OCTOBER NOVEMBER 2010
VIBRATION TRAINING FOR POST NATAL CONDITIONING
FOOTBALL SPECIAL PROGRAMMING, TRAINING AND INJURY PREVENTION
DEALING WITH
DOMS
IN A T P A C D N A L G N E D N A ARSENAL
E T I H W E FAY
ORK
W T E N O T Y L E IV S U L C X E S K SPEA
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type 2 diabetes - win a spa break - ViPR - science in football - right to reply 01 Network Cover Oct_Nov 2010.indd 1
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STATE OF THE INDUSTRY
A STEP TOO FAR? Tony Lycholat looks at the new trend in footwear that promises you instant fitness. s an insatiably curious child I was often in trouble for pulling things apart to see how they worked and for trying out ideas that, while they seemed to work for cartoon characters in various comics, clearly did not function in reality.
was working with Reebok, mainly in an advisory capacity and relating to the phenomenon that was Step Reebok. Anyway, in 1993 the company began running a series of adverts with the strapline “work your butt off” (next to an image of a great butt, of course).
I tried hard to emulate the superspeedy and bouncy footwear of whoever it was who fixed the springs to his shoes and was able to leap tall buildings in the manner of one of the heroes from the Water Margin, but to no avail. The rusty mattress springs I strapped to a pair of old rugby boots merely caused the kid next door to sprain his ankle rather badly (I was at least smart enough to find someone else to try them first).
Also on the page was a claim about remarkably high energy expenditures for relatively low impact. Of course, I had seen the real “research” and knew that the energy expenditure claims came from power moves on a high step, while the impact data came from basic step patterns; unfortunately juxtaposed and misleading to say the least.
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Of course, little did I know that I was at least 40 years ahead of my time and should have been working for Reebok, using pods instead of springs to make my prototype ‘TonyTones’ unstable.
Tony Lycholat
My view on Reebok’s current advertising campaign featuring model Kelly Brook? Déjà vu, dear reader, déjà vu. Back in the 1980s and early 1990s I actually
Now there is no suggestion here that anyone was then, or is now, deliberately trying to con the public; there’s probably just some poor science going on. Interestingly, a group of exercise scientists from the Exercise and Health Programme at the University of Wisconsin led by Dr John Pocari seem to have come to the same conclusion.1 Briefly, this group did some standard lab tests looking at oxygen cost, heart rate, ratings of perceived exertion and calorific expenditure,
The conclusion? “Across the board, none of the toning shoes showed statistically significant increases in either exercise response or muscle activation in any of the treadmill trials. There is simply no evidence to support the claims that these shoes will help wearers exercise more intensely, burn more calories or improve muscle strength and tone.”
"Little did I know that I was at least 40 years ahead of my time and should have been working for Reebok" According to Dr Pocari: “Don’t buy these shoes because of the claims that you’re going to tone your butt more or burn more calories. That’s absolutely wrong.” Naturally, I’ve contacted Reebok and asked to see the research that supports their current advertising claims for this style of footwear. I’ve yet to receive a response. fn
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Tony is a coach, coach educator and high performance scientist, with degrees in sport science and sports medicine. He has worked with Olympic and elite professional sportsmen and women for over 25 years, and has been technical editor at Fitness Professionals since 1993.
Before my test subject went off to Manchester Royal Infirmary, there’s no doubt that he was working hard to maintain his balance: his hamstrings and calves were working easily 11% harder than normal and his glutes were firing like a machine gun; an extra 28% more than when he was just wearing his Dunlop Green Flash.
Cue the Advertising Standards Authority and an appearance of yours truly with Anne Robinson on Watchdog and the ads were withdrawn. Honesty matters in my world and I never worked with Reebok again.
plus electromyography to evaluate muscle activation in a number of subjects walking on a treadmill wearing different brands of footwear, including Reebok EasyTones (but not the famous TonyTones from 40 years ago).
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OCTOBER NOVEMBER 2010 | FITPRO NETWORK
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CONTENTS Fitpro Network – Your Personal Trainer | OCTOBER NOVEMBER 2010
3 6 7 8 10 12 15 17 19 20 23
STATE OF THE INDUSTRY
When it comes to claims about footwear, Tony Lycholat puts the boot in
WHAT DOES 2012 MEAN TO YOU?
Why PTs need to make the most of the Games
GIVEAWAYS
Grab a great prize
WORD UP
England captain Faye White
PRODUCT REVIEW (NEW)
Will our reader panel rate or hate what they test?
SPORTS PSYCHOLOGISTS
How do they influence performance?
Q&A
Dealing with DOMS
TYPE 2 DIABETES
How the condition can be managed through nutrition and exercise
RIGHT TO REPLY
What’s the correct way to train with a kettlebell?
P8 Faye White
POST NATAL CLIENTS
The benefits of vibration training
COMPETITION
Win a luxurious break at a brand new spa
Editor's Letter With the football season well under way, fans will be packing the stands and bookmakers counting the cash. But there’s more to “the beautiful game” than glory and glamour, as any player or coach will know. So among this issue’s themed articles, we tackle the mechanics of running on the pitch, get hands-on with pre- and post-game massage and delve into the science behind two of the most common footballing injuries.
