The Athletic Development Show

What doesn't kill you may not necessarily make you physically stronger, but if you tackle every challenge life and sport throws at you with the right mindset, you can develop some powerful grit and mental toughness that will not only make you a better athlete, but a stronger, more determined human in every facet of life.

If you or someone you know is going through a rough time, you are not alone, reach out and connect with those around you. If you don't have anyone you feel comfortable speaking with, give the good people at Lifeline a call, or chat online, free and available 24/7: 13 11 14 https://www.lifeline.org.au

For resources: Seven habits of highly effective people by Stephen R Covey This website provides a summary and overview of each chapter. https://www.stephencovey.com/7habits/7habits.php For the visual learners, try this video: https://www.youtube.com/watch?v=ktlTxC4QG8g

Victor Frankl (a good article explaining his philosophy and theories) https://www.theatlantic.com/health/archive/2013/01/theres-more-to-life-than-being-happy/266805/

The Tim Ferriss episode with Bob Metcalfe https://tim.blog/2018/02/14/bob-metcalfe/

The obstacle is the way by Ryan Holiday (summary video) https://www.youtube.com/watch?v=2rQfr7XAQi0

www.coreadvantage.com.au

EP.91 - Athletic Performance Testing For so long we have resisted doing testing with our athletes. Turns out we we were wrong and we are now finally gong to be running our first ever in-house athletic combine. For our athletes you will all be doing testing in the gym during your normal classes, For non Core Advantage Athletes you can get your full athletic testing profile of strengths, weaknesses and comparisons to elite and age matched standards at our High Performance Testing Camp in the Term 1 Holidays. To learn more about the camp or to register: http://www.coreadvantage.com.au/testing-camp Resources: Our episode about squat depth: http://www.coreadvantage.com.au/blog/2017/podcast-squat-depth And for more about our testing in general or to book a team session check out our website: http://www.coreadvantage.com.au/testing

EP.90 - Tennis: All Things Fitness, Agility, Hitting Power, Injury Prevention

Tennis is not for the faint hearted. It requires huge reserves of fitness, speed, agility, strength, power and cat-like reflexes. Oh and you need to be able to hit the ball as well. James and Jacob talk about some of the ways we help our tennis athletes develop their overall athleticism and how you can take your game to the next level.

Resources:

Tennis players definitely need to have high levels of aerobic fitness, but that still doesn't mean pounding the pavement with long slow runs. All the same rules of sport specific fitness apply: http://www.coreadvantage.com.au/blog/2015/sports-specific-fitness

Ankle sprains: www.coreadvantage.com.au/blog/2016/anklesprainprevention Plyo step/transitions: http://www.coreadvantage.com.au/blog/2017/podcast-the-plyo-step Cutting: https://www.youtube.com/watch?v=rSLknW6aA7A Thoracic posture: https://youtu.be/-cw0X0NAwUw

For more information on our training methods or to train at Core Advantage head to www.coreadvantage.com.au

www.coreadvantage.com.au

Training is essential if you want to improve your performance, reduce your risk of injury and generally be a healthier, more highly functioning human.

But how hard should you train? and how often? and how do you measure your training intensity?

Measuring and quantifying training volume and intensity is half art and half science, we are constantly tracking and planning ahead for all our athletes to help them maximise performance come 'sports day'…

Some links:

Dr Darren Burgess is one of the world leaders on all things volume load and athlete monitoring. This link https://www.researchgate.net/profile/Darren_Burgess2 will take you to all his research, which is quite prolific And this link, in particular, will take you directly to his paper on the mini-fitness test that can be used to determine athlete physiological readiness. https://www.researchgate.net/publication/301537199_Validity_and_Reliability_of_a_Submaximal_Intermittent_Running_Test_in_Elite_Australian_Football_Players

Here is a link to our videos and article on how to manage athlete loading: http://www.coreadvantage.com.au/blog/acute-chronic-workload-ratio

And another article/video on how fatigue works: http://www.coreadvantage.com.au/blog/2017/causes-of-fatigue

www.coreadvantage.com.au

Welcome to her very first Podcast Senior coach Tennille!!!

Tennille and Durham share their experiences working with elite and junior female athletes while Tennille provides some unique insights into what it's like being a female coach and athlete.

Resources to go with this one:

First of all a great article and explanation of the Q angle and how it relates to knee injuries in females.

http://www.sportsinjuryclinic.net/sport-injuries/knee-pain/q-angle

And when Durham talks about female athletes giving less effort in the gym due to fear of becoming too bulky (complete bogus if your programming is correct: intent does not increase hypertrophy, but that's a whole other topic…) they are really missing out on a concept called the intent to move principle: we have spoken about it at length here: http://www.coreadvantage.com.au/blog/2016/intent-to-move?rq=intent

When done right squats are one of the best exercises you can do for athleticism, injury prevention and general well-being. Done wrong, they are dangerous and ineffective. This week we finally decided to tackle this important issue.

Resources:

We have written an article on squats before

www.coreadvantage.com.au/blog/2013/4/29/loading-the-glutes-the-power-of-the-squat

And one on glutes

http://www.coreadvantage.com.au/blog/2013/3/25/one-muscle-to-rule-them-all-gluteus-maximus?rq=glutes

Neutral spine is one of the key reasons we choose not to go too low with the squat

http://www.coreadvantage.com.au/blog/2017/neutral-spine

And here is a link to the squat depth comparison study

https://journals.indexcopernicus.com/search/article?icid=1206075

Random Thoughts is available in Podcast format on both iPhone and Android. For iPhone, click this link https://itunes.apple.com/au/podcast/the-core-advantage-random-thoughts-show/id1266124295 and hit subscribe. that will automatically add all new episodes onto your iPhone as they are uploaded. For Android, download Stitcher https://play.google.com/store/apps/details?id=com.stitcher.app or Podcast Addict https://play.google.com/store/apps/details?id=com.bambuna.podcastaddict from the Google store (free) and search "Core Advantage Random Thoughts" and we will pop right up. You can subscribe and listen from there.

