Athlete's Performance Day 1
Day 2 (coming soon)
Before you do anything, you should determine what your level of fitness is. A good way to do this, is with a " Functional Movement Screening." This screen was developed by Gray Cook. It takes you through an 8 to 10 minute screening and shows you where you have deficiencies. After you isolate your weaknesses, you can develop a fitness training program to build up those deficiencies.
Most injuries occur during training. The screen gives you potential risk factors and designs a program to reduce the risk.
FMS background:
ROLE:
Bridge the gap between pre performance physical and performance tests.
Assesses functional mobility and stability data.
GOAL:
Prevention of Micro traumatic injuries.
Performance enhancement.
Can we predict injuries?
It's possible.
Can we prevent injuries?
It's very possible
First, identify musculo skeletal problems with basic movement patterns.
Second, create an exercise prescription based on movement.
Third, combine fitness, rehab and wellness into a cohesive program.
4 goals of Athlete's Performance
Career Productivity
Career Longevity
Strategies for Success
Attain Your Goals
It's better to have self body awareness. You can be the best weight lifter or runner in the world, but if you don't have self awareness, you can hurt yourself.
Self awareness includes psychological and emotional well being.
Foundation :
The base stability must be developed first before strength or cardio training. Performance and skill build upon foundation. With no foundation, performance and skill are less effective.
"A good foundation will make a good athlete perform great. A bad foundation will make a great athlete perform good. "
Nutrition:
Carbs:
2 grams per lb of lean body mass for regular activity. ( per day)
5 grams per lb of lean body mass for endurance training. (per day)
60 grams max carbs per exercise session.
your body can't process any ore than that.
Fiber:
3 grams per serving or more is better.
" Look to the ground for your healthy foods"
" Brown foods are better than white"
"Eat a rainbow a day"
"Protein with fewer legs are better for you."
1 ounce of raw pecans per day can mimic the effects of statins in reducing your cholesterol.
Hydration:
.5 to 1 oz. per lb per day of water
Post work out, drink 2 cups of water per lb of body weight lost.
Movement Prep:
Prepare like you train or compete. Warm and elongate those muscles that you will use. Incorporate dynamic movement to:
Increase core body temp
Activate and elongate muscles
Activate propioceptive sense (balance)
Activate key stabilizers
Activate nervous system
Practice and refine motor skills
Engage and increase focus and prep
"Functional Movement Screen"