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.


TheETG Research Notes


TheETG Human Performance library consists of about 60 research journals across 8-10 doctoral disciplines. TheETG Research Notes are more than 3 decades of my notes from research reading from the late 1980’s to the present. Access to information and the ability to apply it is the major mechanism of success in human performance in track & field, in medicine, in health & wellness. As you continue to acquire and apply more information you continue to expand the area of what is possible. . 


TheETG research notes, brain & nervous system —– http://theetgtrackclub.com/documents/ResearchNotesbrainnerve.pdf


TheETG research notes, immune system  —– http://theetgtrackclub.com/documents/ResearchNotesimmunesystem.pdf


TheETG research notes, genetics —– http://theetgtrackclub.com/documents/ResearchNotesgenetics.pdf


TheETG research notes, exercise physiology —– http://theetgtrackclub.com/documents/ResearchNotesexercisephysiology.pdf


TheETG research notes, nutrition —– http://theetgtrackclub.com/documents/ResearchNotesnutrition.pdf


TheETG research notes, cancer —– http://theetgtrackclub.com/documents/ResearchNotescancer.pdf


.


                                            —————————————————————————————




“The present study investigated the relationship between mental toughness with imagery in a sample of varsity athletes.”


 






“…..imagery use significantly predicted mental toughness.”


 


“Specifically, motivational general-mastery imagery emerged as the strongest individual predictor for all dimensions of mental toughness, thus, providing support for imagery use as a potential strategy for developing or enhancing mental toughness in athletes.”


.






P.Mattiea & K.Munroe-Chandlera


Examining the Relationship Between Mental Toughness and Imagery Use


Journal of Applied Sport Psychology…..Volume 24 #2 2012…..pages 144 – 156




                                             ————————————————————————————


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May 22, 2023 | 


“Considerable uncertainty surrounds the effectiveness and safety of analgesics for treatment of nonspecific, short-term lower back pain, according to an analysis of 98 randomized clinical trials involving 15,134 adults.”






“There were 17 drugs or drug combinations that significantly lessened participants’ pain compared with placebo, with no differences in efficacy between medications, although low- or very low–confidence evidence supported these conclusions. Moderate- or low-confidence evidence suggested that a higher number of adverse events might be linked with some of the drugs, including tramadol and baclofen.


Interventions such as manual therapy and analgesics are among the second-line treatments for lower back pain.”


.


“Because high-quality research supporting their usefulness is limited, though, “[c]linicians and patients are advised to take a cautious approach to the use of analgesic medicines” for lower back pain, the researchers wrote in The British Medical Journal.”


.


E Harris


Meta-analysis: Analgesics’ Value for Lower Back Pain Uncertain


Journal Of The American Medical Association — Volume 329 #16 — April 25, 2023 — pg 1340




			
			

				
			


				
														

				
					
May 9, 2023 | 
TheETG sport sciences


Training Humans 101…..


— The more potent the stimulus the lower the training volume required


— The more potent the stimulus the greater the adaptation


— The more potent the nutrients consumed, the greater the adaptation


— The more standardized the stimulus the lower the fluctuation in stimulus potency


— The more standardized the nutrients consumed, the lower the fluctuation in nutrient supply


			
			

				
			


				
														

				
					
May 3, 2023 | 
Training Humans 101......
Brain leads, muscle follows. 
Design training programs around the brain and nervous system, not muscle. 
.
"...failure of the Central Nervous System in providing an optimal neural drive to the contracting skeletal muscles may contribute to the development of fatigue during prolonged exercise. Oxidation of glucose from the bloodstream is under normal circumstances the only energy source for the Central Nervous System, and a continuous systemic supply is essential, as glucose storage in neuronal tissue is limited."

"..the idea that carbohydrate availability for the brain is important in maintaining an adequate neural drive to the muscles is supported by the finding that glucose infusion directly in the carotid artery can delay fatigue.."

"...hypoglycemia (low glucose levels) impairs the ability to sustain a high neural drive to the muscles.."

"...exercise is associated with an activation of large regions of the brain including the motor cortex areas as well as regions involved in cardio-respiratory regulation, and endothelial glucose transport may become rate limiting for the cerebral metabolic rate of glucose when the arterial glucose concentration falls below a critical point.."

"A continuous supply of blood glucose to the brain is essential..."

"..central fatigue during strenuous exercise could relate to depletion of brain glycogen stores."

"...exercise-induced hypoglycemia in endurance trained subjects lowers the average force production....and the reduced force development is associated with a diminished activation drive from the Central Nervous System."

L.Nybo
CNS Fatigue And Prolonged Exercise: Effect Of Glucose Supplementation
Medicine & Science In Sports & Exercise....Volume 35 #4..April 2003..page589 - 594
--------------

"Adaptive changes can occur in the nervous system in response to training."

"..increased efferent neuronal outflow with training, including increases in maximal firing frequency.."

"..increases in maximal contraction force and power as well as maximal rate of force development will occur...as a result of changes in the nervous system."

"Importantly, the rate of force development plays an important role in the ability to perform rapid and forceful movements, both in highly trained athletes as well as elderly individuals..."

"..the rate of force development is enhanced with an increase in efferent neural drive.."

"An increased central descending motor drive results in an increased motor neuron recruitment and firing rate, which increases outflow of efferent motor impulses in the axons."

P.Aagaard
Training-Induced Changes In Neural Function
Exercise & Sport Sciences Reviews....Volume 31 #2..April 2003..page 61 - 67
-----------

"..the training induced gains in contractile Rate Of Force Development and impulse, were attributed to an enhanced neural drive.."

P.Aagaard, et.al
Increased Rate Of Force Development and Neural Drive Of Human Skeletal Muscle Following Resistance Training
Journal Of Applied Physiology....Volume 93...2002...page 1318 - 1326



			
			

				
			


				
														

				
					
Mar 9, 2023 | 
TheETG 3 minute running form video.

The applied sport science called running biomechanics…..the applied physics of running.

The basic applied concepts…..

— angular momentum

— ground reaction

— foot strike.The propulsion muscles.


Everything on the -back- of the legs…

— glutes

— hamtrings

— calfs


TheETG free pdf packets;

—– TheETG optimal running form

—– TheETG range of motion






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Nov 2, 2022 | 
“This study aimed to quantify differences in patellofemoral joint stress that may occur when healthy runners alter their foot strike pattern from their habitual rearfoot strike to a forefoot strike to gain insight on the potential etiology and treatment methods of patellofemoral pain.”


.


“16 healthy female runners completed 20 running trials in a controlled laboratory setting under rearfoot strike and forefoot strike conditions.”


.


“Altering one’s strike pattern to a forefoot strike results in consistent reductions in patellofemoral joint stress independent of changes in step length. Thus, implementation of forefoot strike training programs may be warranted in the treatment of runners with patellofemoral pain. However, it is suggested that the transition to a forefoot strike pattern should be completed in a graduated manner.”


.


C.H.Vannatta, T.W.Kernozek


Patellofemoral Joint Stress during Running with Alterations in Foot Strike Pattern


Medicine & Science in Sports & Exercise — Volume 47 #5 — May 2015 — page 1001


			
			

				
			


				
														

				
					
Aug 21, 2022 | 


[from August 2014….8 years ago]


Altitude Training


Still a lot of American distance runners doing the Altitude Training thing. I’m hoping it is entering its final years of popularity.






I have never been a believer, fan, or advocate of altitude training. Whether that term means traditional altitude training or the “live high train low” method. None the less, one day back in the early to mid-1990’s I was sitting in a lecture room at the University Of Texas. In the room full of exercise physiologists were some of the top human performance researchers in the world [they were working at Univ of Texas Kinesiology dept]. They had invited a researcher in the Dallas area to give a lecture about his work on altitude training. He had just begun work on what he called “live high, train low”.






He presented his data which included conclusions attributing a large chunk of the improvement in fitness and performance to the expansion of red blood cells. A couple of the Univ of Texas researchers challenged that assertion. They challenged it since in years past, they had done studies where they infused red blood cells into people and measured the amount of improvement in related areas of fitness and performance. So they knew to what extent either infusion or altitude related increases in red blood cells affected those things. They asserted that much of the improvement in fitness and performance measures that researcher from Dallas had attributed to the expansion of red blood cells could not be accounted for by the expansion of red blood cells.






That inherently meant that something else was the cause.






I set the subject aside in my mind for many years since altitude training never seemed like a physiologically logical training method to me anyway.


.






In the years that followed I came across research identifying mechanisms by which a number of training stimuli at sea level lead to EPO production and red blood cell expansion. This along with studies that suggested that the cardiovascular system is not the main limiting factor on distance running performance.






Wasn’t until some time in 2011 that I returned to the subject of there being a cause other than red blood cell expansion for improvements in various aspects of fitness and performance with altitude training. It occured to me that whether runners are doing traditional altitude training or “live high train low”, in being in or near moutains, they all have in common, road runs of varying lengths that are all done on courses that inherently have a relatively high frequency of long hills of relatively significant grades. Something they don’t normally, intentionally train on with the same or similar frequency during their normal lives at sea level.


.






Thus one has this confounding variable in any altitude training study even for people doing the “live high train low” method since being in or near mountains inherently alters the nature of the courses one will regularly train on. Physiologically the main area of difference isn’t the altitude, its the size, length, and frequency of the hills.






In the late 1980’s, while coaching at the high school level I had designed a 4 and 8 mile course that wound and looped through a “up-scale” neighborhood near the high school because the hills there were quite lengthy [400 – 800m], steep, and frequent. The athletes and the major aspects of the training being the same, weekly or more frequent runs [fartleks] on these courses was the only significant difference. This allowed me to pick up on substantial increases in fitness from this type of training. This reinforced an experience my freshman year in college running a weekly 9 mile fartlek workout on a course that included a very hilly neighborhood near the college.


.






I believe we live in an era where we understand enough about the physiological aspects of altitude training that we can, with some degree of confidence, abandon the concept.






One can argue that every training program in our sport should include a base building workout done all-year-around, on a frequency of at least twice per month. That workout consisting of a road run, perhaps in fartlek form where the surges in pace are lengthy [ie. 400 – 800m or longer] on a course where the hills are long, steep, and frequent. If necessary it may be necessary to design a loop course where the loop will be repeated over and over if the number of lengthy hills in one’s area are few or far between.


.






One can train at a higher velocity at sea level compared to altitude, even in the “live high train low” method [since “low” often doesn’t mean sea level]. Thus, combining that benefit with intentionally seeking out and designing a road course around the superior types of hills one gets when running on or near a mountain at altitude, on can move away from and far beyond the Altitude Training era in our sport.






Like the subject of so-called “Performance Enhancing Drugs” [a.k.a. performance retarding drugs] Altitude Training is a subject matter that has long outlasted its physiological worthiness, efficacy, and usefulness in distance events performance.


———————


.


.






“Scientifically speaking, altitude training has no effect,”


“Neither the ability to cycle far or the ability to sprint is improved on average.”


[Dr. Nikolai Nordsborg, University of Copenhagen]


———————–






“In spite of accumulating evidence that altitude training affords no advantage over sea level training, many coaches and athletes believe that it can enhance sea level performance for any athlete, whether endurance or power is the focus in their particular sport.”


“The issue of whether altitude training enhances sea level performance remains a controversial subject.”






L.A. Wolski, et al


Altitude Training For Improvements In Sea Level Performance


Sports Medicine…..Volume 22 #4….October 1996…page 251


———————–






“It has been shown that, in elite athletes, hematocrit does not correlate with performance.”






