Back to Back Issues Page
Sporting Excellence #004 => Kettlebell Training
April 08, 2005

Your Guide to Athletic Peak Performance

Issue #004
April 08 2005


To bring you high-quality, usable, sports training information AND keep it free to all.

Cutting-edge, well-researched and up-to-date - Sporting Excellence delivers peak performance strategies and training programs to help take your game to the next level.

The mission is quite simply to be the very best, Free, online resource for sporting excellence.


If you think Sporting Excellence offers real value then please do a friend (and me) a big favor..."pass it on" to them. If someone DID forward this issue on to you, and you enjoy what you read, please subscribe by visiting...





    1)Basketball and Football Training Articles Now Added

    2)Girevoy Sport - Are You Tough Enough?






Basketball and Football Training Articles Now Added

A selection of basketball and football training programs and articles have just been added to the site. More will be added over the coming weeks. Others to follow include... tennis, baseball, marathon, hockey, ice hockey, golf track & field, cycling, swimming, martial arts, volleyball, triathlon, badminton, squash, rowing, rugby, swimming, lacrosse, skiing and wrestling.

Don't see your sport there? Let me know. Just reply to this newsletter.

You can find the basketball and football articles by clicking on the links below (or pasting them into your browser's address bar).



Girevoy Sport - Are You Tough Enough?

I have to admit before I received an e-mail from Jared Savik I'd never heard of Girvoy Sport (or GS for short). What I know now is that it must be one of the most physically demanding endeavours any athlete could take on...

Imagine performing Olympic lifts with two 24kg (53lb) dumbbells non-stop... for 10 minutes! It's like the Ironman Triathlon for Weightlifters! GS uses kettlebells - one of the most versatile and effective pieces of fitness equipment available...

I use Kettlebells frequently with athletes. If you haven't already, and you get the chance, incorporate some kettlebell exercises into your sports conditioning program (see this issue's training program for some ideas).

If you want a challenge - if you think you're up to the challenge - have a look into Girevoy Sport.

Jared Savik was the NAKF Girevoy Sport National Champion for 2004. See his site for more details.



Total Body Sports Conditioning Program Using Kettlebells

Used for over 100 years in Russia and the former Soviet Union, Kettlebells are now growing in popularity all over the world. Touted as one of the most effective, all-round pieces off exercise equipment this routine will help you build functional and core strength as well as mountains of sport-specific power.

Here's the link (no password required)...




Elite Sports Nutrition - Eating (and Drinking) to Maximize Every Aspect of Your Performance

PART 4 - The Best Sports Drinks and How to Make Your Own

In this final instalment of Elite Sports Nutrition we'll take an in-depth look at refuelling during sporting activity. And as we'll see, the longer the duration the more crucial it becomes to supply your body with regular top ups.

Part 4 follows on from last issue's instalment - how and why carbohydrate is THE most important nutrient to ANY athlete. If you missed that (or any previous issue) no problem...

Choosing the right sports drink can have a significant effect on your performance. In fact...

A carbohydrate-based solution can postpone fatigue by as much as 30 minutes. Not only that, it can stabilize blood sugar preventing light-headedness, headaches, nausea and the "jelly-like" muscles so often associated with prolonged, intense activity. But as always there are some ifs and buts...

If you choose the wrong TYPE of carbohydrate, if it's the wrong concentration, if you consume too much fluid, the effects on your body can be negative.

Don't worry though. You can easily make your own peak performance sports drink following the practical guidelines below.

But first lets look at why fluid replacement before and during exercise is so crucial...

During an elite marathon, runners can lose up to 8% of their total body weight through water loss (that's over 5 Litres). For most sports fluid loss will be less but still significant enough to severely affect performance. In fact, in very hot conditions, water loss through exercise can be life threatening.

Ideally to counteract dehydration you would consume 400-600mL (13-20oz) of cold water 10 to 20 minutes before competition and then at regular intervals during the event (150-250mL every 15 minutes or so).

Now on its own cold water is fine, but what happens when you add carbohydrate to the mix? After all we want to maintain blood sugar levels so it has a sparing effect on muscle glycogen - which keeps you going longer.

When you add carbohydrate to water (such as fructose in the form of concentrated orange juice) it hinders a process called 'gastric emptying'...

All gastric emptying relates to is how quickly the fluid passes through the stomach, into the small intestines before it's absorbed. As far as we're concerned, the quicker the better.

A solution that contains 40% carbohydrate empties the stomach much slower than plain water (0% carbohydrate). What that means is that high carb drinks such as Exceed High Carbohydrate Source and Gator Lode (up to 40% carbohydrate) are NOT the best fluids to consume during exercise. They're great after the event but during exercise you need something much less concentrated.

As a side note - the greater your stomach's fluid volume the quicker gastric emptying will be. This is another important reason to drink up to 600mL of fluid just before you begin, and topping up at regular intervals.

So how concentrated should your ideal sports drink be?

It should contain between 6-8% carbohydrate.

It should also contain a small amount of salt. Sodium concentration in the blood can reduce due to sweating and drinking lots of diluted fluids. If gets too low it can lead to nausea, headaches and blurred vision. Adding just a pinch of salt can offset this potential danger.

Sodium is also an electrolyte...

Electrolytes help control the passage of water between body compartments and they also help to maintain the acid-base balance of the body. Electrolytes (or lack of them) have been associated with muscle cramps in the latter stages of games and events.

Have you ever heard the terms "isotonic" or "hypotonic" in relation to sports drinks?

Here's what they mean...

  • Isotonic: contains fluid, electrolytes and 6-8% carbohydrate (best all round).
  • Hypotonic: contains fluid, electrolytes and a very small amount of carbohydrate (best in very hot/humid conditions).
  • Hypertonic: contains fluid and a large amount of carbohydrate (best for refuelling).

Sports drinks that contain more than one form of carbohydrate (glucose, fructose, sucrose, maltodextrin etc.) are more effective than if they contain just one of these substances. The fluid is absorbed more rapidly.

Effective sports drinks for re-hydration (isotonic) currently on the market include:

  • Gatorade - 6%
  • Exceed - 7.2%
  • Quick Kick - 4.7%
  • Lucozade Sport - 6.4%
  • High Five - 6%
  • Powerade - 6%

But what if you want to save money and make your own equally as effective sports drink?

Here's how to make the different types of sports drinks for next to nothing...

Isotonic Drink
Add 200mL of concentrated orange juice (orange squash) to 1 litre of water and add a pinch (1 gram) of table salt.

Hypotonic Drink
Add 100mL of concentrated orange juice to 1 litre of water and add a pinch (1 gram) of table salt.

Hypertonic Drink
Add 400mL of concentrated orange juice (orange squash) to 1 litre of water and add a pinch (1 gram) of table salt.


Written and produced by Phil Davies.
(c) copyright 2005 RIO Network LLC.

Back to Back Issues Page