ELITE PERFORMANCE

ffer a platform for individuals to showcase their physical prowess ieve remarkable feats. JM Jaminillo, a BSMT Maritime student and d field athlete, embodies the spirit of dedication and determination to excel in both academics and sports In this essay, we explore physical attributes necessary for success in various sports and o JM Jaminillo's insights on flexibility, nutrition, discipline, rest, and training frequency

Optimizing Nutrition and Hydration:

JM Jaminillo stresses the importance of maintaining proper nutrition and hydration to support physical training and performance He recommends consuming an adequate amount of fluids with each meal, regardless of exercise plans Two hours before a workout, he advises consuming approximately 16 ounces (2 cups) or 480 milliliters of water Sufficient hydration is crucial for peak athletic performance during both training and sports participation

The Role of Discipline and Training:

Mj Jaminillo

Importance of Flexibility and Mobility:

JM Jaminillo acknowledges the significance of flexibility and mobility in reducing the risk of injury and improving performance He emphasizes stretching as an effective activity to enhance flexibility. Prior to workouts, JM prefers static stretching, where positions are held for an extended period Additionally, he highlights the benefits of dynamic warm-ups, such as shuttle runs, medicine ball throws, and jumps, which contribute to improved flexibility and mobility in just 10 minutes

JM Jaminillo believes that discipline and training go hand in hand to achieve top-tier performance While discipline is essential for staying focused and committed to the goals, training is equally important to enhance physical abilities Without discipline, the body cannot reach its full potential, and without training, one cannot expect top-tier performance JM emphasizes that both aspects are interconnected and necessary for success in sports

Rest and Recovery for Physical Capabilities:

JM Jaminillo acknowledges the crucial role of rest and relaxation in improving physical capabilities Incorporating rest and recovery into an exercise routine allows the body to strengthen and repair itself between activities Adequate sleep is a vital component of rest and recovery. JM highlights the consequences of insufficient sleep, such as decreased aerobic endurance and hormonal imbalances Techniques such as meditation, deep breathing exercises, and active recovery activities can aid in achieving optimal recovery

Balancing Training Frequency and Injury Prevention:

JM Jaminillo believes that striking a balance in training frequency is essential to improve physical abilities without risking injury or burnout. Regular and consistent training sessions outperform infrequent and intensive exercises The ideal training frequency depends on an individual's current fitness level and goals Starting with 2-3 sessions per week is a reasonable approach Additionally, incorporating suitable warm-up and cool-down routines before and after training sessions is crucial for injury prevention and optimal performance

Ian Carlos Tablang and athllete from UPHSD (ACL) in the knee “Parang gugustuhin mo na lang mamatay sa sobrang kirot” according to him as the pain he experienced cannot be relieve by a pain reliever It was two years before the injury fully healed but Ian can still train and compete but need to wear supporter. “Gusto ko yung ginagawa ko eh Mahal ko yung sport ko Gusto ko yung passion May passion ako para sa sport ko (table tennis) kaya kahit may injury ako ilalaban ko talaga ” It was frustrating for him not being able to move and to do things just like before that resulted in mental stress as there were numerous things going on in his mind. Losing his career, the opportunity given, tournaments “Ang tagal mong ginagawa yung isang bagay tas ititigil mo dahil sa injury lang” resulting him to gaslight himself to cope up with the stress. “Basic to, kaya to” and “Laban lang”

The athlete went to a Physical Therapist to consult his injury, and suggested him a program to strengthen his physical being, gave him knowledge on the do’s and dont's to avoid the ACL getting worse as the medical personnel told him he may need to be operated if it does. As of today, Ian is still on observation with his injury and under medication that is shouldered by the University. Laban lang, Ian.