A.Legaz, J.J. Gonzales, et al


Hematocrit > 50%: An Accurate Index For Prevention and Control Of Doping In Athletes?


University Of Zaragoza…..Spanish Olympic Committee


————————-






“…..based off of a study using elite cyclists to assess Live High Train Low at a training center in the Jura mountains of France.”






“Unlike the vast majority of researchers who had investigated Live High Train Low , this team used a double-blind design, which is the gold standard for scientific research. It had been difficult to use a double-blind design in studies using natural altitude: athletes knew whether they were living in the mountains or at sea level, and so did researchers.”






“Only the lead researcher knew which athletes were assigned where; even the on-the-ground staff did not know, eliminating bias at another level.”






“The cyclists lived in the treatments for four weeks, during which time they were told to train normally, outside, at the natural 1,135 meters of elevation.”






“…..athletes living the Live High Train Low lifestyle did not increase their red blood cell mass or the erythropoietin levels….and that group did not see greater improvement in the tests and time trials…..than their control group counterparts.”






[Dr. Christoph Siebenmann, Carsten Lundby of the University of Zurich]


[Dr. Nikolai Nordsborg of the University of Copenhagen]




			
			

				
			


				
														

				
					
Aug 5, 2022 | 
Another reminder. Drug use & drug testing are a sham and a scam…….


.


“Despite potential severe cardiac side effects, anabolic androgenic steroids….”


.


“The aim of this study was to investigate the effects of anabolic androgenic steroids on left atrial and left ventricular morphologies and functions in strength athletes.”


.


“50 subjects including 20 strength-trained young athletes age 32.0 ± 8.5 yr with a mean duration of anabolic androgenic steroids use of 4.7 ± 1.8 yr (users), 15 athletes with no history of anabolic androgenic steroids use (nonusers) and 15 sedentary controls…..”


.


“Users showed higher left atrial reservoir dysfunction than nonusers…..”


.


“Our results showing significant left atrial and left ventricular remodeling and dysfunctions in young anabolic androgenic steroids using athletes are alarming.”


.


.


A, Grandperrin, et al


Anabolic Steroids Use Is Associated with Impairments in Atrial and Ventricular Cardiac Structure and Performance in Athletes


Medicine & Science In Sports & Exercise — Volume 54 #5 — May 2022 — page 780


———————


.


TheETG free pdf packet


—– Drug use & drug testing are a sham and a scam


.


http://theetgtrackclub.com


			
			

				
			


				
														

				
					
Aug 5, 2022 | 


elevated exercise intensity impact on immune system cells [natural killer cells] that kill cancer cells…….


.






“Mitochondrial bioenergetics is critical for immune function in natural killer cell. Physical exercise modulates natural killer cell functionality, depending on the intensity and type of exercise.”


.


“This study elucidates how interval and continuous exercise regimens affect the phenotypes and mitochondrial bioenergetics of natural killer cells.”


.


“60 healthy sedentary males were randomly assigned to engage in either high-intensity interval training (HIIT, 3-min intervals at 80% and 40% maximal O 2 , or moderate-intensity continuous training (MICT, sustained 60% maximal O 2, for 30 min·per day −1 , 5 days per week −1 for 6 weeks) or were assigned to a control group that did not receive exercise intervention.”


.


“Either HIIT or MICT increases the expressions of cytotoxic granule proteins and depresses mitochondrial MOB elevated by GXT, along with improving mitochondrial bioenergetic functionality in natural killer cells. Moreover, HIIT is superior to MICT in improving aerobic capacity.”


.


Lin, Ming-lu, et al


Exercise Training Improves Mitochondrial Bioenergetics of Natural Killer Cells


Medicine & Science In Sports & Exercise — Volume 54 #5 — May 2022 — page 751




			
			

				
			


				
														

				
					
Aug 5, 2022 | 
“Walking pace is associated with risk of premature mortality.”


“We examined the associations between walking pace and cause-specific mortality, investigating the potential modifying effect of factors such as total physical activity volume, highest physical activity intensity, age, sex and body mass index.”


.


“Prospective pooled analysis of 11 population-based baseline surveys in England and Scotland between 1994 and 2008 that were linked with mortality records.”


.


“50,225 walkers were entered in the core analyses. Among participants who did not experience an event in the first 2 years of follow-up (n=49 731), walking at an average or brisk/fast pace was associated with a reduced risk of all-cause (20%) and 24%, respectively) and Cardiovascular disease mortality (24% and 21%, respectively), compared with reporting walking at a slow pace.”


.


“……such associations were evident among those over 50 years, those not meeting the physical activity recommendations and those who did not undertake vigorous-intensity activity.”


.


“No associations were seen between pace and cancer mortality.”


.


“…..these analyses suggest that increasing walking pace could reduce risk for all-cause and Cardiovascular Disease mortality. Walking pace could be emphasised in public health messages, especially in situations when increase in walking volume or frequency is less feasible.”


.


E.Stamatakis, et al


Self-rated walking pace and all-cause, cardiovascular disease and cancer mortality: individual participant pooled analysis of 50 225 walkers from 11 population British cohorts


British Journal Of Sports Medicine — Volume 52 #12 — June 2018


			
			

				
			


				
														

				
					
Aug 5, 2022 | 


Reposting a reminder.


Drug use and drug testing are a sham and a scam…………


.






WADA lab errors falsely accused athletes of doping


[ESPN June 23, 2011]………






“Egyptian soccer star Hossam Ghaly and an American female marathon runner were falsely suspected of doping because of a Malaysian laboratory’s mistakes”






“The American runner, who was not identified, avoided a ban….The lab failed to consider the possible effects of a birth control pill……”






“Ghaly was among three Middle East-based players suspended after the lab in Penang wrongly reported positive tests for the steroid nandrolone. He challenged the analysis but served a one-month ban before his innocence was proved…..”






“Two soccer players in the United Arab Emirates, Samir Ibrahim Ali Hassan and Hassan Tir, served eight-month bans last year before…..cleared their names.”






“In a separate CAS verdict last year, Hassan was awarded $11,900 in legal costs from the UAE anti-doping authority, the report said.”






“CAS ruling said—-“….But for the initiatives of the athletes, and the investigations of other laboratories, the errors would not have been unmasked and the athletes’ careers interrupted, if not terminated.”


——-






Drug use and drug testing are a sham and an scam.


Just one more piece of proof of same. Athletes continue to get accused as this story is solely about a lucky few that somehow


managed to get the help necessary to prove the test results were bogus, and then lucked out and got a CAS panel that was willing to go with the data rather than turn a blind eye.






But obviously they weren’t lucky enough to get more than a blurb about their innocence compared to the standard hoopla media typically will engage in about an athlete’s supposedly “positive” test accusing them of doping. A bell that’s very difficult to un-ring.


Meanwhile, the labs get paid, the lab directors get paid, and the people designing these “fool proof” tests get paid.






Follow the money. Drug use and drug testing are a sham and an scam.




			
			

				
			


				
														

				
					
Jan 2, 2022 | 


Prior to moving to Austin [December 1990], living at my parents house while coaching at the neighborhood high school [West Potomac high school, Alexandria, Virginia], I set up a room to function much like an office and lounge area for my coaching exploits.


.






Many of the runners I coached lived nearby and came over relatively often for formal group sessions or individually to yap.


.






I’ve been getting a series of reminders of that recently.






Among the 2 most notable of those reminders…..A couple months ago during a portion of a speech given by one of those runners [Gabrielle Pohlmann Patterson] at her Hall Of Fame induction ceremony.






The other most noteable one a few days ago…..Reading through a facebook “memory” thread. Lengthy thread, pretty far down one of my former high school runners posted a comment, December 25, 2018, excerpt…..


[Scott Smith]—–“Wow! All those times coming over for sports science education, meditation training, etc.”


.


I loved doing those sessions at the house, so its quite outstanding 30 years later to hear and see folks talking about what they got out of it.


.






pics…..


— Scott at the East Coast Cross-Country Championships on a cold day and muddy course at the famed Van Courtland Park in New York City, 1987 or so.


— Gabrielle Pohlmann Patterson this past October on day 2 of the Hall Of Fame induction.


— West Potomac boys cross-country team photo, 1986 or 87.


— My parents house back in the day at 2227 Wittington blvd, Alexandria, Virginia.




.






			
			

				
			


				
														

				
					
Aug 23, 2021 | 












“In humans, the only evidence of anterior cruciate ligament (ACL) hypertrophy comes from a small cross-sectional study of elite weight lifters and control participants; that study had methodological weaknesses and, thus, more evidence is needed.”


.






“To investigate bilateral differences in the anterior cruciate ligament (ACL) cross-sectional area for evidence of unilateral hypertrophy in athletes who have habitually loaded 1 leg more than the other.”


.






“We recruited 52 figure skaters and springboard divers because the former always land/jump on the same leg while the latter always drive the same leg into the board during their hurdle approach.”






“Athletes who habitually loaded 1 leg more than the other before, during, and after puberty exhibited significant unilateral anterior cruciate ligament (ACL) hypertrophy.”


.






“This study suggests that the anterior cruciate ligament (ACL) may be able to be “trained” in athletes. If done correctly, it could help lower the risk for ACL injuries.”


.


M.L. Beaulieu, et al


The Anterior Cruciate Ligament Can Become Hypertrophied in Response to Mechanical Loading: A Magnetic Resonance Imaging Study in Elite Athletes


American Journal Of Sports Medicine — Volume — July 2021 — page 2371












































			
			

				
			


				
														

				
					
Jun 19, 2021 | 


[from the free pdf packet titled “ETG info: Drug use and Drug Testing a sham and a scam” located on the Training Packets page of the TheETG website]





“In the present study, we investigated the effects of the anabolic androgenic steroid nandrolone decanoate administration during a strength exercise program on cell proliferation, apoptotic status and brain-derived neurotrophic factor expression…..”





“…..the present findings suggest that the beneficial effects of strength exercise on hippocampal cell proliferation and apoptotic signaling are impaired by nandrolone decanoate.”





F.Guimarães, et al —–The beneficial effects of strength exercise on hippocampal cell proliferation and apoptotic signaling is impaired by anabolic androgenic steroids —– Psychoneuroendocrinology…..Volume 50….December 2014





——————–





“The evidence that supraphysiological doses of anabolic androgenic steroids cause neurotrophic unbalance……anabolic androgenic steroids abuse in humans may affect mechanisms that lie at the core of neuronal plasticity.”





S.Pieretti, et al —– Brain Nerve Growth Factor Unbalance Induced by Anabolic Androgenic Steroids in Rat —– Medicine & Science In Sports & Exercise……Volume 45 #1….January 2013…page 29 – 35


			
			

				
			


				
														

				
					
Jun 7, 2021 | 


“Recent studies identified a redistribution of positive mechanical work from distal to proximal joints during prolonged runs, which might partly explain the reduced running economy observed with running-induced fatigue.”





“Higher mechanical demand of plantar flexor muscle-tendon units, for example, through minimal footwear, can lead to an earlier onset of fatigue, which might affect the redistribution of lower extremity joint work during prolonged runs.”





“…..purpose of this study was to examine the effects of a racing flat and cushioned running shoe on the joint-specific contributions to lower extremity joint work during a prolonged fatiguing run.”





“On different days, 18 runners performed two 10-km runs with near-maximal effort in a racing flat and a cushioned shoe on an instrumented treadmill synchronized with a motion capture system.”





