If using sled dragging for ESW, do you think it is more productive to use various upper and lower body drills in a medley-type of workout(in order to work as much muscle mass in as many different ways as possible) or to just select a distance, load up a sled with as much weight as possible, and drag it(either forward or backward) back and forth for a set amount of time and resting for 30-60 seconds between trips?[/quote]
For recovery, simply pick one or two types of walks and do several trips of around 150-200 feet.
For building muscle mass and work capacity you can pick up as many as 4 types of walks and do 2-3 ‘‘sets’’ of 45-70 seconds for each.
[quote]RebelSell wrote:
CT,
you talk a lot about intra-workout BCAAs…how important is it that they are taken ‘intra’ workout?
More specifically (in my case, but I’m sure others are similar)
for 205 lb male: 15-20 g pre; 1/2-3/4 of Surge during; same strategy post.
so essentially, i am taking 0.1 before the workout and 0.1 after, as opposed to ‘during’. [/quote]
That’s not a bad strategy as the ‘‘before’’ intake will still allow you to have plenty of BCAAs floating around during your workout (BTW studies have shown that a PRE-workout shake is more anabolic than a POST-workout one). But I still prefer to include at least some BCAAs during the session.
[quote]RebelSell wrote:
as a follow up, if i switch to taking them during the workout, how should they be dosed? given that i need 20-40 grams, should i take like a gram or two between each set, a 40 gram dose mid workout, 4 x 10 gram doses, etc. (or is this minutiae)?
thanks for all your help.
[/quote]
Doesn’t matter, take it throughout the workout. If you keep your pre-workout intake, intra-workout BCAAs will be more important during the 2nd half of the session.
I’ve been increasing cals but my body is responding by burning more so I can increase further! BUT I want to keep it lean. I’m finding I get more energy and better workouts with some carbs…but I don’t want to add too many. My current protocol is:
1 serving berries, 20-30 (sometimes 40 I’ve been so hungry) g. of whey (so totals like immediately upon waking and 15 min beforew orking out.
20g. of BCAAs and glutamine druing but I’ve been hungry and started drinking Surge DURING my workout the last 3 workouts!
Either started during or all after I have 1 scoop of Surge, but I have started frequently having 1.5-2 scoops, so a total of 17-30g. of carbs here.
I also eat 20g. of whey after my workout
1-1.5 hours later I eat 40g. of protein (ostrich, shake) and 12-20g. of carbs from fruit and 10ish g. of carbs from TONs of veggies.
2-3 hours after this I switch to fats and have my mega dose of fat for the day which is 5 oz. of fatty salmon YUM
So on training days my total carbs are usually at 150ish and on arms days closer to 120ish, and on off days closer to 100ish. My fats are at 55-65g. I weigh 107 give or take.
SO…what option would keep me leanest:
Add more Surge immediatly after
Add surge DURING
Add more fruit before
Add more fruit 1.5 hours after
Add more complex carbs (sweet potatoe) 1.5 hours after
No more carbs, just more fat…
Thank you![/quote]
Add 1 piece of fruit and roughly 30g of complex carbs 1:5 hours post-workout
Go ‘‘old school’’ and add 1 tablespoon of MCT oil with your 3 main meals.
hey CT im looking for some help on reaching my bf and weight goal, i am 14 years old and i am a boxer,i weigh 185 at around 15% bf and i would like to be sub 10% at around 170 for boxing so i can gt more fights, my problem is dropping the weight, im pretty sure its my diet but the thing is i eat healthy and i cant drop weight, im actually training 6 days a week(3 strength training days,2 boxing and cardio everyday)
ive been trying for a year now to get to 170, your help would be appreciated
Hey thins I was wondering if you can help me. I am currently going to start doing night shifts. The problem i am havng is how to time my meals.
Say that im working mon and tue night i would probably wake up around 10 monday morning and manage to get a couple of hours of sleep during the day which menas im likely to be awake for around 20 hours for the whole of that day before i would sleep all of tuesday. when i work days i eat around 6 - 7 meals a day, like that prescribed by Berardi. I was wondering should i just space these meals out more or add in extra meals?
Do you think there is any correlation between fiber type and carb tolerance/insulin sensitivity? Do those with more Type 2b fibers have less tolerance to carbs and more insulin resistance?
Just wondering if you’ve written anything about in-season training for athletes?
I can’t find any articles about it, and “the black book of training secrets” doesn’t include anything about it.
I’m currently playing hockey games on wednesdays and saturdays, and I’m just performing a simple workout consisting of a Power Clean variation, press variation and a squat or chin-up variation once a week.
Basically, I’m looking for some tips or information about how to plan the training during the season.
Just wondering if you’ve written anything about in-season training for athletes?
I can’t find any articles about it, and “the black book of training secrets” doesn’t include anything about it.
I’m currently playing hockey games on wednesdays and saturdays, and I’m just performing a simple workout consisting of a Power Clean variation, press variation and a squat or chin-up variation once a week.
Basically, I’m looking for some tips or information about how to plan the training during the season.
Thanks
[/quote]
It depends on the amount of weekly games and the level of play. I have one guy who is pretty much in your situation. However both games are normally Friday and Sunday. He still trains hard 3x a week, plus one activation workout. He actually broke several squat records during the season.
