Athletes

S3E32: Athlete Preparation, Recovery & Mindset in the NBA w/ Ben Kenyon

Season 3, Episode 32

Dr. Bubbs interviews Ben Kenyon, performance coach with the NBA’s Portland Trailblazers. In this episode, Ben discusses his journey to working in professional sport, the importance of relationships and building up the ‘trust jar’, the value of routine in skill development, and how core values translate to high performance. He also shares his insights on player diets in the NBA, how the players cope with all the travel, and ‘return-to-play’ injury nutrition. Ben also shares how mindset is what separates the best from the rest and shares his thoughts the next frontier in performance.

LINKS TO BEN'S WORK:

Twitter: https://twitter.com/Ben_kenyon_

 

QUESTION?
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S3E25: REWIND - Sprinting & Athlete Development: Insights & Applications from 6 World-Experts

Season 3, Episode 24

Dr. Bubbs interviews expert coaches, practitioners and researchers on all things sprinting. Dr. Jas Randhawa and Jason Hettler from renowned Altis share insights on training philosophy, fundamentals and the power of observation. The ‘Sprint Coach’ Derek Hansen talks differences in stride length vs. frequency and why off-season training is crucial for injury prevention. Dr. Chris Bellon PhD shares the ‘Big 4’ tenets of acceleration, strength coach Clance Laylor explains why sprinting is so beneficial in pro hockey players, and Prof. Paul Laursen PhD talks HIIT training and the different types you can aim for in athletes and clients.

 

Episode Summary:

-       Altis – Dr. Jas Randhawa & Jason Hettler S1E5 – 4:00

-       Derek Hansen S1E40 – 17:00

-       Chris Bellon S2E42 – 30:00

-       Clance Laylor S1E23 – 41:00

-       Prof Paul Laursen S2E37– 49:00

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S3 EPISODE 22 - Athlete Asymmetry & Impacts on Performance and Return To Play w/ Chris Bishop MS

Season 3, Episode 22

Dr. Bubbs interviews Chris Bishop MS, Senior Lecturer in Strength and Conditioning at the London Sport Institute and current Chairman of the Board of Directors for the UK Strength and Conditioning Association. In this episode, Chris discusses his research in inter-limb asymmetries or differences in strength and power in athletes. He shares current assessment methods to detect asymmetries and how they impact performance in athletes. Chris also talks about the various methods that can be used to correct or limit asymmetries in athletes, as well as whether a ‘threshold’ exists for asymmetries, and when practitioners should address an asymmetry in athletes. Finally, he shares his thoughts on return to play and the evolution of research in athlete asymmetries.

Summary of This Episode

5:00 – Chris’ background

10:00 – Definition of asymmetries in performance

14:00 – Assessment methods for asymmetries

17:00 – How do asymmetries impact performance in athletes?

28:30 – What methods can be used to correct or limit asymmetries in athletes?

32:30 – When do you really need to address asymmetry in athletes?

40:00 – Return to play - how do asymmetries impact injured athletes?


Links to Chris’s Research Project

https://www.researchgate.net/project/Inter-limb-Asymmetries-Methods-of-Calculation-Effects-on-Physical-Performance-and-Training-to-Reduce-Imbalances


About Chris Bishop MS

Chris Bishop is a Senior Lecturer in Strength and Conditioning at the London Sport Institute, Middlesex University, where he is the Programme Leader for the MSc in Strength and Conditioning. Chris is also the current Chairman of the Board of Directors for the UK Strength and Conditioning Association. Stay tuned to Chris’s work on Twitter.

S3E21: Effects of Protein Supplementation on Strength and Fat-Free Mass w Dr. Rob Morton PhD(c)

Season 3, Episode 21

Dr. Bubbs interviews Rob Morton, PhD Candidate in the Protein Metabolism Research Laboratory under the mentorship of Dr. Stuart Phillips at McMaster University. In this episode, Rob talks about his research into the effects of protein supplementation on strength and fat-free mass. He’ll highlight just how much of a benefit (or not) protein supplementation has when combined with strength training, if athletes need more protein than recreational trainees, and how much protein type really matters. Rob also discusses the impact of protein supplementation on fat-free mass, if there is an upper threshold for muscle protein synthesis, and what happens to protein excess in the body. Finally, Rob shares key insights on how protein requirements change as you age, effects on kidney health, and the evolution of research in this area.