“For both shoes, we found a redistribution of positive joint work from the ankle (?6%) to the knee (+3%) and the hip (+3%) throughout the entire run.””Negative ankle joint work was higher with the racing flat compared with the cushioned shoe. Initial differences in foot strike patterns between shoes disappeared after 2 km of running distance.””Irrespective of the shoe design, alterations in the running mechanics occurred in the first 2 km of the run……”





“Although we did not find a difference between shoes in the fatigue-related redistribution of joint work from distal to more proximal joints, more systematical studies are needed to explore the effects of specific footwear design features.”





M.Sanno





Running into Fatigue: The Effects of Footwear on Kinematics, Kinetics, and Energetics





Medicine & Science In Sports & Exercise — Volume 53 #6 — June 2021 — page


			
			

				
			


				
														

				
					
Jun 2, 2021 | 


[Rhonda Patrick]—–High doses of non-steroidal anti-inflammatory drugs (NSAID) like ibuprofen for 8 weeks inhibit muscle growth by 2-fold in young, healthy individuals. 





The high dose of NSAID used was 1,200 mg ibuprofen, which is a normal 24-hour dose for some people.Multiple studies have found that taking NSAIDs such as ibuprofen may reduce muscles’ ability to recover after exercise, blunt adaptations in muscle stem cells, and put excessive stress on the kidneys in people that vigorously exercise.





One mechanism by which NSAIDs blunt some of the positive effects in muscle is through the inhibition of inflammatory mediators such as prostaglandins. 





While it is good to generally keep inflammation at bay, part of the mechanism by which exercise exerts beneficial effects is by acutely generating inflammation which induces a hormetic response and activates many anti-inflammatory pathways that often stay active for a long period after the exercise resulting in a net positive anti-inflammatory response. 





Additionally, prostaglandins are important for vasodilation to increase blood flow to multiple tissues. NSAIDs decrease vasodilation which is one way they can increase the risk of stroke with long-term use.Check out this short FoundMyFitness clip with Dr. Charles Raison to learn more about how the benefits of exercise can be blocked by NSAIDs and high-dose supplementation of antioxidants.







			
			

				
			


				
														

				
					
May 31, 2021 | 


One of now quite a few studies on high intensity interval training, all showing the same thing whether is interval vs continuous or high intensity interval vs lower intensity interval.High intensity yields same results with half the training……





“We compared the effects of submaximal and supramaximal cycling interval training on determinants of exercise performance in moderately endurance-trained men.”





“6 weeks (3 sessions/week) of submaximal (85% maximal aerobic power, High Intensity Interval Training 85 [HIIT85])”





“supramaximal (115% maximal aerobic power, High Intensity Interval Training 115 [HIIT115])”





“High-intensity training volume was 47% lower in HIIT-115 vs HIIT-85 (304 minutes vs 571 minutes).”





“6 weeks of submaximal and supramaximal interval training performed to exhaustion seems to equally improve VO2 max and anaerobic power in endurance-trained men, despite half the accumulated time spent at the target intensity.”





M. Paquette





Effects of submaximal and supramaximal interval training on determinants of endurance performance in endurance athletes





Scandinavian Journal Of Medicine & Science In Sport — Volume 27 #3 — March 2017


			
			

				
			


				
														

				
					
May 3, 2021 | 


definitions;





La- = lactic acid





H+ = hydrogen ions





“This study tested the hypothesis that one of the ways sports massage aids muscle recovery from exercise is by increasing muscle blood flow to improve “lactic acid” removal.”





“…..massage [effleurage and petrissage]….”





“Massage impairs La- and H+ removal from muscle after strenuous exercise by mechanically impeding blood flow.”





E.V.Wiltshire, et al—Massage impairs postexercise muscle blood flow and “lactic acid” removal—Medicine & Science in Sports & Exercise—–Volume 42 #6—–June 2010—–page 1039 – 1231


			
			

				
			


				
														

				
					
Mar 2, 2021 | 


5 minute video about running biomechanics, the application of physics to running form. 





Covers the basic applied concepts…..angular momentum, ground reaction, foot strike.





TheETG optimal running form —– http://theetgtrackclub.com/documents/TheETGrunningformMasterOfSport.pdf 





TheETG range of motion —– http://theetgtrackclub.com/documents/TheETGromsMasterOfSport.pdf . 





.







			
			

				
			


				
														

				
					
Feb 22, 2021 | 


Since the 1960’s and 1970’s, the first and ultimate “minimalist” running shoes have been racing flats. 





Contrary to popular belief, the purpose of running shoes is simply to protect feet from glass, rocks, etc, -not- to provide “motion control”, -not- to provide “support”, and -not- to provide cushioning for your knees. Sport sciences wise, there is a paradox at work on the subject matter of running shoes. 





There is no such thing as “high tech” running shoes that provide motion control and support. Shoes that go there are at the opposite end of the “high tech” spectrum. The situation very much is one where science and published research says don’t go there and don’t do that. Your expensive cushioning, arch support, and motion control shoes will add more pain to your wallet when your foot or knee –inevitably– has issues that you will approach as a medical issue.





Adding insult to injury [no pun intended], your expensive running shoes that provide cushioning, arch support, and motion control will eventually contribute to you missing days or weeks of running, or will add more issues to your wallet as your chosen practitioner of traditional sports quackery [a.k.a. Traditional Sports Medicine] holds up your knee MRI in your face and convinces you of all manner of nonsense that supposedly only their brand name of quackery can fix. Whether the subject is everyday walking and standing, or running shoes, don’t be putting stuff on your feet for decade after decade of life on this planet, that do things -for- your muscles and soft tissues that they really do need to be doing for themselves. 





A bridge that isn’t strong enough to hold the cars that cross it, will cause somebody to get wet. 





The solution isn’t to reduce the number of cars on the bridge but to increase the strength of the bridge to a level that can endure the loads placed on it.





Likewise, muscles and soft tissues that aren’t strong enough to endure the loads you place on them or the activities you put them through, will breakdown or tear, or in some other way fail to function. 





Clinical reasoning 101





Surgery, shoe orthotics, running shoes with cushioning, arch support, and motion control…won’t increase the already inadequate strength of those tissues. Don’t go there. The norm is not normal. 





Don’t allow decades of atrophy then start in with the rhetoric of “I can’t run because of my knees” or something about your age or aging.







			
			

				
			


				
														

				
					
Jan 26, 2021 | 


Food prep for the week. Mon-Tues & Thurs-Fri.





TheETG menu’s 4 vegetables;– broccoli– cucumber– carrot– Romano tomato.





TheETG menu’s 4 berries;– strawberry– blueberry– raspberry– blackberry.





Placing mechanical or physical stress [ie. cutting them, then chewing them] activates plant chemicals contained in them, increasing their impact on brain cells, immune system, and other cells in the body.





Green leaf vegetables contain substances called iso-thio-cya-nates. Green leaf vegetables contain one of the most important isothiocyanates, called Sul-for a-phane. These substances can activate specific genes in our cells. Those specific genes are for anti-oxidant enzymes and detoxifying enzymes, most of them referred to collectively as Phase 2 enzymes. The substance has the ability to bind to the promoter area of anti-oxidant genes, causing production of anti-oxidant and detoxifying enzymes. This is believed to be among the main mechanisms by which certain vegetables have the ability to prevent cancer and heart disease. Aside from supplying anti-oxidants in the vegetables themselves they have this ability to cause cells in our body to produce other anti-oxidants as well.





—————





.”Sulforaphane, one of the most important isothiocyanates in the human diet, present in cruciferous vegetables, is known to have chemopreventive activities in different tissues.”





“The observed Sulforaphane-induced upregulation of phase II enzymes was accompanied by a significant increase in nuclear erythroid 2 p45-related factor 2 expression and correlated with a significant increase in total antioxidant capacity…..”





M.Malaguti, et al





Sulforaphane treatment protects skeletal muscle against damage induced by exhaustive exercise in rats





Journal Of Applied Physiology…Volume 107..August 2009..page1028





—————-





“When tomatoes and broccoli are eaten together, we see an additive effect. We think it’s because different bioactive compounds in each food work on different anti-cancer pathways…”[John Erdman, Professor of Food Science, University of Illinois]





—————-





“Regular strawberry consumption augmented plasma antioxidant activity and decreased lipid peroxidation suggests preventive potential of these fruits against oxidative stress-dependent disorders. Blood phagocytes are important source of oxidants that may contribute to systemic oxidative stress. We examined the effect of strawberry consumption on the luminol enhanced whole blood chemiluminescence reflecting oxidants generation by circulating phagocytes in healthy subjects.”





“Strawberry consumption decreased median resting luminol enhanced whole blood chemiluminescence and this effect was more evident after the 1st course (by 38.2%) than after the the 2nd one (18.7%), while fMLP-induced luminol enhanced whole blood chemiluminescence was constant.”





“The decrease in resting luminol enhanced whole blood chemiluminescence suggests that regular strawberry consumption may suppress baseline formation of oxidants by circulating phagocytes. This may decrease the risk of systemic imbalance between oxidants and anti-oxidants and be one of mechanisms of health-promoting effect of these fruits consumption.”





P.Bialasiewicz, et al





Addition of Strawberries to the Usual Diet Decreases Resting Chemiluminescence of Fasting Blood in Healthy Subjects-Possible Health-Promoting Effect of These Fruits Consumption





Journal of the American College of Nutrition…..Volume 33 #4……July 2014…….pages 274 – 287





—————-





see the free pdf packet on the master of sport page titled……TheETG food & supplements







			
			

				
			


				
														

				
					
Dec 24, 2020 | 


TheETG ROM’s.





ROM’s = range of motion.





Just as strength training can be a stimulus for muscles and tendons to grow in width, long hold stretching such as for 4 minutes for each stretch is a stimulus for muscles and tendons to grow in length resulting in a maintained or increased range of motion..In TheETG we don’t do traditional stretching before or after workouts.





We have formal stretch sessions spread across the month all year around. These sessions take about 80 – 90 minutes.They consist of long duration holds [4 minutes] for each stretch.





The importance of range of motion…..range of motion impacts energy expenditure. The greater resistance to movement your tight tissues create, the greater the energy expended just to move the limbs. Add this to issues at ground contact, the loss of elastic energy in the calfs, achillies, and plantar tissues, at some point that stuff adds to energy necessary to cover the same distance and time on the clock.





Injury prevention……hamstring, calf, or quad issues occur at times when your fitness level is moving forward. The rate of tissue tightening as your fitness level progresses in any given week may exceed the rate [frequency of stretching and strengthening] and/or effectiveness of your stretching protocols. Strength requirements of tissues that are the weakest link in the chain may exceed the frequency or effectiveness of your strengthening protocols.





————————





stretching vs heart disease [a.k.a. vascular disease, a.k.a blood vessel issues]





“Maintenance and enhancement of vascular endothelial function contribute to the prevention of cardiovascular disease and prolong a healthy life expectancy. Given the reversible nature of vascular endothelial function, interventions to improve this function might prevent arteriosclerosis.”





“Accordingly, we studied the effects of a 6-month static stretching intervention on vascular endothelial function and arterial stiffness and investigated the reversibility of these effects after a 6-month detraining period following intervention completion.”





“The study evaluated 22 healthy, non-smoking, premenopausal women aged ≥40 years. Subjects were randomly assigned to the full-intervention (n = 11; mean age: 48.6 ± 2.8 years) or a half-intervention that included a control period (n = 11; mean age: 46.9 ± 3.6 years).””Body flexibility and vascular endothelial function improved significantly after 3 months of static stretching.”