P17 Type 2 diabetes
Morwenna Kirwan brings us her concluding article on type 2 diabetes and if you need to address the needs of post natal clients, our vibration training feature is a must-read. There are also great prizes to be won – from DVDs to a relaxing getaway – and we introduce you to our new reader panel, who will be testing products on your behalf. If you want to join them in a future issue, email publish@fitpro.com for more information. Finally, if you’re feeling fit then take on “Fran”, the CrossFit circuit featured in this issue’s FitPro Challenge. Mary Ferguson, Editor.
P28 Massage in football
4 FITPRO NETWORK | OCTOBER NOVEMBER 2010
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FOOTBALL ISSUE Fitpro Network – Your Personal Trainer | OCTOBER NOVEMBER 2010
P30 Mechanics of movement
P35 Women in football
26 28 30 32 35 36 38 40 41 42 46
RESEARCH REVIEW
Reading between the lines in Science and Soccer
MASSAGE IN FOOTBALL
How it can influence performance on the pitch
MECHANICS OF MOVEMENT
Exclusive extract from SAQ Football
ViPR CONDITIONING
Improve player performance with a few simple moves
WOMEN IN FOOTBALL
Charlton FC’s technical director of women’s football on the differences between male and female players
THE HAMSTRING AND PILATES
How Pilates can help prevent and rehabilitate hamstring injury
COMMON INJURY
Paul Wright on the Achilles tendon
TACKLING THE TAX MAN
Advice on making the October 31 deadline
INSPIRATION
PT Mark Anthony on how he made it in the business
SOFT SKILLS
Getting inside your client’s head
CHALLENGE FITPRO
CrossFit throw down the gauntlet
EDITORIAL
Editor | Mary Ferguson Communications manager | Stephen Buckley Editorial manager | Ruth Bushi Technical editor | Tony Lycholat
PUBLISHING
publish@fitpro.com
ADVERTISING AND SALES jamie.c@fitpro.com
Graphic designer | Michael Wheeler Production manager | Vicki McGrath
See references to articles at www.fitpro.com/references
Contact Fitpro Network at: Fitpro Network Kalbarri House 107-113 London Road London E13 0DA
Call +44 (0)20 8586 0101 Fax +44 (0)20 8586 0685 www.fitpro.com
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FitPro is a supporter of the Access Sport Charity www.accesssport.co.uk
P32 ViPRTM conditioning
FitPro network is protected by copyright and nothing can be reprinted wholly or in part without written permission.The statements and opinions contained in the articles of FitPro are solely those of the individual authors and contributors and not of Fitness Professionals or its affiliates. The appearance of advertisements in the magazines is not a warranty, endorsement or approval of the products or services. Fitness Professionals disclaims responsibility for any injury to persons or property resulting from any ideas or products referred to in the articles or advertisements.
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CONNECT OCTOBER NOVEMBER 2010
PRODUCT REVIEW
K-SWISS
TUBES RUN 100
These K-Swiss trainers have been designed as the ideal all-round training shoe for gym users, fitness classes and entry-level running. They also withstand the performance demands from world-class athletes, such as Ironman champion Andreas Raelert, who have adopted Tubes as their favourite cross-trainer. The cylindrical tubing technology in the sole of the shoe works with the
natural movement of the foot in motion, providing support, stability and exceptional cushioning. The large engineered tubes on the outside of the heel absorb more of the impact on heel strike, while the smaller cylinders on the inside of the heel provide stability and reduce the risk of overpronation.
The trainers were tested by running coach Bisi Imafidon. She said, “The shoes attracted a lot of comments and questions. I wore them for a coached running session and then did some sprinting myself in them, and they definitely felt lighter in the heel than others I have worn.
The shoe is lightweight and has a breathable upper mesh combined with a synthetic lining to allow cool air to circulate during training.
“As I was running I felt much quicker off the ground – similar to a spring – and the cushioned design made me feel like I was using less force to push off.”
Tubes Run 100 are priced from £50. www.kswiss.co.uk
CICLOTTE
STATIONARY EXERCISE BIKE
According to the manufacturers, this is the world’s first designer exercise bike, claiming to be “a new solution for the luxury fitness world.”
Ciclotte – New solution?
Made from carbon, steel and glass fibres and weighing 120lb, it has been designed to reproduce the dynamics and performance of road cycling, with an emphasis on aesthetics. It is also the first exercise bike to use an epicycloid system, which works by generating a concentrated magnetic field using a copper ring rotated at a high speed in front of five magnets, which can be moved backwards or forwards via the touch-screen display to control the strength.
