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good stuff john! agreed.
— Following metabolic typing principles, if you are a carb type, vegetable juicing is strongly recommended. If you are a mixed type, it is useful to juice. However, protein types need to be careful and they need to pay close attention to how they feel when drinking it. A glass 2-3 times a week might be plenty. Protein type metabolism needs high amounts of fat, so it’s important to include source of raw fat into the juice like avocado, coconut butter, raw dairy butter etc. Protein types are actually too alkaline and vegetables have high pH making you even more alkaline.
— Regular non-organic veggies are loaded with pesticides unless they are grown yourself . For example, spinach is known to have these dangerous residues: 8 carcinogens, 25 hormone disruptors, 8 neurotoxins, 6 reproductive toxins and 23 honeybee toxins. I recommend using organic veggies.
— Vegetable juice has very little protein and virtually no fat. By itself it is not a complete food. It should be used in addition to your regular meals. So it is probably not a good idea to use juicing as a regular meal replacement, unless you are following a special fasting or detox program. Especially if you are an athlete.
Sources: Metabolic Typing Diet, Dr. Wolcott. Nutritional Typing articles, Dr. Mercola. WhatsOnMyFood IOS app.
Terry,
It’s not “settled sports science.” Static stretching of about 45 seconds or less has not be proven to harm performance. I do agree that static stretching immediately prior to or during athletic activity is to be avoided and this is generally what I hear from world class sports performance professionals. But, again, context is key: one must understand the definition of static stretching. Here’s the actual sports science:
“Static stretching – Kay (2012) performed a meta-analysis to assess the acute effects of static stretching on performance on strength, power, and speed tasks. They also assessed the contribution of stretch duration, contraction mode, and muscle group to these effects. The reviewers found evidence that short-duration static stretches (both 60 seconds) do lead to significant acute reductions in performance. Additionally, their analysis of the data indicate that the reduction in performance is dose-responsive, although appears to plateau for stretches lasting >2 minutes. The reviewers estimated that the mean reduction in performance following stretches lasting 1 – 2 minutes as 4.2 ± 5.0%, and they estimated the reduction following stretches lasting >2 minutes as 7.0 ± 5.7%.
Dynamic stretching – Behm (2011) performed a narrative review and reported that dynamic stretching appears to have either no effect or a slight acute improvement in performance, especially when performed for longer durations. However, they did not perform a meta-analysis and therefore did not quantify the expected mean improvement associated with such stretching protocols.
In summary, static stretching performed for >45 seconds appears to lead to meaningful acute reductions in performance tasks whereas dynamic stretching performed for long durations appears to lead to either no improvement or small improvements in the same type of actions.”
Reference: http://www.strengthandconditioningresearch.com/2013/11/18/stretching/
Actually for some people juicing veg daily is not necessarily safe. It depends on the amount of veg juice one drinks and the body type–some people are protein-type, others are carb-type and others are mixed. For protein types, substantial juicing daily could be problematic.
I already understand the key concepts behind 5/2, it’s a type of intermittent fasting and I do intermittent fasting myself but it’s quite different from 5:2. Fasting can provide huge benefits for sure but I think one should focus on wellness and performance not just a crash diet to lose weight. There just isn’t space or time here to get into it.
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This reply was modified 10 years, 10 months ago by
Tom.
Juicing can be a great part of the right nutrition program. You have to be careful. You can easily overload your body with too much. And I don’t know about “5/2” diet but the principles of intermittent fasting/overfeed is what I use and it does work if you know what you are doing, even if you are an athlete. I don’t know the specifics of this 5/2 program, but eating “normal” means very different things to different people–in fact it’s totally meaningless–so I am immediately skeptical. Eating anything you want 5 days a week is not a good idea if you want a lifetime of wellness or to perform well as an athlete. The absence of being overweight does not equal good health or fitness.
I know Gary has said they don’t do skill dev in their training but they assign custom homework for the players to work on non-team training days. The challenge with doing technical skills work is the lack of time available for this tactical possession work. This is something I am going to be dealing with and managing this spring.
I am personally developing an individual skills development program for clubs/teams with built-in incentives for those off days and off season that I will share. I am going to use it for a skills academy I am running for a local league that runs Jan-Feb 2014, so it will be battle tested as well.
Thanks Matt. For those wondering, the URL is http://longomatch.org.
That does help, thanks.
I agree and believe it’s beneficial to install a few simple standards for communication w/your team otherwise there can be an torrent of confusing yells. For example, in Ireland they typically yell “House” instead of “Man on”. So in the context of this topic, I might give my players a vocabulary to use, like ‘switch’ and to simply use the name of the player they should pass to next. Keep it to as few words as possible.
Give me some time, I’ll post a response as soon as I get a moment.
Very useful response, thanks.
In some ways, the nutrition/health topic reminds me of the 3Four3 possession framework and how you’ve responded to people when they asked “Just tell us how to do it,” or “Give us your drills”, and your answer, as I recall, was something like “It’s not just something you can explain in a few drills, or a blog post…it has taken years, etc etc.”
It’s taken years for me in the nutrition/health area to get over the hump of ignorance and misinformation and I still have so much to learn. But I read what so-called experts at even Premier League clubs write about nutrition and I cringe. If I was an owner I’d clean house and bring in my own staff of people day one.
Here is one absurd myth for example: breakfast is the most important meal of the day. Garbage.
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This reply was modified 10 years, 10 months ago by
