Optimizing​ ​athletic​ ​performance…​ ​Are​ ​you​ ​balanced?

Optimizing​ ​athletic​ ​performance…​ ​Are​ ​you​ ​balanced?

Optimizing​ ​athletic​ ​performance…​ ​Are​ ​you​ ​balanced? –

There​ ​is​ ​an​ ​inter-connection​ ​between​ ​the​ ​factors​ ​that​ ​effect​ ​your​ ​athletic​ ​performance: age,​ ​injury,​ ​sleep,​ ​nutrition,​ ​supplementation,​ ​and​ ​lifestyle​ ​choices.​ ​All​ ​of​ ​these​ ​factors​ ​not​ ​only contribute​ ​to​ ​your​ ​athletic​ ​performance​ ​but​ ​also​ ​influence​ ​one​ ​another.​ ​Today,​ ​more​ ​than​ ​ever, older​ ​athletes​ ​are​ ​competing​ ​at​ ​a​ ​high​ ​level.​ ​Improvements​ ​in​ ​our​ ​knowledge​ ​related​ ​to​ ​sleep, nutrition,​ ​and​ ​exercise​ ​have​ ​allowed​ ​us​ ​to​ ​continue​ ​to​ ​optimize​ ​our​ ​performance​ ​and​ ​longevity. Our​ ​body’s​ ​shape​ ​and​ ​function​ ​have​ ​been​ ​crafted​ ​by​ ​evolution​ ​and​ ​the​ ​ability​ ​to​ ​understand what​ ​our​ ​bodies​ ​require​ ​and​ ​why​ ​they​ ​require​ ​it​ ​is​ ​vital.​ ​Whether​ ​you​ ​are​ ​a​ ​young​ ​or​ ​mature competitive​ ​athlete,​ ​the​ ​better​ ​you​ ​understand​ ​your​ ​body,​ ​the​ ​longer​ ​and​ ​faster​ ​you​ ​will​ ​continue to​ ​improve. ​ ​​ ​​ ​​ ​​

Optimizing​ ​athletic​ ​performance…​ ​Are​ ​you​ ​balanced? – ​Injury​ ​and​ ​burnout​ ​are​ ​a​ ​common​ ​concern.​ ​As​ ​competitive​ ​people,​ ​our​ ​drive​ ​overcomes​ ​our body’s​ ​ability​ ​to​ ​adapt​ ​to​ ​stress.​ ​Small​ ​injuries​ ​become​ ​aggravated​ ​over​ ​time.​ ​Our​ ​thoughts​ ​and eyes​ ​face​ ​outward​ ​and​ ​we​ ​are​ ​unable​ ​to​ ​see​ ​the​ ​detriment​ ​we​ ​are​ ​doing​ ​to​ ​ourselves.​ ​We continue​ ​to​ ​do​ ​the​ ​same​ ​movements​ ​that​ ​cause​ ​us​ ​pain​ ​and​ ​eat​ ​the​ ​same​ ​food​ ​that​ ​makes​ ​us​ ​ill because​ ​we​ ​are​ ​creatures​ ​of​ ​habit.​ ​Whether​ ​you​ ​are​ ​a​ ​lifelong​ ​exercise​ ​guru​ ​or​ ​a​ ​beginning athlete,​ ​it​ ​is​ ​always​ ​good​ ​to​ ​take​ ​a​ ​step​ ​back​ ​and​ ​have​ ​others​ ​take​ ​a​ ​look​ ​at​ ​what​ ​you​ ​are​ ​doing and​ ​why​ ​you​ ​are​ ​doing​ ​it.​ ​However,​ ​especially​ ​for​ ​the​ ​long​ ​time​ ​guru,​ ​always​ ​try​ ​to​ ​think​ ​about why​ ​you​ ​are​ ​doing​ ​a​ ​movement​ ​a​ ​certain​ ​way​ ​before​ ​making​ ​changes.​ ​More​ ​experienced athletes​ ​tend​ ​to​ ​do​ ​things​ ​the​ ​way​ ​we​ ​do​ ​them​ ​because​ ​they​ ​have​ ​proven​ ​to​ ​work​ ​for​ ​our​ ​body types​ ​and​ ​physical​ ​restrictions.​ ​We​ ​think,​ ​“If​ ​it​ ​ain’t​ ​broke,​ ​don’t​ ​fix​ ​it.” ​ ​​ ​​ ​​ ​​

