My case for power training

Background//goal: The physical expression of power is often significantly overlooked by exercise professionals; my goal today, is to change that.

Introduction to power: Power = Strength x Speed = Force x Velocity = mad/t
Weight x Distance / Time

Power in its simplest form takes a strength movement and adds the component of time to it (Zatsiorsky & Kraemer 2006).

10 Reasons to Power Train

1. Power does not develop through non-power training – strength training alone does not do enough to develop our functional capacity for power (Hedrick & Wada 2008).
2. It improves body composition – Power training elicits neuroendocrine responses advantageous to enhancing body composition. These responses include an increase in testosterone to cortisol ratio, and an increase in growth hormone concentrations (Häkkinen et al. 2002; Hedrick & Wada 2008).
3. It is better for fat loss than steady state training – Power training compared to the same frequency of SSE exercise was associated with significant reductions in total body fat, subcutaneous leg and trunk fat, and insulin resistance in young women (Trapp et al. 2008).
4. Because we lose power faster than strength – As we age we lose our capacity to generate power at a rate greater than which we lose our strength (De Vos et al. 2005).
5. It is the greatest predictor of functional performance – Muscle power has a higher relationship to performance in daily activities, dynamic balance, postural sway and the ability to prevent and recover from falls, than does strength (De Vos et al. 2005; Magrini et al. 2016).
6. It helps prevent degenerative diseases – Power training is the single best method of training for maintaining and developing bone density (Magrini et al. 2016; Vicente-Rodriguez 2012). It is also tied in importance in the maintenance of brain health (Doidge 2008; Lie & Nusslock 2018).
7. It facilitates healthy aging – Power training and steady state training increase telomerase activity and telomere length, which improve our cells regenerative capacity and thus leads to a healthier aging process (Werner et al. 2018). It also specifically improves the functional capacity of the mitochondria.
8. The best in the business do – Louie Simons from Westside barbell, Joe De Franco and Mike Boyle, few of the most well-respected coaches in the industry, all strongly advocate power training as a supplement to their strength work.
9. It helps us break through mental barriers – Being powerful inspires a great belief and confidence in oneself. There are no training modalities better than power training, and specifically, no exercises greater than the box jump to help people break through mental barriers to performance and regain their confidence.
10. It improves our motor control and learning abilities – “(the) great skill complexity required for power movements (high reliance on intra and intermuscular coordination) facilitates the development of the broadest physical ability spectrum” (Hedrick & Wada 2008).

Force x Velocity Continuum:

Training Power – Guidelines:

1. Build a baseline level of strength and flexibility – you should not be performing power movements in ranges you can’t get to comfortably under control. You should also have some degree of strength in the body parts you are using for your power movement.
2. Use a gradual progression from lower to higher velocities – start small, with low velocity and with low volume. You are safer doing a heavy prowler (strength speed) than sprinting in your first week of power training
3. Do it first – power should be incorporated into the start of the session, often during the preparation phase of your training.
4. Be fresh and stay fresh – power is not developed under fatigue, make sure you are recovered from your previous workout and previous sets. You should not finish the power portion of your workout and feel fatigued.

Training Power – at Viva:

Two of our best options are to incorporate it as a circuit within our warm up, or to do it as a circuit immediately after the warm up.

Example – Option 1- During warm up

(foam roll ITB and adductors)

1. Windscreen wiper sequence 6 each side
2. Banded glute bridge – 6 reps w. 2 second pause at peak contraction
3. Jump Variation – 4-6 reps w. 5-10 second break between reps
4. Spiderman rotation – 4 each side
5. Band pull apart – 8 reps
6. Wall throw – 2-3 each side
7. Farmers carry – 20-30 seconds

*Repeat 2-3 times

*Rest until breathing has normalized between stations.

Example – Option 2 – Post warm up

(perform your own warm up of release, mobilize and activate)

1. Jump variation – 4-6 reps w. 5-10 second break between jumps
2. Slam/Power row/Crunch toss – 4-6 reps w. 5-10 second break between reps
3. Swing/Sled/Horizontal jump/Sprint – 4-6 reps or 5-8 seconds
4. Throw/Power push-up – 4-6 reps
5. Turkish get-up – 1-2 reps each side (control)

*Repeat 2-3 times

*Rest approximately 30-60 seconds between stations

If you or anyone you know thinks they would like to begin to reap the benfits of this style of training – please contact me at VIVA and I can organise an intro pack of 3 x 1-1 personal training sessions for just 99.

