Fitpro Network

FOOTBALLSPECIALPROGRAMMING, TRAININGAND INJURY PREVENTION

OCTOBER NOVEMBER 2010

type 2 diabetes - win a spa break - ViPR - science in football - right to reply

ARSENAL AND ENGLAND CAPTAIN

FAYE WHITESPEAKS EXCLUSIVELY TO NETWORK

plus

MEET OUR READER PANEL

VIBRATIONTRAININGFOR POST NATAL CONDITIONING

DEALING WITH

DOMS

THE CROSS FIT CHALLENGE

trust us, it hurts

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02 Lucozade.indd 2 10/9/10 13:52:35

OCTOBER NOVEMBER 2010 | FITPRO NETWORK

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STATE OF THE INDUSTRY

As an insatiably curious child I was often in trouble for pulling things apart to

see how they worked and for trying out ideas that, while they seemed to work for cartoon characters in various comics, clearly did not function in reality.

I tried hard to emulate the super-

speedy and bouncy footwear of

whoever it was who fixed the springs

to his shoes and was able to leap tall

buildings in the manner of one of the

heroes from the Water Margin, but to

no avail. The rusty mattress springs I

strapped to a pair of old rugby boots

merely caused the kid next door to

sprain his ankle rather badly (I was at

least smart enough to find someone

else to try them first).

Of course, little did I know that I

was at least 40 years ahead of my

time and should have been working

for Reebok, using pods instead

of springs to make my prototype

‘TonyTones’ unstable.

Before my test subject went off to

Manchester Royal Infirmary, there’s no

doubt that he was working hard to

maintain his balance: his hamstrings

and calves were working easily 11%

harder than normal and his glutes

were firing like a machine gun; an

extra 28% more than when he was

just wearing his Dunlop Green Flash.

My view on Reebok’s current

advertising campaign featuring model

Kelly Brook?

Déjà vu, dear reader, déjà vu. Back in the 1980s and early 1990s I actually

was working with Reebok, mainly in an advisory capacity and relating to the phenomenon that was Step Reebok. Anyway,

in 1993 the company began running a series of adverts with the strapline “work your butt off” (next to an image of a great butt, of course).

Also on the page was a claim about remarkably high energy expenditures for relatively low impact. Of course, I had seen the real “research” and knew that the energy expenditure claims came from power moves on a high step, while the impact data came from basic step patterns; unfortunately juxtaposed and misleading to say the least.

Cue the Advertising Standards Authority and an appearance of yours truly with Anne Robinson on Watchdog and the ads were withdrawn. Honesty matters in my world and I never worked with Reebok again.

Now there is no suggestion here that anyone was then, or is now, deliberately trying to con the public; there’s probably just some poor science going on.

Interestingly, a group of exercise scientists from the Exercise and Health Programme at the University of Wisconsin led by Dr John Pocari seem to have come to the same conclusion.1

Briefly, this group did some standard lab tests looking at oxygen cost, heart rate, ratings of perceived exertion and calorific expenditure,

plus electromyography to evaluate muscle activation in a number of subjects walking on a treadmill wearing different brands of footwear, including Reebok EasyTones (but not the famous TonyTones from 40 years ago).

The conclusion? “Across the board, none of the toning shoes showed statistically significant increases in either exercise response or muscle activation in any of the treadmill trials. There is simply no evidence to support the claims that these shoes will help wearers exercise more intensely, burn more calories or improve muscle strength and tone.”

According to Dr Pocari: “Don’t buy these shoes because of the claims that you’re going to tone your butt more or burn more calories. That’s absolutely wrong.”

Naturally, I’ve contacted Reebok and asked to see the research that supports their current advertising claims for this style of footwear. I’ve yet to receive a response.

www.fitpro.com/references

Tony is a coach, coach educator and high

performance scientist, with degrees in sport

science and sports medicine. He has

worked with Olympic and elite professional

sportsmen and women for over 25 years, and

has been technical editor at Fitness Professionals

since 1993.

Tony Lycholat

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A STEP TOO FAR?Tony Lycholat looks at the new trend in

footwear that promises you instant fitness.

"Little did I know that I was at least 40 years ahead of my time and should have been working for Reebok"

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FITPRO NETWORK | OCTOBER NOVEMBER 2010

CONTENTSFitpro Network – Your Personal Trainer | OCTOBER NOVEMBER 2010

STATE OF THE INDUSTRY When it comes to claims about footwear, Tony Lycholat puts the boot in

WHAT DOES 2012 MEAN TO YOU? Why PTs need to make the most of the Games

GIVEAWAYS Grab a great prize

WORD UP England captain Faye White

PRODUCT REVIEW (NEW) Will our reader panel rate or hate what they test?

SPORTS PSYCHOLOGISTS How do they influence performance?

Q&A Dealing with DOMS

TYPE 2 DIABETES How the condition can be managed through nutrition and exercise

RIGHT TO REPLY What’s the correct way to train with a kettlebell?

