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BigWu Fitness Certification Level 1
Contents
Introduction
BigWu Fitness trains athletes to maximize their athletic performance while minimizing injury through high quality, holistic programming. Our innovative strategy to improve sport performance is a unique approach to athletic training that is safe, efficient and gives our clients tremendous results.
Our core values are based on the greatest commandment in the Bible (loving God and loving people). We believe that each person is uniquely created with their own needs and capabilities. We are committed to providing our clients with training tailored for them. Each person has their own goals, fitness level and injury history. Therefore, instead of utilizing the typical “one-size-fits-all” training philosophy, we create customized training programs for each individual and team that walks through our door.
In order to ensure that our coaches/trainers are well equipped to train athletes, we have designed this course so that you will be understand how to enhance/improve an athlete vertical jump, speed, and agility. You will also be learning some injury prevention protocol, how to write programs for athletes as well as how to write a meal plan.
Our Mission
At Big Wu Sports Performance, our mission is to glorify Jesus Christ through helping athletes excel in their sporting events, fitness goals and their overall health
Warm-Up
The warm-up session of your athlete workout is extremely important. By warming your athlete up effectively,
it will lower their risk of getting injured and it will set the tone of their sessions, both physically and mentally.
Here at BigWu Fitness, we suggest that our athlete warm-up should be dynamic , it should last for at least
10-15 minutes at the beginning of their session and their warm-up should target the activate the muscles
they are planning to using in the workout sessions.With that said, dynamic warm involves moving the body in a
way that mimics the coming activities/exercises.
Example of a Full body Warm-up
There are six key principles of athletic training that need to be incorporated into training to improve performance in the gym and on the field. They include: The Principle of Specificity, the Principle of Overload, the Principle of Adaptation, the Principle of Individualization, the Principle of Reversibility, the Principle of Recovery.
1. The Principle of Specificity
The first principle is specificity, often referred to as the SAID (specific adaptation to imposed demands). It states that the body will specifically adapt to the type of demand placed on it. Every sport has its own unique set of demands. The principle of specificity states that a person is most likely to improve if he trains using similar movements, motions and possibly even equipment used in his specific sport.
2. The Principle of Overload
The principle of overload states that in order for adaptations to occur, the muscle or physiological component being trained must be challenged beyond the level that it is used to. In other words, exercises must become more challenging over time in order to continue to produce results. That can mean gradually increasing loads, time, volume and/or intensity to avoid plateaus.
3. The Principle of Adaptation
The principle of adaptation refers to the body’s physiological response to training stress. The body will adapt to the stress of repeated skills and exercises and those movements will become easier to perform. While it is important for athletes to master their sport specific techniques, exercise variation and the application of the Overload Principle will be crucial for continued improvement.
4. The Principle of Individualization
This principle simply states that each person will respond differently to training. Age, training age, gender, body size, level of fitness, and past injuries are some of the physical characteristics that are unique. Emotions such as excitement, anxiety, fear, and stress are also unique to each individual and will impact their training. Each athlete’s unique differences must be considered when developing training programs and in how we relate to him or her.
5. The Principle of Reversibility
This principle states that improvements in fitness due to training are entirely reversible when the training stimulus is reduced or removed. An athlete is considered detrained if the stimulus has been removed or reduced over an extended period of time. Consistency is an important factor in maintaining and improving fitness.
6. The Principle of Recovery
This principle states that athletes need adequate time to recover from training and competitions. This recovery period is essential for replenishing glycogen stores and for allowing damaged muscles to repair. It is also important to recover physiologically from the stress of athletic competition. If recovery is inadequate, training will be compromised due to muscle damage and soreness and mental fatigue.
Here at BigWu Fitness, we used the contrast training philosophy as well as the French contrast training method to help improve our athlete vertical and overall explosiveness.
First, the contrast training is the pairing a heavy lift follow by a high-velocity movement of the same pattern so that we can get the post activation potentiation effect. The Post-Activation Potentiation (PAP) is a training concept used by strength and conditioning coaches when the goal is increasing force output and rate of force development.
Moreover, when doing contrast training for the Post Activation Potentiation effect, tell your athletes to stick to 3 to 4 sets of 3 to 4 reps at 80-90 percent for both movements in the exercise pairing (strength and velocity). The rest period is anywhere between one to two minutes in between exercises and two to three minutes in between sets.”
In these two videos, the athlete starts by doing a strength movement ( Seated box squats To Triple extensions) which is an eccentric contraction movement followed by the banded assisted jumps which is a concentric contraction movement.
The pairing of these two biomechanically movements will stimulate and facilities his nervous system to believing he is still overcoming a heavy strength movements but in reality the band temporarily decreases his total body weight by 10-30 percent which will leads to higher take off velocity. This training philosophy will tell his nervous system to adapts to the high speed of muscles contractions which will leads to improvement their vertical jump or overall explosiveness.
Next, the French contrast training method is a combination of four exercises. A heavy strength exercise, a power exercise, a plyometric activity and an assisted jump.
Here at Big Wu Fitness, we usually add a fifth plyometric activity when implementing the French contrast training method. This fifth plyometric activity addresses what the athlete is directly trying to improve.
The athlete strength exercise should be 1-5 reps at 80 -90 percent effort, their power exercise should be 3-5 reps, their assisted or resisted jumps exercise should be 3-5 reps at 80- 90 percent , their plyometric activity to 3 to 5 reps and final activity of what they are trying to improve should be 1-2 reps. They should do anywhere between 1-3 sets.