​Optimizing​ ​athletic​ ​performance…​ ​Are​ ​you​ ​balanced? – When​ ​trying​ ​to​ ​make​ ​improvements​ ​in​ ​nutrition,​ ​always​ ​keep​ ​in​ ​mind​ ​”limiting​ ​factors”.​2​​ ​Too many​ ​athletes​ ​focus​ ​on​ ​protein​ ​intake​ ​and​ ​miss​ ​the​ ​point​ ​of​ ​a​ ​”well​ ​balanced​ ​diet”.​ ​For​ ​example, a​ ​farmer​ ​can​ ​put​ ​as​ ​much​ ​nitrogen​ ​on​ ​his​ ​crops​ ​as​ ​he​ ​wants.​ ​However,​ ​if​ ​the​ ​soil​ ​is​ ​missing phosphorus,​ ​more​ ​nitrogen​ ​won’t​ ​help.​ ​If​ ​you’re​ ​not​ ​eating​ ​vegetables​ ​because​ ​of​ ​the​ ​way​ ​they taste,​ ​you’re​ ​not​ ​truly​ ​trying​ ​to​ ​optimize​ ​your​ ​athletic​ ​ability.​ ​It​ ​boils​ ​down​ ​to​ ​how​ ​serious​ ​you​ ​are and​ ​what​ ​are​ ​your​ ​goals.​ ​Be​ ​honest​ ​with​ ​yourself​ ​and​ ​what​ ​you​ ​really​ ​want​ ​out​ ​of​ ​life​ ​and athletics.​ ​This​ ​will​ ​allow​ ​you​ ​to​ ​be​ ​able​ ​to​ ​make​ ​changes​ ​that​ ​are​ ​obtainable​ ​and​ ​may​ ​become life​ ​long​ ​habits.​ ​”Elite”​ ​athletes​ ​and​ ​athletes​ ​who​ ​strive​ ​to​ ​be​ ​”Elite”​ ​tend​ ​to​ ​embrace​ ​a​ ​”Spartan” lifestyle.​1​​ ​Food​ ​for​ ​nutrition.​ ​Friends​ ​for​ ​enjoyment. ​ ​​ ​​ ​​ ​​

​When​ ​considering​ ​workout​ ​programs,​ ​many​ ​of​ ​the​ ​same​ ​factors​ ​that​ ​complicate​ ​nutrition​ ​are also​ ​present.​ ​Further​ ​complications​ ​occur​ ​when​ ​developing​ ​workout​ ​programs​ ​during​ ​an athlete’s​ ​competitive​ ​season.​ ​For​ ​instance,​ ​when​ ​and​ ​for​ ​how​ ​long​ ​must​ ​the​ ​athlete​ ​be​ ​at​ ​their “peak”.​ ​Different​ ​sports​ ​require​ ​different​ ​time​ ​and​ ​exercise​ ​adaptations.​ ​However,​ ​all​ ​young athletes,​ ​regardless​ ​of​ ​sport,​ ​show​ ​the​ ​most​ ​benefit​ ​from​ ​training​ ​their​ ​whole​ ​body​ ​three​ ​times​ ​a week​ ​in​ ​a​ ​program​ ​that​ ​includes​ ​traditional​ ​weight​ ​training,​ ​plyometric​ ​training,​ ​and​ ​explosive weight​ ​training.​ ​One​ ​important​ ​factor​ ​to​ ​consider​ ​in​ ​this​ ​type​ ​of​ ​program​ ​for​ ​both​ ​young​ ​and seasoned​ ​athletes​ ​is​ ​the​ ​number​ ​of​ ​ground​ ​contacts​ ​and​ ​how​ ​closely​ ​and​ ​how​ ​often​ ​you​ ​are working​ ​at​ ​optimal​ ​intensity​ ​or​ ​at​ ​optimal​ ​loads​ ​in​ ​order​ ​to​ ​prevent​ ​injuries.​ ​However,​ ​plyometric programs,​ ​when​ ​done​ ​properly,​ ​actually​ ​decreases​ ​the​ ​risk​ ​of​ ​sports​ ​related​ ​injuries.​3​ ​​It​ ​is obviously​ ​easier​ ​for​ ​an​ ​older​ ​athlete​ ​to​ ​make​ ​adjustments​ ​to​ ​their​ ​programs​ ​in​ ​order​ ​to​ ​adjust​ ​to minor​ ​injuries​ ​that​ ​commonly​ ​occur​ ​during​ ​intense​ ​training.​ ​Younger​ ​athletes,​ ​due​ ​to​ ​their
inexperience,​ ​often​ ​will​ ​not​ ​be​ ​able​ ​to​ ​recognize​ ​potential​ ​risks​ ​and​ ​attempt​ ​to​ ​train​ ​through them,​ ​so​ ​they​ ​require​ ​constant​ ​monitoring.​ ​When​ ​optimizing​ ​athletic​ ​performance​ ​you​ ​constantly walk​ ​a​ ​fine​ ​line​ ​between​ ​improvement​ ​and​ ​injury. ​ ​​ ​​ ​​ ​​

