Fit For Football EBook

Our Key Objectives Reduce the amount of common non-contact injuries so you are never sat off the field unable to help your team. Maximise your speed over short distances and the ability to change direction, quickly. Make you recover faster, so you can make the next sprint as fast as the last one. Make you powerful; increase your ability to hold people off, jump higher, further.

Purpose of program Fit For Football has been developed to take away the guess work and help you get better at your sport. The exercise, nutrition and injury prevention information contained in this program will allow you to improve your game time performance and get the most out of your body.

Winning is much more fun than losing... Your Trainer This program has been developed by Simon Jeffery, Manager of Winners 2000. Simon has helped develop many young athletes into professionals of a high standard, most notably Mike Williamson at Newcastle United and Marcus Bateman, World Champion Rower and aiming for Gold at London 2012. In addition, Simon has produced a national fitness champion, numerous successful bodybuilders, National Champion martial artists and athletes.

Aside from the basic training programs, Simon focuses on the “whole” athletes, teaching nutrition and recovery strategies that allow athletes to be at their best. In addition, life skills and values that allow them to achieve real success, to recognise what “Winning” really is and how to achieve it, plus the value of contribution and retaining a positive personality when faced with the poisonous trappings of superficial success. In simple terms, if you want to WIN, you need to first define it, and you need a coach with the skills, instincts and passion to take you to the next level.

“If you want to be your best, give yourself every chance of playing as high, and as well as you possibly can, then you

need to model the strategies of those athletes who have been successful, really successful. Focus on being stronger,

more powerful and having a cleaner lifestyle so you can recover faster. Even in the Premier League, footballers generally

adopt less than perfect strength and conditioning program, most of which actually detract from their natural ability. In the

lower leagues, this is even worse, watered down to a pathetic standard. In fact, I suspect they struggle to carry their own

wash bags or apply their own self tan without assistance.

What is contained in this program I didn’t learn in a classroom, far from it. I’ve walked out on more courses than I have

attended, because the quality of the content was appalling, and didn’t warrant my attention, nor did the instructor. In fact,

Id list poor coaching as the number one reason for the lack of success this country has in producing elite athletes and

excelling at sports.

This program is built on sound medical facts, from the study of top performing athletes, and through practical trials

undertaken on students and current athletes. I have spent time in many American College programs watching what they

do; I’ve watching the Linebackers at Ohio State (Buckeyes), I've watched the sprint team at Boston College; I've watched

the world’s top bodybuilders in Golds, Metroflex and all the other top gyms in the world, I sat in the Indianapolis Institute

for Sport and watched their Basketball squad lift and then jump higher than I have ever seen anyone jump. I have paid

top college Strength and Conditioning coaches to sit in front of me and answer questions on how they got the best results

with their clients, many of which are now professional NBA, NFL, NHL and MLB stars. I’ve dedicated my coaching

education to meeting and learning from the coaches who are obtaining the best results in the world, and then modelling

those concepts to produce my own programs. My successes speak for themselves. In addition to building and running 3

of my own clubs, I have produced a number of holistically successful athletes, as well as helped thousands of members

of my clubs improve the quality of their lives.

Although some of the athletes I have studied may not be footballers, the principles of developing power and strength

remain the same in any sport. Maximising strength and power in conjunction with agility and a fast recovery time, and

working on the “inner game” is how you optimise your game time performance. Football is not an endurance sport, it is a

power endurance sport, there is a big difference. The coach stood with a whistle screaming at players to do more

burpees, more bleep tests, he is training his own ego and need to feel in control. He is doing nothing to improve how his

players perform when it counts.”

This program works, simple as that. Forget the theory, with this program, follow Nike; “JUST DO IT”.

Fit For Football has been written by Simon Jeffery. You undertake the strategies and exercises totally at your own risk. Simon Jeffery or Winners 2000 will not be held responsible for any injury or illness occurring as a result of this program. All advice is followed at your own risk.

“You need this program and you need this coach” Mike Williamson – Newcastle United.

I’ve played under some great managers like Tony Adams, Gordon Strachan, Paul Lambert and Brendon Rogers and been fortunate to work with some very good fitness coaches. Starting in the lower leagues at Torquay United, I have also seen how not to do things and witnessed just how badly prepared and coaches players at this level are.

None of the coaches I have worked with have come close to having the impact that Simon has on my strength and sports specific fitness. I have worked with Simon since I was 15 years of age, and in that time I have learnt so much, from how to train, to how to conduct myself off the field, and the value of giving back. On the verge of my first full season in the Premier League, Simon has again designed my off-season strength and conditioning program and I feel even better this year than ever before. I have worked on really building up my speed, power, flexibility, to cope with the best strikers in world football. Every angle is covered, from my nutrition, supplementation plan, flexibility, recovery strategies, goal setting and of course, my strength training.

If I could advise any footballer on whom to work with, then it is simple. If you want to make the most out of your body, you need the best coaching, and that is from Simon, simple as that. I will continue to work with him for the rest of my career and it is Simon I will always go to whenever I feel my body or mind need some fine tuning. Simply the best.

Personal Objectives I recommend that you take measurements of some or all of the following exercises. Some are more relevant than others, but some require a higher level of strength to complete safely. Your coach will advise you on which suit you best right now.

I don’t believe in steady state tests, as they don’t have any correlation to a footballer’s actual game performance. As you will learn later in this book, your body uses different energy systems to complete work at different intensities. In effect, over 90 minutes, it is likely you will complete around 90 maximal efforts lasting around 3-6 seconds. Aside from that, there will be periods of rest or very low intensity of around 10-60 seconds. Think about it, when was the last time you ran a mile in a straight line at a steady pace in a game of football?

Measurements will be taken in some of the following basic areas to give us a starting point from which to

measure your developments and gains:

20m sprint time 1 minute squat test (no weight, below parallel reps) 1 minute push up test 3 rep bench press test 1 minute chin up test Long jump Vertical jump 3 rep max bench press 3 rep max deadlift 3 rep max weighted chin up 3 rep max military press

Record these scores in your training journal or online journal and track your progress on a minimum of a monthly basis. The choices are based on movements that can have a direct improvement on your game performance. More advanced tests like vertical leap, long jump and trap bar deadlift maximals will be added as your body allows. These tests could be dangerous at an early stage of this program when your body is not conditioned to that level.

Nutrition This is perhaps the area that athletes are getting wrong the most, and suffering from it. The conventional sports model is to use a very high carbohydrate diet, including a lot of wheat, yeast, refined sugars and meals that therefore carry a very high glycaemic load. Nutrition is a personal thing; no 2 people will ever be the same in the demands for macro nutrients at certain times of the day, so no general rule can be applied. The biggest mistakes in football are to use high sugar foods and drinks before and during games, which cause a surge of sugar to the blood, followed by the unavoidable dump (a homeostatic response) where the athlete will “hit the wall”. Particularly with footballers of English and British heritage, where sugars are not well tolerated, this practice is guaranteed to produce a decrease in performance, cellular dehydration and possible injuries, non contact type injuries which should really never happen.

To learn about real health, real nutrition, I would recommend you took the time to study Paul Chek and Dr Mercola, who are really the world wide leaders in these subjects. They will expose and explain the crap that are these claims about rehydration and what artificial sugars actually do to your health and strength. They will show you, going all the way back to Dr Weston Price, the roots of total holistic nutrition, and optimising health and performance through what you eat and drink.

Nutrition for optimum performance is a 24/7 365 thing, not a red bull and a mars at 2pm on a Saturday.

MT Diet Plans What is Metabolic Typing? Metabolic Typing is the only school of nutrition I study and use with clients. IT is based on very simple principles, and focuses first on building health from the inside out. MT has its roots way back in the late 1800s and has been developed most recently by Dr William Walcott, who wrote the book “The Metabolic Typing Diet”. I would recommend it to anyone who is looking for answers about why some foods make them feel ill. His work has been carried forward more recently by Paul Chek, perhaps the world’s leading health and performance practitioner, and Dr Mercola, one of the world’s leading natural Doctors.

In simple terms, we are all born with genetics that dictate which fuel mixtures, which foods, out bodies will work best on. The simplest analogy I can give you is from the Eskimos to the West Indians, and the difference in how they eat. Eskimos are traditionally brought up on whale blubber, high in fats and protein, but eat very little in the way of carbohydrates,

because nothing grows there. West Indians by contrast, who live in much hotter climates, tend to do very well on raw sugar plants and high carbohydrate foods. When these people run into health problems is when they are taken out of their natural habitat and eat foods that don’t suit how they were made. An example would be an Eskimo eating a tonne of bread, and a West Indian eating a tonne of fat and protein. These are extremes, but it works that way for everybody. In the UK, our ancestors really ate mainly meats, fish, dairy and vegetables that the land provided, followed by fruits that grew for around 3 or 4 months of the year. The fruits were eaten when available as no storage was in place then, so people grew fat from the excess sugar, and then survived the winter periods when food was in short supply, on the excess weight they had added over the summer. That is a little simplified, but it highlights the core premise of MT; namely that everyone should be eating the foods that best fuel THEIR system, not anyone else’s. For people of British origin, that probably means more protein and good fat than you are eating now, and a lot less carbohydrates. Commonly eaten foods like pasta, bread, fruit juice and fruit are not the best choices for someone of UK origin, generally.

So, already you can see why the Atkins plan worked well in regards to weight loss for many British people. It took out a large amount of sugars, and sugars, particularly refined ones, are at the root cause of most weight gain and disease. Sugars kill, that’s a fact. We do not for one minute advocate an extreme plan like Atkins, which we believe to be unhealthy and dangerous, we are merely pointing out why it worked. It stopped people eating so much sugar, simple as that.

I would STRONGLY recommend you took the time to read “The Metabolic Typing Diet”, by William Walcott. IT will explain a number of nutrition related problems, like why you have added fat around your stomach but nowhere else, like why you get so tired in the middle of the afternoon and why you are getting worse not better at your sport.

Eat Often I am sure you are familiar with this tip, but maybe you don’t know why. Your body wants food; it needs food to convert to fuel. Feed it regularly, and with good quality nutrition you will have the energy and focus you need for the long term. If you starve it and/or fill it up with low quality nutrition, things go wrong, like weight gain, tiredness, and lack of concentration. Eating every 3-4 hours gives you the best chance of getting lean. The worst single thing you can do in the weight loss game, is to miss a meal. The moment your body thinks it is missing meals; it goes into starvation mode, shuts down and looks to store anything you do eat. Little and often is a good basic principle, enough to fill you up without making you feel stuffed. If your meal size is too much, then you are going to store some of those calories as fat. The old adage of “breakfast like a king, lunch like a prince, tea like a pauper” is not far wrong. “Eat for what you are about to do, not what you have done” is nearer the lark. So many people eat big before going to bed, which not only is a bad habit in terms of weight gain, but also disrupts your sleep cycle, and your body’s ability to hit deep orthodox, the part of sleep that your body really needs for growth and repair.

Sugar Cravings The craving for sugar comes about when you are low on energy, your blood sugar levels drop. This leads most people to reach for a quick fix, like bread, crisps, cereal or chocolate. Sugar cravings come about for a lot of reasons, but the need for sugar is not one of them, not directly. If you are a protein type, someone that does well on protein and fat, then a meal with too many carbs, or not enough protein and fat will leave you unsatisfied and craving sugar. The more often you give in to the craving, the harder it will get each time; in effect you become a sugar junkie. The key to it is to never get a sugar craving, to make sure you eat regularly enough and the right foods so they never happen. And if for some reason it does, don’t reach for a Mars. Get a good quality meal that suits your type. A word of advice, get a good breakfast, this should be the largest meal of the day. If you don’t eat enough at breakfast, or you eat too many carbohydrates for your type, then your blood sugar will be instable, and it is very hard to get back on top of it once it is. Even for a carbo type, a slow oxidiser, get some good lean protein first thing in the day.

Hydration Your body is made up of around 75% water, so how much and the quality of what you drink is so important. Fizzy drinks, tea, coffee, alcohol, fruit juices and squashes don’t cut it. Alcohol is a depressant and a diuretic, were as cokes and fruit juices are just sugar, fat waiting to happen. You need a lot of water, good water, not just tap water. Tap water contains a lot of chloride and fluoride, plus a load of other nasties. Get a good quality water filter, or drink bottled water. You need to consume your bodyweight in kg multiplied by 0.033 litres, so for a 90kg person, that’s about 3 litres. For every cup of tea or coffee, add 2 more cups of water to your daily intake. Dehydration is a disaster for your body, especially for losing body fat. If you get dehydrated there is no way you are going to lose weight, gain muscle, or perform better, simple.

METABOLIC TYPING QUESTIONNAIRE This questionnaire is designed to help determine the optimal macro nutrient ratio (fats: proteins: carbohydrates) for you, and to begin the process of fine tuning your body’s feedback mechanisms.

Macronutrients If food comes from something that has had a set of eyes, it is going to be higher in fats and proteins; fats and proteins often come together in nature, i.e. different meats, fish and eggs.

Foods like vegetables, breads and cereals do not come from a source that has eyes and are generally much higher in carbohydrates and lower in fat and proteins. There are a few exceptions to this rule, for example nuts and avocados, which do not have eyes, yet are high fat foods.

When answering the questions, circle the answer that best describes the way you feel, not the way you think you should eat! If none of the answers suit you with regard to a particular question, simply don’t answer that question. If the answer A suits you some of the time (in the morning for example, but not the evening) and answer B suits you other times, you may circle both, provided that the answers refer to how you feel on any given day, not within a period of 24 hours.

1 I sleep best; A when I eat 1-2 hours before going to sleep. B when I eat as much as 3-4 hours before going to sleep.

2 I sleep best if; A my dinner is composed of mainly meat with some vegetables or other carbohydrates. B my dinner is composed mainly of vegetables or other carbohydrates and a comparatively small portion

of meat.

3 I sleep best and wake feeling most rested if I; A do not eat sweet desserts like cake, chocolate and biscuits. If I eat a rich desert that is not overly sweet, such

as high quality full fat ice cream I tend to feel okay. B even if I eat a sweet dessert now and then.

4 After vigorous exercise, I tend to crave; A foods or drinks with higher protein and/or fat content such as meats, eggs or a protein shake. B foods or drinks higher in carbohydrates (sweet), such as Lucozade, fizzy drinks or fruit juices.

5 In order to last 4 hours between meals and maintain mental clarity and a sense of well being,

I prefer to eat; A a meal predominantly meat based, high in protein and fat (such as roast beef, pork or salmonL) with

carbohydrates as a supplement to the meal. B a meal predominantly carbohydrate based, such as a salads or vegetables with some bread, and a small

amount of protein.

6 Which best describes your reaction to sweet or sugary foods such as chocolate, cakes and sweets? A I get a rush of energy, may get the hitters or may feel good for a short time but am then likely to have a blood

sugar crash, resulting in the need for more of the same or having to ear some real food to normalise myself. B I can do quite well on sweet things and I do not seem to be negatively affected, even though I know it is not

good for me.

7 My body shape is closest to; A Mesomorphic or ‘V’ shaped, like a typical wrestler, gymnast or weight lifter type or Endomorphic or more

naturally round shaped but am naturally strong and respond well to anaerobic sports or strength training type exercises.

B Ectomorphic or long and lean like a rower or tri-athlete or endomorphic or more naturally round shaped but I respond better to endurance training rather than strength or anaerobic training.

8 Which statement best describes your attitude towards food in general; A I love food and live to eat! B I am not fussed over food in general and I eat to live.

9 In general, I prefer; A to salt my foods most of the time B to taste my foods and apply salt once in a while, but I am not particularly attracted to salty foods.

10 instinctively, I prefer to eat; A dark meat such as turkey or chicken legs and thighs over the white breast meat. B lighter meats such as chicken or turkey breast over the darker leg and thigh meat.

11 Which list of fish most appeal to your taste buds, without the concern for calories or fat content; A Anchovy, caviar, herring, mussels, sardines, clams, crab, lobster. Mackerel, oyster, salmon and tuna (dark meat) B light fish, cod, haddock, sole, trout and turbot.

12 When eating dairy products, do you feel best when eating; A richer full fat yogurts and cheeses or desserts. B lighter low fat yogurts and cheeses or desserts.

13 With regard to snacking do you; A tend to do better with snacks between meals B tend to last between meals in general.

14 Which characteristic best describes you; A Creative, digest food well in general, have a strong immune system and do not get ill easily. Have an appetite for

proteins, feel good when eating fatty foods, more muscular or inclined to gain strength and/or muscle easily. B Logical, leaner in build, tend to be sensitive to temperature changes and the flu season, and would not consider

your immune system to be one of your strong attributes. Prefer light meats and lower fat foods, and more inclined toward endurance training.

Total A answers LLLLLLLL..

Total B answers LLLLLLLL..

If your number of A answers is three or more than the B answers you are a Protein Type. If your A and B answers are tied to within 2 of each other you are a Mixed Type. If your number of B answers are 3 or more than the A answers, you are a Carbohydrate (Carbo) type.

What to Eat, How Much? Ok, so by now you have read all the information and should have some ideas of where you have been going wrong in the past. You should now also know your basic metabolic type, whether you are a protein type, carbo type or mixed type.

On the following pages you will find the suggested food lists and tips to suit your type. You will see these foods are colour coded to show which are positive for you, which are ok, which are caution foods and which should be avoided at all costs. In the early stages of making changes, try to eat as many of the positive foods as you can. Make sure you record you meals accurately each day, and also your moods and energy half an hour after the meal. Journalling your responses are the only way to accurately assess what works and what doesn’t.

Once you have determined your basic metabolic type, follow the diet plans listed below and select foods which best suit your type (green), supported by foods that are ok and neutral (black and blue) and avoid the red foods. It will take some time, and some thought, to build up your own perfect plan. It is important to start to notice how our body reacts to certain foods, what makes you hyper, what makes you sluggish. Some common errors and symptoms are:

Jittery and hyper followed by tired and flat – Sign of blood sugar instability, too many carbohydrates or a meal too high in glycaemic load. Example would be white bread honey sandwiches being eaten by a protein type.

Feeling too full, heavy – Too much fat and protein eaten by a mixed or carbo type. Example would be steak and chips for a mixed type, or carbo type, too long a digestion time in the gut.

You will learn to recognise your own personal symptoms based on what you ave eaten by journalling your foods and then recorded how you feel 2 hours later. Your aim is to have balanced energy, stable blood sugar and clarity of thought, not just pre-game, but all week.

