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Sporting Excellence #0011 => Jan 2006
January 16, 2006
JANUARY 2006

This newsletter is brought to you by:

http://www.sport-fitness-advisor.com

You can view back issues online here:

http://www.sport-fitness-advisor.com/Sporting_Excellence-backissues.html

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TABLE OF CONTENTS - JANUARY 2006

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Here's the contents in brief for this issue of Sporting Excellence

1. Coming Up in 2006...

2. How To Increase Your Vertical Jump

3. News - Antioxidants Have No Effect On Muscle Damage After An Ultra Marathon Run

4. Sample Endurance Running Programs

5. Isometric Exercises For Total Body Static Strength

6. News - The Best Form Of Sugar For Athletes?

7. The Anatomy & Physiology of Our Muscles

8. A Sample 10k Training Program

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1. Coming Up in 2006...

The last year has seen Sports Fitness Advisor become one of the top 4 sports training sites on the Net (according to Alexa.com). With an ever-increasing number of visitors and a subscriber base to Sporting Excellence that continues to grow exponentially, some exciting developments are planned for the coming year... additions that will benefit many amateur, collegiate and semi-professional athletes and coaches. First up...

Sports Fitness Advisor will continue to expand with new sections focusing on boxing, hockey, ice hockey, lacrosse, martial arts, outdoor sports, rugby, softball, swimming, track & field, volleyball, wrestling and conditioning for children. Secondly...

The site will be joined by 4 other sites with the same look & feel and the same commitment to high-quality, usable, FREE training articles. The sites are:

Sports Nutrition Advisor
Sports Supplement Advisor
Sports Injury Advisor
Sports Psychology Advisor

Finally, and perhaps most excitingly, this network of Sports Advisor sites will be underpinned by SportingExcellence.com...

Sporting Excellence will allow athletes and coaches to invest in cutting-edge, peak performance services that will take their performance to a new level. Although the list of products and services is still to be finalized some of offerings you can look forward to include:

  • Comprehensive, proprietary, sport-specific training programs designed by top sports conditioning specialists.
  • Sports Nutrition and meal planning software (unlike anything you've seem before).
  • Bespoke customized plans for athletes who want that competitive edge.
  • Dietary analysis from a registered nutritionist complete with dietary guidelines based on your sport and objectives.
  • Sports Psychological analysis with personalized tools for tapping your full potential.
  • Access to the most effective (according to independent clinical trials) sports supplements and ergogenic aids.

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    2. How To Increase Your Vertical Jump

    With the right training techniques you can increase vertical jump performance significantly. These sample programs cover a variety of ways (all effective in their own right) to improve your jump performance...

    http://www.sport-fitness-advisor.com/increaseverticaljump.html

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    3. Antioxidants Have No Effect On Muscle Damage After An Ultra Marathon Run

    It has been suggested that higher doses of supplementary antioxidants (particularly vitamin C and E) may prevent delayed onset of muscle soreness. A recent 2006 study monitored the effects 6 weeks of vitamin supplementation on exercise-induce muscle damage following a 50km run. Twenty two runners were randomly assigned either a placebo or antioxidant complex (1000 mg vitamin C, 300 mg vitamin E per day). Supplementation began 6 weeks before the event. Blood samples were taken at several stage pre-race, during and post- race. Plasma levels of alpha-tocopherol (vitamin E), ascorbic acid (vitamin C) and muscle damage markers such as creatine kinase and lactate dehydrogenase were measured. Maximal voluntary contraction of the hamstrings and quadriceps was also assessed. Results found that blood vitamin levels increased following supplementation compared to the placebo. Muscle damage markers peaked 2 hours and 1 day post-race but no significant difference was found between the groups. Maximal voluntary contraction decreased 14% in the hamstrings and 26% in the quadriceps - again with no difference between the groups.

    This study suggests that athletes who are well nourished and not vitamin-deficient gain no performance or recovery advantages by taking additional vitamin supplements.

    Med Sci Sports Exerc. 2006 Jan;38(1):72-80

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    4. Sample Endurance Running Programs

    There are several different types of endurance running sessions - each with a different, specific outcome. The duration, frequency and intensity of sessions vary with each form of training. This article outlines each type of endurance running program along with some sample programs for the different events and sports they are most suitable for.

    http://www.sport-fitness-advisor.com/endurance-running.html

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    5. Isometric Exercises For Total Body Static Strength

    These isometric exercises require little or no equipment and can be performed at home. Static contraction training is often used in rehabilitation and is also useful for some sports...

    http://www.sport-fitness-advisor.com/isometric-exercises.html

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    6. The Best Form of Sugar For Athletes?

    Dextrose (a naturally occurring sugar) may be a more effective performance-enhancing supplement for athletes than the widely used sugar supplement ribose, according to a Cleveland Clinic-led study of 31 female college rowers. During the study, 18 of the women received supplemental drinks with 10 grams of dextrose and the other 13 women received a drink with 10 grams of ribose. The women were tracked on how they performed on 2,000-meter rowing time trials over eight weeks.

    The women who took the dextrose drink showed a median improvement of 15.2 seconds over eight weeks, compared to a median improvement of 5.2 seconds among the women who took the ribose drink. The findings open the door for future research, said study author Dr. Michael Macknin, chairman of general pediatrics, Children's Hospital at the Cleveland Clinic. "This could springboard research into the exact amount of sugar required to optimize performance and what amounts can most effectively enhance the performance of athletes competing in different types of events," Macknin said. Dextrose is a form of glucose widely used as a sweetener while ribose is a five-carbon sugar often found in fruits.

    The study appears in the Jan. 9 issue of the Clinical Journal of Sports Medicine.

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    7. The Anatomy & Physiology of Our Muscles

    For anyone interested in the science behind human performance, this article covers the anatomy of human muscle. While the subject is often confusing the images should give even the lay person a clear understanding of how our muscles are made up...

    http://www.sport-fitness-advisor.com/muscle-anatomy.html

    And if you'd like to know how human muscle moves, this complimentary article discusses the ins and outs of sliding filament theory...

    http://www.sport-fitness-advisor.com/sliding-filament-theory.html

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    8. A Sample 10k Training Program (Advanced)

    If you're an experienced runner, this 8-week, 10k training program is designed to improve your times by incorporating more advanced forms of conditioning. The program makes use of intense tempo and interval training and some strength training is also incorporated into the plan.

    http://www.sport-fitness-advisor.com/10k-training.html

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    That's it for the first issue of Sporting Excellence in 2006.

    Remember if you have any questions regarding this issue's content (or sports training in general) I can be contacted at:

    http://www.sport-fitness-advisor.com/contactus.html

    All the best and may 2006 be a prosperous, healthy and happy year.

    Phil Davies.

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