His schedule is not exactly the same as yours, but here is what you could do.
Monday: Relatively hard leg session (which can include squats, deads and olympic lifts)
Tuesday: Upper body work
Wednesday: OFF
Thursday: Low intensity, higher reps leg work (I’d focus on unilateral work like lunges, split squats, etc.)
Friday: OFF
Saturday (assuming that you can train 6 hours before the game): Power clean 5 x 2 with a relatively light weight, jump squat 5 x 8-10 with 20% of your bodyweight… this is an activation session
Sunday: Upper body work… can be ‘‘hard’’ (chest/back/shoulders) if you are not tired or ‘‘easy’’ (beach work … arms) if you are tired.
Do you think there is any correlation between fiber type and carb tolerance/insulin sensitivity? Do those with more Type 2b fibers have less tolerance to carbs and more insulin resistance?[/quote]
It’s ONE factor; not the only one and rarely the one that has the most influence on one’s level of insulin sensitivity.
[quote]Christian Thibaudeau wrote:
crod266 wrote:
Thib, what would be good peri-workout supplentation for a hockey game. Should it be the same as a workout?
My players take the following:
2-3 hours before
150-200g white meat or fish
25g mixed nuts
[quote]totti13 wrote:
Christian Thibaudeau wrote:
crod266 wrote:
Thib, what would be good peri-workout supplentation for a hockey game. Should it be the same as a workout?
My players take the following:
2-3 hours before
150-200g white meat or fish
25g mixed nuts
Between 1st/2nd period
Surge 1/2 serving
BCAA 10g
Glutamine 10g
Post-game
Surge 1 serving
Glutamine 10g
2 pieces of fruit
90 minutes after
Solid meal with 200g of red meat and a moderate portion of carbs (e.g. one yam or one potato)
could this be applied for lean muscle gain?
[/quote]
Not in its entirety… it is specifically designed for a hockey game. Asking if it’s good for lean gains is like asking if a sprinter’s training is good for bodybuilding.
yes i dont have a lot of knowledge and experience and i hope to gain some in the future
and thus
i have another question
i have already 1,5 or even slightly more grams of protein per pound(more than 200grams)
is there a maximal fat intake-is for example 1g of fat per pound too much?
[quote]Christian Thibaudeau wrote:
crod266 wrote:
Thib, what would be good peri-workout supplentation for a hockey game. Should it be the same as a workout?
My players take the following:
2-3 hours before
150-200g white meat or fish
25g mixed nuts
1.When performing cleans and/or snatches for multiple reps, do you suggest bringing the weight back down under control or dropping the weight at the end of the rep and resetting?
Is one or the other of the methods more conducive to particular training goals?
Christian,
ReceptorMax says to take pre meal. i know youve mentioned over and over again about taking supplements w/ food. in your opinion is it still better to take this supplement mid meal? i ask because it doesnt seem to fit as a nervous system or brain type supplement
I have a few questions relating to some posts from above.
You said that “studies have shown that a PRE-workout shake is more anabolic than a POST-workout one.”
I know a lot of you recommendations have 0.2 g BCAA per lb. during and a “proper” shake post-workout, but in what types of cases do you currently favor a shake either before or before and during in addition to one after the workout?
Regarding your hockey players’ peri-game intake, do you favor 150-200g white meat or fish 2-3 hours before a game over “fattier” types/ cuts to prevent digestion from being slowed too much?
90 minutes after you give a yam or a potato as an example. I know for body composition purposes you tend to “rank” this below green veggies and fruit, but for recovery purposes do you prefer to include complex carbs like these? Are there other people and cases besides for an athlete after a sporting event for whom you’d suggest starchier carbs over more fruit in the first solid meal post workout or sporting event?
Do you include glutamine during and immediately post-game to assist in glycogen restoration without having to bump carb intake higher?
To one poster you suggested MCT oil…would coconut oil fit this bill or is there a special MCT supplement you suggest?
[quote]Christian Thibaudeau wrote:
Control_61 wrote:
Hi Coach.
Just wondering if you’ve written anything about in-season training for athletes?
I can’t find any articles about it, and “the black book of training secrets” doesn’t include anything about it.
I’m currently playing hockey games on wednesdays and saturdays, and I’m just performing a simple workout consisting of a Power Clean variation, press variation and a squat or chin-up variation once a week.
Basically, I’m looking for some tips or information about how to plan the training during the season.
Thanks
It depends on the amount of weekly games and the level of play. I have one guy who is pretty much in your situation. However both games are normally Friday and Sunday. He still trains hard 3x a week, plus one activation workout. He actually broke several squat records during the season.
His schedule is not exactly the same as yours, but here is what you could do.
Monday: Relatively hard leg session (which can include squats, deads and olympic lifts)
Tuesday: Upper body work
Wednesday: OFF
Thursday: Low intensity, higher reps leg work (I’d focus on unilateral work like lunges, split squats, etc.)
Friday: OFF
Saturday (assuming that you can train 6 hours before the game): Power clean 5 x 2 with a relatively light weight, jump squat 5 x 8-10 with 20% of your bodyweight… this is an activation session
Sunday: Upper body work… can be ‘‘hard’’ (chest/back/shoulders) if you are not tired or ‘‘easy’’ (beach work … arms) if you are tired.
[/quote]