Eating Guidelines for a Protein Type Green = Ideal Foods (eat these with every meal) Red = Avoid (Do not eat) Blue = Neutral (ok, but emphasize ‘ideal foods’) Black= Caution (eat rarely or only for variety)

Meat Poultry Seafood Legumes Beverages Dairy and Eggs Pork Lamb Bacon Rabbit Offal venison Beef

Chicken (white meat) Quail Turkey (white meat) Chicken (dark meat) Turkey (dark meat) Duck Goose

Bass Catfish Cod Halibut Snapper Swordfish Whitefish Crab Crayfish Oysters Salmon

Shark Trout Tuna Anchovy Caviar Herring Mackerel Mussels Sardines Shrimp Scallops

Green beans Navy beans Pink beans White beans Aduki beans Black beans Black eyed peas

Green peas Lentils Mung beans Red beans Soy beans Tofu

Water (purified) Tea (black) Green tea Herbal tea Vegetable juices Water (bottled) Coffee (decaf) Coffee

Beer Fruit juices Water (carbonated) Wine (red & white) Liquor Soft drinks Water (tap)

Blue cheese Brie Camembert Cheddar Cottage cheese Edam Eggs Feta Goats cheese Gouda Milk (skimmed) Mozzarella Ricotta

Roquefort Whey Yogurt Buttermilk Eggs (duck) Goats milk Parmesan Milk(whole) Swiss

Cream Cheese Ice cream Sour cream

Nuts and Seeds Grains Greens Vegetables Almonds Cashews Chestnuts Pine nuts Poppy seeds

Sesame seeds Sunflower seeds

Brazil nuts Macadamia nuts Peanuts Pecans Pistachios Pumpkin seeds Walnuts

Rice(basmati) Rice (brown) Spelt Wheat Wild rice Barley

Buckwheat Millet Oats Quinoa Rye

Rice(plain/white)

Kale Lettuce Radicchio Watercress Sprouts Bean sprouts Turnip greens Spinach

Broccoli Brussel sprouts Cabbage Cucumber Garlic

Ginger root Leek Onion

Peppers Radish Shallots Sweet potato Tomato Beetroot Carrot

Celery

Fennel Artichoke Carrot Parsnip Potato Turnip Water chestnuts Asparagus

Avocado Cauliflower Mushrooms Olives

Fruits Oils and fats Herbs, spices & seasoning Apricots Blackberries Blueberries Cantaloupe melon Cherries Cranberries Currants Dates Elderberries Figs Gooseberries Grapes Guava

Honeydew melon Kiwi Kumquat Loganberries Mango Nectarines Peaches Pineapple Plums Pomegranate Prunes Raisins Raspberries

Rhubarb Strawberries Watermelon Apples Banana Coconut Grapefruit Lemons Limes Oranges Pears Tangerines

Butter Coconut oil Flax oil Olive oil Almond oil Butter

Evening primrose oil Fish oil Hemp oil

Peanut oil Safflower oil Sunflower oil Sesame oil Wheat germ oil Corn oil Margarine

Palm kernel oil

Basil Chive Dill Ginger Marjoram Oregano Parsley Rosemary Tarragon Thyme Turmeric Anise

Bay leaf

Caraway Cardamom Cayenne Chilli Cloves Cumin Curry powder Fenugreek Honey Horseradish Mustard Nutmeg Paprika

Pepper Saffron Sage Salt(unrefined) Vinegar Chocolate Mayo Molasses Sugar(brown) Artificial sweeteners Ketchup Salt(refined) Sugar(refined)

Diet Plan for Protein Type General guidelines � If a food is not on your recommended food chart, either do

not eat it or greatly limit your intake to only once in a while.

� If you are a vegetarian, use your recommended foods as listed but beans and other legumes for the meat and fish.

� Eat a wide variety of foods from you recommended list � Eat different foods every day. � Eat only whole, organic or natural foods wherever

possible.

Instructions � Drink three cups of water upon waking, 1st thing in the morning

� Follow a daily regular meal schedule � Eat at least 3 meals a day � Snack if necessary between meals � Always try to eat before you get hungry in order to maintain your blood sugar levels.

Protein � Always eat protein with every meal � If you snack, make sure it is with high protein and fat foods

Grains � Consume only whole grain products � Baked foods should only contain whole grain flours � Use sprouted grain products whenever possible

Butter and Oils � Use butter, olive oil and coconut oil freely I your diet � Use only natural, cold pressed oils � Use only fresh raw nuts and seeds, but limit unless you are a vegetarian.

Fruits and Vegetables � Use only fresh, frozen or dried vegetables � Emphasize non starchy vegetables over starchy ones � Use only fresh vegetable juices, selected from your recommended foods

� Consume fresh vegetable juice daily � Consume only fresh or frozen fruits with no added sugars.

Water � Drink only purified water when thirsty � During meals limit your fluid intake and never consume very cold drinks.

Cooking � Use only glass or un-chipped enamel for cooking � Use only olive oil, coconut oil or butter for cooking. � Cook animal proteins by baking, boiling or grilling � Cook vegetables by boiling, steaming, sautéing or baking.

Miscellaneous � Use only Celtra salt but use sparingly � If you must have coffee limit it to 1-2 cups daily � Limit all sugar in your diet at all times

Avoid These Foods � Candy � Pastry � Fruit especially citrus � Jam � Jelly � Ice cream � White bread � Pastas � Refined flour � Crackers � Refined/processed cereals � Soft drinks � Coffee � Black tea � Beer wine � Baked or boiled potatoes

AVOID � Canned vegetables � Fruit juices, except for therapeutic (temporary) reasons � Drinking tap water � Fried or micro waved foods � Carbohydrate foods without protein � Margarine, hydrogenated oils or fat substitutes � Roasted nuts � Regular commercial salts or ‘sea’ salts � Non organic coffees they tend to be high in pesticides � Any refined grain products � Artificial sweeteners � Foods containing MSG � Processed, canned, preserved, packaged, synthetic,

coloured or hormonized foods. � Do not overcook vegetables � Do not overcook or eat blackened, charred meats � Be cautious about your starch intake � Limit breads, breads are more refined that whole

grains like millet, oats, rice etc. � Limit sugar in your diet in unbalances your

metabolic rate.

Eating Guidelines for a Carbo Type Green = Ideal Foods (eat these with every meal) Red = Avoid (Do not eat) Blue = Neutral (ok, but emphasize ‘ideal foods’) Black= Caution (eat rarely or only for variety)

Meat Poultry Seafood Legumes Beverages Dairy and Eggs Pork Lamb Bacon Rabbit Offal venison

Chicken (white meat) Quail Turkey (white meat) Chicken (dark meat) Turkey (dark meat) Duck Goose

Bass Catfish Cod Halibut Snapper Swordfish Whitefish Crab Crayfish Oysters Salmon

Shark Trout Tuna Anchovy Caviar Herring Mackerel Mussels Sardines Shrimp Scallops

Green beans Navy beans Pink beans White beans Aduki beans Black beans Black eyed peas

Green peas Lentils Mung beans Red beans Soy beans Tofu

Tea (black) Green tea Herbal tea Vegetable juices Water (bottled) Coffee (decaf) Coffee

Beer Fruit juices Water (carbonated) Wine (red & white) Liquor Soft drinks Water (tap)

Blue cheese Brie Camembert Cheddar Cottage cheese Edam Eggs Feta Goats cheese Gouda Milk (skimmed) Mozzarella Ricotta

Roquefort Whey Yogurt Buttermilk Eggs (duck) Goats milk Parmesan Milk(whole) Swiss

Cream Cheese Ice cream Sour cream

Nuts and Seeds Grains Greens Vegetables Almonds Cashews Chestnuts Pine nuts Poppy seeds

Sesame seeds Sunflower seeds

Brazil nuts Macadamia nuts Peanuts Pecans Pistachios Pumpkin seeds Walnuts

Rice(basmati) Rice (brown) Spelt Wheat Wild rice Barley

Buckwheat Millet Oats Quinoa Rye

Rice(plain/white)

Kale Lettuce Radicchio Watercress Sprouts Bean sprouts Turnip greens Spinach

Broccoli Brussel sprouts Cabbage Cucumber Garlic

Ginger root Leek Onion

Peppers Radish Shallots Sweet potato Tomato Beetroot Carrot

Celery

Fennel Artichoke Carrot Parsnip Potato Turnip Water chestnuts Asparagus

Avocado Cauliflower Mushrooms Olives

Fruits Oils and fats Herbs, spices & seasoning Apricots Blackberries Blueberries Cantaloupe melon Cherries Cranberries Currants Dates Elderberries Figs Gooseberries Grapes Guava

Honeydew melon Kiwi Kumquat Loganberries Mango Nectarines Peaches Pineapple Plums Pomegranate Prunes Raisins Raspberries

Rhubarb Strawberries Watermelon Apples Banana Coconut Grapefruit Lemons Limes Oranges Pears Tangerines

Butter Coconut oil Flax oil Olive oil Almond oil Butter

Evening primrose oil Fish oil Hemp oil

Peanut oil Safflower oil Sunflower oil Sesame oil Wheat germ oil Corn oil Margarine

Palm kernel oil

Basil Chive Dill Ginger Marjoram Oregano Parsley Rosemary Tarragon Thyme Turmeric Anise

Bay leaf

Caraway Cardamom Cayenne Chilli Cloves Cumin Curry powder Fenugreek Honey Horseradish Mustard Nutmeg Paprika

Pepper Saffron Sage Salt(unrefined) Vinegar Chocolate Mayo Molasses Sugar(brown) Artificial sweeteners Ketchup Salt(refined) Sugar(refined)

Diet Plan for Carbo Type General guidelines � If a food is not on your recommended food chart, either do not eat it or greatly limit your intake to only once in a while.


� Eat a wide variety of foods from you recommended list � Eat different foods every day. � Eat only whole, organic or natural foods wherever possible.



Protein � Always eat protein with every meal � Limited animal and seafood proteins are allowed. � Emphasize the low-fat, low purine varieties. � If you snack its best to include some protein foods

Grains � Consume only whole grain products � Baked foods should only contain whole grain flours � Use sprouted grain products whenever possible

Butter and Oils � Use butter, olive oil and coconut oil freely I your diet � Use only natural, cold pressed oils made by Omega or

Flora � Use only fresh raw nuts and seeds, but limit unless you are a vegetarian.






Avoid These Foods � Dalt � High fat foods � Cheesecake � Danish pastries � Artichoke � Cauliflower � Avocado � Spinach � High purine meats � Organ meats � Alcoholic beverages � Soft drinks � Sugar � Use only low fat dairy

AVOID � Canned vegetables � Fruit juices, except for therapeutic (temporary) reasons � Drinking tap water � Fried or micro waved foods � Carbohydrate foods without protein � Margarine, hydrogenated oils or fat substitutes � Roasted nuts � Regular commercial salts or ‘sea’ salts � Non organic coffees they tend to be high in pesticides � Any refined grain products � Artificial sweeteners � Foods containing MSG � Processed, canned, preserved, packaged, synthetic, coloured or hormonized foods.

� Do not overcook vegetables � Do not overcook or eat blackened, charred meats � Be cautious about your starch intake � Limit breads, breads are more refined that whole grains like millet, oats, rice etc.

� Limit sugar in your diet in unbalances your metabolic rate.

Meat Poultry Seafood Legumes Beverages Dairy and Eggs Pork Chicken Bass Shark Green beans Green peas Tea (black) Beer Blue cheese Roquefort Lamb (white meat) Catfish Trout Navy beans Lentils Green tea Fruit juices Brie Whey Bacon Quail Cod Tuna Pink beans Mung beans Herbal tea Water Camembert Yogurt Rabbit Turkey Halibut Anchovy White beans Red beans Vegetable juices (carbonated) Cheddar Buttermilk Offal (white meat) Snapper Caviar Aduki beans Soy beans Water (bottled) Wine (red & white) Cottage cheese Eggs (duck) venison Chicken Swordfish Herring Black beans Tofu Coffee (decaf) Liquor Edam Goats milk Beef (dark meat) Whitefish Mackerel Black eyed peas

Coffee Soft drinks Eggs Parmesan

Turkey Crab Mussels

Water (tap) Feta Milk(whole)

(dark meat) Crayfish Sardines

Goats cheese Swiss

Duck Oysters Shrimp

Gouda Cream Cheese

Goose Salmon Scallops

Milk (skimmed) Ice cream

Mozzarella Sour cream

Ricotta

Eating Guidelines for a Mixed Type Green = Ideal Foods (eat these with every meal) Red = Avoid (Do not eat) Blue = Neutral (ok, but emphasize ‘ideal foods’) Black= Caution (eat rarely or only for variety)

Nuts and Seeds

Grains

Greens Vegetables

Almonds Brazil nuts Rice(basmati) Buckwheat Kale Broccoli Peppers Carrot Asparagus Cashews Macadamia nuts Rice (brown) Millet Lettuce Brussel sprouts Radish Celery Avocado Chestnuts Peanuts Spelt Oats Radicchio Cabbage Shallots Fennel Cauliflower Pine nuts Pecans Wheat Quinoa Watercress Cucumber Sweet potato Artichoke Mushrooms Poppy seeds Pistachios Wild rice Rye Sprouts Garlic Tomato Parsnip Olives Sesame seeds Pumpkin seeds Barley Rice(plain/white) Bean sprouts Ginger root Zucchini Potato

Sunflower seeds Walnuts

Turnip greens Leek Bamboo shoots Turnip

Spinach Onion Beetroot Water chestnuts

Fruits Oils and fats Herbs, spices & seasoning Apricots Honeydew Rhubarb Coconut oil Peanut oil Basil Caraway Pepper Blackberries melon Strawberries Flax oil Safflower oil Chive Cardamom Saffron Blueberries Kiwi Watermelon Olive oil Sunflower oil Dill Cayenne Sage Cantaloupe Kumquat Apples Almond oil Sesame oil Ginger Chilli Salt(unrefined) melon Loganberries Banana Butter Wheat germ oil Marjoram Cloves Vinegar Cherries Mango Coconut Evening primrose oil Corn oil Oregano Cumin Chocolate Cranberries Nectarines Grapefruit Fish oil Margarine Parsley Curry powder Mayo Currants Peaches Lemons Hemp oil Palm kernel oil Rosemary Fenugreek Molasses Dates Pineapple Limes

Tarragon Honey Sugar(brown)

Elderberries Plums Oranges

Thyme Horseradish Artificial sweeteners Figs Pomegranate Pears

Turmeric Mustard Ketchup

Gooseberries Grapes Guava

Prunes Raisins Raspberries

Tangerines

Anise Bay leaf

Nutmeg Paprika

Salt(refined) Sugar(refined)

Diet Plan for Mixed Oxidizer General guidelines � If a food is not on your recommended food chart, either do not eat it or greatly limit your intake to only once in a while.


� Eat a wide variety of foods from you recommended list � Eat different foods every day. � Eat only whole, organic or natural foods wherever possible.



Protein � Always eat protein with every meal � Limited animal and seafood proteins are allowed. � Emphasize the low-fat, low purine varieties. � If you snack its best to include some protein foods

Grains � Consume only whole grain products � Baked foods should only contain whole grain flours � Use sprouted grain products when ever possible

Butter and Oils � Use butter, olive oil and coconut oil freely I your diet � Use only natural, cold pressed oils made by Omega or

Flora � Use only fresh raw nuts and seeds, but limit unless you are a vegetarian.






Avoid These Foods � Candy � Ice cream � White bread � Refined flour � Refined/processed cereals � Soft drinks � Coffee � Beer/ wine

� Use only low fat dairy

AVOID � Canned vegetables � Fruit juices, except for therapeutic (temporary) reasons � Drinking tap water � Fried or micro waved foods � Carbohydrate foods without protein � Margarine, hydrogenated oils or fat substitutes � Roasted nuts � Regular commercial salts or ‘sea’ salts � Non organic coffees they tend to be high in pesticides � Any refined grain products � Artificial sweeteners � Foods containing MSG � Processed, canned, preserved, packaged, synthetic, coloured or hormonized foods.

� Do not overcook vegetables � Do not overcook or eat blackened, charred meats � Be cautious about your starch intake � Limit breads, breads are more refined that whole grains like millet, oats, rice etc.

� Limit sugar in your diet in unbalances your metabolic rate.

Pre and post match fuel There are many mistakes made in pre and post match nutrition. It is in fact more about trial and error, journaling and finding what works for you. My basic tips are:

Use foods that you know you do well on, things you know you digest well, and things that go well together. For protein types, fast oxidisers, often eating around 3 hours prior to game time, a high fat and protein meal works best, despite the so called “experts” advice that it will be too heavy. For example, some sliced potato cooked in butter, with a small 6 ounce steak and some cauliflower, may work a treat. I know of professionals who do best on a cooked full breakfast at around 12 noon, followed by a sleep, then game time.

Avoid anything that will cause blood sugar instability, any meals that are too high in sugar or glycaemic load. On game day, the key is to have stable blood sugar as far as is possible, from a physiological and psychological perspective.

Journal responses to the meals you try in pre-season and in practice, and see which meals gave you the best response.

Sample Meal Plans, Game Day I stress, these are only samples, they are just suggestions as to how you could fuel yourself for a 3pm kick off.

Protein Type (40% protein, 30% fat, 30% carbs)

8am: Porridge oats with full fat milk

2 rashers bacon, 2 poached eggs 12am: Potatoes cooked in butter with oven baked white fish

Mixed Type (30% protein, 45% carbs, 25% fat)

8am: Corn flakes with semi skimmed milk

Egg white tuna omelette, small apple 10am: 100g chicken or turkey, 5 rice cakes with tablespoon peanut butter 12am: 2 turkey sandwiches, on rye bread, with banana

Carbo Type (60% carbs, 10% fat, 30% protein)

8am: Mixed fruit with low fat yoghurt

2 egg white omelette with spinach

9.30am: 2 pieces fruit with 50g turkey 11.30am: brown rice with broccoli and small serving white fish

Remember, just sample plans, but I know from experience that these have worked well for other similar types. Protein types generally have more need for food more frequently, and the meals are heavier, hence may need longer to digest prior to the game.

If your pre-match nutrition is wrong, it will badly affect your performance. That said, if your nutrition has been poor all week, it will badly affect your performance.

Nutrition and maximising performance is a 24/7 365 thing,

not for an hour at lunchtime on Saturday.

Post Workout Refuelling This again is type specific, but I can at least give you some guidelines. Once you have finished the game, the key is to start the recovery process. That includes the ice bath and hydration, and of course the food. Post workout/game, I would recommend that you immediately ingested a meal or shake that fits your metabolic type, only double the carbohydrate level.

For example, if your standard meals contain about 40g protein, 30grams carbs and 10g fat, then post match; double that to 60g carbs. You may even be able to treble it without any problems. I always prefer real food to shakes, but shakes do offer convenience and often you will have no appetite as your nervous system is still switched to action (sympathetic) not rest and digest (parasympathethic) so it will be hard to digest heavy meals. In this case, use a whey protein shake, with a small amount of added fat like Flax, MCT or Coconut butter, and then some carbs that work for you. That maybe fruits like berries, apples or bananas, or it may be some oats added to the shake.

IF you are ok with bread (a yeast and wheat free one of course) then you may even have something like turkey sandwiches with butter and some fruit to follow.

Supplement wise, I would STRONGLY recommend around 10g branch chain amino acids, 5-15g glutamine, 3000mg vitamin C, juice plus and your greens product.

In basic terms, eat a meal that suits your type, but increase the carbohydrate intake to almost double. So for a protein type, an ideal immediate post match meal would be: Whey protein, small serving MCT oil with 2-4 pieces of fruit (apples, pears, bananas). For a mixed or carbo type, the emphasis obviously shifts more to carbohydrate, less to fat and less to protein. However, all 3 are needed by the body. Sports drinks who claim to be able to rehydrate muscle faster are nowhere near as effective, long term, in building health and sporting performance. Anything with refined sugars such as sucrolose is unhealthy and should not be used by any athlete, check out the articles in the Appendix with regards to sugars.

In terms of the whey powder used here, I would go for a clean and pure protein, with no binders, colours or fillers. Natural Whey from Reflex is about as clean as it gets, sold at the gym.

“Squash” doesn’t cut it.

Supplementation Program Remember, supplements will only REALLY work, I mean support health improvement, if they fit with your metabolic type. Many commercial “Sports” supplements do little in this regard; in fact many will destroy health and lead to eventual burn out, endocrine imbalance or injury. The following are some that you may want to try to enhance performance and recovery. I stress, “try”, meaning try them in a practice or pre-season game when you can allow things to not work as you hoped without costing your team points.

As with any supplement, please do your research, and check that anything listed here doesn’t interfere with any current medications or health problems. All supplements taken at your own risk!

I am not going to give any prescriptions here, as I don’t know your type, or your history. I am happy to do that at 1-1 appointments, but not in general terms in this book.

L-Tyrosine I find this great for keeping people alert, and sharp, without pushing them over the edge.

Vitamin B 12/Complex Again, a good B-complex is a great energy boost before games.