~ Dr Jay 🙂

References:

De Vos, NJ, Singh, NA, Ross, DA, Stavrinos, TM, Orr, R, Fiatarone Singh, MA 2005, ‘Optimal Load for Increasing Muscule Power During Explosive Resistance Training in Older Adults’, The Journal of Gerontology, vol. 60, no. 5, pp. 638-647.

Doidge, N 2008, The Brain That Changes Itself, Scribe, Melbourne, Australia.

Häkkinen, K, Kraemer, WJ, Pakarinen, A, Tripleltt-Mcbride, T, Mcbride, JM, Häkkinen, A, Alen, M, Mcguigan, MR, Bronks, R & Newton, RU 2002, ‘Effects of Heavy Resistance/Power Training on Maximal Strength, Muscle Morphology, and Hormonal Response Patterns in 60-75-Year-Old Men and Women’, Canadian Journal of Applied Physiology, vol. 27, no. 3, pp. 213-231.

Hedrick, A & Wada, H 2008, ‘Weightlifting Movements: Do the Benefits Outweigh the Risks?’, Strength and Conditioning Journal, vol. 30, no. 6. pp. 26-35.

Johnston, A, De Lisio, M & Parise, G 2008, ‘Resistance Training, Sarcopenia, and the Mitochondrial Theory of Aging’, Applied Physiology, Nutrition, and Metabolism, vol. 33, no. 1, pp. 191-199.

Lie, PZ & Nusslock, R 2018, ‘Exercise-Mediated Neurogenesis in the Hippocampus via BDNF’, Frontiers in Neuroscience, vol. 12, no. 52, pp. 1-6.

Magrini, MA, Dawes, JJ, Elder, CL & Kluge, MA 2016, ‘Power Training and Functional Performance in Middle Aged Women: A Pilot Study’, University of Colorado, Colorado Springs, CO, USA.

Trapp, EG, Chisholm, DJ, Freund, F & Boutcher, SH 2008, ‘The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women’, International Journal of Obesity, vol. 31, no. 1, pp. 684-691.

Vicente-Rodriguez, G 2012, ‘How does Exercise Affect Bone Development during Growth?’, Sports Medicine, vol. 36, no. 7, pp. 561-569.

Vincent, G, Lamon, S, Gant, N, Vincent, PJ, MacDonald, JR, Markworth, JF, Edge, JA & Hickey, AJR 2015, ‘Changes in mitochondrial function and mitochondria associated protein expression in response to 2-weeks of high intensity interval training’, Frontiers of Physiology, 6:51.

Werner, C, Hecksteden, A, Morsch, A, Zundler, J, Wegmann, M, Kratzsch, J, THiery, J, Hohl, M, Bittenbring, JT, Neumann, F, Bohm, M, Meyer, T & Laufs, U 2018, ‘Differential effects of endurance, interval, and resistance training on telomerase activity and telomere length in a randomized, controlled study’, European Heart Journal, vol. 40, no. 1, pp. 34-36.

Zatsiorsky, V & Kraemer, W 2006, Science and Practice of Strength Training, Human Kinetics, Champaign, Illinois.

So many people I know think fish should be steamed and eaten with greens .. hmmm hmmm sounds delish! (not)
I love a bit of kick with my fish dishes .. and this one is a real favourite in our house!
Filled with good fats and omegas to get your brain going – this low carb fish dish is perfect for all our VIVA Family!!

INGREDIENTS

• 500g sweet potato, peeled, cut into 2cm pieces
• 1 1/2 tablespoons extra virgin olive oil
• 1 small red onion, thinly sliced into rounds
• 1 tablespoon lime juice
• 4 (about 180g each) snapper fillets
• 300g green beans, trimmed, blanched

MACADAMIA PESTO

• 75g macadamias, toasted
• 1 cup fresh coriander leaves, firmly packed
• 1 small garlic clove, coarsely chopped
• 1 lime, rind finely grated, juiced
• 60ml (1/4 cup) extra virgin olive oil
• 1 tablespoon water

METHOD

• Step 1
  Preheat the oven to 200C/180C fan-forced. Line a baking tray with baking paper. Place potato on the prepared tray. Drizzle with 1 tbs of the oil. Season. Roast, stirring halfway, for 30 minutes or until golden and tender.
• Step 2
  Meanwhile, for the pesto, process the macadamias, coriander, garlic and lime rind in a food processor until finely chopped. Combine the lime juice, oil and water in a jug. Add to macadamia mixture, with the motor running, in a slow steady stream until well combined and smooth. Season.
• Step 3
  Place the onion in a heatproof bowl and cover with boiling water. Stand for 3 minutes. Drain well. Place the onion and lime juice in a large bowl. Season, then set aside to macerate.
• Step 4
  Heat the remaining oil in a large non-stick frying pan over medium-high heat. Pat the skin of the snapper dry with paper towel. Season. Cook snapper, skin side down, for 2 minutes or until crisp. Turn and cook for 1-2 minutes or until just cooked through. Transfer snapper to a plate to rest.
• Step 5
  Add the sweet potato, beans and 1 tbs of the pesto to the onion mixture. Toss gently to combine. Divide among serving plates. Top each with snapper and a spoonful of the pesto.