One of the terminologies in this vertical training program you should know is called “elasticity.” Elasticity plays an important role in vertical jump performance. When an athlete jumps, their muscles and tendons store elastic energy as they stretch and then release it to propel them upwards.
This stored elastic energy, combined with the stretch reflex, allows your muscles to generate greater force and create a more powerful jump. When it comes to elasticity, the simplest analogy is that of a rubber band: If you want to shoot a rubber band as hard and as fast as possible, do you shoot it from its resting length? OR do you pull that it back as fast as possible to get an elastic recoil? The body works in much the same way. Our bodies are very efficient at storing elastic energy to help us run, jump and throw.
An athlete that is bouncy and elastic will look like a kangaroo or a gazelle run in the jungle. If you notice your athlete is lacking elasticity in their tendons, you should start by doing some low impact plyometric in their program like barefoot jump roping, pogo jumps and multidirectional bounding moments so that they can build that spring in their legs. After couple of sessions, when you begin to see improvements, you should start introducing them to a bit more advance vertical training exercises.
The stretch-shortening cycle refers to the ‘pre-stretch’ or ‘countermovement’ action that is commonly observed in plyometric or jumping activities. The SSC allows the athlete to produce more force and move quicker.”
For example, when you do box jumps, you store energy in your muscles and tendons, the muscle stiffens during the pause between the eccentric and concentric phases, and the stiffened muscles and tendons release that energy during the concentric phase, or jump. The transition from the eccentric phase of the jump to the concentric phase is called the amortization phase. It is doing the amortization phase is when the Strech shorten cycle is active.
What are Tendons?
A tendon is a tough band of dense fibrous connective tissue that connects muscle to bone. It sends the mechanical forces of muscle contraction to the skeletal system, while withstanding tension.
What is tendon stiffness?
Tendon stiffness refers to the resistance of a tendon to change in length when a force is applied. Stiff tendons change in length by only a small amount when the same force is applied.” Plyometrics are great for building tendon elasticity while heavy/resistance calf raises or slow isometric calf hold trained tendon stiffness.
What is rate of force development?
Rate of force development (RFD) is the amount of force one can produce in a given amount of time. “It is often measured by dividing maximal force by time taken to reach maximal force.
RFD = Max Force / Time to reach Max Force
Let’s use two new athletes for this example:
• Athlete A is squatting 150 pounds and the bar speed is very slow.
• Athlete B is squatting 150 pounds but the bar speed is very fast and explosive.
While they’re moving the same weight, Athlete B has the superior rate of force development.
When it comes to strength training for sport or strength training in general, it’s easy to get seduced by the idea that more strength is always better.
Strength can be beneficial, but at the same time, being able to express that strength quickly is essential as well.
What is relative strength?
Relative strength is the amount of weight your body can lift, relative to your body weight.
When it comes to vertical jump performance, one of the best indicators or predictors we have is strength.
There are two types of strength we usually assess. They are absolute strength and relative strength.
First, absolute strength is the maximum amount of force an can exerted, regardless of muscle or body size.
The greater amounts of absolute strength favor usually favor those bigger athlete.
Absolute strength can best be represented by a client’s one rep maximum lift. In sports like competitive functional fitness, in which clients are cmpeting without a score dictated by their weight, absolute strength is key to success. On the other hand, relative strength is the amount of strength to body size, or how strong someone is compared to their size.
Here’s an example:
Let’s use two new athletes for this example:
• Athlete #1 is 250-pounds and he squats 400 pounds.
• Athlete #2 is 150-pounds and he squats 300 pounds.
While Athlete #1 lifts more total weight, Athlete #2 has more relative strength.
When jumping off one foot or two foot, you will have to teach the athlete the penultimate steps.
What is a penultimate step?
Basketball, soccer, volleyball, baseball and many other athletes use it when going up for a jump.
With that said, there are four steps to improving a person two-foot approach or penultimate steps. They include: Momentum, turn stance, arms swings, and length.
First, lets talk about Momentum. When teaching your athlete to jump off two for max intent, make sure they are using momentum and speed before applying the penultimate steps. Tell them to take at least 3 to 4 hard powerful/build up steps/speed before applying the penultimate steps. Lots of athlete’s tend of jog into their penultimate and expect themselves to jump extremely high when trying to jump for max intent. As a result, they don’t jump as high as they would want.
You will never see a plane slowly moving on the run way, but instead, the plane is going at maximum speed capacity before takeoff. Even though humas are not plane, the physic still applies to us in some ways.
Next, turn stance. You should always teach your athlete to use the turn stance jumping mechanic when using the penultimate steps. If they use the square stance jumping approach, their weight is going to go forward but if they use the turn stance, they will be able to convert their horizontal force into vertical jump efficiently.
Also, when applying the turn stance, make sure their second steps (turn stance leg) before take-off is in a 45 degree angle. By doing so, they will be able to load eccentrically into the jump and generate massive amount of power before exploding concentrically.
Third, length. encourage your athlete to take a long stride when applying the first steps of their penultimate. Their first ground contact of the first step should be on the side of their heel/feet. By doing so they will be generated more power to complete the dunk or their approach jump in general.
Finally, lets talk about the importance of arms swings. Arms is a big deal when trying to improve a person max approach/ penultimate steps. Imagine, if you tied both of a person arms behind their back and told them to jump or sprint, they probably not going to jump very high or run fast as compare if their arms where untied, right. It is extremely important to tell your athletes to swing both arms when using the penultimate to get a max approach vertical jump.