Rhodiola Rosea Technically an adaptagen, meaning it could take you “up” or “down”, but generally people will feel very focussed on this.

Ginseng (Siberian/Panax) This works in a similar way to the Rhodiola, for most. Good wake up and alert call.

Green Tea Can make some jittery, some relaxed, but worth a try.

MCT Oil Great source of fuel, a fat that acts like a carbohydrate. Add to shakes and meals, great way to enhance recovery and growth for protein and mixed types.

Pure Protein Powder Get a clean one, no fillers, binders or colours. Natural Whey from Reflex I like a lot.

Omega 3 Make sure it is a pure, good quality EPA/DHA. This generally works better than blends (often the co-factors required for absorption won’t be present in the required amounts in your system, so the supplement cannot be utilised to its best).

Branch Chain Amino Acids Perfect for preventing muscle wastage and enhancing recovery; a superb product.

Glutamine Great for recovery, stress relief, and digestive complaints.

Vitamin C Antioxidant and great stress busting vitamin.

Juice Plus Check it out online; I love this product, really healthy.

Co-Enzyme Q10 I have found this works very well with athletes in regards to buffering lactic acid and enhancing recovery. CO-Q-10 is very beneficial in your diet, especially for the heart and other tissues that require lots of energy.

Broad Spectrum Pro-biotic Not just acidophilus, as each strain of probitoic lives in a different part of the gut. Get a broad spectrum one, and be careful when you take it as they can easily be damaged at times of high stomach acid.

Coconut butter Love this, a superb health product. Use it on foods, salads, to cook or off the spoon. Stabilises blood sugar, will kill bugs in the gut.

Support Services These are the people I use with my clients, so they are all based local to Torquay.

Richard Carr-Hyde, Chiropractor My partner in crime with our professional Fit For Football program. This guy is incredible, simple as that. A pain in your foot can come from a variety of places, and this is the guy to sort it. Contact on 01626 202026.

Richard Long, Sports Therapists Many therapists understand the text books but few know the body like Richard. His vast experience of sporting injuries, both structural and soft tissue make him a must for any injury that needs fixing and fast. Contact on 07789 590381.

Thomas Beattie, Hypnotherapist If the “Inner Game” needs tinkering, if the barriers to your success are in our head, then this guy is superb and can get you back on track, better than before. Contact on 01803 290410.

In the library, books to read and understand/useful links:

Paul Chek, Eat Move and Be Healthy. If you want to know about real health, anything by Paul Chek is going to push you in the right direction. Most UK coaches are stuck in the dark ages, one of the reasons our sporting teams are so poor, and our nation is so fat.

Dr Weston Price, Nutrition and Physical Degeneration. This is the bible of health and nutrition, and one of the hardest books I ever read. Page after page of information that literally changes the way you think about health and what to eat. Metabolic Typing as we know it today stems largely from the work of Dr Weston Price.

Dr Mercola, Take Control of your Health. Mercola and Chek sing from similar hymn sheets about most things. Mercola is one of the world’s leading natural doctors and talk’s pure sense in an easy to understand way.

The Metabolic Typing Diet, William Walcott. An easy way to learn why your carb drink is giving you a fat gut and making you sluggish and tired.

Winning, Clive Woodward. A great book that teaches what “Winning” really is, and it is not just more points, goals and certainly not more money.

Anthony Robbins, Awaken the Giant Within. This book will help you set goals and clarify what you want from life.

Stephen Covey, FOCUS: Achieving Your highest Priorities. Superb lifestyle management program, help you identify your values, roles and goals.

W. Timothy Gallwey, The Inner Game of Golf. Learn how your “inner game” could be holding you back.

Websites to study: Health and Nutrition

www.paulchek.com www.mercola.com www.healthexcel.com www.metabolictyping.co.uk

Performance Optimisation

www.defrancostraining.com www.charlespoliquin.com

Charles Poliquin and Joe DeFranco are two guys I would walk a mile in the rain to listen to. These guys know there stuff, and they are making freaks every day. One of the reasons British people are so poor at sports and athletics, is the sub standard strength and conditioning, nutrition and performance training they get from UK coaches. Our courses to train coaches are less use than a wet newspaper to scrub your car, so it only follows we don’t make any good athletes. UK coaching is a joke, hence UK performance is a joke.

The Training Program As the competitive season runs for 8-9 months, the theory of “peaking” is not particularly relevant. The off-season represents the greatest chance for power and speed development purely because the chance to recover is at its greatest, without the “stresses” of competition. It is important to note, that the psychological stress of competition far outweighs the physical stress. Physically the body will recover from the game very quickly, but the mental aspect, dealing with performance, the result, the perceived pressure to perform, all add to the size of the whole dug from the central nervous system.

With this in mind, the off-season should start with a period of strength training, and as the core lifts develop, the rep ranges and style of training develops into a more power based plan. There are of course position specifics to consider, which are covered later in this article, but the basic concept of this plan is consistent for all, namely:

Develop power (speed x strength) Increase recovery to allow more frequent maximal efforts for a period up to 90 minutes Develop functional strength using the whole body; avoid isolated movements that break the body’s natural “chains” of power production. Train the energy systems used in competition, not weaken them.

The Energy Systems Before you can plan the training for any footballer, you first need to consider the energy systems used in football, and consider the position specifics. Information on the energy systems is listed in Appendix 1, perhaps the best and most comprehensive article I have ever read. The key point you need to understand, is that football is not a game of endurance. It is not about long steady state training, and this is perhaps the biggest mistake conventional coaches are making (one of many, I believe the training philosophies used in football are the worst of any sport worldwide, in many cases leading to injuries and worsening performance). Football is a game of power, speed, short bursts repeated on many occasions for around 90 minutes. Even those midfield players who are known for their “engines” still need to work on the first of the energy systems primarily, they must be able to move at maximum speed or deliver maximum power when required, and recover faster.

Consider your current training program and how well does it translate to what you need to do during a game?

How much stronger has it made you? Are you any more powerful? Can you recover faster? Jump Higher?

Change direction faster?

Then it was a waste of time...

Periodisation In general terms, Periodisation can be deemed linear or undulating. Linear refers to a gradual increase in intensity and rep ranges, undulating to a more week to week basis, where the body is introduced to more shock exercises. For a professional footballer, I much prefer undulating Periodisation, where the core lifts are retained at varying degrees of intensity, and the supplementary lifts are varied in choice and rep ranges from week to week. Then every 5-8 weeks a gentle week of recovery is planned, to allow the body to catch up.

If you know you have weeks or fortnights without games in your season, look to use these as de-load weeks, where you focus on rest, good nutrition and allowing your body to catch up with all the hard work it has undertaken.

De-Loading / Recovery Weeks These are terms used to describe in effect what a “rest week” is. Every 4-8 weeks, depending on the athlete’s ability to deal with their summated stresses, a week of rest should be undertaken. Low intensity exercises such as swimming, tennis, walking, yoga or surfing can happily be undertaken, but nothing that has any serious pull on the central nervous system. When planning these weeks, the competitive schedule needs to be examined to look for natural weeks off. In addition, it needs to be noted that every player will be different in their ability to recover. In sports, anything that affects recoverability (arguing with spouse, alcohol, lack of sleep, malnutrition, dehydration) should be addressed to allow maximal recovery. If insufficient recovery is planned, the risk of injuries increases hugely. Many injuries occur purely from bad programming, and where the body has become dehydrated at a cellular level thus weakening the nervous system and muscle strength.

The skill of a coach to recognise the need for a deload is something that is only really developed through experience, not through any mickey mouse course. At an elite level, blood tests can indicate the need for rest, but an easier and quicker method is to create a questionnaire to recognise the symptoms, as well as use a training journal to chart changes in performance and well being.

For the average non-league footballer, I’d aim for a lighter week of training every 6-8 weeks. Although professional footballers have a lot more time to recover, they should also be working at a much more intense level in the gym (not many are, they are too busy choosing their latest wash bag), so again, a recovery week every 4-6 would be best.

Centering, “The Inner Game”. Jonny Wilkinson made this famous, with his almost “prayer” like position prior to kicking goals. Centering is an ancient Yoga technique, which can be used to control nerves and heighten awareness. I recommend players learn a centering technique and affirmation that is personal to them and can be used before game, and even during if they need to come back to that optimum state of mind. One of my favourites that I use to this day is:

“I wonder what shape the ball is today”.

I’d recommend you read “The Inner Game of Golf” and consider the coaching practices listed in that book. Much of what happens on the field is driven by the ability to control the mind, so invest time in understanding how you can run your own better.

Major failings of Current coaching methods: Where do I start! I’ll have to abbreviate some things here, or this could turn out to be the longest E-Book ever.

Coaching at professional level, with regards to performance development, is appalling, and that filters down to the lower leagues. It is basic modelling, a powerful concept that most so called coaches don’t even know about. Sunday league teams are now doing the warm ups they see on Sky TV, that’s modelling, you get that part? In my opinion, most coaches who are trained in the UK are very poorly informed, so they don’t understand the key concepts in developing top athletes. They also take the approach that a degree of course has given them the skills they need to coach effectively. Paper doesn’t interest me, I just ask them to show me their success stories, what have they achieved?

Professional Footballers week to week training schedules generally have no direction, no goals, and are not organised in any way. In fact, training becomes just a routine, turn up, have a laugh, and fill some time. One of the problems of professional footballers is too much time on their hands, which is why they make so many bad decisions, life decisions, and end up with drug problems, gambling debts and covered in tattoos.

At local levels, the following are the biggest mistakes made:

Too much long slow duration training How many training sessions have you been too where long runs were the focal point. Yes, this may have some benefit in terms of building character and making people break through barriers, but it won’t do anything for your in game performance. When was the last time you ran a mile at a slow pace during a football match? The pitch is only 100m long!!!

Lack of attention to hormonal variables Long slow duration (LSD) training is known to negatively affect natural testosterone and growth hormone levels (as do variables such as diet, hydration and recovery). Focus on the explosive movements, shorter sprints, and shorter rep ranges in the gym, lower than 8, and make the most of what God gave you. The ability to recover in games and perform high intensity exercise often, is more about living a clean lifestyle, and training recovery using interval style movements in the gym (sled sprint over 20mm into squat jump, 30 seconds recovery).

Too many carbohydrates in the diet, too much sugar Footballers see pros eating jelly babies and jaffa cakes so they do the same. Now if you want to get fat and feel weak after about 30 minutes, great idea. If you want to be at your best, then don’t touch any refined sugar all week, but especially not before game time. I won’t go into the science here, you can look that up on the net if you want to, but in simple terms, whenever too much sugar goes into your bloodstream, your body reacts by pulling it all out. Meaning, if you eat a bag of jelly babies and your body can’t tolerate that much sugar, its homeostatic response (balance) is to get that sugar out as fast as possible, we call it a “crash”. So now, you have no sugar in your blood, or at least not enough to feel good.

Lack of mental training, recognising how to best communicate with each other to get the best performance

People, coaches, tend to communicate how they want to make themselves feel good, rather than how they need to, to get the best from their team mates. Consider how best to talk to them to get them to do their job better.

Mentally, players are poorly prepared for games, often with no clear instructions to define what is “their job”. Coaches should clearly define objectives for each player, and limit the length of communication so the single message is powerfully conveyed. After 15 minutes ranting the most important thing can’t be remembered, because the 14 and a half minutes of crap have covered it up.

The Warm Up It always amazes me how much energy and time is wasted on the warm up. Exotic style sprints, ball games, stretches, all a total waste in preparing a footballer to perform at their best. Passive stretching for example is a great way to “stun” muscle fibres and render them useless, so why do people carry out passive stretches prior to competition?

Go and watch a karate warm up and you won’t be far off what needs to be done. Some jumping, swinging, all more dynamic and ballistic movements, that not only prepare the muscles, but also activate the central nervous system. Many warm ups are actually more about filling time, and breaking down nervous energy. I’d rather focus on centering the player, and reserving the energy for the contest ahead, rather than have them be star man in the warm up every week. Of all the idiotic practices in football today, I think the warm up is perhaps the most ridiculous. Get your core temperature elevated, mobile some joints and prepare the CNS. 20 minutes, simple.

The Cool down (start of the recovery process) Ice baths are now common place in top level sports, and are an effective way to begin the recovery process. The ice bath stops and bleeding from muscle tissue, or at least slows it, and helps flush out free radicals left over from the competition. Opinion is split however as to how best utilise them, with some favouring the switching from cold to hot, and some favouring the cold only. Personally, I favour an ice bath for 12-15 minutes, followed by a similar period of a moderate shower, as the optimum method to increase recovery. However, I would stress that medical evidence is split, so I’d suggest you try both and note what works best. Signs of good recovery would be a lack of soreness and stiffness on the day after the game, and a more clear state of mind.

Also consider that how your body recovers is a reflection of the summated stresses, e.g. diet, hydration, sleep, personal life, work stresses etc. The body adds up all the stress in your life and this will seriously affect how you recover and grow from exercise.

De-Hydration I think this subject is one of the most misunderstood of all. I listen to so called coaches talking about how to avoid it, and can’t help but laugh to myself. Let’s get a few things straight: you don’t get dehydrated because didn’t drink enough of a certain sports drink, or because you didn’t drink enough during the game. In fact, most sports drink not only cause dehydration but also weaken the nervous system and cause low blood sugar, not ideal during a game. I attended a course recently where “drinking squash” was suggested as a good way forward!!!Squash!!! Won’t bother going into that.

To avoid cellular dehydration, you need to be eating a diet based on your metabolic type and avoiding things that affect your electrolyte balance. In most cases, people in the UK will be protein types, hence need more sodium than potassium and in general terms, more calcium than magnesium. If you use products, or eat foods that go against these general rules, you will be working against your bodies efforts to stay hydrated at a cellular level. Salting water, for protein types, is actually a very easy way to increase cellular hydration or at worst prevent dehydration. Calcium deficiency (or more accurately an imbalance with potassium and magnesium) is also one cause of dehydration that often goes unnoticed. It will always be type dependant though, meaning if you are a protein type, the cramp is more likely sodium and calcium, maybe magnesium, but definitely not potassium.

If you have suffered from dehydration type symptoms, check out the following 2 products, which my clients use,

and never suffer from dehydration or cramp.

www.platoh2o.com www.vitacoco.com

Both are 100% natural and clean choices for hydrating your body at any time. The Plato Core Water is in my opinion one of the healthiest and most beneficial products on the planet, and has been shown in studies to have DRAMATIC effects on cellular dehydration and the overall health of the body.

Stimulants – The answer on these is not as black and white as you think, its more type dependant again. For example, someone of an autonomic dominance may need a stimulant to get them up to their optimum performance level. However, someone of an oxidative dominance, on the fast side, will be very badly affected by a caffeine based drink, There will be a huge initial surge, followed by a huge down. Decision making is also affected, a totally ignored theory by most so called coaches (I just call them stupid to be fair). And if they want caffeine, get an organic black coffee, not poison in a can. Trial and error works well here, but in general, I get people to avoid it due to concerns over dehydration and the effects on decision making.

In very simple terms, if you are an oxidative dominant, coffee will most likely push you over

the edge, make you oxidise too fast, and worsen performance. However, it you are autonomic

dominant, then coffee should give you that little energy increase to get you to your optimum

state.

For more information on autonomic or oxidative types, refer to www.healthexcel.com or

www.metabolictyping.co.uk.

Flexibility Passive, Assisted, Ballistic, PNF

Check out the article in the appendixes, which will explain the types of stretching and when to use them.

As a guideline, prior to games, I don’t believe static stretching is of any benefit, in terms of local performance of that muscle group, or in terms of activation of the central nervous system, in fact quite the opposite. I believe that static stretching can worsen performance, increase risk of injury, and deactivate the CNS. Use the ballistic and PNF (proprioceptive neuromuscular facilitation) style movements prior to the game, activate the CNS without using too much energy, and then use static and relaxed style stretching to switch off the CNS and increase recoverability.

Key areas of tightness for men are the hamstring and abductor areas, as well as the pec minor. Often the rectus abdominis has also been shortened through too many crunches/sit ups so some lengthening here is required. Particularly of the hip flexors, stretching this area can be very effective at preventing injury and protecting the structure of the body by being supple in all these prime moving areas. Once you have an imbalance, strength or flexibility wise, your risk of injury increases greatly.

You should be implementing your own flexibility plan on a daily basis. Aim for ballistic and PNF during and prior to workouts and competition, then passive afterwards. Flexibility training will improve performance and also reduce the risk of injury. As a general rule, for footballers, I’d focus on stretching the hip flexors, hamstrings and calves first and foremost, then the abductors (IT Band) and quads.

Myofascial Release –

Myofascial release is a technique that works on the fascia that surrounds the muscle. See the article listed in the appendixes. This technique can be useful for people in breaking down faulty movement patterns and also in releasing tight muscles. However, I think that if there are serious issues with fascia, then “Rolfing” tissue work is needed in the first instance, then myofascial release on foam rollers is only effective for maintenance purposes.

It is our culture to have “fads” and this is one, rolling around on a piece of foam to change your life. It won’t, but it is an important part of maximising performance, and I would recommend you spent some time, perhaps 20 minutes 3 times a week, working on myofascial release.

Training Year I would advise the following Macro-Cycle, training year.

May – Holiday and Recovery. Focus on allowing the CNS to rest; avoid all stimulants, stress and any burden to the body. Hydrate well through the hotter months, let the body rebuild the immune system and relax to allow it to fight off all bugs that have been carried around the body throughout the last year, when the body was too busy to allow the energy to fight them.

June – Begin off season conditioning, strength training and build to power.

July – Increase the amount of skill specific drills, e.g. 3 and 5 cone drills (use video analysis to focus on hip flexibility and mechanics of turning). Decrease frequency of strength and power to allow for more increased speed drills.

August through season– Begin competition. Weekly cycle now reverts to in season.

Recovery weeks – Aim for at least one week of low intensity training in every 5-8 weeks. Players are all different, but in general terms, 6-8 weeks is enough hard training before a deload week is require to allow the CNS to rebuild, and the endocrine system to stabilise any problems that have occurred.

Your aim should be plan your training weeks to allow you to complete the appropriate amount of each of the

following:

Flexibility Recovery (this is the most important thing to consider) Strength Power Speed and agility Interval training Plyometrics

The Core lifts/movements to use throughout the training year:

Again, these are just a selection of those I would use most with anybody wanting a football specific improvement. Everyone has different needs, so this can vary, but these form a starting point to select from:

Sled Pulls/Sprints – Single Leg Squat / Single Leg Jump Squat Bench Press Trap Bar Deadlift Medicine Ball Overhead Reverse Throws/Slams/Push Press/Side Throws Tyre Flips Rower Intervals Squat Jumps Depth Jumps Squat Jump with Drop Dumbbell Clap Push Ups Rope pulls/Climbs Military Press Chins Heaves

NOTE – For Juniors under 16, plyometrics involving jumping from height to ground to explosion, are not recommended. Refer to the LTAD document for further guidance (Long Term Athletic Development).

Off-season split the body into 2 programs and use an upper/lower split. In season train the whole body at each session, generally, depending on demands of games and recoverability.

Strength Bands, Chains See appendix 4 for an explanation of strength bands and how they can help develop your strength and power. Bands and chains are used by the world’s strongest athletes, like NFL American Footballers, Mixed Martial Artists, Rugby players. Footballers just need to model better those athletes who are excelling in the areas they are weakest. Namely functional strength, power and endurance.

The article in the appendix is written manly about power lifting, and how to develop more explosive power, something typical Uk strength and conditioning coaches don’t focus on. So answer me this;

� When you are fighting for a ball, is it beneficial to be able to be able to hold someone off? � When you are sprinting 10 yards to tap in the winner 5 minutes from time, is it beneficial to be able to sprint faster than the defender?