POST NATAL CLIENTS The benefits of vibration training

COMPETITION Win a luxurious break at a brand new spa

Editor's LetterWith the football season well under way, fans will be packing the stands and bookmakers counting the cash.

But there’s more to “the beautiful game” than glory and glamour, as any player or coach will know.

So among this issue’s themed articles, we tackle the mechanics of running on the

pitch, get hands-on with pre- and post-game massage and delve into the science behind two of the most common footballing injuries.

Morwenna Kirwan brings us her concluding article on type 2 diabetes and if you need to address the needs of post natal clients, our vibration training feature is a must-read.

There are also great prizes to be won – from DVDs to a relaxing getaway – and we introduce you to our new reader panel, who will be testing products on your behalf.

If you want to join them in a future issue, email [email protected] for more information.

Finally, if you’re feeling fit then take on “Fran”, the CrossFit circuit featured in this issue’s FitPro Challenge.

Mary Ferguson, Editor.

P8 Faye White

P28 Massage in football

3678

10121517

P17 Type 2 diabetes

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2023

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Fitpro Network – Your Personal Trainer | OCTOBER NOVEMBER 2010

RESEARCH REVIEW Reading between the lines in Science and Soccer

MASSAGE IN FOOTBALL How it can influence performance on the pitch

MECHANICS OF MOVEMENT Exclusive extract from SAQ Football

ViPR CONDITIONING Improve player performance with a few simple moves

WOMEN IN FOOTBALL Charlton FC’s technical director of women’s football on the differences between male and female players

THE HAMSTRING AND PILATES How Pilates can help prevent and rehabilitate hamstring injury

COMMON INJURY Paul Wright on the Achilles tendon

TACKLING THE TAX MAN Advice on making the October 31 deadline

INSPIRATION PT Mark Anthony on how he made it in the business

SOFT SKILLS Getting inside your client’s head

CHALLENGE FITPRO CrossFit throw down the gauntlet

P32 ViPRTM conditioning

P35 Women in football

EDITORIALEditor | Mary Ferguson Communications manager | Stephen BuckleyEditorial manager | Ruth BushiTechnical editor | Tony Lycholat

Graphic designer | Michael WheelerProduction manager | Vicki McGrath

[email protected]

ADVERTISING AND [email protected]

See references to articles at www.fitpro.com/references

P30 Mechanics of movement

FitPro is a supporter of the Access Sport Charitywww.accesssport.co.uk

| @fitpro_online | fitproltd

FitPro network is protected by copyright and nothing can be reprinted wholly or in part without written permission.The statements and opinions contained in the articles of FitPro are solely those of the individual authors and contributors and not of Fitness Professionals or its affiliates. The appearance of advertisements in the magazines is not a warranty, endorsement or approval of the products or services. Fitness Professionals disclaims responsibility for any injury to persons or property resulting from any ideas or products referred to in the articles or advertisements.

FOOTBALL ISSUE

Contact Fitpro Network at:Fitpro NetworkKalbarri House107-113 London RoadLondon E13 0DA

Call +44 (0)20 8586 0101Fax +44 (0)20 8586 0685www.fitpro.com

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CONNECT


PRODUCT REVIEW

According to the manufacturers, this is the world’s first designer exercise bike, claiming to be “a

new solution for the luxury fitness world.”

Made from carbon, steel and glass fibres and weighing 120lb, it has been designed to reproduce the dynamics and performance of road cycling, with an emphasis on aesthetics.

It is also the first exercise bike to use an epicycloid system, which works by generating a concentrated magnetic field using a copper ring rotated at a high speed in front of five magnets, which can be moved backwards or forwards via the touch-screen display to control the strength.

Ciclotte was designed by Luca Schieppati

and is made by the Italian Lamiflex Group.

Matthew Barker tested the bike. He

said, “I wasn’t expecting this piece

of ‘design’ equipment to be quite so

functional. It doesn’t look like your typical

exercise bike in any way, which made me

slightly skeptical; however, once I started

pedaling, any uncertainty vanished. Much

more comfortable than your usual static

bike, it provided movement and resistance

so it felt as if I was riding on the road.

“While I wouldn’t recommend it for

serious cycling enthusiasts, it certainly

provides a great workout and looks

amazing.”

Ciclotte’s RRP is £6,800. www.ciclotte.com

STATIONARY EXERCISE BIKECICLOTTE

These K-Swiss trainers have been

designed as the ideal all-round

training shoe for gym users,

fitness classes and entry-level running.

They also withstand the performance

demands from world-class athletes, such

as Ironman champion Andreas Raelert,

who have adopted Tubes as their favourite

cross-trainer.

The cylindrical tubing technology in

the sole of the shoe works with the

natural movement of the foot in motion, providing support, stability and exceptional cushioning. The large engineered tubes on the outside of the heel absorb more of the impact on heel strike, while the smaller cylinders on the inside of the heel provide stability and reduce the risk of overpronation.

The shoe is lightweight and has a breathable upper mesh combined with a synthetic lining to allow cool air to circulate during training.

