocity profiling, and practical applications are broadly discussed.
The usefulness of the linear position transducer on program designing for the personal trainer and strength and conditioning coach, 2020
Coaching technology devices are a necessity for personal trainers and strength & conditioning coa... more Coaching technology devices are a necessity for personal trainers and strength & conditioning coach. One of them is the Linear precision transducer (LPT) where direct measurements of many variables as power (kinetic) and velocity (kinematic) are collected. The LPT can be both used as testing- as a training device. Personally, the ChronoJump linear encoder is favoured since it is straightforward to use and reasonably affordable.
The Usefulness of jumping technology on program designing for the personal training and strength and conditioning coach , 2020
Nowadays, practical technological tools for assessing jumping performance are broadly available. ... more Nowadays, practical technological tools for assessing jumping performance are broadly available. Jump test is timesaving and of excellent reliability and validity. The author uses the ChronoJump contact mat; the ChronoJump contact mat is successful and independently tested for reliability and validity. Test results can be used to develop an effective training program for clients and athletes.
Resistance Training for Youth Athletes: An Introduction, 2020
The term youth athlete is associated with children <19 years of chronological age, although biolo... more The term youth athlete is associated with children <19 years of chronological age, although biological age may be a better alternative since this takes into account present development status and physiological markers. Most youths are not as active as advised, which can have a tremendous impact on chronic disease risk that can continue growing during later stages of life. Important considerations for developing a resistance training program are that children are not mini-adults. So, training must be fun, for the age of 6-8 resistance training with bodyweight only is effective, >8 years training with 60% of 1RM aiming for 6-15 repetitions with a rest interval of 2-5 minutes is recommended. Lifting techniques and adult supervision during training are fundamental to prevent injuries and damage to the epiphyseal growth plates.
Resistance Training for Elderly: An Introduction, 2020
Individuals >65 years of age typically defined as elderly. In the US, estimated that >70 million ... more Individuals >65 years of age typically defined as elderly. In the US, estimated that >70 million people would be elderly by the year 2050. Becoming the elderly can have a tremendous influence on psychosocial factors, and disease risk rises. Resistance training can reduce disease risk factors, such as cardiovascular disease, cancer, diabetes, and osteoporosis, and can improve one cross-section area (CSA) up to 10% in 6 weeks. Risk considerations, such as low self-efficacy, hearing impairment, visual impairment, thermoregulation problems, and pathological factors, must be taken in mind when designing a training program for the elderly. General guidelines of 2-3 days of resistance training, 1-3 sets, 8-20 repetitions, and a load of 40-80% of the 1RM. Addressing nutritional information to elderly clients is suggested.
Post-activation Potentiation effect following a bout of plyometric training on counter-movement jump performance and an introduction to complex training, 2020
Short-term improvements in power output and rate-of-force development (RFD) following a bout of r... more Short-term improvements in power output and rate-of-force development (RFD) following a bout of resistance exercise believed to be the result of post-activation potentiation (PAP) response. Traditionally PAP-response is investigated after a session of heavy resistance training exercise, which due it is low-velocity, does not appear to be the most suitable choice in all situations. An introduction to complex training provided. The purpose of this research is to review if there is a comparable PAP response following a bout of plyometric training exercise measured during counter-movement jump (CMJ) performance on the Chrono Jump contact mat.
Blood Flow Restriction Training: A Narrative Review of the Mechanism and Practical Utility , 2020
Resistance training exercises focussing on increasing musculature cross-sectional area (CSA) are ... more Resistance training exercises focussing on increasing musculature cross-sectional area (CSA) are traditionally prescribed with loads of ≥70% of the one-repetition maximum (1RM). The invention of training with partially occluded arterial blood flow (i.e., blood flow restriction training {BFR}) challenges this approach, with empirical evidence indicating an improved CSA elicited with external loads as low as 30% of the 1RM. Occlusion of blood flow increases metabolic stress—a primary driver of the hypertrophic response—via the recruitment of fast-twitch muscle fibres and subsequent localised hypoxia. Other mechanistic processes include mechano-transduction, muscle damage, cell swelling, and the production of reactive oxygen species and their modifications, including nitric oxide and heat shock proteins. These mechanisms are briefly discussed in this article, along with a practical application of blood flow restriction training.