“In addition to these improvements, arterial stiffness improved significantly after a 6-month intervention. However, after a 6-month detraining period, vascular endothelial function, flexibility, and arterial stiffness all returned to preintervention conditions, demonstrating the reversibility of the obtained effects.”





“A 3-month static stretching intervention was found to improve vascular endothelial function, and an additional 3-month intervention also improved arterial stiffness. However, these effects were reversed by detraining.”





H.Shinno, et al





Evaluation of a static stretching intervention on vascular endothelial function and arterial stiffness





European Journal Of Sport Science — Volume 17 #5 — 2017 — page 586







			
			

				
			


				
														

				
					
Dec 5, 2020 | 


Recovery, Restoration, Adaptation.





Hot Jacuzzi 10 minutes [98 – 105 degrees F] Provides stimuli for production of nerve growth factor, brain derived neurotrophic factor, isoforms of growth hormone, isoforms of insulin-like growth factor-1, and blood flow for regenerative functions in brain, nerve, immune system, and muscle. 





TheETG recovery, restoration, adaptation —– http://theetgtrackclub.com/documents/TheETGRecoverRestoreAdaptMasterOfSport.pdf







			
			

				
			


				
														

				
					
Nov 18, 2020 | 


Start within 5 to 10 minutes post-workout...... beverage provides protein and micronutrients.

whey protein......
-- includes cysteine.......which increases glutathione
-- gluthatione increased more with whey protein
-- better increase in insulin compared to caseinate
-- better muscle protein synthesis in whey compared to caseinate
-- higher blood levels of essential amino acids in whey compared to caseinate
-- higher blood levels of leucine in whey compared to caseinate

The two main whey proteins......a-lactalbumin and ß-lactoglobulin.

--- enhances neutrophil function, increases lymphocytes

--- enhances macrophage function

alpha-lactalbumin.....
--- high tryptophan content has neurological impact

-- contains tripeptide [Glycine-Leucine-Phenylalanine]

.
"These data indicate that liquid carbohydrate plus essential amino acid ingestion enhances muscle anabolism following resistance training to a greater extent than either CHO or EAA consumed independently. The synergistic effect of liquid carbohydrate plus essential amino acid ingestion maximises the anabolic response......"
 
S.P. Bird, K.M. Tarpenning, F.E. Marino
Independent and combined effects of liquid carbohydrate/essential amino acid ingestion on hormonal and muscular adaptations following resistance training in untrained men
European Journal of Applied Physiology.....Volume 97 #2......May 2006....page 225 - 238







			
			

				
			


				
														

				
					
Sep 28, 2020 | 


Distance runner fatigue. 





TheETG background science info.







			
			

				
			


				
														

				
					
Sep 22, 2020 | 


Training Humans 101…..
“I don’t know”.
In sport, these 3 words are the words that should take the place of the overly used 2 word statement of….”its genetic”. There’s a deeply entrenched paradox at work in the culture of sport, of medicine, of all things human. The paradox is that the deeply researched yet data-less “its genetic” belief system dominates much of sport, exercise, medicine, and our culture as a whole.
Put data ahead of dogma as to follow the data, not the crowd.
We hear the phrase “its genetic” so often from craddle to grave that indoctrination into the belief system yields an unquestioning acceptance of nonsense and empowers the embracing of fictional limitations.
Physiology matters. Very little of human physiology is open to being characterized as “its genetic”.
The species has survived and grown to 7 billion in number because its -not- “its genetic”.
And genes are -not- set in stone blocks of cement. Genes change in response to the delivery of a consistent stimulus.
Looking at the immune system alone, let alone nerve, brain, and muscle…..if such wasn’t the case we’d all be dead.
Don’t shoot the messenger.
Lets replace the dataless claim of …”its genetic” with the words “I don’t know”.
From there its a short walk over to reality, embedded in the phrase…..”stimulus induces adaptation”.
.
.
ETG info: genetics vs training —–
http://theetgtrackclub.com/d…/TheETGgeneticMasterOfSport.pdf
.
.
“We have previously shown that the superior endurance performance of African distance runners, compared with white runners, was due to their ability to sustain a higher percentage of V02rnax with increasing running distance.”





“Of particular interest is that these superior performances may be due to a training induced adaptation.”





“…..the white runners spent as little as (13%) of their total training volume performing high-intensity (>80% V02rnax) running……which in all cases was significantly less than the African athletes (36%).”





June 1997……….1.A. Hawley, et al Training Techniques To Improve Fatigue Resistance And Enhance Endurance Performance Journal Of Sport Sciences……Volume IS #3……1une 1997….page 328 – 329
———





“The aim of this study was to compare the demographic characteristics of elite Kenyan runners with those of the general Kenyan population.”





“Athletes were separated into two groups according to athletic success: those who competed in international competition and those who competed in national competition.”





“A higher proportion of all athletes ran to school each day (controls 22%, national athletes 73%, international athletes 81%) and covered greater distances.”





In conclusion, Kenyan runners are from a distinctive environmental background in terms of geographical distribution, ethnicity and travelled further to school, mostly by running.”





“These findings highlight the importance of environmental and social factors in the success of Kenyan runners.”





V. Onywera, et al
Demographic characteristics of elite Kenyan endurance runners
Journal of Sports Sciences…..Volume 24 #4….April 2006…page 415 – 422
———





“When corrections were made for the black athletes’ smaller body mass, their superior ability to sustain a high %VO2max could not be explained by any differences in VO2max, maximal ventilation, or submaximal running economy. Superior distance running performance of the black athletes was not due to a greater percentage of type I muscle fibers”





P. Coetzer. T.D. Noakes, et al.
Superior Fatigue Resistance Of Elite Black South African Distance Runners
Journal of Applied Physiology……..Volume 75 #4……..October 1993……page 1822 – 1827
——–





“We conclude that the African and Caucasian runners in the present study differed with respect to oxidative enzyme activity, rate of lactate accumulation, and their ability to sustain high-intensity endurance exercise.”





A.R. Weston, T.D.Noakes, et al
African Runners Exhibit Greater Fatigue Resistance, Lower Lactate Accumulation, And Higher Oxidative Enzyme Activity.
Journal of Applied Physiology……Volume 86 #3……March 1999…….page 915-23


			
			

				
			


				
														

				
					
Jul 14, 2020 | 


Coronavirus.
Been in the 100’s or high 90’s for the last several weeks in Texas. Parts of Arizona have been up around 115.
Will be around 110 today here in Austin.





The point being that the nightly hoopla on the national evening news about new virus cases in Texas and Arizona tend to suggest that the warmer months, the hot temps haven’t made the virus go away. So those of you that have been counting on that can stop.
.
The folks sprinting to the TV cameras, seizing advantage of gullible reporters to yap about their 2 person clinical trial on the latest miracle drug or miracle vaccine are only looking to drive investment or grant funding. So those of you that have been counting on that can stop. You’ll notice that these folks, during non-virus normal times, are usually sequestered to CNBC. These days everybody points the TV camera at anybody waving their arms yelping, look at me.
.
Yes its the 21rst century but the only way we’re gonna get out of the virus situation is the old school method of masks and separation.
.
Those of you with college age adult children are gonna have to be uncool and ask them to stop being a college age kid for a few weeks. In many places around the country the big numbers are because of your kids and/or their friends. Bite the bullet, ask them to stop.
.
Those of you who’s politics leans to the right are gonna have to set that aside for a few weeks. Pandering to you is what resulted in the “opening too soon” stuff. And you’re gonna have to stop walking into stores, etc that you don’t own, instructing owners and managers on how things are gonna go with you and the mask requirement. You can stop that now.
.
Those of you who’s politics lean to the left and those of you who suffer from anxiety during normal, non-virus times, please stop jamming my facebook news feed with videos showing grown adults how to wash their hands. Please stop jamming my news feed with memes saying I wear a mask for you, you for me, yada, yada. Its ok to stop.
.
Just gotta wear a mask when out and about around other folks…..and we need a bunch of us, all at the same time, to separate for a few virus incubation periods.
If most of us do it all at the same time, that’s only a few weeks.
That’s not asking too much.
We don’t need everybody to do it, we just need enough of us.
That’s not asking too much.


			
			

				
			


				
														

				
					
May 23, 2020 | 


Put data ahead of dogma.
Follow the data, not the crowd……





“Knee osteoarthritis, characterised by knee pain and functional limitation, is widely understood to imply that symptoms are due to structural damage. This view leads to the belief that non-surgical approaches are futile and the structural damage needs to be ‘fixed’. In contrast, contemporary evidence supports knee osteoarthritis as a ‘whole person condition’ in which knee health is influenced by the interaction of different biopsychosocial factors that modulate inflammatory processes and tissue sensitivity, as well as behavioural responses that lead to pain and disability.”
.
“This contrasting view reinforces the critical role of non-surgical approaches to manage knee osteoarthritis.”
.
“Clinicians must explain that knee pain is a modifiable symptom related to sensitised knee structures and influenced by a variety of biopsychosocial factors, rather than solely related to damaged structures.”
.
“This message is underpinned by knowledge that levels of pain and disability are often poorly explained by the degree of structural change on imaging….”
.
P.Caneiro, et al
Three steps to changing the narrative about knee osteoarthritis care: a call to action
British Journal Of Sports Medicine — Volume 54 #5 — March 2020


			
			

				
			


				
														

				
					
May 23, 2020 | 


Put data ahead of dogma.
Follow the data, not the crowd……





“To examine the ability of surgeons to predict the outcome of treatment for meniscal tears by arthroscopic partial meniscectomy and exercise therapy……”





“Orthopaedic surgeon survey participants were presented 20 patient profiles. These profiles were derived from a randomised clinical trial comparing arthroscopic partial meniscectomy with exercise therapy…..patients with symptomatic non-obstructive meniscal tears.”
.
“We received 194 complete responses for all 20 patient profiles, resulting in 3880 predictions.”





“….50.0% of the predictions were correct, which equals the proportion expected by chance.”
.
“Experienced knee surgeons were not better in predicting outcome than other orthopaedic surgeons.”
.
“In general, bucket handle tears, knee locking and failed non-operative treatment directed the surgeons’ choice towards arthroscopic partial meniscectomy, while higher level of osteoarthritis, degenerative aetiology and the absence of locking complaints directed the surgeons’ choice towards exercise therapy.”
.
“Surgeons’ criteria for deciding that surgery was indicated did not pass statistical examination.”
.
“This was true regardless of a surgeon’s experience.”
.
“These results suggest that non-surgical management is appropriate as first-line therapy….”
.
V.A.van de Graaf, et al
Can even experienced orthopaedic surgeons predict who will benefit from surgery when patients present with degenerative meniscal tears? A survey of 194 orthopaedic surgeons who made 3880 predictions
British Journal Of Sports Medicine — Volume 54 #6 — March 2020


			
			

				
			


				
														

				
					
May 6, 2020 | 


Critical Thinking is the opposite of blind engagement in group think. It is applied Intellectual Honesty. The functioning of brain cells, muscle cells, blood cells, -all cells- are governed by the laws of nature, -not- your chosen belief system. The laws of nature that control human cellular function are -not- governed by your chosen belief system or the dogma you have been indoctrinated into, or the dogma you refuse to set aside.





