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In today’s busy lifestyle, it’s all too easy to get distracted away from our primary tasks.  Therefore, being able to be present in the moment has great value, and hence, practising mindfulness has been found to be a useful tool to assist with focusing on such tasks.  It’s easy to see that in the high-pressure situation of elite sport, such a skill has great application. This brings us to today’s guest, Dr. Luke McDonald, who discusses his recent work on mindfulness and stress during wheelchair basketball competition.  Luke was a PhD scholar at the Queensland Academy of Sport and now works within the Prospecting for Gold (P4G) program.  The P4G program is incorporating a novel and fresh approach to talent ID and sports transfer for athletes at an elite level.

We hope you enjoy this interview style.  If you have any further questions for Luke, you can email him at [email protected]

 

Journal of Sports Sciences 

Volume 36, 2018 - Issue 4

https://www.tandfonline.com/doi/abs/10.1080/02640414.2017.1308001

  

Mindfulness training attenuates the increase in salivary cortisol concentration associated with competition in highly trained wheelchair-basketball players

Luke A. MacDonald & Clare L. Minahan

Pages 378-383 | Published online: 30 Mar 2017

 

 ABSTRACT

 

This study determined the effect of 8 wk of mindfulness training (MT) on salivary cortisol (sCort) and rate of salivary Immunoglobulin-A (sIgA) secretion in wheelchair-basketball players during a competition period.

 

The mindful group completed 8 weeks of MT in addition to training and competition. Salivary cortisol and rate of sIgA secretion were measured at baseline, at 2-week intervals, the end and 2 weeks following the intervention.

 

A significant time and group interaction was observed for sCort (F = 3.297, P = 0.040, ES = 0.191); sCort increased in the control group from MT-BL to MT-2wk (P = 0.001) and remained significantly elevated at MT-4wk (P = 0.013) and MT-6wk (P = 0.002). Salivary cortisol decreased from MT-6wk to MT-8wk (P  0.05). Mindful group sCort increased from MT-BL to MT-2wk (P = 0.042) but decreased to concentrations no different to MT-BL for the rest of the intervention period (P > 0.05). There were no group differences in rate of sIgA secretion during the intervention (P = 0.810).

 

It was concluded that 8 weeks of MT attenuated the increase in sCort associated with the competition period. 

 

KEYWORDS: Mindfulness, team-sport, competition, cortisol, immunoglobulin-A

 

Luke's LinkedIn Profile:https://www.linkedin.com/in/luke-macdonald-1867a351

 

 

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As per the podcast title, this article looks into the effects of detaining (strength) on power athletes.  This is an important concept to get right with respect to peaking for athletes.

 

Med Sci Sports Exerc. 1993 Aug; 25(8):929-35.

https://europepmc.org/abstract/med/8371654

 

The effects of detraining on power athletes.

Hortobágyi T, Houmard JA, Stevenson JR, Fraser DD, Johns RA, Israel RG

 

Abstract

 

We investigated the effects of 14 d of resistive exercise detraining on 12 power athletes.

 

In comparing performances pre- to post-detraining, there were no significant (P > 0.05) changes in free weight bench press (-1.7%), parallel squat (-0.9%), isometric (-7%) and isokinetic concentric knee extension force (-2.3%), and vertical jumping (1.2%). In contrast, isokinetic eccentric knee extension force decreased in every subject (-12%, P < 0.05). Post-detraining, the changes in surface EMG activity of the vastus lateralis during isometric, and isokinetic eccentric and concentric knee extension were -8.4%, -10.1%, and -12.7%, respectively (all P > 0.05). No significant changes occurred in knee flexion forces or EMGs (P > 0.05). Percentages of muscle fiber types and the Type I fiber area remained unchanged, but Type II fiber area decreased significantly by -6.4% (P < 0.05). Levels of plasma growth hormone (58.3%), testosterone (19.2%), and the testosterone to cortisol ratio (67.6%) increased, whereas plasma cortisol (-21.5%) and creatine kinase enzyme levels (-82.3%) decreased (all P < 0.05).