Summary of This Episode

5:00 – Rob’s background

10:30 – Benefits of added protein supplementation for athletes

12:00 – How much does training impact your gains vs. protein supplementation?

13:00 – Protein types – Does it even matter?

14:30 – What is the proposed upper threshold for muscle protein synthesis?

17:00 – How is excessive protein intake utilized in the body?

19:00 - Is 1g per pound bodyweight still a good heuristic?

22:30 -  How to achieve higher doses of protein as we age?

30:30 -  Protein intake and kidney health

36:00 – General heuristics on protein and health

40:00 – The evolution of research on protein and health

About Dr. Rob Morton PhD

Robert Morton is a PhD Candidate in the Protein Metabolism Research Laboratory under the mentorship of Dr. Stuart Phillips at McMaster University. Rob’s passion is understanding how exercise and nutrition mediate skeletal muscle size, and why there is individual variability. Rob combines his background in Strength and Conditioning with his academic training to provide a practical and evidence-based appraisal of current dogma in sport science. Indeed, Rob’s research has been published in leading sport science journals and has been featured in a number of media outlets including The New York Times, The Globe and Mail, Global News, Men’s Health and Sports Illustrated.

S3E17: Fat-Free Mass Index & Key Micronutrients in Pro Football Players w/ Dr. Eric Trexler PhD

Season 3, Episode 17

Dr. Bubbs interviews Dr. Eric Trexler PhD, professional natural bodybuilder, exercise and nutrition researcher and education director at Stronger By Science. In this episode, Eric talks differences in body composition in pro football, how it changes by position and over a season. Eric also highlights a lesser known but valuable metric of fat-free mass index (FFMI) and general targets for specific positions, as well as associations to performance. He then shares his work on omega-3, vitamin-D and body composition in NFL players, the unfortunate reality of post-career health in pro football players and tips to keep ex-athletes healthy as they age.

Summary of This Episode

2:30 – Cardinal rule of training

3:45 – Is it necessary to use loads greater than 85% to increase strength?

6:45 – Russian vs. Western training prescription

8:00 – Importance of starting light for beginners and experts

9:15 – Intense loads and elite training environments – too much of a good thing?

10:00 – Wave loading and ideal progression strategies

18:25 – What is autoregulation? How it can impact training progression

21:15 – Moving sub-maximal vs. maximal weights fast – which is best?

24:20 – Importance of technical skill in coaching

About Dr. Eric Trexler PhD

Dr. Eric Trexler PhD is a strength coach, professional natural bodybuilder, and the Director of Education for Stronger By Science. As an exercise & nutrition researcher, Eric has published over 30 peer-reviewed papers on a variety of topics related to body composition and performance. Follow Eric on Twitter @EricTrexler and on Instagram @TrexlerFitness.

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S3E 7: Heart Rate Variability, Team Sports & Monitoring Athletes w/ Dr. Andrew Flatt PhD

Season 3, Episode 7

Dr. Bubbs interviews Dr. Andrew Flatt PhD to discuss applications of heart rate variability (HRV) monitoring in team sport athletes.

Summary of This Episode

7:00 – What Is HRV?