Data-less conclusions founded upon faulty assumptions are the mother of all screw-ups. They lead to human belief systems that quickly get set in stone insuring that new information gets shouted down as group think, ego, and resistance to change supplant data, logic and reason.
Put data ahead of dogma. Follow the data -not- the crowd.
.
“In God we trust…Everyone else must bring data.”
[W.Edwards Deming]
.
“Nature, to be commanded, must be obeyed.”
[Francis Bacon]
.
As you continue to acquire and apply more information you continue to expand the area of what is possible.
http://theetgtrackclub.com







			
			

				
			


				
														

				
					
Apr 14, 2020 | 


Better than a test for the virus.
Better than a test for immunity to the virus.
Better than a pill to reduce virus replication.
Better than a vaccine against the virus.
Better than all of the above is the knowledge and applied ability to avoid inserting the virus inside yourself.
.
When our country opens up, you will encounter the virus in all of the places in these photos.
Please avoid inserting viruses inside yourself…….
—– Avoid group think.
In the real world of typical American life, when you’re out in public there isn’t a sink and soap dispenser or hand sanitizer next to everything you touch. And if your eyes or nose ich, you’re gonna touch your face.





—– Please rub your nose/eyes using the top of your forearm near your wrist [the non-palm side]. Pretend you have no hands or wrists.





—– Virus adhesion molecules.
Please wipe your hands off on your clothes before and after touching anything and everything when out and about in public. That includes door knobs and door handles, gas pumps, elevator buttons, handrails at stairs and escalators, waterfountain, etc. Wipe your hands off on your clothes before and after touching anything and everything.





—– If you have a virus you can prevent transmission by sneezing, coughing into your elbow rather your hand. And you can wipe your hands off on your clothes before and after touching anything and everything.
.
.
TheETG immune system —–
http://theetgtrackclub.com/documents/TheETGimmuneboost.pdf





TheETG mind-body medicine —–
http://theetgtrackclub.com/documents/TheETGmindbodymed.pdf





TheETG nutrition medicine —–
http://theetgtrackclub.com/documents/TheETGnutrimedicine.pdf
.
TheETG competent self-care
http://theetgtrackclub.com/selfcare







			
			

				
			


				
														

				
					
Mar 15, 2020 | 


 Had to dig out some stuff earlier this week. 
 Along the way,  stumbled across this article I wrote that was published about 30 years  ago in the October 1989 edition of “Virginia Coach”, the newsletter for  the Virginia High School Coaches Association. 
 USA Track &  Field’s Development Science Project published a track coaches journal  that published 2 other articles I wrote that year but not this one, so I  sent it to Virginia Coach. 







			
			

				
			


				
														

				
					
Mar 6, 2020 | 


“The purpose of this study was to evaluate the impact of fall season 
vitamin D3 supplementation on strength/power, body composition, and 
anabolic hormones in swimmers with optimal vitamin D status at summer’s 
end.”





 “Male and female NCAA Division I swimmers (N = 19) with  optimal 25-hydroxyvitamin D [25(OH)D] randomly received 5,000 IU of  vitamin D3  or placebo daily for 12 weeks while participating in  swimming and strength and conditioning training (August–November).”
 .
 Before  and after the intervention, the participants underwent blood sampling  for analysis of serum 25(OH)D, parathyroid hormone, total testosterone,  free testosterone, sex hormone-binding globulin, and insulin-like growth  factor 1, dual-energy X-ray absorptiometry, and strength/power testing  (bench press, squat, dead lift, standing broad jump, vertical jump, and  dips and pull-ups).”
 .
 “The 25(OH)D was decreased by 44% in placebo and increased by 8% in 5,000 IU of vitamin D3 over the 12 weeks.”
 .
  “The findings suggest that vitamin D supplementation is an efficacious  strategy to maintain 25(OH)D during the fall season training and to  enhance some aspects of strength/power and fat-free mass in swimmers.”
 .
 M.S.Rockwell, et al
 Effects of Seasonal Vitamin D3 Supplementation on Strength, Power, and Body Composition in College Swimmers
 International Journal Of Sport Nutrition and Exercise Metabolism — Volume 30 #2 — 2020 — page 165







			
			

				
			


				
														

				
					
Mar 6, 2020 | 


‘m entering year 30 of reciting my mantra…..Drug use and drug testing are a sham and a scam.
 One more notch in the belt……

 “272 anabolic androgenic steroids samples were analyzed and 47% 
contained the anabolic androgenic steroids indicated on the label.”





 “48% self‐reported to being addicted to anabolic androgenic steroids.”
 .
 “The quality of the anabolic androgenic steroids used is strikingly low.”
 .
 D.L.Smit, et al
 Baseline characteristics of the HAARLEM study: 100 male amateur athletes using anabolic androgenic steroids
 Scandinavian Journal Of Medicine & Science In Sports — Volume 30 #3 — March 2020 — page  531
 .
 .
 ETG info: drugs & drug testing, sham & scam —–
 http://theetgtrackclub.com/documents/TheETGstopdrug.pdf
 .







			
			

				
			


				
														

				
					
Mar 4, 2020 | 

				
				
				
				
				
				
				

								

				
				
				
				
				

				
				
				
				
				
 COVID-19.
 Preventing the spread into you…..
 For viruses such  as the one that produces a common cold, in order to “catch a cold”, a  virus must enter the body, usually through the eyes, nose, or mouth.  This occurs most often when someone who has a cold, sneezes or  wipes/blows their nose. The cold virus gets out of their body in this  way, often onto their hands. 
 Assuming they don’t wash their hands or wipe them off onto their clothing, towel, etc,. they then touch door knobs,  hand rails on stairs, and other objects that may be common for other  people to touch within a few minutes to a few hours later. 
 .
 If  –you– then come along and touch one of those objects, the virus then  gets onto you, often onto your hands. All that is necessary at this  point is for you to use your hands to rub your eyes―nose–mouth  without….first….having wiped them off on your clothes, towel, etc,  and/or without having washed your hands.
 .
 Once the virus makes  its way into your body, it often finds its way into the mucus area of  your nose, and/or upper portion of your throat. In these places, though  it will come under attack by your immune system, it will make a major  effort to replicate and proliferate. 
 .
 Keep in mind that these viruses usually don’t get into your body unless –you– put them there. 
  Prevent yourself from putting them into your body. The adhesion  molecules that viruses and bacteria use to cling to your hands can be  overcome by wiping your hands on your clothes.
 —– Program into  your brain a deeply ingrained habit to wipe your hands off on your  clothes before you use them to rub or touch your eyes―nose–mouth, door  handles, stair-rails, etc, etc, etc.
 .
 If you have a virus you  can prevent transmission by sneezing, coughing into your elbow rather  your hand. And you can wipe your hands on your clothes prior to touching  stuff or people when out and about in public. 
 .
 Avoid group think…..
  There isn’t a sink and soap dispenser next to everything you touch and  every handshake you engage in. Some dude in the bathroom washes his  hands like he’s scrubbing for surgery. On his way out he sneezes into  his hand prior to grabbing the door handle to leave. The 10 guys after  him grab that handle.
 .
 Avoid group think….That anti-bacteria  liquid-gel dispenser in the hallway, yet another thing that pumps stuff  along the membrane of a virus or bacteria that they will adjust to over  time, further contributing to the “super bug” phenomena.
 .
  Anti-bacteria cleaning surfaces at home….try a spray bottle, water,  baking soda, and salt, with no super-bug producing after-effect. 

			

			
			
				
				
				
				
			
		
				
				
			
			
			

				
			


				
														

				
					
Jan 4, 2020 | 


 I used to teach a form of this to my high school runners in the late 1980’s. The so-called “iron skin” [about 25 seconds into this video of Yi Long….not a Shaolin monk, just practices Shaolin Kung Fu].





Didn’t have them hit me.Just had a couple of them give me their best “indian rope burn” on my forearms, or have them stomp on my foot..The purpose being to show that they can use their brain to dramatically reduce the intensity of incoming pain signals to the brain, and absorb whatever is being inflicted upon them. 





Something similar can be done during a distance event race in track and cross-country..They had a good time trying to inflict pain on their coach as payback for some of the workouts I subjected them to.





https://m.youtube.com/watch?v=aGZ8qgooYrQ 


			
			

				
			


				
														

				
					
Nov 20, 2019 | 


 TheETG Sport Nutrition





Modern day sport nutrition is no longer about “carbo loading” or protein bars and powders, or “sport drinks”. We know a little more these days. We’re living in an era where each year as a species we’re dramatically improving our ability to peer into the human body and study the way that cells work. Some principles that we know thus far……Just as it is best to design a training program that repeatedly delivers a set in stone [a.k.a. standardized] training stimulus to the cells of the body, thus empowering you to deliver a relatively controllable forward movement in fitness without plateau or other artificial limitation…..likewise it is best to provide a standardized supply of nutrients following the delivery of training stimuli. Long term, you’ll stick with things that are easy to implement. Therefore, sit down at a table and do the math –once– on the amount of nutrients required on your training day in protein, micronutrients, and carbos so you can thereafter, mindlessly follow a set scripted menu on workout day and the 24 to 48 hour period after it. Protein requirement will be at least 1 gram for every kilogram of your desired body weight and may go more toward 1.5 or 2grams per kilogram. There is some educated guess work to be done in this area. Thus, I follow a set-in-stone, standardized menu on my training days. I have a general menu that I follow on the other days. which also includes a Modified fasting day of reduced food intake. The modified fasting provides a period of time of reduced work for the immune system embedded in the digestive tract, and a day of potentially reduced work for the cells of the pancreas and other digestion related organs and glands. And I follow a 10 – 12 hour “Time Restricted Eating” process where all food consumption takes place during a 10 – 12 hour period each day which provides about 12 hours of no eating that contributes to a wide array of cell level long term health promoting activities including mitochondrial repair in the liver and other organs.





Controllability in all areas of training provides a high level of controllability in performance level which is where the real money is in sport. By standardizing a menu you guarantee the absence of a situation where nutrient consumption is sufficient on one training day but not on the next one. If its always the same, you know with certainty what you’re getting one day versus another. It doesn’t change, thusly it can’t get screwed up.Protein is very important. Avoid under estimations, as insufficient protein intake following a workout creates a situation where you’ve delivered the training stimulus, your cells have copied the necessary genes [a.k.a. blue prints] and sent those copies to the builder of cell proteins [ribosomes]….but the builders aren’t given the building materials in adequate amounts for them to do their job. If you fail to supply the building materials, stuff doesn’t get built. Put another way, you worked hard during the workout, now you’re -not- gonna get out of it what you should get out of it. Repeat this with each workout over a period of months and years and it’ll take you extra weeks, months, or years to get to the fitness level you could have arrived at weeks, months, or years earlier. Hopefully you won’t quit the sport before getting to where you could have. And hopefully you won’t follow the tradition of claiming “its genetic” prevented you from achieving a higher level of performance in the sport, or that drug use would have been necessary for you to get further in the sport.





—– Post-workout nutrient consumption…..The main purpose of a workout is to induce production of specific proteins cells need in order for the body to function at a higher level, thus empowering improved performance. I drive added cell protein production beyond what the workout alone has induced by consuming a combo drink of whey protein + carbo that drives insulin level. Insulin is perhaps the most powerful anabolic hormone in the human body. The increase along side providing protein stimulates both, further gene transcription and translation beyond what the workout itself achieves. To some degree the beverage is an immune system stimulator. Immune system cells not only clean up debri in brain, nerve, and muscle tissue, but also produce growth factor substances that aid cell and tissue building for improvement in functioning. Within 5 – 10 minutes post-workout while still at the track I begin consumption of the beverage. It also contains micronutrients.





