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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 14 2007 12:10:56
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drewsky
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Actually that meal was pasta and sauce with a steak but the fact remains that there will be about 5-10g fat in it.
Although I am not bodybuilding as it were, recovery is still exactly as important and with 10h+ training a week it's an issue i take seriously but some people need to step back and see the bigger picture.
If you look at the data on absorbency speeds of different types of foods and supplements it becomes clear that worrying about these things a few hours after you workout is too late - you have to get carbs and aminos into yourself LONG before this.
Sure fat slows stomach emptying and ultimately nutrient absorption but with meat you are looking at well over and hour anyway before it hits the blood stream if you are worrying about this it may be because you haven't sorted out the rest of your 'peri workout nutrition'. If that's the fact then you're in trouble anyway.
Horse, door, bolted. You know?
Really people get too hung up on this meal. Your recovery nutrition is before during and just after as well. Yes of course this meal contributes but I see it not only as workout nutrition but also a chance to get fibrous carbs into me and a lot of my clients at a time when they should not contribute to bodyfat levels. Many of us carry around too much fat so you have to be areful with carbs but consuming fibrous carbs are still beneficial so this is where the PPWO meal can help us.
(As I stated I would normally have some workout nutrition before and after but with the training I am doing you don't\ want anything in your stomach. My water that I was sipping did have a little workout shake in it for what it is worth but I don't think the effect is significant enough for me to even mention it - I was just wetting my mouth.)
< Message edited by drewsky -- Jul. 14 2007 12:12:35 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 14 2007 12:41:31
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drewsky
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What is fitness?
You eat well and do a push/pull/legs routine or possibly a full body routine and then some cardio on top. OK your goal is to look good but you may think you're in pretty good shape to. What is fit and healthy though
Health is the 'correct integration and functioning of our different physiological systems'
Fitness is the ability of the body to do work.
You may have decent bench or dead lift numbers but are you fit? Fitness can be broadly divided into the following
Speed
Strength
Power generation
Strength endurance
Flexibility and range of motion
Coordination
Balance
Agility
Cardiovascular endurance
Goals aside (we all have different reasons for being both here and in the gym) but have a think about each of those qualities and how you would rate against each one.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 14 2007 13:06:30
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BARBUDA
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Really cool journal Drewsky!
your workouts are very interesting, i really enjoy reading them 
What prehab work do you include Drew?
also do you know what bottom position squats?
all the best
Tom
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 14 2007 13:26:08
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dannywooly
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Fair do's mate, i was just interested in your thoughts on it, not something im gonna change my results are evident so its seems to be working fine, but in the general opinion PPWO should be Carbs Protein only and i was glad to see someone of your calibre following my suit! 
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 14 2007 14:19:07
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drewsky
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Cheers Tom,
the training I am doing at the moment is just totaly unstructured stupidity just to get the fitness up. It's shock tactics basically and is working. I feel great. It won't continue in this form for long though as it's just too hard on the body.
Prehab is driven my my injury history, my lifestyle (sitting at a desk), my other training and so consists of a lot of external rotation, scapular stability, TVA work, hip and lumbar stability and range of motion.
So you're a rower I guess? Oarornothing?
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Drew Price BSc MASc
Registered Nutritionist & Certified Strength and Conditioning Coach with:
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 14 2007 14:21:14
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drewsky
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Dan,
yeah it's the same thing really; getting carbs into someone at a time when it won't end up as fat means increased recovery and helping growth the reasons for doing it is just different. It's all the same really.
How is that training going?
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 14 2007 14:35:39
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BARBUDA
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quote:
ORIGINAL: drewsky
Cheers Tom,
the training I am doing at the moment is just totaly unstructured stupidity just to get the fitness up. It's shock tactics basically and is working. I feel great. It won't continue in this form for long though as it's just too hard on the body.
Prehab is driven my my injury history, my lifestyle (sitting at a desk), my other training and so consists of a lot of external rotation, scapular stability, TVA work, hip and lumbar stability and range of motion.
So you're a rower I guess? Oarornothing?
Fait enough!
as i said its always a good read!
lol, yes i though most of your workouts looked  inducing
particulary the clusters that include ergo sprints.
Im interested in pehab, ive got a fair bit of injury history. ATM im just doing alot of streching and roller work.
Well i was a rower, not anymore though. i kind destroyed my enjoyment of the sport by forcing myself to do too much of it  . I still follow the sport though!
you seem to do a bit of ergo work in your training atm!
Have you ever tried 30mins rating 20?? 
Tom
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 14 2007 15:14:29
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1MR
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quote:
ORIGINAL: drewsky
What is fitness?
You eat well and do a push/pull/legs routine or possibly a full body routine and then some cardio on top. OK your goal is to look good but you may think you're in pretty good shape to. What is fit and healthy though
Health is the 'correct integration and functioning of our different physiological systems'
Fitness is the ability of the body to do work.
You may have decent bench or dead lift numbers but are you fit? Fitness can be broadly divided into the following
Speed
Strength
Power generation
Strength endurance
Flexibility and range of motion
Coordination
Balance
Agility
Cardiovascular endurance
Goals aside (we all have different reasons for being both here and in the gym) but have a think about each of those qualities and how you would rate against each one.
Very nice. I often found myself questioning my training when I stopped boxing; I was doing weights 4-5 times a week and little else. An easy trap to fall into.
