Author Archives: Luke Scott

Deadball Slam

So what is Metabolic Conditioning or MetCon Training anyway?

 

Metabolic Conditioning is a form of training that aims to improve performance in a particular energy system or pathway by improving the amount of fuel source available for and the efficiency of that energy system resulting in improved energy delivery.

To explain the three energy systems utilized within the body, always remember that all three are working together to provide chemical energy that the body can use to create physical work.  Yet the body will always use one of the three predominately based on two important training variables. Being how long or how hard you work, otherwise known as the duration or intensity of the training.  While the three energy systems have different names depending on what source you read about them from, they are commonly known as the immediate, short term and long term energy systems with the first two being anaerobic (no oxygen required to fuel their usage) with the long term energy system being aerobic (oxygen required to fuel their usage).   For your information, ATP-CP energy system, Lactic Acid energy system and Aerobic energy system are common names used for the three energy systems respectively.   A tabled summary of the energy systems is provided below.

MetCon

*ATP = Adenosine Tri-Phosphate, CP = Creatine Phosphate

Why All The Rage?

The benefits of metabolic conditioning are well known throughout the fitness industry, fast becoming an extremely popular method of training for personal trainers looking to achieve positive results for their clients.  Such methods of training are quite prevalent in functional training studios like Revolution Personal Training.

The reason behind the popular usage of metabolic conditioning is that a high level of aerobic fitness can be achieved by primarily stressing the anaerobic energy system.   This results in the development or maintenance of lean muscle mass while still improving aerobic fitness and losing fat mass, an often-desired body composition requirement of most clients.  This is because scientific studies has shown that various hormones that can negatively effect muscle hypertrophy or size development are not as prevalent following metabolic conditioning in comparison to steady state or long distance continuous training.  These catabolic (to break down) hormones are definitely not wanted when looking to maintain or improve lean muscle mass.  Post such sessions, the high intensity nature of the training will leave your metabolism burning for an extended period of time, another fat loss or body composition transformation advantage!

The anaerobic stress created through metabolic conditioning is also beneficial to many team sport athletes, hence this form of training is used quite extensively within many elite team based sports as it can be programmed to be quite specific to the requirements of the sport.

How Do You Train For It?

Classes that focus on this form of training at Revolution Personal Training include our MetCon and HIIT classes.

These classes see clients perform a combination of cardiovascular and resistance training exercises, either with body weight only or with the use of training implements such as kettle bells, dumb bells, ropes and sleds.  The movements or exercises are often very ‘functional’ incorporating several major muscle groups and joints and movement patterns that are required for your everyday activities (pushing a pram, picking up the shopping bags, placing the tin of biscuits on the top shelf, and then pulling them down again straight away).  This sees a large amount of muscle mass trained within the session, high heart responses and a high rating of perceived exertion felt.

The intensity is obviously quite high so that the first two energy systems are stressed (remember these being anaerobic, hence no oxygen is required yet high energy outputs are needed).  However the repetitive rounds, reps or intervals of exercise ensure that the aerobic energy system is also stressed and the subsequent ‘fitness’ gains or aerobic capacity is developed.

Don’t let this put you off however as all classes, specifically the work to rest ratios and the individual exercises can be adapted to suit your personal fitness and mobility levels.  The classes are challenging but client goals and targets can be set within each class as you look to improve throughout Revolution carefully planned12 week training block.

References

  1. Kenney, Wilmore and Costill, Physiology of Sport and Exercise, 6th Ed
  2. http://www.poliquingroup.com/Tips/tabid/130/EntryId/2304/Do-Short-Sprint-Intervals-to-Build-Muscle-and-Improve-Conditioning.aspx
  3. http://www.mensfitness.com/training/endurance/metabolic-conditioning-the-key-to-better-performance

Want to win a ‪‎66fit‬ prize pack?

Check out RevoPT‬ trainer Larissa working on her recovery post leg session with our handy new ‪mobility‬ and ‪‎recovery‬ toys thanks to 66fit Australia.

Would you like to win a ‪66fit‬ prize pack valued at $350.00?

If so just comment below and tell us what these fantastic 66fit products would help you recover from.

Entries close on June 30 so get in quick!
Good luck and ‪get 66 fit!‬ 👌

What the hell is Weightlifting?

What the hell is Weightlifting? Isn’t it just lifting weights?

Well… No.

True Weightlifting is a sport that involves two classical lifts, The Snatch and The Clean and Jerk, where the combined weight for the two lifts is totalled to determine the winner.

The Snatch is a one part lift where the bar is lifted from the floor to above the head in one movement, with a relatively wide grip.

The Clean and Jerk is a two part lift where the bar is initially cleaned to the receiving position on the shoulders and then jerked up above the head, using a relatively close grip on the barbell (slightly wider than hip width).

Various weight categories exist within the sport of Weightlifting for both male and female athletes. These include the 56, 62, 69, 77, 85, 94, 105 and +105kg divisions for males, and the 48, 53, 58, 63, 69, 75 and +75kg divisions for females.

The sport of weightlifting (not weight lifting!!!) has a rich history and has been a part of the modern Olympic Games since 1896; being one of the first sports included in the modern Olympics.

Nearly 200 countries are affiliated with the International Weightlifting Federation (IWF) covering five contents.