It also provides the critical range of carbos 20 – 40 grams allowing one to strike while your blood flow is still relatively high and thus a greater rate of delivery of carbos to brain, nervous system, immune system, and muscle during the first 20 – 30 minutes. That results in greater carbo available for fuel for post-workout cell function, greater carbo available for fuel for local immune system cells doing their required jobs that enhance workout recovery and forward movement of cellular fitness level, and greater carbo available for storage as glycogen to be used for fuel in the next race or the next workout.





—– starting within 5 to 10 minutes Post-workout Post-workout beverage provides…..whey protein and micronutrientswhey protein……





— includes cysteine…….which increases glutathione– gluthatione increased more with whey protein





— better increase in insulin compared to caseinate





— better muscle protein synthesis in whey compared to caseinate





— higher blood levels of essential amino acids in whey compared to caseinate





— higher blood levels of leucine in whey compared to caseinate





— The two main whey proteins……a-lactalbumin and ß-lactoglobulin 





— enhances neutrophil function, increases lymphocytes – alpha-lactalbumin…..contains tripeptide [Glycine-Leucine-Phenylalanine]  





— enhances macrophage function  





– alpha-lactalbumin…..high tryptophan content has neurological impact..





“These data indicate that liquid carbohydrate plus essential amino acid ingestion ingestion enhances muscle anabolism following resistance training to a greater extent than either CHO or EAA consumed independently. The synergistic effect of liquid carbohydrate plus essential amino acid ingestion maximises the anabolic response……”
S.P. Bird, K.M. Tarpenning, F.E. MarinoIndependent and combined effects of liquid carbohydrate/essential amino acid ingestion on hormonal and muscular adaptations following resistance training in untrained menEuropean Journal of Applied Physiology…..Volume 97 #2……May 2006….page 225 – 238.





The Run Day meals  are consumed across the initial 12 hour period following the workout. This time frame is the critical period where workout-induced gene transcription and translation are on their greatest rise and sustained levels. This is the time frame to supply the required nutrients in the required amounts that help drive that process. Give the body not only what it needs, but do so during the critical time frame that it needs it.Failure to do so results in a wasted opportunity after you’ve invested high effort and energy into a workout. Failure to do so on a consistent basis results in a delay, adding extra weeks, months, or years to the time it’ll take you to get to your goal level of sport performance. 





The main food item on a Run Day menu is a pizza. This is a food source containing a very high nutrient density of protein, essential fatty acids, minerals, and carbohydrates. 





—– standardized menu items on the other days……..The standardized menu includes consumption of nutrition medicine oriented supplements that also happen to be powerful nutrients in applied Sport Nutrition. I also consume a nutrition medicine beverage comprised of a combination of liquid items on TheETG supplements list, all in a glass. Collectively they provide…..nucleotides, neuropeptides, immunoglobulins, essential fats, iodine and other minerals..I consume a combination of 4 individual plant juices that I mix togeter [Aloe juice, pomegranate juice, cranberry juice, concord grape juice] that provide long chain plant sugars [plant polysaccharides] and other phyto-chemicals.





The standardized menu includes consumption of the 4 vegetables [broccoli, cucumber, carrot, tomato] that not only provide high levels of micro-nutrients and anti-oxidants but perhaps more importantly when combined with one another provide relatively high levels of gene activating phyto-chemicals, anti-oxidants, and micro-nutrients….as well as being well established alkalizing foods. To increase delivery of fat soluble substances contained in these vegetables I add a source of fat via Australian macnut oil poured on top of the vegetables. Contains minerals and essential fats.





Chopping each of the vegetables [in addition to chewing] carries the purpose of physically activating substances in these vegetables that are in an inactive form. I add grapes to the mixed vegetables for an additional flavor and nutrients.





The mix of these 4 vegetables in particular are where the money is in this area of sport nutrition, as well as general health nutrition for the non-athlete American. 





The standardized menu includes consumption of a combo of mixed fruit and mixed berries to supply additional anti-oxidants and micro-nutrients. To increase delivery of fat soluble substances contained in the mixed berries and mixed fruit I add a source of fat via Australian macnut oil poured on top. Contains minerals and essential fats.





So collectively this is what the Sport Science called Applied Sport Nutrition looks like. Sport sciences matter.





“I don’t know that there is any magic level of interest in science that people ought to have. But the more they understand, the more they will be able to control their destiny and achieve their other aims.”[Stephen Hawking].





Nature, to be commanded, must be obeyed”[Francis Bacon].





TheETG food & supplements —–





 http://theetgtrackclub.com/documents/TheETGmeganutrientsMasterOfSport.pdf 







			
			

				
			


				
														

				
					
Nov 13, 2019 | 


“Nature, to be commanded, must be obeyed.”
 [Francis Bacon]





 “In God we trust…Everyone else must bring data.”
 [W.Edwards Deming]





  The functioning of brain cells, muscle cells, blood cells, -all cells-  are governed by the laws of nature, -not- your chosen belief system.
  The laws of nature -are- the underlying mechanisms of how everything  works. Science identifies and describes the laws of nature. Problems  often occur with the interpretation and application of science, rather  than with science itself.  
 The all too typical…”science doesn’t  explain everything” argument cannot be inserted each time one’s comfort  zone is challenged. 
 The all too typical…”its genetic” argument  cannot be inserted each time one cannot explain something. The laws of  nature that control human cellular function are -not- governed by your  chosen belief system or the dogma you have been indoctrinated into, or  the dogma you refuse to set aside.
 .
 Data-less conclusions founded upon faulty assumptions are the mother of all screw-ups.
  They lead to human belief systems that quickly get set in stone  insuring that new information gets shouted down as group think, ego, and  resistance to change supplant data, logic and reason. In all areas of  applied science and particularly in anything having to do with human  performance, age & aging, and “its genetic”…..avoid group think,  pursue critical thinking, engage in intellectual honesty.
 Put data ahead of dogma. Follow the data -not- the crowd.
 .
 To be a good track coach one must -first- be a good physiologist.
 To be a good medical doctor one must -first- be a good physiologist..
 To be a good physiologist one must -first- be willing to…………
 — put data ahead of dogma, follow the data -not- the crowd
 — put science ahead of indoctrinated tradition
 — put logic and reason ahead of faulty assumptions
 — put mechanisms ahead of correlations and “risk factors”
 — put critical thinking and clinical reasoning ahead of a memorized set of “if–then” statements
 — read and apply large amounts of published research
 — accept outcomes as the judge and jury of your work







			
			

				
			


				
														

				
					
Nov 13, 2019 | 



Yet
another area of study where health applications in the 1800’s and
1900’s resulted in elite sport applications which then resulted in
discovery of far more science oriented applications to the general
population for long term health, slower aging, etc, etc. 
I got
interested in the subject of use of jacuzzi, hot whirlpools, hot
springs, sauna, etc in the mid-to late 1980’s when info on the
subject went throught its first research explosion in the U.S..
Largely driven by the era of East German and Soviet interest in
“adaptogens” and workout recovery modalities. Aside from
being exposed to not-so-science oriented stuff published track
coaches journals, in the late 80’s I flew out to Colorado Springs,
Colorado for a week to attend the first World Congress On Sport
Sciences. Several researchers there presented their data on various
workout recovery modalities. Identifying what to do and what not to
do. 
.
In the mid-to-late 1980’s, as a high school track and
cross-country coach at West Potomac high school Alexandria Virginia I
took advantage of a county recreation center located about a 3 minute
drive down the street from the school at the corner of Fort Hunt rd
and Belleview blvd. It had a Jacuzzi, sauna, and swimming pool. I
designated one day each week where I took my runners there for 10 to
15 minutes sitting in the sauna, followed by 10 minutes in the
Jacuzzi. That was followed by a few minutes of floating or swimming
slowly on one’s back in the pool. 
.
So research explosion
number 1 focussed on the macro level. As a species we established for
certain that use of sauna and Jacuzzi provided stimuli for production
of the major players in enhancing changes to cells induced by
workouts [a.k.a training adaptations] such as brain derived
neurotrophic factor, various other forms of neurotrophins including
the isoforms of nerve growth factor, insulin-like growth factor-1 and
various isoforms of growth hormone.
.
Research explosion number
2 is currently underway. 
This time the focus on use of heat
related modalities is on the effects of heat on things called “heat
shock proteins” and their impact on far broader subjects such as
slower aging, longevity, epi-gentics, improving general health.
Everything from reduction in blood pressure to lengthening of gene
telomeres. 







.





TheETG protocols….





TheETG recovery, restoration,
adaptation —–






http://theetgtrackclub.com/documents/TheETGRecoverRestoreAdaptMasterOfSport.pdf







.






.





 — Hot Jacuzzi 10 minutes [98 – 105 degrees F] 
— Epsom salt bath = 10 minutes hot bath in epsom salts [magnesium absorbed through skin].
.
“After initial pilot studies, all volunteers took baths (temperatures 50-55°C) and stayed in the bath for 12 minutes.”
“….soaking in Epsom salts therefore increases blood magnesium concentrations…”
.
“…..all individuals had significant rises in plasma magnesium and sulfate at a level of 1% Epsom salts. This equates to 1g MgS04/100ml water; 600g Epsom salts/60 litres, the standard size UK bath taken in this project (~15 US gallons). However, most volunteers had significantly raised Mg/S0 levels on baths with 400g MgS0 added. Above the 600g/bath level, volunteers complained that the water felt ‘soapy’.”
.
“The values obtained suggest that most people would find maximal benefit by bathing 2 or 3 times/week, using 500-600g Epsom salts each time.”
.
“Bathing in Epsom salts is a safe and easy way to increase sulfate and magnesium levels in the body.”
.
R.H Waring
Report on Absorption of magnesium sulfate (Epsom salts) across the skin
School of Biosciences, University of Birmingham, United Kingdom  







			
			

				
			


				
														

				
					
Aug 17, 2019 | 


Optimal running performance
 — Its not about “its genetic”.
 — Its not about out-dated coaching methods based on “years of experience”.
 — Its not about altitude, mileage, steroids, or red blood cells.

 It is about optimizing human cellular function and applying knowledge 
to get that done. Its best to place oneself on the front-end of change 
rather than on the wrong side of history. Thus, access to information 
and the ability to apply it is the major mechanism of success in human performance in health and wellness, in medicine, in Track & Field distance running events.





  Training Human Cells —– 





Distance running mechanisms of  performance…..need brain cells to be able to send signals down nerves to  induce relatively high muscle force output and continue in that for a  prolonged period of time. How many muscle fibers can you recruit, how  quickly can you recruit them, how long can you maintain a high level of  recruitment.





 The major proteins that your training program needs to cause production of, to a very high level for high level performance…….






 1 — Proteins involved in synaptogenesis [production of connections 
between brain cells to aide in synchronization of muscle fiber force 
output]





 2 — sodium/potassium/chloride/calcium pumps and channels along brain cell, nerve fiber, and muscle fiber membranes.






 3 — mitochondria in and around brain cells, nerve fibers, and muscle 
fibers to supply large amount of chemical energy [Adenosine 
tri-phosphate] for cell function.





 4 — glucose transporters along 
brain, nerve, and muscle membranes to increase ability to store fuel 





[glycogen]





 after meals for cells to use during running for chemical 
energy [adenosine tri-phosphate] production.