The trainers were tested by running coach

Bisi Imafidon. She said, “The shoes

attracted a lot of comments and questions.

I wore them for a coached running session

and then did some sprinting myself in them,

and they definitely felt lighter in the heel

than others I have worn.

“As I was running I felt much quicker off

the ground – similar to a spring – and the

cushioned design made me feel like I was

using less force to push off.”

Tubes Run 100 are priced from £50. www.kswiss.co.uk

TUBES RUN 100K-SWISS

Ciclotte – New solution?

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CONNECT

PRODUCT REVIEW

Online course: Basic Nutrition for Sport and Exercise Performance – Module 1

Developed by Lucozade Sport and written by Nicholas Morgan, this course is delivered in

two modules.

Module 1, reviewed here, is a 3-4-hour learning experience that covers three key areas of sports nutrition and results in 4 REPs points.

The course provides a strong foundation on the theoretical principles but is heavily driven towards the direct application

of this information to the client, so the module includes an “application” task throughout.

All three sections are composed of two parts, with the information provided in video format.

Tom Stayt tested Module 1. He said: “The course took me 4-5 hours to complete and it would certainly be beneficial for those who feel they need to brush up on their nutrition knowledge or feel more

confident giving advice to clients.

“The combination of the factsheets and the video worked well and allow flexibility in how you work through the course.

“More expensive courses may go into more detail but this is ideal as a refresher, or introduction to the area.”

Each module costs £120.83 and is worth 4 REPs points. The course can be accessed via PTontheNet at www.PTontheNet.com

LUCOZADE SPORT®

Matthew Barker has been health club manager at Titanic Spa in West Yorkshire for the past two years. He has worked in the fitness industry for many years and was previously with Total Fitness.

MATTHEW BARKER

Tom Stayt is a former professional cricket player who qualified as a Level 3 advanced personal trainer in 2009.

He runs his own PT business in Bath, and has recently opened his own studio.

TOM STAYT

Do you want to test products for FitPro? For the chance to join Network’s reader review panel, email [email protected], including a short bio and a recent photo of yourself.

PRODUCT REVIEW PANEL MEMBERS NEEDED

Meet this issue’s Reader Review panel

Bisi Imafidon is a qualified personal trainer and UK Athletics Level 2 endurance coach.

She coaches runners across London and teaches group exercise classes at leisure centres in the capital.

BISI IMAFIDON

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12

INSIGHT


Fitpro Network takes a closer look at sport and exercise psychologists and asks how they influence performance.

UNDERTHE MICROSCOPE

According to the British Psychological Society (BPS), sport and exercise psychology is the branch

of psychology concerned with understanding the behaviour, mental processes and well-being of people who are involved in sport and exercise. Practitioners

typically specialise in either the sport or exercise branches, though some work equally in both fields.1

The BPS also lists the type of

work that sport and

exercise psychologists are typically engaged in, including:

Helping elite performers 1. to develop preparation strategies to deal with the demands of competition and training

Applying research into 2. motor learning and psycho-physiological processes to maximise practice and fitness regimes

Assisting coaches, managers 3. and referees with enhancing their interpersonal and communication skills

Counselling injured athletes 4. during their rehabilitation

Advising youth sport 5. performers travelling to international fixtures on how to deal with disappointment, homesickness and family problems

Working with health 6. promotion staff to increase exercise motivation and adherence in sedentary individuals

Facilitating an optimal 7. motivational climate for the clients of exercise instructors

Optimising the psychosocial 8. benefits that cardiac patients can gain from their exercise involvement

One of the UK’s most well-known “sport psychologists”, Dr Steve Peters, who worked with many of

Britain’s Olympic Gold medallists at the Beijing Olympics (and particularly the cyclists) is actually not a psychologist but a medically qualified forensic psychiatrist.

He has previously described his role as “motivating athletes and helping them to understand their own mind and how their mind works. It is all about shifting personalities.”2

Many would argue that the in-depth medical training that Peters has had, allied to his deep understanding of psychiatry, sets him apart from those who have followed a less rigorous sport science route.

Sport and exercise psychology: who’s qualified?Of all the sport science disciplines, sport and exercise psychology arguably suffers most from frauds and conmen.

The fact that the title “psychologist” is not protected by UK law means that there are many unqualified people offering psychological support services to the exercising public in general and to individual sportsmen and women.

However, the term “chartered psychologist” is legally recognised and the BPS recommends this as the benchmark of professional recognition, reflecting the highest standards of experience and expertise.

Of all the sport science disciplines, sport and exercise psychology arguably suffers most from frauds and conmen.

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INSIGHT

Note that the British Association of Sport and Exercise Sciences (BASES) also has an accreditation process for sport and exercise

psychologists.3

Research reviewsSince it seems to be a regular topic of discussion within the profession, it is probably worth briefly reviewing what Professor Mark Andersen has to say on the topic of charlatans and what sports and exercise psychologists actually do, particularly with respect to high- performance sport.