 

Short-term resistive exercise detraining may thus specifically affect eccentric strength or the size of the Type II muscle fibers, leaving other aspects of neuromuscular performance uninfluenced. Changes in the hormonal milieu during detraining may be conducive to an enhanced anabolic process, but such changes may not materialize at the tissue level in the absence of the overload training stimulus.

 

PMID: 8371654

 

Snippit is sponsored by EliteForm, which brings together cutting edge sports science technologies.  Thank you EliteForm for making Snippit possible. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker.

 

 

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Sports Medicine

June 2018, Volume 48, Issue 6, pp 1311-1328

 

Turning Up the Heat: An Evaluation of the Evidence for Heating to Promote Exercise Recovery, Muscle Rehabilitation and Adaptation

https://doi.org/10.1007/s40279-018-0876-6

Hamish McGorm

Llion A. Roberts

Jeff S. Coombes

Jonathan M. Peake

 

Abstract

 

Historically, heat has been used in various clinical and sports rehabilitation settings to treat soft tissue injuries. More recently, interest has emerged in using heat to pre-condition muscle against injury.

 

The aim of this narrative review was to collate information on different types of heat therapy, explain the physiological rationale for heat therapy, and to summarise and evaluate the effects of heat therapy before, during and after muscle injury, immobilisation and strength training.

 

Studies on skeletal muscle cells demonstrate that heat attenuates cellular damage and protein degradation (following in vitro challenges/insults to the cells). Heat also increases the expression of heat shock proteins (HSPs) and upregulates the expression of genes involved in muscle growth and differentiation. In rats, applying heat before and after muscle injury or immobilisation typically reduces cellular damage and muscle atrophy, and promotes more rapid muscle growth/regeneration.

 

In humans, some research has demonstrated benefits of microwave diathermy (and, to a lesser extent, hot water immersion) before exercise for restricting muscle soreness and restoring muscle function after exercise. By contrast, the benefits of applying heat to muscle after exercise are more variable. Animal studies reveal that applying heat during limb immobilisation attenuates muscle atrophy and oxidative stress.

 

Heating muscle may also enhance the benefits of strength training for improving muscle mass in humans. Further research is needed to identify the most effective forms of heat therapy and to investigate the benefits of heat therapy for restricting muscle wasting in the elderly and those individuals recovering from serious injury or illness.

 

Key Points

Animal and human trials have shown that various forms of heating can be used in conjunction with exercise or stress to enhance recovery, adaptation and limit muscle atrophy.

Heating muscle activates protective mechanisms, reduces oxidative stress and inflammation, and stimulates genes and proteins involved in muscle hypertrophy.

Further studies highlighting the differences between various heating modalities will help inform athletes and coaches on the best heating practices for specific situations.

 

Hamish's Twitter:https://twitter.com/hamishmcgorm

Hamish's LinkedIn Profile:https://www.linkedin.com/in/hamish-mcgorm-5183218a

Hamish's ResearchGate Profile:https://www.researchgate.net/profile/Hamish_Mcgorm2

 

 

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Total Number of Sets as a Training Volume Quantification Method for Muscle Hypertrophy

A Systematic Review

Baz-Valle, Eneko; Fontes-Villalba, Maelán; Santos-Concejero, Jordan

The Journal of Strength & Conditioning Research: July 30, 2018 - Volume Publish Ahead of Print - Issue - p

https://journals.lww.com/nsca-jscr/Abstract/publishahead/Total_Number_of_Sets_as_a_Training_Volume.95211.aspx

Brief Review: PDF Only

PAP

Abstract

Baz-Valle, E, Fontes-Villalba, M, and Santos-Concejero, J. Total number of sets as a training volume quantification method for muscle hypertrophy: A systematic review. J Strength Cond Res XX(X): 000–000, 2018

This review aimed to determine whether assessing the total number of sets is a valid method to quantify training volume in the context of hypertrophy training.