 Each of these  proteins has a set of genes that serve as the blue prints to be used to  build them. The purpose of a workout is to turn on a gene level process  called gene transcription and translation. It causes copies of a gene to  be produced, copies of the blue prints needed to build a protein. The  copies of the gene, the blue prints for a protein go to a set of workers, ribosomes….that use the blue prints to build a protein.





 Your training program needs to be designed in a manner that….





 1 — causes the right proteins to be produced





 2 — produces the right proteins to a very high level to result in high level fitness and subsequently high level performance






 Most of these proteins have multiple iso-forms specific to a given 
velocity of function. Thus your training program needs to be designed in
 a manner that…..





 1 — causes production of the right proteins, the ones specific to the velocity related to your goal performance level





 2 — avoids inducing production of high levels of perhaps slower functioning proteins





 This is what applied Sport Sciences looks like.






 Sport Science is -not- in wearing a heart rate monitor, doing a bunch 
of “weekly mileage”, paying somebody to measure your VO2max, doing 
altitude training, or doing carbo loading.







			
			

				
			


				
														

				
					
Aug 17, 2019 | 


 TheETG applied sport sciences





The Purpose Of Training: Gene Transcription 





The purpose of training is to turn on a process called, gene transcription, which results in specific “Adaptations To Training”. Adaptations To Training, are the result of the production of new proteins comprised of things called, amino acids [protein], that have been placed together in a specific order. Genes are a set of instructions of which amino acids are to be placed together to build a specific protein. .A training stimulus [workout] is a chemical signal produced by a workout and received by the genes inside specific cells (ie. nerve cell, muscle, etc.). The training stimulus is a signal, turning on the processes of gene transcription and translation. .The signal causes the gene to make copies of itself (gene transcription), which are sent to the builders of new proteins (ribosomes) at a construction site. The builders follow the instructions detailing which of 20 amino acids to place together and in what order (translation), to build specific types of proteins. Specific workouts yield specific adaptations, because the training stimulus determines which genes are copied and taken to the builders, thus yielding specific “Adaptations To Training”. .There are regulators of the process of gene copying called transcription factors (enhancers, boosters, suppressors). It is the copying process, not the genes themselves, that…..most…..affects Adaptations To Training. And it is…..training…..that most affects the copying process. 






The requirements of track & field distance events training program.—– develops the level of nerve and muscle fiber recruitment, recruitment rate, and recruitment duration necessary to run at goal pace from starting line to finish line. —– repeated workouts that stimulate gene level inducement of the required training adaptations in and around brain cells and nerve fibers. —– addresses the big ticket items…..– mitochondria– ion pumps– ion channels– blood vessels– glucose transporters — glycogen storage capacity.”





Genetics -vs- Training”





http://theetgtrackclub.com/documents/TheETGgeneticMasterOfSport.pdf





http://theetgtrackclub.com/master 







			
			

				
			


				
														

				
					
May 23, 2019 | 


 Pullups.
 Protocol = 6 reps done relatively slowly, do some of the  other exercises, then return for one more set of 6 reps. If you’re a  runner and you’re gonna do pull-ups on a bar and/or curls with dumbells  you should consider doing them in a forearm position where your palms  face each other.
 In kinesiology terms, your palms shouldn’t be supinated [palms up] or pronated [palms down], they should be in mid-position.
 Purpose being that the training stimulus is directed as much or more to the brachio-radialis muscle [forearm muscle] than to the biceps.
 .
  The arm swing during the running stride should involve a relatively  large gap of space between the forearm and upper arm at all times. That  gap should never be small or non-existent at any time.
 In running biomechanics [physics applied to running] terms, you should maintain a long lever arm.
 .
  This increases the upper body’s ability to counter the “angular  momentum” [twisting forces around a vertical axis through the body]  created by the forward and backward movement of the much heavier legs.
 .
  It also increases the runners ability to send more energy into the  ground during the drive phase [forward propulsion] of the running  stride. 
 Newton’s laws of motion, taking advantage of  action-reaction [for every action there is an opposite and equal  reaction] concept in the “ground reaction forces” that are a huge part  of running biomechanics. 
 . 





TheETG optimal running form —–
 http://theetgtrackclub.com/documents/TheETGrunningformMasterOfSport.pdf
 .
 TheETG training program —–
 http://theetgtrackclub.com/documents/TheETGMasterOfSport.pdf

















			
			

				
			


				
														

				
					
Feb 19, 2019 | 


 Brain programming via written affirmations, affirmation tapes, and visualizations.
  Implement the process of purposefully programming your brain with the  beliefs, philosophy, values, and self-image you want guiding your  behavior patterns and determining your quality of life.
 .
 TheETG human psychology —– 
http://theetgtrackclub.com/documents/TheETGpsychology.pdf







			
			

				
			


				
														

				
					
Feb 19, 2019 | , 


 TheETG visualization sessions.
 Implement the process of purposefully  programming your brain with the beliefs, philosophy, values, and  self-image you want guiding your behavior patterns and determining your  quality of life and sport performance.
 Visualization for goal achievement…..
  The 2 positions from which one can use visualization, one is called  “External”, meaning you visualize a situation as if you’re watching a  movie. The other is “Internal”, you visualize a situation like you’re inside yourself seeing, feeling, hearing, experiencing what’s going on.
 .
  In applied sport psychology, External visualization is used to mentally  prepare for a race, game, match, etc. It inoculates the athlete to the  stress of the competition. You visualize the race, game, match as if  you’re watching it on a movie screen or TV, observing all that’s  happening.
 .
 Internal visualization is used to program movements such a foul-shots in basketball, putting in golf, running form, etc.
 .
  Its also used for programming the brain for the type of thoughts you  want going through your brain during the race, game, match, the  movements you want to make, the confidence level you want to have, the  things you want to be doing. You visualize a situation like you’re  inside yourself seeing, feeling, hearing, experiencing whats going on  and what things you want to make happen.
 .
 .
 TheETG human psychology —– 
http://theetgtrackclub.com/documents/TheETGpsychology.pdf







			
			

				
			


				
														

				
					
Feb 15, 2019 | 


 One leg bounding.
 TheETG applied sport sciences……Strength training program
 Training & Performance issues
 — how much force can you produce, and how quickly can you produce it 
 — increase amount of force production
 — increase rate of force production 
 .
 Objective
 — induce adaptations in brain and nervous system rather than a focus solely on muscle
  The major proteins that your training program needs to cause production  of [to a very high level for high level performance]……
 .
 1  — Proteins involved in synaptogenesis [production of connections  between brain cells to aide in synchronization of signals to muscle for  muscle fiber force output and rate of force production]
 .
 2 — sodium/potassium pumps along brain cell, nerve fiber, and muscle fiber membranes.
 .
  3 — calcium pumps in muscle for returning calcium to storage areas [sarcoplasmic recticulum]  




[sarcoplasmic recticulum]





 in muscle in between muscle contractions.
 .
  4 — faster rather than slower forms of  sodium/potassium/chloride/calcium pumps and channels along brain cell,  nerve fiber, and muscle fiber membranes.
 .
 .
 TheETG strength  training consists of standardized protocol with heavy weights all year  around. Heavy weights are a stimulus for high level strength increases  via adaptations in brain and nervous system rather than a focus on  increasing muscle size. Bounding and jumping exercises are included. 
  Weight lifting exercises are 3 reps consecutively or cumulatively with  heavy weight for each exercise [definition of “heavy weight” = weight  you can’t lift more than 3 or 4 reps consecutively].
 .
 .
 TheETG training program —– 
http://theetgtrackclub.com/documents/TheETGMasterOfSport.pdf












			
			

				
			


				
														

				
					
Feb 15, 2019 | 


 I weigh about 125. One leg 1/4 squats with 275 pounds. 
 TheETG applied sport sciences……Strength training.
 During the running stride, the foot is on the ground for only a short period of time. 
 You need to be able to produce a high level of force during the short period of time that the foot is on the ground. 
  The rate and amount of force production is kind of important in our  sport. The rate and amount of force production increases with the rate  and intensity of electrical signals from  the brain, down the transmission lines [nerves], to the muscles. The  more force you can produce while your foot is on the ground during the  running stride, the faster you can run. 
 .
 Real strength is about the brain and nervous system, -not- muscle mass. 
  That’s the mechanism by which a guy at the 1996 Olympic Games set a  world record in the clean and jerk…..nicknamed “pocket Hercules” due to  weighing only 140 pounds he lifted 412 pounds off the floor and brought  it to his chest, then pressed it over his head. Shaolin monks from China  were touring the U.S.. One of them weighing 160 – 180 pounds did a hand  stand using only his index fingers. Strength and power are about the  brain and nervous system, not muscle mass. 
 Real strength is about the brain and nervous system, -not- muscle mass. 
 .
 Mechanisms Of Developing Strength & Power…….
 Muscles don’t move without being told to do so. 
 To be told to do so, they have to be sent an electrical signal. 
  This signal tells them how much force to produce and how quickly to  produce it. The brain sends these signals down its transmission lines [ie. nerves]  







 out to the muscles. 
 .
 The mechanisms of performance in our sport are conceptually contained in the following questions;
 1. How much force can you produce [Strength]
 2. How quickly can you produce a high level of force [Power]
 3. How long can you keep that going [Endurance]
 .
 Focus on brain and nerve -not- muscle mass. Biggest is not always strongest.
 .
 Strength via the brain and nervous system. 
 If you train it you will have it. If you don’t, you won’t. 
 .
 .
 TheETG training program —– 
http://theetgtrackclub.com/documents/TheETGMasterOfSport.pdf







			
			

				
			


				
														

				
					
Feb 13, 2019 | 



“The combination of spinal epidural stimulation and physical therapy is 
restoring walking function to people with spinal cord injury. With 
intensive rehabilitation, some participants are able to walk in their 
communities during stimulation and even regain control over previously 
paralyzed movement in the absence of stimulation.” 
 .
 C.Moritz
 A giant step for spinal cord injury research
 Nature Neuroscieince — Volume 21 #12 — December 2018 — page 1647
 .
 .
 TheETG quadriplegic, paraplegic nerve repair training —–
http://theetgtrackclub.com/documents/TheETGnervequadpara.pdf


			
			

				
			


				
														

				
					
Feb 4, 2019 | 



Applied sport sciences [neuro-physiology]……
 “Moderate-intensity 
continuous training and high-intensity interval training are associated 
with different adjustments in motor output. Changes in motor unit 
peripheral properties may contribute to these adjustments, but this is 
yet to be elucidated. This study evaluated early changes in motor unit 
conduction velocity and motor unit action potential amplitude after 2 
weeks of either high-intensity interval training or moderate-intensity continuous training.”
 .
 “….6 training sessions over 14 days.”
 “Hhigh-intensity interval training: 8 to 12 × 60-second intervals at 100% peak power output.”
 .
 “Moderate-intensity continuous training: 90 to 120 minutes continuous cycling at ~65% V˙O 2peak.”
 .

