Weight Training & Nutrition

This is probably the only forum i can contribute to, so i will.

There's a lot of general questions appearing on weight training etc.

Todd has asked me a couple that i'll answer on another thread.

For a general layman's reference i find the http://www.bodyforlife.com/index.aspsite the best starting point.

There you'll find exercise demo's http://www.bodyforlife.com/exercise/index.asp

And a food resource http://www.bodyforlife.com/nutrition/index.asp

Just ignore the ad's etc (it's a fair exchange for the info you get)

Neither area is well understood by UWH players that i've trained in the past.
Hope it helps you.

For all other questions regarding weight training please post in a new thread so i can find them. I'll answer every one who needs help.

Just for the record:

I met my wife whilst training her for the Calgary World's.
I'm a lifetime natural powerlifter & bodybuilder.
Don't ask me any cardio questions - thats not my game

__________________
Slayer of Trolls amongst other things.
Made for the Love of a Good Woman, and not a bad little player too ;-)
Chumba Concept Salon
Professional Hair Stylist

Carl,

Good site. I read one of the books and other than plugging their own wares I think it is pretty solid.

Another site that I have been reading is http://coreperformance.com

I like this one because it is based on functional movement and power development. Let me know what you think.

There are as many ways to train as their are styles of play. I think it is important that players find a strength program that works for them and stick with it.

Brian

Nice site & good info.

the concept of Power (strength x speed) is often misunderstood in UWH.

Core strength is well understood as is full range of motion (flexibility)

You're right about sticking to a program that works. however if you overdo a particular exercise (for example bench press) you will develope a inbalance in your body.
In Todd's case his pushing muscles are too strong for his pulling muscles (front of the body versus back)
Result = he blows his shoulders out..

As with all things prescriptive advice is better than generalisations.
So strenghth training is more specific than most realise

__________________
Slayer of Trolls amongst other things.
Made for the Love of a Good Woman, and not a bad little player too ;-)
Chumba Concept Salon
Professional Hair Stylist

Hey Carl
I wouldn't mind your opinion on a training program that the AIS put together for the Aus UWH team back in 1990. The program focused on developing power (strength + speed).

For each strength excercise (eg bench press, shoulder press, etc) determine your max weight - what weight you can lift once.

Then do sets of 5 reps at 60%, 70%, 80%, 90%, and then 3 sets reducing the weight but doing the action faster (yet still controlled) at 80%, 70%, 60% of that max weight.

If I recall correctly, they said that this routine won't build bulk, but power instead.

__________________
Off Half-Backs Rule

Hi Lena,

Ummm... where to start
With out bagging the AIS, i'm a bit surprised.

Let's start at the basics.
Power = force x strength.

For example; i'm stronger than you, but you're quicker than me. The result can be that you are more powerful.
Ok, if i am a powerlifter. Then it does not matter how fast i lift a weight so long as i lift it
If i were a boxer, the speed with which i can assert force is crucial. A slow boxer isn't going to last long.
So that's a basic concept all UWH players should grasp.

Depending on what you training goals are. Which is often determined in regards to your competition schedule (ie, your goal is SA 2008)
This will determine when & why you may be training for POWER.
It's really important to time your power gains carefully. Firstly you'll build functional (usable) STRENGTH
Then you'll need to build SPEED without losing too much strength.
Thats not an easy balance to hit.

So we'll need to talk more about your calender & your present state to be more specific to each individual training.

Now to the AIS program.
A couple of critques:
1. Determining a One Rep Max is extremely dangerous. Do not try this. Bu definition it's the point that your body either stops or braeks, which ever comes first. Injury is always bad for training so please don't attempt this ever.
2. the program works in the Hypertrophy range. Thats the range a Bodybuilder works in because it's where you'll build the most muscle. I use this range - i'm getting bigger.
3. they were right with the Speed thing.
4. I don't like the choosen exercises for UWH players. For example; why would you need a big bench in UWH? Belle is a natural bencher, her PB is 82kg (she weights 60kg). So cry your eyes out boys, she'll kick your ass in the gym. Lets not talk Squats, she's sent many guys out of the gym forever in embarassment. But anyway, i stopped having her bench because it was killing her Rotators. For what advantage in the game?

So to recap - the Training Cycle leading up to a Comp is what determines your Power Cycle. Factor in your current strenghts & weaknesses and you begin to have a useful training regime.

__________________
Slayer of Trolls amongst other things.
Made for the Love of a Good Woman, and not a bad little player too ;-)
Chumba Concept Salon
Professional Hair Stylist

Thanks Carl
I might not have remembered it all correctly, so don't blame them totally. Max weight might have been the max weight that you can do 5 reps. The suggested excercises were just examples. I would focus on uwh specifics like shoulder press, triceps, situps, backraises, hip flexus (leg raises), hamstring, even a flicking one. I don't know what they are all called, but basically actions similar to those in uwh.

So, is it complete rubbish or is it a program you would do at the later stages, after you have built functional strength? (It wasn't made clear to me at the time at what stage you would do that program and in the past I only ever had a 3 month training regime).

I want to focus more on speed than increasing strength so was considering this option. I have used it in the past and was happy with the results. I haven't really tried anything else since so don't know if a different program would be better.

__________________
Off Half-Backs Rule

Just a point of physics (I don't know **** about weight lifting, but I do know about physics);

Power = force / time

which is the same sort of thing as

power = force * speed

which I think is what you're getting at anyway

anyhow, carry on...

Yup

thanks Nicky,

Time can have other meanings in relation to Sports - hence the use of the word Speed.

__________________
Slayer of Trolls amongst other things.
Made for the Love of a Good Woman, and not a bad little player too ;-)
Chumba Concept Salon
Professional Hair Stylist