Now let’s take a look of when I will apply the penultimate steps when training an athletes. It this session, I combine four contrasting loading styles: I started by prescribing a heavy compound lift, follow by a power base exercise, an accelerated or assisted plyometric. At the end of the that series, I added the resistance penultimate steps to dunking drill on the rim in the gym. I did this because I want him to master the specific movements he is trying to improve ( two foot bounce). This is one of the ways you can help enhance your athlete two-foot approach jump for max intent.
When jumping off one foot, you will have to teach the athlete the penultimate steps as well. As I mention earlier, the penultimate step is the last two steps of a person vertical jump. However, the jumping mechanic is slightly different from jumping off two feet. When teaching an athlete how to jump off one foot, there are four steps or method you will have to teach them. They include momentum/speed, penultimate steps, arm swing, follow by the hard plant before takeoff.
First, lets take about momentum. When jumping off one foot, you will need massive speed before takeoff. Tell your athlete to have at-least a 4-5 steps approach run so that they can build good momentum in-order to complete their jump. Make sure they are not dragging their second foot of the penultimate.
Look at this video, you will notice all the athletes are using speed before applying the penultimate steps.
Next, make sure your athletes are swinging their arms. If they are a basketball player, teach them the one arm scoop or cross swing arm movement when they have the ball in their hands to complete the dunk. If they don’t have a ball in their hands, tell them to swings both arms backward so that they can generate enough more power to get that counter arm swings effect.
Finally, when doing the penultimate of one foot, make sure you plant foot is flat on the ground, not on the balls of their feet. A good penultimate step plant steps will propel you the athlete body vertically first and slightly move horizontally when they hit their maximum height of the jump. Proper movement mechanics are important for optimizing athletic one foot jumping abilities and reducing the risk of injury.
1.Athletic Stance
A proper athletic stance is a foundation of efficient movement. It creates tension and prepares the athlete for quick movements. Most athletes use the athletic stance when competing.
The basics of the stance are as follows:
• Feet hip-width to shoulder-width apart.
• Quarter squat position (slight hinge in the hips, slight bend in the knees and knees facing slightly outward).
• Bodyweight evenly distributed though both feet.
• Center of gravity directly above base of support.
• Shoulders level.
• Torso flat and at a slightly bent incline.
• Head up with eyes looking forward.
• Elbows in front of the body with hands out to the side.
• Stay on the balls of your feet.
2. Short ground contact time plyometrics ( Low load Plyometric)
This type of plyometric is typically involve with less than .25 seconds ground contact time. This type of training is very specific improving rate of force production at a maximum velocity. Examples of a short ground contact time is assisted banded jumps. When an athlete is sprinting at max speed, their foot is in contact with the ground like 10 of a seconds. You do not want to introduce this type of training when the athlete is a novice or their season just ended.
3. Long ground contact time plyometrics ( High load Plyometric)
This type of plyometric is a dumbbell loaded counter movement jump. The athlete ground contact time is typically more than a quarter of a seconds. This type of plyometric will typically improve an athlete acceleration phase as well as change of direction. When an athlete is accelerating their foot is in contact with the ground like 0.2 seconds and when they are cutting or changing direction, their foot is typically in contact with the ground like 0.5 seconds.
4. Drop squats To vertical jump To athletic stance
• Make sure to teach the reach, load and jump techniques while landing in an athletic stance each time.
• Make sure their hips, knees and ankles are in alignment.
• Make sure their knees aren’t caving in, and they’re driving their knees over their toes.
5. Box Jump
• Make sure the box isn’t higher than 24 inches when they are starting out.
• Tell them to triple extend while reaching, loading their arms, before jumping on the box.
• When they land on the box, make sure the landing is soft, and they are landing in an athletic stance position.
• Make sure their hips, knees and ankles are in alignment.
• Make sure their knees aren’t caving in, and they’re driving their knees over their toes.
6. Landing Mechanics
• Teach them how to do a depth jump off the 18 or 20 inches box
• Make sure they are landing softly and landing in an athletic stance
• Make sure their hips, knees and ankles are in alignment.
• Make sure their knees aren’t caving in, and they’re driving their knees over their toes.
7. Broad Jumps
• Teach your athlete the reach, load and jump technique.
• Make sure they are jumping horizontally.
• Make sure their hips, knees and ankles are in alignment.
• Make sure their knees aren’t caving in, and they’re driving their knees over their toes.
8. Broad Jump To box jump
• Teach your athlete the reach, load and jump technique.
• Make sure they are jumping horizontally.
• Make sure their hips, knees and ankles are in alignment.
• Make sure their knees aren’t caving in, and they’re driving their knees over their toes.
9. Seated box jumps
• Tell your athletes to sit on the box ( Like 20-24 inches high)
• Tell them to raise both hands to the ceiling as well as their knees toward their chest
• Tell them to plant both feet in the ground while swings both arms backward
• Tell them to jump on the box softly while landing in a athletic stance.
10 One step power stance box jump
• Tell your athlete to get in split stance position.
• Tell them to swing both arms backward while bring their back steps forward.
• Tell them to load and jump on the box softly, while in a athletic stance.
11. Kneeling Jump To Box Jump
• Tell your athletes To start by kneeling.
• Tell them to reach and load from their hips before jumping off the ground.
• Tell them to land in a athletic stance.
