ViPR Warm Up

Just a quick 3 min video showing one of my athletes using a ViPR to warm up-simple but effective!

Tip#001 Growth Hormone Release

If you are looking to get your athletes bigger through a Hypertrophy phase this will hopefully help you in your planning.



Rowly lifting under the instruction of Elko

Increased lactate concentrations are highly correlated to Growth Hormone (GH) release.  GH  causes hypertrophy.

How to create high lactate concentrations and manipulate the Endocrine System:

• 3 sets of 10 reps @ 10 Rep Max loads with 1 min rest Kraemer et al.
• 10 sets of 10 reps @ 70% of 1 Rep Max Hakkinen and Pakarinen
• 7 sets of 7 reps @ 80% of 1 Rep Max (squat) Vanhelder et al.
• 8-12 reps to failure Linnamo et al.
• Muscle group focus (body part splits) in order to accumulate and maintain localised concentrations of lactate Turner.
• Stay away from programmes that alternate between body parts (chest exercise superseted with a back exercise) as it allows the dissipation of lactate and therefore reduces GH response Turner.
• A slow tempo or slow continuous approach (4 secs concentric-4 sec eccentric) would increase time under tension  helping with the accumulation of lactate Turner

1st place Chris Lauder

2nd place Nye Little

The Challenge

ShortList Magazine and Lucozade lauched a competition to transform ”the challengers” physical appearance, my 2 guys came 1st (Chris Lauder) and 2nd (Nye Little)

http://www.shortlistlucozadesport.com/challenger_diary_2.php

http://www.shortlistlucozadesport.com/challenges_team1.php