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ALTITUDE TRAINING

ELOISE WELLINGS EXPLAINS HOW AND WHY

HOW TO BOWL LIKE BINGA “ULTRA WOMAN”

SAMANTHA GASH ON HIGH


THE JOCK ATHLETIC EZINE PAYS TRIBUTE TO CADEL EVANS, THE FIRST AUSTRALIAN WINNER OF LE TOUR DE FRANCE. Well done 34-year-old Cadel, your performance was inspirational in one of the toughest physical events on the planet. We were captivated and sleep deprived over the three weeks of the Tour, watching a true champion reveal the famous fighting Aussie spirit to take an extremely well deserved and hard fought win. Jock Athletics’ highest accolade to a sportsperson is to say they have “balls” of steel and Cadel we salute you by recognising your fight back on the climb to the Col de Galibier, where you took back a couple of minutes on Andy Schleck, showed that you truly have “balls” of steel. Hats off! Well played. We are proud you are an Australian!

Image: Dreamstime JOCKATHLETIC.COM 2


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Ezine Brains Trust Publisher: Jockishandsome Editors: Jock Campbell Carla Grossetti Art Director/Design: Kiss the Sky Advertising/Production: Melissa Campbell Dee McCarthy Contributors: Peter Hadfield Melissa Campbell Paul Watson Craig Stevens Corey Bocking Jock Campbell Eloise Wellings Cassandra Govan Michael Martin Danny Redrup Dan Atkins Rebecca Gawthorne Tim Brennan Editorial Office: Jock Athletic PO Box 1186 Cronulla 2230 W: 0435 728 200 Email: ezine@jockathletic.com

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EDITOR’S LETTER

THIS MONTH... The best thing about any sport, amateur or elite, is that it is unpredictable, if not at times controversial. The recent DQ of Usain Bolt at the World Championships in Daegu, Korea is case in point. Doesn’t everyone deserve a second chance? I don’t think so, everyone knows the rules, these are professional athletes - the best of the best. Races are won and lost by 0.01sec. At this level, there is no room for error. The commentary, the drama, the fallout - that’s what makes sport so great! Two of our Ezine contributors are currently in Korea for the World Champs: Eloise Wellings as an athlete and Peter Hadfield in the “commentary box”. Can’t wait to hear their stories. In the meantime, this month we look at the power program Brett lee used to bowl 160km/hr, we introduce our amateur athlete of the month (who just keeps running) and we salute the “middle aged” Cadel Evans for his great win. I love it when someone who is meant to be too old wins in elite sport - age is just a number, not a limitation. Enjoy!

Jock Cam pbell

SUBSCRIBE NOW » Glenn McGrath: fast bowlers need to have great running

technique and power, as demonstrated by the great man here! Photo: Phil Hillyard

SEPTEMBER 2011

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THIS MONTH»

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COMMIT TO THE END Dan Atkins

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SAMANTHA GASH Amateur Athlete Profile

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ATTITUDE AT ALTITUDE Eloise Wellings

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HOW TO BOWL FAST: BRETT LEE STYLE Jock Campbell

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FIT FACTS Cassandra Govan

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MUST-DO EVENT OF THE MONTH The Carcoar Cup Running Festival

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SWIMMING’S FASTEST MAN Craig Stevens

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THE PROTEIN FACTOR Rebecca Gawthorne

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STRENGTH & POWER Corey Bocking

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ANDRE ADAMS Professional Athlete Profile

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ATHLETE NEWS Jock Athletic

Samantha Gash enjoying the view during La Ultra-The High, a 222km ultra marathon race through the Himalayas, with an average altitude of 4500m. Image: Nic Davidson (Maybe Tmrw) SEPTEMBER 2011

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Commit to the End DAN ATKINS

OUR MINDS ARE DESIGNED TO FOCUS ON THREATS TO PROTECT US. MAKING MISTAKES AND LOSING ARE THREATS TO COACHES AND ATHLETES, SO YOUR MIND HAS A NATURAL TENDENCY TO FOCUS ON THE NEGATIVE. Racing in a triathlon is physically and mentally challenging. That is why I love this sport: it is a complete challenge on the human body and soul. In order to succeed, you need to focus your mind on a current goal. It is the only thing you can control. Winning isn’t just about being first past the post. It’s about achieving your goal and if you achieve the desired result, then that is a win!

FOCUS ON WINNING

Your desire to win is going to flare-up during a losing streak. But the reality is you have no control over the outcome of the result. 10

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The more you focus on winning, the less likely it is that you will win because you are distracted by the outcome. Refocus your attention on the process of the race. Focus on what you can control during each moment of the race. Winning will then take care of itself.

USE ANGER AS MOTIVATION

Channeling your emotions, such as anger, can work, but only if you use those feelings to focus your attention on the task at hand. Some athletes respond to anger with a laserlike focus on the present moment and what needs to be done. Others get distracted by the intensity of the emotion and don’t pay attention to the critical information available on the field, which is of course necessary to produce the best performance.

TRY CHANGING YOUR APPROACH

Sometimes you might lose an event because the other athletes are simply better that day. But perhaps it’s because you don’t actually have the talent to win in that particular contest. In the latter situation, the


Dan Atkins going through the pain at the World age group Triathlon Champs, Gold Coast 2009 SEPTEMBER 2011

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Dan trackside, watchin his athletes chase the dream at the Runaway

Bay Junior National Series, 2010

outcome of the race may have nothing to do with your approach to it. You wouldn’t want to abandon a race plan or race preparation routine unless it the preparations plan itself was flawed. Carefully look at the reasons for your losses and address those specifically. Don’t change for the sake of change, especially if your approach includes any of the principles listed below:

1. DO MORE This can be quite a dangerous approach, especially in individual sports. If you focus your attention on the person you train beside instead of yourself you won’t be doing your job as well as you could be. Breakdowns in execution will then occur. Identify what your job is and do that to the best of your ability. 12

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2. POINT THE FINGER AT YOUR COACH It is much easier to see to shift the blame onto someone else. Focusing on your mistakes and blaming others takes the pressure off of you and protects your ego. It also brings down others around you, undermines team confidence and erodes team chemistry and the chemistry between you and your coach. All this will contribute to a losing streak! When things go bad, step up and take responsibility for your role in the loss and work hard to correct it. Being accountable to those that support you may inspire your coach to do the same and unite the ‘team’ toward a common goal of excellence in both training and racing.


3. BEAT YOURSELF UP We feel bad when we have a bad race, maybe even guilty for mistakes we’ve made. Somehow, beating ourselves up is an expression of how much we care. It is also unproductive, hurts performance and compromises team morale. As a mentally tough athlete, redirect your focus to what you are doing well. Maximise your strengths in every training session. This will build positive momentum.

things you do well and the things you need to improve. Put the list somewhere where you will see it daily until you reach your full potential.

4. GIVE UP Losing is a motivation killer. A losing mindset will have athletes think, ‘Why should I try? I can’t win no matter what I do’. And so effort is lost. As a committed, mentally tough athlete, you must play to your own high standard of excellence – regardless of the outcome or opponent. When you give full attention and effort at all times you will maximise your chances of winning.

IN SHORT, IF YOU WANT TO END A LOSING STREAK, YOU HAVE TO COMMIT TO A MENTALLY TOUGH MINDSET.