• Tell them to do the broad jump follow by the box jump
There are three types of muscle fibers. They include: type I, type IIa, and type IIx. And these are categorized as slow twitch or fast twitch, depending on how quickly they produce force or tension in the muscle. Muscles are made up of multiple motor units. Each one contains a bundle of nerves and fibers.
Type I Muscle Fibers
These are the slow twitch muscle fiber are known as type I. They are smaller than type II fibers, are slower to produce tension, and they produce less force and power. They do, however, have the advantage of being slow to fatigue. Type I fibers rely on oxygen for energy and can keep going for long periods of time.
Example:
Endurance athletes like marathon runners, cross country and distance swimmers have a higher proportion of these muscle fibers.
Type IIa Muscle Fibers
Type 11 A muscles fibers exhibit long-term anaerobic activity with a maximum duration of less than 30 minutes. They are called intermediate fibers because they possess characteristic that are intermediate between fast fibers and slows fibers.
Example:
Athletes who participate/perform in the 400 meters dash or does weight lifting below maximum have a higher proportion of type 2A fibers in their muscles.
Type IIx Muscle Fibers
There is a second type of fast twitch muscle fiber called type IIx. These are even faster and more powerful than type IIa. They are also even more inefficient, fatiguing very quickly. Type IIx fibers are used for activities of very short duration that require significant power and strength.
Example :
Athletes who perform/participate in the 40-100 yards dash are using or must have the type two B muscles fibers in-order to dominate in their sports or event.
It is also important for you to know that there are three body type too. They include:
• Endomorph: Shapely physique, with a large frame and more body fat.
• Mesomorph: Athletic build, with a medium frame and naturally muscular.
• Ectomorph: Thin, lanky, and slender, with a small frame and little mass.
When training athletes, it is extremely important to understand the three-energy systems. Energy systems refer to the specific mechanisms in which energy is produced and used by our bodies.
With that said, athletes or human in general generates energy in three systems: phosphagen (ATP-PC), glycolytic, and oxidative.
All three energy systems are engaged during all forms of physical activity. However, the extent to which each one is involved varies depending on the duration and intensity of the activity.
Phosphagen System
“First is the phosphagen (ATP-PC) system. ATP is short for adenosine triphosphate, is a molecule that provides energy for all movement. Your body breaks down ATP to fuel your every move, from standing up to climbing a race wall. The phosphagen energy system harnesses ATP for highly intense activities that last 10 to 30 seconds.
So for explosive activities like jumping or sprinting in your training sessions, your body is predominantly engaging the phosphagen system for energy. Since your body stores a limited amount of ATP, activities lasting more than 30 seconds must also tap into energy generated by the glycolytic system.”
Phosphagen System
“First is the phosphagen (ATP-PC) system. ATP is short for adenosine triphosphate, is a molecule that provides energy for all movement. Your body breaks down ATP to fuel your every move, from standing up to climbing a race wall. The phosphagen energy system harnesses ATP for highly intense activities that last 10 to 30 seconds.
So for explosive activities like jumping or sprinting in your training sessions, your body is predominantly engaging the phosphagen system for energy. Since your body stores a limited amount of ATP, activities lasting more than 30 seconds must also tap into energy generated by the glycolytic system.”
Glycolytic System
The glycolytic system uses carbohydrate to produce ATP. Activities lasting 30 seconds to 3 minutes are primarily fueled by energy produced by this system. Think of boxing rounds, which last 1 to 3 minutes. Soon, in your training, you will complete similar brief circuits, intervals, and drills to prepare you for some of the short, intermittent bouts of obstacles you'll face along a course, such as hauling a heavy object a hundred feet or negotiating a horizontal Tyrolean traverse over a stretch of shallow water.
After a few minutes of sustained activity, your body starts to rely on the oxidative system to help meet your energy needs.
Oxidative System
Unlike the phosphagen and glycolytic system, the oxidative system is aerobic and uses oxygen to help with energy production. While the glycolytic system uses carbohydrate to generate energy, the oxidative system dips into other macronutrients as well: fat and protein. The oxidative system is heavily engaged in low- to moderate-intensity activities. You'll harness a lot of energy via the oxidative system for your longer training sessions, including distance running. You'll also rely on the oxidative system to fuel you through the length of any race, from a 5K to a 12-miler.
For example, a football lineman does not need to train in the oxidative system as much as a long distance athlete because of sport specificity. To prepare for the quick bursts of blocking and tackling demanded by the sport's position, a lineman may spend most of his training time engaging the phosphagen and glycolytic energy systems.
Speed, power, and explosive exercises and drills target the phosphagen system. Total-body circuits focus on the glycolytic system. Longer training sessions tap into the aerobic system. By targeting all three energy systems, ath athlete will greatly improve your overall fitness and sport-specific conditioning.
What is speed? Is the ability to achieve maximum velocity in a straight line.
I have never seen an athlete who was extremely fast but was not explosive. Or I have need seen an athlete who was explosive but was not fast.
Speed and power work together simultaneously.
With that said, the goal for speed and agility training shouldn’t be about quantity but instead, coaches/trainers should teach quality movements patterns that will transfer to their athletes sports as well as provide longer recovery time between each set.
According to research, “when training for speed development, two things are particularly critical. First, speeds must be 90-100% of max velocity. Second, rest times must be sufficient to maintain those necessary intensities.” That is why our athletes rest period is typically between 1.5-2 mins between each sets. If an athlete has no rest between sets or if their resting periods are extremely short, their form will start to get sloppy and the goal of the drill will change.
