Journal 18

ISSN 1757-5834
PROFESSIONAL
strength & conditioning
The journal of the UK Strength & Conditioning Association
No. 18 SUMMER 2010

EDITOR
Ian Jeffreys PhD, FNSCA, ASCC, CSCS*D
EDITORIAL PANEL
Raphael Brandon MSc, ASCC
Clive Brewer MSc, BSc(Hons), ASCC, CSCS
Marco Cardinale PhD, ASCC
Dave Clark MSc, ASCC
Daniel Cleather MA, ASCC, CSCS
Paul Comfort MSc, ASCC
Audrey Duncan PhD, ASCC
Mike Favre MSc, ASCC
Duncan French PhD, ASCC
Jon Goodwin MSc, PGCHE, ASCC
Greg Haff PhD, ASCC, FNSCA, CSCS
Liam Kilduff PhD
Jeremy Moody PhD, ASCC
Phil Moreland BAppSci, AssocDip, ASCC
Narelle Sibte BAppSci, Grad Dip, ASCC
Alan Sinclair BSc (Hons), ASCC, CSCS
Gil Stevenson BEd (Hons), ASCC
Margaret Stone MSc, ASCC
Michael Stone PhD, ASCC
Mark Simpson MSc, ASCC
Graham Turner MSc, BEd (Hons), ASCC
COLUMN EDITORS
Graeme Close PhD, ASCC
Nick Ward MSc, CSCS
Stuart Yule BSc (Physio), ASCC
INSIDE
NEWS
page 2
CONFERENCE REVIEW
page 4
PERIODISATION OF TRAINING FOR

TEAM SPORTS DURING THE IN-SEASON
page 5
PERFORMANCE NUTRITION
page 11
THE FIVE MINDS OF THE MODERN

S&C COACH
page 16
EXERCISE OF THE MONTH

page 22
THE FIVE PEOPLE YOU MEET IN

HEAVEN
page 25
1 Woodville Terrace, Lytham,

Lancashire FY8 5QB.
t: 0845 300 8078
f: 0845 300 8079
e: info@uksca.org.uk
s this Journal goes to print, the largest sports event in the world, the
football world cup, is in full swing. Media coverage is extensive, with
hours of analysis of on field performance and with every word and
action coming out of each camp scrutinised for clues about the lineups and potential outcomes of upcoming games. Similarly, national passions
are roused, and the whole mood of a country is affected by the performance
of a select group of players in a tournament many miles away. This
undoubtedly reflects the capacity of sport to fully engage public opinion, and
to engender passions that few other sports events can match. The games
themselves involve great athleticism, and emphasise the potential for
optimal physical preparation to maximise performance and reduce the risk of
injuries. However, while strength and conditioning coaches will undoubtedly
focus on these athletic aspects, and look at potential ways in which current
practice could be improved, it could be that potentially the greatest area of
impact for the majority of S&C coaches in football (and indeed many other
sports) will lie away from this elite stage.
Such a highly visible tournament will produce a surge of interest in playing

the game in many youngsters around the world. It is highly likely that the
next superstar will be watching in a small corner of the world, dreaming of
one day playing on this very same stage. While the importance of physical
preparation of elite players is self evident, it could be that S&C coaches have
more potential impact at the development level. In reality, only a few
strength and conditioning coaches are able to work at the elite level, and
their work will always be restricted by the extensive competitive schedules
modern footballers face. Many more S&C coaches will have the opportunity
to positively affect the chances of these inspired youngsters to fulfil their
potential and reach their ultimate goals. Experienced and qualified strength
and conditioning coaches could play a huge role in developing tomorrows
champions, and not just in football. Perhaps a key question to come out of
the tournament will not be to focus on the world cup players themselves, but
instead look at how to put athletic development programmes in place that
ensure all players have the opportunity to maximise their potential and
develop the required athleticism to perform at world level. This would need
to include the development of appropriate athletic development
programmes, and would also need to focus on accessibility, ensuring that
these opportunities are available around the country, indeed wherever the
dreamer may be living.
One element of performance at the World Cup that will undoubtedly catch the attention of the media will be the
performance of the managers. Every aspect of the managers performance will be critiqued and questioned at a whole
host of levels, from the national media to the local pub. While this may be at times excessive, it does reflect the
pervasive attitude that a coach/manager has the capacity to affect performance both positively and negatively. While
this may seem obvious in sport, especially given the multi-million pound contracts given to the top managers, it is
interesting that relatively little attention is given to the coaching process within the strength and conditioning
profession. A look at a typical Journal, or a strength and conditioning conference, will see the vast majority of work is
devoted to what to do, exercises, loads, sets, reps, programme design etc, and far less devoted to how to deliver it.
Yet in football is it simply what the players do that is critical or is it also how it is delivered; the great intangibles of
quality coaching. Maybe one message we can take from the world cup is the importance of the coaches themselves,
and look at the skills required to deliver effective programmes, rather than look at the programme itself as the only
variable. For this reason, I have written an article in this edition that looks at coaching intelligence as multidimensional
in nature. It attempts to examine Howard Gardners 5 key intelligences and to evaluate how these are reflected in
effective coaching practice. It examines the role of each intelligence and looks at the typical skills and abilities required
within each. This will be the start of a column that will look at the coaching process within S&C, and focus on elements
not always typically associated with S&C. I hope that this will be a valuable addition to Professional Strength and
Conditioning, and develop increased awareness of quality coaching as a key element of strength and conditioning.
Also in this edition, Graeme Close and James Cobley, have produced a report on the use of antioxidant
supplementation. The article, together with the guidelines for practice, will provide an excellent basis for anyone
looking to utilise antioxidant supplements in their programme. The edition also features an interview with Nick
Grantham. Written by Scott Pollock, of the Sports Institute of Northern Ireland, this gives a fascinating insight
into Nicks work, which has involved working within the EIS to setting up his own Performance Centre. EIS
(Northwest) coach Nick Chadd has produced an article looking at periodisation and the challenges faced in setting
up effective in season programmes for team sports, while the exercise of the month column in this edition is
written by Tim Silvester, a strength and conditioning coach at the Sportscotland Institute of Sport and focuses on
the jump squat. Finally, UKSCA Conference Organiser Duncan French has produced a brief review of this years
Conference. A full review will be published in the Autumn edition.
Ian Jeffreys
Editor
UKSCA NEWS
UKSCA AWARD
FOR BEST
SCIENTIFIC/
APPLIED CASE
POSTER 2010
Another excellent year of
submissions saw Chris
Lovell, ASCC, from St
Marys University College
awarded the prize for the
best poster, titled: Three
Different Intensities of a
Back Squat Failed to
Potentiate Squat Jumps.
Honorable mentions
should also go to the
following:
Paul Comfort,
(University of Salford),
for An
Electromyographical
Comparison of Trunk
Muscle Activation During
the Military Press
Performed With and
Without a Unique
Instability Device.
Chris Ross, (University
of Birmingham) for
Reactive Strength Index
in the Depth Jump.
UKSCA BOARD OF DIRECTORS ELECTION

The UKSCAs AGM was held on Friday 4 June at the conference venue and the
results of the Board of Directors election was announced as follows:
Chairman of the Association

There were 2 nominees for this position resulting in the election of Jeremy Moody.
We would like to thank Gil Stevenson for both his nomination and service to the
Association for the last 6 years in this role.
Directors of the Association

There were 4 nominees for 2 positions, resulting in Duncan French and Gil
Stevenson being re-elected to the Board. Our thanks to the other nominees David
Parker and Clive Brewer and to Clive for his service to the Association as a Board
member for the last 6 years.
The UKSCAs Board is now as follows and full details of all Board members can be
found on the UKSCA website under the About section:
Jeremy Moody (Chairman of the Association), Dougi Bryce (Finance and
Administration Director), Duncan French, Ian Jeffreys, Pete McKnight, Gil Stevenson,
Alex Wolf, Stuart Yule
UKSCA MEMBER AT TASS S&C PERFORMANCE

WORKSHOP
Thanks to the ongoing relationship between the UKSCA and Nick Ward at TASS, the
UKSCA were offered a place at the forthcoming S&C Performance Workshop with
Tamas Feher (World Class Lifting Performance Coach). With an increased focus on
member support, we offered expressions of interest from members who were
currently trailing the Weightlifting component ONLY following attendence at a UKSCA
assessment day. The winner was David O'Sullivan who will be attending as a UKSCA
representative and to support his own continued professional development in
weightlifting to gain accreditation at some time in the future. David will be providing
an article for the journal highlighting the key learning messages from attending the
2-day workshop. Good Luck David.
UK STRENGTH AND CONDITIONING ASSOCIATION

2
UKSCA | Issue 18 | Summer 2010 w: www.uksca.org.uk e: info@uksca.org.uk
Jeremy Moody,
UKSCA Chair
MESSAGE FROM THE

INCOMING CHAIR
(under the direction of Dougi Bryce)

to the now, well established UKSCA
back in 2004. It is a testament to
the passion and the drive of the man
himself, that many of you will see
him at weekends all around the
country delivering workshops and
accreditations, in addition to the role
as Chair of the UKSCA. Gil retains a
position on the UKSCA Board of
Directors and will, I am sure, be an
invaluable asset to the organisation
as it builds on its current position
and develops still further in the
coming years.
As the incoming Chair, I feel it is

important to commend the work and
endless enthusiasm of Gil Stevenson
in the role as Chair of the UKSCA
over the past 6 years. There is never
a more difficult and challenging time
to take on the responsibilities and
accountabilities of such a role, than
right at the start. Gil was also
embedded in the initiatives in
Scotland well before the launch of
the UKSCA, and chaired the working
group which permitted an effective
transition from a Scottish initiative
women in strength and

conditioning
UKSCA's national accreditation to
be an international benchmark for
strength and conditioning coaches
across Europe
membership benefits and CPD
educational links
Future Directions
Gil Stevenson
by an appropriate strategic
direction for the organisation over
the next 5-10 years. This will serve
as a guide and an evaluation tool
for progression in the everchanging climate of the world of
strength and conditioning
First of all, many thanks to those

members who were prepared to
trust me with the direction of their
organisation by voting for me in the
lead up to this years annual
conference. My thoughts and vision
for the organisation will begin to
unfold at the first meeting of the
Board of Directors in London on
Friday 16th July. It is a very
exciting time for the organisation
right now, with many routes on
offer. However, a number of key
items for discussion will be:
the long term sustainability of the
UKSCA, which will be underpinned
transparency and accountability of

the UKSCA
national and international
partnerships and enterprise
As members of the UKSCA I would
encourage you to contact me at
Jeremy@uksca.org.uk with your ideas
and thoughts for future progression
and initiatives for the UKSCA. I
welcome your energy and enthusiasm
for strength and conditioning........we
are all in this together!
I look forward to working with you,
Jeremy Moody
Chairman UKSCA

th
6 ANNUAL
CONFERENCE
46 JUNE, 2010
Kents Hill Conference Centre, Milton Keynes
From ballet dancers to Olympic gold medallists, pillow
talk about stretching to S&C survival on the beaches of
Florida, from horse racing in the bar to monkeys that
do push presses, the 6th annual UKSCA conference
once again provided a unique mix of events for all
those who attended. In 2010, the UKSCA conference
included speakers from 3 different continents, 6
different countries, all of whom offered internationally
renowned experience in the world of sports science and
applied strength and conditioning. From Australia and
New Zealand respectively travelled Dan Baker and Mike
McGuigan; North America was represented by Mike
Stone, Mike Favre, Darcy Norman, Harvey Newton, Ron
McKeefery, and Nikos Apostolopoulos; Vladimir Issurin
brought his work from Eastern Europe, and outstanding
home-grown expertise was evident in the presentations
of Nick Allen, Danny Holdcroft and Jon Goodwin.
Hopefully the diversity of this line up offered something
for everyone. Reassuringly, record numbers of
delegates once again registered to attend the 3-day
event, indicating that the UKSCA membership values
the conference as an outstanding CPD event on the
annual calendar.
The Kents Hill Conference Centre in Milton Keynes was
chosen as the venue for the 6th UKSCA Annual
Conference. Following on from the success of 2009,
where the decision was made to utilise specialist
conferencing venues that could offer high standard
meeting rooms, catering and accommodation all on one
site, Kents Hill offered an environment that matched
the high expectations of the delegates in attendance.
Uniquely, the outdoor areas allowed for the perfect
setting for the S&C meat-feast that is the welcome
BBQ, the restaurant provided a great selection of meal
choices (gone are the days of brown paper-bag packed
lunches), accommodation was comfortable, while the
sporting facilities allowed for dedicated practical
sessions to be delivered, as well as a place for
delegates to get a quick workout in.
Pre-conference events were again very well supported.
The Talented Athlete Scholarship Scheme (TASS) must
be thanked for their continued support of the UKSCA
and the involvement of the TASS S&C coaches in two
dedicated pre-conference workshops with Dan Baker
and Greg Haff. Following the announcement that
Harvey Newton would be delivering a pre-conference
presentation, places sold out in a matter of days, while
once again Mike Stone provided an intimate
opportunity for coaches to critique their own work. For
all these events, rarely do we as coaches get the
chance to interact with experts on such a personal
level. In all instances, delegates reported invaluable
nuggets of information that will directly impact their
working practice.
The main conference offered a plethora of

presentations that covered a host of different topics.
Upon reflection, each of us can probably pick our own
respective highlights. Dan Bakers dynamic keynote
had us all on the edge of our seats wanting to go home
and tell our athletes to Harden the f*ck up!, Mike
Stone gave a fascinating insight into hypertrophy
training that proved why he is a world leading scientist
in the field, Nike Allens left-field presentation
hopefully challenged the way we might think as
coaches, and all our speakers offered something new,
novel, and interesting to take home and reflect upon.
Whatever it may be, I sincerely hope that the 2010
UKSCA annual meeting had something for you! After
all, this is your association, and your platform for
learning and development. A full review of all the
presentations given at the 2010 conference will be
published in the autumn edition of Professional
Strength and Conditioning, so watch this space.
The UKSCA would like to thank all those members who
took the time to develop and submit scientific posters.
Themes from the conference once again reinforced the
message that science should underpin all our working
practice as strength and conditioning coaches, and no
more was this evident than in the poster section at the
conference. Well done to all.
We would also like to once again acknowledge the
exhibitors that attended in 2010. Many of these
exhibitors were kind enough to act as sponsors to the
various events and competitions that were run over the
course of the conference weekend, and without their
continued and ongoing support this would not been
possible.
While I hope that all the efforts made in 2010 to take
the annual meeting to another level of professionalism
and quality were achieved and acknowledged by those
that attended, planning for 2011 is already underway,
and if you have any specific desires that you would like
to see for next year, be they speakers, conference
schedule ideas, location, etc, please do not hesitate to
make your thoughts heard. They will be welcome. For
this year however, the comments of thanks from
delegates are well received. 2010s annual meeting
looks to have been a success, and in listening to the
speakers before leaving them to return home, each of
them commented on how much they had enjoyed the
conference, but notably how much they had enjoyed
speaking with the UKSCA delegates, and how much
they felt that our association was the most progressive
in the world at this time.
Best wishes, and see you in 2011!

