DESIGNING AN EFFECTIVE WARM UP: THE RAMP PROTOCOL

An effective warm up should be part of every athletes training regime to prepare the body for activity and prevent injury. But what is an effective warm up? Let’s take a look at a definition: “A program of gradually increasing activity to raise muscle temperature and heart rate in preparation for more strenous exercise” MedicalContinue reading “DESIGNING AN EFFECTIVE WARM UP: THE RAMP PROTOCOL”

TRAINING PERIODISATION

WHAT IS PERIODISATION? “The structured, systematic planning of athletic training” (Rowbottom, 2000) It involves the progressive cycling of training, dividing it into ‘blocks’ or ‘phases’ within a specific time period AIM OF PERIODISATION The aim of training periodisation will depend on the athlete and their goal. For example, an athlete may periodise training to peakContinue reading “TRAINING PERIODISATION”

RESILIENCE DURING DIFFICULT TIMES – RECOVERING FROM INJURY

The aim of training should be to maximise the training stimulus to ensure adaptation, whilst minimising injury risk, but sometimes injury is inevitable. When we exercise, there will always be a risk of injury, athletes place huge demands on their body, which at times outweighs its physical capabilities. An injury in sport can be definedContinue reading “RESILIENCE DURING DIFFICULT TIMES – RECOVERING FROM INJURY”

THE CONCEPT OF ENERGY BALANCE FOR WEIGHT CHANGE

The concept of energy balance is often overlooked, but essential to those with goals related to a change in body composition. Many elite athletes have to lose or gain weight for competition, most personal trainers would agree that the most common goal amongst gym users is to ‘tone up’ and even the general population haveContinue reading “THE CONCEPT OF ENERGY BALANCE FOR WEIGHT CHANGE”