🏀 Strength & Conditioning Coach 🥑 PN Level 1 Nutrition Coach 👨‍💻 Online Coaching & Consultation for Athletes
Iceland
Joined January 2022
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VSS Performance retweeted
Deliberate cold exposure seems to divide people. It’s not a required tool but it is also not accurate to say that exercise (which everyone should do b/c it’s undeniably good for mental and physical health) is somehow “better”. It’s apples and oranges; Deliberate cold is a unique stressor w/unique adaptations- such as acute resilience and especially long lasting increases in catecholamines (dopamine, epinephrine, norepinephrine). Yes, avoid deliberate cold in the 6hrs after resistance training or skip it entirely (!) but if you’re into it, you can be sure you’re doing something uniquely valuable and no it does not replace exercise. Also, you’re saving on the heating bill (w/cold showers anyway). Personally, I usually end deliberate cold sessions with heat. Here is a zero cost set of cold protocols (no sign up required): hubermanlab.com/the-science-…
VSS Performance retweeted
Sprinting at 9m/s v 7m/s results in twice the amount of hamstring activation. Great exercise for performance and reduction of injury risk. @footballmed – at Lyon, France
VSS Performance retweeted
Benefits of ample rest between sprints & jumps
1. Higher output (higher output = higher likelihood at increasing output)
2. Better mechanics (fatigue can produce poor mechanics)
3. Better intent (athletes start to treat each rep as individuals)
4. Injury likelihood ⬇️
VSS Performance retweeted
Supplements aren’t magic. 95% are junk
Of the 5% that aren’t junk, 99% of companies overhype them
If you want 1st tier supps that are effective for body comps & performance here’s the list:
Creatine monohydrate, whey protein, & caffeine
Just be realistic with expectations
VSS Performance retweeted
Underrated exercises that cost almost no time/effort but do a ton of good:
➡️ Dead hangs. Literally just hang from the bar. Let gravity be your friend.
➡️ Hold the bottom of a squat. Load it lightly. Let your hips relax but maintain posture.
➡️ Band pull aparts. Yep. Do em.
VSS Performance retweeted
VISION & BREATHING INTERACT Physiological sighs (double nasal inhales followed by exhales) re-inflate the lungs, offload C02 and reduce stress. A new study (Honma et al., 2022) finds that reading on phones reduces sighs, impairs cognition & taxes forebrain circuits for focus.
VSS Performance retweeted
By viewing sunlight today and tomorrow (indeed, every day) for 10min (blinking fine, don’t stare at the sun), within a few hours of waking (even through cloud cover), your Monday and next week week will go much better. Says 50+ years of data. #circadian #biology @SamerHattar
VSS Performance retweeted
These science supported protocols truly help (mind & body):
1) For every 45 min of screen viewing, view a distant horizon for 5min (offsets myopia, headache, & fatigue).
2) Get into self generated optic flow (ideally outdoors) for 30min, 2X daily. [Treadmill wont do it].
VSS Performance retweeted
Most S & C coaches seem to be far more knowledgeable when it comes to the strength side of strength and conditioning.
I’m not saying this is wrong, just an observation. Up-skilling in regards to conditioning, could be a good way to separate yourself from other coaches.
VSS Performance retweeted
#1 Speed 101 - The Essence of It
This is my attempt to summarize the essence of sprinting. Just the basics.
Let’s start with a generic definition of speed. Speed is the ability to move the body, or parts of the body through the largest range of motion in least amount of time.
VSS Performance retweeted
Legendary coach Vince Anderson delves into max speed development, including the subtle differences between acceleration & maximal velocity. j.mp/3xpYQ4Q
VSS Performance retweeted
Some things that I’ve learnt help decrease the likelihood of hamstring injuries:
• Strengthening the hamstrings eccentrically.
• Strengthening the glutes.
• Sprinting regularly.
• Ensuring an athlete’s conditioning is at the level it needs to be at.
Anything you’d add?
VSS Performance retweeted
Coach Graham Eaton uses these five instructional cues to help his athletes refine their skill and/or positions for jumps and plyometrics. j.mp/3wCUAzb
