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Sports Workout Weekly => Issue #22
March 08, 2007


Here's the second issue of Sports workout Weekly. If you missed last week's installment (or if like me you're easily confused), Sports Workout has replaced Sporting Excellence and is now delivered weekly rather than monthly.

With a heavy emphasis on usable workouts and training plans, the aim is to make it shorter and more practical than the old newsletter. With that point in mind...

If you happen to be a trainer or coach... or just a fitness enthusiast who's tried more routines than I've had hot dinners... I'd love to publish your workouts in this ezine (full credit given to you of course). If you have unique routine you want to share (be it for weight loss or water polo, with body weight or barbells) simply reply to this e-mail and I'll be in touch.

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 web page:

WORKOUT OF THE WEEK - Plyometrics Workout For Badminton

This plyometrics routine is designed to increase a badminton player's explosive power. It could also be used within other racket sports such as tennis, squash and racquetball.

Plyometrics is not suitable for everybody and there are some important guidelines to follow before starting a plyometrics workout and training plan. Please read these guidelines first

Click here to see animations for the lower body plyometric drills

Click here to see animations for the upper body plyometric drills

Plyometrics is often more effective alongside a strength training program (in fact you should not perform plyometrics unless you have a suitable strength base to begin with). However, there are some guidelines to make a concurrent strength and plyometric training more effective - especially as fatigue and recovery become a big factor. Here are two examples of how a week's training might look:

    MON - Plyometrics session
    TUE - Strength session (total body routine)
    WED - Rest
    THU - Plyometrics session
    FRI - Strength session (total body routine)

Alternatively, the sessions can be split into upper and lower body parts:

    MON - Plyometrics session (lower body drills)* & Strength session (upper body exercises)
    TUE - Plyometrics session (upper body drills) & Strength session (lower body exercises)*
    WED - Rest
    THU - Plyometrics session (lower body drills) & Strength session (upper body exercises)*
    FRI - Plyometrics session (upper body drills)* & Strength session (lower body exercises)

* Make these sessions lower intensity. To make the plyometrics workout low intensity, reduce the number of sets and repetitions i.e. 2 sets of 8 repetitions per exercise for example. You may also want to drop a drill from the low intensity sessions.

ARTICLE OF THE WEEK - Gymnastics and Eating Disorders

By Murray Hughes

Gymnastics can be a high-stress and high-maintenance sport for even the most emotionally stalwart of children. After all, gymnastics pressures its participants for physical perfection -- for flawlessness of form in gymnastics routines and, sometimes, in appearance. You should always keep an eye on the progress of your child or children. Meeting and opening up lines of communication with their coaches, speaking to their peers and their peersí parents will help you keep watch over their physical and emotional states. Creating a network of eyes and ears like that will certainly take a load off of your mind, thatís for certain, especially if you find yourself unable to make all of your childís meets or practices.

Emotional and Physical Distress

Emotional distress can most certainly develop as a result of peer judgment or insults and even from off-color comments made by coaches. You need to keep close watch over what happens here, because extreme emotional distress can result in more serious problems in the future, including bulimia and anorexia, two of the most common -- and most dangerous -- eating disorders known today. We will discuss those later, however. Be sure to talk to your child about how he or she is feeling. Talking will usually bring problems out into the open, so that you can work toward correcting them and restoring the confidence that is inherent in your child. Self confidence is one of the many keys to good health and to success in gymnastics.

Physical distress is sometimes more easily spotted than emotional distress. If your child has been injured in an event or during practice, you can usually see the bruises, the scrapes, or the swelling. Sometimes, though, physical distress in a gymnast can be somewhat puzzling. If your gymnast has suddenly taken ill, feels muscle cramps or stiffness, is fatigued all of the time, or complains of general soreness, it may be wise to check up on his or her progress with the coaches. Overexertion can definitely lead to problems--sometimes, it may even be necessary to decrease the amount of strenuous exercise until conditions improve. In the meantime, you should make sure that their nutrition is proper -- that they are eating enough, and, certainly, that they are taking in enough fluids.

Bulimia Nervosa

Bulimia nervosa is a serious eating disorder that stems both from physical and emotional distress, in most case, as a result of judgment passed by peers or coaches or by society itself. In todayís world of stick-thin models, where appearance is everything, your gymnast may be pressured to drastically and quickly reduce body size. Typically, the behavior associated with bulimics is binge eating and then purging. In other words, they may take in thousands of calories of fatty food, only to vomit it back up again; all the while, they may also use laxatives. This will eat away at the enamel of the teeth, causing the gums to recede (eventually, all of the teeth may need to be removed), and also cause the salivary glands to swell. The laxatives eventually cause rectal bleeding. A person who has this disorder may retreat to the bathroom for long periods of time or keep large stashes of high-calorie food around the house.

Those afflicted with bulimia nervosa are typically easier to coax out of their routines than those who have anorexia nervosa. They are also more responsive to therapy. It might not even be necessary for hospitalization, save for the severest of cases, which typically include dehydration. Good communication can help prevent all of this from happening.

Anorexia Nervosa

Anorexia nervosa is certainly the more severe of the top two eating disorders that afflict young gymnastics athletes today. Anorexia is rather like bulimia in that an anorexic does not allow food to be digested -- but they take it one step further, and avoid food completely. Laxative use may be present, as well, which is exceedingly dangerous. An anorexic will shy away from situations that involve food. Eventually, the malnutrition will get to a point where blood pressure drops, body temperature drops, bone density decreases, hair falls out, and the skin becomes grayish and scaly. Lanugo, a downy body hair, may also develop. Anorexia is fatal in up to ten percent of cases, and if it is not, it may require hospitalization and psychiatric treatment in the end.

This is, of course, why you must maintain communication with your gymnast and his or her coaches. Encourage your child or children. Donít let emotional distress develop into something far more serious. Let them know that they are already incredible for their involvement with gymnastics. They donít need to take mean comments to heart -- and they do need to relax occasionally. Have fun with them! Itís best for all involved.

And with that, good luck to you.

By Murray Hughes
Gymnastics Secrets Revealed -- The book EVERY gymnastics parent should read

With over 5,100 training plans and workouts, there is no excuse not to be in the best shape of your life! Each and every workout has been developed by a Certifitied Strength & Conditioning Specialist and comes complete with precise sets, repetitions and exercise animations.

Programs are grouped according to a sport or outcome and given their own website for you to access them easily. Here's just a sneak of what workouts you can get instant access to:

  • Fat burning workouts (men and women)
  • Body weight only workouts
  • Strength and power workouts
  • Workouts for tennis, golf, soccer, football, ice hockey, basketball, water polo (there's too many sports to mention!)
  • Kettlebell and medicine ball workouts
  • Core strength and "abs of steel" workouts
  • Agility workouts
  • Senior workouts
  • The list goes on, and on... and on

For a small, one-off membership fee you get exclusive access to ALL these workout websites and every single in-depth program. Plus there's a vibrant forum of likeminded members who you can share your stories and training questions with...

Here's all the workouts and programs and how you get a workout pass today...

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

Personalized Nutritional Analysis
Is your diet letting your performance (and your health) down? the only way to know is with a thorough, professional dietary analysis from a Registered sports Nutritionist. Shortly, you'll be able to send us your food diary over the Net, and receive a full analysis with recommendations just a few day later.

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