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Sporting Excellence Has Changed to Sports Workout Weekly
March 01, 2007


As you can no doubt see... Sporting Excellence has changed. And not just in name... Starting with this issue it will be delivered weekly, every Thursday with fresh, usable content.

So what will be the focus of Sports Workout Weekly?

Each issue will contain a brand new workout. It may be for a particular sport (water polo, wrestling, cricket, football, ice hockey, golf, soccer, ultimate frisbee and so on) or an event (5k, 10k, marathon, swimmathon). It could also focus on an outcome (fat loss, weight gain, improved speed, strength, power or endurance). And often times it will be based around a specific type of equipment (resistance bands, dumbbells, kettlebells, stability balls, medicine balls, bodyweight only)...

Why not save each workout in its own folder? In a few months you'll have a nice collection of sessions to pull from anytime your stuck for training ideas or want to put together a more comprehensive program.

Each installment of Sports Workout Weekly will also feature an editorial -- an article on some important aspect of fitness, nutrition, sports psychology, injury prevention etc. We'll also keep you abreast of any developments at the website...

In the coming weeks, we're about to release some terrific, downloadable training programs -- comprehensive plans with precise sets, repetitions and animated exercise images.

I hope you enjoy each and every issue of this refreshed newsletter and I always welcome feedback and suggestions (simply reply to this e-mail).

Warmest regards,

Phil Davies BSc., CSCS, CPT

P.s. If this e-mail doesn't format correctly in your e-mail software (i.e missing images, broken links etc) you can always see the contents at the following back issues webpage:

WORKOUT OF THE WEEK - Rowing Training Plan

The success of the rowing ergometer has meant that gym members can develop substantial rowing-specific fitness without ever taking to the water. Several events even exist purely to test the competitor's proficiency on an indoor rowing ergo.

The following basic conditioning program was developed by Dr Fritz Hagerman, Professor of Physiology at Ohio University and Chairman of FISA's Rowing Sports Medicine Commission. It is aimed at individuals new to rowing and who may not have exercised vigorously for some time.

  • Warm up for 10 minutes with light aerobic exercise such as jogging followed by some stretching exercises to all major muscle groups
  • Move from stage to stage only when you feel ready. There are no time restrictions
  • 5 x 1min means row for 1 minute followed by 30 seconds rest a total of 5 times
  • SPM stands for strokes per minute
  • 75%MHR stands for 75% of your maximum heart rate. 75% of your maximum heart rate is the target you should aim to work at
  • Calculate your maximum heart rate by subtracting your age from 220. For example for a 40 year old:

      220 - 40 = 180

    To get a target heart rate multiply this by 75%:

      180 x 0.75 = 135 beats per minute

    Now add/subtract 5 beats either side so you have a zone to aim for:

      Target heart rate zone = 130 - 140 beats per minute

  • Use a heart rate monitor to make sure you are in your target heart rate zone.
  • Cool down with a similar format to the warm up
  • You can adjust the rest intervals to suit your needs i.e. decrease from 30 seconds to 15 seconds

    ARTICLE OF THE WEEK - Conditioning Junior Athletes

    When asked directly, many coaches will say that skill and technical ability is more important than physical fitness. Yet the same coaches regularly pick the tallest, strongest and fastest players first, leaving the late developers to warm the substitutes bench. While they may or may not admit it openly, they know that physical prowess, especially in the development stages, conquers technique and finesse.

    Consequently, many overzealous parents and coaches subject their children to a demanding training regimen in the hope that improved strength, speed and stamina will make them better players.

    Some coaches and parents are even aware that sport-specific drills – exercises that mimic the demands and movement patterns in soccer – create greater results than general fitness training. They devise a soccer-specific fitness plan and sure enough, results are forthcoming. Their child, or their team, improves significantly in a short space of time.

    Everyone is happy for a while but the physical and mental stress of intense sport-specific training soon begins to takes its toll on the young player. Too much too soon invariably leads to all manner of physiological and psychological problems…

    If there is one principle that stands out in junior conditioning more than any other it is this: a long-term, patient approach to a child’s athletic development will produce a happier, healthier and more successful sporting career.

    It may sound like common sense and it may sound like a philosophy that is easily implemented. However, sacrificing the short-term and immediate success that specialized training can offer, in favor of long-term, gradual improvement proves very difficult for most coaches and parents.

    Multilateral or multiskill development is the process of developing a variety of fundamental and general skills that allow children or youths to become good overall athletes. Not only does it prevent too much stress on joints and growing bones, it builds a solid foundation on which specific training can be built in the mid to late teenage years.

    A study performed by Harre (1982) compared sport-specific training versus multilateral training in 9 – 12 year old children. The sport specific group completed exercises that closely mirrored the demands of the sport while the multilateral group took part in a variety of sports and general fitness training.

    Results showed that the sport-specific group peaked at age 15-16 while the multilateral group peaked at 18 or older when they were physically mature. The multilateral group consequently had a higher peak… in other words they were better! The sport-specific group suffered more injuries, were more inconsistent and dropped out of the sport at an earlier age (often before 18).

    However, the sport-specific group also improved at a faster rate. Until the age of 15 or 16 when the multilateral group began to specialize, the sport-specific group were physically more capable. You can see why it’s tempting to opt for intense sport-specific training even though immediate gains may be to the detriment of ultimate potential.

    The results are backed up by other researchers including Nagorni (1978) who studied young Soviet athletes over their careers.

    In the coming weeks, we'll examine various elements of sports conditioning for juniors. We'll touch on questions like "Is strength training safe for children and what age can they start?".


    1. Get Super-Fit For Anything!
    We have teamed up with Ryan Lee at Workout Pass to bring you over 15,000 sport-specific and outcome-specific workouts and training plans. Each and every workut has been developed by a Certified Strength & Conditioning Specialist or Certified Personal Trainer and they all come complete with exact reps, sets, rest intervals and animated exercises.

    Here are just a few of the plans you will be able to get instant access to:

    • Workouts and programs for over 20 different sports like soccer, tennis, hockey, boxing and baseball
    • Agility and plyometric workouts
    • Bodyweight only workouts
    • Strength training plans using dumbbells, kettlebells, medicine balls or sandbags
    • Quick workouts (under 10 minutes) for busy people on the go
    • Pregnancy workouts
    • Senior workouts
    • And many, many more.

    You'll be able to get access to all of these programs within a week from now. Look out for full details in next week's issue of Sports Workout Weekly.

    2. Sport-Specific Flexibility Programs
    Get a customized stretching plan, complete with crystal-clear photo images, designed specifically for your sport.

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