Writing last year in The Sport and Exercise Scientist, Andersen observes that sport psychology had humble beginnings in the 1960s and 1970s, as did athletic trainers and strength and conditioning specialists.

Yet while the latter professions have membership organisations that now have over 30,000 professional members each, the Association for Applied Sport Psychology (AASP) and the International Society of Sport Psychology (ISSP), between them have only 2,000 members in total.4

Andersen is keen to make this point since he believes that “one serious problem is that sport psychology seems to attract an inordinate number of self-promoters and charlatans who leave trails of alienation behind them, making it a continuing slog for trained professionals to gain respect.”

Andersen pulls no punches, commenting on the “poorly trained people and media glamour hounds” who are regularly wheeled out in his native Australia, noting that they are all too often more than happy to comment on an athlete’s mental state live on television. And let’s be honest, it happens with alarming regularity here in the UK, too.

Yet Andersen has other issues with his own profession. “Even among the legitimate sport psychologists I have encountered over the last 25 years,” he says, “about half of them have left me wondering whether they would be of any help to athletes and coaches. They have too

much personal baggage, they are working out (at the expense of their clients) or they are just plain incompetent.”

Interestingly, part of the internal problem that Andersen believes his profession needs to address is the “focus on performance enhancement”.

As he goes on to argue, “When the research on our claims of performance enhancement is closely examined, there are relatively few studies that use real competitive athletes, undergoing psychological skills training interventions in randomised controlled trials, with actual real-world competition performance as the dependent variables, showing a direct connection between our interventions and performance improvements.”

Following a number of acutely observed examples, Andersen goes on to describe one of his most admired sport psychologists, Shane Murphy, who once wrote, “The sport psychology literature is filled with texts that describe techniques and interventions. Although many of these works are excellent, they leave the lingering impression that sport psychology is the sum of such interventions as goal-setting, visualisation and attention-control training.

“Yet the practising sport psychologist realises that knowledge of such techniques is but the first step in a long journey towards gaining proficiency in actually being able to help athletes … reflecting on my own work with elite athletes I observe how infrequently I ever do such straightforward interventions such as those we see studied so often in our journals.”

Despite Professor Andersen’s reservations, you will find sport and exercise psychologists well represented at the Olympics Games (whether at pre-Games holding camps or the Games themselves).

And, if you want to know what they do – in their own words – then the Sport & Exercise Psychology Review from the BPS focusing on “Reflections on Athens”5 is a great place to start. fn

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14 ADs.indd 14 10/9/10 14:15:06

“Countless studies have looked at how best to treat DOMS.”


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HEALTH

DOMS has been described as “the sensation or pain in the skeletal muscles that occurs following unaccustomed muscular exertion. The soreness normally increases in intensity in the first 24 hours after exercise, peaks from 24-72 hrs, then subsides so that 5-7 days post-exercise, it is gone”.1

In the laboratory, the most predictable way of producing DOMS is to have muscles perform eccentric contractions (e.g. downhill stepping or running, or focusing on lowering weights during resistance exercises) although relatively high-intensity, unaccustomed exercise involving both concentric and eccentric contractions can also produce the same effect.

DOMS is believed to be the result of high mechanical forces produced during exercise (and high forces per number of muscle fibres are a feature of eccentric loading) that leads to a disruption of structural muscle proteins and/or damage to connective tissues.

This then leads to acute inflammation, which in turn leads to muscle soreness and loss of function (i.e. decreased force production and range of motion). It has nothing to do with lactic acid, incidentally.

Countless studies have looked at how best to treat DOMS. Those studies that have looked at treating DOMS with non-steroidal anti-inflammatory medications (NSAIDs) (e.g. ibuprofen) are collectively inconclusive, but NSAIDs may, in some instances, alleviate some symptoms.

Similarly, treatments using other conventional therapies, such as ice, massage and passive stretching, also show very mixed results. Light exercise may be helpful.2

The best strategy is undoubtedly to prevent DOMS, if possible. It goes without saying that warming up appropriately and thoroughly

is recommended as part of your training session.

Care should be taken in the choice of any exercises or drills, bearing in mind that high-intensity and/or high-volume

eccentric contractions result in high mechanical forces.

You should also tread cautiously in the first instance with training programmes (e.g. “heavy negatives” in the weights room) that have a very demanding eccentric component.

Remember, too, that abrupt stopping, braking and “cutting” manoeuvres in many sports involve high eccentric and high-intensity muscle contractions generally.

Also of utmost importance is how the workload is progressed. Adding too many reps and sets too quickly in the weights room, or increasing the number of drills, or the number of minutes played in training too rapidly from one session to the next is many an exerciser’s downfall.

The good news is that there appears to be a protective element associated with a bout of DOMS.

In other words and as long as the DOMS is not that severe that subsequent exercise is curtailed for two or more weeks, then returning to exercise following a session that produced DOMS tends not to be as problematic when that session is repeated.1

However, once the session falls into the category of “unaccustomed and vigorous” (and this can be if a session, particularly one involving eccentric loading, is not repeated after a few weeks), then DOMS will reappear. Yet another reason not to stop exercising.