4
An approach to the
periodisation of training
during the in-season for
team sports
Nick Chadd, MSc, BSc (Hons), ASCC, CSCS
Summary
A plethora of research has focused on the benefits of structuring pre-season
training. However, there is a scarcity of research focusing on the potential of
in-season training. This article will aim to provide the reader with evidence
based and theoretical based approaches to optimising in-season strength
and conditioning for team sports.
Introduction
Nick is a strength and conditioning

practitioner at the English Institute of
Sport in the North West region,
where he is currently Lead Strength
and Conditioning coach for Disability
Swimming. Recent research has
focused on the organisation of
training in team sports.
Many team sports require different components of physical fitness, often

including speed, strength, power and power endurance, as well as tactical
and technical mastery whilst enduring mental stress and fatigue.12,36 A
further challenge for team sports is the extended seasons that athletes must
endure, with seasons not uncommonly lasting in excess of 35 weeks in
rugby union and football.12 A well structured strength and conditioning
programme has been shown to enhance muscle and bone strength, as well
as eliciting improvements in muscular endurance.13 These adaptations allow
athletes to endure the repeated mechanical stress experienced during
training and competition, and enables athletes to both improve performance
in the mentioned characteristics and also to reduce the risk of injury.12,24 It is
also worth mentioning that due to financial difficulties in the current
economic climate, it has not been uncommon to see playing squads reduced
in size, causing a higher density of games to be played by the remaining
players, which can reduce the opportunity for player rotation aimed at
minimising cumulative fatigue.
It is clear that these factors may provide a sub optimal environment for
athlete development through the in-season. However, due to the time
constraints of the off and pre season, it may be necessary to explore
different approaches to in-season training, that impact on the continual
development of the team sports athlete. These limitations provide a
challenge for the strength and conditioning practitioner in trying to impact
positively on performance in season. It is therefore the aim of this article to
propose a method of organising training during the in-season.
What is Periodisation?
Periodisation is a form of structuring training to achieve performance results,
and involves dividing the annual training plan into phases and training units
i.e. macrocycles, mesocycles, microcycles.19,34 Periodisation aims to provide a
method of integrating planning and training by manipulating training
variables in appropriate sequences or combinations,27 to create a systematic
approach to optimising training. Its aim is to structure training around not
only the annual training plan, but also biological adaptation to environmental
stimuli34 to create optimal athletic development in the respective sport.

The initial concept was introduced in the mid 1900s

and a number of forms of periodisation are now
commonly adopted by coaches and practitioners
around the world.12 Original forms of periodisation were
designed to suit the requirements of the sporting
society at the time the concept was introduced.
However, since its inception, sporting society has
evolved and now typically includes many more
competition demands in any one annual training plan.
This requires that traditional views on periodisation are
analysed as to whether they reflect the demands of
sport today. However, a number of key concepts from
the original form still need to be noted. These include
the optimisation of the human biological process, as
well as appropriate combination and sequencing of
training variables,27 If these are implemented in
conjunction with recent developments in the
understanding of physiology, they contribute to
enhanced performance.34
The original form of periodisation proposed was
developed around a 4 year Olympic cycle, aiming to
peak for the Olympic games and 1 or 2 key
competitions during the annual training plan, and
contained preparatory, competitive and transition
phases. Bondarchuk6 termed these phases acquisition,
retention and temporary loss. The preparatory phase
would be subdivided into general and specific
preparation, while the competitive phase was divided
into pre-competitive and main competitive, while the
transition phase served as active rest.25 As strength
and conditioning training has evolved, this structure
has been commonly applied to many sports including
that of team sports. However, this model can be
misinterpreted and implemented incorrectly.
Periodisation aims to develop physical characteristics in
a systematic way, by sequencing and combining
training stages to positively enhance the preceding
stage. This is done through a number of variables,
including exercise selection to suit the demands of the
training goal, the total training volume, and training
intensity, which is controlled in conjunction with
volume. This form of planning and application of
training has been shown to be successful in its
implementation, and can provide a great tool for the
strength and conditioning practitioner due to its
systematic implementation and utilisation of the human
biological adaptive process.
Controversies Surrounding
Periodisation
The common use of the classic periodisation methods
introduced by Matveyev has created controversy about
the way training is planned and implemented.34 Inseason resistance training is commonly performed
twice a week, focussing on maintaining strength and
power levels developed during the pre-season.10,16 One
of the suggested limitations of periodisation is the
inability to provide multiple peak performances and/ or
maintain peak performances within a season.19 Due to
the nature of modern day team sport, this could cause
compromise due to the length of the competitive phase
and the multiple peaks that often need to be achieved
i.e. important league fixtures, cup games, international
games and tournaments.
Verkhoshansky35 criticises the implementation of a
classic periodisation model, pointing out that its
development was highly influenced by a few specific
sports, namely swimming, weightlifting and track and

field. It was also influenced by the nature of
communist cycles of productivity in its paradigm.
Verkhoshansky35 also states that it is very limited in its
measurement of purely volume and intensity in
isolation, and that this eliminates other forms of
subjective athlete regulation such as ratings of
perceived technique and exertion. Verkhoshansky goes
further, proposing another method of planning and
implementing training, namely the Conjugate Sequence
System. However, it should be noted that this takes a
similar form to that of classic models. Zheljazkov38
suggests that there is a place for classic periodisation
methods and that an all round understanding of the
process of adaptation is required, with knowledge that
not all characteristics i.e. restoration and super
compensation of metabolic, neural and motor
functions, occur in a linear fashion.
Given the factors that must be considered, research
has highlighted some issues with implementing inseason training programmes with the objective of
maintaining gains from the preceding periods of
preparation. Fleck and Kraemer,9 and Baker2 suggest
that strength could be maintained 14-16 weeks into
the competitive season, whereas contradicting research
reported losses of strength 13-14 weeks into the
competitive season7,22,29 and even losses of up to 25%
over a 10 week period during the in-season.22
Nevertheless, this research highlights that this method
of implementing an in-season programme elicits no
strength or power development over a period that
spans less than half of the competitive phase in many
team sports. This common characteristic has been
attributed to a loss of muscle mass which concurrently
reduces strength and power, and is the consequence of
a training programme not designed to regain lost
muscle mass, namely low volume, high intensity
training.21 This loss in muscle mass has been attributed
to the decrease in total resistance training volume that
is implemented during typical in-season training
programmes,1 as well as the increased volume of
energy-systems training during practice and games.
These factors may also be unfavourable to
performance3 due to changes in hormonal output,
differing neural patterns and fibre recruitment.8,18
It should, however, be noted, that the implementation
of these models of periodisation could have been
poorly applied, and that a loss in strength and/ or
power during the competitive season15 may be due to a
poorly applied periodisation model, which does not
adapt and elicit the requirements of the sports annual
training plan. If periodisation is implemented correctly,
it will utilise the biological adaptive process, which are
required to elicit performance gains. It should also be
noted that Matveyev did not intend for the model of
periodisation to be rigidly applied in its purest form,
and developments of the original model are produced
to optimise its implementation for the annual training
plans of modern day competition calendars.
Models of Periodisation
Due to the perceived limitations of the classic
periodisation model and the demands of the modern
day competition calendar, practitioners and researchers
have sought to develop periodisation strategies further
to overcome the perceived limitations19 of the classic
model. One of these methods is that of non-linear,
also know as daily undulating model. The origin is not

6
exactly known, however it is thought to have

originated in the late 1980s where programmes were
designed to accommodate the intense playing
schedules of American football players, by introducing
two different training emphases during training
sessions within a training week.11
It should be noted that the term linear periodisation
itself is flawed, as nothing about the human bodys
adaptation is linear in fashion.34 Therefore, the term
non-linear periodisation is incorrect in its concept, as
all periodisation should be non-linear in fashion.6,25
Bondarchuk5 discusses the need for varying training
loads (% 1RM) during the microcycle, in order to
modulate the intensities and workloads at various
levels of the training process.
The daily undulating model refers to the dramatic
change of volume and intensity from one session to
another, planned over the training week,11 aiming to
provide varying stimuli and supposed constant
adaptation to different training loads. Fleck and
Kraemer11 suggest that each training session should
target a different repetition maximum training zone,
depending upon the requirements of the sport, for
example within a training week of 3 sessions, zones
may be performed at 4-6RM, 12-15RM and 8-10RM per
set, all performed to volitional failure by the final set.
Furthermore, Fleck and Kraemer11 suggest a
development on this model to flexible non linear
periodisation, whereby the training session is chosen
upon athlete arrival and is determined by pre training
tests in order to establish readiness to train. This
method has been designed to try and accommodate
intense playing schedules, and by acknowledging signs
of fatigue. It aims to manipulate training session
emphasis, in order to achieve optimal performance
gains. Readiness to train can potentially be assessed
via a range of factors including coach-athlete
interactions, current injury status, body mass,
hydration and fluid intake, mental and physical fatigue
ratings and vertical jump power.11 It is proposed that if
an athlete is showing significant signs of fatigue in
tests then the training emphasis may be changed. For
example, a power session may be planned, but power
tests suggest the athlete is experiencing high levels of
neural fatigue. Due to the sensitivity of power output
to fatigue, it is suggested that training in a fatigued
state would provide sub optimal training adaptation.
In this instance, the emphasis of the session could be
changed to encourage optimal adaptations from the
training session.11
Although the idea of adapting the training load based
upon pre testing is sound, the application within the
undulating model is flawed. It is suggested that if
excessive fatigue is present, a very light day of 1620RM, with failure occurring on the last set, should be
used with short rest intervals. In reality this would
compound the fatigue problem, as the high workload
prescribed would create excessive fatigue. Hartmann
and colleagues,15 suggest that the increased workload,
(even with reduced intensity), coupled with short rest
intervals, which would result in lactic acid accumulation
and increased cortisol levels, creates excessive fatigue.
Although pre training data may be valuable in
determining the effect of different training stress on an
individual, it is suggested that a well planned training
programme can provide periods where fatigue is
higher, due to overreaching, in order to achieve a
positive training adaptation in the subsequent
restoration period of the targeted training

characteristic. This restoration can be achieved by
maintaining repetition schemes and reducing the
intensity of training (% 1RM), providing a more
systematic management and control of fatigue. While
the daily undulating model may provide a sufficient
stimulus for short term training, longer term adaptation
may be compromised.
Block training
Further evolutions of classic periodisation have been
proposed by Issurin (Block periodisation) and
Verkhoshansky (Conjugate Sequence System). Block
periodisation suggests 3 components, which are
termed mesocycle blocks,19 and are titled accumulation,
transmutation and realisation respectively. This design
is to create concentrated means of stimuli for the elite
athlete who responds more effectively to targeted
abilities on training characteristics.19,27
In order to train the variety of training characteristics
within a team sport, Issurin19 suggests that each block
should provide a level of targeted training to the
stimulus within the preceding blocks. This provides
consecutive developments of compatible training
characteristics and infers a higher and more predictable
effect. Issurin19 proposes that the accumulation phase
is allocated the longest training time, while the
transmutation and realisation phase have shorter
training times with the focus on event specific
readiness,19 Transmutation and realisation phase length
are ultimately determined by the level and length of
the accumulation phase.
Conjugate Sequence System