4-week maximal strength mesocycle for a Gaelic Football player , 2019
The author presents a 4-week maximal strength (emphasis) mesocycle for a Gaelic Football player, ... more The author presents a 4-week maximal strength (emphasis) mesocycle for a Gaelic Football player, including the rationale behind the plan and latest insights of the sport- and exercise science research field with over a hundred references.
The Physiological Characteristics of an Elite Sprinter: Pure Genetics or Nurtured Through Physical Training? , 2023
The remarkable athletic performance of Usain Bolt, who set a world record by running the 100-mete... more The remarkable athletic performance of Usain Bolt, who set a world record by running the 100-meter track and field in just 9.58 seconds, has stimulated inquiry into the interplay between genetics and training in elite sprinting performance. To scientifically investigate this topic, it is necessary to comprehend the physiological features that differentiate elite sprinters from other athletes, specifically endurance athletes. Hence, this article will briefly elaborate on the significance of muscle fibre composition, metabolic efficiency, and body composition in influencing the performance of elite sprinters and how these factors interact with genetics and training.
The Modern Performance Coach: Three Steps to Thrive in Today's World, 2022
Sports performance is a complicated phenomenon wherein multiple biological subsystems interact wi... more Sports performance is a complicated phenomenon wherein multiple biological subsystems interact with each other in a context-specific manner. The performance coach is the individual who guides athletes through this complex and indeterministic sports world. Unfortunately, the art of coaching has become overshadowed, directing into a dominance of rigorously-controlled and narrowly focused empirical studies, neglecting the essence of the coach. Hence, this article reintroduces the performance coach as of supreme priority. For the coach, broadening the lens and embracing system thinking, as it harmonises with the complexity of the human body, clears the road for constructing a mental model. This mental model should include, among other things, ethical-decision making and teaching sportsmanship. Ultimately, the coach balances the sciences with validation in practice, utilising statistical methods to assess performance numerically along the way. These elements are integral to becoming a modern performance coach and creating an ecosystem wherein all athletes can achieve excellence in their respective sports.
A report on the difference between countermovement jump height (cm) and relative peak power output (W∙kg−1) in groups with a Functional Movement Screening™ deep squat scores of two and three, 2022
Purpose: This study examines differences in countermovement jump (CMJ) height (cm) and relative p... more Purpose: This study examines differences in countermovement jump (CMJ) height (cm) and relative peak power (W∙kg−1) in participants with Functional Movement Screening™ Deep Squat (FMS™ DS) scores of two and three.
Method: Nineteen personal training clients were recruited (age: 41 ± 7 years; stature: 1.82 ± 0.06 meters; body mass: 85.1 ± 8.8 kg; predicted body fat: 23.8 ± 4.3%; resistance training experience: 97 ± 88 months). Participants who met the study’s criteria performed FMS™ DS and CMJ testing. Outcome data were inspected for normality, and an independent t-test was utilised to compare the groups.
Result: Inferential statistics revealed a meaningful difference between the CMJ data of the FMS™ DS two group (26.487 ± 5.932 cm) compared to the FMS™ DS three group (38.211 ± 8.041 cm) (Meandiff 11.275 cm; 95% CI {4.938 to 18.511 cm}; p = 0.03; Cohen’s dav = 1.68 {very large}). Concerning relative peak power, the FMS™ DS two group recorded inferior outputs (41.313 ± 3760 W∙kg−1) compared to the FMS™ DS three group (48.297 ± 4.597 W∙kg−1) (Meandiff 6.984 W∙kg−1; 95% CI {2.895 to 11.073 W∙kg−1}; p = 0.03; Cohen’s dav = 1.67 {very large}).
