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Auraria Campus Student Dietetic Association
Training & Nutrition Athletics vs Tactical PopulationsPaul Goldberg MS, RD, CSCS, CSSD10th SFG THOR3 Human Performance CoordinatorUSA Weightlifting Club CoachUSA Triathlon Level I coach
Fitness vs. PerformanceFITNESS
Health based outcomes
Physical Appearance Reduction of health
risks Individual training Nutrition for weight
management and health
Training of a single body part
PERFORMANCE
Athletic based outcomes Training based on event
or season Other than acrobatic
sports, physical appearance is typically not a concern
May raise health risk Specialization/sport
specific Team or individual events
and training Nutrition for energy,
recovery and body composition
Athletics vs Tactical Training
ATHLETICS Training based on a
season In, off, pre, playoffs
Peak in training Predictable
environment Known demands Familiar combatant Typically have
younger athletes. Set window of time. 1 year+
Rules governing training
Physical & mental stress
TACTICAL No season Deployment schedule No peak Constant readiness Unpredictable
environment Unknown demands Unfamiliar combatant Typically older
soldiers with a 20+ yr career
Failure can be catastrophic
Physical & mental stress
Training Methodologies
Periodization Linear- hypertrophy, strength, power
and transition phases. Associated with a “Peak”
Undulating - adjusts the sets, reps, speed of movement (tempo), and rest period every single workout
Block- training blocks devoted to certain athletic aspects . They have direct carryover.
Training Methodologies
Sets Reps Resistance (weights, bands, chains, incline, body wt,
environment) Time TUT- time under tension Circuits Super-sets Giant sets Strip sets Plyometrics Recovery-Avoid overtraining
Popular Training Methodologies Olympic Movements- movements that train
aspects of human ballistics (explosive strength) and are therefore executed faster. Ideally, with more mobility and a greater range of motion during their execution.
Sets to Failure – (HIT) Perform each set so you are reaching muscular failure on the last reps. Reps performed slowly (negative). 8-12 reps, 1-3 sets.
Power lifting/Strongman- training techniques that are focused on strength and explosive power. Traditional training methods dictated low repetitions (1-5) with maximal weight (85-105%).
Conjugate- linking of two (or more) qualities that need to be developed (bench & shoulder press), and training them in the context of a greater program.
Successful Coaching/Dietitian TraitsWillingness to workWillingness to learnOrganization-Plan your work, work
your planConfidenceForesightAdaptabilityExperienceLeadershipDedicationSelflessness
Physiological Traits
Ideal mixture of Type I & Type II fibers
Slow to detrainHigh pain toleranceDecent VO2Trainable and efficient lactate
systemHigh work capacityTrainable SAQHigh LBMKinesthetic Sense
Psychological Traits
Mental toughnessFocusHigh pain toleranceVisionKinesthetic SenseEven KeelOn/Off switch
Intangibles Traits
LeadershipCharacterConfidenceCommitmentPresenceKnows the sportWill to winSelflessness
Athletics vs Tactical Nutrition
ATHLETICS
Focused attributes Wt loss/gain, recovery,
etc Reliable, consistent
food sources Hydration Education Rules for feeding Rules for supplement
use
TACTICAL
Broad range of needs Uncontrollable food
sources at times Creativity Food borne illnesses Hydration Education Rules for feeding No rules on
supplementation
Nutrition Nutrient Timing
Fuel for training, missions Fuel for recovery, travel Fuel for performance
Nutrition Periodization In & off season, garrison, training Injuries Competition, deployment
Social Aspect of Food Family events & Holidays Stress, PTSD Body Image
Nutrition
Health Issues CVD, DM, Cholesterol, ulcer, ETOH
Hydrate, Hydrate, Hydrate Altitude, heat, cold, flights
Activity demands Energy demand meets energy intake
Body weight issues Wt gain/loss,tape test, APTF standards
Nutrition
3000 cal / day athlete/operator – 200lbs
Protein- 1-2g/Kg depending on activity 200lbs = 91k x 2g= 182g / day 182 x 4 = 728 cal
Fat- Essential amounts 3000 x 17% = 510 cal
Carbohydrates- adjust to meet energy needs
728+510= 1238 3000-1238= 1762 1762/4 cal= 440 g CHO / day
Nutrition SupplementationFood firstFix a Bad Diet then Performance
Educate from the plateDeficiencies or Limitations then
Performance Vegetarian, lactose intolerant, allergies Female- Ca, Fe Quality of food source
Fish oilsVitamin DAnti-oxidants
Performance SupplementationCreatine Monohydrate
3-5g/day Hydration Buffer
Caffeine Timing
Beta Alanine Buffering capacity Slows muscle break down
Thank You
Training & Nutrition Concepts in Elite AthleticsPaul Goldberg MS, RD, CSCS, CSSD10th SFG THOR3 Human Performance CoordinatorUSA Weightlifting Club CoachUSA Triathlon Level I coach