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Ciclotte was designed by Luca Schieppati and is made by the Italian Lamiflex Group. Matthew Barker tested the bike. He said, “I wasn’t expecting this piece of ‘design’ equipment to be quite so functional. It doesn’t look like your typical exercise bike in any way, which made me slightly skeptical; however, once I started pedaling, any uncertainty vanished. Much more comfortable than your usual static bike, it provided movement and resistance so it felt as if I was riding on the road. “While I wouldn’t recommend it for serious cycling enthusiasts, it certainly provides a great workout and looks amazing.”
Ciclotte’s RRP is £6,800. www.ciclotte.com FITPRO NETWORK | OCTOBER NOVEMBER 2010
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CONNECT
PRODUCT REVIEW LUCOZADE SPORT® Online course: Basic Nutrition for Sport and Exercise Performance – Module 1 Developed by Lucozade Sport and written by Nicholas Morgan, this course is delivered in two modules. Module 1, reviewed here, is a 3-4-hour learning experience that covers three key areas of sports nutrition and results in 4 REPs points. The course provides a strong foundation on the theoretical principles but is heavily driven towards the direct application
of this information to the client, so the module includes an “application” task throughout. All three sections are composed of two parts, with the information provided in video format. Tom Stayt tested Module 1. He said: “The course took me 4-5 hours to complete and it would certainly be beneficial for those who feel they need to brush up on their nutrition knowledge or feel more
confident giving advice to clients. “The combination of the factsheets and the video worked well and allow flexibility in how you work through the course. “More expensive courses may go into more detail but this is ideal as a refresher, or introduction to the area.” Each module costs £120.83 and is worth 4 REPs points. The course can be accessed via PTontheNet at www.PTontheNet.com
PRODUCT REVIEW PANEL MEMBERS NEEDED Do you want to test products for FitPro? For the chance to join Network’s reader review panel, email publish@fitpro.com, including a short bio and a recent photo of yourself.
Meet this issue’s Reader Review panel BISI IMAFIDON
Bisi Imafidon is a qualified personal trainer and UK Athletics Level 2 endurance coach. She coaches runners across London and teaches group exercise classes at leisure centres in the capital.
Matthew Barker has been health club manager at Titanic Spa in West Yorkshire for the past two years. He has worked in the fitness industry for many years and was previously with Total Fitness.
TOM STAYT
Tom Stayt is a former professional cricket player who qualified as a Level 3 advanced personal trainer in 2009.
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MATTHEW BARKER
He runs his own PT business in Bath, and has recently opened his own studio.
11 OCTOBER NOVEMBER 2010 | FITPRO NETWORK
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INSIGHT OCTOBER NOVEMBER 2010
Of all the sport science disciplines, sport and exercise psychology arguably suffers most from frauds and conmen.
UNDER THE MICROSCOPE Fitpro Network takes a closer look at sport and exercise psychologists and asks how they influence performance. ccording to the British Psychological Society (BPS), sport and exercise psychology is the branch of psychology concerned with understanding the behaviour, mental processes and well-being of people who are involved in sport and exercise. Practitioners typically specialise in either the sport or exercise branches, though some work equally in both fields.1
A
The BPS also lists the type of work that sport and
exercise psychologists are typically engaged in, including: 1.
2.
Helping elite performers to develop preparation strategies to deal with the demands of competition and training Applying research into motor learning and psychophysiological processes to maximise practice and fitness regimes
3.
Assisting coaches, managers and referees with enhancing their interpersonal and communication skills
4.
Counselling injured athletes during their rehabilitation
5.
Advising youth sport performers travelling to international fixtures on how to deal with disappointment, homesickness and family problems
6.
Working with health promotion staff to increase exercise motivation and adherence in sedentary individuals
7.
Facilitating an optimal motivational climate for the clients of exercise instructors
8.
Optimising the psychosocial benefits that cardiac patients can gain from their exercise involvement
One of the UK’s most well-known “sport psychologists”, Dr Steve Peters, who worked with many of
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Britain’s Olympic Gold medallists at the Beijing Olympics (and particularly the cyclists) is actually not a psychologist but a medically qualified forensic psychiatrist. He has previously described his role as “motivating athletes and helping them to understand their own mind and how their mind works. It is all about shifting personalities.”2 Many would argue that the in-depth medical training that Peters has had, allied to his deep understanding of psychiatry, sets him apart from those who have followed a less rigorous sport science route.
Sport and exercise psychology: who’s qualified? Of all the sport science disciplines, sport and exercise psychology arguably suffers most from frauds and conmen. The fact that the title “psychologist” is not protected by UK law means that there are many unqualified people offering psychological support services to the exercising public in general and to individual sportsmen and women. However, the term “chartered psychologist” is legally recognised and the BPS recommends this as the benchmark of professional recognition, reflecting the highest standards of experience and expertise.