Conclusion: This research reveals superior CMJ height and relative peak power values in personal training clients scoring three points on the FMS™ DS.
Correlation Between Isometric Mid-Thigh Pull Force-Time Characteristics and Clubhead Swing Speed in Amateur Male Golfers: Research Design, 2022
Golf is an enormously popular sport played by many around the world. Because of increasing partic... more Golf is an enormously popular sport played by many around the world. Because of increasing participation, researchers have studied several relationships between quantifiable variables with golf performance. Many of these studies, however, use high-tech, expensive equipment. To counter: gym-based solutions have been pioneered but not extensively studied. This study examines the potential correlation between the isometric mid-thigh pull force-time characteristics and clubhead speed in amateur male golfers. The author hypothesized a moderate correlation; professional coaches potentially utilize this data for designing physiological and sport-specific training and monitor its potency on golf performance.
This article is written with a basis on work-related situations, albeit not with coaching golf am... more This article is written with a basis on work-related situations, albeit not with coaching golf amateurs. Still, a similar obstacle is rooted concerning clients' skill acquisition in personal training practice. The conservative idea that the more it burns, the better it is, elicits the explicit attentional focus on body parts. This deliberate focus of mental activity is termed concentration (Matlin, 2009) and is associated with depreciating fluency and economics of the movement patterns (Wulf, 2013). By embracing an evidence-based method concerning implementing psychological skills training and successful coaching, adverse outcomes of the golfer's insufficient or inaccurate (directed) concentration are efficiently reversed. The mental abilities for advancing concentration comprise shifting attention and imagery training with the 'mind's eye' (Rademaker and Pearson, 2012). Finally, offering and initiating mental training is detailed under the upcoming topics, including text, figures, and an infographic.
A Systematic Integration of a Hamstring Injury Prevention Program within a Soccer Mesocycle , 2021
Acting in a systematic pattern reduces the possible overwhelming complexity of introducing a comp... more Acting in a systematic pattern reduces the possible overwhelming complexity of introducing a comprehensive program in conjunction with other professionals. Harnessing the systematic approach as described in this essay support the coach in succeeding in this struggle.
Physiological mechanisms and evidence-based methods for body temperature regulation during exercising in hot and cold environments, 2021
Ever since global surface temperatures are dramatically rising because of climate change, evidenc... more Ever since global surface temperatures are dramatically rising because of climate change, evidence-based strategies for aiding athletes adaptive physiological responses to environmental conditions are becoming of enormous value for the Strength and Conditioning Coach.
Coaching Wheelchair Users: Fundamental Principles and Program Designing, 2021
The Strength and Conditioning Coach endures various responsibilities within the exercise, health,... more The Strength and Conditioning Coach endures various responsibilities within the exercise, health, and performance science disciplines. Obligations differ from inspiring sports participation and educating others on healthful nutrition to offering exercise science services within the healthcare system (Tod and Lavellee, 2012). Moreover, an instance of this adaptive need is when delivering exercise training sessions to wheelchair users. The fundamental principles of coaching a wheelchair user and an example of program designing is presented within this article.
Sports competition can effectuate a psychological state of arousal; that predisposes the athlete ... more Sports competition can effectuate a psychological state of arousal; that predisposes the athlete to anxiety. Anxiety is prejudiced as a negative effector of sporting performance, although it can significantly boost sports performance. This brief article discusses the components of anxiety, sources of anxiety, and frequently utilised measurement tools.
Coaching Styles Applied to Different Training Sections, 2021
The coach has the responsibility to establish the optimal learning environment for his/her athlet... more The coach has the responsibility to establish the optimal learning environment for his/her athletes. Numeral numbers of coaching styles exist to facilitates the optimal atmosphere. During this article, a description of multiple coaching styles is offered. The application is constructed for warm-ups, fundamental movements skills, speed- and reaction training, technical practise and skills development and the cool-down: concerning athletes' level of play and maturational status.