DAN ATKINS

IS A PROFESSIONAL

TRIATHLON AND SWIMMING COACH. HE IS ALSO DIRECTOR OF DAN ATKINS TRAINING RACING, AN AUSTRALIAN INSTITUTE OF SPORT SCHOLARSHIP COACH AND A TRIATHLON QUEENSLAND JUNIOR

Consistently put in your full effort, focus on the here and now, and maximise your strengths. Be responsible for your own performance and hold yourself to a high standard of personal excellence. This way, you can progress toward your goals and start to achieve the excellence you visualise daily. Sit down and start to write down the

DEVELOPMENT COACH (FOR AGES 12 TO 15). DAN HAS SOME 22 YEARS’ EXPERIENCE AS A COACH AND ATHLETE. YOU CAN ACCESS DAN’S ONLINE COACHING AND COACHING SERVICES AT WWW.DANATKINSTRAINING.COM.AU

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“I HAVE BEEN ATTRACTED TO THE CAMARADERIE YOU FIND AMONGST ULTRA RUNNERS WHO WILL OFTEN GO OUT OF THEIR WAY TO HELP FELLOW COMPETITORS GET TO THE FINISH LINE.”

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Samantha on the home straight of the 222km ultra

marathon, La Ultra-The High, through the Indian Himalayas -the youngest competitor (by more than 10 years) to ever have completed this truly unbelievable race.

All images courtesy of Nic Davidson (Maybe Tmrw)

Samantha GASH AMATEUR ATHLETE PROFILE: PART 1 SEPTEMBER 2011

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MEET SAMANTHA GASH. LAW STUDENT, CHARITY WORKER, AMATEUR ATHLETE EXTRAORDINARE. AVERAGE GIRL DOING ABOVE AVERAGE THINGS. A WEEK AFTER COMPLETING ONE OF THE MOST GRUELLING ULTRA ENDURANCE EVENTS IN THE WORLD, WE CAUGHT UP WITH SAMANTHA TO LEARN HOW (AND WHY) SHE DOES WHAT SHE DOES.

JA: WHO IS SAMANTHA GASH? Such a difficult question as I really don’t think that anyone can be defined by one thing. People may finish reading this and have the perspective that I am a 20 something girl who likes to run. In reality my life is filled with so many things. I have been a university student for the past eight years and in between my studies I have travelled around the globe trying to experience as many different cultures as possible. When I graduated from high school I took a GAP year and worked in a boarding school in Virginia whilst backpacking to 30 states. During 16

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university I set up a non-profit organisation called Connecting With Indigenous Communities (CWIC), which established volunteer placements between Victorian University students within communities in the Northern Territory. Partway through my law degree, I spent three months in Texas as an intern assisting attorneys and mitigators provide capital defence to indigents facing the death penalty. In the past two years I have travelled to Chile, China, Egypt, Antarctica, Nepal, New Zealand and the United States for ultra marathons. Every time I come home from an overseas adventure I realise how important it is for us as Australians to try to improve situations and injustices that are occurring within our own backyard. As a patron for an organisation called Nutrition Plus I believe there is great scope for community driven initiatives to draw attention and hopefully create benefit to the lives of Indigenous Australians. Healthy nutrition and positive living are a big component to my life and I am currently working with Nutrition Plus to raise $20,000 to provide whole food based nutritional supplements to a selection of schools with students from lower socioeconomic or Indigenous backgrounds.

JA: WHAT IS YOUR SPORT OF CHOICE? I participate in single and multi stage ultra marathons. I tend to be drawn to race settings that are unique and isolated with difficult terrain and harsh environments. In 2010 I took part in RacingThePlanet’s


Four Desert Series: four 250km races in Chile, China, Egypt and Antarctica, completely contrasting races. In 2011 my focus has shifted to mountain-based races which is out of the comfort zone. So far I have raced in New Zealand and India and my final two ultras for the year are in the Kimberley’s and Nepal.

JA: THE ULTRA MARATHON IS FAST BECOMING LE SPORT DU JOUR! WHAT IS IT THAT DRAWS YOU AND SO MANY OTHERS TO THESE ULTRA ENDURO EVENTS? Ultra marathon appeals to me for a variety of reasons. Firstly it takes you away from the road and onto the trails, deserts and mountains, which is visually more stimulating and technically challenging. Secondly the type of people who take part in ultra marathons have a genuine love for the outdoors and I have been attracted to the camaraderie you find amongst ultra runners who will often go out of their way to help fellow competitors get to the finish line. Thirdly, the combination of physical ability with mental discipline and logistical preparation makes participating in an ultra marathon difficult very rewarding.

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SAMANTHA GASH

Samantha’s medical team is always one step behind her, providing invaluable support.

JA: WHAT’S THE TOUGHEST EVENT OR SPORTING ACHIEVEMENT YOU’VE EVER DONE? I have just completed La Ultra:The High which would have to up there in one of the toughest ultras in the world at the moment. Every component of this race took me into the unknown. The distance was 222kms, which was 111kms more than I had ever run before. The altitude averaged at 4500m and peaked at 5395m, which on paper seems purely insane but with a careful acclimatisation plan was made possible. What made this race even more difficult were the drastic changes in temperature. For over 10 hours I was sweltering in 40+ degree heat and within an hour I was rugged up in wet weather gear as the rain pounded

down sideways and snow pelted down. On the second night the conditions became so dangerous for my crew that I was forced to stake and take a six-hour mandatory stop before tackling the mountain climb again. Once back on the course the rain and snow didn’t relent for the final 65kms of the race. During my last 12 hours I battled hyperthermia with a temperature ranging between 32.5 to 34.5deg Celsius. The medical team insisted that I jump into my support vehicle every km with the heat blaring and blankets all over me to help it rise to more safe level. It was an epic race of all proportions and for me it shifted from a competitive event to an adventurous expedition quite early on. Being amongst one of few to complete this race and the youngest by over a decade I feel very humbled to have taken part in it. SEPTEMBER 2011

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JA: WHAT’S YOUR IDEAL RACE STRATEGY WITH REGARDS TO TRAINING, NUTRITION AND RECOVERY? When I have a strong race goal motivation to stick to a training program isn’t an issue but what can set you back physically and mentally is injury. The key to allowing my training to be maintained uninterrupted to injury is ensuring that I put the right types of food into my body that allow me to recover. I have become a staunch advocate of the Ascend: Proven Sports Proteins. The elite recovery range and protein catalyst capsules have been instrumental in allowing my body to bounce back after long training runs and during multi stage events. On top of Ascend I incorporate a wholefood fruit and vegetable supplements (Juice Plus+) into my daily diet, which has looked after my immune system. Plus you will always see me wearing a pair of CW-X compression tights during and after a run – even if I am wearing them under my jeans.

Group Hug - Gash celebrates finishing

La Ultra-The High with her support crew. 20

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JA: WHAT’S YOUR NEXT BIG CHALLENGE? It has been a week since I completed La Ultra and surprisingly I have recovered pretty quickly. On the 2nd of September I will be taking part in a 100km, single-stage, selfsupported, rough-country ultra marathon in the Kimberley region. With high heat and humidity, spinifex and technical terrain this will be a tough race but I am primarily taking part to pursue further donations for Nutrition Plus. My next major challenge for the year is finishing my law degree and a 250km ultra marathon in Pokhara, Nepal

SAMANTHA GASH: PART 2 WILL FEATURE NEXT MONTH. For more about Samantha, check out her website www.samanthagash.com


Believe. Ultra-Marathon Champion. ASCEND Believer. It takes more than just dedication to become a champion. There’s also the belief in your ability to succeed and the knowledge that you’ve given your body every opportunity to withstand the rigors of training, time and time again. Despite injuring her knee less than halfway across China’s Gobi Desert early in 2010, Samantha went on to become the first female and the youngest person ever to complete RacingthePlanets ‘4deserts’ series Grand Slam; racing 250kms in the driest, hottest, windiest and coldest deserts around the world. And now at just 26, has become the sixth person ever and only the third female to complete ‘La Ultra, The High’, a 222km race in the Himalayan Mountains! ASCEND believes in Samantha’s ability to compete at the highest level, which is why we’re proud to be her official sports protein partner. So, like Samantha, ensure your highest level of endurance, strength and power possible come race day. Become an ASCEND Believer. To learn more about this great Australian product or to find your nearest ASCEND Preferred Stockist, visit www.ascendsport.com.au

ASC0135/Pioneer10

ASCEND. Train harder. More often.

