New Diesel Blog

The Diesel Blog has been moved HERE

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Smitty

Athletic Performance from a Different Angle

Hey guys, this weekend I had a chance to sit down with my longtime colleague, John Alvino. John is a strength and conditioning specialist and an advisor for Men’s Fitness. I know firsthand that John gets amazing results with the athletes he trains. He is well known in the industry for getting his athletes completely ripped, and stronger than ever. I asked John to tell me a little bit about his fat loss protocol for athletes. Here’s what he had to say:

John, thanks for taking the time to answer my questions about fat loss and athletic performance. This is a topic I rarely address with our newsletter because we are typically so focused on building strength, power, agility, flexibility, etc…

Tell me, why is it important for athletes to maintain a lean physique and how can they do it without affecting their performance?

Most athletes want to become leaner to improve their sports performance. Unfortunately, most of the fat loss methods out there actually act as an enemy to athleticism. A typical fat loss program involves eating low calories, which significantly hampers the athlete’s ability to recover. Athletes tend to experience a decrease in performance as well as a lack of energy when they employ these fat loss protocols for too long.

For your body to function optimally, you must take in an adequate amount of nutrients in order to aid in recovery, prevent injury, and keep your immune system healthy. Fat loss training methods tend to completely ignore this fact about the human body. Thus, most fat loss programs end up making you weaker, slower, and less explosive. Moreover, typical fat loss methods actually encourage the fast twitch muscle fibers to take on characteristics of slower twitch fibers (for those of you who don’t know, it is your fast twitch fibers that provide you with explosive strength and quickness). These are very serious consequences to a high level athlete. Fortunately, there is a better way.

My fat loss approach actually encourages more athleticism, more power, and more explosiveness, as well as a higher level of anabolic hormones (testosterone and growth hormone). My athletes find that as they get leaner, their conditioning for their sport actually improves, as does their energy levels. They feel lighter on their feet, yet stronger and even more explosive than they were before. That’s because my program is specifically designed to burn fat while encouraging dexterity, speed, and a maximum maintenance of lean muscle.

I usually have only 12 weeks to train an athlete prior to their returning to camp for pre-season. Although their primary goal is to get stronger and faster, I also like to get them as lean as possible. In the 12 weeks they work with me, it is quite typical that my athletes lose 20 lbs of body fat, and yet they make great gains in their strength, power and conditioning. My athletes excel in the strength and conditioning tests upon returning to camp: exercises such as vertical jump, 40 yard dash, 225-lb for reps on the bench press, power cleans, squats, etc.

Here are a few keys to successful fat loss for an athlete:

Do not lose more 2 lbs per week.

Doing so can result in water loss, lean muscle loss, and rapid glycogen depletion. This is turn causes weakness, loss of endurance, fatigue, reduced mental focus, and increases the athlete’s susceptibility to injury.

Don’t cut carbs too low.

Carbohydrates are an athlete’s primary source of energy. It is essential not to restrict carbohydrates too much for too long. This will directly decrease power output and performance in general.

Emphasize cardiovascular activities that engage fast twitch fibers.

By doing so, you ensure that you will not lose power or lean muscle mass as a result of your cardio training. Also, by training this way, you will actually be better prepared for the rigorous requirements of the training regimen of your particular sport, as well as the demands of the sport itself.

Avoid working out exclusively in the high rep range.

High reps are a common prescription in any fat loss program. The athlete’s perception is usually that a high rep workout is a better and more thorough workout. They sweat more and the workout often feels more taxing; thus, they mistakenly feel that this means they are burning more fat. There is a big price to pay for this misconception.

The truth is that the high rep protocol is yet another reason performance can decrease. The weight that is used is just too light to adequately engage the neuromuscular system. This, in conjunction with the high volume of these workouts, this protocol often contributes to muscle wasting, and causes the athlete to become slower and weaker.

Thanks John – awesome information!

Just so you guys know, Alvino is not the typical “bodybuilding” trainer. All of his fat loss techniques have been refined and perfected on the top level athletes he has trained for the last 7 years.