� When you are jumping for a header, would you like to be able to jump higher than your opponent?

Aren’t these all about being more powerful? Yes, so any training strategy that gives you more power is going to enhance your footballing performance. And that doesn’t even include the positive hormonal affects of lifting weights above your 85% 1 rep power maximum, or the myofibrillar hypertrophy.

Now I doubt a power lifter would make a particularly good footballer, but if you want to learn how to develop power, model those who are doing it best. And gain an understanding of myofibrillar and sarcoplasmic hypertrophy.

SAQ Drills Emphasize quality in your short speed and quickness drills, not quantity. These movements are more about building technique, developing a movement pattern (engram) that repeats in game situations, rather than just running them over and over until you drop. I video my athletes completing these types of drills and watch for things like stride length, centre of gravity, any shoulder lean, the amount of time there feet spend on the floor, all these and more. By correcting any basic failures in these techniques, and building new ones through repetition, you can seriously improve your game performance.

Timed 3 and 5 cone drills (video analysis required to watch hip transitions on turns) are an excellent way to mimic the movements that really matter in our sport; namely short fast bursts, with good coordination and footwork that enable a fast acceleration, fast deceleration, and good balance, to include lateral movement as well as straight line.

Completing SAQ drills with bad technique is worse than not completing them at all. Don’t rush these, concentrate on making each movement as efficient and effective as possible, so your body learns to do it correctly, and it will repeat it at contest time, when you really need it.

As with everything you do, the SAQ drills should be done perfectly, quality not quantity. Focus on retaining your balance at all times, staying on the balls of the feet and work the flexibility of your hips. Don’t just run endless ladders and cones without ever considering the movement patterns and quality of that you are building up.

Starting Program (emphasis on basic strength and injury prevention) The following is an example, a sample, of a starting plan to condition a footballer to more specific, intensive exercises.

Now remember, just a sample. Without working with you personally, I cannot gauge your starting point, your recoverability, your key areas for development or any areas of potential injury. But, the following is a sensible starting point to begin your path to maximising your football performance.

Warm up, 6-8 mins core temperature Warm up, functional (leg swings, ballistic style movements Push ups plus walking lunges, 2 x 20 Clap Push ups plus split jump lunges, 2 x 12 Trap Bar Deadlift, 2 x 8 Single Leg DB Squat, 2 x 8 DB Jump Squats, 2 x 5 Bench Press, 2 x 8 Military press, 2 x 8 Heaves, 2 x 12 Rope climb, arms only Tyre Flips, 1 minute test Tyre Battles, 1 minute test

Cool down, passive stretch, myofascial release.

5 Week In Season Strength and Power Training Program The following is one sample plan that could be used over a 5 week period to optimise gains for football performance. I stress, a SAMPLE plan, meaning it covers the basic movements and principles, although each person is different, therefore no program can be prescribed in general terms. Some people will do better with a split routine, and some leaving the core lower body lift out but using a total body program twice a week (the larger muscles in the lower body often take the longest to recover from the big core lifts).

When my athletes are at an advanced enough level, we begin every workout with some very heavy compound lifts, such as a trap bar deadlift, row or bench press. My theory, based on my own experiences, is that this generates more free testosterone and prepares the body to be at its strongest for the session ahead. This should only be considered when the ability level allows it.

Week 1 Warm up (temperature, CNS and ballistic) Db Jump squats, 3 x 6 (done as maximal singles) Trap Bar Deadlifts, 3 x 8 Single leg squat, 2 x 8 Med ball standing push press, 3 x 5 Bench Press, 3 x 8 Heaves, 2 x 8 Chins, 2 x 8 Med ball push press overhead, 3 x 5 Military Press, 3 x 8 Sled sprints, 1 minute test (use 50% bodyweight) 20m Sled pulls, 1 minute test, 20m Cool down and passive stretch, begin recovery process.

Week 2 Warm up (temperature, CNS and ballistic) Db Jump Squats with dumbbell drop, 3 x 3 Trap Bar deadlifts, 2 x 6 Single leg Squat with jump, 3 x 5 Med ball floor push press Flat Bench, 2 x 6 with strength bands Med Ball single arm overhead push press, 3 x 3 Military press, 2 x 6 with strength bands Weighted chins, 2 x 6 Heaves with feet on Fitball, 1:1 cadence, 2 x 12 Sled sprints, 2 minutes with 30% bodyweight (20m) Sled pulls, 2 minutes with 30% bodyweight (20m) Cool down and passive stretch, begin recovery process

Week 3 Warm up (temperature, CNS and ballistic) Split Jump Lunges, 2 x 6 Trap Bar Deadlifts, 2 x 3, 1 x 12 with 1:1 cadence Single leg squat, pause at bottom for 5 then into jump, 3 x 5 Med ball single arm ball push, 3 x 5 Flat Bench, 2 x 3, 1 x 12 with 1:1 cadence and strength bands (aim for speed) Single arm DB shoulder press, 2 x 6 Handstand push ups, 2 x failure Tyre pulls with rope, 3 x 20m Sled Sprints, 10 x 20m with 70% bodyweight Sled pulls, 10 x 20m with 70% bodyweight Cool down and passive stretch, begin recovery process

Week 4 Warm up (temperature, CNS and ballistic) Isometric wall sit’s, 2 x 90 seconds Trap bar deadlifts, 2 x 3 with strength bands Clap push ups, 2 x 12 Flat Bench, 2 x 3 with strength bands Weighted Chins, 2 x 3 Med ball slams, 2 x 6 Overhead reverse throw, 2 x 6 Sled sprints, 10x20 with 20% bodyweight Sled pulls, 10x20 with 20% bodyweight Cool down and passive stretch, begin recovery process.

Week 5 (Recovery) Warm up (temperature, CNS and ballistic) Push ups with feet on Fitball, 2 x 12 Walking lunges, 2 x 12 Pulldowns, 2 x 12 DB Lateral raises, 2 x 12 Fitball squats, 2 x 12 Heaves, 2 x 12 Cool down and passive stretch, focus on recovery process all week. Nothing above 50% intensity.

There you have it...

Ok, I think I covered everything, or a lot at least. As I add things along the way, I will be revising “Fit For Football” so it remains the most up to date useful Ebook there is on how to better at your sport.

In closing, I’d give you the following advice; set goals, not limits. Don’t let anyone tell you that you can’t do something, focus on what you want and take time planning how you are going to make it happen. Eat clean, train hard, and focus harder. The body only gives up when the mind tells it to.

Control the mind control the body.

If you are a member at Winners 2000, and joined on the Fit For Football program, then make the most of the 5 pack induction and ask as many questions to our trainer as you need to. Our outcome is simple; make you the best you can be.

I hope this book gave you some great tips and techniques that help you for the rest of your career, or allow you to help those you are coaching.

If you want to arrange a 1-1 or group session with me, contact me at HYPERLINK "mailto:[email protected]" [email protected].

Simon Jeffery

Manager Winners 2000 Fitness Limited

Appendix 1 – The Energy Systems Energy Systems in Sport & Exercise Understanding energy systems underpins the study of exercise and the effect it has on the human body.

Bioenergetics... or the study of energy flow through living systems is usually one of the first chapters in any good exercise physiology text. But the current model of human energy systems is being challenged...

Recent research and practical experience expose its limitations, in particular with regard to fatigue.

This article outlines the three basic energy pathways, their interactions with one another and their relevance to different sporting activities. It finishes with a brief look at some of the more recent research and subsequent new models of human energy dynamics that have been proposed as a result.

ATP The Body’s Energy Currency Energy is required for all kinds of bodily processes including growth and development, repair, the transport of various substances between cells and of course, muscle contraction. It is this last area that Exercise Scientists are most interested in when they talk about energy systems.

Whether it's during a 26-mile marathon run or one explosive movement like a tennis serve, skeletal muscle is powered by one and only one compound... adenosine triphosphate (ATP) (2). However, the body stores only a small quantity of this 'energy currency' within the cells and it’s enough to power just a few seconds of all-out exercise (5). So the body must replace or resynthesize ATP on an ongoing basis. Understanding how it does this is the key to understanding energy systems.

An ATP molecule consists of adenosine and three (tri) inorganic phosphate groups. When a molecule of ATP is combined with water (a process called hydrolysis), the last phosphate group splits away and releases energy. The molecule of adenosine triphosphate now becomes adenosine diphosphate or ADP (2).

To replenish the limited stores of ATP, chemical reactions add a phosphate group back to ADP to create ATP. This process is called phosphorylation. If this occurs in the presence of oxygen it is labelled aerobic metabolism or oxidative phosphorylation. If it occurs without oxygen it is labelled anaerobic metabolism (2).

Energy Sources to Replenish ATP Several energy sources or substrates are available which can be used to power the production of ATP. One of these substrates, like existing ATP, is stored inside the cell and is called creatine phosphate.

Creatine Phosphate Creatine phosphate is readily available to the cells and rapidly produces ATP. It also exists in limited concentrations and it is estimated that there is only about 100g of ATP and about 120g of creatine phosphate stored in the body, mostly within the muscles. Together ATP and creatine phosphate are called the high-energy phosphogens (1).

Fat The other substrates that the body can use to produce ATP include fat, carbohydrate and protein. Fat is stored predominantly as adipose tissue throughout the body and is a substantial energy reservoir. Fat is less accessible for cellular metabolism as it must first be reduced from its complex form, triglyceride, to the simpler components of glycerol and free fatty acids. So although fat acts as a vast stockpile of fuel, energy release is too slow for very intense activity (5).

Carbohydrate Unlike fat, carbohydrate is not stored in peripheral deposits throughout the body. At rest, carbohydrate is taken up by the muscles and liver and converted into glycogen. Glycogen can be used to form ATP and in the liver it can be converted into glucose and transported to the muscles via the blood. A heavy training session can deplete carbohydrate stores in the muscles and liver, as can a restriction in dietary intake. Carbohydrate can release energy much more quickly than fat (5).

Protein Protein is used as a source of energy, particularly during prolonged activity; however it must first be broken down into amino acids before then being converted into glucose. As with, fat, protein cannot supply energy at the same rate as carbohydrate. The rate at which is energy is released from the substrates is determined by a number of factors. For example, if there are large amounts of one type of fuel available, the body may rely more on this source than on others. The mass action effect is used to describe this phenomenon (5).

The Three Energy Systems There are three separate energy systems through which ATP can be produced. A number of factors determine which of these energy systems is chosen, such as exercise intensity for example.

The ATP-PCr System ATP and creatine phosphate (also called phosphocreatine or PCr for short) make up the ATP-PCr system. PCr is broken down releasing a phosphate and energy, which is then used to rebuild ATP. Recall, that ATP is rebuilt by adding a phosphate to ADP in a process called phosphorylation. The enzyme that controls the breakdown of PCr is called creatine kinase (5).

The ATP-PCr energy system can operate with or without oxygen but because it doesn’t rely on the presence of oxygen it said to be anaerobic. During the first 5 seconds of exercise regardless of intensity, the ATP-PCr is relied on almost exclusively. ATP concentrations last only a few seconds with PCr buffering the drop in ATP for another 5-8 seconds or so. Combined, the ATP-PCr system can sustain all-out exercise for 3-15 seconds and it is during this time that the potential rate for power output is at its greatest (1).

If activity continues beyond this immediate period, the body must rely on another energy system to produce ATP

The Glycolytic System Glycolysis literally means the breakdown (lysis) of glucose and consists of a series of enzymatic reactions. Remember that the carbohydrates we eat supply the body with glucose, which can be stored as glycogen in the muscles or liver for later use.

The end product of glycolysis is pyruvic acid. Pyruvic acid can then be either funnelled through a process called the Krebs cycle (see the Oxidative System below) or converted into lactic acid. Traditionally, if the final product was lactic acid, the process was labelled anaerobic glycolysis and if the final product remained as pyruvate the process was labelled aerobic glycolysis.

However, oxygen availability only determines the fate of the end product and is not required for the actual process of glycolysis itself. In fact, oxygen availability has been shown to have little to do with which of the two end products, lactate or pyruvate is produced. Hence the terms aerobic meaning with oxygen and anaerobic meaning without oxygen become a bit misleading (5).

Alternative terms that are often used are fast glycolysis if the final product is lactic acid and slow glycolysis for the process that leads to pyruvate being funnelled through the Krebs cycle. As its name would suggest the fast glycolitic system can produce energy at a greater rate than slow glycolysis. However, because the end product of fast glycolysis is lactic acid, it can quickly accumulate and is thought to lead to muscular fatigue (1).

The contribution of the fast glycolytic system increases rapidly after the initial 10 seconds of exercise. This also coincides with a drop in maximal power output as the immediately available phosphogens, ATP and PCr, begin to run out. By about 30 seconds of sustained activity the majority of energy comes from fast glycolysis (2).

At 45 seconds of sustained activity there is a second decline in power output (the first decline being after about 10 seconds). Activity beyond this point corresponds with a growing reliance on the

The Oxidative System The oxidative system consists four processes to produce ATP:

� Slow glycolysis (aerobic glycolysis) � Krebs cycle (citric acid cycle or tricarboxylic acid cycle) � Electron transport chain � Beta oxidation

Slow glycolysis is exactly the same series of reactions as fast glycolysis that metabolise glucose to form two ATPs. The difference, however, is that the end product pyruvic acid is converted into a substance called acetyl coenzyme A rather than lactic acid (5). Following glycolysis, further ATP can be produced by funnelling acetyl coenzyme A through the

Krebs Cycle The Krebs cycle is a complex series of chemical reactions that continues the oxidization of glucose that was started during glycolysis. Acetyl coenzyme A enters the Krebs cycle and is broken down in to carbon dioxide and hydrogen allowing more two more ATPs to be formed. However, the hydrogen produced in the Krebs cycle plus the hydrogen produced during glycolysis, left unchecked would cause cells to become too acidic (2). So hydrogen combines with two enzymes called NAD and FAD and is transported to the...

Electron Transport Chain Hydrogen is carried to the electron transport chain, another series of chemical reactions, and here it combines with oxygen to form water thus preventing acidification. This chain, which requires the presence of oxygen, also results in 34 ATPs being formed (2).

Beta Oxidation Unlike glycolysis, the Krebs cycle and electron transport chain can metabolise fat as well as carbohydrate to produce ATP. Lipolysis is the term used to describe the breakdown of fat (triglycerides) into the more basic units of glycerol and free fatty acids (2).

Before these free fatty acids can enter the Krebs cycle they must undergo a process of beta oxidation... a series of reactions to further reduce free fatty acids to acetyl coenzyme A and hydrogen. Acetyl coenzyme A can now enter the Krebs cycle and from this point on, fat metabolism follows the same path as carbohydrate metabolism (5).

Fat Metabolism So to recap, the oxidative system can produce ATP through either fat (fatty acids) or carbohydrate (glucose). The key difference is that complete combustion of a fatty acid molecule produces significantly more acetyl coenzyme A and hydrogen (and hence ATP) compared to a glucose molecule. However, because fatty acids consist of more carbon atoms than glucose, they require more oxygen for their combustion (2).

So if your body is to use fat for fuel it must have sufficient oxygen supply to meet the demands of exercise. If exercise is intense and the cardiovascular system is unable to supply cells with oxygen quickly enough, carbohydrate must be used to produce ATP. Put another way, if you run out of carbohydrate stores (as in long duration events), exercise intensity must reduce as the body switches to fat as its primary source of fuel.

Protein Metabolism Protein is thought to make only a small contribution (usually no more 5%) to energy production and is often overlooked. However, amino acids, the building blocks of protein, can be either converted into glucose or into other intermediates used by the Krebs cycle such as acetyl coenzyme A. Protein may make a more significant contribution during very prolonged activity, perhaps as much as 18% of total energy requirements (1).

The oxidative system as a whole is used primarily during rest and low-intensity exercise. At the start of exercise it takes about 90 seconds for the oxidative system to produce its maximal power output and training can help to make this transition earlier (1).

Beyond this point the Krebs cycle supplies the majority of energy requirements but slow glycolysis still makes a significant contribution. In fact, slow glycolysis is an important metabolic pathway even during events lasting several hours or more (2).

Energy Systems & Training Each of the three energy systems can generate power to different capacities and varies within individuals. Best estimates suggest that the ATP-PCR system can generate energy at a rate of roughly 36 kcal per minute. Glycolysis can generate energy only half as quickly at about 16 kcal per minute. The oxidative system has the lowest rate of power output at about 10 kcal per minute (4).

The capacity to generate power of each the three energy systems can vary with training. The ATP-PCr and glycolytic pathways may change by only 10-20% with training. The oxidative system seems to be far more trainable although genetics play a limiting role here too. VO2max, or aerobic power can be increased by as much as 50% but this is usually in untrained, sedentary individuals (4).

Energy Systems Used in Sports The three energy systems do not work independently of one another. From very short, very intense exercise, to very light, prolonged activity, all three energy systems make a contribution however, one or two will usually predominate (5).

Two factors of any activity carried out in affecting the energy systems more than any other variable are the intensity and duration of exercise.

A New Model for Energy Systems? In the year 2000, Noakes and colleagues (3) questioned the classical model of energy systems. Their argument was based on the limitations this model has when it comes to explaining fatigue. In particular, the general concept that fatigue develops only when the cardiovascular system's capacity to supply oxygen falls behind demand (therefore initiating anaerobic metabolism) is seen as overly simplistic. More specifically, their argument centered around 5 key issues:

i) The heart and not skeletal muscle would be affected first by anaerobic metabolism. ii) No study has definitively found a presence of anaerobic metabolism and hypoxia (lack of oxygen) in skeletal

muscle during maximal exercise. iii) The traditional model is unable to explain why fatigue ensues during prolonged exercise, at altitude and in hot

conditions. iv) Cardiorespiratory and metabolic measures such as VO2max and lactate threshold are only modest predictors

of performance. Undoubtedly, fatigue is a complex subject that can result from a range of physical and psychological factors. In an attempt to produce a more holistic explanation, Noakes developed a model that consisted of five sub-models:

i) The classical 'cardiovascular / anaerobic' model as it stands now. ii) The energy supply / energy depletion model. iii) The muscle recruitment (central fatigue) / muscle power model. iv) The biomechanical model. v) The psychological / motivational model.

Essentially this new model of energy systems recognizes what coaches have witnessed for decades... that performance and fatigue is multifactoral and complex. It adds strength to the synergistic and holistic approach to sport usually found in the most successful athletes.

References 1) Baechle TR and Earle RW. (2000) Essentials of Strength Training and Conditioning: 2nd Edition. Champaign,

IL: Human Kinetics 2) McArdle WD, Katch FI and Katch VL. (2000) Essentials of Exercise Physiology: 2nd Edition Philadelphia,

PA: Lippincott Williams & Wilkins 3) Noakes TD. (2000) Physiological models to understand exercise fatigue and the adaptations that predict or enhance

athletic performance. Scandinavian Journal of Medicine and Science in Sports. 10, 123-145 4) Stager Jm and Tanner DA. (2005) Swimming: 2nd Edition; An International Olympic Committee Publication.

Oxford UK: Blackwell Science Ltd 5) Wilmore JH and Costill DL. (2005) Physiology of Sport and Exercise: 3rd Edition. Champaign, IL: Human Kinetics

Appendix 2 – The Ice Bath After Exercise Ice Bath - Does It Help Recovery? Taking an after exercise plunge in an ice water bath (a tub of 12 to 15 degrees Celsius ice water) is a common practice among many elite athletes as a way to recover faster, and reduce muscle pain and soreness after intense training sessions or competitions. From elite runners like Paula Radcliff to nearly all professional rugby players, the ice bath is a standard practice routine.

In addition to the ice bath, some athletes use and contrast water therapy (alternating between cold water and warmer water) to get the same effect.

So, what's behind the ice bath and does it really work?

