Working with the Melbourne Rugby Club

In my life outside of maxxfit I work with the Melbourne Rugby Club. It has only been two months since I started to help with their strength and conditioning, however it is fantastic to be back in a rugby environment. For the past two years prior to moving to Melbourne I worked with the Norths Devils Queensland Cup Rugby League Club. The two codes are equally as challenging in regard to managing players needs, however Rugby is what I have been involved with for most of my life and it nice to be back..
We have three games remaining in the regular season, then we push into the finals. As we have already won the minor premiership the coaches are trying to iron out the last minute combinations and my job is to help keep the boys sharp and ready to be at peak performance on game day. A heavy emphasis is also focused on proper recovery and nutrition post match.
Today we play Footscray, they are a very physical side but the boys should rise to the challenge and come home strong.

Aerobic Energy System

Aerobic Energy Systems

• Recent research shows that in well-trained athletes, aerobic energy system contributions are 50% of the total at the 1 minute mark, not 3 minutes as previously believed (See Gastin et al, 1995).
• From that 1 minute point onwards the aerobic energy system contributed increasingly more.
• There are differences between energy system contributions for steady state‘ sports (swimming, running cycling) as compared to a cyclical sport. (field, court sports, etc).

General Guidelines

• Regarding Type of Exercise:
- In developing aerobic energy system endurance there are three main types of training including:
- CONTINUOUS
- FARTLEK
- INTERVAL
Continuous
• Mode: In the nature of sport or different (cross training effects)?
• Frequency: 2-3 / wk
• Type: continuous –steady state‘ or mixed intensity‘ continuously.
• Duration: generally >15-20 mins.
• Volume: depends upon mode, type, duration, intensity, etc.
• Intensity: generally sub-max (70-85%) but mixed intensity continuous is effective.
Because continuous has traditionally been sub-maximal:
- Typically has been longer and slower (aka steady state‘) E.g. 30 mins @ HR of 150.
- Continuous methods are best suited to:
- General public (health and fitness)
- Younger, developing athletes
- Fat loss/burning
- Active recovery; or for
- Athletes recommencing training in the general preparation phase (initial reconditioning before increasing intensity).
We will discuss Fartlek and Interval Training tomorrow..
Below is a picture of the lentils I cooked up this morning.

Energy System Conditioning

There is three different energy system training requirements for improving sports performance in athletes.
These are:
Alactic system: An anaerobic system providing the predominant energy contributions for efforts up to 10-15s
Lactic acid system: An anaerobic system providing the predominant energy contributions for efforts up to 40-50s.
Aerobic system: An aerobic or oxidative system providing the predominant energy contributions that last longer than 1 minute or for repeated efforts of short durations.

Different Methods for Different Energy Systems?
• Sub-maximal Intensity Methods: sub-maximal methods are usually concerned with development of the aerobic system.
• Maximal Intensity Methods: maximal methods can be used for all three systems.
• Super-maximal Intensity Methods: Can be used for all three systems.
• The intensity of the methods also depends upon the recovery length and type (passive rest or active recovery)

2XU Performance Session

Last month maxxfit was approached by 2XU to host a Performance Session in their Burwood Rd, Hawthorn store. These sessions are free of charge for anyone who signs up for them via the 2XU newsletter. Our Performance Session topic was Dynamic Warm Up and the importance of a Periodised Training Plans for all levels of athletes in any competitive sport or pursuit.
The session was a success and all the participants came away with some knowledge about planning their year and using a functional/dynamic warm prior to exercise.
A big thank you goes out to Kate and all the staff at 2XU for the opportunity to spread the word about health and fitness.
We hope to be offering more Performances Sessions in the months to come at various 2XU locations around Melbourne. Click here to subscribe to the 2XU newsletter.

Sunday Brunch in Melbourne

Had a great day yesterday, went shopping for some furniture and pictures for the house. While out shopping we decided to have a bite to eat and we accidentally came across a little Spanish tapas place at 34 Chapple St Windsor, Dino's. The food, coffee and wine were all fantastic and I highly recommend it to anyone.
Click here for more information

Where I buy my fresh food and vegetables

The Saturday Richmond Farmers Market is where I buy all my weekly fresh fruit, vegetables, nuts, fresh fish, flowers and the occasional loaf of artisan multigrain sourdough.
The cost of the weekly shop is half of what I pay at other fruit and vegetable shops and I never purchase those staples at the large supermarkets. Not only is it cheaper, the freshness and choice is a lot better.