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I have had lots of queries from clients about how to minimise DOMS and how to treat it when it occurs. What can I suggest?

Q&AEach issue, we ask our bank of experts to answer one of your training-related questions. This issue we tackle the subject of Delayed Onset Muscle Soreness (DOMS).

In association with

GOT A QUESTION?Email it to [email protected] and we may print it next issue.

www.ptonthenet.com

For more Q&As - visit ptonthenet.com - the most comprehensive online education resource for fitness professionals.

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HEALTH


Whole-body vibration training may be the best way to condition new mothers according to Jenny Burrell, pre and post natal educator and founder of Burrell Education.

Mothering a new baby is a tough job, requiring the constant lifting and carrying of an ever-increasing weight, not to

mention the countless squats and lunges performed throughout an extremely long “working day”.

But in the wake of childbirth, new mothers find themselves severely lacking in energy, vitality and functional strength, especially with regards to their core and pelvic floor – the foundation of all true strength.

As fitness professionals seeking to serve this client group, one of our major challenges is to create exercise programmes that mirror the activities of daily life for the post natal client, ensuring we create mums who are truly fit for purpose.

Whole-body vibration trainingIn order to restore strength, function, muscle tone and energy while simultaneously reducing unwanted pregnancy fat stores, women need a highly effective but time-efficient and non-draining exercise solution, which is where whole-body vibration training (WBV) can help.

I believe that WBV training, combined with the principles of restoring lumbopelvic stability,1 works to accelerate the results of each exercise session without a corresponding increase in effort – great for the post-natal client who is typically sleep-deprived, time-poor and energy deficient.

The physiological and system changes that occur during pregnancy can create a lasting legacy well into the post-natal period and need to be considered when planning restorative exercise for this population.

When WBV is incorporated into an exercise session, both target and non-target musculature is stimulated unconsciously by the multi-directional vibrating plate and absorbs the vibration at hugely increased speeds of between 30-50 times per second.

This leads to a highly significant rise in muscle contraction and fitness gains

without the traditional increase in loading (i.e., lifting a progressively heavier weight). This major factor creates the potential for a shorter workout compared with traditional earth-based training.1

Suggested exercises and how they benefit the clientGood practice would involve starting work with a beginner client on the lowest level of vibration combined with a modest work/rest ratio.

A frequency of 30Hz for 30 seconds on a low setting is ideal. As the client improves in strength, stamina and ability, the period of work and the level of vibration can be advanced using standard

progression protocols.

Changes to posture/biomechanics •– typically upper and lower crossed syndrome

Decrease in muscle tone and •strength, proprioception and balance

Core disfunction – this may include •rectus distension, pelvic floor muscle weakness, tissue and/or nerve damage, non-optimal breathing, lack of function in erector musculature and fascia, reduced sensation and neurological disconnection to abdominal muscles.

Possible issues for the post-natal client

Jenny Burrell is founder of Burrell Education and runs her own pre/post natal fitness and therapy practice in West London. Jenny is also the pre/post natal exercise tutor for Drummond Education.

www.burrelleducation.com


JENNY BURRELL

VIBRATION TRAININGFOR THE POST NATAL CLIENT

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HEALTH

The “Superman”

In the flexed-hip, neutral spine position, the client is asked to contract TVA. The abdominals are challenged by a combination of factors: resisting gravity, TVA contraction and unconscious stimulation via WBV.

The vibrations also provide unconscious work for the pelvic floor. Additionally, the resisted bend-to-extend pattern of the deadlift fires the core by providing work more specifically for the lumbar multifidus, erector spinae muscles and thoracolumbar fascia.3,4

Resistance band deadlift

A familiar core exercise that is supersized by adding WBV. When performing this exercise on the vibration platform the client will find their stability, and consequently their core, is even further challenged.

Again in the flexed hip position, the client is asked to contract TVA (also firing pelvic floor muscles). While simultaneously maintaining TVA activation, the client draws the resistance band apart, providing work for the thoracic postural muscles, while the lumbar and erector muscles and associated fascia are stimulated by maintaining the hip-hinged position and TVA activation.4,3

Kneeling scapular retraction

Restoring glute strength in the post natal period is a vital component of improving both posture and functional strength. This exercise asks the client to work with an inverted front foot to activate the gluteus maximus even before we take into account the weighted lunge and the added vibration.

This move will bring life to even the sleepiest of post natal bottoms and also provides great work for the thoracic postural muscles. This exercise can also be performed using a resistance band attached to the fixed handles of a machine.4

The “faster ass”

Working on the principle of providing eccentric and concentric work for the pelvic floor muscles in relation to their attachments to the ischial tuberosities, the client is coached to maintain TVA contraction throughout. On performing the hip-hitch (concentric for pelvic muscles) after first lowering the foot towards the ground (eccentric for pelvic floor muscles) she is also coached to perform a kegel pelvic floor contraction simultaneously. This mode of working the pelvic floor is also hugely accentuated by the addition of vibration providing unconscious work. And just for extra measure, there are also great toning benefits for the glutes and musculature of the standing leg.