Instead of working on quickness or explosiveness, they will only be working on conditioning. Do not get me wrong, conditioning is fantastic but if you want to get your athlete faster, you need to make sure they are doing each drill as fast as possible as well as give them decent recovery time
Movements that improve speed developments
1. Sprinting
2. Resisted Sprinting
3. Plyometric Jumps ( Long ground contact time).
4. Olympic Weightlifting
5. Heavy Squats & Deadlifts
Moreover, another methods you can teach your athletes to improve their speed is called contrast training. We talk about it at the beginning of this course. Contrast training is the pairing a heavy lift follow by a high-velocity movement of the same pattern.
A2. Banded Assisted split squat jumps
Wall knee drive
• Make sure you show them the wall knee drive.
• When doing the wall knee drive, make sure they are on the balls of their feet, and their bodies are in a 45 degree angle/position.
• `Make sure they are not doing butt kicks but instead are driving their knees towards their chest.
• Teach them A skip, B-skip or high knees and straight leg bound.
I have never seen an athlete who was extremely fast but was not explosive. Or I have need seen an athlete who was explosive but was not fast.
Seated Arm swings
• Make sure the athlete is sitting on the ground with their leg fully extended
• Make sure the athlete is swing their arms from their cheek to their pocket area.
• Make sure their arms are not choppy by instead, the rotation is coming from their shoulders.
Sprinting technique
• Make sure they are doing full out sprints.
• Make sure they are staying low while their head is down for the first 2-3 steps before slowly progressing into their max speed.
• Make sure they are implementing the wall drive and arm swing techniques previously.
• Stride Rate - How fast the foot can return to the ground, increasing the number of foot contacts in any given time.
• Stride Length - The actual distance covered with each step taken.
• Starting Ability - The ability to hit maximum acceleration upon starting.
What is agility? Is the ability to accelerate, decelerate and rapidly change direction with proper posture.
When teaching your athlete to play defense or any change of direction movements, you can also use the contrast training method.
Example:
A1. Banded resistance slides
B2. Defensive slides ( Non resisted) 10 yards
Make sure they are in their athletic stance, they are on the balls of their feet, they are not dragging their feet when moving laterally and when they are transitioning into a sprint, make sure they are using their arms to generate power.
Athletes will have different nutritional needs compared with the public. They may require more calories and macronutrients to maintain strength and energy to compete at their optimum level. Sometimes, by simply helping your athletes to lose some weight will increase their vertical jump and overall performance. As a strength coach, is it extremely important to know how to write a meal plan for your athletes.
The three main macronutrients are carbohydrates, fats, and protein.
One gram of protein has 4 calories, one gram of carbohydrates has 4 calories, and one gram of fat has 9 calories.
Marco Nutrition
Protein= 4 grams per 1 grams of calories
Fat= 9 grams per 1 grams of calories
Carbs= 4 grams per 1 grams of calorie.
Macro Percentage Example
Protein=35%
Fat=20%
Carbs=35%
These percentages can change based on how their bodies are responding to the meal plan.
What are Calories?
Is a unit that measure energy. The human body needs calories to survive. Without energy, the cells in the body would die, the heart and lungs would stop, and the organs would not be able to carry out the basic processes needed for living. The United States government states that the average man needs 2,700 kcal per day and the average woman needs 2,200 kcal per day. If a person want to bulk up, we recommend they go into a 300-500 calories surplus and if they want to get in a calories deficit, they can get into a 300-500 calories deficit.
If you want to write a person Marcos, you should first determine their lean body weight.
How do you calculate a person lean body weight?
Total body weight - estimate total fat percentage =Lean body weight
For example, if (Wu) is eating 2,015 calories per day, how do you calculate his marconutrients ingested, from the micronutrients?
If Wu was 250 pounds and his estimated body fat percentage is 20 percent, His lean body weight will be =200 lbs of lean body weight.
Protein. By getting this number, you will be able to plug in the proper Marcos for your athlete protein, fat and carbs needs.
Protein
How much protein will Wu need for weight lost or muscle growth?
• 1.0 gram per pound of body weight.
• The 1.0 grams is the minimum requirement.
• Depending on their activity and sports, you could increase that number (1.5 grams of protein).
• So, to find Wu protein intake per day, you will multiple 1.0 grams x 200 lbs lean body weight =200 grams of protein per day.
• To calculate the amount of calories Wu needs per day from protein, you will have to multiply 200 grams of protein intake per day x 4. You remember we said, there are 4 grams of protein in a calories. See the page above for reference.
• 200 grams of protein per day x 4 = 800 calories from protein.
Fat
How much fat should Wu eat for optimal weight lost or muscle growth?
• 0.4 gram per pound of body weight.
• So, to find Wu's fat intake per day, you will multiple 0.4 grams x 200 lbs lean body weight =80 grams of fat per day.
• To calculate the amount of calories your athlete needs per day from fat, you will have to multiply 80 grams of fat intake per day x 9. You remember we said, there are 9 grams of fat in a calories. See the page above for reference.
• 80 grams of fat per day x 9 = 720 calories from protein.
Carbohydrate
How much fat should Wu eat for optimal weight lost or muscle growth?
• 4 grams of carbs per pound of body weight.
• How much carbs do the athlete need for optimal weight loss or muscles growth?
• You see, we calculated the carbs last. The reason for this is because we do not need carbs to survive as humans. Base on those information’s, we can now plug in our carbs intake.