The Conjugate Sequence System (CSS) manipulates
the strategy of overreaching in order to produce
supernormal responses to training.27 It involves periods
of accumulation, followed by periods of restitution,
during which supernormal responses occur. This is an
advanced approach, which exploits the fitness fatigue
characteristics, and focuses on developing one training
characteristic during the accumulation phase.12 Its
structure involves a high volume of work for the
chosen training characteristic during the accumulation
phase, with maintenance type volume loads associated
with other characteristics.27 Following this, volume load
is reduced markedly during the restitution phase with a
moderate increase in the other training characteristics.
These phases are commonly implemented in four week
durations.27 If implemented correctly, the athletes
performance in the targeted training characteristic is
positively affected via the delayed training effect
phenomenon.27 This method has been shown to elicit
advantages when training the advanced athlete by:
1) providing the potent training stressors required by
advanced athletes for enhanced performance
2) reducing the cumulative fatigue problems associated
with concurrent training
3) reducing work volumes in the long term but with an
initial compromise in the short term33,34,37
Limitations of this system include the requirement of
an environment with minimal constraints to training
time,27 and the requirement of more than two types of
training characteristic, which are typically targeted in
Conjugate Sequence System.12 However, it does
provide a method of training for the advanced athlete
and provides superior training performance. It should

be noted that it is vital that the level of athlete is

correctly determined before the implementation of this
system, due to the high workload and stresses
associated.
Concurrent training
Concurrent training refers to the training of multiple
training characteristics at any one time during a
training period. This is common in team sports, as they
require multiple training characteristics in order to
perform.12 Concurrent training is highly common,
especially during the in-season in team sports, when
priority is focused on the sport specific training, with a
greater emphasis on energy systems training.3
Evidence suggests that energy systems training
negatively contributes to strength levels when
performed together7,29 potentially due to the conflicting
neural patterns, fibre recruitment, and hormonal
outputs that arise from high volume energy systems
training.8,14,18 Recent work by Garcia-Pallares and
colleagues13 demonstrated how an effectively planned
concurrent training programme can elicit improvements
through a system of prioritising fitness components to
sequentially develop in each training phase, and
minimising the interference effect of simultaneous
strength and endurance training. This was achieved by
selecting training objectives that did not interfere with
physiological adaptations at a peripheral level, allowing
for the optimal development of both objectives.
Furthermore, volume and intensity of resistance
training was monitored and controlled with emphasis
placed on order and timing of endurance and
resistance training sessions.32 It should be considered
that although the training implemented by GarciaPallares and colleagues was concurrent in nature, the
organisation of strength, power and endurance phases
was done using a block model with a consideration of
the interaction between these training characteristics.
It is worth noting that these models are extensions of
the classic model outlined by Matveyev, and that the
main difference is in the application. For example, in all
forms, the annual training plan is constructed and
divided into targeted outcomes based upon the
competitive season. Therefore, during the general
preparatory phase of the training plan, there is to be
an accumulation of training loads, - an accumulation
phase. The length of this phase will vary depending
upon the annual plan, however it will be much longer
during the pre-season when compared with the inseason. Following this, a specific preparatory phase will
follow, also termed a transmutation phase, where lower
training loads are experienced targeting sport specific
development. This phase is determined by the length
of the general preparatory or accumulation phase, in
order for the delayed training adaptations to take
place. The competitive phase, or realisation phase, is
where training volume is decreased and the quality of
training is increased.
An Approach to Periodisation for

Team Sports
When implementing a periodisation model, the annual
training plan of the sport should first be considered.
From this, long term (macrocycle) plans can be put in
place, to include preparatory, competitive and
transition periods. Further to this, intermediate
(mesocycle) plans can be considered, where more
detail is assembled regarding elements such as the

number and type of stressful competitions, the
requirements for overreaching microcycles, the needs
for transition/ active recovery periods etc. Short term
(microcycle) planning can then take place, to
determine the exact workloads required during
overreaching, maintenance or recovery periods. This
level of planning includes daily training routines, which
take into account active recovery, as well as intra
session recovery. Remembering that the microcycle can
typically be 3-7 days in length and, depending upon
the phase of training, the application of general
preparation, accumulation, specific preparation,
transmutation and competitive/ realisation phases can
be adjusted accordingly.
Before implementing a periodised model, it is worth
noting that rational programme design is only one
element of a restoration plan. Other elements should
include regenerative techniques, nutrition and sleep,28
which are beyond the scope of this article.
By implementing this model, a systematic strategy to
enhancing performance, whilst also managing fatigue,
can be set up in order to provide the optimal process
for adaptation to take place over the long, intermediate
and short term plans. The key to implementing such a
model is that it takes advantage of the biological
processes of adaptation of the human body allowing
performance enhancement to take place, this process
should be the underlying premise of any training plan.
Therefore, keeping in mind the intense competition
schedule of most team sport athletes, the microcycle
and mesocycle length must be altered to accommodate
for competition. It is likely that this will take place at
least once every calendar week, and over an extended
period of time. The strength and conditioning
practitioner should identify the objectives of each
mesocycle, and determine the systematic sequencing
of training characteristics through each microcycle in
order to create an optimal stimulus for performance
enhancement over a medium to long term plan. From
this, the emphasis of the microcycle can be biased
towards the training characteristics, which are part of
the sport and athlete plan. Although the team sport
athlete has multiple training characteristics to train for,
it is worth noting that when complimentary training
factors are selected and sequenced appropriately,
training outcomes through concurrent training can be
positive. This must be done via the careful
manipulation of the training variables and this should
be based on an understanding of the sequencing of
training characteristics required to optimise
performance factors. Garci-Pallares and colleagues13
demonstrated the importance of this planning process
through work with elite level kayakers. Here, the
careful planning of training sessions, included the
timing, frequency, volume and intensity of training
stimuli, and also considered the effects of
complimentary strength, power and endurance training
on performance. On a short term (microcycle) level,
daily training should be planned effectively to allow
optimal adaptation from the session objectives.
Considerations include, the acute training stressors, the
frequency of training, recovery periods and potential
interference effects. This should be reproduced in the
medium (mesocycle) to long term plan (macrocycle),
where the sequencing of training characteristics allows
for the development of multiple training characteristics
through a periodised plan over a relatively short length

8
of time. However, poor planning and application of concurrent

training can lead to negative effects on desired performance
characteristics.7,29
When producing a plan for team sports, concurrent training is likely
to be unavoidable during the in-season, and therefore the
interference effects of training objectives must be carefully
considered. An example is training for hypertrophy while
simultaneously training for aerobic power. Hypertrophy training
would attempt to increase protein synthesis in the muscle, causing
considerable hormonal and metabolic stress at a cellular level.
However, simultaneously training for aerobic power requires the
muscle to increase it oxidative capacity,23 and can reduce muscle
protein synthesis due to cellular signalling mechanisms. These are
two contradictory adaptations, and cause an interference effect. In
determining the best approach, the strength and conditioning
practitioner must consider the neuromuscular, metabolic and
hormonal stress placed on the body from each competition, training
session and training objective, and how these interact when
performed concurrently. When all variables have been considered,
the strength and conditioning practitioner can plan and implement a
training plan over a long, medium and short term period with
optimal effect for the sports annual training plan.
Figure 1. An example Mesocycle and

Microcycle over a 4 week period of a
team sport competition calendar A
= Accumulation, T= Transmutation
RL= Realization, M = Match, R=
Recovery.
References
1.
2.
3.
Summary
Although much resistance has been documented towards a classic
model of periodisation, much of this is unwarranted due to
misinterpretation of Matveyevs initial concept. Matveyev did not
intend this model to be used rigidly, and evolution of the classic
model has allowed for its application in many different settings,
even though these evolutions are very similar to the original model.
The key concepts the strength and conditioning practitioner should
consider when constructing a periodised plan are:
4.
1) Is there a systematic method of planning and application?

2) Are training characteristics planned and applied appropriately to
allow for optimal adaptation?
3) Does the plan optimise the biological adaptive process of the
human body through the short and long term plan?
5.
Allerheiligen, B. (2003) In season

strength training for power athletes.
Strength and Conditioning Journal,
25 (3): 23-28.
Baker, D. (1998) Applying the inseason periodization of strength
and power training to football.
Strength and Conditioning Journal,
20 (2): 18-24.
Baker, D. (2001) The effects of an
in season of concurrent training on
the maintenance of maximal
strength and power in professional
and college aged rugby league
football players. Journal of Strength
and Conditioning Research, 15 (2):
172-177.
Baker, D. (2007) Cycle length
variants in periodized strength/
power training. Strength and
Conditioning Journal, 29 (4): 10-17.
Bondarchuk, A. (1994) The role and
sequence of using different training
load intensities. Fitness and Sports
Review International, 29: 202-204.

6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
17.
18.
19.
20.
21.
Bondarchuk, A. (1998) Constructing a training

system. Track Technique, 102: 3254-3268.
Dos Remedios, K, Dos Remedios, R, Loy, S,
Holland, G, Vincent, W, Conley, L. and Hing, M.
(1995) Physiological and field test performance
changes of community college football players
over a season. Journal of Strength and
Conditioning Research, 9 (4): 211-215.
Dudley, G. and Djamil, R. (1985) Incompatibility of
endurance and strength training modes of
exercise. Journal of Applied Physiology, 59: 14461451.
Fleck, S, and Kraemer, W. (1997) Designing
Resistance Training Programs. Champaign IL:
Human Kinetics.
Fleck, S. and Kraemer, W.(2004) Designing
resistance training programs., 3rd ed. Champaign
IL: Human Kinetics. 2004.
Fleck, S. and Kramer, W. (2007) Optimizing
strength training: Designing non linear
periodisation workouts. Champaign, IL: Human
Kinetics. 2007.
Gamble, P. (2006) Periodization of training for
team sports athletes. Strength and Conditioning
Journal, 28 (5): 56-66.
Garcia- Pallares, J, Sanhez-Medina, L, Carrasco,
L, Diaz, A. and Izquiendo, M. (2009) Endurance
and neuromuscular changes in world class level
kayakers during a periodized training cycle.
European Journal of Applied Physiology, 106:
629-638..
Hkkinen, K, Pakarinen, A, Alen, M, Kauhanen, H.
and Komi, P. (1998) Neuromuscular and hormonal
adaptations in athletes to strength training in 2
years. Journal of Applied Physiology, 65 (6): 24062412.
Hartmann, H, Bob, A, Wirth, K. and
Schmidtbleicher, D. (2009) Effects of different
periodisation models on rate of force development
and power ability of the upper extremity. Journal of
Strength and Conditioning Research, 23 (7): 19211932.
Hoffman, J, Maresii, C, Armstrong, L. and
Kraemer, W. (1991) Effects of off season and in
season resistance training programs on a
collegiate male basketball team. Journal of Human
Muscle and Performance, 1: 48-55.
Hoffman, J. and Kaminsky, M. (2000) Use of
performance testing for monitoring overtraining in
elite youth basketball players. Strength and
Conditioning Journal, 22 (6): 54-62.
Hickson, R. (1980) Interference of strength
development by simultaneously training for
strength and endurance. European Journal of
Applied Physiology, 45: 255-263.
Issurin, V. (2008) Block periodzation versus
traditional training theory: A review. Journal of
Sports Medicine and Physical Fitness, 48 (1): 6575.
Kelly, V. and Coutts, A. (2007) Planning and
monitoring training loads during the competition
phase in team sports. Strength and Conditioning
Journal, 29 (4): 32-37.
Kraemer, W. (2000) Physiological adaptations to
anaerobic and aerobic endurance training
programs. In Essentials of Strength Training and
22.
23.
24.
25.
26.
27.
28.
29.
30.
31.
32.
33.
34.
35.
36.
37.
38.
Conditioning. T.R Baechle and R.W Earle Eds.

Champaign, IL: Human Kinetics, 2000. pp. 137168.
Legg, D. and Burnham, R. (1999) In season
shoulder abduction strength changes in football
players. Journal of Strength and Conditioning
Research, 13 (4): 4381-4383.
Leveritt, M, Abernethy, P,J, Barry, B and Logan,
P,A. (1999) Concurrent strength and endurance
training. Sports Medicine, 28: 413-427. 1999.
Marshall, J. (2005) n season periodisation with
youth rugby players. Strength and Conditioning
Journal, 27 (5): 10-19.
Matveyev, L. (1994) About the construction of
training. Modern Athlete and Coach, 32 (3): 12-16.
1994.
Mero, A, Rusko, H, Peltola, E, Pullinen, T,
Nummella, A. and Hirvonen, J. (1993) Aerobic
characteristics, oxygen debt and blood lactate in
speed endurance athletes during training. Journal
of Sports Medicine and Physical Fitness, 33: 130136.
Plisk,S. and Stone, M. (2003) Periodization
strategies. Strength and Conditioning Journal, 25
(6): 19-37.
Plisk, S. (2005) Training principles and program
design. Strategies, 18(4): 16-21. 2005.
Schneider, V, Arnold, B, Martin, K, Bell, D. and
Crock, P. (1998) Detraining effects in college
football players during the competitive season.
Journal of Strength and Conditioning Research, 12
(1): 42-45.
Song, T. (1983) Effects of seasonal training on
anthropometry, flexibility, strength and
cardiorespiratory function on junior female track
and field athletes. Journal of Sports Medicine, 23:
168-175. 1983.
Soungatoulin, V, Beam, W, Kersey, R. and
Peterson, J. (2003) Comparative effects of
traditional versus periodized intensity training on
cycling performance. Medicine and Science in
Sports and Exercise, 35 (5): s35. 2003.
Sporer, B.C. and Wenger, H,A. (2003) Effects of
aerobic exercise on strength performance following
various periods of recovery. Journal of Strength
and Conditioning Research, 17: 638-644.
Stone, M, Potteiger, J, Pierce, K, Proulx, C,
OBryant, H, Johnson, R. and Stone, M. (2000)
Comparison of the effects of three different weight
training programs on the one repetition maximum
squat. Journal of Strength and Conditioning
Research, 14: 332-337.
Siff,M. (2004) Supertraining. Denver: Supertraining
Institute.
Verkhoshansky, Y.V. (1997) The path to a scientific
theory and methodology of sports training. Teoriya
I Praktika Fizischeskoi Kultury.
Verkhoshansky, Y.V. (2006) Special strength
training: A practical manual for coaches. Michigan:
Ultimate Athlete Concepts.
Zatsiorsky, V. (1995) Science and Practice of
Strength Training. Champaign IL: Human Kinetics.
Zheljazkov, T. (1998) About some present factors
in present sports training. Teoriya I Praktika
Fizischeskoi Kultury, 11-12.