ASCEND Believer, Samantha Gash Ultra-Marathon Champion


ATTITUDE AT

ALTITUDE

ELOISE WELLINGS

THE IDEA AND SCIENCE BEHIND ATHLETES SLEEPING AND OR TRAINING AT ALTITUDE IS TO STARVE THE BODY OF OXYGEN SO THAT IT IS TRICKED INTO PRODUCING MORE RED BLOOD CELLS SO THAT WHEN YOU COMPETE AT SEA LEVEL, YOUR BODY IS BETTER ABLE TO COPE WITH THE OXYGEN DEMANDS OF WORKING MUSCLES, ALLOWING ENDURANCE ATHLETES TO COMPETE FOR LONGER WITHOUT GETTING TIRED. Photo: Jonathan Wellings (www.birdandbee.com.au) 22

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T

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ATHLETICS

IN MY SPORT OF CHOICE, DISTANCE RUNNING, THE AFRICANS DOMINATE. AND THIS IS SAID TO BE IN PART BECAUSE THEY ARE BORN AND RAISED AT HIGH ALTITUDES. For a gal who lives in Cronulla, the highest point I can get when I’m at home is at the top of Westfield Shopping Centre car park in Miranda. So, in an effort to keep up with the best Africans in the world I invested in an altitude tent. I’d spoken to a few top athletes about it, to see what they thought: Ireland’s Sonia O’Sullivan, an Olympic silver medallist for the 5000m event, and World Ironman Champion Chris McCormack both tried a tent and hated it. But, I also knew that a lot of the American athletes were using them and had positive things to say, so I felt it was worth a try. It went right over the top of the bed my husband and I slept in.

THE NEVER-ENDING JOKES FROM OUR FRIENDS ABOUT LIVING IN A TENT RAN THICK AND FAST! IT PRETTY MUCH TAKES UP THE ENTIRE BEDROOM AND THE GENERATOR MAKES A HUMMING SOUND ALL NIGHT LONG. EVERY 10 SECONDS OR SO, THE HUMMING IS INTERRUPTED BY A GUSHING SOUND, AS THE OXYGEN FLOWS THROUGH THE HOSE AND INTO THE TENT.

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ON A HIGH

The altitude was a bit of a novelty at first: I could live right by the ocean and still reap the benefits of sleeping at altitude. But it was hell. It got so hot, like more than 40°C and we’d both wake up in a pool of sweat. After the first night, my husband, bless his supportive soul, gently asked me how long I thought I might like to keep sleeping in the tent for. My forcedly upbeat response was: ‘Oh, until just after London’. We tried everything from high-powered air conditioners to putting fans inside the tent – one of which fell on my head in the night. Well, you’ve got to have a laugh at the lengths we athletes will go to in order to be the best. But the problem with the tent was that I never felt like I was reaching that deep state of rejuvenating sleep that is so necessary during training. I lasted about eight months in the tent. My blood levels (red blood cell count) did increase during my time in the tent, but I felt these benefits were being counteracted by the poor sleep I was getting.

IF YOU DON’T SNOOZE, YOU LOSE

So ‘the tent’ is now gathering dust in the garage. But the one thing I did gain from the altitude tent experience is a fresh revelation of how critical a good night’s sleep is for optimum performance. And I haven’t completely given up on altitude training: I just qualified for London after a month of training at altitude in San Diego (6,000ft). This summer, I also plan to spend a fair amount of time in our own high country – training at Falls Creek, Victoria, to prepare


Is that Eloise or Darth Vader?

WHEN I’M AT HOME I USE THE ALTITUDE GENERATOR AND MASK SYSTEM FOR TRAINING. THIS MEANS THAT WHEN I’M ON THE TREADMILL, BIKE OR ELLIPTICAL I WEAR A MASK THAT IS HOOKED UP TO THE GENERATOR THAT ALLOWS ME TO TRAIN AT AN ALTITUDE OF MY CHOICE. I USUALLY SET THE MACHINE BETWEEN 5,000 AND 7,500FT, DEPENDING ON THE INTENSITY OF THE WORKOUT. I FEEL LIKE THIS HAS ALLOWED ME TO GET THE BEST OF BOTH WORLDS, TRAINING MY BODY TO LEARN TO COPE WITH LESS OXYGEN BUT ALSO RECOVERING AND SLEEPING WELL AT SEA LEVEL.

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for the Olympic Trials and domestic track season. Heading into the IAAF World Championships in Korea I’ve been struggling a bit in the build-up with tenosynivitis in my foot, so I’ve been doing a lot of training on the bike and elliptical with the altitude mask on. I’ve also been using an anti-gravity treadmill, which has helped take the load off my foot while maintaining my running conditioning. Knowing Korea would be hot, I’ve been acclimatising by doing all of my training in a sauna suit. The sauna suit resembles a garbage bag, but it does the job of helping me adapt to the heat. Competing in a 10,000m race in 30+°C and 90 per cent humidity is something you want to be prepared for!

ELOISE WELLINGS IS AN

[DUE TO PERSISTING PROBLEMS WITH HERAUSTRALIAN FOOT, ELOISECHAMPION WAS FORCED TO DISTANCE PULL OUT OFRUNNER FOR THE 10,000M FINAL IN FOUNDER KOREA. GUTTED, BUT NOT AND OF LOVE DEFEATED, ELOISE IS DETERMINED TO MERCY FOUNDATION. MAKE AMENDS. NEXT STOP, THE BIG SPORTS CARNIVAL IN LONDON,2012. SHE WILL REPRESENT AUSTRALIA GOAT GET’EM ELZY!] OLYMPICS IN THE LONDON 2012 IN THE 10,000M EVENT. TO KEEP UP TO DATE ON HER ROAD TO LONDON 2012 FOLLOW HER BLOG, and to find out more about Eloise’s Foundation, visit www.lovemercyfoundation.org

DUE TO PERSISTING PROBLEMS WITH HER FOOT, ELOISE WAS FORCED TO PULL OUT OF THE 10,000M FINAL IN KOREA. SHATTERED, BUT NOT DEFEATED, ELOISE IS DETERMINED TO MAKE AMENDS. NEXT STOP, THE BIG SPORTS CARNIVAL IN LONDON, 2012. GO GET’EM ELZY!


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HOW TO BOWL FAST:

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BRETT LEE

Style

PART 3

JOCK CAMPBELL SEPTEMBER 2011

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CRICKET

THIS IS THE THIRD INSTALLMENT ON HOW TO TRAIN TO BOWL FAST: BRETT LEE STYLE. OVER THE FIRST TWO ARTICLES I HAVE TAKEN YOU THROUGH THE TYPE OF SPEED BOWLING TRAINING AND SIZE AND STRENGTH TRAINING THAT I TOOK THE GREAT BRETT LEE THROUGH LEADING UP TO WHEN HE BOWLED AT 160KM PER HOUR IN THE 2003 WORLD CUP! THIS MONTH I SHOW YOU HOW TO CONVERT THAT STRENGTH GAINED IN THE GYM, INTO RAW-BONED BOWLING SPEED!