• You will take add the total numbers of protein and fat calories to determine the remaining calories need from carbs.
• 800 grams of protein plus 72o grams from fat=1520 calories.
• Minus 3,500 from 1520= 1980 calories we can get from carbs.
• Now divide 1980 by 4= 495 grams of Carbs
Completed Marcos calculations for Wu.
1. Daily calorie intake goal=3,500
2. Protein=800 calories from protein
3. Fat=720 calories from fat
4. Carbs=495
5. Actual calories base on Wu Marco calculations=2,015
Note: Even though the Marco calculation did not get the exact goal of 3,500 calories, you can still increase you your final protein, fat and carbs to get to the 3,500 calories daily goal.
1.Keto
A keto diet is a very low carb, high fat diet that puts your body into a metabolic state called ketosi. “It involves drastically reducing carbohydrate intake and replacing it with fat.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain (Trusted Source).
Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits.
There are several versions of the ketogenic diet, and what you eat depends on the type.
They include:
• Standard ketogenic diet (SKD): This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs.
• Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds, such as five ketogenic-days followed by two high-carb days.
• Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
• High protein ketogenic diet (HPKD): This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.
2. Low carbs diet
A low carb diet is one that limits carbohydrates, primarily found in sugary foods, pasta, and bread. It can also be called a keto diet. Instead of eating carbs, you focus on protein-rich whole foods and vegetables.
3. Carbs cycling
Carb cycling simply means eating a higher carbohydrate diet on some days and lower carbs on other days.
Depending on your goals (building muscle, weight loss, etc.) you might plan your carb cycling diet for weeks at a time or just take it day by day.
Carb cycling is suitable for anyone who’s working towards changing their physique or performance.
4.Intermittent Fasting
Intermittent fasting describes an eating pattern that cycles between periods of abstaining and eating.
The most common methods include fasting on alternate days, daily 16-hour fasts, or fasting for 24 hours twice a week. For the purpose of this article, the term intermittent fasting will be used to describe all regimens. Unlike most diets, intermittent fasting does not involve tracking calories or macronutrients. In fact, there are no requirements about what foods to eat or avoid, making it more of a lifestyle than a diet.
Our goal here at BigWu Fitness is not to only get our athletes explosive, stronger, faster but we strive to reduce their chances of them sustaining injury.
With that said, this is the reason we developed a comprehensive training program that includes pre and post rehabilitation exercises.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain (Trusted Source).
When our athletes walk into our facility, BigWu Fitness coaches should greet them and follow by these questions: “How are you feeling today, what physical activities did you do today before coming in, what physical activities did you do yesterday and what activities are you doing when you leave here or tomorrow?” Also asked your athletes “do you have any injuries we should be aware of today?”
By asking the right questions will help us better understand their body and what program to prescribe that day. Always remember, the athlete is more important than the workout you have plan for the day.
BigWu Fitness pre-season training should start with reassessment follow by the first 1-2 weeks of barefoot training.
There are numerous benefits of training bare foot. Some of the benefits includes: it strengthens a person foot muscle, which improves their lower back, hips, knees, and ankle strength. It improves a person balance, stability, and coordination’s. Finally, it also activates a person central nervous system as well as it improves their body awareness. Our goal is to build them from the feet upward.
When our athletes are feeling sore, we should encourage them to do foam rolling, stretching, mobility, ice bath and massages. If we believe it is something more than soreness and we cannot handle it, we should always refer to a doctor or a specialist in that area.
Also, when training athletes with injury or compensations, we encourage our trainers add lots of unilateral exercises into their program. Unilateral exercise is a weight-bearing movement mainly or completely involving one limb at a time. For example: During your athlete assessment, you notice their right leg was way stronger than their left leg.
Should prescribe unliteral exercises like Bulgarian split squat, step, lunges etc to correct those imbalances in their body. If you only do bilateral exercises like barbell back squat and dead lifts, they might shift their weight to the stronger side of their leg each time when squatting and their left leg will not be getting any benefits from that exercise.
Finally, please check our workout banner to find rehabilitation exercises for knee, hips, ankles, hamstring etc.
Before athletes start training here at BigWu Sports Performance, we make sure they do their fitness assessment. The assessments are used to determine the athlete’s fitness level, imbalances, history of injuries, goals etc. Our assessments serve as a baseline measurement that our coaches and clients can use to compare results over a period of time.
1. Name:__________________________________
2. What are your fitness goals? __________
3. How long since you regularly exercised?______________________
4. Do you have any physical or medical issues/injuries that would limit or prevent physical activities? ( i.e. heart blood pressure, joint pain, injuries) ________________________________________________ (complete PAR-Q and refer to doctor if “Yes” checked)
5. Overhead squat test=
6. 10 seconds Right hamstring isometric test=
7. 10 seconds Left hamstring isometric test=
8. 10 seconds right Hip Isometric test=
9. 10 seconds left Hip Isometric test=
10. Plank Test=
11. Bench (225 Ibs.) or Push- Ups Test=
12. Kneeling Medicine ball throws test=
13. Broad Jump Test=
14. Vertical Jump Test=
15. Pro Agility Test=
16. Sprint, Backpedal, defensive slide, figure 8 ( 5-10 yards) =
17. L Drill Test=
18. 300 Yard shuffles=
19. 40-yard dash test=
20. The Mile test=
21. 1 min Versa climber step test=
22. 1 min Squats Jump Test=
23. Notes:
Note: Depending on the athlete sports and goals, you can pick and choose between which exercise on this list you will like to put them through. If a long marathon runner came in for assessment, they shouldn’t do the 40 yards dash test because they won’t be sprinting in during their race.