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INSIGHT Note that the British Association of Sport and Exercise Sciences (BASES) also has an accreditation process for sport and exercise psychologists.3
Research reviews
Since it seems to be a regular topic of discussion within the profession, it is probably worth briefly reviewing what Professor Mark Andersen has to say on the topic of charlatans and what sports and exercise psychologists actually do, particularly with respect to highperformance sport. Writing last year in The Sport and Exercise Scientist, Andersen observes that sport psychology had humble beginnings in the 1960s and 1970s, as did athletic trainers and strength and conditioning specialists. Yet while the latter professions have membership organisations that now have over 30,000 professional members each, the Association for Applied Sport Psychology (AASP) and the International Society of Sport Psychology (ISSP), between them have only 2,000 members in total.4 Andersen is keen to make this point since he believes that “one serious problem is that sport psychology seems to attract an inordinate number of selfpromoters and charlatans who leave trails of alienation behind them, making it a continuing slog for trained professionals to gain respect.” Andersen pulls no punches, commenting on the “poorly trained people and media glamour hounds” who are regularly wheeled out in his native Australia, noting that they are all too often more than happy to comment on an athlete’s mental state live on television. And let’s be honest, it happens with alarming regularity here in the UK, too.
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Interestingly, part of the internal problem that Andersen believes his profession needs to address is the “focus on performance enhancement”. As he goes on to argue, “When the research on our claims of performance enhancement is closely examined, there are relatively few studies that use real competitive athletes, undergoing psychological skills training interventions in randomised controlled trials, with actual real-world competition performance as the dependent variables, showing a direct connection between our interventions and performance improvements.” Following a number of acutely observed examples, Andersen goes on to describe one of his most admired sport psychologists, Shane Murphy, who once wrote, “The sport psychology literature is filled with texts that describe techniques and interventions. Although many of these works are excellent, they leave the lingering impression that sport psychology is the sum of such interventions as goal-setting, visualisation and attention-control training. “Yet the practising sport psychologist realises that knowledge of such techniques is but the first step in a long journey towards gaining proficiency in actually being able to help athletes … reflecting on my own work with elite athletes I observe how infrequently I ever do such straightforward interventions such as those we see studied so often in our journals.” Despite Professor Andersen’s reservations, you will find sport and exercise psychologists well represented at the Olympics Games (whether at pre-Games holding camps or the Games themselves). And, if you want to know what they do – in their own words – then the Sport & Exercise Psychology Review from the BPS focusing on “Reflections on Athens”5 is a great place to start. fn
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Yet Andersen has other issues with his own profession. “Even among the legitimate sport psychologists I have encountered over the last 25 years,” he says, “about half of them have left me wondering whether they would be of any help to athletes and coaches. They have too
much personal baggage, they are working out (at the expense of their clients) or they are just plain incompetent.”
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In association with
HEALTH
www.ptonthenet.com
Q&A
Each issue, we ask our bank of experts to answer one of your training-related questions. This issue we tackle the subject of Delayed Onset Muscle Soreness (DOMS).
GO QUESTT A ION?
Email it to publish @fitpro .com and w e may print it next is sue.
I have had lots of queries from clients about how to minimise DOMS and how to treat it when it occurs. What can I suggest?
DOMS has been described as “the sensation or pain in the skeletal muscles that occurs following unaccustomed muscular exertion. The soreness normally increases in intensity in the first 24 hours after exercise, peaks from 24-72 hrs, then subsides so that 5-7 days post-exercise, it is gone”.1
is recommended as part of your training session.
eccentric contractions result in high mechanical forces.
Care should be taken in the choice of any exercises or drills, bearing in mind that high-intensity and/or high-volume
You should also tread cautiously in the first instance with training programmes (e.g. “heavy negatives” in the weights room) that have a very demanding eccentric component. Remember, too, that abrupt stopping, braking and “cutting” manoeuvres in many sports involve high eccentric and high-intensity muscle contractions generally.
In the laboratory, the most predictable way of producing DOMS is to have muscles perform eccentric contractions (e.g. downhill stepping or running, or focusing on lowering weights during resistance exercises) although relatively high-intensity, unaccustomed exercise involving both concentric and eccentric contractions can also produce the same effect.
Also of utmost importance is how the workload is progressed. Adding too many reps and sets too quickly in the weights room, or increasing the number of drills, or the number of minutes played in training too rapidly from one session to the next is many an exerciser’s downfall.
DOMS is believed to be the result of high mechanical forces produced during exercise (and high forces per number of muscle fibres are a feature of eccentric loading) that leads to a disruption of structural muscle proteins and/or damage to connective tissues.
The good news is that there appears to be a protective element associated with a bout of DOMS. In other words and as long as the DOMS is not that severe that subsequent exercise is curtailed for two or more weeks, then returning to exercise following a session that produced DOMS tends not to be as problematic when that session is repeated.1
This then leads to acute inflammation, which in turn leads to muscle soreness and loss of function (i.e. decreased force production and range of motion). It has nothing to do with lactic acid, incidentally. Countless studies have looked at how best to treat DOMS. Those studies that have looked at treating DOMS with nonsteroidal anti-inflammatory medications (NSAIDs) (e.g. ibuprofen) are collectively inconclusive, but NSAIDs may, in some instances, alleviate some symptoms.