An introduction to metabolic energy pathways utilized during sporting activities and fatigue in sports, 2020
Almost all bodily functions operate by the availability of adenosine-tri-phosphate or ATP; howeve... more Almost all bodily functions operate by the availability of adenosine-tri-phosphate or ATP; however, the storage capacity of ATP is limited. Regeneration of ATP occurs through three metabolic pathways, that although often misunderstood, can work together with the combined goal of re-synthesis of ATP to sustaining activities. In the second part, an introduction to fatigue and running economy is presented.
Speed training mesocycle for the field hockey athlete: A case study, 2020
To effectively design a science-and individualized program, the Strength & Conditioning coach, mu... more To effectively design a science-and individualized program, the Strength & Conditioning coach, must perform a needs analyses on the athlete. Incorporating advancements in the modern sport-and exercise science literature should include a substantial portion of the establishment of the program. On completion of the needs analyses, an effective program is designed to enhance-and optimize the athletes' performance. During this case study, all of these steps are manifested, including the rationale behind the program design.
Utilizing the velocity-based training method among personal training clients, 2020
Coaching technology devices are a necessity for the personal trainer. The Linear Position Transdu... more Coaching technology devices are a necessity for the personal trainer. The Linear Position Transducer (LPT) is used to measure barbell displacement, and thus, measures kinetic (power) and kinematics (velocity). Personally, the ChronoJump linear encoder is favoured since it is straightforward to use and reasonably affordable. During this article; predicting 1RM, load-velocity profiling, and practical applications are broadly discussed.
The usefulness of the linear position transducer on program designing for the personal trainer and strength and conditioning coach, 2020
Coaching technology devices are a necessity for personal trainers and strength & conditioning coa... more Coaching technology devices are a necessity for personal trainers and strength & conditioning coach. One of them is the Linear precision transducer (LPT) where direct measurements of many variables as power (kinetic) and velocity (kinematic) are collected. The LPT can be both used as testing- as a training device. Personally, the ChronoJump linear encoder is favoured since it is straightforward to use and reasonably affordable.
The Usefulness of jumping technology on program designing for the personal training and strength and conditioning coach , 2020
Nowadays, practical technological tools for assessing jumping performance are broadly available. ... more Nowadays, practical technological tools for assessing jumping performance are broadly available. Jump test is timesaving and of excellent reliability and validity. The author uses the ChronoJump contact mat; the ChronoJump contact mat is successful and independently tested for reliability and validity. Test results can be used to develop an effective training program for clients and athletes.
Resistance Training for Youth Athletes: An Introduction, 2020
The term youth athlete is associated with children <19 years of chronological age, although biolo... more The term youth athlete is associated with children <19 years of chronological age, although biological age may be a better alternative since this takes into account present development status and physiological markers. Most youths are not as active as advised, which can have a tremendous impact on chronic disease risk that can continue growing during later stages of life. Important considerations for developing a resistance training program are that children are not mini-adults. So, training must be fun, for the age of 6-8 resistance training with bodyweight only is effective, >8 years training with 60% of 1RM aiming for 6-15 repetitions with a rest interval of 2-5 minutes is recommended. Lifting techniques and adult supervision during training are fundamental to prevent injuries and damage to the epiphyseal growth plates.
Resistance Training for Elderly: An Introduction, 2020
Individuals >65 years of age typically defined as elderly. In the US, estimated that >70 million ... more Individuals >65 years of age typically defined as elderly. In the US, estimated that >70 million people would be elderly by the year 2050. Becoming the elderly can have a tremendous influence on psychosocial factors, and disease risk rises. Resistance training can reduce disease risk factors, such as cardiovascular disease, cancer, diabetes, and osteoporosis, and can improve one cross-section area (CSA) up to 10% in 6 weeks. Risk considerations, such as low self-efficacy, hearing impairment, visual impairment, thermoregulation problems, and pathological factors, must be taken in mind when designing a training program for the elderly. General guidelines of 2-3 days of resistance training, 1-3 sets, 8-20 repetitions, and a load of 40-80% of the 1RM. Addressing nutritional information to elderly clients is suggested.