Of course, gym training alone will not get you bowling fast: you must bowl regularly and nothing beats bowling in the middle. But in combination with your bowling training and matches, this type of training will get you to the next level, as it did with Brett. The two major areas we look at for a fast bowler include:

A. THE RUN-UP In recording Brett’s speed in his run-up over several years, I determined the faster he ran equated to the faster his bowling speed was. Remember we don’t ride a bike in to bowl, we don’t swim up to the bowling crease, punch focus mitts on the way to the crease. Fast bowlers don’t even jog there. In fact, they run up to 25km+/hr, which is around 80 per cent of their maximum running speed. 30

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They do this up to 150 times a day as well! Therefore, fast bowlers need to train for this and work on improving: speed (we know scientifically that power training has a large influence on this); technique (to become a more efficient runner); and regularly train so they can repeat this over and over again at the same rate.

B. THE BOWLING ACTION AND FOLLOW THROUGH We know in power activities, which fast bowling most definitely is, that resisted (specific power generation) and assisted (over-speed production – increased movement speed) training through that activity can help improve force production. This has been studied in throwing and is now being looked at in fast bowling. But we must be careful not to make the activity too heavy, as it will change the bowling action. In speed training this may be hill running, or towing power sledges for resisted work, and car tows or downhill running to increase leg speed. In bowling and throwing, this can be with slightly heavier balls (resisted) or slightly lighter balls (assisted) and must be in combination with the bowler’s normal bowling training and bowling speed training, which we went through in the first article in this sequence in April. This is the link between the strength and power exercises done in the gym and turning that into Brett Lee type thunderbolts! As well as the bowling activities this can include weight training, plyometrics,


having to meet your mate at the gym, you will train harder and, more importantly, you might even enjoy it. The greatest aspects of working with the Aussies and specifically in this instance Brett (I know, let it go Jock!) was they trained extraordinarily hard and well, but everyone looked forward to training because they always had great fun. These are some of the exercises we used with Brett and he achieved great results. Why don’t you try them in your training program? Enjoy your changing body shape, hurl tin around the room and unleash the powerful beast on the field! Make the most of your youth: you’ll miss it when it’s gone!

So scared of Brett’s speeds during the 2003 World Cup, the Namibian team put tape over his bowling speed readings on the TV.

resisted speed overload, medicine ball work and pulley activities that look more like S&M activities than something an athlete might do during training. Power activities are done explosively, with the emphasis on the muscle fibres contracting rapidly with perfect technique. To get the most out of your resistance training for cricket, ‘buddy’ up with a mate to train with and show your muscles off to (if that’s your thing!), who is trying to improve their cricket as well. You will achieve three great things out of this: you will be more accountable when

CRICKET SPECIFIC EXERCISES CRICKET IS AN EXPLOSIVE GAME, WITH HIGH VELOCITY BURSTS OF ACTIVITY, FOLLOWED BY LARGE PERIODS OF REST, WITH ENTIRELY UNIQUE MOVEMENTS, AND THAT’S WHY SPECIFIC POWER TRAINING IS THE ‘MONEY’ WORK FOR CRICKET. ADDING THE FOLLOWING SIX EXERCISES INTO YOUR PROGRAM BELOW WILL HELP WITH DEVELOPING THIS SPEED: THREE FOR THE BOWLING ACTION AND THREE FOR DEVELOPING RUNNING SPEED.


P0WER EXERCISES FOR BOWLING 1. WEIGHTED SIDE BENDS • Hold the dumbbell by your side, feet slightly wider than shoulder-width apart; the body remains side on and the core muscles engaged • Laterally flex the torso towards the weight, keeping the knees and pelvis stable • Raise the weight free arm up high and when you feel a slight stretch on the side of that arm explosively pull the elbow down to the side and laterally flex the torso toward the unweighted hands side. See photos, above right.

2. MEDICINE BALL SLAMS (SEE RIGHT) • Stand with feet shoulder-width apart, holding the medicine ball with hands either side and slightly behind the ball • Reach back as far as you can behind your head, with arms slightly bent • As soon as you reach the end of range, slam the ball directly down in front of you using your lats and abdominals to drive it into the ground • For side slams, use the same start position and slam the ball down to the side of the body.

3. RESISTED BOWLING (EXPLAINED P30) • 3 sets (overs) of 6 balls with 3 minutes rest between sets.


CRICKET


RUNNING SPEED POWER DEVELOPMENT

1. MEDICINE BALL PUSHES • Stand with feet shoulder-width apart • Hold the medicine ball at chest height with your hands either side and slightly behind the ball • Squat into a half-squat position: as soon as you reach the appropriate depth of squat, explode forward and up, trying to propel the ball as far as possible • As you explode with your legs, forcefully push with your arms as powerfully as possible and release the ball once your whole body has fully extended • The body at the full extension point should be at a 45 degree angle to the ground, in a straight line and absolutely airborne (end picture right) • Land on the ground in a split foot position and as soon as you hit the ground explode off for a 10m sprint • Try 3 sets of 4-6 reps

2. JUMP SQUATS • Hold dumbbells in your hands or wear a weighted vest • Feet shoulder width apart • Drop into a half-squat position, either knees at 90 degrees or thighs parallel with the ground. As soon as you reach the lowest position, explode up again with normal squat technique as high as possible – height and being the objective. this is a plyometric that will train the driving muscles of the running technique • Land with the same foot position into a forgiving squat or catching squat to take the impact of landing • Stabilise and then start again Try 3 x 4-6 reps only once a week, for experienced strength trainers only

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CRICKET

3. RESISTED RUNNING

This can be done with a power sled, running parachute (see photo of Brett during the 2003 World Cup), or the cheapest way with tyre pulls. Make sure the weight is no more than 10 per cent of the athlete’s body weight. Add 3-4 runs of 3040m with 2-3 minutes recovery between each repetition. This should be added to your 1-2 speed sessions per week.


FIT FACTS CASSANDRA GOVAN

THE VICTORY OF CYCLIST CADEL EVANS IN THIS YEAR’S TOUR DE FRANCE WAS ONE OF THE MOST THRILLING SPORTING EVENTS IN RECENT MEMORY. BUT WILL IT DO ANYTHING TO ENHANCE THE POPULARITY OF AUSTRALIAN CYCLING? WILL IT TRIGGER A MOMENTARY SPIKE IN INTEREST, OR A LASTING SEA CHANGE IN THE NUMBER OF LYCRA-CLAD BODIES ZOOMING ALONG THE ROAD EACH SUNDAY MORNING?

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THE CADEL

Effect

In this month’s Fit Facts, we look at the concept of ‘sporting contagion’. Can people ‘catch’ new sports, like they catch a cold or a case of, well, athlete’s foot? The answer, it seems, might be ‘yes’. Take Lance Armstrong’s unparalleled run of victories in seven successive tours (1999-2005). USA Cycling reported 5 per cent annual growth in its membership over that period, only to have that drop to 3 per cent upon Armstrong’s retirement. Guess what happened when Lance came out of retirement? Registrations bumped back up to 5 per cent..