10
PERFORMANCE NUTRITION
Getting the NAC of

antioxidant
supplementation
James Cobley BSc (Hons) and Graeme L Close PhD, ASCC, CSCS
James Cobley graduated from Edge
Hill University in 2009 with a 1st
class degree in Sports Science. He is
currently completing his masters
degree in Sports Physiology at
Liverpool John Moores University
working alongside Dr Close
investigating free radicals and cell
signalling to determine the effects of
N-acetylcysteine supplementation on
recovery following repeated
intermittent exercise.
It is almost impossible to go through an entire day without being told

by some advertisement that you must supplement your diet with some
form of antioxidant, whether this be a breakfast cereal that has been
fortified, a new fruit juice that has more antioxidants per glass than a
traditional fruit juice, or even shampoo that has been enriched with
antioxidants. We all seem to accept this premise without paying too
much attention to exactly what antioxidants are and what they do
especially with respect to exercise. This article will review the current
data regarding antioxidant supplementation in the sporting environment
and produce general guidelines as to its optimal application.
What is an antioxidant?
Oxygen poses us a problem. On the one hand it is essential for life, on
the other, it is a toxic mutagenic gas, resulting in the formation of
potentially harmful reactive oxygen species (ROS). Historically, the first
living organisms on earth survived under an atmosphere containing
little oxygen and essentially were anaerobic. Rising atmospheric oxygen
concentration, due to the evolution of photosynthetic organisms,
resulted in many of these anaerobes becoming extinct. The few
remaining anaerobes have adapted to the current oxygen concentration
of 21%, by restricting themselves to environments where oxygen could
not penetrate. Obviously, not all animals did this and a second line of
defence was developed this being the evolution of an antioxidant
system to protect them against the toxicity of atmospheric oxygen.
An antioxidant is any compound that prevents oxidation by molecular
oxygen. Put simply, antioxidants neutralise ROS. Antioxidants can be
divided into two classes: exogenous and endogenous.21 Exogenous
antioxidants such as Vitamin C (VC) and E (VE), are obtained through
the diet, whereas endogenous antioxidants are naturally produced by
the body. Notable endogenous antioxidants include glutathione (GSH),
superoxide dismutase (SOD), catalase (CAT) and glutathione peroxidase
(GPX).19
Does antioxidant supplementation improve

performance?
Graeme Close is the column editor for

the Performance Nutrition section.
It is without doubt that uncontrolled ROS production can severely

damage cellular lipids, proteins and DNA and are even associated with
certain cancers.19 Intense contractile activity accelerates ROS production
to the extent that the cells antioxidant defences are transiently
overwhelmed. The term oxidative stress is commonly used to describe
this condition where there is a change in the redox balance (Figure
1). However, it must be stressed that the true definition of oxidative
stress involves the imbalance in oxidant/antioxidant ratio resulting in
Graeme is a lecturer at Liverpool John Moores University in cellular and metabolic

medicine. His current research is focused upon investigating cellular mechanisms
responsible for muscle damage and repair. Graeme regularly presents at international
conferences and has given keynote presentations on skeletal muscle damage and
repair. Graeme is a former professional rugby league player and currently works with
Munster RUFC as the performance nutritionist. He is also an accredited UKSCA
member and a BASES accredited physiologist.
UKSCA | Issue 18 | Summer 2010 w: www.uksca.org.uk e: info@uksca.org.uk 11
Figure 1. Effects of oxidant/antioxidant balance on oxidative/reductive stress. When there is a balance of oxidants
and antioxidants homeostasis is achieved, this being known as redox balance. However, when the number of
oxidants is greater than antioxidant defences the cell is under oxidative stress, and conversely when the number
of antioxidants is greater than the oxidants the cell is under reductive stress.
damage. Recently, there is overwhelming evidence to

suggest that a modest change in the redox balance
results in oxidative signalling. This results in positive
adaptations and thus, the generic use of the term
oxidative stress may in fact be misleading (this will be
discussed in more detail later in the article).
The implication of ROS in the development of several
pathologies, including ageing and muscular fatigue, has
resulted in the traditional view that ROS are only
involved in negative physiological processes. Against
this backdrop, a series of early studies focused on the
role of medium-term, (4-8weeks), VE and/or VC
consumption, in reducing ROS production and
enhancing exercise performance.8,9,12,25 With few
exceptions, this body of research revealed that
antioxidant supplementation variably reduced markers
of ROS production and consistently failed to enhance
performance. Several assays exist to measure ROS
production, however, none are without limitation.7 A
major problem in the measurement of ROS is the fact
that they have a very short half life, and are thus
extremely difficult to detect. For example, the hydroxyl
radical is reported to have a half life of 10-12 seconds!
Indeed, inconsistent results with respect to an
antioxidant modulated decrease in ROS production are
likely attributable to differences in assays between
studies and the lack of a gold-standard assay.1 In any
event, ROS have rarely enhanced performance, hence
the prescription of antioxidants for this purpose cannot
be recommended.
suggests that VC treatment can modestly attenuate

exercise-induced pain, but does not enhance
performance on isokinetic dynamometry tests.2,27,28
Interestingly, there is some evidence to suggest that
VC supplementation may delay recovery, since this
secondary spike in ROS production seems to be
required for exercise-induced adaptation.2 Indeed, in
recent times, the literature has focused on the role of
antioxidants and ROS in regulating training
adaptations.22
Have cells signalled the end of

antioxidant supplementation?
Does antioxidant supplementation

improve recovery from exercise
induced muscle damage?
It has recently been discovered that ROS are vital

signalling molecules that promote the expression of
endogenous antioxidant and mitochondrial proteins.22
Antioxidant supplementation appears to abolish these
favourable adaptations. For instance, Gomez-Cabrera
and colleagues6 revealed that expression of PGC-1, an
important transcription co-activator that regulates
mitochondrial biogenesis, is significantly reduced
following eight weeks of aerobic training when
supplemented with VC (1gd-1) in human subjects.
Moreover, this impairment in PGC-1 attenuated
improvements in VO2max (Figure 2). Expression of the
endogenous antioxidant enzymes SOD and GPX was
also attenuated by VC supplementation. Similar results
have been reported by others. Perhaps the ultimate
realisation of this research is that moderate exercise is
an antioxidant, acting to trigger beneficial adaptations
to endogenous antioxidants.5 The question must
therefore be asked why are we so keen to stop these
adaptations by administering antioxidants during
training without fully understanding the precise role of
ROS in skeletal muscle?
Eccentric exercise is known to induce muscle damage

and/or delayed onset of muscle soreness (DOMS), a
condition defined by muscular pain and impaired
muscle function.14 Interestingly, ROS are produced as
part of the immune response to DOMS. This enhanced
period of ROS production occurs around 72-96 hours
post exercise and in some situations results in a further
decrement in muscle function.1 It follows that
antioxidant supplementation may improve muscle
function post-exercise, via suppressing the secondary
spike in ROS production. The associated literature
Training-induced increases in endogenous antioxidant

enzymes represent a rapid training adaptation that
occurs in individuals naive to exercise. It is revealing
that studies indicating a negative effect of antioxidants
on cell signalling processes have utilised sedentary
subjects and measured adaptations over a relatively
short period (6-8 weeks). Interestingly, it may be that
no impairment occurs in individuals already engaged in
exercise training. In support of this, researchers from
our laboratory have recently demonstrated that VC
(1gd-1) supplementation does not impair performance

12
Figure 2. The effects of vitamin C supplementation on

changes in VO2max following 8 weeks of moderate
endurance training in humans (personal communication,
MC Gomez).
ROS production observed following acute NAC

treatment would likely hinder beneficial ROS signalling
and thus impair training adaptation. We stress that this
hypothesis has not been tested experimentally to date.
Future directions
on a battery of performance tests, notably 10K timetrial performance, in recreationally active males
following a four week high-intensity interval training
programme (Roberts et al, unpublished data).
Intriguingly, similar results have been documented in
rats following VC treatment.30 On balance, you could
say that cells have not signalled the end of antioxidant
supplementation. Rather they have clouded the issue,
with antioxidant supplementation appearing to impair
training adaptations in untrained but not trained
individuals. However, with the lack of evidence of
improved performance, routine blanket
supplementation in athletes appears expensive and
unnecessary.
N-acetylcysteine (NAC)
From the discussion so far, antioxidant supplementation
does not enhance or impair performance. The majority
of the current literature has focused on VC and VE.
Interestingly, re-synthesis of many endogenous
antioxidants, notably glutathione peroxidise (GPX) and
glutathione, is limited by cysteine availability.4 The
intracellular cysteine pool can be enhanced through
NAC supplementation.4 It follows that this
enhancement could preserve the viability of
endogenous antioxidant defences during exercise
through increasing their resynthesis. Importantly, NAC
supplementation has been shown to significantly
improve fatigue resistance across several modes of
study (see Figure 3). These findings indicate that ROS
production may play a direct role in the process of
muscular fatigue.4
In endurance-trained humans, NAC treatment
(125mgkg-1h-1) pre-exercise and (15mgkg-1h-1) during
exercise, prolongs time-to-exhaustion by around 2025%.15,16 Importantly, these studies used a randomised
controlled cross-over design which enhances the
robustness of their findings, since the subjects
effectively acted as their own controls. One major
issue with the studies that have investigated
acute NAC treatment is that NAC was
administered intravenously both before and
during exercise. Suffice to say, this treatment
strategy is invasive and impractical. These findings
would be strengthened if they persisted after oral NAC
supplementation; unfortunately, no study to date has
been published demonstrating improved performance
using oral NAC, and thus this hypothesis remains
untested. Of equal importance, the long term effects of
NAC treatment on performance are also unknown. It is,
however, unlikely that chronic supplementation would
benefit the athlete since the dramatic attenuation of
It is becoming clear that VC and VE are unable to

improve muscle performance and/or recovery and may
even impair training adaptations. NAC is the only
antioxidant that has consistently been shown to
enhance short-term athletic performance. Future
studies should try to tease out the role of acute oral
supplementation in enhancing performance. NAC may
inhibit training adaptation over a longer period.
However, sport presents some unique situations in
which the realisation of training adaptations is largely
inconsequential. For instance, in the current football
world cup, the enhancement of muscle recovery will
take precedence over training adaptations, since the
athletes will (hopefully) already be in optimal condition
and the recovery time between exercise bouts is
limited. It could be that NAC is able to increase
recovery time between games in these situations. A
similar example could be seen when considering a
tennis competition, where games are often played
every second day. To this end, we are currently
investigating the effects of acute NAC supplementation
on performance during a simulated soccer tournament.
In addition, future studies should be undertaken to
determine the effects of antioxidants supplementation
in resistance trained athletes as our knowledge of this
area is limited.
Practical recommendations
The answer to this question depends on the desired
outcome of the supplementation, training status of the
individual, time-course (acute or chronic) and the
actual treatment used (VC, VE or NAC). In an attempt
to properly address this question we have composed
the following recommendations:
1. Ensure athletes eat a well balanced diet rich in fruit
and vegetables to provide sufficient exogenous
antioxidants from good food sources. This should
provide sufficient exogenous antioxidants even for
athletes engaged in intense training. Athletes with a
Figure 3. Positive effects of NAC on fatigue resistance

across research models. The black bar indicates the
minimum improvement whereas the grey indicates the
maximum. References: in vitro3,10,14,26; in situ24; electrical
stimulation23; small-muscle mass [e.g. single joint
exercise]11,13,29 and large muscle mass [e.g. endurance
running].15,16 Taken from Ferriera and Reid.4

poor diet lacking in fruits and vegetables should

initially try to eat more fruit and vegetables and if
after consultation with a dietician or sports nutrition
professional they are still concerned, then they may
wish to consider a multi vitamin containing 100%
RDA of the vitamins and minerals.
2. The untrained individuals engaging in exercise
training should not supplement with any antioxidant.
This may hinder the adaptations to the training.
3. Trained individuals should not supplement daily with
antioxidants during periods of training, as this may
compromise adaptation.
4. Mega dose VE and VC tablets should not be taken
long-term for performance enhancement,
irrespective of training status.
5. Short term (prior to exercise) NAC supplementation
may be a useful strategy to enhance acute
endurance performance in trained-individuals.
6. Theoretically, antioxidant supplement may help in
tournament situations where recovery is more
important than adaptations, but this possibility
remains untested.
References
1.
Close, G.L. Ashton, T., McArdle, A. & MacLaren, D.P.M.