Post-activation Potentiation effect following a bout of plyometric training on counter-movement jump performance and an introduction to complex training, 2020
Short-term improvements in power output and rate-of-force development (RFD) following a bout of r... more Short-term improvements in power output and rate-of-force development (RFD) following a bout of resistance exercise believed to be the result of post-activation potentiation (PAP) response. Traditionally PAP-response is investigated after a session of heavy resistance training exercise, which due it is low-velocity, does not appear to be the most suitable choice in all situations. An introduction to complex training provided. The purpose of this research is to review if there is a comparable PAP response following a bout of plyometric training exercise measured during counter-movement jump (CMJ) performance on the Chrono Jump contact mat.
Blood Flow Restriction Training: A Narrative Review of the Mechanism and Practical Utility , 2020
Resistance training exercises focussing on increasing musculature cross-sectional area (CSA) are ... more Resistance training exercises focussing on increasing musculature cross-sectional area (CSA) are traditionally prescribed with loads of ≥70% of the one-repetition maximum (1RM). The invention of training with partially occluded arterial blood flow (i.e., blood flow restriction training {BFR}) challenges this approach, with empirical evidence indicating an improved CSA elicited with external loads as low as 30% of the 1RM. Occlusion of blood flow increases metabolic stress—a primary driver of the hypertrophic response—via the recruitment of fast-twitch muscle fibres and subsequent localised hypoxia. Other mechanistic processes include mechano-transduction, muscle damage, cell swelling, and the production of reactive oxygen species and their modifications, including nitric oxide and heat shock proteins. These mechanisms are briefly discussed in this article, along with a practical application of blood flow restriction training.
4-week maximal strength mesocycle for a Gaelic Football player , 2019
The author presents a 4-week maximal strength (emphasis) mesocycle for a Gaelic Football player, ... more The author presents a 4-week maximal strength (emphasis) mesocycle for a Gaelic Football player, including the rationale behind the plan and latest insights of the sport- and exercise science research field with over a hundred references.
A Narrative Review and Feasibility Study of a Quantitative Decision-Making Tree for a High-Performance Centre: A Collaborative Approach, 2024
Introduction: In human health and performance development, an interdisciplinary team intends to i... more Introduction: In human health and performance development, an interdisciplinary team intends to induce an ergogenic performance effect via the manipulation of intrinsic performance determinants (e.g., biomotoric qualities) while concomitantly reducing the depressive impact of extrinsic ''stressors'' conducted through delivering sociological-supportive supervision (Brown & Fletcher, 2017; Bishop & Gerard, 2016; Salconovic et al., 2022). Unambiguous, quantitatively supported information cultivates avenues in the communicative infrastructure for conveying information between professional team members (Buchheit, 2013; Gyllensten et al., 2023). Accordingly, the evident conditional significance of interprofessional communication, especially in establishing performance reports, encouraged the research on a quantitative decision-making model. Methods: The sociodemographic characteristics of the high-performance facility attendees and quantitative testing prospects were evaluated following the narrative review guidelines Gregory and Denniss (2018) postulated. Subsequently, the viability of those prospects was investigated with a feasibility analysis utilising a modified framework of Ssegawa and Muzinda (2021). Results: The narrative review and feasibility research elucidated a quantitative decision-making tree designed as a catalyst, wherein the model utilises pre-screening, quantitative testing and psycho-sociological data to assign suitable specialists who can tailor the consecutive (training-)interventions (Hawley, 2008). Discussion: The model cultivates an avenue for unambiguous communication (Kuruvilla, Mishra & Ghosh, 2023; Putente-Maestu, 2020). However, the viability of quantitative testing is conditional on the sociodemographic characteristics of the attendees and the feasibility of testing options. Conclusion: Structuring the acquisition of quantitative testing data cultivates a pathway for interdisciplinary teams to diminish communication noise and optimise their services.