I have been asked more than once .. what the secret is with my battered fish!

Yes, this is a recipe for  beer batter, yes, it is not conduit to our health and wellness vibe .. but everyone loves a good fish and chips! So since this is a sometimes food, and only eaten on occasion, you want it to be ah-mazing when you have it!

So, there are 2 secrets. The first ? FRESH fish! Im very lucky and married to a very passionate fisherman .. so am spoilt with fresh fish. If you are not so lucky .. well go make friends with a fisherman!!
Second – is below in my method – You will notice is is basic, no fancy herbs, no unnecessary flavours AND everything must be COLD and QUICK.

Enjoy.

Prep 15 min
Cook 10 min
Serves 4

For the (fresh) fish
400g plain flour
550ml very cold beer
4 pieces sustainable white fish (i get to use snapper, shark or whiting – but any white fish will do)
Rice Bran Oil, for frying
3 tsp baking powder
½ tsp salt

For the tartare sauce
1 tbsp gherkins
1 tbsp capers
1 tbsp parsley
½ tbsp chives
250ml organic egg mayonnaise
1 tsp dijon mustard

1 Prep the flour

Put the flour in a mixing bowl and put in the freezer for 15 minutes before you cook the fish, and, if you’ve forgotten to chill the beer in advance, put that in there, too. This may sound odd, but when cold batter meets hot oil, the change in temperature seems to intensify the reaction as the carbon dioxide in the beer bubbles up, making it extra crisp.

2 Prepare the fish

You can use just about any white fish you like, the more fresh and sustainable the better. Keep the skin on or remove it according to taste – my kids like it off – and check for and discard any small bones that may have been left in (this never happens with my husband)

3 Heat  oil

You can use a large, heavy-based pan and a thermometer; make sure you fill the pan no more than a third of the way up with oil. If you don’t have a thermometer, drop a cube of bread in the oil to check the temperature: it should crisp and brown in 30 seconds. Otherwise heat to 185C. I like rice bran and it is quite light and no strong flavour – you could use extra-virgin olive oil if you like, as this is below its smoke point, but it will be expensive.

4 Make the batter

When the oil is nearly up to temperature, stir the baking powder and half a teaspoon of salt into the chilled flour, then whisk in the cold beer to make a paste – don’t overmix or you’ll make the batter tough. Put this by the stove, along with a metal slotted spoon and a plate lined with baking paper or if you are going for the full fish n chips effect – newspaper!

6 Alternatives

If you’d prefer not to use beer, then you can substitute very cold fizzy water: the bubbles are the important bit, although the beer does give a good flavour. You may wish to add a pinch of sugar to make up for it, or indeed a pinch of mustard powder or some cayenne pepper if you’d like the batter to have a bit of heat.

7 Coat the fish

Dip the fish into the batter, one piece at a time, then, shaking off any excess, carefully lower into the hot oil and very carefully stir with the slotted spoon to prevent it sticking. You can do this two or three pieces at a time, but make sure you don’t overcrowd the pan or it will overflow.

8 Fry and drain the fish

Cook the fish for four to six minutes, depending on the size of the fillets, until crisp and deep golden in colour, keeping a watchful eye on it at all times: never leave hot fat unattended. Scoop out with the slotted spoon and on to the newspaper to drain before serving.

9 Tartare sauce

To make tartare sauce chop the gherkins, capers and parsley and chives and mix into the mayonnaise, along with two or three tablespoons of the pickling vinegar from the gherkins and the dijon mustard. Season, adding more of any of the ingredients to taste. (i like to blend in my nutribullet – just remember to add a touch of water to prevent it sticking)

Cut up some cucumber, air fry some chips and whoala!

Fruit is good for you, yes. And because fruit is quick to digest and can be eaten on the go, it’s a great pre-workout snack.

However, some options are better than others. Rich in vitamins and nutrients, the best pre-workout fruits provide you with energy and blood regulation. And because fruit is quick to digest and can be eaten on the go, it’s a great pre-workout snack.