With that said, when you have completed their assessment, they next thing you need to know and understand are the qualities that can be training in sports performance.
The seven qualities of sports performance training are: linear speed, change of direction, reactive power, traditional/loaded power, maximal strength, hypertrophy, and conditioning.
1. Linear speed; running as fast as possible in a straining line.
2. Change of direction: the ability to accelerate, decelerate and change direction.
3. Plyometric/reactive power: producing high force in minimum time.
4. Maximal Strength: the ability to exert force upon an external object.
5. Hypertrophy training: increase muscle size (Body building type training).
6. Conditioning: endurance training ( Most fatigue sensitive).
7. Hypertrophy : Increases the size of the muscle by increasing overall volume (sets x reps). Whereas, strength training increases the ability of a muscle to produce force by lifting heavier loads.
Next, if you were to training a track athlete who does the 100 meters, these are the athletic qualities the athletes will need to be working on and why.
As you can see, we did not add “change of direction” qualities to the track athlete training program because the athlete won’t be doing agility when competing. They are running in a straining line. The entire time. After you select the training qualities the athletes will need to training for their sports, you will need to list exercises for each quality.
Now lets talk about progression and periodization.
Linear Speed- Linear Speed should be progress in small increments each week.
Start with 5 yards sprints and then progress to 10 yards sprints. When doing resistance sprints or sled push, you should starts with moderate to heavy load.
Reactive power- Reactive load power should start with longer ground conatct time and then progress to shorter ground contact time.
Traditional loaded power- Traditional loaded power should follow similar pattern as the recative loaded power. Start with heavy and slower velocity and then progress of time with lighter and faster velocity.
Maximum strength- Maximum strength should follow the opposite method. Start with high volume and lighter load in the program follow by lower volumes and heavier load as they progress in the program.
What is periodization?
Periodization is the science of applying training volume and frequency. In short, periodization organizes a training program into specific blocks (periods) of time that alternate between high-intensity workouts and lower-volume and frequency and more frequent lower-intensity workouts with higher repetitions ranges. There are countless ways to periodize an athlete program
From linear where each block of time becomes a little more challenging, to undulating where the workout intensity changes from day to day. Think of every client and training session as a sort of mini-experiment. If you want to develop training programs that consistently deliver results, it is important to keep accurate records of clients’ programs to identify the most effective exercises and workouts for specific outcomes.
Before athletes start training here at BigWu Sports Performance, we make sure they do their fitness assessment. The assessments are used to determine the athlete’s fitness level, imbalances, history of injuries, goals etc. Our assessments serve as a baseline measurement that our coaches and clients can use to compare results over a period of time.
The nervous system is what connect our brains to our muscles. So, if I want to contract my thigh muscles, I can think about it and do it.
When programming an athlete workout program, it is extremely important to understand high and lows CNS days.
A high CNS training day will consist of explosive intent, low volume, tactical warm-up and maximum effort.
You want the athlete to be well recover on those days so that when executing or performing their workouts should be greater that 90 percent of their true maximum effort.
If you are a track athlete who compete in the 100 meter dash, on your high CNS training days, if your 100 meter time if 10.5 seconds, you should be running like 10.5-11 seconds during each sprints and adequate recovery between each sprints.
If you are a track athlete and is doing strength training on your high CNS day, you should be doing 2-5 reps of 80 or 90 percent of your one rep max. You should also include high sprints or bounding etc.
When training athletes on their low CNS training days, it should include balance, stability, anaerobic conditioning, aerobic conditioning and hypertrophy. These are not necessarily easy days, if just a different stimulus. The reason we include low CNS days is to improve qualities like muscles size, conditioning, injury prevention so that when they go back to their high CNS training days, they can see improvements.
Terms To Know
Sets-A "set" is a collection of reps
Reps -A "rep," short for "repetition," is a single execution of an exercise.
Load
Volume-How many exercises or reps a person perform at a given time
What are 6 Functional movement patterns?
• Squat.= Is a strength training in which the athlete lowers their hips from a standing position and then back up.
• Lunge=A lunge can refer to any position of the human body whereone leg is position forward with knee bent and foot flat on the ground while the other leg is positioned behind/.
• Hinge=Is where we bend at the waist with minimal knee bend and the hips moving backward.
• Push=A push workout contracts your muscles when weight is being pushed away from youry body, meaning the work is done when the muscles contracts as you push. Example squat, chest press, shoulder press etc.
• Pull=is the opposite of push. TRX roll, back roll, hamstring curl, biceps curls.
• Carry=Farmer carry
What is the three Planes of motion?
The three planes of motion are sagittal plane, frontal plane and transverse plane.
1.Sagittal plane: Divides the body into left and right halves. Forward and backward movements.
Example of Sagittal movements/exercises quats:
• Sit-ups
• Lunges
• Crunches
• Push-ups
• Burpees
• Bicep curls
2.Frontal plane: Divides the body into front and back halves. Side-to-side movements.
Example of Frontal movements/exercises.
• Lateral raises
• Side lunges
• Side shuffles
• Hip abduction
• Side planks
• Lateral leg raises
• Lateral shoulder raises
3.Transverse plane: Divides the body into top and bottom halves. Rotational movements.