The Scientific Theory The theory behind ice baths is related the fact that intense exercise actually causes micro trauma, or tiny tears in muscle fibers. This muscle damage not only stimulates muscle cell activity and helps repair the damage and strengthen the muscles ( muscle hypertrophy), but it is also linked with delayed onset muscle pain and soreness (DOMS) , which occurs between 24 and 72 hours after exercise.

The ice bath is thought to:

� Constrict blood vessels and flush waste products, like lactic acid, out of the affected tissues � Decrease metabolic activity and slow down physiological processes � Reduce swelling and tissue breakdown

Then, with rewarming, the increased blood flow speeds circulation, and in turn, improves the healing process. Although there is no current protocol regarding the ideal time and temperature for cold immersion routines, most athletes or trainers who use them recommend a water temperature between 12 to 15 degrees Celsius and immersion times of 5 to 10 and sometimes up to 20 minutes.

So, while that’s the theory behind the cold water immersion for exercise recovery, conclusive research about the pros, cons and ideal time and temperatures is still a ways off.

The Scientific Research Of the studies that have looked at the effects of ice baths, cold water immersion and contrast water therapy on exercise recovery and muscle soreness, most offer inconclusive or contradictory findings. One study from the July 2008 issue of the International Journal of Sports Medicine found cold water immersion and contrast water therapy may help recovery from short maximal efforts, or during events like stage races where athletes repeat high-intensity efforts on successive days. In this study, researchers had cyclists complete a week of intense daily training routines. After each workout, they used one of four different recovery methods and took nine days off between each week of workouts.

The four recovery methods included:

1.Immersion in a 15 degree C (59 degree F) pool for 14 minutes; 2.Immersion in 38 degree C (100.4 degree F) water for 14 minutes; 3.Alternating between cool and hot water every minute for 14 minutes; 4.14 minutes of complete rest.

They reported that the cyclists performed better in the sprint and time trial after cool water immersion and contrast water therapy, but their performance declined with both hot water baths and complete rest. Another study published in the 2007 British Journal of Sports Medicine found that ice-water immersion offered no real benefit and, in fact, may increase post-exercise muscle soreness after heavy weight training. In this study the researchers compared 1-min immersions in either an ice bath (5 degrees Celsius) or a tepid bath (24 degrees Celsius) following an intense workout.

They found that the athletes who used the ice baths reported no difference in physical pain measurements such as swelling or tenderness. The athletes did, however, report more leg pain the following day, when going from a sitting to a standing position than those who had the tepid water bath treatment. According to the researchers, "Ice-water immersion offers no benefit for pain, swelling, isometric strength and function, and in fact may make more athletes sore the next day."

In 2007, a study from the Journal of Strength and Conditioning Research looked at the effect of contrast water therapy on delayed onset muscle soreness after intense leg press exercise. They found a smaller reduction, and faster restoration, of strength and power in athletes using contrast water therapy than those using passive recovery. Real World Recommendations

It's clear that more research is needed before a real conclusion can be made, but so far the information that is available indicates the following:

� Cold water immersion after a hard workout won't hurt and may, in fact, help recovery. � Alternating Cold water and warm water baths (contract water therapy) may also help athletes recover. � Ice baths are not necessary; cold water baths (24 degrees Celsius) are as good and perhaps better, than ice baths.

� Active recovery may be as good as cold water immersion for exercise recovery. � Passive recovery is not an effective way to recover. � Hot baths after hard exercise may decrease recovery time.

Cold Water Therapy - How to Do It Cold Water Immersion If you are going to try cool or cold water immersion after exercise, don't overdo it. Ten minutes immersed in 15 degree Celsius water should be enough time to get the benefit and avoid the risks. Because cold can make muscles tense and stiff, it's a good idea to fully warm up about 30 to 60 minutes later with a warm shower or a hot drink.

Contrast Water Therapy (Hot-Cold Bath) If you prefer alternating hot and cold baths, the most common method includes one minute in a cold tub (10-15 degrees Celsius) and two minutes a hot tub (about 37-40 degrees Celsius), repeated about 3 times.

Whether the science supports the ice bath theory or not, many athletes swear that an ice bath after intense training helps

them recover faster, prevent injury and just feel better. Sources

Vaile, J.; Halson, S.; Gill, N.; Dawson, B., Effect of Hydrotherapy on Recovery from Fatigue. Int'l J. Sports Medicine, July 2008.

Kylie Louise Sellwood, et al. Ice-water immersion and delayed-onset muscle soreness: a randomized controlled trial Br. J. Sports Med., Jun 2007.

Vaile JM, Gill ND, Blazevich AJ. The effect of contrast water therapy on symptoms of delayed onset muscle soreness. J Strength Cond Res. 2007 Aug;21(3):697-702.

Appendix 3 – Plyometrics Plyometrics Speed and strength are integral components of fitness found in varying degrees in virtually all athletic movements. Simply put the combination of speed and strength is power. For many years, coaches and athletes have sought to improve power in order to enhance performance. Throughout this century and no doubt long before, jumping, bounding and hopping exercises have been used in various ways to enhance athletic performance. In recent years, this distinct method of training for power or explosiveness has been termed plyometrics. Whatever the origins of the word the term is used to describe the method of training that seeks to enhance the explosive reaction of the individual through powerful muscular contractions because of rapid eccentric contractions.

Muscle Mechanism The maximum force that a muscle can develop is attained during a rapid eccentric contraction. However, it should be realised that muscles seldom perform one type of contraction in isolation during athletic movements. When a concentric contraction occurs (muscle shortens) immediately following an eccentric contraction (muscle lengthens) then the force generated can be dramatically increased.

If a muscle is stretched, much of the energy required to stretch it is lost as heat, but some of this energy can be stored by the elastic components of the muscle. This stored energy is available to the muscle only during a subsequent contraction. It is important to realise that this energy boost is lost if the eccentric contraction is not followed immediately by a concentric contraction. To express this greater force the muscle must contract within the shortest time possible. This whole process is frequently called the stretch shortening cycle and is the underlying mechanism of plyometric training.

Choose the method to fit the sport The golden rule of any conditioning program is specificity. This means that the movement you perform in training should match, as closely as possible, the movements encountered during competition. If you are rugby player, practicing for the line out or a volleyball player interested in increasing vertical jump height, then drop jumping or box jumping may be the right exercise. However if you are a javelin thrower aiming for a more explosive launch, then upper body plyometrics is far more appropriate.

Plyometric Exercises The following are examples of lower body and upper body plyometric exercises.

Lower Body Drop Jumping

This exercise involves the athlete dropping (not jumping) to the ground from a raised platform or box, and then immediately jumping up. The drop down gives the pre-stretch to the leg muscles (eccentric phase) and the vigorous drive upwards the secondary concentric contraction phase. The exercise will be more effective the shorter the time the feet are in contact with the ground. The loading in this exercise is governed by the height of the drop that should be in the region of 70 to 110 cm (Bompa et.al, Periodisation Training for Sports, p203). Drop jumping is a relatively high impact form of plyometric training and would normally be introduced after the athlete had become accustomed to lower impact alternatives, such as two-footed jumping on the spot.

Bounding and hurdling

If forward motion is more the name of your game, try some bounding. This is a form of plyometric training, where over sized strides are used in the running action and extra time spent in the air. Two-legged bounds reduce the impact to be endured, but to increase the intensity one legged bounding, or hopping, can be used. Bounding upstairs is a useful way to work on both the vertical and horizontal aspects of the running action. Multiple jumps over a series of obstacles like hurdles are valuable drills for athletes training for sprinting or jumping events.

Examples of lower body plyometric exercises with intensity level:

� Standing based jumps performed on the spot (low intensity) - Tuck Jumps, Split Jumps � Jumps from standing (low-medium intensity) - Standing long jump, Standing hop, Standing jump for height � Multiple jumps from standing (medium intensity) - bounds, bunny hops, double footed jumps over low hurdle, double footed jumps up steps

� Multiple jumps with run in (High intensity) - 11 stride run + 2 hops and a jump into sandpit, 2 stride run in + bounds

� Depth jumping (high-very high intensity) - jumps down and up off box (40 to 100cm), bounding up hill � Eccentric drop and hold drills (high-very high intensity) - hop and hold, bound/hop/bound/hop over 30 metres (athletes stop and hold on each landing before springing into the next move), drop and hold from a height greater than one metre

Examples of lower body plyometric exercises are detailed on the Leg Plyometric page.

Upper Body A variety of drills can be used to make the upper body more explosive:

Press ups & hand clap: Press-ups with a hand clap in between is a particularly vigorous way to condition the arms and chest. The pre-stretch takes place as the hands arrive back on the ground and the chest sinks, and this is followed quickly by the explosive upwards action. Once again, to get the best training effect keep the time in contact with the ground to a minimum.

Medicine Ball: Another means of increasing upper body strength popular with throwers is to lie on the ground face up. A partner then drops a medicine ball down towards the chest of the athlete, who catches the ball (pre-stretch) and immediately throws it back. This is another high-intensity exercise and should only be used after some basic conditioning.

Examples of upper body plyometric exercises are detailed on the Arm Plyometric page.

Planning a Plyometric Session The choice of exercises within a session and their order should be planned. A session could:

� begin with exercises that are fast, explosive and designed for developing elastic strength (low hurdle jumps; low drop jumps)

� work through exercises that develop concentric strength (standing long jump; high hurdle jumps) � finish with training for eccentric strength (higher drop jumps)

An alternative session could be:

� begin with low hurdle jumps � progress to bounding and hopping, � continue with steps or box work � finish with medicine ball work out for abdominals and upper body

Warm up A thorough warm up is essential prior to plyometric training. Attention should be given to jogging, stretching (dynamic), striding and general mobility especially about the joints involved in the planned plyometric session. A cool down should follow each session.

How many? It is wise not to perform too many repetitions in any one session and since it is a quality session, with the emphasis on speed rather than endurance, split the work into sets with ample recovery in between. An experienced athlete conducting lower body plyometrics may conduct up to 150-200 contacts in a session - athletes new to plyometric work should start with low to medium intensity exercise with around 40 contacts per session e.g. 2 sets of 6 bunny hops is 12 contacts. Similar approach should be taken with upper body plyometrics.

The focus must always be on quality and not quantity.

Recovery Allow at least one minute of rest between each exercise repetition so as to allow the neuromuscular system to recover.

Allow three days between plyometrics sessions when planning. Where to do it and what to wear For bounding exercises use surfaces such as grass or resilient surfaces. Avoid cement floors because there is no cushioning. Choose well-cushioned shoes that are stable and can absorb some of the inevitable impact. All athletes should undergo general orthopaedic screening before engaging in plyometric training. Particular attention should be given to structural or postural problems that are likely to predispose the athlete to injury.

Conditioning for plyometrics Higher than normal forces are put on the musculoskeletal system during plyometric exercises so it is important for the athlete to have a good sound base of general strength and endurance. Most experts state that a thorough grounding in weight training is essential before you start plyometrics. It has been suggested that an athlete be able to squat twice their body weight before attempting depth jumps. However, less intensive plyometric exercises can be incorporated into general circuit and weight training during the early stages of training to progressively condition the athlete. Simple plyometric drills such as skipping, hopping and bounding should be introduced first. More demanding exercises such as flying start single-leg hops and depth jumps should be limited to thoroughly conditioned athletes.

Conditioning programs to develop leg strength are detailed on the Lower Leg Conditioning page and the Leg Conditioning page.

Young athletes Some authors suggest that moderate jumps (low intensity) can be included in the athletic training of very young children (Lohman, 1989). However, great care needs to be exerted when prescribing any training procedures for preadolescent children. Because of the relatively immature bone structure in preadolescent and adolescent children the very great forces exerted during intensive depth jumps (high intensity) should be avoided (Smith, 1975).

Summary Plyometric type exercises have been used successfully by many athletes as a method of training to enhance power. In order to realise the potential benefits of plyometric training the stretch-shortening cycle must be invoked. This requires careful attention to the technique used during the drill or exercise. The rate of stretch rather than the magnitude of stretch is of primary importance in plyometric training. In addition, the coupling time or ground contact time must be as short as possible. The challenge to you as coach or athlete is to select or create an exercise that is specific to the event and involves the correct muscular action. As long as you remember specificity and to ensure there is a pre-stretch first then the only limit is your imagination.

Plyometric exercise and weight training can be combined in complex training sessions to develop explosive power.

Appendix 4 - The Stretch Shortening Cycle Stretch shortening cycle From Wikipedia, the free encyclopaedia

A stretch-shortening cycle (SSC) can be defined as an active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentric contraction) of that same muscle.

The increased performance benefit associated with muscle contractions that take place during SSCs has been the focus of much research in order to determine the true nature of this enhancement. At present, there is some debate as to where and how this performance enhancement takes place. It has been postulated that elastic structures in series with the contractile component can store energy like a spring after being forcibly stretched. Since the length of the tendon increases due to the active stretch phase, if the series elastic component acts as a spring, it would therefore be storing more potential energy. This energy would be released as the tendon shortened. Thus, the recoil of the tendon during the shortening phase of the movement would result in a more efficient movement than one in which no energy had been stored

Appendix 5 - Real Strength and Power from the Masters,

The Westside Barbell Club For strength and power development, I can’t think of anyone better to listen to than Louie Simmons, who wrote the article below regarding using bands and chains to get stronger.

In any sport, being stronger and more powerful is going to result in better performance. Although Louise is talking mainly about powerlifitng type results, these strategies have a direct improvement on your sport. Read it, this guy loves what he does and could teach so called “Strength and Conditioning~” coaches a few things. Mind you, the ones I have met have been so far up their own ases that they wouldn’t listen, just keep waiving their dumb certificates and talking crap that isn’t

helping anyone. By: Louie Simmons Chains and Bands

There are many keys to success, but two invaluable ones are accelerating strength training and accommodating resistance by add-ing chains or bands or sometimes both.

Chains and bands are used in all of our training, be it the dynamic method for speed strength and acceleration or the maximum effort day to develop absolute strength.

In the bench press, bands and chains have helped 17 of our lifters achieve 550 or more and 7 lifters have done 600 or more. When I talk about bench training, I am referring to my lifters with a 550 bench or better; that's who we experiment with.

On speed day for the bench, while doing the 8-10 sets of 3 reps, the chains are attached in the following manner. Loop a 1/4-inch-link chain with a hook around the bar sleeve to regulate the height of the 5/8-inch-link chain (5 feet long). Run the 5/8 chain through the metal loop and adjust it so that half of the 5/8 chain is lying on the floor while the bars in the rack. Use 60% of a no-shirt max on the bar. For example, if your max is 500, put 300 pounds on the bar. When the bar is on your chest, only the weight of the bar should be on your chest; that is, all the 5/8 chain should be on the floor.

If your best bench is 250 pounds or less, use one pair of 1/2-inch-link chains; these weigh 23 pounds a set, so you are locking out an extra 11.5 pounds. A 350 or more bencher should use one pair of 5/ 8-inch-link chain. By doing this, you will be locking out an extra 20 pounds. (They weigh 20 pounds each, but half is on the floor at lockout.) A 500 pound bencher can use both the 5/8 and 1/2 inch chains for a combined added weight of 31 pounds. A 600 bencher uses two 5/8 chains and sometimes adds a 1/2 inch chain, for 40 or 51 added pounds at lock-out.

You can experiment on your own, but remember this process is to build bar speed and acceleration. It also teaches you to launch the bar off your chest. A special note: Lower the bar fast and try to catch and reverse the weight as fast as possible. Never pause.

On max effort day, warm up to 315, then do a single. Next, add a 5/8 inch chain on each side and do a single. On the next set, use two sets of chain, then three sets, and so forth. This is similar to how a bench shirt works: the weight is less at the bottom and much greater at the top. The chains build not only acceleration but also a fast start and a strong lock-out.

For floor pressing, simply drape the 5/8 inch chain over the sleeve of the bar and you're ready. J.M. Blakley and George Halbert do a lot of floor presses like this. George will use 200 pounds of chain (5 sets of chain) and works up to a single. His best at a bodyweight of 220 is 440 plus 200 pounds of chain, which is 640 at the top.

J.M. uses a different combination of weight and chains. ,J.M.s best is 400 pounds on the bar with 7 sets of chains, for a combined weight of 680 at lockout. Try any weight-to-chain ratio. Feel free to experiment. A cambered bar can be used as well.

These are a few methods to add to your max effort day.

Bands are a little tough for some on speed day because of the added eccentric properties they create. Also the weight resistance is much more radical at different positions: much less at the bottom, but much greater at the top. Remember, the bands are literally pulling down on you.

There are three bands with different strengths: pink is the least strong, for 300 pound benchers and below; green for 300- 450 pound benchers; and blue for 500 pound benchers and above (shirtless max).

When using bands, be careful not to overdue it. The bands produce a large amount of eccentric overloading and can cause excessive soreness, but they are more than worth it. They build the lockout as well as the start. One realizes very fast that you have to outrun the bands, so you develop a fast start to enable you to lock out a heavy weight.

The most popular methods using the bands are as follows. On max effort day, do board presses with four 2 x 6’s. Loop the bands through the bottom supports of the bench and then around the sleeve of the bar. When using four boards, the tension is never released. Be-cause of this, a quick start is impossible and locking out a heavyweight is really tough. To make it even tougher, use a cambered bar. ‘J.M. presses’ with bands are very popular at Westside. To make it as tough as possible, use several bands. Lower the bar straight down, aiming between the nipples and chin, stop 4-5 inches off the

chest, and press back up. Use a close grip. Bands and chains are often used for triceps extensions. This will radically change the strength curve of the movement by accommodating resistance (lifts are usually easier at the top).

A Westside supporter who constantly bugs me with some of the craziest ideas actually came up with an exercise that really works. So thanks to Doug Ebert for the following band exercise. Attach a blue band to the bar and start with 95 or 135 pounds because this is tough. Then take a pink or green band, depending on your strength, twist it once, and place it around your upper back so the tension is pulling back your hands. Now lie down on the bench, stretch the band to grab the bar, and start benching. This ‘double’ tension is unreal.

Also try the ‘lightened’ method, recommended by Carl of Jump-Stretch. Attach a set of blue bands to the top of the power rack with a slip knot. Load the bar to 135. It should be almost weightless at the chest. This way you can bench 135 pounds more than normal. This builds tremendous power at lockout, which is perfect for bench shirts.

Bands and chains have helped to increase our list of 550 benchers at Westside to 17. George Halbert recently benched 688 at 235 to capture the world record at 242. George also holds the 220 world record. Only two people can claim to hold a world record bench in two weight classes: George Halbert and Dave Waterman.

Now on to squatting. With an army of 800+ squatters, 22 to be exact, when we experiment and establish results, they are sound and proven. We also have a 755 squatter at 165 and a 782 squatter at 181. They all use chains and bands. Here's how.

First use a set of 1/4-inch-link chains that attach to the bar sleeves. We suspend a metal ring from the 1/4 inch chains, which regulates height of the 5/8 chain from the floor. Loop the 5/8 inch chain through the metal ring so about three chain links are lying on the floor when you are standing. When you are sitting on the box, slightly below parallel, half of the chain will be unloaded onto the floor.

How much chain should you use? If you squat 350 or less, use one set of 5/8 inch chain, equalling 40 pounds at the top. If you squat about 600 pounds, use about 60 or 70 pounds of chain at the top. If you squat 800 pounds, use 80~120 pounds of chain at the top. As you can see, about 10% of your squat weight should be added with chain. If you are doing sets wIth 400 on the bar, you will be standing up with 520. An 800 squatter whose top training weight is 480, or 60%, will add 80-120 pounds of chain to the bar, equalling 600 at the top.

