Wednesday, September 30, 2009

Science says

If you lift, you will:
1. Run faster (pdf).
2. Jump higher.
4. Get injured less.

Tuesday, September 29, 2009

Sun's out, guns out.

It's not just about being jacked and tan.

Athletic Performance and Vitamin D
Results: Numerous studies, particularly in the German literature in the 1950s, show vitamin D-producing ultraviolet light improves athletic performance. Furthermore, a consistent literature indicates physical and athletic performance is seasonal; it peaks when 25-hydroxy-vitamin D [25(OH)D] levels peak, declines as they decline, and reaches its nadir when 25(OH)D levels are at their lowest. Vitamin D also increases the size and number of Type II (fast twitch) muscle fibers. Most cross-sectional studies show that 25(OH)D levels are directly associated with musculoskeletal performance in older individuals. Most randomized controlled trials, again mostly in older individuals, show that vitamin D improves physical performance.

Conclusions: Vitamin D may improve athletic performance in vitamin D-deficient athletes. Peak athletic performance may occur when 25(OH)D levels approach those obtained by natural, full-body, summer sun exposure, which is at least 50 ng·mL-1. Such 25(OH)D levels may also protect the athlete from several acute and chronic medical conditions.

A few more articles:

In the winter, it's basically impossible to get enough vitamin D. In Tacoma in December, you need to be out in the sun for over two hours per day to get the necessary amount. I take 6000 IU per day during the winter and on days I don't get out in the sun.

Wednesday, September 2, 2009

Goal Setting

This semester, your coaches won't be doing a whole lot of telling you what you need to be doing. Everyone has different strengths and weaknesses, so it's important for each one of you to figure out for yourself what you should be doing.

What do you want?

These are your outcome goals. Things like "I want to make the A team," "I want to stay healthy," "I want to be able to throw a low-release IO forehand," and "I want to get really jacked and tan." It's helpful to have a list of these goals written down somewhere and keep them in the back of your mind, but they don't provide you with much guidance on what you should do on a daily basis.

What behaviors are associated with your goals?

These are your process goals. These are the things you have complete control over. Some examples are things like "lift three times a week," "don't come to practice hungover," "foam roll every day," and "throw for X hours a week outside of practice." Make a list of these goals, stick a copy on your wall, and carry a copy in you wallet.

As an example. here are my current process goals:
  1. No off days.
  2. Post something every day on my workout blog.
  3. Foam roll/SMR every day.
  4. Record everything I eat (using Fitday).