This man needs no introduction The Champ is here! Image: Dreamstime

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FIT FACTS

YELLOW JERSEY BOY

It’s too early to say if Cadel Evans’s victory will replicate the Lance Armstrong Effect and inspire a new generation of Australian amateur cyclists. Armstrong’s narrative has a special magic given his epic battle with prostate cancer and the longevity of his successes. But the general concept that behaviours can be ‘contagious’ is actually well supported by scientific studies. Unfortunately, it seems we don’t only catch on to the good behaviours.

A CONTROVERSIAL STUDY PUBLISHED IN THE NEW ENGLAND JOURNAL OF MEDICINE IN 2007 FOUND THAT OBESITY MAY BE PARTLY CONTAGIOUS. Apparently, your chances of becoming obese increase by 57 per cent if you have a friend who becomes obese; 40 per cent if you have a sibling who becomes obese; and 37 per cent if your spouse becomes obese. Of course, people are not catching those extra kilograms through any physiological mechanism, such as a virus or bacteria. So how is it happening? One way is by mimicking others’ poor dietary behaviors and exercise habits. At a restaurant, our friends’ food choices can have a powerful

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influence on our own (think, “I’ll have what she’s having”). A second way is through an altered normative sense of what is a “normal” weight. It seems we really do base our ideal weight on what we see around us every day. The jury is still out on which factor plays the bigger role (mimicking specific behaviors, or altered norms) in weight contagion, but both are likely to be important contributors.

THE PURSUIT OF HAPPINESS

A weird and varied list of other behaviours has also been found to have this contagious tendency. Although still being researched, there’s some evidence that we can catch happiness from the people around us, but can also catch the idea of divorcing our current spouse. The basic idea is that observing others do something plants a seed in our own mind that often prompts us to do the same thing. So how do you make contagion your ally in staying fit, happy, and healthy? Find chipper vegetarian triathletes in stable relationships and stick to them like glue? Well, that might be unrealistic, so maybe it’s as simple as remembering that we don’t have 100 per cent control when choosing healthy behaviour patterns. Our friends and family – and even current news events (such as Cadel’s triumphant Tour de France victory) can make us either rise to our better selves, or help us justify spending the night on the couch with a tub of Sara Lee.


SO OUR ADVICE IS TO CHOOSE YOUR ROLE MODELS WISELY, SLIP INTO YOUR SKINS, AND PICTURE YOURSELF AT THE FRONT OF THE PELOTON WITH CADEL EVANS AT YOUR SIDE Spending your mornings with the fit and healthy Jock Athletic crew will also be a good way to make sure you make the most of ‘sporting contagion’.

EMPIRICA RESEARCH IS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND LOS ANGELES. For more about, email Cassie Govan (cassie@empiricaresearch.com.au), or David Neal (david@ empiricaresearch.com.au) or find us on Facebook and Twitter (@empirica_update) or visit www.empiricaresearch.com.au


POWERED BY THE

JOCK ATHLETIC

Ezine

our free online magazine

Average Joe’s Go Bush*! 12 WEEK RUNNING PROGRAM | 3-4 SESSIONS PER WEEK

'Build your endurance, get fit and have fun!' STARTS 15 AUGUST 2011 START TODAY

register at www.jockathletic.com

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Ph. 0435 728 200

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info@jockathletic.com

www.jockathletic.com *Carcoar Cup, 6 Nov 2011


THIS MONTH’S GREAT EVENT

THE CARCOAR CUP RUNNING FESTIVAL A NEW GROUND-BREAKING DISTANCE RUNNING FESTIVAL (ACTUALLY, IT’S HELD ON THE FIRST WEEKEND IN NOVEMBER), THE CARCOAR CUP IS AIMED AT RAISING MONEY FOR CHARITY IN CARCOAR, NSW (3 HOURS SOUTH WEST OF SYDNEY). OUR AVERAGE JOE’S RUNNERS CLUB WILL BE THERE IN FORCE AND ARE ALREADY IN HEAVY TRAINING TO HAVE A GREAT “CRACK” AT IT! “Carcoar is one of the historic towns in

historic town to the attention of all Australians.

In what is probably a first for Australia, athletes and hand cyclists from Wheelchair Sports

NSW will be teaming up with three runners to

enter under the Teams Events. Check out the

Half Marathon course and countryside on You

Tube, made by local filmmaker Louise Purcell. “Three hours running cut down to three minutes

driving - we had to drive very fast”. The prize money will be considerable, the profits will go

to charity, and the scope of races will be pretty breathtaking!

Races include:

Australia”, said Andrew Baulch, the Festival

• THE CARCOAR CUP - A TOUGH MARATHON SET IN SUPERB COUNTRY

country - a superb setting for a weekend of

• A HALF MARATHON

meeting not unlike the Stawell Gift, with runners

coming from all over Australia to compete and

• FOUR DIFFERENT TEAM’S EVENTS WHERE THE MARATHON COURSE IS DIVIDED INTO FOUR

spreading quickly, with entries coming from all

• THE CARCOAR CUP FOR KIDS & A 6KM CREEK RUN

Director. “It is surrounded by beautiful rolling

festivities and racing. We wanted to create a

for their supporters to be entertained. Word is over Australia.”

The Carcoar Cup Festival is a great event for

To enter online go to www.carcoarcup.com.au

is fine entertainment for the more than 5,000

directly, in true country style, on 0412 265 344.

people of all abilities to participate in. There

or for more informatiion contact Andrew Baulch

spectators expected - a chance to bring this

We can’t wait – see you there!

SEPTEMBER 2011

41


SWIMMING’S FASTEST MAN CRAIG STEVENS WHEN JAMES MAGNUSSEN SET THE FASTEST TIME IN THE WORLD ON DAY ONE OF THE 2011 WORLD SWIMMING CHAMPIONSHIPS IN SHANGHAI AS AUSTRALIA’S LEAD-OFF SWIMMER IN THE 4 X 100M FREESTYLE RELAY, THE PRESSURE WAS IMMEDIATELY ON HIM TO BACK IT UP IN THE INDIVIDUAL 100M FREESTYLE A FEW DAYS LATER. MANY SWIMMERS BEFORE MAGNUSSEN HAVE PRODUCED GREAT RESULTS AS PART OF A RELAY TEAM, BUT THEN FAILED UNDER THE PRESSURE OF BEING ABLE TO REPEAT THIS AS AN INDIVIDUAL PERFORMANCE. ONE ATHLETE THAT SPRINGS TO MIND IS MICHAEL KLIM AT THE 2000 SYDNEY OLYMPIC GAMES.