Why Have a Pre-Workout Snack?

Pre-workout snacks serve a number of purposes:

• Prevents hypoglycemia, or low blood sugar, which can cause symptoms such as dizziness, lightheadedness and general fatigue—all of which can make even the easiest run unpleasant.
• Absorbs some acid, which helps settle your stomach while curbing hunger.
• Allows you to top off your muscle glycogen stores and also contribute direct fuel for your working muscles.

The time frame between snacking and working out is a matter of personal experimentation. A general rule of thumb: the closer to the workout you are, the smaller and simpler your snack should be.

Why Choose Fruit?

Fruits are considered simple carbohydrates, meaning they provide fuel to muscles faster than slower-digesting complex carbohydrates like whole grain breads and pasta. Carbohydrates are the major fuel source for muscles, making fruit an excellent pre-workout snack.

Still, the fiber in fruit slows digestion enough that you don’t experience a sugar spike followed by a crash.
Which is why you should wash and eat your fruit with skin on!
Fruit juices and dried fruits are much more concentrated sources of sugar, calories and carbohydrates and may lead to blood sugar spikes if not consumed with complex carbohydrates or a protein source.

Many fruits have high water content as well, which means they can help meet your workout hydration needs. Here are some of the best fruits to choose from;

Bananas

These are a staple fruit for many athletes. They’re a portable, relatively inexpensive, available year-round, and easy to digested. What’s more, bananas are an energy-dense fruit, providing roughly 100 calories and 25 grams of carbohydrate.

Bananas are best known for their potassium content. Potassium is lost through sweat during extended workouts or when exercising in extreme heat. Consuming potassium-rich foods before and after these types of workouts can offset some of those loses and help prevent cramping.

-Similar fruits: mangoes, papayas

Oranges

Though oranges are lower in carbohydrate and calorie content than some other options, their high water content is a valuable contribution to your workout. Additionally, oranges are an excellent source of vitamin C, which helps reduce inflammation and aids in the absorption of iron from plant foods.

Orange juice is a highly concentrated source of calories—nearly four oranges go into one 8-ounce glass. And, because it lacks fiber, it’s digested quicker than a whole orange, and can cause a blood sugar spike. Choose a whole orange whenever possible, or drink a small serving of juice and pair it with a complex carbohydrate or protein source to help slow the carbohydrate release.

-Similar fruits: grapefruit, tangerines and mandarin oranges

Apples

Apples provide about 20 grams of carbs per serving, and like bananas, they’re portable and available all year. Research has shown that the polyphenols and flavonoids found in apples can help regulate blood sugar and prevent blood sugar spikes. Similar research found the apple’s ability to decrease the risk of asthma symptoms thanks to a number of antioxidant and anti-inflammatory mechanisms.

-Similar fruits: pears

Recipe: Warm Ginger Raisin Apples

Strawberries

Like oranges, strawberries are rich in vitamin C, which supports a healthy immune system. It also helps prevent infections and illness—avoiding these is a crucial part of any performance plan. Strawberries are also high in a variety of antioxidant and anti-inflammatory phytonutrients. These nutrients impart important cardiovascular benefits and help control blood sugar.

-Similar fruits: raspberries, blackberries and blueberries

Watermelon

Fresh watermelon is available in the summer and serves as a tasty and refreshing pre-workout snack. Watermelon scores high in the nutrient department and is a good source of vitamin C, carbohydrates and water. It’s also high in the phytonutrient lycopene, important for cardiovascular and bone health.

Enjoy!

So we are lucky enough to have unlimited access to a chef right here at VIVA.. one of our longest term members, Eloise, is a chef with multiple hats and the other day I was lucky enough to be invited over for lunch…

It was orgasmic.

So, I stole a photo of the recipe to share it with you guys today…

Sssshhhhhh don’t tell her – or I may not be invited back …

Lentil Soup with Lamb & Spinach..

1 Onion, fine chop
1 leek, fine chop
1 Carrot, fine chop
1 tsp Fennel Seeds
Saute in 3TB of olive oil

Add;
1 Clove garlic – sweat for a minute
500g roasted tomatoes (use a tin if have to)
1 litre good organic chicken stock
salt n pepper
Simmer for 1 hour – then Blend with hand blender.

Seperately cook 1 cup for brown or black lentils (water and salt)
Then add to soup after blending.

Shred leftover meat –  Lamb shank or similar is perfect
Dress some organic spinach with lemon & garlic
Add both of the above to soup with 3TBS of greek yoghurt

And serve with a sprinkle of coriander & a glass of nice wine and a big smile 🙂