Good journal 
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ORIGINAL: FromTheAshes
There is no shame whatsoever in doing what you need to do, to get you where you need to be. Thats resolve.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 14 2007 15:52:52
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dazzz
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hi drew
just wandering,with all the qualifications you have around nutrition
how far do they go into training techniques for different goals?
is it something you learnt with your other qualifications or have you just done your homework seperatly?
if that makes sense
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i didnt even get to your goals, but know what you are doing is neither good for man, beast or dead donkey (toxic toffee)
my journal http://www.muscletalk.co.uk/m_1124665/mpage_3/key_/tm.htm
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 14 2007 16:02:28
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drewsky
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Tom,
the thing and prehab is there's loads of facets to it, you need range of motion but you also need control of the joint through that range of motion with the correct firing patterns etc. I get a lot of 'you don't need to do rotator cuff work they are used when doing presses' etc when I give my 2pence worth - these people don't understand the issue.
It's difficult but just keep working on all fronts, get aggressive with one quality for a few weeks then move onto another facet whilst trying to maintain the others.
No haven't tried the 30 minute test and I'm not going to either!
As for the hardest was actually the 10 sets of 3 reps squat/bench/row cluster. I thought my eyes would pop. Possibly not good from the glaucoma and weight training point of view!
< Message edited by drewsky -- Jul. 14 2007 16:43:14 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 14 2007 16:20:09
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drewsky
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Cheers Rob much appreciated.
Hey Darryl, how are you going.With regards to nutrition etc qualifications: there are more details on my website but....
I've got a Masters degree in Nutrition which I studied for over Sydney. My dissertation involved studying the effects of different dietary protocols in weight training males.
I've also got a BSc in Biochemistry which due to the electives I chose is actually more like Biochemisty & Physioogy (lots of endocrinology, immunology, tissue physiology etc in there).
On the running about, picking up heavy things etc I am an American College of Sports Medicine HFI so I am registered with UK Registers of Exercise Professionals as a Level 3 Advanced instructor. As with all things personal training wise the qualification alone doesn't make you a performance genius but it gives to a good grounding and the ACSM course is seen as the industry 'gold standard' - not that that means much anyway!
A lot the the tools I use today are from a combination of the above, my experience with clients and also the fruits of chewing a lot of things over with people like James and Claire, the clinicians and doctors I work with at Health and Fitness Solutions , performance and strength coaches I know, PT's etc etc.
You never stop learning - I love it.
< Message edited by drewsky -- Jul. 14 2007 16:33:38 >
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 14 2007 16:33:00
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drewsky
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Ah ha read the question slightly wrong.
No, there's no university degree that really prepares you totally to work with clients from BB'ers to ultra endurance athletes (not to mention the clinical side of things) as I do but it does give you the grounding to workout out what is going on and the tools to analyze different protocols.
As with any body of knowledge you build on what has been done before but you have to have a broad and thorough understanding of the subject.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 14 2007 17:44:25
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BARBUDA
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Thanks Drew!
I do feel the prehab is pretty important for me.
whats your thought on core stability? does it need worked directily or are compounds enough?
my physio suggested that my back got injured bacuse i just was not using my core stability at all, so i spent a while learning to activate it etc...
No i dont advocate trying it either
the 10x3 cluster sounds harsh, ive used 10x3 and 12x2 before but never in a cluster fashion. The cluster is probably a good way to do it, i found my 10x3 workouts took ages!
Honestly i had no idea what glaucoma was, you learn something new everyday
Tom
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 14 2007 18:15:19
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dannywooly
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Training, lets just say with my lifestyle progress is gradual but progress none the less, 2 more years and i'll be happy, could i be stricter yes, do i want to not to fussed, i think i 'll stict with the 80-85% diet and still enjoy my life while im still young. i don't want to be huge i want a toned physic thats my goal!!
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 14 2007 18:33:05
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drewsky
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quote:
ORIGINAL: oarornothing
whats your thought on core stability? does it need worked directily or are compounds enough?
This is another common argument you here all the time - especially round these parts. Big lifts are important no doubt but to say they are the be all and end all.
We live life on one foot walking running turning etc you have to train for this.
Most people make the mistake of taking the word 'stability' to literally. Core stability is actually firing your muscle in the correct order and strengths to hold everything safely whilst your limbs move around and weight shifts etc - mostly on one foot not two.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 14 2007 18:51:40
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1MR
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quote:
Cheers Rob much appreciated.
LOL god knows how you know my name!!
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ORIGINAL: FromTheAshes
There is no shame whatsoever in doing what you need to do, to get you where you need to be. Thats resolve.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 14 2007 23:18:17
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Rusev
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i have minimal equipment in my 'garage' looking at your vast variation or training is good reading 'the grappler' training for example, looks interesting better than sitting on a bike for up to an hour
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 16 2007 10:05:19
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drewsky
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Dan,
sounds like it is all going in the right direction then. A lot of people loose the balance in their lives which means the end up not sticking with it sound like the improvements you've made are very real and will last.
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 16 2007 10:10:51
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drewsky
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quote:
ORIGINAL: Rusev
i have minimal equipment in my 'garage' looking at your vast variation or training is good reading 'the grappler' training for example, looks interesting better than sitting on a bike for up to an hour
Not sure how good it would be for you from the sport point of view. Clusters training similar to the above leave you pretty fatigued so I would exercise a little caution when using them especially in the run up to competition.
Having said that they are great and I would recommend them to a lot of people, possibly in your case after a competition phase to increase certain facets of fitness and also to change things up and have some fun. Not sure 'fun' is the right word!......
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RE: Drew's Log: Kettlebells, complexes & cardiac arrest... - Jul. 16 2007 10:11:14
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dannywooly
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quote:
ORIGINAL: drewsky
Dan,
sounds like it is all going in the right direction then. A lot of people loose the balance in their lives which means the end up not sticking with it sound like the improvements you've made are very real and will last.
Cheers Mate, yes hopefully it will pay off and next year my progress pics will be around hehe.
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