Check out his program here – Click Here

Smitty
The Diesel Crew

CNN Story

A Boot Camp Success Story

http://www.cnn.com/2008/HEALTH/diet.fitness/01/11/weightloss.lenczowski.a/index.html

Smitty
The Diesel Crew

New Exercise Videos

Just added some new exercise videos to the Elite Exercise Index

Explosive GHR's
http://www.youtube.com/watch?v=NE3WU_ojA2c

Smitty
The Diesel Crew

New Exercise Videos

Just added some new exercise videos to the Elite Exercise Index

Dip Shrugs
http://www.youtube.com/watch?v=ZYYEFHL44W0

Ultimate Two Minute Shoulder Warm-up Complex
http://www.youtube.com/watch?v=xCp-YynBEvE

Straight Leg Sit-ups
http://www.youtube.com/watch?v=PcHI2rQ04EQ

Jouka Ahola Hangs
http://www.youtube.com/watch?v=p-QqShelgLA

Band Resisted Press
http://www.youtube.com/watch?v=aHpl9MxImps

Smitty
The Diesel Crew

New Elite Articles

Dynamic Sledge Warm Up

Core Statics—Quick Exercise

Knife Game

Corporate Strength—Knowledge Management

Static Postural Assessments

Here is a collection of 5 articles that I just got published at EliteFTS.com.

They just published them in their latest newsletter - check them out!.

Smitty
The Diesel Crew

New Exercise Videos

Just added some new exercise videos to the Elite Exercise Index

Banded Rack Pulls
http://www.youtube.com/watch?v=lMoZ5YvqRZo

Swiss Ball Push-ups
http://www.youtube.com/watch?v=Gskj86_ksNc

45 Degree Shrugs
http://www.youtube.com/watch?v=-QAnEwP1lJ0

Plate Pinch Progression
http://www.youtube.com/watch?v=SySn0M-mC0Q


Smitty
The Diesel Crew

New Exercise Videos

Just added some new exercise videos to the Elite Exercise Index

GRex Holds
http://www.youtube.com/watch?v=T_5haC6S9k0

Around the Worlds
http://www.youtube.com/watch?v=DJG3OMje-WU

Sandbag Circuit for Grapplers
http://www.youtube.com/watch?v=xWH5YkMnkDY

Sledgehammer Walking
http://www.youtube.com/watch?v=mgZsZ7vbAYw


Smitty
The Diesel Crew

New Exercise Videos

Just added some new exercise videos to the Elite Exercise Index

Muscle Snatch
http://www.youtube.com/watch?v=k_NlwXBs37E

Blockweight Tossing
http://www.youtube.com/watch?v=dSrPC6kl-ZI

Pinch Grip Strength Fundamentals
http://www.youtube.com/watch?v=Hi6qsnbJ_bA

Good Morning
http://www.youtube.com/watch?v=f1KzaEolrKk


Smitty
The Diesel Crew

New Spray Video/Q&A/Article

Check out The Spray Series new Q&A - Click Here

Check out The Spray Series new article - Click Here

Watch The Spray Series new video:

Coach 48 Highlights IV

Dynamic Hurdle Warm-up
Banded Single Leg RDLs
High Rack Power Cleans
Stone Lifting Without Stones
Swiss Bar Floor Press w/Chains
Isometric / Dynamic Push-ups
Standing Hammer Rows
Banded Tates
Fingal Fingers
Tire Flipped
Sled Dragging




For more elite strength and conditioning articles and information go to: http://www.dieselcrew.com/sprayseries.htm

Smitty
The Diesel Crew

The Spray Series - New Article

ME Bench Workout
Chaos Bench Warmup with Kettlebells and Bands
Heavy DB Benching
Banded Pull-ups
Some classic Diesel sled dragging combinations, with some new ones from EJ!



Smitty
The Diesel Crew

The Big Seminar

Here is some more footage from the TPS Big Seminar.

http://www.youtube.com/watch?v=r3a8My-UbbE

Smitty
The Diesel Crew

American Ninja Warrior!

Here are the videos of the Americans competing to win a spot on the next season of Ninja Warrior!

http://www.g4tv.com/ninjawarrior/contest_video.aspx?ninjawarriorentry_key=8

Smitty
The Diesel Crew

Finger Strength

Check this out - Wolfgang Güllich

Smitty
The Diesel Crew

New Exercise Videos

Just added some new exercise videos to the Elite Exercise Index

Strap Holds
http://www.youtube.com/watch?v=yx3yWKb3AeE

Homemade Tornado Ball
http://www.youtube.com/watch?v=9I4as-mEGPM

Scarecrows
http://www.youtube.com/watch?v=JY0TMsw7W74

Smitty
The Diesel Crew

The Diesel Crew’s Newest Site!