Kegel hip hitch

Continued on p22



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HEALTH


This is an entry-level exercise for the early post natal client. While maintaining a neutral spine, TVA activation, isometric double-handed presses are coached. These two moves provide great stimulation for the whole hoop of the core (including the pelvic floor) and accelerated muscle activity is provided by the addition of vibration.

Neutral spine hand pushes

A six-point box position is adopted by adding a step platform close the plate. The client is coached to contract TVA (working the prone core against gravity) and then lift her knees two inches off the plate while maintaining the TVA contraction and a neutral spine.

When performing the entry-level version of this exercise, the client is coached to lift and lower the knees (each move being held for approximately two seconds), but this exercise can easily be progressed by asking the client to hold the elevated position for longer or by also incorporating palm lifts.

The “Campbell Crunch”

This move combines the core muscles resisting the effects of gravity in the prone position with extra stimulus for the pelvic floor through pelvic tilting, plus simultaneous kegel contractions.

As the pelvis is moved into the neutral position and the client reports pelvic floor activation (heightened by the vibrations), she is also coached to perform a simultaneous kegel contraction.

Ab-scooping kegels

Here, the rectus abdominis flexion and extension is performed in the prone kneeling position. The client is coached to activate TVA throughout and the trainer helps the client truly visualise the concentric and eccentric phases of the exercise as the knee is brought in and then the leg is extended out.

Vibration creates extra stimulation to the whole core and greatly accelerates the benefits and results of this exercise.3

Plate scoop and crunch

The bridge position simultaneously fires the glutes, hamstrings and low back and coaching the client to maintain a neutral pelvis is the most ideal position for pelvic floor activation. Adding adduction by squeezing a ball between the knees creates further stimulus for the pelvic floor muscles by stimulating the adductors as synergists.

Bridge with adduction ALLIED TOURS

Kathryn CullenInstructors Need Balls and Core/Body Conditioning Kathryn is available for in-house workshops on the above topics.

For more information or to book a workshop please call Education in Action

on 01420 561 271 or email [email protected]

Jayne NichollsFreestyle fitness yoga two-day certification

Nov 6-7 Nottingham

Jayne’s tourNov 13 Bristol, Nov 14 London, Nov 20 Guildford, Nov 21 Herts,

Nov 27 Essex, Dec 4 Kent

Child’s play kids’ fitness tour with Jane Chinery

Nov 14 Birmingham

Jayne’s advanced yoga tourNov 28 Bristol

Register atwww.groupxtraining.com

Kalbarri House107-113 London Road

London E13 0DATel: +44 (0)20 8586 0101Fax: +44 (0)20 8586 0685

Email: [email protected]: www.fitpro.com



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COMPETITION

COMPETITION

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Set within 135 acres of beautiful grounds, Lifehouse offers guests a unique revitalising spa and well-being experience. With a dedicated team of house experts, specialising in key areas such as fitness, life coaching, nutrition, spiritual awareness, weight loss, and medical, alternative and holistic therapy, guests can tailor-make their Lifehouse experience according to their individual needs.

Active guests can choose from an extensive programme of activities, such as fitness classes, bike trails and running tracks, while those looking to relax can sit back and enjoy the impressive spa offering.

For your chance to win this fantastic prize, visit www.fitpro.com/giveaways and log in using your membership number.

The closing date is 25 November 2010.

Subject to availability. Prize is non-transferable or exchangeable for cash. Prize valid until Dec 2011.

Terms and conditions

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If you aren’t lucky enough to win: call Lifehouse on 01255 860 050, email [email protected] or visit www.lifehouse.co.uk for more information.

GIVEAWAY

Lifehouse is a new contemporary health spa opening in December. FitPro has teamed up with them to give away a two-night stay for you and a friend.

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32

CONDITIONING FOR FOOTBALL


There are a great many different movement demands in the game of football. Most of the efforts coaches and trainers consider in a traditional training and conditioning programme involve “lifting” considerations; in other words, lifting up and against of field of gravity – think of squatting, lunging and overhead presses.

While these are excellent drills (because we are on our feet and promoting consistent chain-reaction mechanics that will carry over to sport), they are incomplete. We also need to consider the all-important

“shifting” considerations so that maximum carry-over is realised. We often forget to consider this very important aspect of training, perhaps because it is rarely seen (or even thought about) in the gym setting.

“Shifting” training involves moving a load through a field of gravity, not simply against it. Think about carrying boxes during a home move – we are “lifting” (against a field of gravity) and “shifting” (moving the boxes through a field of gravity from point A to point B as we shift across the floor). Now consider the game of football.

We are moving in varying angles across the pitch, many times with an opposing player forcefully in contact with us. This requires proper training and conditioning for effective transfer.

ViPR was designed to be “lifted’ and “shifted”. Consider the drills listed below. Each will involve a lifting component and a shifting component, which is absolutely necessary for the structural and neural demands the football athlete will need to master, to maximise his or her abilities on the pitch.