The best strategy is undoubtedly to prevent DOMS, if possible. It goes without saying that warming up appropriately and thoroughly
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Similarly, treatments using other conventional therapies, such as ice, massage and passive stretching, also show very mixed results. Light exercise may be helpful.2
“Countless studies have looked at how best to treat DOMS.”
However, once the session falls into the category of “unaccustomed and vigorous” (and this can be if a session, particularly one involving eccentric loading, is not repeated after a few weeks), then DOMS will reappear. Yet another reason not to stop exercising. fn
For more Q&As visit ptonthenet.com - the most comprehensive online education resource for fitness professionals.
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HEALTH OCTOBER NOVEMBER 2010
VIBRATION TRAINING FOR THE POST NATAL CLIENT
Whole-body vibration training may be the best way to condition new mothers according to Jenny Burrell, pre and post natal educator and founder of Burrell Education.
M
othering a new baby is a tough job, requiring the constant lifting and carrying of an ever-increasing weight, not to mention the countless squats and lunges performed throughout an extremely long “working day”. But in the wake of childbirth, new mothers find themselves severely lacking in energy, vitality and functional strength, especially with regards to their core and pelvic floor – the foundation of all true strength. As fitness professionals seeking to serve this client group, one of our major challenges is to create exercise programmes that mirror the activities of daily life for the post natal client, ensuring we create mums who are truly fit for purpose.
Whole-body vibration training In order to restore strength, function, muscle tone and energy while simultaneously reducing unwanted pregnancy fat stores, women need a highly effective but time-efficient and non-draining exercise solution, which is where whole-body vibration training (WBV) can help. I believe that WBV training, combined with the principles of restoring lumbopelvic stability,1 works to accelerate the results of each exercise session without a corresponding increase in effort – great for the post-natal client who is typically sleepdeprived, time-poor and energy deficient. The physiological and system changes that occur during pregnancy can create a lasting legacy well into the post-natal period and need to be considered when planning restorative exercise for this population.
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without the traditional increase in loading (i.e., lifting a progressively heavier weight). This major factor creates the potential for a shorter workout compared with traditional earth-based training.1
Suggested exercises and how they benefit the client Good practice would involve starting work with a beginner client on the lowest level of vibration combined with a modest work/ rest ratio. A frequency of 30Hz for 30 seconds on a low setting is ideal. As the client improves in strength, stamina and ability, the period of work and the level of vibration can be advanced using standard progression protocols. fn
Possible issues for the post-natal client •
Changes to posture/biomechanics – typically upper and lower crossed syndrome
•
Decrease in muscle tone and strength, proprioception and balance
•
Core disfunction – this may include rectus distension, pelvic floor muscle weakness, tissue and/ or nerve damage, non-optimal breathing, lack of function in erector musculature and fascia, reduced sensation and neurological disconnection to abdominal muscles.
JENNY BURRELL
When WBV is incorporated into an exercise session, both target and non-target musculature is stimulated unconsciously by the multi-directional vibrating plate and absorbs the vibration at hugely increased speeds of between 30-50 times per second.
Jenny Burrell is founder of Burrell Education and runs her own pre/post natal fitness and therapy practice in West London. Jenny is also the pre/post natal exercise tutor for Drummond Education.
This leads to a highly significant rise in muscle contraction and fitness gains
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HEALTH
Resistance band deadlift In the flexed-hip, neutral spine position, the client is asked to contract TVA. The abdominals are challenged by a combination of factors: resisting gravity, TVA contraction and unconscious stimulation via WBV. The vibrations also provide unconscious work for the pelvic floor. Additionally, the resisted bend-to-extend pattern of the deadlift fires the core by providing work more specifically for the lumbar multifidus, erector spinae muscles and thoracolumbar fascia.3,4
The “Superman” A familiar core exercise that is supersized by adding WBV. When performing this exercise on the vibration platform the client will find their stability, and consequently their core, is even further challenged.
The “faster ass” Restoring glute strength in the post natal period is a vital component of improving both posture and functional strength. This exercise asks the client to work with an inverted front foot to activate the gluteus maximus even before we take into account the weighted lunge and the added vibration. This move will bring life to even the sleepiest of post natal bottoms and also provides great work for the thoracic postural muscles. This exercise can also be performed using a resistance band attached to the fixed handles of a machine.4
Kneeling scapular retraction Again in the flexed hip position, the client is asked to contract TVA (also firing pelvic floor muscles). While simultaneously maintaining TVA activation, the client draws the resistance band apart, providing work for the thoracic postural muscles, while the lumbar and erector muscles and associated fascia are stimulated by maintaining the hip-hinged position and TVA activation.4,3
Kegel hip hitch
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Working on the principle of providing eccentric and concentric work for the pelvic floor muscles in relation to their attachments to the ischial tuberosities, the client is coached to maintain TVA contraction throughout. On performing the hip-hitch (concentric for pelvic muscles) after first lowering the foot towards the ground (eccentric for pelvic floor muscles) she is also coached to perform a kegel pelvic floor contraction simultaneously. This mode of working the pelvic floor is also hugely accentuated by the addition of vibration providing unconscious work. And just for extra measure, there are also great toning benefits for the glutes and musculature of the standing leg.
