Transcript Refs Fitness and Nutrition

REFEREES FITNESS AND
NUTRITION
LOUIS DALLIMORE
STRENGTH AND CONDITIONING COACH WESTERN FORCE ACADEMY
STRENGTH AND FITNESS
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Strength
Fitness
Preseason vs. In season
Training for weight management
Flexibility
Warm up/cool down
Nutrition
STRENGTH
• Strength and balance of the lower body very
important for “running economy”
• Running economy?
• Balance between muscles can be tested using a
drop test.
• Particularly important muscles include VMO, glute
max.
• Upper and lower cross syndrome = glute amnesia =
no hip extension = less power when running.
STRENGTH
• VMO stabilises knee
(stops from caving in)
• Quad strength very
important for stride
length and running
economy.
• Glute strength also very
important for running
capabilities
UPPER AND LOWER CROSS SYNDROME
• Poor/incorrect posture
from modern lifestyle.
• Shuts off many
important muscles such
as gluteus and
abdominals.
• Can effect breathing.
• Posture will affect
running ability.
STRENGTH
• Lower body
strengthening exercises
like the squat and the
lunge can all help
increase running ability
through increased
strength and power
development.
STRENGTH
• Glute bridge:
• Help improve upper
and lower cross and
relive you of “glute
amnesia”
STRENGTH
• Core strength and
abdominal control
• Help maintain correct
posture.
• Forms of Bridging
exercises are effective.
FITNESS
• Running training:
• Intervals are significantly better than LISS (low
intensity steady state)training.
• Improve VO2 max (fitness)
• Improve fat loss through lactic acid (GH)
• Improve lactate threshold
• More functional to game.
FITNESS
• “Fartlek training” – sprinting and recovering outdoors e.g.
(power pole to power pole)
• Set intervals – bike, treadmill, rower etc.
• Repeated sprints with full recovery
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Examples…
45 seconds on 15seconds off x 10
(20 on 10 off x 8) x 2
50 meter flat out, walk back to start allow full recovery
Sprint 20 meter out and back (with turn)
These are all better than jogging for an hour
PRE SEASON VS IN SEASON
• Pre season: goal to increase base level of fitness
• Start with easier workouts and build up volume,
frequency and intensity.
• E.g. may start off with 2, 30 minute sessions per week
• Over time this may increase to 5 -45-60 min sessions
involving running intervals, weights and cross
training. (swimming, cycling etc)
• No right or wrong formula.
PRE SEASON VS. IN SEASON
• In season:
• Main focus is to maintain level of fitness, still possible
top increase fitness.
• Think of a game as a training session
• Less over all training – keep up intensity of exercise
just reduce overall volume.
• E.g. complete 3-4 training sessions a week lasting 45
mins – keeping the “hard bits hard”
• Continue resistance training and interval training.
TRAINING FOR WEIGHT MANAGEMENT
• The best thing you can do for fat loss/weight
management is lift weights
• Building muscle increases metabolic rate (eat more
food)
• Positive hormonal cascades vs. negative (cortisol,
running)
• Circuit style training – large compound exercises 1215 reps
• Interval style cardio will help
WARM UP COOL DOWN/FLEXIBILITY
Warm up: before game/training session
Make sure thoroughly warm before you start.
Keep warm up active and dynamic
E.g. leg swings/push ups
No static work
Cool down:
Allow yourself to cool down properly – keep warm –
clothing.
• Rehydrate
• Static stretching should be done now.
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NUTRITION
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Energy in vs. energy out
Caloric value of food.
4 substrates (fuel sources) your body uses.
Protein
Fats
Carbohydrates
Alcohol
E.g.
Average man 2000 calories per day – exercise – no
exercise – gain fat/loose fat. What you take in vs
what you burn.
NUTRITION
However…ice cream vs. steak…
Weight management: Insulin and blood sugar
Hormonal – 100% control over insulin
Glycaemic index
Do you look like Mr potato head?
Sugar is the devil – health – fat loss: no such thing as
essential sugar.
• Lower carbohydrate approach
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NUTRITION
Meal plan:
Eat smaller meals more frequently over the day
Increase protein (meat)
Increase fat (yes fat) intake (nuts, eggs, olive oil)
Increase vegetable intake
Hydration drink plenty of water
Eat as unprocessed and as close to nature as you
can.
• “cave man” diet – green faces.
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NUTRITION
• Meal ideas
• Post exercise consumption of sugar.
• Pre game day (Thursday Friday night) low GI
carbohydrates
• Brown rice
• Sweet potato
• Pre game avoid alcohol – dehydration.
• Make sure well hydrated pre game (feeling thirsty =
not good)
• Avoid sugar before game (fruit – apple vs banana
neuro transmitters)