To use bands for squatting, if you squat 650 or less, use green bands. If you squat more than 650, use blue bands. Here are two examples of 900+ squatters. Billy Masters and Dave Barno used a top weight of 500 pounds and 150 pounds of tension with blue bands. Billy did 909 and Dave did a perfect 925. Neither train at Westside, but they use our methods.

When squatting, wave your training weights from 50% to 60% in a 3 or 4 week cycle. Do mostly 8 sets of 2 reps with 45 seconds rest between sets.

For max effort work, one can choose a bar weight of, say, 400 or 500 pounds. Do a single and then add a set of chains. Keep doing singles and adding a second and third set of chains until you break a PR or miss. You can do the same with Flex bands. Good mornings are a great exercise to do with chains and bands. High pulls with the pink or green bands are also great.

I have seen one of our lifters with a 600 deadlift go to 670 in 6 months by using bands on the deadlift. Bob Young would use 275-315 on the bar, with about 200 pounds of tension from the bands. We use the platform that Jump-Stretch sells with their bands to do this exercise.

If you want to excel at power lifting or any sport, then you must develop speed strength, increase acceleration, and gain absolute strength. Bands and chains can be instrumental in developing these aspects of strength. I highly recommend that you try them as soon as possible.

For chains, call Topper’s Supply at 614-444-1187.

For bands, call JumpStretch at 1-800-344-3539.

Westside Barbell at 614-276-0923

Appendix 6, The Potential Dangers of Sucralose (Splenda) By Dr. Mercola Is Splenda Really As Safe As They Claim It to Be? As of 2006, only six human trials have been published on Splenda (sucralose). Of these six trials, only two of the trials were completed and published before the FDA approved sucralose for human consumption. The two published trials had a grand total of 36 total human subjects.

36 people sure doesn’t sound like many, but wait, it gets worse, only 23 total were actually given sucralose for testing and here is the real killer:

The longest trial at this time had lasted only four days and looked at sucralose in relation to tooth decay, not human tolerance.

Why Do You Need to Know About Splenda? Splenda, best known for its marketing logo, "made from sugar so it tastes like sugar," has taken the sweetener industry by storm. Splenda has become the nations number one selling artificial sweetener in a very short period of time.

Between 2000 and 2004, the percentage of US households using Splenda products jumped from 3 to 20 percent. In a one year period, Splenda sales topped $177 million compared with $62 million spent on aspartame-based Equal and $52 million on saccharin-based Sweet "N Low.

McNeil Nutritionals, in their marketing pitch for Splenda emphasizes that Splenda has endured some of the most rigorous testing to date for any food additive. Enough so to convince the average consumer that it is in fact safe. They claim that over 100 studies have been conducted on Splenda. What they don’t tell you is that most of the studies are on animals.

Additional Concerns About Splenda Studies There have been no long-term human toxicity studies published until after the FDA approved sucralose for human consumption. Following FDA approval a human toxicity trial was conducted, but lasted only three months, hardly the length of time most Splenda users plan to consume sucralose. No studies have ever been done on children or pregnant women.

Much of the controversy surrounding Splenda does not focus just on its safety, but rather on its false advertising claims. The competition among sweeteners is anything but sweet. The sugar industry is currently suing McNeil Nutritionals for implying that Splenda is a natural form of sugar with no calories.

Is It REALLY Sugar? There is no question that sucralose starts off as a sugar molecule, it is what goes on in the factory that is concerning. Sucralose is a synthetic chemical that was originally cooked up in a laboratory. In the five step patented process of making sucralose, three chlorine molecules are added to a sucrose or sugar molecule. A sucrose molecule is a disaccharide that contains two single sugars bound together; glucose and fructose.

The chemical process to make sucralose alters the chemical composition of the sugar so much that it is somehow converted to a fructo-galactose molecule. This type of sugar molecule does not occur in nature and therefore your body does not possess the ability to properly metabolize it. As a result of this "unique" biochemical make-up, McNeil Nutritionals makes it’s claim that Splenda is not digested or metabolized by the body, making it have zero calories.

It is not that Splenda is naturally zero calories. If your body had the capacity to metabolize it then it would no longer has zero calories.

How Much Splenda is Left In Your Body After You Eat It? If you look at the research (which is primarily extrapolated form animal studies) you will see that in fact 15% of sucralose is absorbed into your digestive system and ultimately is stored in your body. To reach a number such as 15% means some people absorb more and some people absorb less. In one human study, one of the eight participants did not excrete any sucralose even after 3 days. Clearly his body was absorbing and metabolizing this chemical. That is what our bodies are supposed to do.

The bottom line is that we all have our own unique biochemical make-up. Some of you will absorb and metabolize more than others. If you are healthy and your digestive system works well, you may be at higher risk for breaking down this product in your stomach and intestines. Please understand that it is impossible for the manufacturers of Splenda to make any guarantees based on their limited animal data.

If you feel that Splenda affects you adversely, it is valid. Don’t let someone convince you that it is all in your head. You know your body better than anyone else.

How to Determine if Splenda is Harming You The best way to determine if Splenda or sucralose is affecting you is to perform an elimination/challenge with it. First eliminate it and other artificial sweeteners from your diet completely for a period of one to two weeks. After this period reintroduce it in sufficient quantity.

For example, use it in your beverage in the morning, and eat at least two sucralose containing products the remainder of the day. On this day, avoid other artificial sweeteners so that you are able to differentiate which one may be causing a problem for you. Do this for a period of one to three days. Take notice of how your body is feeling, particularly if it feels different than when you were artificial sweetener free.

Splenda May Still Be Harming You If you complete the elimination/challenge trial described above and do not notice any changes then it appears you are able to tolerate Splenda acutely. However, please understand that you are not out of the woods yet.

The entire issue of long-term safety has never been established. Let’s look at the facts again:

� There have only been six human trials to date � The longest trial lasted three months � At LEAST 15% of Splenda is not excreted from your body in a timely manner

Considering that Splenda bears more chemical similarity to DDT than it does to sugar, are you willing to bet your health on this data? Remember that fat soluble substances, such as DDT, can remain in your fat for decades and devastate your health.

If the above facts don’t concern because you believe the FDA would not ever allow a toxic substance into the market then read on.

Do You Really Believe These People Are Going to Protect You? Please consider that the only organizations between you and potentially toxic side effects are the FDA and the manufacturers of sucralose (Tate & Lyle) and of Splenda (McNeil Nutritionals).

The FDA has a long standing history of ineffective screening and rampant conflict of interests as demonstrated in their inability to identify Vioxx as too dangerous to be on the market. This mistake costs 55,000 people their lives.

Now the point I want you to understand here, because it is really important, is that Splenda is not a drug and is only a food additive. As such the number of studies required to receive FDA approval is substantially less than drug. Vioxx had an order of magnitude of more comprehensive clinical trials than Splenda ever did, and despite this rigorous approval process it still killed 55,000 people.

So, now you have the primary concerns I have about Splenda and the choices is yours.

Read Splenda Horror Stories We have more people on our site that have reported adverse reaction to Splenda than were formally studied in the research submitted for FDA approval. It would seem this collection of data is in some ways superior to the data submitted to the FDA for Splenda approval.

You can help us continue our Splenda research by supplying us with your own experience. If you or anyone you know have had an adverse reaction to Splenda or sucralose containing products please tell us your story.

Dr. Mercola's Comments: Don't let these large companies fool you. There is no magic alternative to sugar when it comes to sweeteners. You simply can not have your cake and eat it too when it comes to this area. It is far too early to tell, as not enough people have consumed this product to observe large numbers of adverse effects.

However, I have had a number of patients in our Wellness Center who have had some severe migraines and even seizures possibly from consuming this product.

My advice? AVOID Sucralose.

I am fond of telling people that if something tastes sweet you probably should spit it out as it is not likely to be to good for you. This of course, is a humorous exaggeration, but for most people who struggle with chronic illness, it is likely to be a helpful guide.

PLEASE note this article is being written in 2000. This is one of the first comprehensive clear investigative reports and warnings on sucralose on the Internet. Related Articles: Sucralose (Splenda®) U.S. Product List The Potential Dangers of Sucralose: Reader Testimonials The Dangers of Chlorine and Issues With Sucralose 12 Questions You Need to Have Answered Before You Eat Splenda

Sources: Food and Drug Administration "Final Rule " for Sucralose, 21 CFR Part 172, Docket No. 87F-0086. Lord GH, Newberne PM. Renal mineralization -- a ubiquitous lesion in chronic rat studies. Food Chem Toxicol 1990 Jun;28:449-55. Labare MP, Alexander M. Microbial cometabolism of sucralose, a chlorinated disaccharide, in environmental samples. Appl Microbiol Biotechnol. 1994 Oct;42:173-8. Hunter BT. Sucralose. Consumers' Research Magazine, Oct90, Vol. 73 Issue 10, p8, 2p. Maudlin RK. FDA approves sucralose for expanded use. Modern Medicine, Oct99, Vol. 67 Issue 10, p57, 1/9p Sucralose -- a new artificial sweetener. Medical Letter on Drugs & Therapeutics, 07/03/98, Vol. 40, Issue 1030, p67, 2p. Q&A: Is newly FDA approved sweetener sucralose good for you? Executive Health's Good Health Report, Nov98, Vol. 35 Issue 2, p6, 1p, 1c. Gain B. FDA approves J&J Sweetener. Chemical Week, 04/15/98, Vol. 160 Issue 14, p27, 1/4p.

Sucralose Toxicity Information Center Splenda Product Web Site Official Tate & Lyle Sucralose Web Site Endurance News, Issue 26.

Appendix 7, Death by sugar may not be an overstatement—evidence is

mounting that sugar is THE MAJOR FACTOR causing obesity and chronic

disease. By Dr. Mercola Is sugar a sweet old friend that is secretly plotting your demise? There is a vast sea of research suggesting that it is. Science has now shown us, beyond any shadow of a doubt, that sugar in your food, in all its myriad of forms, is taking a devastating toll on your health.

The single largest source of calories for Americans comes from sugar—specifically high fructose corn syrup. Just take a look at the sugar consumption trends of the past 300 years:[1]

� In 1700, the average person consumed about 4 pounds of sugar per year. � In 1800, the average person consumed about 18 pounds of sugar per year. � In 1900, individual consumption had risen to 90 pounds of sugar per year. � In 2009, more than 50 percent of all Americans consume one-half pound of sugar PER DAY—translating to a whopping 180 pounds of sugar per year!

Sugar is loaded into your soft drinks, fruit juices, sports drinks, and hidden in almost all processed foods—from bologna to pretzels to Worcestershire sauce to cheese spread. And now most infant formula has the sugar equivalent of one can of Coca-Cola, so babies are being metabolically poisoned from day one if taking formula.

No wonder there is an obesity epidemic in this country.

Today, 32 percent of Americans are obese and an additional one-third are overweight. Compare that to 1890, when a survey of white males in their fifties revealed an obesity rate of just 3.4 percent. In 1975, the obesity rate in America had reached 15 percent, and since then it has doubled.

Carrying excess weight increases your risk for deadly conditions such as heart disease, kidney disease and diabetes.

In 1893, there were fewer than three cases of diabetes per 100,000 people in the United States. Today, diabetes strikes almost 8,000 out of every 100,000 people.[1]

You don’t have to be a physician or a scientist to notice America’s expanding waistline. All you have to do is stroll through a shopping mall or a schoolyard, or perhaps glance in the mirror.

Sugars 101 -- Basics of How to Avoid Confusion on this Important Topic It is easy to become confused by the various sugars and sweeteners. So here is a basic overview:

� Dextrose, fructose and glucose are all monosaccharides, known as simple sugars. The primary difference between them is how your body metabolizes them. Glucose and dextrose are essentially the same sugar. However, food manufacturers usually use the term “dextrose” in their ingredient list.

� The simple sugars can combine to form more complex sugars, like the disaccharide sucrose (table sugar), which is half glucose and half fructose.

� High fructose corn syrup (HFCS) is 55 percent fructose and 45 percent glucose. � Ethanol (drinking alcohol) is not a sugar, although beer and wine contain residual sugars and starches, in addition to alcohol.

� Sugar alcohols like xylitol, glycerol, sorbitol, maltitol, mannitol, and erythritol are neither sugars nor alcohols but are becoming increasingly popular as sweeteners. They are incompletely absorbed from your small intestine, for the most part, so they provide fewer calories than sugar but often cause problems with bloating, diarrhea and flatulence.

� Sucralose (Splenda) is NOT a sugar, despite its sugar-like name and deceptive marketing slogan, “made from sugar.” It’s a chlorinated artificial sweetener in line with aspartame and saccharin, with detrimental health effects to match.

� Agave syrup, falsely advertised as “natural,” is typically HIGHLY processed and is usually 80 percent fructose. The end product does not even remotely resemble the original agave plant.

� Honey is about 53 percent fructose[2], but is completely natural in its raw form and has many health benefits when used in moderation, including as many antioxidants as spinach.

� Stevia is a highly sweet herb derived from the leaf of the South American stevia plant, which is completely safe (in its natural form). Lo han (or luohanguo) is another natural sweetener, but derived from a fruit.

All Sugars are Not Equal Glucose is the form of energy you were designed to run on. Every cell in your body, every bacterium—and in fact, every living thing on the Earth—uses glucose for energy.

But as a country, sucrose is no longer the sugar of choice. It’s now fructose.

If your diet was like that of people a century ago, you’d consume about 15 grams per day—a far cry from the 73 grams per day the typical person gets from sweetened drinks. In vegetables and fruits, it’s mixed in with vitamins, minerals, enzymes, and beneficial phytonutrients, all which moderate the negative metabolic effects. Amazingly, 25 percent of people actually consume more than 130 grams of fructose per day.

Making matters worse, all of the fiber has been removed from processed foods, so there is essentially no nutritive value at all. And the very products most people rely on to lose weight—the low-fat diet foods—are often the ones highest in fructose.

It isn’t that fructose itself is bad—it is the MASSIVE DOSES you’re exposed to that make it dangerous.

There are two overall reasons fructose is so damaging:

1.Your body metabolizes fructose in a much different way than glucose. The entire burden of metabolizing fructose falls on your liver.

2.People are consuming fructose in enormous quantities, which has made the negative effects much more profound. The explosion of soda consumption is the major cause of this.

Today, 55 percent of sweeteners used in food and beverage manufacturing are made from corn, and the number one source of calories in America is soda, in the form of high fructose corn syrup.

Food and beverage manufacturers began switching their sweeteners from sucrose to corn syrup in the 1970s when they discovered that HFCS was not only far cheaper to make, it’s about 20 percent sweeter than conventional table sugar that has sucrose.

HFCS contains the same two sugars as sucrose but is more metabolically risky to you, due to its chemical form.

The fructose and the glucose are not bound together in HFCS, as they are in table sugar, so your body doesn’t have to break it down. Therefore, the fructose is absorbed immediately, going straight to your liver.

Too Much Fructose Creates a Metabolic Disaster in Your Body Dr. Robert Lustig, Professor of Pediatrics in the Division of Endocrinology at the University of California, San Francisco, has been a pioneer in decoding sugar metabolism. His work has highlighted some major differences in how different sugars are broken down and used by the human body.

I highly recommend watching Lustig’s lecture in its entirety if you want to learn how fructose is ruining your health biochemically.

As I mentioned earlier, after eating fructose, most of the metabolic burden rests on your liver. This is NOT the case with glucose, of which your liver breaks down only 20 percent. Nearly every cell in your body utilizes glucose, so it’s normally “burned up” immediately after consumption.

So where does all of this fructose go, once you consume it? Onto your thighs. It is turned into FAT (VLDL and triglycerides), which means more fat deposits throughout your body.

Eating Fructose is Far Worse than Eating Fat However, the physiological problems of fructose metabolism extend well beyond a couple of pant sizes:

� Fructose elevates uric acid, which decreases nitric oxide, raises angiotensin, and causes your smooth muscle cells to contract, thereby raising your blood pressure and potentially damaging your kidneys.[1]

Increased uric acid also leads to chronic, low-level inflammation, which has far-reaching consequences for your health. For example, chronically inflamed blood vessels lead to heart attacks and strokes; also, a good deal of evidence exists that some cancers are caused by chronic inflammation. (See the next section for more about uric acid.)

� Fructose tricks your body into gaining weight by fooling your metabolism—it turns off your body’s appetite- control system. Fructose does not appropriately stimulate insulin, which in turn does not suppress ghrelin (the “hunger hormone”) and doesn’t stimulate leptin (the “satiety hormone”), which together result in your eating more and developing insulin resistance.[3] [4]

� Fructose rapidly leads to weight gain and abdominal obesity (“beer belly”), decreased HDL, increased LDL, elevated triglycerides, elevated blood sugar, and high blood pressure—i.e., classic metabolic syndrome.

� Fructose metabolism is very similar to ethanol metabolism, which has a multitude of toxic effects, including NAFLD (non-alcoholic fatty liver disease). It’s alcohol without the buzz.

These changes are not seen when humans or animals eat starch (or glucose), suggesting that fructose is a “bad carbohydrate” when consumed in excess of 25 grams per day. It is probably the one factor responsible for the partial success of many “low-carb” diets.

One of the more recent findings that surprised researchers is that glucose actually accelerates fructose absorption, making the potential health risks from HFCS even more profound.[1]

You can now see why fructose is the number one contributing factor to the current obesity epidemic.

Is Uric Acid the New Cholesterol? By now you are probably aware of the childhood obesity epidemic in America—but did you know about childhood hypertension?

Until recently, children were rarely diagnosed with high blood pressure, and when they were, it was usually due to a tumour or a vascular kidney disease.

In 2004, a study showed hypertension among children is four times higher than predicted: 4.5 percent of American children have high blood pressure. Among overweight children, the rate is 10 percent. It is thought that obesity is to blame for about 50 percent of hypertension cases in adolescents today.[1]

Even more startling is that 90 percent of adolescents who have high blood pressure have elevated uric acid levels.

This has led researchers to ask, what does uric acid have to do with obesity and high blood pressure?

In his book, The Sugar Fix: The High-Fructose Fallout That is Making You Fat and Sick, Dr. Robert J. Johnson makes a compelling argument for a previously unrecognized connection between excess sugar consumption and high uric acid levels. However, he promotes artificial sweeteners as an alternative to sugar and makes other recommendations that I don't agree with.

Dr. Johnson is a conventional physician who has not accepted large parts of natural medicine, however, he is one of the leading researchers defining the extent of fructose toxicity. He has spent many years of his life dedicating himself to uncover this mystery.

There are more than 3,500 articles to date showing a strong relationship between uric acid and obesity, heart disease, hypertension, stroke, kidney disease, and other conditions. In fact, a number of studies have confirmed that people with elevated serum uric acid are at risk for high blood pressure, even if they otherwise appear to be perfectly healthy.

Uric acid levels among Americans have risen significantly since the early half of the 20th Century. In the 1920s, average uric acid levels were about 3.5 ml/dl. By 1980, average uric acid levels had climbed into the range of 6.0 to 6.5 ml/dl and are probably much higher now.

How Does Your Body Produce Uric Acid? It’s a byproduct of cellular breakdown. As cells die off, DNA and RNA degrade into chemicals called purines. Purines are further broken down into uric acid.

Fructose increases uric acid through a complex process that causes cells to burn up their ATP rapidly, leading to “cell shock” and increased cell death. After eating excessive amounts of fructose, cells become starved of energy and enter a state of shock, just as if they have lost their blood supply. Massive cellular die-off leads to increased uric acid levels.

And cells that are depleted of energy become inflamed and more susceptible to damage from oxidative stress. Fat cells actually become “sickly,” bloating up with excessive amounts of fat.

There is a simple, inexpensive blood test for determining your uric acid level, which I recommend you have done as part of your routine health checkups. Your level should be between 3.0 and 5.5 mg/dl, optimally.

