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