Josh’s Corner

JOSH'S CORNER

Welcome to Josh's Corner! Here you can find some of the science behind our training and fitness knowledge.

Linear Periodization

In novice to moderately training athletes and lifters, a Linear Periodization program is commonly used to develop a strong base. The Linear Periodization program is a planned workout cycle with four main stages. These stages are completed in a given order to build on top on one another, creating the best results for the trainee. The stages of the program include a hypertrophy, strength, power, and restorative phase. These four stages may be thought of more simply as increasing muscular size, developing strength for the new size, developing functional power for the size and strength, and finally allowing the body to adapt to the previous stages.

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Undulating Periodization

Undulating periodization is a type of almost unplanned training. The training uses different exercise choices each day that vary weight, reps, sets, intensity and exercises. Undulating Periodization can be determined judging how your body feels from day to day, or can be programmed. With the choice of exercise, a number of different lifts can be chosen from day to day which may include exercises that stress the core large muscle groups or the prime movers, while others may utilize the smaller muscles that assist the lift.

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The Original HIIT Fallacy

The Original HIIT, or High Intensity Interval Training, is a style of training that is raved about by many. It consists of doing one set of each exercise, but to complete failure. It has desirable effects on many that are short for time and ones that have not been in the gym for years. There are many mixed reviews about this training protocol, many of the reviews stem from the bodybuilding world where many are seeing great results. The results are not coming from the program itself but rather from the darker side of bodybuilding, drug use.

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HIIT

Todays HIIT training does not consist of only doing one set per exercise, but rather is considered more circuit training or cardio training. For circuit training, one exercise is done either to failure or for a given amount of time or reps, and then one moves to another exercise, and so on, eventually completing a circuit which they then must repeat. The constant work causes an extreme calorie burn, but the variation in exercise allows for recuperation of the worked fiber. 

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Sport Specific Training

In order to get the best gains out of a sport training regimen, the exercises and protocol must be designed with that specific sport in mind. The exercises, rest periods, intensity and work periods should be similar to those seen on the field of play. The program should increase the number of sport specific lifts and rest, etc., as the season becomes closer. It is not necessary to keep each exercise entirely sport specific in early training regimens, for more compound lifts may be needed to add base strength for the athlete.

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Youth and Elderly Training

The most important thing to know about youth resistance training is that it IS safe, and there ARE studies out there that prove this. There is actually a decreased rate of injury for young weight lifters, as long as there is proper supervision and support. Epiphyseal, or growth plate, injuries have been reported in the past but are due to poor form and lack of supervision. No cases of reported injury have been shown in any supervised youth resistance training study! 

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Female Training Considerations

First and foremost, studies have been shown that if a girl does not participate in sport by the time she is 10, then there is only a 10% chance that she will participate when she is 25!! Over the past twenty years all of the top female athletes have used strength training regimens to increase their athletic performance. The benefits from resistance training in woman are just as it is in males, with exception to high hypertrophy and strength gains.

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Neuromuscular Adaptation/Training

During the first 4-6 weeks of resistance training the body will experience very fast strength gains. These gains will not be apparent in size, for the gains are almost entirely due to neurological adaptations of the body. In plain terms, the body becomes more efficient at lifting weights. It learns how to use less muscle to lift a given amount of weight. 

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The Size Principle

The size principle is a theory based on force requirements and motor unit recruitment. The theory states that as an increasing force demand is placed on a muscle, the more motor units and the larger motor units will be activated. A motor unit is an alpha motor neuron and all the muscle fibers that it innervates. So in basic terms the theory states that the more weight you lift then the more muscle you will activate.

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Diet Design

Your diet should be designed to fit you, not just a general recommended health diet. Your diet should be adjusted to fit your lifestyle and your goals. If you have a hectic lifestyle then foods will need to be prepared at earlier times and proper preparation needs to be taken to follow your diet guidelines, whereas you may also have the leisure to cook during the week.

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Supplementation

Creatine People know to take it...but what does it really do? Well here are some questions that I will clarify -

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Nutrient Timing

We all at one point or another want to lose or gain weight. For years you have heard you are what you eat...but what about when you eat? Timing of nutrition is just as, if not more, important than exactly what you eat!! So when should we take protein, when and what kind of carbs and fat....

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