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Michael set a World Record in his lead-off swim in the 4 x 100m Freestyle Relay, in which Australia famously won and beat the US. Unfortunately, Michael could not back-up that result later that week. Klim was a very experienced international swimmer and did not achieve an individual gold medal. So could a 20-year-old with only limited International experience be able to do something that Michael Klim was unable to do? Well, not only did James Magnussen win the gold medal, but he did it so convincingly that he will force the rest of the world to change the way they prepare for the London Olympics in less than 12 months’ time. Interestingly, this is first time an Australian has won the individual 100m Freestyle in 43 years! For so long the 100m Freestyle event has been about pure speed and little focus put on the back-end of the race, Year-in, year-out, the winner of the 100 would be holding on for dear life at the back-end of the race, the lactate acid burning and their lungs screaming for oxygen, the stroke deteriorating as they got closer to the wall. But Magnussen is different! He stays so composed at the front end of the 100, so relaxed and not bothered about the other guys ahead of him so confident is he in his body and the way he has been prepared for the event. His stroke and the way he races are similar to the great Alexander Popov. Magnussen was able to progress through the heat swim and then the semi-final swim, staying relaxed and focused, getting the job done each time and reaching the final. This was his biggest test, as you never know in the final if one of your competitors had been holding back waiting for the last effort to show exactly what they were capable of. But again, Magnussen went out relaxed and came home in exactly the same way and powered home to win. It was a tremendous effort and one that will be remembered. SEPTEMBER 2011

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SWIMMING

DIFFERENT STROKES

Magnussen, originally from Port Macquarie, now trains at the Sydney Olympic Pool at Homebush, mentored by high performance coach Brant Best, who formerly worked in Brisbane under Swiss-born Stephan Widmer, who has coached some of Queensland’s top swimmers. The two have formed a great partnership, working on Magnussen’s weaknesses while, at the same time, capitalising on his strengths. He is physically a lot stronger: that is part of the reason his starts and turns are much more explosive than they previously were. His speed in the front-end of his race has also improved and his stroke is also very efficient through the whole race. Magnussen’s lowstroke rate through the first 50m helps him conserve energy, which he brings in after the turn and is then able to sustain all the way through the remainder of the race. Watching Magnussen swim is very exciting: he will be alongside the rest of the field and you sit there thinking, ‘OK. When is he going to go?’ Then he turns on the speed and is able to kick ahead of the rest of the field. This makes the next 10 months or so very exciting. The rest of the world will definitely be looking at how he won the race. How they then modify the way they train and compete will be interesting. Coach Brant Best has also been using famed Russian coach Gennadi Touretski to gain knowledge, which begs the question: ‘Will Ian Thorpe be able to produce something similar?’ Let’s hope so! Ian has been training under Gennadi since announcing his comeback and what a great sight it would be to watch. 44

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THE THORPEDO VERSUS THE MISSILE COMING HOME IN THE FINAL LAP OF THE 100M FREESTYLE FINAL AT THE LONDON OLYMPICS. IT GETS THE HEART RACING JUST THINKING ABOUT IT! If Ian can produce a time someone near that of Magnussen’s, we could pretty much give the gold to Australia in the 4 x 100m Freestyle Relay, too. Magnussen could also look at a possible swim in the 200m Freestyle. If he swims this event at the Olympic Trials in March he will put himself up for consideration as part of the 4 x 200m Relay team, which Australia would definitely benefit from. He can swim a very handy 200m and it would be great to see him give this event a go as well.

CRAIG STEVENS IS A FORMER OLYMPIAN AND COMMONWEALTH GAMES ATHLETE, SPECIALISING IN THE 400M, 800M AND 1500M FREESTYLE EVENTS. HE IS NOW HEAD COACH OF THE ELITE SQUAD AT SANS SOUCI LEISURE CENTRE.


The

Protein Factor REBECCA GAWTHORNE

PROTEIN IS BY FAR THE MOST COMMON TOPIC OF DISCUSSION AMONG THE ATHLETES THAT I ADVISE. AND FOR GOOD REASON! PROTEIN IS AN ESSENTIAL NUTRIENT IN OUR DIETS AND IS FOUND LITERALLY EVERYWHERE IN YOUR BODY PLAYING MANY VITAL PHYSIOLOGICAL ROLES. BUT WITH PROTEIN’S IMPORTANCE AND POPULARITY COMES CONTROVERSY AND CONFUSION.

> HOW MUCH DO YOU NEED TO MAXIMISE MUSCLE GAINS AND PERFORMANCE? DOES MORE PROTEIN EQUAL MORE MUSCLE MASS? > SHOULD YOU CUT CARBS? > WHAT IS THE BEST TIME TO EAT PROTEIN-RICH FOODS? > SO I THOUGHT TO DISPEL SOME MYTHS SURROUNDING PROTEIN AND GIVE YOU THE FACTS ON PROTEIN AND YOUR MUSCLES.

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BUILDING MUSCLE

Building lean muscle mass requires appropriate training to promote muscle strength and hypertrophy. And an adequate diet to complement this training is necessary. To gain muscle, you need a positive energy balance from the right foods, so there is always appropriate fuel available to the body to build muscle, as well as energy for daily living and recovery from your training.

PROTEIN – THE BASICS

Proteins are made up of amino acids. There are 20 different amino acids, nine of which your body can’t make, so they must come from the food you eat. Protein from animal food contains all essential amino acids, while plant protein doesn’t. By combining a wide variety of protein-containing food into your diet, you can obtain all the essential amino acids your body needs.


SOURCES OF PROTEIN

Meat (red meat, seafood, poultry), dairy products and eggs are excellent sources of protein. However, many plant foods (such as legumes, soy products, nuts and some grains) also contain significant amounts of protein and can contribute a large proportion to your total daily protein intake. Each of the following foods in the table below provides about 10g of protein. These foods have moderate-to-low fat contents and are rich in other nutrients.

ANIMAL FOODS

PLANT FOODS

2 small eggs

4 slices (120g) wholemeal bread

30g (1.5 slices) reduced fat cheese

3 cups (90g) wholegrain cereal

70g cottage cheese

2 cups (330g) cooked pasta

1 cup (250 ml) low-fat milk

3 cups (400g) cooked rice

200g reduced fat yoghurt

3/4 cup (150g) lentils or kidney beans

35g lean beef, lamb or pork (cooked weight)

200g baked beans

40g lean chicken (cooked weight)

120g tofu

50g grilled fish

60g nuts or seeds

50g canned tuna or salmon

300ml soy milk 100g soy meat

HOW MUCH PROTEIN DO YOU NEED?

You can calculate how many grams of protein you need per day using your body weight and the table below. Strength and endurance athletes have greater protein to promote muscle growth and repair following exercise, as well as to fuel exercise.

GROUP

PROTEIN INTAKE (G/KG/DAY)

Sedentary men and women

0.8-1.0

Elite male endurance athletes

1.6

Moderate-intensity endurance athletes (a)

1.2

Recreational endurance athletes (b)

0.8-1.0

Football; power sports

1.4-1.7

Resistance athletes (early training)

1.5-1.7

Resistance athletes (steady state)

1.0-1.2

Female athletes

~15% lower than male athletes

SEPTEMBER 2011

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NUTRITION

SHOULD I CUT CARBS?

THE BIG QUESTIONS DOES MORE PROTEIN = MORE MUSCLES? Protein is key to building muscle. But protein alone does not directly all turn into muscle. Having twice the amount of protein you require does not (unfortunately) mean your muscles become twice as big, twice as fast. Protein consumed beyond what you require for muscle growth will be used directly for fuel or stored as fat if you already have enough energy.

ONE OF THE BIGGEST MISTAKES ATHLETES MAKE IS TO CUT OUT MAJORITY OF CARBS FROM THEIR DIET.

To build this type of muscle takes more energy than just protein alone!

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CARBS ARE ESSENTIAL WHEN IT COMES TO BUILDING MUSCLES BECAUSE: 1) CARBS STIMULATE THE MUSCLES TO ABSORB AMINO ACIDS FROM PROTEIN THROUGH INCREASING THE HORMONE INSULIN 2) CARBS REPLENISH FUEL STORES TO PREVENT MUSCLE BREAKDOWN 3) CARBS CONTRIBUTE TO THE POSITIVE ENERGY BALANCE NEEDED TO BUILD MUSCLE AND RECOVER FROM TRAINING


WHAT ABOUT PROTEIN SUPPLEMENTS? GENERALLY, YOU CAN OBTAIN ALL THE PROTEIN YOU REQUIRE FROM A GOOD MIXED DIET. HOWEVER, YOU MAY BENEFIT FROM A SUPPLEMENT IF YOUR TRAINING LOAD IS HIGH AND YOU ARE UNABLE TO GAIN ALL YOUR NUTRITIONAL NEEDS FROM FOOD ALONE. PROTEIN SHAKES

The benefit of shakes is convenience. They are quick to prepare, transportable and available directly after training. But remember you need to consume with a carb source, so if your protein shake doesn’t have carbs, make it on milk or eat with a piece of fruit or slice of bread.