Then you can listen in the car, foam rolling, or while doing your 8:12s on the bike!

When it comes to sport specific fitness: Playing your sport comes first Training drills and small sided games come second Repeat sprints and Game Fit type drills come third And 8:12s on the bike come forth

Durham and Jacob talk all about the benefits of the spin bike (and other forms of unloaded cardio) when it comes to getting extra conditioning for team and ball sport athletes.

Heaps of resources and extra content to go with this one:

Supercompensation: https://www.youtube.com/watch?v=Pz4grfgeIig Sports specific fitness: http://www.coreadvantage.com.au/blog/2015/sports-specific-fitness How to do 8:12s: http://www.coreadvantage.com.au/blog/howtodo812s Game Fit: http://www.coreadvantage.com.au/blog/2016/game-fit-the-best-workout-to-improve-fitness-during-the-off-season Repeat Sprints: http://www.coreadvantage.com.au/blog/repeatsprints The problem with sand running (and treadmills): http://www.coreadvantage.com.au/blog/2017/podcasts-best-running-surface

To tie it all together our YouTube playlist on all things fitness and conditioning: https://www.youtube.com/watch?v=2byssHKp-DA&list=PLLGwYUBXVGQViz9FNM1chMKpC1xPAk6LM

And for those who want to go a little deeper The original Tabata study: https://www.ncbi.nlm.nih.gov/pubmed/8897392 One of a few 8:12s studies: https://www.researchgate.net/profile/Mehrdad_Heydari3/publication/227712803_The_Effect_of_High-Intensity_Intermittent_Exercise_on_Body_Composition_of_Overweight_Young_Males/links/0deec5281572f75018000000/The-Effect-of-High-Intensity-Intermittent-Exercise-on-Body-Composition-of-Overweight-Young-Males.pdf

EP.85 - Build Mental Toughness with Shared Privation Privation, noun: the loss or absence of a quality or attribute that is normally present. The number one factor in a teams success is its level of connectedness and unity amongst teammates. One brilliant way to increase team unity, connection and feelings of a shared mission is to go through some form or shared struggle or challenge. Whether it's cleaning up a gym after a storm floods your gym or training hard and smashing the bike in the heat working together through struggles is a brilliant way for teams to become more connected and work better as a unit. Some of our favourite penalties/mental toughness drills: Game Fit: http://www.coreadvantage.com.au/blog/2016/game-fit-the-best-workout-to-improve-fitness-during-the-off-season Repeat Sprints: http://www.coreadvantage.com.au/blog/repeatsprints 8-12s on the bike: http://www.coreadvantage.com.au/blog/howtodo812s 5 Minute abs: https://www.youtube.com/watch?v=2VFXWkYQni0 While some of the least beneficial (and potentially harmful) penalties: Long distance running: http://www.coreadvantage.com.au/blog/2015/sports-specific-fitness Sit Ups: http://www.coreadvantage.com.au/blog/2017/are-sit-ups-bad Burpees: https://youtu.be/tnkgEvd7jDU?list=PLLGwYUBXVGQVkJ2j9bXRrWv5qGAlCwGMG www.coreadvantage.com.au

This month at Core Advantage is all about Acceleration. James and Jacob discuss the limitations to good acceleration, why it's so important, and how to improve your own 0-5m speed.

Heaps of resources for this one:

We have a bunch of videos on all things sprinting and acceleration, the best way to access them is to check out our video playlist: https://www.youtube.com/playlist?list=PLLGwYUBXVGQWj1XlIIw__u-Q-jq2m_FLj

Hip flexors are the biggest handbrake and this stretch is the best way to loosen them off: https://www.youtube.com/watch?v=WSm7nXkPIgI&t=59s

Glute activation and strength is also vital http://www.coreadvantage.com.au/blog/2013/3/25/one-muscle-to-rule-them-all-gluteus-maximus?rq=glute

As is calf, http://www.coreadvantage.com.au/blog/calf-raises?rq=calf

core, https://www.youtube.com/watch?v=x0PWAS9i2m4

and glute med strength and stability http://www.coreadvantage.com.au/blog/2016/anti-valgus-training-tips?rq=glute

A word of warning though, acceleration training is physically challenging and a great way to tear a quad if you aren't familiar, be sure to start gradually and build up your intensity and volume gradually.

Our warm-up is also a great way to prepare your body for any sprinting workout also: https://www.youtube.com/watch?v=DbZZPHn7NnQ&t=74s

Supplements are a contentious topic, with so much hype, advertising and spin it's sometimes hard to distil the essential, the good and the bad. James and Jacob uncover three big ones for general health and long-term performance

Resources

Vit-D and performance https://jissn.biomedcentral.com/articles/10.1186/s12970-015-0093-8

Nutrient deficiencies in the USA (these stats vary depending where you look) http://www.michaelmooney.net/DoWeAllNeedToTakeSupplements.html

Magnesium ATP link https://en.wikipedia.org/wiki/Magnesium_in_biology

www.coreadantage.com.au