Michol Dalcourt reveals some of the moves he has developed exclusively for premiership team Fulham FC.

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Begin with a front carry hold. Perform a posterior lunge to a controlled range of motion.

At the deepest part of the lunge, perform a subtle posterior shoulder lean, and ensure that the motion is through the anterior hips and not the lumbar spine. Return to standing.

Regressions: Reduce the range of motion in both the handprint and footprint. Avoid the posterior lean in the shoulders. Use a lighter ViPR.

Progressions: Add jump lunges. Use a heavier ViPR.

Carry (front), lunge to posterior trunk lean, posterior lunge

FUNCTIONAL FITNESSUSING VIPRTM TO CONDITION FOR FOOTBALL

Begin with a two-handed neutral hold. Facing straight ahead, begin by quickly rotating to one side and perform two small and quick shuffles in a posterior/lateral position. In one bound, explosively return to the start position and repeat the action to the opposite side. Ensure that the movements are through the hips, while maintaining a tall spine.

Regressions: Reduce the range of motion in both the handprint and the footprint. You may wish to avoid the bound and keep with the shuffle. Use a lighter ViPR.

Progressions: A more explosive bound. Use a heavier ViPR.

Shift (transverse), standing hip tri-plane load, shuffle into bound

A

BC

A B C D

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CONDITIONING FOR FOOTBALL

Begin with a two-handed neutral hold, with the ViPR at shoulder height. Perform a jump in the anterior – lateral angulation and, as you land from the jump, drive the ViPR laterally in that direction. Continue the zig-zag jump pattern as you drive the ViPR side to side.

Regressions: Reduce the range of motion in both the handprint and footprint. Use a lighter ViPR.

Progressions: Use more forceful ViPR reaches and increase the speed. Use a heavier ViPR.

Shift (frontal), standing jumps, zig-zag jumps

Begin with a one-hand tilt hold and with an “in-place” run. As you tilt in the posterior, lateral angulation, take an “out-turn” step, maintaining good floor contact with the big toe. Come back to centre and repeat to the opposite side.

Regressions: Reduce the range of motion in both the handprint and footprint. Use a lighter ViPR.

Progressions: Increase the speed. Use a heavier ViPR.

(Transverse) standing hip external rotation, shuffle into step

Begin with a two-handed wide hold. Begin with the ViPR at shoulder height – if it is heavy, ensure to grip the bottom edge and ensure the wrists are straight and in line with the forearm. Perform a transverse plane bound to one side. Plant with the outside leg and drive the ViPR in the lateral angulation (only to a ROM that is controlled). Return back to centre and shuffle and bound to the opposite side.

Regressions: Reduce the range of motion in both the handprint and footprint. You may wish to begin simply with the footprint and leave the handprint static. Use a lighter ViPR.

Progressions: Increase the speed, but maintain a quality movement. Add a larger bound or use a heavier ViPR.

Shift (frontal), standing hip external rotation, shuffle into bound

A B C D

A B C D

A B C

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40

PROFESSIONAL DEVELOPMENT


TACKLING

THE

Accountant David Frederick explains how self-employed personal trainers can make sure their tax return is completed by 31 October.

As the end of October draws near, you are fast running out of time to complete and submit a paper tax return. Flicking through your

business diary is a good starting point, as it should have a record of all the clients you have seen during the year. It also provides a good way of confirming that all clients have been invoiced and are recorded in your sales ledger or its variation. Furthermore, it helps you avoid the risk of HMRC penalties for understating your income.

Gym hire fees are the main expense incurred by most independent fitness professionals, so it’s imperative that your records have picked up 52 weeks’ worth of payments. Some assignments would have been under PAYE, especially if you worked for local authorities. Therefore, you will need to complete an employment page of the tax return for each employer. To assist you in the process, you should be in possession of either a P45 or P60 for each employer.

Engaging the services of an accountant to help will incur a fee but will provide piece of mind. However, if you want to go it alone, you should consider the following tips.

Start the process earlyYou will need to draw information from various sources dependent on your business and this may be time consuming.

Maintain proper recordsAn early start is reliant upon a reliable and proper record-keeping system. This will save you time and the risk of HMRC penalties for not maintaining proper records.

Avoid leaving blanksBlank boxes or omitted data may provide HMRC inspectors with a desire to take a closer look into your affairs. If you don’t have the actual figures, provide a reasonable estimate and state that in the area provided. Don’t forget to provide the actual figure to HMRC as soon as possible thereafter.

Make use of your last tax returnIf this is not your first time, use last year’s

tax return as a point of reference for the

static data and a reminder of the sections

that you need to complete. Don’t forget

that some things may change. You may

have had additional income to add to the

current tax return.

Declare all incomeAvoid deliberate and wrongful disclosure, as the penalty is now as high as 100% of the undeclared tax liability. Depending on the size of non-declaration, HMRC promises to give you personal attention for the next five years.