WHEY VERSUS CASEIN

Whey protein is rapidly digested, resulting in fast protein synthesis. So have these pre- and post-training. Conversely, casein is slowly digested, so if you’re looking to bulk up, have one before bed. Remember, good eating and drinking practices cannot be replaced by a powder or pill, no matter what level athlete you are. Supplements cannot compensate for poor food choices.

CAN I EAT A BIG STEAK AT DINNER AND GET ALL THE PROTEIN I NEED? Recent research has shown that the timing of your protein intake is just as important as total protein intake over the day. One meal can’t provide all your protein requirements because your body can only absorb so much protein at one time. Therefore, you need regular, frequent protein-containing meals and snacks to create an optimal environment for muscle gain. Eating a snack providing a good source of protein and carbs both before and immediately after training sessions will help increasing production of anabolic hormones, prevent muscle breakdown and promote muscle growth. Within 20-30 minutes of finishing a session, you need 10-20g of protein and an equal amount of carbohydrates. Suitable pre- and/or posttraining snacks include a tub of yoghurt, glass of milk, a fruit smoothie or lean meat sandwich.

AND REMEMBER: IF YOU SKIP A MEAL OR SNACK, YOUR BODY WILL START TO BREAK DOWN YOUR MUSCLES TO USE AS ENERGY.

REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN. For more information, contact: rebecca.gawthorne@gmail.com

SEPTEMBER 2011

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Australian Cricket Captain, Michael Clarke, assisted by Jock Campbell, knows the importance of resitance training for both improved performance and injury prevention. Image: Phil Hillyard

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STRENGTH

AND POWER AN INSIGHT INTO FLORIDA STATE UNIVERSITY’S STRENGTH & CONDITIOING PROGRAM

PART2

SEPTEMBER 2011

51


COREY BOCKING

1. A STRENGTH PROGRAM SHOULD HAVE THE FOLLOWING THREE GOALS

STRENGTH AND CONDITIONING COACHES ERIK KOREM AND JOE DANOS, FROM FLORIDA STATE UNIVERSITY, RECENTLY PRESENTED A VERY INFORMATIVE AND INTERESTING SEMINAR ON

A. B. C.

Develop athleticism Train for the type of movement appropriate to a particular sport Injury prevention

SPEED AND POWER IN SYDNEY. IN ISSUE 7 OF THE JOCK ATHLETIC EZINE I SHARED SOME INSIGHTS FROM ERIK KOREM’S PRESENTATION, WHICH DREW ON HIS EXPERTISE AS A SPEED DEVELOPMENT CONSULTANT FOR WORLD-CLASS SPRINTERS. IN THIS ARTICLE, I WILL GIVE YOU THE HIGHLIGHTS FROM JOE DANOS’ PRESENTATION ON STRENGTH & POWER DEVELOPMENT.

Joe Danos is a two-time US national junior weight lifting champion under legendary USA Olympic Coach, Gayle Hatch. A graduate of Louisiana’s Southern University, Danos holds a degree in Kinesiology and has been employed at both LSU and now Florida State University.

THESE ARE THE TOP 10 TIPS FOR STRENGTH AND POWER DEVELOPMENT I GLEANED FROM HIS PRESENTATION.

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2. WHEN WORKING IN TEAM SPORTS IT IS IMPORTANT TO KEEP THE COACH HAPPY. For example, a football coach may ask an individual athlete to achieve the following goals:

STRUCTURAL CHANGES > Gain weight/lose weight FUNCTIONAL CHANGES > Increase strength/power > Increase balance/coordination > Increase speed > Increase flexibility > Develop and strengthen mentality 3. WHEN TAKING OVER A PROGRAM FROM A PREVIOUS COACH, THE FOLLOWING SHOULD BE TAKEN INTO ACCOUNT: PROGRAM DESIGN

• Study previous program • What will stay and what needs to change • Time efficiency


POWER COACH EVERY REP! SOUNDS LIKE COMMON SENSE, BUT HOW OFTEN DO YOU SEE A PERSON PERFORM AN EXERCISE AND USE POOR FORM AND THE COACH OR TRAINER ALLOW THE SET TO CONTINUE?

SEPTEMBER 2011

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High Performance Coach Paul Watson keeps a careful eye on Claire’s technique.

4. USE BENCHMARKS OF SETS OF 3 OR 5 Do not use repetition maximum training (1 RM) lifts very often, as there’s an increased risk of injury; it’s better to use a 2 or 3 rep max, as it’s safer and just as effective. Estimate 1 RM’s heaviest explosive 2 = 93% Estimated 1 RM’s heaviest strength 3 = 90%

5. GENERAL GUIDELINES FOR PROGRAM DESIGN INCLUDE THE FOLLOWING:

Pre-Season (initial phase 2-3 weeks) • Auxiliary lifts are the focus (single leg and body weight priority) • No core explosive or core strength lifts Pre-Season Strength Development (Lifting 2-3 days a week) Each strength session includes • 2 core explosive lifts • 2 core strength • 2-3 Auxiliary Maintenance Period (in-season) Dependent on each player’s needs


STRENGTH & POWER

6. IDEAL REP RANGE AND SETS FOR WORKOUT Core Explosive Power 1-3 reps; 4-5 sets Core Strength 3-5 reps; 4-5 sets Hypertrophy 6-12 reps; 3-4 sets Assistant Auxiliary Exercises (as needed)

7. USE PRILEPIN’S CHART AS A GUIDE FOR SETS, REPS AND PERCENTAGE OF LOAD During the 1960s & 1970s, Soviet sports scientist A.S. Prilepin collected data from the training logs of thousands of elite level weightlifters (from National to Olympic champions). This data was analysed and the following guidelines were recommended and have since been adopted by many weightlifters and power lifters. Prilepin discovered if the number of lifts in one exercise is significantly above or below the optimal, the training effect decreases.

PRILEPIN’S CHART % of 1 RM 55 - 65 70 - 80 80 - 90 90+

Reps 3-6 3-6 2-4 1-2

Optimal 24 18 15 7

8. NEVER SACRIFICE TECHNIQUE FOR LOAD

Total range 18 - 30 12 - 24 10 - 20 4 - 10

Never let your athlete lift with poor form! Joe paid special attention to the squat in the practical session and his tip was to never let the hips/pelvis position posteriorly rotate or round out in the bottom of the squat.

9. TAKE CARE OF THE LITTLE THINGS By developing positive habits in your athletes by taking care of the little things, such as preparation, nutrition, stretching, coming to training with the correct attitude etc, these little things all add up to big things and develop a winning mentality.

10. COACH EVERY REP! Sounds like common sense, but how often do you see a person perform an exercise and use poor form and the coach or trainer allow the set to continue?

COREY BOCKING HAS A PERSONAL TRAINING BUSINESS IN SYDNEY CBD. For more information, contact Corey via email at cbocking@performancetraininginstitute.com.au

or visit

www.performancetraininginstitute.com.au


ANDRE ADAMS

PROFESSIONAL ATHLETE PROFILE JA: WHO IS ANDRE ADAMS?