​Sleep​ ​is​ ​probably​ ​the​ ​most​ ​important​ ​of​ ​all​ ​for​ ​improving​ ​and​ ​optimizing​ ​athletic​ ​ability​ ​and longevity.​ ​However,​ ​​ ​few​ ​people​ ​place​ ​emphasis​ ​on​ ​it.​ ​The​ ​more​ ​physically​ ​fit​ ​the​ ​athlete becomes​ ​the​ ​less​ ​sleep​ ​they​ ​require​ ​and​ ​the​ ​more​ ​”focus”​ ​they’re​ ​able​ ​to​ ​obtain.​ ​For​ ​this reason,​ ​female​ ​college​ ​cross​ ​country​ ​runners​ ​have​ ​the​ ​best​ ​grades​ ​due​ ​to​ ​their​ ​elite​ ​level​ ​of cardiovascular​ ​fitness.​ ​There​ ​are​ ​a​ ​number​ ​of​ ​ways​ ​to​ ​help​ ​sleep​ ​issues​ ​from​ ​glasses​ ​to​ ​shield your​ ​eyes​ ​from​ ​blue​ ​light​ ​while​ ​studying​ ​at​ ​night​ ​to​ ​food​ ​groups​ ​to​ ​eat​ ​together​ ​before​ ​bed​ ​to keep​ ​you​ ​asleep.​ ​Remembering​ ​that​ ​regardless​ ​of​ ​how​ ​difficult​ ​it​ ​is​ ​for​ ​you​ ​to​ ​sleep,​ ​if​ ​you​ ​lay peacefully​ ​with​ ​your​ ​eyes​ ​closed,​ ​you​ ​still​ ​receive​ ​75%​ ​of​ ​the​ ​benefits​ ​from​ ​actual​ ​sleep​ ​may​ ​be helpful. ​ ​​ ​​ ​​ ​​

​    Only​ ​after​ ​all​ ​the​ ​previous​ ​factors​ ​are​ ​optimized,​ ​should​ ​you​ ​consider​ ​sports​ ​supplements. There​ ​really​ ​is​ ​no​ ​difference​ ​between​ ​what​ ​we​ ​consider​ ​”food”​ ​and​ ​what​ ​we​ ​call​ ​”supplements”. We​ ​obviously​ ​do​ ​not​ ​live​ ​in​ ​a​ ​perfect​ ​world​ ​and​ ​due​ ​to​ ​busy​ ​schedules​ ​supplements​ ​may becomes​ ​imperative,​ ​in​ ​order​ ​to​ ​function​ ​at​ ​an​ ​optimal​ ​level.​ ​First,​ ​remove​ ​as​ ​many​ ​”limiting factors”​ ​from​ ​your​ ​current​ ​program.​ ​When​ ​considering​ ​what​ ​supplements​ ​to​ ​use,​ ​always​ ​think first​ ​about​ ​what​ ​your​ ​body​ ​does​ ​and​ ​how​ ​to​ ​best​ ​supply​ ​it​ ​with​ ​what​ ​it​ ​needs. ​ ​​ ​​ ​​

​​ ​In​ ​the​ ​next​ ​installment,​ ​​ ​we​ ​will​ ​discus​ ​how​ ​to​ ​most​ ​effectively​ ​set​ ​up​ ​a​ ​workout​ ​​ ​and nutritional​ ​program​ ​to​ ​best​ ​suit​ ​athletes​ ​of​ ​different​ ​age​ ​groups​ ​and​ ​sport​ ​specific​ ​needs.
​ ​I​ ​look​ ​forward​ ​to​ ​your​ ​questions​ ​and​ ​comments!

1. Mattson​ ​MP.​ ​Hormesis​ ​and​ ​disease​ ​resistance:​ ​activation​ ​of​ ​cellular​ ​stress​ ​response pathways.​ ​Human​ ​&​ ​experimental​ ​toxicology.​ ​2008​ ​Feb;27(2):155-62. 2. Gleeson​ ​M.​ ​Can​ ​nutrition​ ​limit​ ​exercise-induced​ ​immunodepression?.​ ​Nutrition​ ​reviews. 2006​ ​Mar​ ​1;64(3):119-31. 3. Faigenbaum​ ​AD,​ ​Schram​ ​J.​ ​Can​ ​Resistance​ ​Training​ ​Reduce​ ​Injuries​ ​in​ ​Youth​ ​Sports?. Strength​ ​&​ ​Conditioning​ ​Journal.​ ​2004​ ​Jun​ ​1;26(3):16-21.


Optimizing athletic performance ... Are you balanced?

Optimizing athletic performance … Are you balanced?

Optimizing​ ​athletic​ ​performance…​ ​Are​ ​you​ ​balanced?

Brief Bio on the Author:

Optimizing​ ​athletic​ ​performance…​ ​Are​ ​you​ ​balanced? – Jeff​ ​Galand​ ​is​ ​a​ ​1993​ ​Graduate​ ​of​ ​Grove​ ​City​ ​College​ ​where​ ​he​ ​played​ ​varsity​ ​football​ ​and earned​ ​a​ ​Bachelors​ ​of​ ​Science​ ​in​ ​Biology.​ ​He​ ​has​ ​coached​ ​9​ ​individual​ ​PIAA​ ​AAA​ ​Track&Field State​ ​Champions​ ​along​ ​with​ ​1​ ​National​ ​Record​ ​holder.​ ​Jeff​ ​was​ ​also​ ​was​ ​the​ ​Strength​ ​Coach and​ ​Offensive​ ​Line​ ​Coach​ ​on​ ​2​ ​AAAA​ ​High​ ​School​ ​Football​ ​Teams​ ​that​ ​were​ ​ranked​ ​in​ ​the Nation.​ ​Jeff​ ​has​ ​been​ ​a​ ​lifelong​ ​fitness,​ ​exercise,​ ​and​ ​health​ ​enthusiast.

Jeff Galand Box Jump Video


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