Announcing the Spray Series!

“It is an online community for coaches and athletes of all ages and levels to come and find information and advice on all aspects of Speed, Strength, and Conditioning. With some of the top strength coaches from across the country contributing valuable training insight it is our desire that the Spray Series become one of the leading resources for the sharing of knowledge and ideas for the benefit of your athletes and training programs so that they may be taken to new levels.”

- Jason Spray MS, CSCS, SCCC, USAW

Check out Team Spray’s New Site! Click Here

Q&A – Click Here

Ask Team Spray a question about strength and conditioning for football, basketball or any other sport - and get your question answered on the site!

Subscribe

Subscribe to Team Spray’s Youtube Channel that is loaded with some of the most intense strength training footage you’ve ever seen! – Click Here

Team Spray

Jason Spray

Jason serves as the director of Strength and Conditioning at Middle Tennessee State University for the Men’s basketball program.

EJ Leverette

E.J. is the Assistant Strength and Conditioning Coach for the Middle Tennessee State Blue Raiders Men’s Basketball and Football teams.

Drew Shea

Drew is a Certified Athletic Trainer responsible for Middle Tennessee State University’s Men’s basketball team.

Smitty
The Diesel Crew

New Exercise Videos

Just added some new exercise videos to the Elite Exercise Index

Towel RDLs
http://www.youtube.com/watch?v=04D625Rdao0

Towel T-Bar Rows
http://www.youtube.com/watch?v=AZ4WHax1Low

Hub Lifting - Adding Additional Weight
http://www.youtube.com/watch?v=IHlkQLoTUlE

Smitty
The Diesel Crew

New Exercise Videos

Just added some new exercise videos to the Elite Exercise Index

Tates / JM Presses
http://www.youtube.com/watch?v=2GQaG_hpcz0

How to Set a Gripper
http://www.youtube.com/watch?v=_XaG1G80v4k

Hub Lifting
http://www.youtube.com/watch?v=ySjOjpF1A5Q

Skiers
http://www.youtube.com/watch?v=Cjb9lNWsxac


Smitty
The Diesel Crew

New Exercise Videos

Just added some new exercise videos to the Elite Exercise Index

Face Pulls
http://www.youtube.com/watch?v=kexr7CqnVng

DB Snatch / DB Press Combo
http://www.youtube.com/watch?v=1VMEoo0XSk8


Smitty
The Diesel Crew

Shin Splints Rehab Protocol

Progression to more intense, high impact training sessions should be deliberate and periodized with attention spent to strengthening dorsi-flexion. The formation of shin splints or condition called Medial Tibial Stress Syndrome (MTSS) – general shin soreness, trauma or overload to musculature and connective structures - typically occur when progression and volume is too rapid.

Here are some tools and strategies to help alleviate and overcome shin splints.

Barefoot Warm-ups / Light Worksets
Take off your shoes for your dynamic warm-up and keep them off during your first few light worksets

Stretch
Gastroc / Soleus / Achilles

Strengthen
Dorsi-flexion / Inversion / Eversion

Tibialis Anterior / Peroneus Tertius / Extensor Digitorum Longus

Soft Tissue Work
Tennis Balls / Foam Roller

Plantar Fascia / Peroneals / Gastroc / Soleus

Ice Massage
Homemade Cryocup

Some other considerations:

- Warm-up should be thorough ensuring CNS excitement and core temperature increase

- Don’t forget to improve soft-tissue quality all along entire kinetic chain

- Work on improving hip mobility, in addition to, ankle mobility

- Engage in ground based, multi-directional, compound and unilateral, bodyweight and resisted movements

- Cold water submersion followed by soft-tissue modalities can be substituted for cryocup

- Band tensions can be increased as strength and proficiency of movement improves

- All movements should engage a full range of motion to ensure optimal muscle fiber recruitment and strength in greater articulations – i.e. strength mobility