A literature search on 2 databases (PubMed and Scopus) was conducted on May 18, 2018. After analyzing 2,585 resultant articles, studies were included if they met the following criteria: (a) studies were randomized controlled trials, (b) studies compared the total number of sets, repetition range, or training frequency, (c) interventions lasted at least 6 weeks, (d) subjects had a minimum of 1 year of resistance training experience, (e) subjects' age ranged from 18 to 35 years, (f) studies reported morphologic changes through direct or indirect assessment methods, (g) studies involved participants with no known medical conditions, and (h) studies were published in peer-reviewed journals.

Fourteen studies met the inclusion criteria. According to the results of this review, the total number of sets to failure, or near to, seems to be an adequate method to quantify training volume when the repetition range lies between 6 and 20+ if all the other variables are kept constant.

This approach requires further development to assess whether specific numbers of sets are key to inducing optimal muscle gains.

Copyright © 2019 by the National Strength & Conditioning Association.

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Relationship between Pregame Concentrations of Free Testosterone and Outcome in Rugby Union

Christopher M. Gaviglio, Blair T. Crewther, Liam P. Kilduff, Keith A. Stokes

 

 IJSPP Volume: 9 Issue: 2 Pages: 324-331

https://doi.org/10.1123/ijspp.2013-0106

 

 Purpose:

To assess the measures of salivary free testosterone and cortisol concentrations across selected rugby union matches according to game outcome.

 

Methods:

Twenty-two professional male rugby union players were studied across 6 games (3 wins and 3 losses). Hormone samples were taken 40 min before the game and 15 min after. The hormonal data were grouped and compared against competition outcomes. These competition outcomes included wins and losses and a game-ranked performance score (1–6).

 

Results:

Across the entire team, pregame testosterone concentrations were significantly higher during winning games than losses (P = 5.8 × 10−5). Analysis by playing position further revealed that, for the backs, pregame testosterone concentrations (P = 3.6 × 10−5) and the testosterone-to-cortisol ratio T:C (P = .038) were significantly greater before a win than a loss. Game-ranked performance score correlated to the team’s pregame testosterone concentrations (r = .81, P = .049). In backs, pregame testosterone (r = .91, P = .011) and T:C (r = .81, P = .05) also correlated to game-ranked performance. Analysis of the forwards’ hormone concentrations did not distinguish between game outcomes, nor did it correlate with game-ranked performance. Game venue (home vs away) only affected postgame concentrations of testosterone (P = .018) and cortisol (P = 2.58 × 10−4).

 

Conclusions:

Monitoring game-day concentrations of salivary free testosterone may help identify competitive readiness in rugby union matches. The link between pregame T:C and rugby players in the back position suggests that monitoring weekly training loads and enhancing recovery modalities between games may also assist with favorable performance and outcome in rugby union matches.

 

Keywords: salivary hormones, competition, monitoring, endocrine

 

 

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This episode reviews velocity-based training, which is a very useful tool when in the gym.  There are also a lot of fantastic products out there at the moment from wearables, string transducers, through to 3D camera technology that can monitor strength training power and velocity outputs.

 

This also brings us to a sponsorship from EliteForm, who have utilised an integrated online Strength Planner in conjunction with 3D camera technology to monitor barbell power/velocity.  Please give them a visit at https://eliteform.com/

  

Here is a short video about the EliteForm system, which explains it best: https://www.youtube.com/watch?v=F8wvVV876ak

 

 

This podcast is a great starting point for anyone interested in knowing about velocity-based training.  Please enjoy

J. Aust. Strength Cond. 22(2)58-69. 2014 © ASCA

https://traningslara.se/wp-content/uploads/2017/02/hastighet.mladenjovanovic.pdf

 

Researched Applications of Velocity Based Strength Training

Mladen Jovanović & Dr Eamonn P. Flanagan

 

Strength training is a critical exercise stimulus for inducing changes in muscular strength, size and power.  Recently, linear position transducers have gained in popularity as a means to monitor velocity in strength training exercises. The measurement error of such devices has been shown to be low and both relative and absolute reliability have been shown to be acceptable.

