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Other Coaches Corner Articles

Coaches Corner #1 - Food After Exercise
Coaches Corner #2 - Lose Body Fat More Effectively
Coaches Corner #3 - Secret To Weight and Fat Loss
Coaches Corner #4 - Don't Hold On For a Better Workout
Coaches Corner #5 - Getting Stronger by Overload
Coaches Corner #6 - How To Tone and Firm Your Abs
Coaches Corner #7 - Staying With an Exercise Program
Coaches Corner #8 - Improving A Sport or Activity
Coaches Corner #9 - To Carb or Not To Carb

The Coaches Corner

Training Trivia Answer:

In the last issue I asked: Which one of the following activities would you class as anaerobic?

  1. Maximum bench press 1 repetition
  2. Tennis
  3. Long distance running
  4. Step aerobics class
  5. Cross country skiing

Answer: Tennis.

Many people think it would be a maximum bench press 1 repetition, but this would be classified as non aerobic not anaerobic.

Your body has three energy systems that it uses for physical activity:

  1. The non-aerobic or immediate energy system; this is the energy system that is used for very short high intensity activities such as a 1 rep max bench press
  2. the anaerobic system; this is the energy system used for activities such as basketball or tennis that have burst of high intensity and times of rest during the activity or for the sprint a runner uses at the end of a race.
  3. The aerobic system; this is the energy system used for long duration activities that have a steady rhythm or cadence such as distance running.

Training Tip #8

The best way to train for a sport or activity that you want to improve is to train as specific to the activity as you possibly can.

There is a principle that applies here called the SAID principle. SAID stands for:

    S = Specific: be as close to the movements you want to improve in life or in a competition in your training.
    A = Adaptation to a(n): How the body changes to any stress you put on it, including exercise.
    I = Imposed: What exercise are you making the body do.
    D = Demand: This is the exercise you are doing.

Simply put, if you want to improve your jumping ability, then jump.

The best way to illustrate this would be to take the example of someone wanting to train for a 10k race.

  • Be specific in your training i.e. run. Do not bike ride, do not do the Stairmaster, do not train on the cross-country ski machine and do not do sprints. Do distance running. Run a distance that is equal to or greater than the race you will engage in when training.
  • This will then get the body to adapt and get better at what you are training for, a 10k race.

How about someone training to get better at golf.

  • Be specific by A) golfing and B) doing exercises that strengthen the muscles used in golf. Do rotational movements with a weight that mimics the swing in golf etc.
  • This will then impose a demand on the body that will get it to adapt to movements like golf.

This simple principle, SAID, applied to your training can save you a lot of wasted time doing actions that do not contribute to your overall goals.

Training Trivia:

Q. Why are the backs of the legs referred to as the hamstrings?

Click here to see the next Coaches Corner for the answer.