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HEALTH OCTOBER NOVEMBER 2010
Bridge with adduction The bridge position simultaneously fires the glutes, hamstrings and low back and coaching the client to maintain a neutral pelvis is the most ideal position for pelvic floor activation. Adding adduction by squeezing a ball between the knees creates further stimulus for the pelvic floor muscles by stimulating the adductors as synergists.
ALLIED TOURS
Neutral spine hand pushes This is an entry-level exercise for the early post natal client. While maintaining a neutral spine, TVA activation, isometric double-handed presses are coached. These two moves provide great stimulation for the whole hoop of the core (including the pelvic floor) and accelerated muscle activity is provided by the addition of vibration.
Ab-scooping kegels
Kathryn Cullen Instructors Need Balls and Core/Body Conditioning Kathryn is available for in-house workshops on the above topics. For more information or to book a workshop please call Education in Action on 01420 561 271 or email kathryn.cullen@virgin.net
This move combines the core muscles resisting the effects of gravity in the prone position with extra stimulus for the pelvic floor through pelvic tilting, plus simultaneous kegel contractions. As the pelvis is moved into the neutral position and the client reports pelvic floor activation (heightened by the vibrations), she is also coached to perform a simultaneous kegel contraction.
Plate scoop and crunch Here, the rectus abdominis flexion and extension is performed in the prone kneeling position. The client is coached to activate TVA throughout and the trainer helps the client truly visualise the concentric and eccentric phases of the exercise as the knee is brought in and then the leg is extended out. Vibration creates extra stimulation to the whole core and greatly accelerates the benefits and results of this exercise.3
Jayne Nicholls Freestyle fitness yoga two-day certification Nov 6-7 Nottingham
Jayne’s tour Nov 13 Bristol, Nov 14 London, Nov 20 Guildford, Nov 21 Herts, Nov 27 Essex, Dec 4 Kent
Child’s play kids’ fitness tour with Jane Chinery Nov 14 Birmingham
Jayne’s advanced yoga tour The “Campbell Crunch” A six-point box position is adopted by adding a step platform close the plate. The client is coached to contract TVA (working the prone core against gravity) and then lift her knees two inches off the plate while maintaining the TVA contraction and a neutral spine.
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When performing the entry-level version of this exercise, the client is coached to lift and lower the knees (each move being held for approximately two seconds), but this exercise can easily be progressed by asking the client to hold the elevated position for longer or by also incorporating palm lifts.
Nov 28 Bristol
Register at www.groupxtraining.com
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COMPETITION
COMPETITION
WIN A FANTASTIC SPA BREAK AT LIFEHOUSE Lifehouse is a new contemporary health spa opening in December. FitPro has teamed up with them to give away a two-night stay for you and a friend. Be one of the first to stay at Lifehouse, a new spa located in Thorpe-le-Soken, Essex, just over an hour from London. Set within 135 acres of beautiful grounds, Lifehouse offers guests a unique revitalising spa and well-being experience. With a dedicated team of house experts, specialising in key areas such as fitness, life coaching, nutrition, spiritual awareness, weight loss, and medical, alternative and holistic therapy, guests can tailor-make their Lifehouse experience according to their individual needs. Active guests can choose from an extensive programme of activities, such as fitness classes, bike trails and running tracks, while those looking to relax can sit back and enjoy the impressive spa offering. fn
GIVEAWAY We are giving away a two-night stay for you and a friend, including breakfast and dinner, plus a one-hour spa treatment. If you aren’t lucky enough to win: call Lifehouse on 01255 860 050, email info@lifehouse.co.uk or visit www.lifehouse.co.uk for more information.
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HOW TO ENTER For your chance to win this fantastic prize, visit www.fitpro.com/giveaways and log in using your membership number. The closing date is 25 November 2010.
Terms and conditions
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Subject to availability. Prize is non-transferable or exchangeable for cash. Prize valid until Dec 2011.
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CONDITIONING FOR FOOTBALL OCTOBER NOVEMBER 2010
FUNCTIONAL FITNESS
USING VIPRTM TO CONDITION FOR FOOTBALL
Michol Dalcourt reveals some of the moves he has developed exclusively for premiership team Fulham FC. There are a great many different movement demands in the game of football. Most of the efforts coaches and trainers consider in a traditional training and conditioning programme involve “lifting” considerations; in other words, lifting up and against of field of gravity – think of squatting, lunging and overhead presses. While these are excellent drills (because we are on our feet and promoting consistent chain-reaction mechanics that will carry over to sport), they are incomplete. We also need to consider the all-important
“shifting” considerations so that maximum carry-over is realised. We often forget to consider this very important aspect of training, perhaps because it is rarely seen (or even thought about) in the gym setting.
We are moving in varying angles across the pitch, many times with an opposing player forcefully in contact with us. This requires proper training and conditioning for effective transfer.