 

The purpose of this article is to provide the overview and benefits of monitoring movement velocity in strength training exercises, along with providing the basis for novel “velocity-based” strength training prescription.

We have covered the following practical applications: Guidelines to develop a velocity/load profile for athletes; Using the velocity load/profile to predict and monitor changes to maximal strength; Using velocity monitoring to control fatigue effects of strength training; Using velocity monitoring as an immediate performance feedback to promote the highest level of effort in specific training exercises and stronger adaptive stimuli.

 

Linear position transducers are reliable and valid tools to help strength and conditioning practitioners monitor and optimize their strength training programs.

 

Keywords – Strength, velocity, bench press, squat, linear position transducer

 

 

Snippit is sponsored by EliteForm, which brings together cutting edge sports science technologies.  Thank you EliteForm for making Snippit possible. Please visit https://eliteform.com and check out their products, StrengthPlanner and PowerTracker.

 

 

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Now that we are a few episodes in, we’ve had some great interactions with listeners. Some of the feedback received was that although the information in the papers that we spoke about was fantastic, the underlying mechanisms and information behind these papers would be beneficial.  One of the areas that we've had a great response to is Blood Flow Restriction training.  Hence, our first Snippit is on the use of localised (BFR) versus systemic (hypoxic chamber) hypoxia for resistance training. We enjoy your interactions and comments so please keep them coming. 

 

Sports Med. 2014 Aug; 44(8):1037-54

https://link.springer.com/article/10.1007%2Fs40279-014-0177-7

 

Hypoxia and resistance exercise: a comparison of localized and systemic methods.

Scott BR, Slattery KM, Sculley DV, Dascombe BJ

 

Abstract

 

It is generally believed that optimal hypertrophic and strength gains are induced through moderate- or high-intensity resistance training, equivalent to at least 60% of an individual's 1-repetition maximum (1RM). However, recent evidence suggests that similar adaptations are facilitated when low-intensity resistance exercise (~20-50% 1RM) is combined with blood flow restriction (BFR) to the working muscles.

 

Although the mechanisms underpinning these responses are not yet firmly established, it appears that localized hypoxia created by BFR may provide an anabolic stimulus by enhancing the metabolic and endocrine response, and increase cellular swelling and signalling function following resistance exercise.

 

Moreover, BFR has also been demonstrated to increase type II muscle fibre recruitment during exercise. However, inappropriate implementation of BFR can result in detrimental effects, including petechial haemorrhage and dizziness. Furthermore, as BFR is limited to the limbs, the muscles of the trunk are unable to be trained under localized hypoxia.

 

More recently, the use of systemic hypoxia via hypoxic chambers and devices has been investigated as a novel way to stimulate similar physiological responses to resistance training as BFR techniques. While little evidence is available, reports indicate that beneficial adaptations, similar to those induced by BFR, are possible using these methods. The use of systemic hypoxia allows large groups to train concurrently within a hypoxic chamber using multi-joint exercises.

 

However, further scientific research is required to fully understand the mechanisms that cause augmented muscular changes during resistance exercise with a localized or systemic hypoxic stimulus.

 

PMID: 24715613

DOI: 10.1007/s40279-014-0177-7

 

 

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Now that we are a few episodes in, we’ve had some great interactions with listeners. Some of the feedback received was that although the information in the papers that we spoke about was fantastic, the underlying mechanisms and information behind these papers would be beneficial.  One of the areas that we've had a great response to is Blood Flow Restriction training.  Hence, our first Snippit is on the use of localised (BFR) versus systemic (hypoxic chamber) hypoxia for resistance training. We enjoy your interactions and comments so please keep them coming. 

 

Sports Med. 2014 Aug; 44(8):1037-54

https://link.springer.com/article/10.1007%2Fs40279-014-0177-7

 

Hypoxia and resistance exercise: a comparison of localized and systemic methods.