7:45 – What impacts HRV scores in athletes

11:00 – Pre-season HRV trends in team sport athletes

13:20 – Olympic vs. national level swimmer HRV values

25:00 – In-season monitoring in collegiate football players

33:00 – Strategies for improving recovery as competitive season progresses

40:00 – Monitoring – a tool to start a conversation

46:30 – Different “apps” to implement with clients

57:00 – Evolution of research in HRV and team sports

Research Links

Individual Heart Rate Variability Responses to Preseason Training in High Level Female Soccer Players

Cardiac-Autonomic Responses to In-Season Training Among Division-1 College Football Players

Association between Subjective Indicators of Recovery Status and Heart Rate Variability among Divison-1 Sprint-Swimmers

About Dr. Andrew Flatt PhD

Dr. Andrew Flatt is an Assistant Professor and Sports Medicine Graduate Program Director at Georgia Southern University. Andrew has a PhD in Human Performance from the University of Alabama where he worked with football, swimming and soccer. He has an extensive athletic background including hockey, rugby, collegiate football and raw powerlifting. His research interest is in heart rate variability and its application to monitoring training status in athletes. Follow Andrew on Twitter.

Questions or Comments?

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S3E4: Training Wisdom, Periodization & The Cardinal Rule w/ Dr. Dan Cleather PhD

Season 3, Episode 4

Dr. Bubbs interviews Dr. Dan Cleather PhD to discuss all things strength and conditioning. In this episode, Dan outlines the most common mistakes trainers, clients and athletes make in training, the problem with conventional guidelines for training intensity, and the value of starting a program small. He’ll also share his preference for wave loading, the value of autoregulation, why it’s important to leave sessions feeling better than when you started, his MOST important “cardinal rule” of training, as well as insights from years working in the trenches. This episode is loaded with evidence-based insights and wisdom from Dr. Cleather! 

Summary of This Episode

2:30 – Cardinal rule of training

3:45 – Is it necessary to use loads greater than 85% to increase strength?

6:45 – Russian vs. Western training prescription

8:00 – Importance of starting light for beginners and experts

9:15 – Intense loads and elite training environments – too much of a good thing?

10:00 – Wave loading and ideal progression strategies

18:25 – What is autoregulation? How it can impact training progression

21:15 – Moving sub-maximal vs. maximal weights fast – which is best?

24:20 – Importance of technical skill in coaching

Link to Dan’s Book

The Little Black Book of Training Wisdom

About Dr. Dan Cleather PhD

Dr. Dan Cleather PhD is a strength coach, educator and scientist. Dan has worked with the English Institute for Sport, as well as World and Olympic champions in track and field athletics, rowing, canoeing and rugby. He is currently Programme Director of the MSc in Strength and Conditioning at St Mary’s University, Twickenham. Follow Dan on Twitter @dr_jump_uk.

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S3E1: Vitamin D & Athletes - Impacts on Immunity and Exercise-Induced Muscle Damage w Dr. Daniel Owens PhD

Season 3 Episode 1

Dr. Bubbs kicks off the year talking vitamin D, performance and which supplements can impact exercise-induced muscle damage with expert Dr. Daniel Owens PhD. In this episode, Daniel reviews the history of vitamin D research, how vitamin D may impact athletic performance, variations in vitamin D status amongst athletes and different ethnicities, as well as suggestions for testing and supplementation. Dan also discusses his work on exercise-induced muscular damage, reviewing the physiology of recovery and how certain functional foods can impact various stages of the recovery process.

Summary Of Episode

1:30 – Brief history of vitamin D

8:45 – How may vitamin D impact athletic performance

15:45 – Vitamin D variation between athletes

19:50 – Ethnicity and vitamin D status

24:15 – Mega-dosing with vitamin D supplements

30:30 – Exercise-induced muscle damage (EIMD) and biomarkers

32:00 – Cherry juice, polyphenols and EIMD

35:45 – Omega-3 fats and EMID

44:00 – Evolution of research on vitamin D and athletic performance


About Dr. Daniel Owens PhD

Dr. Dan Pardi PhD is a lecturer in cellular and molecular sport and exercise science at Liverpool John Moores University, a sport nutrition consultant to the Warrington Wolves professional rugby league club, and former performance nutritionist for England Rugby Football Union (the RFA).

Follow Dan on Twitter  @Dan_Owie.


Links to Research Papers

Efficacy of High Dose Vitamin D Supplements for Elite Athletes

Exercise-induced muscle damage: what is it, what causes it and what are the nutritional solutions? 


Question?

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