Weightlifting exercises and various assistance type exercises are used frequently by athletes from a wide variety of sports due to the significant benefits that can be gained by performing such lifts; such as improved strength and power of the important hip and knee extensor muscles (gluteals and quadriceps) and also the strength and stability of the hamstrings and back muscles.

Weightlifters who lift competitively are amongst the strongest most powerful athletes in the world (Netwon, H, 2006), so it is no wonder their training methods are implemented by strength and conditioning coaches into training programs across a wide range of sports.

It is an extremely technical sport requiring hours and hours of practice under the eye of an experienced coach in order to be an accomplished lifter in the two classical lifts.

Weightlifting exercises should not be prescribed to anyone and everyone and in order to successfully perform the exercises a progressive ‘top down’ or ‘reverse chaining’ approach needs to be administered.

This involves breaking down the complete movement of the lift into individual segments that can be taught and mastered by the athlete, often starting with the final segment, the top, before combining all segments to successfully complete a lift.

Split JerkDespite the technical aspect of weightlifting, it is still an extremely safe sport to participate in and can help reduce the incidence of injury for those participating in other sporting disciplines.

Weightlifting exercises can provide you with a distinct competitive advantage over your opponent in many sporting examples, or simply give you a new challenge to take on here at Revolution Personal Training.

Team Revo can take you through the basics of the two classical lifts which will improve your all-round strength, power, mobility and coordination.

Incorporating weightlifting into your training will have you notice improvements in your performance throughout all classes. Most classes at Revolution cover the functional movement basics for weightlifting (bend and lift, single leg strength and stability and over head push strength), however specific execution of these exercises where you focus on correct movement patterns under load with explosive multi-joint, whole body muscular contractions will improve your dynamic movement ability and significantly raise your metabolism.

Our 8 week Olympic Weightlifting course starts here at RevoPT (17A Market St, South Melbourne, Vic) on Monday the 27th of July and will run on Monday and Wednesday evenings at 6:45pm for 8 weeks. 

We have two positions remaining, so reserve your place by visiting our online store and booking yourself in today here.

 

Weightlifting! Get around it! Strong is the new sexy team!

References

1. Newton, H. 2006. Explosive Lifting for Sports.

2. http://www.iwf.net

3. http://www.trainingweightlifting.com

4. http://www.leoisaac.com/leoisaac.htm

5. http://thetraininggeek.net

6. Video Credit: Hook Grip

Our eBooks are now available directly from our website!

For a while now you’ve been able to grab our two eBooks from the Amazon Store as well as the iTunes iBooks store.

As of the week they have also been available directly from our website for download as PDFs.

 

These books contain all you need to get started with a mobility and flexibility program and will assist you to get more out of your training.

We’d love to hear your thoughts on these books and any additional titles your like to see us work on into the future. 🙂

We have big plans for these educational pieces and will continually be developing this area of our website. We hope you find them valuable.

Welcome to the team: Jamie Crawford

South Melbourne Personal Trainer Jamie Crawform

Personal Trainer Jamie Crawford

Revolution Personal Training is delighted to welcome Jamie Crawford to our ever growing team of Elite Personal Trainers.

Jamie comes to us with a wealth of knowledge and experience including competing at an elite level herself in boxing as well as tackling a number of debilitating injuries giving her a unique approach to performance problem solving and strength and conditioning.

Jamie will be available for one on one personal training sessions in the evenings here at #RevoPT as well as running a number of our Group Personal Training classes at night.

If you would like to read more about Jamie you can visit her personal trainer profile on our website here: http://revo.pt/jamiecrawford

Or to book an appointment with Jamie email us on hq@revopt.com.au ✊

What role can soft tissue massage play in recovery?

BodyTune MassageOn the back of our first workshop for 2015, Body Tune wants to remind you of the role of soft tissue massage in muscle recovery.

If you are a revolution regular who enjoys a few classes per week, this hard training can cause an elevation in muscle tone during increased volume and/or intensity of training.

 

 

 

 

An increase in muscle tone may:

  • Impair delivery of nutrients and oxygen to the cells
  • Slow the removal of metabolites
  • Cause biomechanical abnormalities if asymmetrical
  • Limit shock absorbency predisposing to muscle strain
  • Cause fatigue affecting proprioception and can trigger pain
  • Cause irritation to previous soft tissue lesions
  • Create bulky connective tissue affecting flexibility and function
  • Make fasical tissue less pliable
  • Develop trigger points affecting strength, can progress to injury

Role of soft tissue massage in recovery:

  • Contributes to soft tissue recovery
  • Reduces post-exercise muscle tone
  • Increases ROM
  • Increases circulation and nutrition to cells
  • Deactivate trigger points
  • Improve function
  • Help identify soft tissue abnormalities that could progress to injury
  • A psychological affect

A combination of active recovery and soft tissue massage has been shown to be more effective than single interventions alone in maintaining performance.

Get a BODY TUNE MASSAGE !

Book yourself an appointment with our experienced Body Tune therapists or come say ‘Hi’ after one of your sessions for an assessment and treatment and discuss how we can help you improve your “recovery” status.

Visit our website at www.bodytunehm.com.au for more information and BOOK ONLINE!

Email: info@bodytunehm.com.au