Scott BR, Slattery KM, Sculley DV, Dascombe BJ

 

Abstract

 

It is generally believed that optimal hypertrophic and strength gains are induced through moderate- or high-intensity resistance training, equivalent to at least 60% of an individual's 1-repetition maximum (1RM). However, recent evidence suggests that similar adaptations are facilitated when low-intensity resistance exercise (~20-50% 1RM) is combined with blood flow restriction (BFR) to the working muscles.

 

Although the mechanisms underpinning these responses are not yet firmly established, it appears that localized hypoxia created by BFR may provide an anabolic stimulus by enhancing the metabolic and endocrine response, and increase cellular swelling and signalling function following resistance exercise.

 

Moreover, BFR has also been demonstrated to increase type II muscle fibre recruitment during exercise. However, inappropriate implementation of BFR can result in detrimental effects, including petechial haemorrhage and dizziness. Furthermore, as BFR is limited to the limbs, the muscles of the trunk are unable to be trained under localized hypoxia.

 

More recently, the use of systemic hypoxia via hypoxic chambers and devices has been investigated as a novel way to stimulate similar physiological responses to resistance training as BFR techniques. While little evidence is available, reports indicate that beneficial adaptations, similar to those induced by BFR, are possible using these methods. The use of systemic hypoxia allows large groups to train concurrently within a hypoxic chamber using multi-joint exercises.

 

However, further scientific research is required to fully understand the mechanisms that cause augmented muscular changes during resistance exercise with a localized or systemic hypoxic stimulus.

 

PMID: 24715613

DOI: 10.1007/s40279-014-0177-7

 

 

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Since 2008, Dr. Adam Storey has coached and managed various New Zealand weightlifting teams at key pinnacle events including the 2012 and 2016 Olympic Games and the 2010 and 2014 Commonwealth Games. During this time, Adam has coached weightlifters to Commonwealth Games medals and his athletes have broken over 250 New Zealand records in competition.

 

Adam’s specialist background in the area of strength and power conditioning lead to his role with High Performance Sport New Zealand as the Lead Strength and Conditioning Specialist for Athletics New Zealand. In this position he worked directly with 3 x Olympic Games medallist Valerie Adams.

 

Adam has a keen passion for rugby and he is currently employed by the Blues Super Rugby franchise as the Sports Science Manager and Assistant Trainer.

 

In addition to his role with the Blues, Adam is a Research Fellow within AUT’s SPRINZ department where he supervises post-graduate research in the areas of strength and conditioning and exercise physiology.

 

Adam's AUT Profile: https://www.aut.ac.nz/profiles/sport-recreation/research-fellow/adam-storey-profile

 

Adam's LinkedIn Profile: https://www.linkedin.com/in/adam-storey-phd-0709a78a

 

  

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Since 2008, Dr. Adam Storey has coached and managed various New Zealand weightlifting teams at key pinnacle events including the 2012 and 2016 Olympic Games and the 2010 and 2014 Commonwealth Games. During this time, Adam has coached weightlifters to Commonwealth Games medals and his athletes have broken over 250 New Zealand records in competition.

 

Adam’s specialist background in the area of strength and power conditioning lead to his role with High Performance Sport New Zealand as the Lead Strength and Conditioning Specialist for Athletics New Zealand. In this position he worked directly with 3 x Olympic Games medallist Valerie Adams.

 

Adam has a keen passion for rugby and he is currently employed by the Blues Super Rugby franchise as the Sports Science Manager and Assistant Trainer.

 

In addition to his role with the Blues, Adam is a Research Fellow within AUT’s SPRINZ department where he supervises post-graduate research in the areas of strength and conditioning and exercise physiology.

 

Adam's AUT Profile: https://www.aut.ac.nz/profiles/sport-recreation/research-fellow/adam-storey-profile

 

Adam's LinkedIn Profile: https://www.linkedin.com/in/adam-storey-phd-0709a78a

 

  

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