AA: Probably the most technically advanced Tourist in the history of Cricket. No one has ever been better kitted out with Audio/Visual equipment than me. EVER.

JA: WHAT IS YOUR SPORT OF CHOICE?

AA: Back Yard Cricket. I’m very good at dodging Doggy Doo whilst diving for a catch.

JA: WE BELIEVE YOU ARE THE LEADING WICKET TAKER AND MORE IMPORTANTLY SIX “HITTER” IN THE COMP THIS SEASON, IS THIS TRUE AND HOW DID IT HAPPEN AND WHAT ARE THE NUMBERS? AA: Yes it’s true you Geek! Surely you have something better to do than Surf the

A refreshing approach to property

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Internet for Cricket Stats... (I’d rather be at Grind) So far I have managed 27 “Homers” and with the way I’m seeing it now, I should get to 28. At least! As for wickets I am 1st equal in the 1st Division with 56. There are 3 Games left so I am hoping for 70.

JA: WHAT’S THE TOUGHEST EVENT OR SPORTING ACHIEVEMENT YOU’VE EVER DONE? AA: I did a Half Marathon once. I’m not built for long distance running so that was Tough, but Winning the County Championship was mentally pretty tough last year, we had been runners up the previous 2 years and its a long season with so many games and different formats. Plus we were leading

southernstarproperty.com.au


With

his

“ox-like

strength

and

wicket-

taking prowess” Adams lines up to bowl for Nottinghamshire CountySEPTEMBER CC. 2011

57


ANDRE ADAMS from the outset so we were always looking over our shoulders.

JA: WHAT’S YOUR FAVORITE TRAINING SESSION AND WHAT DOES IT INVOLVE?

AA: That’s easy - training at Jock Athletic! I particularly enjoyed training with Mike Whitney and Charlie Shreck and then smashing a “Grind” coffee on the beach. The “Sand hills rack” at the famous Wanda Sand dunes is probably my favourite session with my mate Burna (Tim Freeburn – local Cronulla identity).

JA: HOW MANY TRAINING SESSIONS DO YOU DO PER WEEK & THE BREAKDOWN?

AA: During the season? Not many if any. Depends on the schedule but if there is a break I will do a heavy weights session and feel the pain for a few days after. I have found that it makes a huge difference to be as strong as you can be before a season as you lose so much power throughout the season.

JA: WE HEAR YOU MAY BE COMING BACK TO AUSTRALIA TO TRAIN AND POSSIBLY PLAY, TELL US MORE AND HAVE YOU DONE THIS IN THE PAST? AA: Maybe.. Are you stalking me? This is getting weird. I may or may not be venturing back to Cronulla to enjoy some more of your sarcasm and general bad behavior. I loved training at Jock Athletic in the 2009/10 season when I played for Sutherland. It was key to maintaining my pace over the season. 58

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The work I did with Watto (Paul Watson) was key to my success last season (leading wicket taker 2010) and has made me enjoy training more than just bashing weight sessions out.

JA: WHAT’S YOUR BEST EXCUSE FOR NOT STICKING TO A TRAINING PROGRAM?

AA: My car broke down. The dog ate my homework. I forgot. I just don’t like you. What about the weather?

JA: WHAT ARE YOUR SECRETS TO STICKING TO A TRAINING PROGRAM? AA: I THINK THAT ENJOYMENT IS MASSIVE, ALSO GOOD MUSIC; SOME STUPID BUT BASIC GYM RULES THAT MUST BE ADHERED TO ARE ALSO USEFUL. BUT THE BIGGEST KEY IS YOU MUST HAVE COMPLETE FAITH IN THE PERSON TAKING THE SESSION (EVEN IF HE’S A NUFFY!)


JA: WHAT’S YOUR MOST DREADED TRAINING SESSION (DETAILS) AND WHY? AA: I said that the “Sand Hills Rack” was my favourite... well the “Mexican Challenge” is my least favourite. It makes me want to spew thinking about it.

JA: WHAT’S YOUR NEXT BIG CHALLENGE?

AA: Bringing up 2 Boys. Why do they break everything? Why?

JA: WHO HAS BEEN YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD AND WHY? AA: An old mate called Mike McSweeney trained me when I was 18. He introduced me to the Pain that comes with hard work

and let me know that other people would be training harder than me.

JA: NOW THE BIG ONE, YOUR FAVORITE MOTIVATIONAL SAYING?

AA: No one really feels sorry for you. So crack the F**k on.

ANDRE ADAMS IS AN “XBOX PLAYER WITH A CRICKET PROBLEM.” HE IS A FORMER NZ INTERNATIONAL CRICKETER, CURRENTLY PLAYING IN THE ENGLISH FIRST DIVISION COUNTY CRICKET. IF YOU’RE BORED, YOU CAN FOLLOW ANDRE ON TWITTER (@ANDREADAMS)


ATHLETE NEWS

EACH MONTH WE WILL BRING YOU NEWS AND RESULTS FROM JOCK ATHLETIC ATHLETES, HERE AND ABROAD. MATTHEW HAYDEN (CRICKET) Signed with the new T20 Franchise, the Brisbane Heat, confirming he’s coming out of retirement, and started his preparation this month. You can sign up to the Matthew Hayden Locker Room to follow Matt’s preparation. JOEY YOVICH (CRICKET) New Zealand associations announce contracted players - Yovich contracted with Northern Knights. RICKY PONTING (CRICKET) Averaged over 50 in the ODI Series in Sri Lanka to help guide Australia to victory in the 5 match series. ANDRE ADAMS (CRICKET) Andre Adams is the leading wicket taker in the First Division in the English County Championship as well as having hit the most 6’s for the season with 27 hits out of the park. STEVE WAUGH (USED TO PLAY CRICKET) Had an outstanding number of 800 people running and walking the City to Surf 2011 to raise money for his charity, the Steve Waugh Foundation. Jack Atley captured some great shots which are available on Facebook. 60

JOCKATHLETIC.COM

KYLE O’BRIEN (SURF LIFESAVING) Came home with some great results from the National Pool Rescue Titles last month in Canberra. O’Brien finished with 2nd in Men 17-18 Super Lifesaver and 100m Manikin Carry w/Fins as well 3rd in Men 200m Obstacle race and winning a medley and manikin relay with fellow team members. TOM DOUCH (ATHLETICS) Has the Australian Uni Games coming up in September held on the Gold Coast and is hoping to take out a medal in the hotly contested 800m LAURA JAMES (ATHLETICS) Blitzed the City to Surf, finishing with a solid 16th over all for women and a time of 53.25. BRETT LEE (CRICKET) We also congratulate Brett Lee on his becoming the 7th overall wicket taker in One day Cricket history in Sri Lanka this month by taking his 350th wicket, now sitting just behind Glenn McGrath. Brett has achieved this with the best strike rate of all time of 29 balls per wicket. Well-done Brett!


Steve, pictured here with Jason Eagan and his dad Jamie, gets set to take on the C2S 2011. His committment to raise funds for kids with rare diseases is tireless.

SEPTEMBER 2011

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C R E A T I V E

M E D I A

DESIGN. PRINT. WEB. PH 02 8517 3508

WWW.KISSTHESKY.COM.AU

JOCK ATHLETIC EZINE

SEE YOU IN OCTOBER UNTIL THEN FOLLOW US ON FACEBOOK AND TWITTER


Jock Athletic Ezine - Issue 9