(2005). The emerging role of free radicals in delayed onset
of muscle soreness and contraction-induced injury. Comp
Biochem Physiol. 142, 257-266.
2. Close, G.L., Ashton, T., Cable, T., Doran, D., Holloway, C.,
McArdle, F. et al. (2006). Ascorbic acid supplementation
does not attenuate post-exercise muscle soreness but
may delay the recovery process. Brit J Nutrit. 95, 976-981.
3. Diaz, P.T., Brownstein E. & Clanton, T.L. (1994). Effects of
N-acetylcysteine on in vitro diaphragm function are
temperature dependent. J Appl Physiol. 77, 24342439.
4. Ferreira, L.F. & Reid, M.B. (2008). Muscle-derived ROS
and thiol regulation in muscle fatigue. J Appl Physiol. 104,
853-860.
5. Gomez-Cabrera, M.C., Domenech, E. & Via, J. (2008a).
Moderate exercise is an antioxidant: Upregulation of
antioxidant genes by training. Free Rad Biol Med. 44, 126131.
6. Gomez-Cabrera, M.C., Domenech, E. Romagnoli, M.,
Arduini, A., Borrs, C., Pallard, V.F. et al. (2008b). Oral
administration of vitamin C decreases muscle
mitochondrial biogenesis and hampers training-induced
adaptations in endurance performance. Am J Clini Nutr.
87, 142-149.
7. Jackson, M.J., Pye, D. & Palomero, J. (2007). The
production of reactive oxygen and nitrogen species by
skeletal muscle. J Appl Physiol. 102, 1664-1670.
8. Keith, R.E. & Driskell J.A. (1982). Lung function and
treadmill performance of smoking and nonsmoking males
receiving ascorbic acid supplements. Am J Clin Nutr. 38,
840-845.
9. Keith, R.E. & Merrill, E. (1983). The effects of vitamin C on
maximal grip strength and muscular endurance. J Sports
Med. 23, 253256.
10. Khawli, F.A. & Reid, M.B. (1994). N-acetylcysteine
depresses contractile function and inhibits fatigue of
diaphragm in vitro. J Appl Physiol. 77, 317324.
11. Koechlin, C., Couillard, A., Simar, D., Cristol, J.P., Bellet,
H., Hayot, M. et al. (2004). Does oxidative stress alter
quadriceps endurance in chronic obstructive pulmonary
disease? Am J Respir Crit Care Med. 169, 10221027.
12. Lawrence, J, D., Bower, R, C., Riehl, W, P. & Smith, J, L.
(1975). Effects of -tocopherol acetate on the swimming
endurance of trained swimmers. Am J Clin Nutr. 28, 205208.
13. Matuszczak, Y., Farid, M., Jones, J., Lansdowne, S.,

Smith, M.A., Taylor, A.A. et al. (2005). Effects of Nacetylcysteine on glutathione oxidation and fatigue during
handgrip exercise. Muscle Nerve. 32, 633638,
14. McHugh, M.P., Connolly, D.A.J., Eston, R.G., & Gleim,
G.W. (1999). Exercise-induced muscle damage and
potential mechanisms for the repeated bout effect. Sports
Med. 27, 157-170.
15. McKenna, M.J., Medved, I., Goodman, C.A., Brown, M.J.,
Bjorksten, A.R., Murphy, K.T. et al. (2006). Nacetylcysteine attenuates the decline in muscle Na+, K+pump activity and delays fatigue during prolonged
exercise in humans. J Physiol. 576, 279-288.
16. Medved, I., Brown, M.J., Bjorksten, A.R., Murphy, K.T.,
Peterson, A.C., Sostaric, S. et al. (2004). N-acetylcysteine
enhances muscle cysteine and glutathione availability and
attenuates fatigue during prolonged exercise in
endurance-trained individuals. J Appl Physiol. 97, 14771485.
17. Mishima, T., Yamada, T., Matsunaga, S., & Wada M.
(2005). N-acetylcysteine fails to modulate the in vitro
function of sarcoplasmic reticulum of diaphragm in the
final phase of fatigue. Acta Physiol Scand. 184, 195202.
18. Rokitzki, L., Logemann, E., Huber, G., Keck, E. & Keul, J.
(1994). -tocopherol supplementation in racing cyclists
during extreme endurance training. Int J Sport Nutr. 4,
253-264.
19. Powers, S.K. & Jackson, M.J. (2008). Exercise-induced
oxidative stress: Cellular mechanisms and impact on
muscle force production. Physiol Rev. 88, 1243-1276.
20. Powers, S.K., Kavazis, A.N. & McClung, J.M. (2007).
Oxidative stress and disuse muscle atrophy. J Appl
Physiol. 102, 2389-23-97.
21. Powers, S.K., Deruisseau, K.C., Quindry, J. & Hamilton,
K.L. (2004). Dietary antioxidants and exercise. J Sport Sci.
22, 81-94.
22. Powers, S.K., Durate, J., Kavazis, A.N. & Talbert, E.E.
(2010). Reactive oxygen species are signalling molecules
for muscle adaptation. Exp Physio. 95, 1-9.
23. Reid, M.B., Stokic D.S., Koch, S.M., Khawli, F.A., & Leis,
A.A. (1994). N-acetylcysteine inhibits muscle fatigue in
humans. J Clin Invest. 94, 24682474.
24. Shindoh, C., DiMarco, A., Thomas, A., Manubay, P., &
Supinski G. (1990). Effect of N-acetylcysteine on
diaphragm fatigue. J Appl Physiol. 68, 21072113.
25. Sumida, S., Tanaka, K., Kitao, H. & Nakadomo, F. (1989).
Exercise-Induced lipid preoxidation and leakage of
enzymes before and after vitamin E supplementation Int J
Biochem. 21, 835-838.
26. Supinski,G.S, Stofan, D., Ciufo, R. & DiMarco, A. (1995).
N-acetylcysteine administration and loaded breathing. J
Appl Physiol. 79, 340347.
27. Thompson, D., Williams, C., McGregor, S., Nicholas, C.W.,
McArdle, F., Lackomy, H.A.K. et al. (2001). Muscle
soreness and damage parameters after prolonged
intermittent shuttle-running following acute vitamin C
supplementation. Int J Sport Med. 22, 68-75.
28. Thompson, D., Williams, C., Garcia-Roves, P., McGregor,
S.J., McArdle, F. & Jackson, M.J. (2003). Post-exercise
vitamin C supplementation and recovery from demanding
exercise. Eur J Appl Physiol. 89, 393-400.
29. Travaline, J.M., Sudarshan, S., Roy, B.G., Cordova, F.,
Leyenson, V. & Criner, G.J. (1997). Effect of Nacetylcysteine on human diaphragm strength and
fatigability. Am J Respir Crit Care Med. 156, 15671571.
30. Wadley, G.D. & McConell, G.K. (2010). High dose vitamin
C supplementation does not prevent acute exerciseinduced increases in markers of skeletal muscle
mitochondrial biogenesis in rats. J Appl Physiol. DOI:
10.1152/japplphysiol.00127.2010

14
The Five Minds of the

Modern Strength and
Conditioning Coach
Ian Jeffreys, PhD, FNSCA, ASCC, CSCS*D, NSCA-CPT,*D
One of the key decisions made at the development of the UKSCAs
accreditation process was the title of the accredited status the qualification
afforded its members. The letters ASCC, Accredited Strength and
Conditioning Coach, emphasise the role of the coaching process in the
direct delivery of strength and conditioning. This is in contrast to other
accreditations such as the CSCS where the role is seen as a strength and
conditioning specialist, emphasising a person who possesses a body of
strength and conditioning knowledge and not necessarily emphasising the
application skills. While at first appearing nothing more than a semantic
difference, it represents an important shift in emphasis from knowledge,
towards the application of knowledge, and the importance of the entire
coaching process to the effective delivery of strength and conditioning.
This necessarily requires the development of skills associated with the
coaching process, in addition to developing an appropriate body of
knowledge. However, this trend is not seen in the strength and
conditioning literature. So, while practices and methods are frequently
discussed and researched, the coaching process is largely overlooked. In
reality, it may be impossible to differentiate the means and methods
utilised from the way in which they are delivered. The coaching process
will have an important impact on the delivery of strength and conditioning,
as well as on the way in which it is perceived and received by the athlete.
Indeed, it is highly likely that this coach/athlete interaction will affect the
productivity of any training programme. This necessitates a closer
examination on the types of skills and traits that contribute to effective
coaching in a strength and conditioning setting.
It is therefore important to ascertain what makes an effective coach in the
strength and conditioning environment. Is it simply the degree of
specialised knowledge, the extent of teaching skills, or a complex mix of a
wide range of factors, encompassing a wide range of competencies?
Eminent Harvard Professor of Cognition and Education, Howard Gardner, in
his book Five Minds for the Future,5 outlines five key areas of intelligence
that, he claims, will affect the capacity of individuals to achieve consistent
success in a range of professions. He asserts that these five minds are at
a premium in todays world, and suggests that their importance will
increase into the future.
Ian Jeffreys is a senior lecturer in

strength and conditioning at the
University of Glamorgan. He is also
the Proprietor and Performance
Director of All-Pro Performance in
Brecon Wales.
A registered Strength and
Conditioning Coach with the British
Olympic Association, an NSCA
Coach Practitioner, and a Board
Member of the United Kingdom
Strength and Conditioning
Association, Ian was voted the
NSCA High School Professional of
the Year in 2006.
This article aims to extrapolate these 5 minds to the profession of strength

and conditioning coaching, and to identify how these minds could impact
upon coaching effectiveness. These can potentially provide a framework
through which coaches can assess their own effectiveness, and which, in
turn, can lead to targeted planning of professional development. Given the
lack of empirical research in this area within the strength and conditioning
profession, the article will, by necessity, attempt to synthesise information
from a range of sources, and suggest their application to the strength and
conditioning field. The aim is to produce an article that will generate
discussion, while at the same time attempting to produce a multidimensional view of the profession, from which coaching effectiveness can
be evaluated, possibly generating new approaches and solutions.
What is Coaching?
Prior to discussing the 5 minds of the effective coach, it is i mperative
that the role of the coach be closely examined. However, little literature
exists which examines coaching in a strength and conditioning context.
This necessitates an examination of coaching in general, and requires
the extrapolation of this information to the strength and conditioning

16
context. The main objective of a coach is to improve

The application of the five minds
performance.13 This would appear to be especially the
Gardners work purports the value of these minds to
case for the strength and conditioning coach, where
society and professional competence in general, and
direct assessment of performance plays an integral
does not necessarily relate these to coaching. However,
role in determining the effectiveness of work.
as coaching involves the direct application of a range of
Whitmore13 asserts that, if either the quality
inputs, with the aim of enhancing human
of a performance or learning from the
performance, it would seem logical that a
experience is important, then coaching is
successful coach will require these similar
a must, it being a tool for optimising
high end skills that Gardner sees as
peoples potential or performance. As
critical for sustained high performance
both quality of performance and
in other professions. It is
learning are key outcomes for a
therefore, important to examine
strength and conditioning coach,
the impact that the five minds
then it would seem
could potentially
logical that
have on
quality
coaching
coaching will
performance,
play a key role
in order to
in determining
objectively
the ultimate
assess the
success of any
role each will
programme.
play in
However, within
developing a
the strength and
successful strength and
conditioning profession it
conditioning coach. The
can be argued that the
discussion within each
coaching process is often
mind is not meant to be
overlooked, and the focus
exhaustive, as this is
placed solely on the means
Fig 1. The 5 minds for the future
beyond the scope of this
and methods of training
paper. Instead, it aims
utilised. This is evidenced
to highlight potential
by the dearth of
areas in which these
information on this topic
minds could impact
in the journals and
upon coaching
conferences associated
performance. Readers
with the profession. It is
are encouraged to
unlikely that the success
further explore potential
of any programme can be separated from the way in
areas of development of these themes.
which it is delivered. If this is the case, then an
analysis of the coaching process, together with the
The disciplined mind
training environment in which the programme is
delivered needs to be carried out. These provide
A discipline constitutes a distinctive way of thinking,
areas by which overall practice can be improved.
rather than being merely subject matter. Science is
perhaps the discipline most strongly associated with
The five minds for the future
strength and conditioning. Science develops the skills
5
Gardner asserts that continued success in the modern
of designing experiments to test concepts and theories,
world will require ability in 5 key areas of functioning.
together with the skills to evaluate data to draw
These are summarised in Figure 1 and described below. conclusions. Strength and Conditioning has
1. The disciplined mind has mastered at least one way
undoubtedly progressed immensely in the last few
of thinking, with a discipline being a distinctive
decades due to the proliferation in scientific research
mode of cognition that characterises a specific
into the means and methods of strength and
scholarly discipline, craft or profession.5
conditioning application. This has allowed the
emergence of evidence based practice as the key tenet
2. The synthesising mind has the ability to take
underpinning the profession. However, while science
information from a range of disparate sources and
provides the basis upon which practices are based, it is
through objective understanding and evaluation, put
also important to remember that scientists also realise
this together in a way that can be understood by
that scientific theories are subject to being overthrown
both themselves and other people.5
as new data becomes available. This requires that
3. The creative mind builds upon synthesis and
strength and conditioning coaches are able to adapt
discipline to break new ground, put forth new ideas,
their methods as new evidence becomes available.
produce new ways of thinking, and pose unfamiliar
Amen,1 suggests that truth goes through three stages:
5
questions. .
first it is ridiculed, second it is vehemently denied and
4. The respectful mind involves the ability to
third it is accepted as self evident. In this way, it must
understand and work well with others.5
always be remembered that knowledge is never static
5. The ethical mind works on a more abstract level to
or complete, and this requires a dedication to
the respectful mind, and examines the nature of the
professional development, in a constant attempt to
work within the context of society, ensuring that
master the discipline. Without scientific method,
work serves purposes beyond self interest and works coaches would not be able to make reasonable training
to the furtherance of the greater good.5
decisions when faced with a set of options. Similarly,
The main
objective of a
coach is to
improve
performance
they would be unable to evaluate between the