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Method: Nineteen personal training clients were recruited (age: 41 ± 7 years; stature: 1.82 ± 0.06 meters; body mass: 85.1 ± 8.8 kg; predicted body fat: 23.8 ± 4.3%; resistance training experience: 97 ± 88 months). Participants who met the study’s criteria performed FMS™ DS and CMJ testing. Outcome data were inspected for normality, and an independent t-test was utilised to compare the groups.
Result: Inferential statistics revealed a meaningful difference between the CMJ data of the FMS™ DS two group (26.487 ± 5.932 cm) compared to the FMS™ DS three group (38.211 ± 8.041 cm) (Meandiff 11.275 cm; 95% CI {4.938 to 18.511 cm}; p = 0.03; Cohen’s dav = 1.68 {very large}). Concerning relative peak power, the FMS™ DS two group recorded inferior outputs (41.313 ± 3760 W∙kg−1) compared to the FMS™ DS three group (48.297 ± 4.597 W∙kg−1) (Meandiff 6.984 W∙kg−1; 95% CI {2.895 to 11.073 W∙kg−1}; p = 0.03; Cohen’s dav = 1.67 {very large}).
Conclusion: This research reveals superior CMJ height and relative peak power values in personal training clients scoring three points on the FMS™ DS.
performance.
Finally, offering and initiating mental training is detailed under the upcoming topics, including text, figures, and an infographic.
Method: Nineteen personal training clients were recruited (age: 41 ± 7 years; stature: 1.82 ± 0.06 meters; body mass: 85.1 ± 8.8 kg; predicted body fat: 23.8 ± 4.3%; resistance training experience: 97 ± 88 months). Participants who met the study’s criteria performed FMS™ DS and CMJ testing. Outcome data were inspected for normality, and an independent t-test was utilised to compare the groups.
Result: Inferential statistics revealed a meaningful difference between the CMJ data of the FMS™ DS two group (26.487 ± 5.932 cm) compared to the FMS™ DS three group (38.211 ± 8.041 cm) (Meandiff 11.275 cm; 95% CI {4.938 to 18.511 cm}; p = 0.03; Cohen’s dav = 1.68 {very large}). Concerning relative peak power, the FMS™ DS two group recorded inferior outputs (41.313 ± 3760 W∙kg−1) compared to the FMS™ DS three group (48.297 ± 4.597 W∙kg−1) (Meandiff 6.984 W∙kg−1; 95% CI {2.895 to 11.073 W∙kg−1}; p = 0.03; Cohen’s dav = 1.67 {very large}).
Conclusion: This research reveals superior CMJ height and relative peak power values in personal training clients scoring three points on the FMS™ DS.
performance.
Finally, offering and initiating mental training is detailed under the upcoming topics, including text, figures, and an infographic.
Methods: The sociodemographic characteristics of the high-performance facility attendees and quantitative testing prospects were evaluated following the narrative review guidelines Gregory and Denniss (2018) postulated. Subsequently, the viability of those prospects was investigated with a feasibility analysis utilising a modified framework of Ssegawa and Muzinda (2021).
Results: The narrative review and feasibility research elucidated a quantitative decision-making tree designed as a catalyst, wherein the model utilises pre-screening, quantitative testing and psycho-sociological data to assign suitable specialists who can tailor the consecutive (training-)interventions (Hawley, 2008).
Discussion: The model cultivates an avenue for unambiguous communication (Kuruvilla, Mishra & Ghosh, 2023; Putente-Maestu, 2020). However, the viability of quantitative testing is conditional on the sociodemographic characteristics of the attendees and the feasibility of testing options.
Conclusion: Structuring the acquisition of quantitative testing data cultivates a pathway for interdisciplinary teams to diminish communication noise and optimise their services.