Creatine Needs HELP!

Everybody knows that creatine improves resistance training benefits or does it?
From recent and passed research it definite that you do get improved training results from using creatine as a supplement. But creatine can’t fight the good fight of trying to build muscle without some insiders help.

Here is a list of tips:
Adding creatine to a good 100g carbohydrate drink can increase absorption drastically. Dextrose increases insulin levels which increases carbohydrate absorption. Maltodextrin improves energy levels. Fructose improves liver glycogen.
Taurine improves cell and muscle volume. Improves drawing fluid into the muscle which can increase the muscle size.
Phosphate increases lactate buffering. Also increases ph stability within the stomach to increase absorption.
Vitamins’ C and E increase removal of waste products

The usage of the following can also aid in the absorption of creatine in the system:
1. Chromiam Picolinate
2. Vanadyl Sulphate
3. Alpha Lipoic Acid
4. D-Pinnitol

Also taking the creatine in a warmer form may also increase the absorption.

Regards
Chrysilla Stander

Whole Body Training Program for an Active Female:
Day 1:Exercise,Intensity,Sets of exercises)

1. Ball wall Squat Body Weight (BW)
12
60-75%
3

2. Dumbbell bench press
10
75%
3
3. Leg Press
12
60-75%
3
4. Bicep Curl Dumbbell
10
75%
3

5. Sumo Squat with the feet everted
(Superset 2)
12
60-75%
3
6. Front and lateral raises
10
75%
3
7. Sumo Squat with feet in the neutral position
12
60-75%
3




8. Modified Pull Ups (BW)
10
60-75%
3
9. Modified Push Ups(BW)
10
60-75%
3


Day 2:

1. ¼ Dead lift

12
60-75%
3

2. Shoulder press
10
75%
3
3. Bent Over row
10
75%
3
4. 1min cycle
1
75%
3




5. ¼ Squat
10
60%
3
6. Lateral Pull downs
10
60-75%
3
7. Bent over triceps kickback
10
60-75%
3




8. Hamstring Curl
12
60-75%
3
9. Hammer Curls
10
75%
3


Day 3:

1. Swinging leg raises
10-12 for all
All intensities should be set at 60-75%
3 Sets of all exercises
2. Bridge and curl on ball

3. Push up and curl on ball

4. Side and front crunches on Physio-ball

5. Ball wall Squat Body Weight (BW)

6. Dumbbell bench pre

7. Leg Press

8. Bicep Curl Dumbbell


Besides the training program a warm up should be done prior to training as well as an abdominal workout if desired. Don’t forget the cool down and always stretch before and after your training.

Regards
Chrysilla Stander

Off Season Vs In Season
The difference is drastic people but is there a difference. A senior student provided me with a very controversial statement recently “There is no such thing as sports specific training”.
The theory is that no exercise done during resistance training can mimic a dynamic movement as a movement done on the field or court. So the only way to improve your sport is by actually playing the sport.

So WHY have the proverbial Off-season?
Should Teko Modise, Pierre Spies, AB De Villiers not get a rest from crazy schedules? Because honestly neither of these 3 get a quality 4 to 5 month Off-season?
But what’s the definitive functional meaning of Off season and In-season. Off season is time spent away from your professional sport, correcting muscle imbalances, increasing strength and fitness for the future season ahead. In-season being the time where the professional season takes place, where all energy is spent on game strategy and improving game related skills i.e. set piece moves and rectifying mistakes from game situation.

During In-season, shouldn’t time be spent on maintaining fitness and brushing up skills not learning new skills and new strategies? Due to insufficient pre-season training structure new skill development is substituted rather than game specific training. This is where playing your professional sport in the off season on weekly or monthly basis can in long-term improve your ability to adapt and perfect in season performance.

Resistance training can only strengthen 1 or 2 planes of movement that will improve performance. Don’t get me wrong that resistance training does not improve sports specific performance; it does but only to a certain degree. Depending on what type of athlete (professional or social) you are, not what sport you play is the crucial decider how much resistance training will improve your skill levels for In-season performance.

There are many dynamic exercises specific to sport out there that have not been explored and the public has never seen before.

Relation to Training:

Seasonal training should be planned
Each aspect of the training and sport should be covered in the training
Each individual should adjust their training to their personal needs
Season Specific training and adjustments need to be accurate, this should be decided by the athlete and the coaching staff
All the training combined aids to the end product not just the training in one season. If the training was not properly executed then the athlete might lack in one department of fitness

Regards
Chrysilla Stander

Thank you to Tyrone Henry

Netball Agility Drills for An In-Season Training program.