numerous options that present themselves at every
level of programme planning and design. It is likely
that coaches without the required disciplinary skills will
be unable to differentiate the quality of information,
and will be easy game for charlatans and
demagogues.5
One challenge for the strength and conditioning
profession is the wide range of subject areas (domains)
within the scientific discipline that have the capacity to
impact upon athletic performance. Examination of the
areas of professional competency documents of the
UKSCA and NSCA for example, demonstrate that even
within the scientific discipline, a wide range of
knowledge areas are required. These competency
documents assert that a strength and conditioning
coach will need knowledge in domains such as
physiology, biomechanics, and psychology, and across
a wide range of topic areas within these domains. In
developing this knowledge, the coach probably needs
to make a decision as to the type of knowledge they
are aiming at developing within this disciplinary
mastery. Laser intelligence probes deeply into a topic,
but ignores opportunities to cross pollinate.5
Searchlight intelligence, on the other hand, scans the
whole environment but does not probe as deeply.5 This
type of intelligence may more readily discern
connections or differences between spheres. While
academic study tends to promote laser intelligence,
with study of increasing depth into a relatively limited
range of topics, coaching prowess may require a more
searchlight intelligence, requiring the ability to
synthesise information from a range of domains into a
coherent whole. This will clearly affect the type of
study and professional development strength and
conditioning coaches will need to take to master their
discipline, a process which Gardner.5 suggests will take
at least 12 years, if not considerably longer.
While a scientifically disciplined mind would appear to
be crucial to a strength and conditioning coach, science
is not the only, and not even the only important area
of knowledge.5 Science can never tell you what to do in
a given situation. Actions will ultimately be determined
by a coachs value systems, and neither science, nor
technology, have built in value systems.5 This requires
that a coach has access to other disciplinary skills with
which to evaluate different plans of action. Indeed, no
one topic can be fully mastered from a single
disciplinary perspective. By having multidisciplinary

skills, a coach can use multiple tools to solve any given
problem, and must never be restrained by viewing an
issue from a single disciplinary standpoint. Einstein, for
example, famously quoted that not everything that
counts can be counted, and not everything that can be
counted counts, reflecting the need for a multidisciplinary approach in solving training problems.
Philosophical mastery for example provides the wisdom
to make decisions based on a wide range of
information, and based on the precise requirement of a
given situation. As the famous Chinese proverb says, a
person of good sense, needs no detailed explanation,
a resonant drum needs no heavy beating. This reflects
the fact that methods should always be thought of as
tools and not chains5 and as coaches, we often need
the flexibility to deploy our methods as best befits the
situation, rather than simply deploy the same solution
to every situation.
Given that coaching necessarily involves human
interaction and the development of skills, a domain
unusually missing from the strength and conditioning
literature is that of pedagogy. This is especially
pertinent, as many great sports coaches see
themselves primarily as teachers.12,15,16 Indeed, it could
be argued that amongst experienced coaches in sport
there is little difference in their technical knowledge
and much of the time, the difference comes down to
the ability to be an effective teacher.16 As legendary
basketball coach John Wooden15 points out, I am a
believer in the laws of learning: explanation,
demonstration, imitation, correction when necessary
and repetition. He points out that the coaching
graveyard is full of failed teams whose leaders were
very well informed, but could not teach to save their
souls. He stresses that it is important not to equate
professional knowledge with the ability to teach it.
Knowledge, in itself, is of little use unless it can be
utilised to achieve a specific goal and that, in ongoing
efforts to increase knowledge within a profession, it is
important that coaches not overlook improving their
ability to be a better teacher.16 In strength and
conditioning, pedagogical skills will clearly play a part
in the success of a programme, success that cannot be
solely down to the programme itself. However, this
domain is often missing from many strength and
conditioning education programmes.
Disciplinary mastery clearly takes a great deal of time

18
and hard work to achieve, and requires a lifelong

dedication to professional development, and consists of
more than knowledge. Indeed, information must not be
an end in itself, or as a stepping stone to more
advanced types of information, but rather as a means
to better informed practice.5 Professional accreditation,
for example, should only be seen as a start to the
process of becoming an effective coach not as a
destination. As John Wooden,15 famously quoted, its
what you learn after you know it all that counts. This
is especially important as a coach progresses within an
organisation. As a coach assumes ever higher roles,
the more essential it is to continue education, to
increase the disciplinary knowledge, and develop
higher levels of understanding. Only in this way can
coaches effectively lead the coaches under their
tutelage, and the athletes they are responsible for.
Einstein, for example,

famously quoted that not
everything that counts
can be counted,
and not everything
that can be
counted
counts
The synthesising mind

Gardner5 claims that, the amount of accumulated
knowledge is reportedly doubling every two or three
years. While sources of information are vast and
disparate, individuals crave coherence and integration,
providing a basis for the effective application of this
knowledge. Given this, the mind that can synthesise
will be at a premium in the future. In this way, the
ability to knit together information from disparate
sources into a coherent whole is vital and integration
can yield understanding that could not have been
achieved solely within any parent discipline.5
Individuals without synthesising capabilities will be
overwhelmed by information and unable to make
judicious decisions about professional matters.
However, Gardner5 asserts that individual cognition is
remarkably domain specific, and we are predisposed to
learn skills in certain contexts and to resist their wider
generalisation and broader application. We have a
propensity to acquire actions, thoughts and skills in
one situation, and while we may master these, they
tend to remain focussed in one setting. Academic
study, with its greater specialisation as a student
progresses, probably contributes to this domain
specificity, and reduces the potential for cross
fertilisation of ideas from different disciplines and
domains. This will, in turn, limit creativity, and the
generation of new answers to training questions, and
result in many potential lost opportunities to improve
practice.
One of the great skills of the synthesiser is to create
simplicity out of complexity, as French author CW
Ceran suggests, genius is the ability to reduce the
complicated to the simple. However, do we value or
promote this ability? Noted businessman and investor
Warren Buffet asserts that Business Schools reward
difficult complex behaviour more than simple
behaviour, but simple behaviour is more effective. This
is often similar for the academic study of strength and
conditioning, where complexity is often rewarded over
simple solutions to training problems. However,
research into business success has revealed that the
characteristic that differentiated the successful
companies from the unsuccessful was simplicity. Could
this be the same for effective sports organisations?
Simple, focussed operations often bring greater results,
allowing all participants to be fully cognisant with the
aims of the programmes and the methods by which
these will be achieved. This is not to suggest that
advances in knowledge of training methods should not
be utilised, indeed they should, but what is critical is
how they are synthesised within the overall structure of

the organisation and its delivery of the strength and
conditioning product, together with the perception of
the product by the end user.
It is likely that in the strength and conditioning
profession, the ability to synthesise elements from a
wide range of domains will be critical. This will be
facilitated by searchlight intelligence, which in turn can
be enhanced through consultation with individuals who
possess the laser intelligence into areas of concern. In
reality, it is likely that some syntheses will be
straightforward; some will involve a stretch of one sort;
perhaps the most precious ones will involve a creative
leap, which will require the creative mind.5
The creative mind

How often in the last week, month or year, have we
come up with a unique solution to a given problem,
utilised a new exercise, coached the same exercise in a
different way, or attempted anything creative in our
work? Legendary New England Patriots Coach Bill
Belichik8 stresses this need for innovation, stating that
youve got to keep doing what youre doing, but youve
got to find different ways of doing it, and finding ways
of making it fun. American psychologist William James
suggests that genius is little more than the faculty of
perceiving in an un-habitual way, yet do we
consistently look at new solutions to our training
problems or simply assume that we already have all of
the answers? One of the reasons often given for not
trying new solutions is criticism from others, yet as
Aristotle states; criticism is something you can avoid
easily by saying nothing, doing nothing and being
nothing. It can be said that wisdom comes from
experience, and dramatist and author William Saroyan
suggests that good people are good because they
have come to wisdom through failure we get very
little wisdom from success.
However creativity can be a challenge, as people only
see what they are prepared to see, and the human
brain is amazingly good at seeing what it wants to

observe.14 As British Scientist John Lubbock points out,

what we see depends on what we look for, and the
creative mind can provide for the effective germination
of unique solutions to strength and conditioning
challenges. A problem is that, once a brain looks at
something in a certain way, it finds it difficult to see
things from any other perspective.14 Looking at
something in a different way will require the toleration
of a certain degree of uncertainty, which can be a
challenge for many individuals, but which is essential if
creative ideas are to flourish.
How then does the synthesiser differ from the creator?
The synthesisers goal is to place what has already
been established in as useful and illuminating a form
as possible. The creators goal is to extend knowledge,
to ruffle the contours of a genre, to guide a new set of
practices along new and hitherto unanticipated
directions.5 The synthesiser seeks order, equilibrium,
closure; the creator is motivated by uncertainty,
surprise, continual challenge and disequilibrium.5 This
stresses the fact that the five minds should be seen as
complementary, rather than as distinct areas of
competence. Both synthesis and creativity for example
require a baseline of literacy and discipline, however
conversely, too strict an adherence to a disciplinary
track operates against the more open stances of the
synthesiser or creator.5 While creativity is to be
encouraged, it is important to remember that creativity
is not simply randomly attempting radical solutions,
instead it requires attention to all of the other minds.
The would be creator, has an obligation to be
scrupulous in the completion and validation of work.5
Albert Einstein once commented, I am neither
especially clever nor especially gifted. I am only very,
very curious. This stresses the importance of
questioning and the continual hunt for answers within
all professions. Creativity will always be a chancy
undertaking that can never be guaranteed, only
fostered or thwarted. Cooper2 suggests that the
greatest learning and achievements come not from
standardised group work but from the unique efforts of
individuals, and coachs can therefore develop creative
solutions within their own work. This provides an
opportunity for all strength and conditioning coaches to
contribute to the development of the profession
through their own creative activities.
The respectful mind

A classic example of the difference between a strength
and conditioning specialist in an academic environment
and a practicing strength and conditioning coach, is in
the area of planning and periodisation. Undoubtedly,
periodised training plans provide the structure for
effective training programmes, and lie at the heart of
the work of a strength and conditioning coach.
However, while in an academic environment, the plan is
assessed on its own merits; for a coach, plans are
merely a starting point. As John Wooden16 points out
the much more difficult task is to create an
environment, a way of thinking, a set of beliefs that
ultimately get everyone working eagerly and to the
best of their ability to make those plans result in a
winning programme. Most coaches would agree that
the exact same plans will have differing effectiveness in
differing coaching situations. For example, does the
training of the most successful football teams differ
that greatly than those of the not so successful? Or
does it lie in the execution, the way the plan is
presented by the coach, and accepted and adhered to
by the athletes? Here the application of pedagogical

skills for example becomes crucial, but interestingly is
never reported in scientific strength and conditioning
journals where the programme itself is considered the
sole independent variable. In sports it is easy to
become consumed with the Xs and Os, or in strength
and conditioning on the loads, sets and reps. What is
often harder is the ability to execute these plans in a
manner that delivers consistent success.
The long term success of any programme will depend
upon the coach/athlete interaction and not just the
programme itself. We have all probably worked with
coaches who inspired us to efforts we thought
previously unattainable, but may also have worked
with coaches who didnt provide the same inspiration.
It is likely that the differences in these situations
reflected a large number of factors, and not simply the
programme itself. The knowledge of the coach cannot
guarantee success. In reports on studies determining
why smart people fail,9 the greatest problems
professionals have dont relate to their competencies;
they relate to their relationships. Here, the skills
associated with building effective working relationships
are crucial, and reflect the importance of the respectful
mind. Goleman6 suggests that in todays climate,
emotional intelligence is as important as IQ in
determining the most successful individuals. While not
aiming to replace traditional intelligence, emotional
intelligence characteristic such as self awareness, self
regulation, social awareness, and social regulation, can
contribute to the development of effective coaching
relationships, which can contribute to the long term
effectiveness of the strength and conditioning coach.
Strength and Conditioning coaches will, on a day to
day basis, be leading, managing, influencing,
persuading, motivating their programme and the
coaches and athletes working within it. These are all
skills that require mastery of the respectful mind.
Leadership, for example, is a key skill for the coach,
which has at its heart competency in the respectful
mind. Author and management consultant, Peter
Drucker, defines leadership as the lifting of a mans
vision to higher sights, the raising of a mans
performance to a higher standard, the building of a
mans personality beyond its normal limitations.4
Effective leadership lies at the heart of any successful
organisation, as leadership expert John Maxwell10
asserts, the one thing that all good organisations
possess is good leadership. Superbowl winning Coach
Mike Shanahan11 emphasises the importance of
leadership, and the transferability of these skills,
stressing that no matter what business youre in, the
principles of leadership are the same. Yet leadership
skills are not universal, and need to be cultivated and
developed as with any skill. As the Chinese proverb
says, it is easy to find a thousand soldiers but difficult
to find a good general. Undoubtedly, coaches assume
positions in which leadership becomes a crucial skill,
yet once again this is an area of expertise which is
rarely covered in the strength and conditioning
literature, and which probably does not presume a high
priority in a strength and conditioning coachs
professional development plan. Former US President
Harry S.Truman stated that you cannot lead others
until you first lead yourself, and this is only possible if
you invest in yourself, stressing the importance of
professional development, development that needs to
encompass the skills of all 5 minds, rather than simply
on building increasing discipline specific knowledge .