“Shifting” training involves moving a load through a field of gravity, not simply against it. Think about carrying boxes during a home move – we are “lifting” (against a field of gravity) and “shifting” (moving the boxes through a field of gravity from point A to point B as we shift across the floor). Now consider the game of football.
ViPR was designed to be “lifted’ and “shifted”. Consider the drills listed below. Each will involve a lifting component and a shifting component, which is absolutely necessary for the structural and neural demands the football athlete will need to master, to maximise his or her abilities on the pitch. fn
Carry (front), lunge to posterior trunk lean, posterior lunge
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Begin with a front carry hold. Perform a posterior lunge to a controlled range of motion. At the deepest part of the lunge, perform a subtle posterior shoulder lean, and ensure that the motion is through the anterior hips and not the lumbar spine. Return to standing.
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Regressions: Reduce the range of motion in both the handprint and footprint. Avoid the posterior lean in the shoulders. Use a lighter ViPR. Progressions: Add jump lunges. Use a heavier ViPR.
Shift (transverse), standing hip tri-plane load, shuffle into bound Begin with a two-handed neutral hold. Facing straight ahead, begin by quickly rotating to one side and perform two small and quick shuffles in a posterior/lateral position. In one bound, explosively return to the start position and repeat the action to the opposite side. Ensure that the movements are through the hips, while maintaining a tall spine. Regressions: Reduce the range of motion in both the handprint and the footprint. You may wish to avoid the bound and keep with the shuffle. Use a lighter ViPR. Progressions: A more explosive bound. Use a heavier ViPR.
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CONDITIONING FOR FOOTBALL
Shift (frontal), standing hip external rotation, shuffle into bound Begin with a two-handed wide hold. Begin with the ViPR at shoulder height – if it is heavy, ensure to grip the bottom edge and ensure the wrists are straight and in line with the forearm. Perform a transverse plane bound to one side. Plant with the outside leg and drive the ViPR in the lateral angulation (only to a ROM that is controlled). Return back to centre and shuffle and bound to the opposite side. Regressions: Reduce the range of motion in both the handprint and footprint. You may wish to begin simply with the footprint and leave the handprint static. Use a lighter ViPR. Progressions: Increase the speed, but maintain a quality movement. Add a larger bound or use a heavier ViPR.
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(Transverse) standing hip external rotation, shuffle into step Begin with a one-hand tilt hold and with an “in-place” run. As you tilt in the posterior, lateral angulation, take an “out-turn” step, maintaining good floor contact with the big toe. Come back to centre and repeat to the opposite side. Regressions: Reduce the range of motion in both the handprint and footprint. Use a lighter ViPR. Progressions: Increase the speed. Use a heavier ViPR.
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Shift (frontal), standing jumps, zig-zag jumps Begin with a two-handed neutral hold, with the ViPR at shoulder height. Perform a jump in the anterior – lateral angulation and, as you land from the jump, drive the ViPR laterally in that direction. Continue the zig-zag jump pattern as you drive the ViPR side to side. Regressions: Reduce the range of motion in both the handprint and footprint. Use a lighter ViPR. Progressions: Use more forceful ViPR reaches and increase the speed. Use a heavier ViPR.
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PROFESSIONAL DEVELOPMENT OCTOBER NOVEMBER 2010
THE TACKLING
TAX
DEADLINE
Accountant David Frederick explains how self-employed personal trainers can make sure their tax return is completed by 31 October.
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s the end of October draws near, you are fast running out of time to complete and submit a paper tax return. Flicking through your business diary is a good starting point, as it should have a record of all the clients you have seen during the year. It also provides a good way of confirming that all clients have been invoiced and are recorded in your sales ledger or its variation. Furthermore, it helps you avoid the risk of HMRC penalties for understating your income. Gym hire fees are the main expense incurred by most independent fitness professionals, so it’s imperative that your records have picked up 52 weeks’ worth of payments. Some assignments would have been under PAYE, especially if you worked for local authorities. Therefore, you will need to complete an employment page of the tax return for each employer. To assist you in the process, you should be in possession of either a P45 or P60 for each employer. Engaging the services of an accountant to help will incur a fee but will provide piece of mind. However, if you want to go it alone, you should consider the following tips.
Start the process early 40
You will need to draw information from various sources dependent on your business and this may be time consuming.
"Gym hire fees are the main expense incurred by most independent fitness professionals" Maintain proper records An early start is reliant upon a reliable and proper record-keeping system. This will save you time and the risk of HMRC penalties for not maintaining proper records.
Avoid leaving blanks Blank boxes or omitted data may provide HMRC inspectors with a desire to take a closer look into your affairs. If you don’t have the actual figures, provide a reasonable estimate and state that in the area provided. Don’t forget to provide the actual figure to HMRC as soon as possible thereafter.
Make use of your last tax return If this is not your first time, use last year’s tax return as a point of reference for the static data and a reminder of the sections that you need to complete. Don’t forget that some things may change. You may have had additional income to add to the current tax return.