Ladder Drills: (Quick feet for all)

1. 2 in 1 in
2. 2 out 2 in
3. 2 out 1 in
4. 1 out 2 in
5. Double step in 1 step off out

More ladder drills:

1. Single leg vertical bound
2. Single leg horizontal game
3. Single leg lateral bound

Agility Drills that you can set up:

1. T-Drill
2. Illinois Drills

Zig- Zag Drills:

1. Sprint –Sprint
2. Sprint-Backtrack
3. Sprint-Side Step
4. Side Step-Side Step
Cross Drill:

1. Sprint- Backtrack-Side Step- Side Step- Backtrack

Other Agility Exercises:

1. Skiers
2. Froggies
3. Skiers and External Rotation
4. Depth Jumps
5. Box Jumps

Bosu Ball Stability Drills Balancing on one leg and on both legs then close your eyes and repeat the same drills.

Regards
Chrysilla Stander

Is your diet your Friend or Foe?

Many people do not follow the right diet. They may believe that they are following the right eating plan but it MIGHT not be right.

Some combinations of food groups can aid in performance and others can make it more difficult for you to sustain energy.
For any athlete to be successful the diet needs to be as structured as your training program. Many athletes consult a dietician for this reason and rightfully so. They provide athletes with the knowledge to make the right choices when it comes to food and food selection.
Does every athlete always follow these programs? No unfortunately not.

So what can you do to make your diet structured and efficient for YOU?
1. Firstly you need to make the decision to be open to suggestions
2. Secondly you must be willing to experiment with the changes
3.And thirdly you must try and stick to your eating program once you have received it

Remember diets are often guidelines for you to follow. You can make changes as long as they are justified and appropriate for your lifestyle.

A book I read called the Plus Minus Eat plan by Mari Hudson (Health 24) indicates some food sources and dietary behavioral changes that can be made to make your diet your friend and not your foe.

Here are some guidelines to follow when constructing you eating plan:
1.Carbohydrates should form the basis for your eating plan and should constitute 55-60% of your food intake
2.Protein intake varies from person to person but a moderately active individual should consume about ±1- 1-2g of protein for every kilogram of BW this can increase up to 1.8g/kg if you do strength training extensively
3.Fat intake should be limited to 20-30% of your daily food intake

These are just basic guidelines, but if they are followed it can make planning your meal a simpler task.

If you become more active you should attempt to eat a bit more than you would normally eat in a day just to maintain energy levels and not to prolong your recovery time between training sessions.

Food adsorption also plays a role in the energy supply of the body. What you eat might be equally important when you eat it. Before, after and during your workout you should be consuming energy containing foods or drinks. Going without water or a sport drink during your training session can have more negative effects than not training at all. If you do not drink enough water during your training you might dehydrate or pass out. If this does happen you r body will need time to recover and your next session will be delayed and so will the next.
During your session you should drink 250-300ml of water for every 30min that your train. This is a lot to some individuals but consider your perspiration rate and than reconsider the previous statement. After an extensive training program you can lose up to 2kg in weight. For those who are getting excited about that please don’t, it can be dangerous and in the heat potentially life threatening.

If you want to maintain energy levels and delay fatigue you should take in a sports drink that has HIGH carbohydrate content as well as sugar content.

After training this should be repeated to increase the recovery time. Something as simple as fruit juice can aid in recovery.

As far as eating goes this is a bit more complex but nothing to difficult to prepare:
1. Have balanced meals with a high carbohydrate content an intermediate protein content and a low fat content
2. Eat before an event but eat selectively, chose foods that digests slowly but does not make you bloated such as a slice of toast with peanut butter
3. During your event eat a fruit that has a low acidic quality and high sugar content (Fructose) maybe an apple or banana
4. After you event have another balanced meal containing carbohydrates, proteins and fats.
5. Maintain hydration

Foods with a High GI index can be eaten after the game but avoid these types of foods in endurance events. Events that require quick energy release high GI foods can be taken. For endurance events eat Low GI foods to sustain energy levels.

Simple steps to make competition and training simpler!

Regards
Chrysilla Stander

References:

1.http://www.lifeclinic.com/focus/nutrition/food-pyramid.asp

2.Plus Minus Eat Plan ( Mari Hudson-Health24)