20
The environment developed by the coach together with the

relationships they develop with their athletes, will play a crucial role in
determining the ultimate success of any programme. This requires
mastery of the respectful mind, but also emphasises the importance of
the ethical mind.
The ethical mind
References
1.
2.
3.
One of the key roles of a coach is to transfer what they know to their
athletes, and this includes more than the programme itself, and
incorporates standards, ideals and beliefs. Superbowl winning coach
Bill Parcells7 famously quotes that its not what the coach knows but
what the players know that counts, again stressing the importance of
pedagogy within the coaching process. However, effective teaching
relies upon the skills of the ethical mind, in addition to the pedagogical
skills of the coach. Leadership expert and author John Maxwell10
suggests that while people may teach what they know, they reproduce
what they are, and this reflects the role of character and the ethical
mind in coaching. During the last few months, the press has been full
of stories of indiscretions in the private lives of sports stars, and many
reputations have been tarnished by athletes failures to address key
ethical issues in their lives. Undoubtedly, these actions are able to
affect the quality of the athletes performance during these periods. In
a similar vein, the ethical actions of coaches will affect the quality of
the programmes they deliver and the degree to which athletes buy
into these programmes. It is often said that if you wish to evaluate the
character of a business, first evaluate the character of the leader, as
an organisation will ultimately become a reflection of the leader.
Similarly, the strength and conditioning programme will closely
resemble the character of the coach, and the coach must set the
example. At times, coaches may be tempted to cut corners, pursue
their own interests, fail to honour the precepts and structures of their
calling, in essence undertaking compromised work.5 Regardless of any
short term gains, this will always compromise the long term credibility
of the coach, and ultimately the profession.
Part of the development of strength and conditioning will be the
development of professional standards and ethics. If members of a
profession do not act according to recognised standards, they stand at
risk of being disbarred from their professional guild, and this is an
area strength and conditioning needs to move towards if it wishes to
become a true profession It must be noted that being recognised as a
member of a profession is not the same thing as acting professionally,
and this requires the development of an ethical mind.5 There is an old
Quaker saying,let your life speak, and this lies at the essence of the
ethical mind in coaching.
A Commitment to Excellence
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
Amen, D.G. (2005). Making a Good

Brain Great. New York: Three Rivers
Press.
Cooper, R.K. (2001). The Other 90%.
New York: Three Rivers Press.
Connor, R.J. (2010). Warren Buffett
on Business Principles From the
Sage of Omaha. Hoboken, NJ: Wiley.
Druker, P.F. (2007). Essential Drucker.
Burlington MA: ButterworthHennemann.
Gardner, H. (2007). Five minds for the
Future. Boston: Harvard Business
School Press.
Goleman, D, (1998.)Working with
Emotional Intelligence. London:
Bloomsbury.
Gutman, B (2000). Parcells A
Biography. New York: Carroll and
Graf.
Halberstam, D (2005). The Education
of a Coach. New York: Hyperion.
Hyatt , C & Gottlieb , L (2009). When
Smart People Fail. New York: Simon
and Schuster.
Maxwell. J (2008). Leadership Gold.
Nashville.TN: Thomas Nelson.
Shanahan, M. (1999). Think Like a
Champion. New York: Harper
Business
Smith, D. (2004). A Coachs Life. New
York: Random House.
Whitmore, J. (2007). Coaching for
Performance. London. Nicholas
Brearley.
Wiseman, R. (2004). Did You Spot the
Gorilla. London: Arrow.
Wooden, J .and Jamison, S. ( 1997).
Wooden A lifetime of observations
and reflections on and off the court.
Chicago: Contemporary.
Wooden, J. and Jamison, S. (2005).
Wooden on Leadership. New York:
McGraw Hill.
Hopefully, this discussion of the five minds of an effective coach has

highlighted the diverse nature of strength and conditioning coaching,
and how it is so much more than simply sets, reps and loads. It is
likely that there will not be one single trait that will differentiate
successful coaches from less successful coaches. Instead, it will likely
reflect different levels of mastery within the five minds, and within
specific domains within these minds. Scientific knowledge, for
example, will not necessarily guarantee coaching success. Instead,
coaching success will depend upon ability across the 5 minds, and this
needs to be cultivated over time, and here it is useful to remember
that few worthwhile things in life come quickly. The greatest obstacle
to discovery often isnt ignorance or lack of intelligence, its the illusion
of knowledge, and one of the great dangers of life is believing you
have arrived.10 Successful coaches will ultimately need to ensure that
they have plans and mechanisms in place to ensure consistent growth
in their level of performance. To grow you have to be intentional, and
it could be that the focus of many strength and conditioning coaches
development plan lies in the disciplined mind domain, with little
attention paid to the other minds. Could it be that attention to these
can provide greater potential for ultimate growth and the eventual
attainment of a higher level of performance? As the Chinese proverb
says; read ten thousand books and walk ten thousand miles
wisdom comes from experience.
EXERCISE OF THE MONTH
The Jump Squat

Tim Silvester, BSc (Hons), ASCC
Introduction
The jump squat, or squat jump as it may also be referred to,
is used within strength and conditioning programmes to
develop lower limb power and increase movement velocities. It
achieves this via an increased rate of force development
(RFD), but with no significant, reduction in peak force in
comparison with a standard back squat.
Typical contraction times to maximum force for large human
limb muscles are > 300ms. However, fast limb movements in
sprinting and boxing involve contraction times of 50250ms.
Therefore, an increase in contractile RFD would significantly
affect the force and velocity achieved during fast limb
movements.1
Tim Silvester is a full-time S&C Coach (UKSCA
Accredited) with the Sportscotland Institute of Sport
(West), and is responsible for the design and
delivery of S&C support for netball and wrestling.
He also works with cycling, golf, rowing and
trampoline.
Tim is a graduate of Strathclyde University with a
BSc (Hons) in Sport and Exercise Science, and has
a background in sprinting and rugby, with over 30
years of competitive playing experience at club
level.
The jump squat can be used in conjunction with, or as an

alternative to, the various weightlifting movements. However,
some may argue that weightlifting movements typically
produce higher power outputs and a greater rate of force
production when performed correctly.
It is beyond the scope of this article to discuss this further, or
to debate the use of one exercise above another. Suffice to
say, the jump squat is another option to add to the S&C
coachs tool box of exercises.
Rationale
The jump squat is a power exercise that engages the major
extensors of the lower limbs (Fig 1) in a high velocity
movement. When repeated without pause, this becomes a
ballistic exercise that may be used as part of a plyometrics
programme.
Not all athletes have the coordination, technical or physical
ability to gain maximum benefit from weightlifting movements,
and therefore the jump squat can offer an alternative method
of developing explosive power.
Overview
The jump squat has been described in several variations. It
can:
utilise either a self selected or predetermined squat depth
be initiated with either a countermovement or from a static
start in the squat position
Stuart is currently the Head Strength and
Conditioning Coach for Glasgow Warriors. Stuart
has previously worked as a Lead S&C coach for
both the Scottish and English Institutes of Sport.
Before working in rugby, Stuart was the Lead S&C
coach for British Judo and England and GB
Womens Hockey. Stuart has a unique combination
of skills, as he graduated and worked as a
physiotherapist prior to working full-time as a
strength and conditioning coach. Stuarts sporting
achievements lie in the sport of Olympic
Weightlifting, where he represented Scotland at two
Commonwealth Games.
Stuart Yule is the column editor for the
Exercise of the Month section.
be carried out with either a pause between repetitions or

with continuous repeated efforts
For the purpose of this article, two variations will be discussed.
Gluteus Maximus
Hip extension
Gluteus Medius
Hip extension and lateral hip rotation
Quadriceps
Knee extension
Hamstrings
Hip extension
Erector spinae
Spinal and pelvic stabilisation
Latissimus dorsi
Adductors
Hip extension and stabilisation
Abdominals
Fig 1. Major muscle groups involved in the jump squat.

22
The exercise
Prior to discussion of the exercise itself, an
important caveat needs to be outlined. The squat
jump should only be introduced when athletes have
demonstrated competency in the back squat. The
correct technique for the back squat has previously
been described by Yule.8
The start position and descent for the jump squat are
the same as for the back squat (previously described
by Yule),8 and is shown in Fig 2 (start) and Fig 3
(descent to a parallel position). This is an example of
utilising a specified depth, and while this depth may
decrease the velocity, it may have use in developing
the power and postural control under acceleration in
novice jump squatters. This method can also be used
when pausing to reset between repetitions.
Figure 2
From the bottom of the parallel squat position, the

athlete then explosively extends their hips, knees and
ankles, aiming to achieve as much height as possible,
and subsequently landing with flexed knees to absorb
landing forces.
The starting point and initial descent are the same
when performing a jump squat to a self selected
depth (Fig 4). The athlete will drop to their self
selected depth and extend hips, knees and ankles
explosively to achieve maximum height. Upon
landing, the athlete will return directly to their self
selected depth and repeat the process for the
required number of repetitions. This method is
normally performed with no rest or pause between
repeated efforts and is described as a ballistic
exercise.
Practical Applications
Studies have shown that peak power can be
achieved with a wide variety of loadings that range
between 0% and 90% of 1RM back squat load.2,4,7
This is a massive variance and could be based on
the fact that studies have utilised a wide variety of
subjects, including weightlifters and elite power
trained athletes, and also encompassed upper and
lower body exercises with their associated variances
in system mass. This can sometimes lead to
confusion if the testing criteria for these loads are
not made clear, or are used in a generalised
manner.
However, when discussing the jump squat
specifically, it is more commonly reported that 30%
to 45% of 1RM back squat is the bar load at which
peak power is generated.2,5 Although this may be
higher for elite power sport athletes such as
weightlifters, most field sport and track athletes not
specifically trained in power exercises will achieve
peak power in the jump squat at or around 30% of
their 1RM back squat load. It should also be noted
that some individuals will achieve peak power at or
near body weight i.e. 0% of 1RM back squat bar
load.3,6 Interestingly, anecdotal data has suggested
that there is no significant difference between
maximal or optimal force outputs between a back
squat performed at 80% 1RM and a body weight
counter movement jump (CMJ), whereas the peak
power and peak velocity for the CMJ was
significantly greater than for the back squat.
However, this has not been substantiated by
published research.
Figure 3
Figure 4

Jump squats are an appropriate exercise for any

athlete who has to run, jump, accelerate, decelerate
and change direction rapidly or throw. It is an
explosive exercise that can elicit high power and force
generation without the need for high external loads,
and as mentioned above, can be used as a body weight
exercise that will still elicit high force and power
generation when performed maximally.
I would like to thank Paul Shields for his assistance in
this article.
4.
5.
References
1.
2.
3.
Aagaard,P., Simonsen, E. B., Andersen, J. L.,

Magnusson, P. & Dyhre-Poulsen, P. (2002). Increased
rate of force development and neural drive of human
skeletal muscle following resistance training. Journal of
Applied Physiology 93, 1318-1326.
Baker, D., Nance, S. & Moore, M. (2001). The load that
maximises the average mechanical power output during
jump squats in power-trained athletes. Journal of Strength
and Conditioning Research 15(1), 92-97.
Driss, T., Vandewalle, H., Quievre, J., Miller, C. & Monod,
H. (2001). Effects of external loading on power output in a
6.
7.
8.
squat jump on a force platform: A comparison between

strength and power athletes and sedentary individuals.
Journal of Sports Sciences. 19, 99-105.
Hoffman, J. R., Ratamess, N. A., Cooper, J. J., Kang, J.,
Chilakos, A. & Faigenbaum, A. D. (2005). Comparison of
loaded and unloaded jump squat training on
strength/power performance in college football players.
Journal of Strength and Conditioning Research. 19(4),
810-815.
Li, L., Olsen, M. W. & Winchester, J. B. (2008). A
proposed method for determining peak power in the jump
squat exercise. Journal of Strength and Conditioning
Research. 22(2), 326-331.
Rahmani, A., Viale, F., Dalleau, G. & Lacour, J-R. (2001).
Force/velocity relationships and power/velocity
relationships in squat exercise. European Journal of
Applied Physiology. 84, 227-232.
Stone, M. H., OBryant, H. S., McCoy, L., Coglianese, R.,
Lehmkuhl, M. & Schilling, B. (2003). Power and maximum
strength relationships during performance of dynamic and
static weighted jumps. Journal of Strength and
Conditioning Research. 17(1), 140-147.
Yule, S. (2007) The Back Squat. Professional Strength
and Conditioning. 8: 20-23.
Submission of Journal Articles

For anyone interested in writing an article for a future journal, please contact the editor Ian Jeffreys
(ian@uksca.org.uk).
Alternatively, go to www.uksca.org.uk for more detailed information regarding the submission guide for
authors. This will provide you with information including article length, the editing process and referencing.
We look forward to hearing from you!
Sports Massage & Soft Tissue Therapy Courses 2010/11