There is little doubt in my mind that your uric acid level is a more potent predictor of cardiovascular and overall health than your total cholesterol level is. Yet virtually no one is screening for this.

Now that you know the truth you don’t have to be left out in the cold, as this is a simple and relatively inexpensive test that you can get at any doctor’s office. Odds are very good your doctor is clueless about the significance of elevated uric acid levels, so it will not likely be productive to engage in a discussion with him unless he is truly an open-minded truth seeker.

Merely get your uric acid level, and if it is over 5 then eliminate as much fructose as you can (also eliminate all beer), and retest your level in a few weeks.

Sugar Sensitization Makes the Problem Even WORSE! There is yet another problem with sugar—a self-perpetuating one.

According to Dr. Johnson1, sugar activates its own pathways in your body—those metabolic pathways become “up regulated.” In other words, the more sugar you eat, the more effective your body is in absorbing it; and the more you absorb, the more damage you’ll do.

You become “sensitized” to sugar as time goes by, and more sensitive to its toxic effects as well.

The flip side is, when people are given even a brief sugar holiday, sugar sensitization rapidly decreases and those metabolic pathways become “down regulated.” Research tells us that even two weeks without consuming sugar will cause your body to be less reactive to it.

Try it for yourself! Take a two-week sugar sabbatical and see how different you feel.

Are Fruits Good or Bad for You? Keep in mind that fruits also contain fructose, although an ameliorating factor is that whole fruits also contain vitamins and other antioxidants that reduce the hazardous effects of fructose.

Juices, on the other hand, are nearly as detrimental as soda, because a glass of juice is loaded with fructose, and a lot of the antioxidants are lost.

It is important to remember that fructose alone isn’t evil as fruits are certainly beneficial. But when you consume high levels of fructose it will absolutely devastate your biochemistry and physiology. Remember the AVERAGE fructose dose is 70 grams per day which exceeds the recommend limit by 300 percent.

So please BE CAREFUL with your fruit consumption. You simply MUST understand that because HFCS is so darn cheap, it is added to virtually every processed food. Even if you consumed no soda or fruit, it is very easy to exceed 25 grams of hidden fructose in your diet.

If you are a raw food advocate, have a pristine diet, and exercise very well, then you could be the exception that could exceed this limit and stay healthy.

In addition to limiting your intake of fructose, you should eliminate all sweetened beverages and fruit juices (including all artificial sweeteners) and drink only pure water and raw milk.

You can buy pure glucose (dextrose) as a sweetener for about $1 a pound. It is only 70% as sweet as sucrose, so you’ll end up using a bit more of it for the same amount of sweetness, making it slightly more expensive than sucrose—but still well worth it for your health as it has ZERO grams of fructose.

Remember that glucose can be used directly by every cell in your body and as such is far safer than the metabolic poison fructose.

Beer is also a good beverage to AVOID since it increases uric acid levels, just like fructose does, resulting in many of the same toxic effects.

All alcoholic beverages cause you to produce excess uric acid (and block your kidneys from excreting it), but beer seems to have a more pronounced effect on uric acid levels because it’s a rich source of guanosine, the type of purine that is most readily absorbed by the body.1

76 Additional Ways Sugar Can Ruin Your Health In addition to throwing off your body's homeostasis and wreaking havoc on your metabolic processes, excess sugar has a number of other significant consequences.

Nancy Appleton, PhD, author of the book Lick the Sugar Habit[5], contributed an extensive list of the many ways sugar can ruin your health from a vast number of medical journals and other scientific publications.

1.Sugar can suppress your immune system and impair your defences against infectious disease.[6] [7] 2.Sugar upsets the mineral relationships in your body: causes chromium and copper deficiencies and interferes with absorption of calcium and magnesium.[8] [9] [10] [11] 3.Sugar can cause a rapid rise of adrenaline, hyperactivity, anxiety, difficulty concentrating, and crankiness in children.[12] [13] 4.Sugar can produce a significant rise in total cholesterol, triglycerides and bad cholesterol and a decrease in good cholesterol.[14] [15] [16] [17] 5.Sugar causes a loss of tissue elasticity and function.[18] 6.Sugar feeds cancer cells and has been connected with the development of cancer of the breast, ovaries, prostate, rectum, pancreas, biliary tract, lung, gallbladder and stomach.[19] [20] [21] [22] [23] [24] [25] 7.Sugar can increase fasting levels of glucose and can cause reactive hypoglycaemia.[26] [27] 8.Sugar can weaken eyesight.[28] 1 9.Sugar can cause many problems with the gastrointestinal tract including: an acidic digestive tract, indigestion, malabsorption in patients with functional bowel disease, increased risk of Crohn's disease, and ulcerative colitis.[29] [30] [31] [32] [33]

10.Sugar can cause premature aging.[34] In fact, the single most important factor that accelerates aging is insulin, which is triggered by sugar. 1 11.Sugar can lead to alcoholism.[35] 12.Sugar can cause your saliva to become acidic, tooth decay, and periodontal disease.[36] [37] [38] 13.Sugar contributes to obesity. [39] 1 14.Sugar can cause autoimmune diseases such as: arthritis, asthma, and multiple sclerosis.[40] [41] [42] 15.Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections) [43] 16.Sugar can cause gallstones.[44] 17.Sugar can cause appendicitis.[45] 18.Sugar can cause hemorrhoids.[46] 19.Sugar can cause varicose veins.[47] 20.Sugar can elevate glucose and insulin responses in oral contraceptive users.[48] 21.Sugar can contribute to osteoporosis.[49] 22.Sugar can cause a decrease in your insulin sensitivity thereby causing an abnormally high insulin levels and eventually diabetes.[50] [51] [52]

23.Sugar can lower your Vitamin E levels.[53] 24.Sugar can increase your systolic blood pressure.[54] 25.Sugar can cause drowsiness and decreased activity in children.[55] 26.High sugar intake increases advanced glycation end products (AGEs),which are sugar molecules that attach to and damage proteins in your body. AGEs speed up the aging of cells, which may contribute to a variety of chronic and fatal diseases. [56] 1 27.Sugar can interfere with your absorption of protein.[57] 28.Sugar causes food allergies.[58] 29.Sugar can cause toxemia during pregnancy.[59] 30.Sugar can contribute to eczema in children.[60] 31.Sugar can cause atherosclerosis and cardiovascular disease.[61] [62] 32.Sugar can impair the structure of your DNA.[63] 33.Sugar can change the structure of protein and cause a permanent alteration of the way the proteins act in your body.[64] [65] 34.Sugar can make your skin age by changing the structure of collagen.[66] 35.Sugar can cause cataracts and nearsightedness.[67] [68] 36.Sugar can cause emphysema.[69] 37.High sugar intake can impair the physiological homeostasis of many systems in your body.[70] 38.Sugar lowers the ability of enzymes to function.[71] 39.Sugar intake is higher in people with Parkinson's disease.[72] 40.Sugar can increase the size of your liver by making your liver cells divide, and it can increase the amount of fat in your liver, leading to fatty liver disease.[73] [74] 41.Sugar can increase kidney size and produce pathological changes in the kidney such as the formation of kidney stones.[75] [76] Fructose is helping to drive up rates of kidney disease. 1 42.Sugar can damage your pancreas.[77] 43.Sugar can increase your body's fluid retention.[78] 44.Sugar is enemy #1 of your bowel movement.[79] 45.Sugar can compromise the lining of your capillaries.[80] 46.Sugar can make your tendons more brittle.[81] 47.Sugar can cause headaches, including migraines.[82] 48.Sugar can reduce the learning capacity, adversely affect your children's grades and cause learning disorders.[83] [84] 49.Sugar can cause an increase in delta, alpha, and theta brain waves, which can alter your ability to think clearly.[85] 50.Sugar can cause depression.[86] 51.Sugar can increase your risk of gout.[87] 52.Sugar can increase your risk of Alzheimer's disease.[88] MRI studies show that adults 60 and older who have high uric acid are four to five times more likely to have vascular dementia, the second most common form of dementia after Alzheimer’s.1 53.Sugar can cause hormonal imbalances such as: increasing estrogen in men, exacerbating PMS, and decreasing growth hormone.[89] [90] [91] [92] 54.Sugar can lead to dizziness.[93] 55.Diets high in sugar will increase free radicals and oxidative stress.[94] 56.A high sucrose diet of subjects with peripheral vascular disease significantly increases platelet adhesion.[95] 57.High sugar consumption by pregnant adolescents can lead to a substantial decrease in gestation duration and is associated with a twofold-increased risk for delivering a small-for-gestational-age (SGA) infant.[96] [97] 58.Sugar is an addictive substance.[98] 59.Sugar can be intoxicating, similar to alcohol.[99] 60.Sugar given to premature babies can affect the amount of carbon dioxide they produce.[100] 61.Decrease in sugar intake can increase emotional stability.[101] 62.Your body changes sugar into 2 to 5 times more fat in the bloodstream than it does starch.[102] 63.The rapid absorption of sugar promotes excessive food intake in obese subjects.[103] 64.Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD).[104] 65.Sugar adversely affects urinary electrolyte composition.[105] 66.Sugar can impair the function of your adrenal glands.[106] 67.Sugar has the potential of inducing abnormal metabolic processes in normal, healthy individuals, thereby promoting chronic degenerative diseases.[107] 68.Intravenous feedings (IVs) of sugar water can cut off oxygen to your brain.[108] 69.Sugar increases your risk of polio.[109] 70.High sugar intake can cause epileptic seizures.[110] 71.Sugar causes high blood pressure in obese people.[111] 72.In intensive care units, limiting sugar saves lives.[112] 73.Sugar may induce cell death.[113] 74.In juvenile rehabilitation centers, when children were put on low sugar diets, there was a 44 percent drop in antisocial behavior.[114]

75.Sugar dehydrates newborns.[115] 76.Sugar can cause gum disease.[116] It should now be crystal clear just how damaging sugar is. You simply cannot achieve your highest degree of health and vitality if you are consuming a significant amount of it.

Fortunately, your body has an amazing ability to heal itself when given the basic nutrition it needs, and your liver has an incredible ability to regenerate. If you start making changes today, your health WILL begin to improve, returning you to the state of vitality that nature intended.

References: [1] Johnson RJ and Gower T. (2009) The Sugar Fix: The High-Fructose Fallout That is Making You Sick and Fat, Pocket, 416 pp [2] “What sweetener should you choose? Sugar? Honey? Agave nectar?” Fitnessspotlight [3] Stanhope KL, Schwarz JM, Keim NL, Griffen SC, Bremer AA, Graham JL, Hatcher B, Cox CL, Dyachenko A, Zhang W, McGahan JP, Seibert A, Krauss RM, Chiu S, Schaefer EJ, Ai M, Otokozawa S, Nakajima K, Nakano T, Beysen C, Hellerstein MK, Berglund L and Havel PJ. “Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans,” J Clin Invest. 2009; 119(5):1322-1334 [4] Park A. “All sugars aren’t the same: Glucose is better, study says,” Time Magazine, April 21, 2009 [5] Appleton N. Lick the Sugar Habit (1996) Avery, 2nd Ed. 272 pp. [6] Sanchez, A., et al. Role of Sugars in Human Neutrophilic Phagocytosis, American Journal of Clinical Nutrition. Nov 1973;261:1180_1184. Bernstein, J., al. Depression of Lymphocyte Transformation Following Oral Glucose Ingestion. American Journal of Clinical Nutrition.1997;30:613 [7] Ringsdorf, W., Cheraskin, E. and Ramsay R. Sucrose, Neutrophilic Phagocytosis and Resistance to Disease, Dental Survey. 1976;52(12):46_48 [8] Couzy, F., et al. "Nutritional Implications of the Interaction Minerals," Progressive Food and Nutrition Science 17;1933:65-87 [9] Kozlovsky, A., et al. Effects of Diets High in Simple Sugars on Urinary Chromium Losses. Metabolism. June 1986;35:515_518 [10] Fields, M.., et al. Effect of Copper Deficiency on Metabolism and Mortality in Rats Fed Sucrose or Starch Diets, Journal of Clinical Nutrition. 1983;113:1335_1345 [11] Lemann, J. Evidence that Glucose Ingestion Inhibits Net Renal Tubular Reabsorption of Calcium and Magnesium. Journal of Clinical Nutrition. 1976 ;70:236_245 [12] Goldman, J., et al. Behavioral Effects of Sucrose on Preschool Children. Journal of Abnormal Child Psychology.1986;14(4):565_577 [13] Jones, T. W., et al. Enhanced Adrenomedullary Response and Increased Susceptibility to Neuroglygopenia: Mechanisms Underlying the Adverse Effect of Sugar Ingestion in Children. Journal of Pediatrics. Feb 1995;126:171-7 [14] Scanto, S. and Yudkin, J. The Effect of Dietary Sucrose on Blood Lipids, Serum Insulin, Platelet Adhesiveness and Body Weight in Human Volunteers, Postgraduate Medicine Journal. 1969;45:602_607 [15] Albrink, M. and Ullrich I. H. Interaction of Dietary Sucrose and Fiber on Serum Lipids in Healthy Young Men Fed High Carbohydrate Diets. American Journal of Clinical Nutrition. 1986;43:419 [16] Reiser, S. Effects of Dietary Sugars on Metabolic Risk Factors Associated with Heart Disease. Nutritional Health. 1985;203_216 [17] Lewis, G. F. and Steiner, G. Acute Effects of Insulin in the Control of Vldl Production in Humans. Implications for The insulin-resistant State. Diabetes Care. 1996 Apr;19(4):390-3 R. Pamplona, M. .J., et al. Mechanisms of Glycation in Atherogenesis. Medical Hypotheses. 1990;40:174-181 [18] Cerami, A., Vlassara, H., and Brownlee, M. "Glucose and Aging." Scientific American. May 1987:90. Lee, A. T. and Cerami, A. The Role of Glycation in Aging. Annals of the New York Academy of Science; 663:63-67 [19] Takahashi, E., Tohoku University School of Medicine, Wholistic Health Digest. October 1982:41:00 [20] Quillin, Patrick, Cancer's Sweet Tooth, Nutrition Science News. Ap 2000 Rothkopf, M.. Nutrition. July/Aug 1990;6(4) [21] Michaud, D. Dietary Sugar, Glycemic Load, and Pancreatic Cancer Risk in a Prospective Study. J Natl Cancer Inst. Sep 4, 2002 ;94(17):1293-300 [22] Moerman, C. J., et al. Dietary Sugar Intake in the Etiology of Biliary Tract Cancer. International Journal of Epidemiology. Ap 1993.2(2):207-214. [23] The Edell Health Letter. Sept 1991;7:1 [24] De Stefani, E."Dietary Sugar and Lung Cancer: a Case control Study in Uruguay." Nutrition and Cancer. 1998;31(2):132_7 [25] Cornee, J., et al. A Case-control Study of Gastric Cancer and Nutritional Factors in Marseille, France. European Journal of Epidemiology 11 (1995):55-65 [26] Kelsay, J., et al. Diets High in Glucose or Sucrose and Young Women. American Journal of Clinical Nutrition. 1974;27:926_936. Thomas, B. J., et al. Relation of Habitual Diet to Fasting Plasma Insulin Concentration and the Insulin Response to Oral Glucose, Human Nutrition Clinical Nutrition. 1983; 36C(1):49_51 [27] Dufty, William. Sugar Blues. (New York:Warner Books, 1975)

[28] Acta Ophthalmologica Scandinavica. Mar 2002;48;25. Taub, H. Ed. Sugar Weakens Eyesight, VM NEWSLETTER;May 1986:06:00 [29] Dufty. [30] Yudkin, J. Sweet and Dangerous.(New York:Bantam Books,1974) 129 [31] Cornee, J., et al. A Case-control Study of Gastric Cancer and Nutritional Factors in Marseille, France, European Journal of Epidemiology. 1995;11 [32] Persson P. G., Ahlbom, A., and Hellers, G. Epidemiology. 1992;3:47-52 [33] Jones, T. W., et al. Enhanced Adrenomedullary Response and Increased Susceptibility to Neuroglygopenia: Mechanisms Underlying the Adverse Effect of Sugar Ingestion in Children. Journal of Pediatrics. Feb 1995;126:171-7 [34] Lee, A. T.and Cerami A. The Role of Glycation in Aging. Annals of the New York Academy of Science.1992;663:63-70 [35] Abrahamson, E. and Peget, A. Body, Mind and Sugar. (New York: Avon, 1977) [36] Glinsmann, W., Irausquin, H., and Youngmee, K. Evaluation of Health Aspects of Sugar Contained in Carbohydrate Sweeteners. F. D. A. Report of Sugars Task Force. 1986:39:00 Makinen K.K.,et al. A Descriptive Report of the Effects of a 16_month Xylitol Chewing_gum Programme Subsequent to a 40_month Sucrose Gum Programme. Caries Research. 1998; 32(2)107_12 [37] Glinsmann, W., Irausquin, H., and K. Youngmee. Evaluation of Health Aspects of Sugar Contained in Carbohydrate Sweeteners. F. D. A. Report of Sugars Task Force.1986;39:36_38 [38] Appleton, N. New York: Healthy Bones. Avery Penguin Putnam:1989 [39] Keen, H., et al. Nutrient Intake, Adiposity, and Diabetes. British Medical Journal. 1989; 1:00 655_658 [40] Darlington, L., Ramsey, N. W. and Mansfield, J. R. Placebo Controlled, Blind Study of Dietary Manipulation Therapy in Rheumatoid Arthritis, Lancet. Feb 1986;8475(1):236_238 [41] Powers, L. Sensitivity: You React to What You Eat. Los Angeles Times. (Feb. 12, 1985). Cheng, J., et al. Preliminary Clinical Study on the Correlation Between Allergic Rhinitis and Food Factors. Lin Chuang Er Bi Yan Hou Ke Za Zhi Aug 2002;16(8):393-396 [42] Erlander, S. The Cause and Cure of Multiple Sclerosis, The Disease to End Disease." Mar 3, 1979;1(3):59_63 [43] Crook, W. J. The Yeast Connection. (TN:Professional Books, 1984) [44] Heaton, K. The Sweet Road to Gallstones. British Medical Journal. Apr 14, 1984; 288:00:00 1103_1104. Misciagna, G., et al. American Journal of Clinical Nutrition. 1999;69:120-126 [45] Cleave, T. The Saccharine Disease. (New Canaan, CT: Keats Publishing, 1974) [46] Ibid [47] Cleave, T. and Campbell, G. (Bristol, England:Diabetes, Coronary Thrombosis and the Saccharine Disease: John Wright and Sons, 1960) [48] Behall, K. Influ ence of Estrogen Content of Oral Contraceptives and Consumption of Sucrose on Blood Parameters. Disease Abstracts International. 1982;431437 [49] Tjäderhane, L. and Larmas, M. A High Sucrose Diet Decreases the Mechanical Strength of Bones in Growing Rats. Journal of Nutrition. 1998:128:1807_1810 [50] Beck, Nielsen H., Pedersen O., and Schwartz S. Effects of Diet on the Cellular Insulin Binding and the Insulin Sensitivity in Young Healthy Subjects. Diabetes. 1978;15:289_296 [51] Sucrose Induces Diabetes in Cat. Federal Protocol. 1974;6(97). diabetes [52] Reiser, S., et al. Effects of Sugars on Indices on Glucose Tolerance in Humans. American Journal of Clinical Nutrition. 1986;43:151-159 [53] Journal of Clinical Endocrinology and Metabolism. Aug 2000 [54] Hodges, R., and Rebello, T. Carbohydrates and Blood Pressure. Annals of Internal Medicine. 1983:98:838_841 [55] Behar, D., et al. Sugar Challenge Testing with Children Considered Behaviorally Sugar Reactive. Nutritional Behavior. 1984;1:277_288 [56] Furth, A. and Harding, J. Why Sugar Is Bad For You. New Scientist. Sep 23, 1989;44 [57] Simmons, J. Is The Sand of Time Sugar? LONGEVITY. June 1990:00:00 49_53 [58] Appleton, N. New York: LICK THE SUGAR HABIT. Avery Penguin Putnam:1988. allergies [59] Cleave, T. The Saccharine Disease: (New Canaan Ct: Keats Publishing, Inc., 1974).131 [60] Ibid. 132 [61] Pamplona, R., et al. Mechanisms of Glycation in Atherogenesis. Medical Hypotheses . 1990:00:00 174_181 [62] Vaccaro O., Ruth, K. J. and Stamler J. Relationship of Postload Plasma Glucose to Mortality with 19 yr Follow up. Diabetes Care. Oct 15,1992;10:328_334. Tominaga, M., et al, Impaired Glucose Tolerance Is a Risk Factor for Cardiovascular Disease, but Not Fasting Glucose. Diabetes Care. 1999:2(6):920-924 [63] Lee, A. T. and Cerami, A. Modifications of Proteins and Nucleic Acids by Reducing Sugars: Possible Role in Aging. Handbook of the Biology of Aging. (New York: Academic Press, 1990) [64] Monnier, V. M. Nonenzymatic Glycosylation, the Maillard Reaction and the Aging Process. Journal of Gerontology 1990:45(4):105_110 [65] Cerami, A., Vlassara, H., and Brownlee, M. Glucose and Aging. Scientific American. May 1987:00:00 90 [66] Dyer, D. G., et al. Accumulation of Maillard Reaction Products in Skin Collagen in Diabetes and Aging. Journal of Clinical Investigation. 1993:93(6):421_22 [67] Veromann, S.et al."Dietary Sugar and Salt Represent Real Risk Factors for Cataract Development." Ophthalmologica. 2003 Jul-Aug;217(4):302-307