Declare all income
Avoid deliberate and wrongful disclosure, as the penalty is now as high as 100% of the undeclared tax liability. Depending on the size of non-declaration, HMRC promises to give you personal attention for the next five years.
Double-check your tax return
Always double-check the details on your tax return before submission. Minor errors such as your name, address, date of birth, signature and absence of date on tax returns are responsible for HMRC rejecting a large proportion of tax returns at the first hurdle.
Make notes
Always keep detailed notes of all your entries on your tax return plus a copy of the original that you have sent off to HMRC. In 18 months’ time, it may be difficult to explain one or more entries on your tax return to HMRC. If you miss 31 October, don’t panic. Apply immediately to use online filing and make sure you hit the subsequent deadline of 31 January 2011. fn
DAVID FREDERICK David Frederick is principal of Marcus Bishop Associates. www.marcus-bishop.com
FITPRO NETWORK | OCTOBER NOVEMBER 2010
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INSPIRATION
Famed for his Body Systems™ training method and A-list client base, PT Mark Anthony reveals how he rose to the top and why that still isn’t high enough.
"My love of watchin clients tra g n is what sesform me apart"ts
MARK ANTHONY In a new regular feature for Network, we profile successful industry professionals.
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s a youngster, I had champion boxers, weightlifters and sprinters in my family so was able to absorb a lot of knowledge. At 15, I walked into a bodybuilding gym weighing nine stone and fell in love with weights, and the change in my physique inspired me to qualify as a personal trainer. I had no idea deep down that I would excel in my career; at that time, I just wanted to do something I believed in. When I first started training people I charged £10 an hour, but now it’s £165 and I count Billie Piper, Katie Price, Bella Freud, Caroline Flack and the Qatar royal family among my clients.
The secrets to success
My greatest achievement I think is yet to come with my new flagship studio in Notting Hill. It’s a brand new concept that
19:00 and use the palm of my hand as a guide for portion control.
Building a brand
Trainers often give really complex nutritional advice to their clients but I really do keep things that simple. It’s very important to look after yourself as a PT but it’s not just about the way you look. You could have the best body in the world but, if you can’t motivate people to keep coming back, you will not be a success.
When I was bodybuilding, I was constantly trying out different methods of honing my physique and devised my own six-week plan that evolved into my Body Systems programme, which is what I’m known for. I was also one of the first PTs to create fitness Podcasts and I regularly appear as an expert in print media and on TV. Since January, I have run successful boot camps in Spain and I really believe that trainers need to become more broadminded and open their minds to new opportunities. They can do more than just stick with one level of income from one-on-one PT work.
Walking the walk I train myself six days a week, separating my sessions into strength, skipping and boxing, and running. I never eat carbohydrates after
Looking ahead I think with the new studio I’ve created a concept I can replicate and, in the next five years, I’m planning expansion into Mayfair, Dubai and the US. New York just blows me away when I visit – everyone there exercises and personal training is booming, even though the methods are quite old-school. It makes me realise that the UK industry’s main challenge is definitely to engage more people. fn
WWW.FITPRO.COM
There are a lot of fantastic PTs in London and throughout the UK but my passion for fitness and love of watching clients transform is what sets me apart.
I’ve been planning for six years, ever since I’ve had my facilities in Holland Park.
www.markanthonysuk.com
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LAST WORD OCTOBER NOVEMBER 2010
CHALLENGE FITPRO This issue’s challenge comes from the team at CrossFit Central London. Owner Brian Sharp selected one of his best trainers, Dellus West, to complete one of their most popular workouts.
DELLUS'S TIME
2.16 mins
THIS ISSUE'S CHALLENGE: THE "FRAN" Brian said: “This is one of the benchmark CrossFit workouts and it’s simple, but not easy. “It is only two movements and the weight is relatively light, but the metabolic hit is amazing. You won’t forget your first Fran.”
EQUIPMENT NEEDED: 43kg barbell, chin-up bar When we filmed the challenge, Dellus smashed his personal best by 27 seconds. He also beat the gym’s record by 15 seconds. THE TEST 21 THRUSTERS Perform 21 thrusters with the barbell. A thruster is a front squat followed by push press, performed in a single movement.
21 CHIN-UPS Perform 21 chin-ups, using whichever method you prefer to get up there. Dellus chose a butterfly movement.
AND AGAIN ..
Repeat the circuit with 15 repetitions, and then 9.
THRUSTER POSITION 1
THRUSTER POSITION 2
CHIN-UP POSITION 1
CHIN-UP POSITION 2
For more video tips and tuition check out the fitpro youtube channel at www.youtube.com/fitproltd
Watch Dellus perform this challenge at www.fitpro.com/challenge The October/November issue of Fitpro features a review of a CrossFit Central London exercise session. To get your hands on a copy, email info@fitpro.com
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HOW DID YOU COMPARE? LOG ON TO WWW.FITPRO.COM/CHALLENGE TO FIND OUT FITPRO NETWORK | OCTOBER NOVEMBER 2010
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