Example of Frontal movements/exercises
• Swinging a golf club or baseball bat
• Seated hip abduction/adduction
• Chest flys
• Seated twists
• Oblique crunch
• Rotational lunges
• Cable wood chops
What is a Sale ?
A sale is a transaction between two or more parties that involves the exchange of tangible or intangible goods, services, or assets for money.
When you’re selling a product or service, you’re looking to meet your buyer’s needs and goals.
In regards to training, it is important to continue to remind your client of the goal or results they will be getting when they train with you or at BigWu Fitness.
For example, if a client emails you and wanted to do an assessment . It is extremely important to ask the client for their fitness goals, injury history and tell them how much their vertical or speed will improve when they train with you. People are willing to pay or do business with someone when they feel that person care, understand their goals and they have some sort of trust with that person.
When the assessment is completed, return to the office to discuss:
• What you noticed during the assessment
• How we can help
• Your suggested approach for training
• Ask them how many days per week are they interested/planning on coming in for trainings.
• Go over our pricing sheet and give them time to ask questions.
• Sign them up
An athlete post workout or cool down routine is an essential component of helping them improve their performance, as well as overall recovery. An intense workout session will usually lead to lactic acid being formed in the athlete body. If the lactic acid is not reduced, the body will experience soreness and stiffness afterwards. Here is a cool down routine you can use with your athletes.
With that said, if your athlete is out normally sore, refer them to a massage therapist or tell them to do ice bath.
Ice bathing, is an excellent way to reduce inflammation and it helps the athlete recover quicker from high-intensity workouts.
Trainers’ Standards of Conduct
• Know your clients: Make sure you understand your client’s health and injury history, previous training, current fitness level, and their goals.
• Know your scope of practice: Know your legal scope of practice (what you are allowed or not allowed to do as defined by laws), your professional scope of practice (what your national licensing body says you are qualified to do), and your personal scope of practice (what you as an individual have the training and expertise to provide).
• Be prepared: Understand the program for the day’s training session. Be aware of any modifications that might be necessary. Maintain a professional appearance. Wear your uniform while training clients.
• Get the gym ready: Turn on lights and music. Turn on heat/air conditioning as needed. Set up equipment to ensure the flow of the workout.
• Greet your clients as they arrive: Show them you’re happy they are here. If you are in the middle of training a group, acknowledge the arrival of your next group.
• Remember that parents and coaches are for all practical purposes your clients as well. Make sure you greet them as well and make an effort to connect with them.
Assess your client’s current physical and emotional state: Use conversation and direct questions to assess your client. Be aware of nonverbal cues especially if they do not match up with what they are saying.
• Create an atmosphere that motivates your client. Take a sincere interest in your client. Focus on them. They are paying for your time. Maintain a cheerful and encouraging presence.
• Conduct yourself professionally: In words and actions. Your conduct should be professional anytime you are in the gym whether or not you are training clients. Please refer to your employee handbook for specifics on our standard of conduct.
• End the session well: Check back in to see how your client is feeling now (i.e. how is his knee/shoulder is feeling?). Take the time to mention something specific that he did well. Walk him out as he leaves.
• Clean the equipment and the training area. If you are the last trainer of the day, turn off the lights, heat/air conditioning and music. Set the alarm and lock up the gym.
• Trainer-Client Communication: You are responsible for contacting the client if you need to cancel or reschedule. These incidents should be rare.
• Don’t eat while you are training your clients-It looks extremely unprofessional and distracting to have a trainer eating while training their clients.
• See your Employee Handbook Section 4 - Standards of Conduct and Employee Performance for additional information.
• Know your clients: Make sure you understand your client’s health and injury history, previous training, current fitness level, and their goals.
• Know your scope of practice: Know your legal scope of practice (what you are allowed or not allowed to do as defined by laws), your professional scope of practice (what your national licensing body says you are qualified to do), and your personal scope of practice (what you as an individual have the training and expertise to provide).
• Be prepared: Understand the program for the day’s training session. Be aware of any modifications that might be necessary. Maintain a professional appearance. Wear your uniform while training clients.
• Get the gym ready: Turn on lights and music. Turn on heat/air conditioning as needed. Set up equipment to ensure the flow of the workout.
• Greet your clients as they arrive: Show them you’re happy they are here. If you are in the middle of training a group, acknowledge the arrival of your next group.
• Remember that parents and coaches are for all practical purposes your clients as well. Make sure you greet them as well and make an effort to connect with them.
Assess your client’s current physical and emotional state: Use conversation and direct questions to assess your client. Be aware of nonverbal cues especially if they do not match up with what they are saying.
• Create an atmosphere that motivates your client. Take a sincere interest in your client. Focus on them. They are paying for your time. Maintain a cheerful and encouraging presence.
• Conduct yourself professionally: In words and actions. Your conduct should be professional anytime you are in the gym whether or not you are training clients. Please refer to your employee handbook for specifics on our standard of conduct.
• End the session well: Check back in to see how your client is feeling now (i.e. how is his knee/shoulder is feeling?). Take the time to mention something specific that he did well. Walk him out as he leaves.
• Clean the equipment and the training area. If you are the last trainer of the day, turn off the lights, heat/air conditioning and music. Set the alarm and lock up the gym.
• Trainer-Client Communication: You are responsible for contacting the client if you need to cancel or reschedule. These incidents should be rare.
• Don’t eat while you are training your clients-It looks extremely unprofessional and distracting to have a trainer eating while training their clients.
• See your Employee Handbook Section 4 - Standards of Conduct and Employee Performance for additional information.