[68] Goulart, F. S. Are You Sugar Smart? American Fitness. March_April 1991:00:00 34_38. Milwakuee, WI [69] Monnier, V. M. Nonenzymatic Glycosylation, the Maillard Reaction and the Aging Process. Journal of Gerontology. 1990:45(4):105_110 [70] Ceriello, A. Oxidative Stress and Glycemic Regulation. Metabolism. Feb 2000;49(2 Suppl 1):2729 [71] Appleton, Nancy. New York; Lick the Sugar Habit. Avery Penguin Putnam, 1988 enzymes [72] Hellenbrand, W. Diet and Parkinson's Disease. A Possible Role for the Past Intake of Specific Nutrients. Results from a Self-administered Food-frequency Questionnaire in a Case-control Study. Neurology. Sep 1996;47(3):644-650 [73] Goulart, F. S. Are You Sugar Smart? American Fitness. March_April 1991:00:00 34_38 [74] Ibid. [75] Yudkin, J., Kang, S. and Bruckdorfer, K. Effects of High Dietary Sugar. British Journal of Medicine. Nov 22, 1980;1396 [76] Blacklock, N. J., Sucrose and Idiopathic Renal Stone. Nutrition and Health. 1987;5(1-2):9Curhan, G., et al. Beverage Use and Risk for Kidney Stones in Women. Annals of Internal Medicine. 1998:28:534-340 [77] Goulart, F. S. Are You Sugar Smart? American Fitness. March_April 1991:00:00 34_38. Milwakuee, WI [78] Ibid. fluid retention [79] Ibid. bowel movement [80] Ibid. compromise the lining of the capillaries [81] Nash, J. Health Contenders. Essence. Jan 1992; 23:00 79_81 [82] Grand, E. Food Allergies and Migraine.Lancet. 1979:1:955_959 [83] Schauss, A. Diet, Crime and Delinquency. (Berkley Ca; Parker House, 1981) [84] Molteni, R, et al. A High-fat, Refined Sugar Diet Reduces Hippocampal Brain-derived Neurotrophic Factor, Neuronal Plasticity, and Learning. NeuroScience. 2002;112(4):803-814 [85] Christensen, L. The Role of Caffeine and Sugar in Depression. Nutrition Report. Mar 1991;9(3):17-24 [86] Ibid,44 [87] Yudkin, J. Sweet and Dangerous.(New York:Bantam Books,1974) 129 [88] Frey, J. Is There Sugar in the Alzheimer's Disease? Annales De Biologie Clinique. 2001; 59 (3):253-257 [89] Yudkin, J. Metabolic Changes Induced by Sugar in Relation to Coronary Heart Disease and Diabetes. Nutrition and Health. 1987;5(1-2):5-8 [90] Yudkin, J and Eisa, O. Dietary Sucrose and Oestradiol Concentration in Young Men. Annals of Nutrition and Metabolism. 1988:32(2):53-55 [91] The Edell Health Letter. Sept 1991;7:1 [92] Gardner, L. and Reiser, S. Effects of Dietary Carbohydrate on Fasting Levels of Human Growth Hormone and Cortisol. Proceedings of the Society for Experimental Biology and Medicine. 1982;169:36_40 [93] Journal of Advanced Medicine. 1994;7(1):51-58 [94] Ceriello, A. Oxidative Stress and Glycemic Regulation. Metabolism. Feb 2000;49(2 Suppl 1):2729 [95] Postgraduate Medicine.Sept 1969:45:602-07 [96] Lenders, C. M. Gestational Age and Infant Size at Birth Are Associated with Dietary Intake among Pregnant Adolescents. Journal of Nutrition. Jun 1997;1113-1117 [97] Ibid. [98] Sugar, White Flour Withdrawal Produces Chemical Response. The Addiction Letter. Jul 1992:04:00 Colantuoni, C., et al. Evidence That Intermittent, Excessive Sugar Intake Causes Endogenous Opioid Dependence. Obes Res. Jun 2002 ;10(6):478-488. Annual Meeting of the American Psychological Society, Toronto, June 17, 2001 www.mercola.com/2001/jun/30/sugar.htm [99] Ibid. [100] Sunehag, A. L., et al. Gluconeogenesis in Very Low Birth Weight Infants Receiving Total Parenteral Nutrition Diabetes. 1999 ;48 7991_800 [101] Christensen L., et al. Impact of A Dietary Change on Emotional Distress. Journal of Abnormal Psychology.1985;94(4):565_79 [102] Nutrition Health Review. Fall 85 changes sugar into fat faster than fat [103] Ludwig, D. S., et al. High Glycemic Index Foods, Overeating and Obesity. Pediatrics. March 1999;103(3):26-32 [104] Pediatrics Research. 1995;38(4):539-542. Berdonces, J. L. Attention Deficit and Infantile Hyperactivity. Rev Enferm. Jan 2001;4(1)11-4 [105] Blacklock, N. J. Sucrose and Idiopathic Renal Stone. Nutrition Health. 1987;5(1 & 2):9 [106] Lechin, F., et al. Effects of an Oral Glucose Load on Plasma Neurotransmitters in Humans. Neurophychobiology. 1992;26(1-2):4-11 [107] Fields, M. Journal of the American College of Nutrition. Aug 1998;17(4):317_321 [108] Arieff, A. I. Veterans Administration Medical Center in San Francisco. San Jose Mercury; June 12/86. IVs of sugar water can cut off oxygen to the brain [109] Sandler, Benjamin P. Diet Prevents Polio. Milwakuee, WI,:The Lee Foundation for for Nutritional Research, 1951 [110] Murphy, Patricia. The Role of Sugar in Epileptic Seizures. Townsend Letter for Doctors and Patients. May, 2001 Murphy Is Editor of Epilepsy Wellness Newsletter, 1462 West 5th Ave., Eugene, Oregon 97402

[111] Stern, N. & Tuck, M. Pathogenesis of Hypertension in Diabetes Mellitus. Diabetes Mellitus, a Fundamental and Clinical Test. 2nd Edition, (PhiladelphiA; A:Lippincott Williams & Wilkins, 2000)943-957 [112] Christansen, D. Critical Care: Sugar Limit Saves Lives. Science News. June 30, 2001; 159:404 [113] Donnini, D. et al. Glucose May Induce Cell Death through a Free Radical-mediated Mechanism.Biochem Biohhys Res Commun. Feb 15, 1996:219(2):412-417 [114] Schoenthaler, S. The Los Angeles Probation Department Diet-Behavior Program: Am Empirical Analysis of Six Institutional Settings. Int J Biosocial Res 5(2):88-89 [115] Gluconeogenesis in Very Low Birth Weight Infants Receiving Total Parenteral Nutrition. Diabetes. 1999 Apr;48(4):791-800 [116] Glinsmann, W., et al. Evaluation of Health Aspects of Sugar Contained in Carbohydrate Sweeteners." FDA Report of Sugars Task Force -1986 39 123

Yudkin, J. and Eisa, O. Dietary Sucrose and Oestradiol Concentration in Young Men. Annals of Nutrition and Metabolism. 1988;32(2):53-5

Appendix 8, The 7 Types Of Stretching Many people are not aware that there are different types of stretching. Here's an overview of the seven different types.

1. Static Stretching – Static stretching is the most common type of stretching. You gently assume a stretch position and hold it for 30 to 60 seconds. There is no bouncing or rapid movement. You should feel a mild pulling sensation, but no pain. You should feel the stretch in the belly of the muscle, not in the joints.

2. Passive Stretching - Passive stretching is also known as relaxed stretching and it's basically the same as static stretching. The only difference is that with passive stretching you don't supply the force to stretch a muscle, a partner or some type of apparatus does.

3. Dynamic Stretching - Dynamic stretching consists of controlled leg and arm swings that gently take you to the limits of your range of motion. There is no bouncing or rapid movement. Examples of dynamic stretching would be slow, controlled leg swings, arm swings, or torso twists.

4. Ballistic Stretching - Ballistic stretching consists of trying to force a part of the body beyond its normal range of motion by bouncing into a stretched position. An example of ballistic stretching would be bouncing down repeatedly to touch your toes. Ballistic stretching can lead to injury and should only be used by highly conditioned athletes who need to prepare for a volatile, high-speed activity.

5. Active Isolated (AI) Stretching - AI stretching consists of assuming a position and then holding it there with no assistance other than using the strength of your muscles. An example of AI stretching would be bringing your leg up high and holding it in that extended position. The theory is that as one muscle contracts the opposing muscle will relax, resulting in a better stretch. AI stretches can be difficult and rarely need to be held any longer than 10 to 15 seconds.

6. Isometric Stretching - Isometric stretching consists of getting a muscle into a stretched position and then resisting the stretch isometrically. An example of isometric stretching would be having a partner hold your leg up high while you attempt to force your leg back down to the ground.

7. Proprioceptive Neuromuscular Facilitation (PNF) - PNF is not really a type of stretching, but is a technique of combining passive stretching and isometric stretching in order to achieve maximum flexibility. PNF was originally developed by physical therapists for rehabilitation purposes. PNF consists of a muscle being passively stretched, then contracted isometrically against resistance while in the stretched position, and then being passively stretched again through the resulting increased range of motion. PNF usually employs the use of a partner to provide resistance against the isometric contraction and to then take the muscle through its increased range of motion.

Now that you know about the different types of stretching, you can decide which type is most appropriate for your individual fitness needs.

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Appendix 9, Myofascial Release What is Myofascial Release for? Myofascial Release (Muscle - Fascia - Release) is used for the release of fascia which has become stuck, hardened and dehydrated. Restricted fascia and soft tissues lead to often undiagnosed pain, exhaustion and immune system dysfunctions.

Hardening of the fascia occurs in response to physical or emotional trauma. MFR is necessary for recovery from all types of physical injuries and conditions such as sporting injuries, back and neck pain, whiplash, stress-related muscular tension and repetitive strain injuries.

MFR is also used in the treatment of immune system dysfunctions such as Fibromyalgia, CFS, IBS and others.

MFR is unparalleled in its ability to provide fundamental release from pain and fatigue arising from physical and

other trauma such as:

Chronic pain Neck and back pain Headaches and migraines Jaw problems, TMJ Whiplash and other trauma Frozen shoulder Sports injuries ‘Pulled muscles’ and muscle tears Scar tissue and other adhesions RSI, carpal tunnel syndrome Plantar fasciitis, heel spurs ‘Tendonitis’ and bursitis Undiagnosed or generalised pain Stress-related muscular tension Emotional stress and fatigue associated with physical trauma Fibromyalgia Myofascial Pain Syndrome Chronic Fatigue Syndrome

What is fascia? Fascia is a tough membrane of varying thickness which envelops and separates everything in the body from whole muscle groups and bones down to each individual cell, providing protection and communication.

It is like a three-dimensional net, reaching right through the body, surrounding individual muscle fibres, tendons, ligaments, nerves, organs, lymph vessels, blood vessels and capillaries. Through the meninges and the dural tube fascia plays a crucial role in the central nervous system. Fascia has a tensile strength of around 2000lbs per square inch.

In the normal, hydrated, healthy state, fascia has the ability to stretch and move without restriction.

Because fascia is entirely continuous throughout the body, a restriction in one part will affect every other part.

Fascia and muscular pain Each muscle fibre has a fascial binding, and so muscle and fascia are functionally linked. Injuries or imbalances in the muscular system will cause the fascia to tighten and dehydrate, and it is often restrictions in fascia which give rise to 'muscle' pain or ‘tendonitis’.

Fascia and other structures Nerves and circulatory vessels all move through the body wrapped in fascial membranes. If fascia is stuck, it squeezes the structures it surrounds, inhibiting movement and circulation. If fascia is not moving freely the whole area will experience pressure, malnourishment and ultimately painful restriction in movement and at rest.

The Wider impact of fascial restrictions Myofascial restrictions play a large part in pain syndromes. Fascia which is restricted can be extremely painful itself and cause surrounding fascia to harden protectively. Structures around restricted fascia cannot move without friction, compounding the problem.

Continuous overload of an area can then lead to compensatory restriction in other areas leading to total fascial restriction in which movement is almost impossible without extreme pain. This will not show up in any orthodox medical tests.

What happens when fascia gets 'stuck'? Fascia is composed mainly of collagen (40%) and lubricating ground substance. Both muscle with its fascial sheaths and ground substance are 70% water - fascia acts like a sponge. With physical and emotional trauma it dehydrates - water is pushed out - rendering it hard and gel-like, thus reducing the lubricant qualities of the ground substance between the collagen fibres and decreasing the distance between the fibres.

This leads to the collagen fibres shortening, thickening, and sticking together. This puts pressure on the adjacent structures. When this happens more collagen fibres are produced, to help take the strain, leading to more density of hard fascia in that area.

Fascia which is shortened and hard compresses capillaries and nerves, causing pain, imbalance and discomfort, and resulting in decreased cardiovascular flow which further compromises healing capability.

Myofascial Release brings about an increase of hydration of the ground substance, the collagen fibres and the whole of the fascial system. It increases the distance between the collagen fibres, and restores elasticity, allowing for further hydration and a decrease in compression around other structures.

Myofascial pain The pain resulting from myofascial restriction is often described as deep, sharp, dull, burning, diffuse, heavy, or 'like toothache'. Often it is difficult to pinpoint the exact location of the centre of pain and very often, if the cause is not treated and wider areas of fascia become affected, the pain can become generalized. Pain in the myofascial system is often referred pain, that is, the origin is in a seemingly unrelated, unaffected area. A myofascial practitioner will seek to treat the problem where it arises rather than where the symptoms emerge.

Myofascial Release techniques Myofascial Release is the term referring to a collection of techniques for separating layers of fascia, releasing restrictions, restoring elasticity, conductivity and hydration. A Myofascial Release practitioner will use a variety of techniques including gross or 'cross-hand' stretches, focused stretches, skin rolling, 'windmill' or J-stretches, fascial glide, deep 3-dimensional stretches, following fascia layers in their direction of ease, pulls, focused rebounding, shaking or rocking, tender point treatment and trigger point release. Trigger point therapy is always accompanied by local fascial release, because if the fascia in the area of a trigger point has not been released, the trigger point is likely to return. Other muscle release techniques may well be used during the same session and tendons, ligaments, muscle tissue and fascia will all be treated where necessary, either concurrently or separately.

Trigger point therapy Trigger points are areas of muscle fibres within a muscle, which the brain has decided need to be contracted - switched 'on' and shortened. They occur through accidents, falls, injuries, repetitive strain, overuse of muscles and poor posture. Trigger points cause a shortening of the muscle and refer pain to other areas of the body. 'Active' trigger points refer pain constantly, 'latent' trigger points can be triggered by seemingly innocuous movements or posture and become 'active'. Active trigger points are often surrounded by other secondary trigger points which develop when the sufferer has tried to either strengthen or stretch the area to get rid of the pain or restriction. Attempts to strengthen or stretch will be unsuccessful until the trigger point, and the surrounding fascia, are released.

The pain that trigger points produce is similar to the pain of fascial restrictions - numbing, tingling, sharp, burning, deep, like toothache, dull, and other variations. Pain from trigger points can also move location from day to day or feel different from one day to the next.

At the Myofascial Release Clinic we will release the active (primary) trigger points which could be contributing to your pain, and also, most importantly, release the myofascial restrictions in the area. If the fascial restrictions and adhesions are not released, a trigger point in the muscle will return. We will also show you how to release trigger points yourself.

Craniosacral work Craniosacral therapy is a type of Myofascial Release which focuses on the fascia through the central nervous system, releasing and balancing fascial sheets within the cranium, the meninges, and further down the spinal cord, the length of the dural tube. At the same time the craniosacral rhythm (the production and draining away of craniosacral fluid) is balanced and freed through gentle manipulation of the cranial bones. Although this is an extremely light touch technique, the therapist seldom applying more than 5g weight, corresponding roughly to a British 20p piece, all bony structures can be released and balanced this way.

Visceral Manipulation Visceral manipulation is myofascial release around the viscera, the organs. With these exceedingly gentle techniques scar tissue and adhesions can be released, and organs given the space to move and function comfortably.

Myofascial unwinding During myofascial release and craniosacral work the body often 'unwinds', going into spontaneous movement as the fascia and muscles release. The practitioner works with and is guided by this movement, supporting the body where needed and holding it when release is taking place. It is as if the body 'needs' to move in a particular way to unwind. If myofascial restriction was due to physical or emotional trauma or repetitive strain, the body tends to readopt the position it was in when the event(s) occurred, allowing tensions to be identified so that they can be cleared. Myofascial unwinding may be accompanied by emotions or memories.

Mind-body approaches to trauma Specific approaches to help the mind-body heal from the effects of trauma. After traumatic events or low level prolonged duration stress the mind-body can respond with physiological changes including hypervigilance - being on 'red alert' all the time, panic attacks, palpitations, disturbed sleep, fatigue, and so on. We use a variety of approaches to allow the autonomic nervous system to re-regulate itself, let go of stress responses safely, find a new and healthy 'normal' setting and learn how to cope with current and future stress in a healthy way.

Re-establishing muscular balance through Pilates Myofascial restrictions can lead to muscle imbalances as individual muscles and whole muscle groups are prevented from functioning fully because of myofascial pain, resulting in some becoming short and tight and others long and tight or atrophied. Weakness will occur in any case. It is therefore important to re-establish muscle balance when myofascial release has taken place. A specifically devised Pilates exercise programme, focusing on maintaining biomechanical balance and myofascial release, will re-educate the brain in correct muscle recruitment for each movement or postural hold.

Venue Harley Street, London W1 Edinburgh

Fees London W1, Harley Street: £90 per 55 minute treatment Edinburgh: £60 per 55 minute treatment

Email us for more details about how we can help you, or telephone Anne Cruickshank on 07890 212076.

Anne Cruickshank, BA (Hons), SEP, CThA The Myofascial Release Clinic UK London W1: Harley Street Edinburgh Telephone: 07890 212076

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