Team Sustain: Konstantin Rogozhnikov Russia System
The Sheiko block is coming to an end, but the high volume muscle pumping sets are only just beginning. Welcome to the modified Rogozhnikov training block. Konstantin Rogozhnikov, Head Coach WPC Team Russia, has produced many champions, world, Eurasian, European, Russian. He admits having suffered his methodology out of years of trial and error. On himself—Rogozhnikov is a masters' world championship silver medalist—and his athletes.
The system, a smart blend of Westside, power bodybuilding, and cybernetic periodisation, calls for only two to three workouts a week and is easy to implement.
The Carb That Makes You Leaner and Healthier
Eating carbohydrates before bed has become a hot topic in nutrition, and some people think its a bad idea. This often comes from the belief that eating carbs before you go to sleep leads to weight gain. There is some evidence to support this argument, but all carbohydrates are not equal, and certain types of carbohydrates can help you lose weight and get a good night sleep.
Restoring Circadian Rhythm
A circadian rhythm is a roughly 24-hour cycle in the physiological processes of most living beings. Circadian rhythms are self-sustained, but they are susceptible to alterations depending on external environmental coming from such as light and temperature. Circadian rhythmicity is particularly present in the wake-sleeping-cycle and feeding patterns of all animals (including humans) and plays an important role in the prediction of seasonal changes, food availability and predator activity that is crucial for the survival of many species.
The KetoDiet can reduce athletes' anaerobic performance
The "Ketogenic diet" (KetoDiet) is a hot topic at the moment due to quick weight loss results and improvements in endurance based sports performance. However, recent studies have found that a KetoDiet is not a great option for strengths, speed and power athlete looking to improve their performance. [1,2]
Many endurance athletes have found success with KetoDiet because fat provides more energy than carbs in an aerobic driven environment. [3] This is not true for the anaerobic energy system because the Krebs cycle, the primary energy generator in the anaerobic energy system, produces significantly less energy when catabolising fat or protein when compared to carbohydrates (CHO).
One small behaviour change that can lead to a healthy community
There is no excuse why we can not eat a healthy diet. Healthy eating is easier than ever. That’s because we know so much more about what a healthy diet looks like than we ever have before. Choosing healthy seasonal foods based on sound science remains the best-known way to reduce your chances of developing cardiovascular diseases and autoimmune diseases. A sustainable diet is possibly the single most crucial factor that determines your health and longevity.
Team Sustain: The Basics of Sheiko & Post Tetanic Facilitation Block
Our next block of Team Sustain for the competative sport of functional fitness is going to be an accumulation block of strength mixed with some lactic endurance, active recovery, and aerobic base building.
Here is breakdown of what “The Basics of Sheiko & Post Tetanic Facilitation Block” will include.
How rice can be a heathy carbohdrate, boost health, and sports performance
One of the oldest grains, rice is believed to have been grown for at least 5000 years. Rice can be a quality CHO if selected and prepared correctly, more on this later. Rice is a grain (yes I know, its not Paleo) that TSTMethod recommend to our clients because it is naturally gluten free and highly unlikely to cause any digestive issues, allergies or food intolerance. Rice also contains some amazing nutrients that can balance hormones, imrpove blood glucose management, assist recovery, and increase energy levels.
"If it fits your macros" is not good enough
There is no arguing that “if it fits your macros" can produce weight management results, but what are the side effects of ignoring the quality of macronutrients and micronutrients you eat? What are the long-term impacts of neglecting food quality and only focusing on the quantity or cutting calories? Most client food diaries I see are full of empty calories and lacking in nutrient-rich foods.
Mitochondria, Magnesium & Oxidative Capacity
High-intensity exercise can results in an increase of mitochondria if supported by the diet. In order to make new mitochondria the body needs Mg as a co-factor. If your Mg levels are low, you are going to have a difficult time benefiting for the high-intensity training and increasing your total mitochondria count. If your goals are to improve your fitness levels you need to seriously be looking at your diet.
Team Sustain: French Contrast Method
“Athletic performance isn’t about who is stronger, although most coaches incorrecly belive this to be the case. The key to improvd sport performance is producing more force in less time. The results when an athlete can absorb more force eccentrically, allowing him, in turn, to apply higher levels of force concentrically in less time. In other words, the athlete who can narrow the “V” (see graph below) wins every time.”