Double-check your tax returnAlways double-check the details on your tax return before submission. Minor errors such as your name, address, date of birth, signature and absence of date on tax returns are responsible for HMRC rejecting a large proportion of tax returns at the first hurdle.

Make notesAlways keep detailed notes of all your entries on your tax return plus a copy of the original that you have sent off to HMRC. In 18 months’ time, it may be difficult to explain one or more entries on your tax return to HMRC.

If you miss 31 October, don’t panic. Apply immediately to use online filing and make sure you hit the subsequent deadline of 31 January 2011.

David Frederick is principal of Marcus Bishop Associates.

www.marcus-bishop.com

DAVID FREDERICK

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"Gym hire fees are the main expense incurred by most independent fitness professionals"

TAX DEADLINE

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INSPIRATION

As a youngster, I had champion boxers, weightlifters and sprinters in my family so was able to absorb

a lot of knowledge. At 15, I walked into a bodybuilding gym weighing nine stone and fell in love with weights, and the change in my physique inspired me to qualify as a personal trainer. I had no idea deep down that I would excel in my career; at that time, I just wanted to do something I believed in.

When I first started training people I charged £10 an hour, but now it’s £165 and I count Billie Piper, Katie Price, Bella Freud, Caroline Flack and the Qatar royal family among my clients.

The secrets to successThere are a lot of fantastic PTs in London and throughout the UK but my passion for fitness and love of watching clients transform is what sets me apart.

My greatest achievement I think is yet to come with my new flagship studio in Notting Hill. It’s a brand new concept that

I’ve been planning for six years, ever since

I’ve had my facilities in Holland Park.

Building a brandWhen I was bodybuilding, I was constantly

trying out different methods of honing my

physique and devised my own six-week

plan that evolved into my Body Systems

programme, which is what I’m known for.

I was also one of the first PTs to create

fitness Podcasts and I regularly appear as an

expert in print media and on TV.

Since January, I have run successful boot

camps in Spain and I really believe that

trainers need to become more broadminded

and open their minds to new opportunities.

They can do more than just stick with one

level of income from one-on-one PT work.

Walking the walkI train myself six days a week, separating my

sessions into strength, skipping and boxing,

and running. I never eat carbohydrates after

19:00 and use the palm of my hand as a guide for portion control.

Trainers often give really complex nutritional advice to their clients but I really do keep things that simple. It’s very important to look after yourself as a PT but it’s not just about the way you look. You could have the best body in the world but, if you can’t motivate people to keep coming back, you will not be a success.

Looking aheadI think with the new studio I’ve created a concept I can replicate and, in the next five years, I’m planning expansion into Mayfair, Dubai and the US. New York just blows me away when I visit – everyone there exercises and personal training is booming, even though the methods are quite old-school. It makes me realise that the UK industry’s main challenge is definitely to engage more people.

www.markanthonysuk.com

"My love of watching clients transform is what sets me apart"

Famed for his Body Systems™ training method and A-list client base, PT Mark Anthony reveals how he rose to the top and why that still isn’t high enough.

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MARK ANTHONYIn a new regular feature for Network, we profile successful industry professionals.

41 Marc Anthony.indd 41 10/9/10 14:52:00

46


LAST WORD

CHALLENGE FITPROOCTOBER NOVEMBER 2010

The October/November issue of Fitpro features a review of a CrossFit Central London exercise session. To get your hands on a copy, email [email protected]

This issue’s challenge comes from the team at CrossFit Central London. Owner Brian Sharp selected one of his best trainers, Dellus West, to complete one of their most popular workouts.

HOW DID YOU COMPARE? LOG ON TO WWW.FITPRO.COM/CHALLENGE TO FIND OUT

THIS ISSUE'S CHALLENGE: THE "FRAN"

EQUIPMENT NEEDED: 43kg barbell, chin-up bar

THE TEST

Think you can beat his time? Prove it by filming yourself and sending it to [email protected]

Perform 21 thrusters with the barbell. A thruster is a front squat followed by push press, performed in a single movement.

21 THRUSTERS

DELLUS'S TIME

2.16 mins

Brian said: “This is one of the benchmark CrossFit workouts and it’s simple, but not easy. “It is only two movements and the weight is relatively light, but the metabolic hit is amazing. You won’t forget your first Fran.”

When we filmed the challenge, Dellus smashed his personal best by 27 seconds. He also beat the gym’s record by 15 seconds.

Perform 21 chin-ups, using whichever method you prefer to get up there. Dellus chose a butterfly movement.

21 CHIN-UPS

Watch Dellus perform this challenge at www.fitpro.com/challenge

THRUSTER POSITION 1

CHIN-UP POSITION 1

THRUSTER POSITION 2

CHIN-UP POSITION 2

Repeat the circuit with 15 repetitions, and then 9.

AND AGAIN ..

For more video tips and tuition check out the

fitpro youtube channel at www.youtube.com/fitproltd

46 Challenge.indd 46 13/9/10 15:07:16

47 Lucozade.indd 47 10/9/10 14:59:06

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