Do you want to:
www.spslearn.co.uk
The first stand-alone

sports massage education
programme in the UK to be
placed in the Framework for
Higher Education
Qualifications
(FHEQ)
become a qualified Sports Massage Practitioner

achieve a Qualification
grow your own business
Come and study with SPS. We:

offer a clear educational pathway with access to Higher
Education
are experienced and friendly tutors
are awarded by government recognised and regulated
awarding bodies
are near you
Apply today
Sports Performance Services Ltd
33 The Parade, Cardiff, CF24 3AD Tel 029 2048 9999
www.spslearn.co.uk
"The SPS Sports Massage course has added real value to my everyday practice as an S&C coach. It has furthered my understanding of functional
anatomy and has provided me with useful techniques that can be incorporated into an athletes regular training regime. I would recommend the
SPS course to any practitioner wishing to develop a new skill set into their practice." Matt Bramhall, EIS S&C Coach

24
The Five People

you Meet in
Heaven
Significant stops on a journey to becoming an
S&C coach
Nick Ward is the series Editor for The
Five People you Meet in Heaven.
He is the lead for S&C for TASS.
Nick Ward M.Kin. (Exercise and functional fitness),

BA (Hons) Sport Studies, CSCS, ASCC
Overview
Mitch Alboms book, The Five People you Meet in Heaven,
inspires the theme for this short series of articles. Based on
interesting, inspiring and challenging people we meet on our
journey, the purpose is to share experiences that people have had
along the way, and which hold some significance for their own
development.
Scott Pollock interviews Nick Grantham

Nick Grantham, MSc, ASCC, CSCS
Nick has become recognised as a
specialist in athletic preparation and
has helped athletes at all levels
achieve their personal goals and
ambitions. He has an honours
degree in Sport Science and a
Masters degree in Exercise and
Nutrition Science from the University
of Liverpool. As well as being a
certified Strength and Conditioning
Coach with the National Strength
and Conditioning Association, Nick is
recognised by the British Weight
Lifters Association and is an
accredited member of the UK
Strength and Conditioning
Association.
Scott Pollock is currently assistant

strength and conditioning coach at the
Sports Institute of Northern Ireland,
and a postgraduate student at
Teesside University. He is a certified
strength and conditioning specialist
through the NSCA, as well as an
accredited strength and conditioning
coach with the UKSCA. In this article,
Scott talks to one of his five people he
would want to meet in his S&C
heaven.
Most teenagers begin a university degree based on a general interest in

a subject without any clear idea of a future career in mind. For the lucky
few, opportunities or experiences arise which introduce us to a given
profession that subsequently becomes the focus of our career
aspirations. I followed a similar pattern and was fortunate to begin an
undergraduate degree around the same time a former regional director
of strength and conditioning was opening one of the first private S&C
facilities in the U.K. During my final year studying applied sport and
exercise science at Northumbria University, I completed an internship
with Nick Grantham (above) at SMART Fitness and began a venture into
the field of strength and conditioning. A few years on I returned to
SMART Fitness to catch up with Nick and introduce him to the wider S&C
community.
SP: Nick would you be able to outline for people just how your career in
strength and conditioning began and how it has developed to this point?
NG: After finishing my MSc, I started working with British Gymnastics as
a sport scientist/physiologist. However, I wasnt particularly excited by
running VO2 max tests and taking bloods. In fact, I was much more

interested in the training that went on between the

testing. I decided to take a bit of gamble and sat the
first NSCA strength and conditioning accreditation to
take place in the UK. Soon after that, I took up a
position with England Netball, which was one
of the first posts in the UK specifically
for S&C. Around the same time,
British Gymnastics asked me
back as a consultant in a
similar capacity. Following
this, I took up the
position of regional
director of S&C in the
West Midlands
branch of the E.I.S.,
which I did for 4
and a half years
before leaving to
open up Smart
Fitness.
SP: What drove
the decision to
open up your own
facility?
NG: I saw lots of
good athletes run
out of funding and
have no strength and
conditioning support
to turn to, other than
personal trainers in
health clubs. There were
also lots of good athletes and
age groupers with no access to
elite support, and I questioned the
service these guys were getting in the
health and fitness clubs from personal
trainers. I decided to put my money where my mouth
was, and make the quality service that was available to
elite athletes also available to the general population
and sub-elite athletes. I should say, that over the last
few years my views have changed a bit and Ive found
there are personal trainers out there who are very
good at what they do. Its like any industry, there are
good and bad practitioners and Im not so quick to
jump to conclusions now.
SP: Private S&C facilities are quite a rarity in the U.K.
compared to the States. Do you think that we are likely
to see more of these types of facilities emerge in the
next few years?
NG: More and more are starting to pop up. There is
definitely a trend towards more performance based
fitness. If you look at the popular magazines like Mens
Health, the content has changed over the past 10
years to now include squats, snatches, metabolic
conditioning etc., so I think people are waking up to
the fact that they were built to move, not just be sat
on machines. The demand is definitely there.
SP: What advice would you give to coaches considering
making a similar move and opening up their own
place?
NG: Location is everything. Your facility needs space
and you need to get the best kit your budget can
withstand because people will recognise the quality.
You need to hire good staff who have a thirst to be in
the industry. Also, dont assume that because you have
worked in elite sport that everyone will be falling over
themselves to come and train with you.
SP: Youve lectured quite extensively on recovery and

regeneration. What led to this being a particular area
of interest for you?
NG: This became a big area of focus for people during
the England Rugby world cup winning era,
but I was first exposed to it at England
Netball. Looking back, they were
really ahead of the curve with
contrast baths etc. However,
the light bulb really turned
on when listening to a
talk Vern Gambetta did
on training a few
years back. Vern
spoke about a trend
with coaches who
were focusing on
improving the last
1% of
performance, but
the same coaches
often forget about
the other 99%! I
took the same
idea and thought
about relating it to
recovery. I was
seeing athletes doing
a lot of the bells and
whistles stuff
(massage, ice baths
etc), but the very same
athletes were drinking red
bull, eating carrot cake and not
getting enough sleep! From
there, I sat down with Mark Jarvis and
came up with the Recovery pyramid. We
basically developed a process, much like training,
where in order to do the fancy stuff, you had to take
care of the basics first. It all links back to the idea of
the 24hour athlete. We maybe only see our athletes
1-2 hours a day and they can potentially go mess
everything up in the other 22 hours of the day by not
following appropriate regeneration techniques.
SP: What are some of the practices you put in place to
track the recovery and regeneration of your athletes?
NG: At England Netball we had training diaries, which
were really useful. We could upload the information
and after a couple of months really start to see trends.
I also have a look at athletes jump height and ground
contact time at the start of sessions to see where we
are. I have to say, a lot of the stuff I use comes more
from the art of coaching as opposed to the
recommendations printed in text books. For example,
when you work with athletes long enough, you can
meet them at the door and during the few minutes
walk to the gym know if its going to be a big session
or not. While on tour, the netball girls would do
multiple jumps for distance and I would measure them.
However, you could also look the other way and just
listen to the foot contacts and tell from the thuds and
slams that maybe it wasnt a day for high volume.
SP: There seems to be a move away from the
programming and monitoring of time under tension
(T.U.T.) in training programmes recently. Why do you
stick with it?
NG: Alywn Cosgrove came up with the idea of how the
industry will often over react or under react to

26
developments. What he was describing was a trend

where a technique, piece of equipment, training style
etc. comes out and everyone loves it, then people take
it too far, then no one uses it anymore. I think the
same reaction has happened with T.U.T. The use of
T.U.T. is an article in itself, but I use it primarily as a
coaching tool because if I were to write a programme
and have a younger S&C coach delivering it, their idea
of a slow and controlled movement might be
completely different to mine. However if I say I want a
3-2-3 tempo, then we know a lift is going to look a
certain way. It also allows me to work out, second for
second, just how long a session is going to take, so I
definitely think there is still a use for keeping it around
as a coaching tool. The problem is people started going
mad with it and prescribing ridiculous things.
SP: Do you have a coaching philosophy that you feel
best summarises what you do?
NG: The company strap line is Intelligent Training,
Effective Results. Actually a client came up with that.
He would train 2-3 hours a session to no real effect,
but then he started training with me doing 45 minute
sessions and his physique started to change. I keep
coming back to basics, if a push up is what we need to
do then thats what we do. I also think everyone needs
to train like an athlete, putting the effort in 50 out of
52 weeks a year is what gets you results. Overall, do
the basics, do it with intensity and do it consistently.
SP: Over the years youve helped develop a number of
coaches in the industry, but were there any key people
who you were able to learn from at different stages in
your career?
NG: My old P.E. teacher Mr Palmer had a real passion
for sport, which I picked up on. At university Dave
Kellett was the old guard who played a big part. I
learnt a lot from Lyn Gunson and Waimarama (Wai)
Taumaunu - both are unbelievable coaches who
understood sport and physical preparation and had this
ability to just read games and pick them apart. Not
that I want to big him up, but Alywn Cosgrove is a long
term friend as well as a former competitor. Hes the
guy I go to when I have a question.
SP: Whats the best part of your job?

NG: Having an impact and helping someone achieve a
goal. But dont get me wrong, theres a bit of ego in
there too. No-one ever gets up on a podium and
thanks their physiologist, but the S&C coach might get
a shout out! I like the interaction and not being stuck
behind a desk. I think coaches sometimes arent
viewed in the highest regard in the U.K., and theres
pressure on guys to move on to roles such as
performance director or administration type jobs when
they get older. Im only 38 and still want to be
coaching at 50.
SP: I understand you have an exciting few months
ahead, any products or presentations you would care
to tell us about?
NG: Were looking to continue to grow the business
and we have an exciting collaboration with Nike which
will hopefully spark a bit of excitement. I have a few
more consultancy roles coming up which is good,
because performance sport is my first passion. I have
been collaborating with Duncan French and we are
launching some information products in the near
future, which is exciting because this isnt an area
coaches in the U.K. have really explored to date. Im
kept pretty busy with my website
www.nickgrantham.com, and helping the team at EXFPerform Better with their workshop series.
[(ED.) Nick has recently presented a workshop for
TASS Strength and Conditioning and the information is
available to the TASS S&C Community at
www.tass.gov.uk]
If you have an interesting

individual you would like us to
meet, why not submit a similar
article for the next edition?


Journal 18

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Journal 18

Uploaded by

Copyright:

Available Formats

ISSN 1757-5834

The journal of the UK Strength & Conditioning Association

No. 18 SUMMER 2010

PERIODISATION OF TRAINING FOR

THE FIVE MINDS OF THE MODERN

EXERCISE OF THE MONTH

THE FIVE PEOPLE YOU MEET IN

1 Woodville Terrace, Lytham,

Such a highly visible tournament will produce a surge of interest in playing

UKSCA BOARD OF DIRECTORS ELECTION

Chairman of the Association

Directors of the Association

UKSCA MEMBER AT TASS S&C PERFORMANCE

UK STRENGTH AND CONDITIONING ASSOCIATION

UKSCA | Issue 18 | Summer 2010 w: www.uksca.org.uk e: info@uksca.org.uk

MESSAGE FROM THE

(under the direction of Dougi Bryce)

As the incoming Chair, I feel it is

women in strength and

First of all, many thanks to those

transparency and accountability of

UK STRENGTH AND CONDITIONING ASSOCIATION

The main conference offered a plethora of

Best wishes, and see you in 2011!

UK STRENGTH AND CONDITIONING ASSOCIATION

UKSCA | Issue 18 | Summer 2010 w: www.uksca.org.uk e: info@uksca.org.uk

Nick Chadd, MSc, BSc (Hons), ASCC, CSCS

Nick is a strength and conditioning

Many team sports require different components of physical fitness, often

UK STRENGTH AND CONDITIONING ASSOCIATION

The initial concept was introduced in the mid 1900s

sports, namely swimming, weightlifting and track and

UK STRENGTH AND CONDITIONING ASSOCIATION

UKSCA | Issue 18 | Summer 2010 w: www.uksca.org.uk e: info@uksca.org.uk

exactly known, however it is thought to have

restoration period of the targeted training

Conjugate Sequence System

UK STRENGTH AND CONDITIONING ASSOCIATION

be noted that it is vital that the level of athlete is

An Approach to Periodisation for

detail is assembled regarding elements such as the

UK STRENGTH AND CONDITIONING ASSOCIATION

UKSCA | Issue 18 | Summer 2010 w: www.uksca.org.uk e: info@uksca.org.uk

of time. However, poor planning and application of concurrent

Figure 1. An example Mesocycle and

1) Is there a systematic method of planning and application?

Allerheiligen, B. (2003) In season

UK STRENGTH AND CONDITIONING ASSOCIATION

Bondarchuk, A. (1998) Constructing a training

Conditioning. T.R Baechle and R.W Earle Eds.

UK STRENGTH AND CONDITIONING ASSOCIATION

UKSCA | Issue 18 | Summer 2010 w: www.uksca.org.uk e: info@uksca.org.uk

Getting the NAC of

It is almost impossible to go through an entire day without being told

Does antioxidant supplementation improve

Graeme Close is the column editor for

It is without doubt that uncontrolled ROS production can severely

Graeme is a lecturer at Liverpool John Moores University in cellular and metabolic

damage. Recently, there is overwhelming evidence to

suggests that VC treatment can modestly attenuate

Have cells signalled the end of

Does antioxidant supplementation

It has recently been discovered that ROS are vital

Eccentric exercise is known to induce muscle damage