 “The high-intensity interval training group showed higher values of 
motor unit conduction velocity after training at all torque levels, 
moderate-intensity continuous training  only displayed changes in 
moderate-intensity continuous training at low torque levels (10%–30% 
MVC).”
 .
 “2 weeks of high-intensity interval training or 
moderate-intensity continuous training elicit differential changes in 
motor unit conduction velocity, likely due to the contrasting load and 
volume used in such training regimes. This new knowledge on the 
neuromuscular adaptations to training has implications for exercise 
prescription.”
 .
 E.Martinez-Valdes, et al
 Early Motor Unit Conduction Velocity Changes to High-Intensity Interval Training versus Continuous Training
 Medicine & Science In Sports & Exercise — Volume 50 #11 — November 2018 — page 2339




			
			

				
			


				
														

				
					
Feb 4, 2019 | 


“….analyze the pacing profiles of the world’s top 800 meter  annual
 performances between 2010 and 2016, comparing men’s and women’s 
strategies. A total of 142 performances were characterized for overall 
race times and 0-to-200-m, 200-to-400-m, 400-to-600-m, and 600-to-800-m 
split times using available footage…..”
 .
 “The mean speed of 
the men’s 800-m was 7.73 meters per second, with the 0-to-200-m split 
faster than the others. After the first split, the speed decreased significantly during the 3 subsequent splits.”
 .

 “The mean speed of the women’s 800-m was 6.77 meters per second, with a
 significative variation in speed during the race. The first split was 
faster than the others. During the rest of the race, speed was almost 
constant, and no difference was observed between the other splits.”
 .

 “Comparison between men and women revealed that there was an 
interaction between split and gender, showing a different pacing 
behavior in 800-m competitions. The world’s best 800-m performances 
revealed an important difference in the pacing profile between men and 
women. Tactics could play a greater role in this difference, but 
physiological and behavioral characteristics are likely also important.”
 .
 L.Filipas, et al
 Elite Male and Female 800-m Runners’ Display of Different Pacing Strategies During Season-Best Performances 
 International Journal of Sports Physiology and Performance — Volume 13 #10 — November 2018 — page 1344
 .
 .






 “….assess tactical and performance factors associated with 
progression from qualification rounds in the 800-m and 1500-m running 
events at the 2017….World Championships.”
 .
 “Race positions at
 the end of each 400-m lap remained more stable through 800-m races than
 1500-m races. Probability of automatic qualification decreased with 
both race position and rank order lap times on each lap, although rank 
order lap times accounted for a higher degree of shared variance than 
did intermediate position. In the 1500-m event, fastest losers ran at a 
higher percentage of season’s best speed and adopted positions closer to
 the race lead in the early stages. This was not the case in the 800-m.”
 .

 “Intermediate positioning and the ability to produce a fast final race 
segment are strongly related to advancement from qualification rounds in
 middle-distance running events. The adoption of a more “risky” strategy
 characterized by higher speeds relative to season’s best may be 
associated with an increased likelihood of qualification as fastest 
losers in the 1500-m event.”
 .
 A.Casado, A. Renfree
 Fortune Favors the Brave: Tactical Behaviors in the Middle-Distance Running Events at the 2017 IAAF World Championships 
 International Journal of Sports Physiology and Performance — Volume 13 #10 — November 2018 — page 1386


			
			

				
			


				
														

				
					
Jan 22, 2019 | 



Sport business…..
 “Firms are now investing heavily in sponsorship,
 yet much of this sponsorship fails to deliver the expected positive 
outcomes to firms. This paper aims to address this problem by taking 
into consideration the nature of corporate sponsorship and the fit 
between brand image developed by corporate sponsorship and established 
brand concept.”
 “Two separate studies were conducted. Study 1 aimed to test the main effect of two types of corporate sponsorship on consumer
 responses to the brand and the mediating role of brand image 
perception. Study 2 used a different design to test the moderating 
effect of brand concept.”
 .
 “The results from two studies 
indicated that two types of corporate sponsorship commercial and 
philanthropic influenced consumer response through varied mechanisms.”
 .

 “Specifically, commercial sponsorship increased the competence 
perception of sponsors and thereby enhances purchase intention, while 
philanthropic sponsorship promoted brand attitude through strengthening 
the warmth perception of sponsors.”
 .
 “Moreover, the fit between
 established brand concept and brand image perceptions is critical for 
consumer responses. That is, warmth perception was more congruent with 
the self-transcendence brand concept, while competence perception fitted
 better with the self-enhancement brand concept in increasing consumer 
responses.”
 .
 “This paper divides corporate sponsorship into 
commercial and philanthropic sponsorship and investigates the process of
 achieving fit when conducting corporate sponsorship. More important, 
this paper adds to the literature by investigating the interaction 
between brand image produced by corporate sponsorship and original brand
 concept, which helps to reveal how fit occurs when conducting 
sponsorship.”
 .
 H.Zhu, et al
 Doing well when doing good: the fit between corporate sponsorship and brand concept
 Journal Of Consumer Marketing — Volume 35 #7 — 2018 — page 722




			
			

				
			


				
														

				
					
Jan 11, 2019 | 



Sport business……
 “Sport consumers and markets have traditionally
 been thought to exhibit unique behaviors from traditional consumer 
products, particularly in respect to perceptions of loyalty.”
 “….research measuring consumers’ repeat behavior in the context of the dense sports market.”
 .

 “….the behaviors of 1,500 Australian sport consumers. Two questions 
are explored: First, do sport attendance markets exhibit purchase 
characteristics distinct from typical consumer markets? Second, do consumers treat sport leagues as complimentary or substitutable goods?”
 .

 “The results provide evidence that consumer patterns within the sport 
attendance market are consistent to other repeat-purchase consumer 
markets.”
 .
 “This finding further diminishes the long-held 
notion that sport requires unique methods of management. Furthermore, it
 was found that fans consume sport teams as complimentary products. As 
sport teams largely share their fans with other teams, practitioners 
must reorient their expectations around fan loyalty.”
 .
 H.Fujack, et al
 Are Sport Consumers Unique? Consumer Behavior Within Crowded Sport Markets
 Journal Of Sport Management — Volume 32 #4 — July 2018 — page 362




			
			

				
			


				
														

				
					
Jan 11, 2019 | 



Sport business……
 “We examine bargaining for long-term contracts 
in baseball, which usually involves agents negotiating on behalf of 
players. We show that when an agent represents a large portfolio of 
clients, the agent’s interests may diverge from those of the client.”
 .

 “Such agents face less risk than their clients and therefore may 
calculate a minimum-acceptable contract offer that exceeds that of their
 clients.”
 .
 “Using a sample of 
nearly 500 eligible players, we test for the presence of this 
principal–agent problem and find evidence that the size of an agent’s 
client portfolio negatively affects the probability of successfully 
negotiating a long-term contract.”
 .
 “The results have important
 implications for both players and team management as they shed light on
 the circumstances under which incentive compatibility may be 
compromised.”
 .
 A.Krautmann, et al
 Should Players Trust Their Agents? Portfolio Size and Agency Behavior in Major League Baseball
 Journal Of Sport Management — Volume 32 #3 — May 2018 — page 199




			
			

				
			


				
														

				
					
Jan 8, 2019 | 


Depending on your choice of crust and toppings, pizza contains a very  high nutrient density of protein, minerals, essential fatty acids, and  carbohydrates. 
 Pizza is one of my 2 primary nutrient sources on my run training days. 
  Workout-induced gene transcription and translation are on their  greatest rise and sustained levels during the 12 hour period following a  workout.
 .
 An “Austin Pizza” restaurant is located about 400m down the street. Most of the nutrients are in the toppings  not the crust, so extremely thin, whole wheat crust. Of the toppings,  many if not most of the micro-nutrients are in the mozzarella cheese and  tomato sauce. 
 Tomato sauce contains the powerful anti-oxidant, lycopene.
 I order extra mushrooms [white mushrooms] which contain anti-oxidants and other plant based nutrients. 
 Essential amino acids from the protein sources….beef, sausage, pepperoni. 
 .
 .
 Modern day sport nutrition is no longer about “carbo loading” or protein bars and powders, or “sport drinks”. 
 Some principles that we know thus far……
  Just as it is best to design a training program that repeatedly  delivers a set in stone [a.k.a. standardized] training stimulus to the  cells of the body, thus empowering you to deliver a relatively  controllable forward movement in fitness without plateau or other  artificial limitation…..likewise it is best to provide a standardized  supply of nutrients following the delivery of training stimuli.
 .
   Long term, you’ll stick with things that are easy to implement.  Therefore, sit down at a table and do the math –once– on the amount of  nutrients required on your training day in protein, micronutrients, and  carbos so you can thereafter, mindlessly follow a set scripted menu on  workout day and the 24 to 48 hour period after it.
 .
 By  standardizing a menu you guarantee the absence of a situation where  nutrient consumption is sufficient on one training day but not on the  next one. 
 If its always the same, you know with certainty what  you’re getting one day versus another. It doesn’t change, thusly it  can’t get screwed up.
 .
 Protein is very important. Avoid under  estimations, as insufficient protein intake following a workout creates a  situation where you’ve delivered the training stimulus, your cells have  copied the necessary genes [a.k.a. blue prints] and sent those copies  to the builder of cell proteins [ribosomes]….but the builders aren’t  given the building materials in adequate amounts for them to do their  job.
 If you fail to supply the building materials, stuff doesn’t get built.
 . 
  Put another way, you worked hard during the workout, now you’re -not-  gonna get out of it what you should get out of it. Repeat this with each  workout over a period of months and years and it’ll take you extra  weeks, months, or years to get to the fitness level you could have  arrived at weeks, months, or years earlier. 





 TheETG nutrition medicine —– http://theetgtrackclub.com/documents/TheETGnutrimedicine.pdf





TheETG food & supplements —–http://theetgtrackclub.com/documents/TheETGmeganutrientsMasterOfSport.pdf






















			
			

				
			


				
														

				
					
Jan 8, 2019 | 


The 4 vegetables [broccoli, cucumber, carrot, tomato] that provide 
high levels of micro-nutrients and anti-oxidants…..perhaps more 
importantly, when combined with one another provide relatively high 
levels of gene activating phyto-chemicals, anti-oxidants, and 
micro-nutrients….as well as being well established alkalizing foods. 
 .

 To increase delivery of fat soluble substances contained in these 
vegetables I add a source of fat via Australian macnut oil poured on top
 of the vegetables. 
 Contains minerals and essential fats.
 .

 Chopping each of the vegetables [in addition to chewing] carries the 
purpose of physically activating substances in these vegetables that are
 in an inactive form. I add grapes to the mixed vegetables for an 
additional flavor and nutrients.
 .
 The mix of these 4 vegetables
 in particular are where the money is in this area of sport nutrition, 
as well as general health nutrition for the non-athlete American. 
 .
 .

 “When tomatoes and broccoli are eaten together, we see an additive 
effect. We think it’s because different bioactive compounds in each food
 work on different anti-cancer pathways…”
 [John Erdman, Professor of Food Science, University of Illinois]
 .

 Green leaf vegetables contain substances called iso-thio-cya-nates. 
Green leaf vegetables contain one of the most important isothiocyanates,
 called Sul-for a-phane.
 These substances can activate specific 
genes in our cells. Those specific genes are for anti-oxidant enzymes 
and detoxifying enzymes, most of them referred to collectively as Phase 2
 enzymes. The substance has the ability to bind to the promoter area of 
anti-oxidant genes, causing production of anti-oxidant and detoxifying 
enzymes. This is believed to be among the main mechanisms by which 
certain vegetables have the ability to prevent cancer and heart disease.
 Aside from supplying anti-oxidants in the vegetables themselves they 
have this ability to cause cells in our body to produce other 
anti-oxidants as well.
 .
 “Sulforaphane, one of the most 
important isothiocyanates in the human diet, present in cruciferous 
vegetables, is known to have chemopreventive activities in different 
tissues.”





 “The observed 
Sulforaphane-induced upregulation of phase II enzymes was accompanied by
 a significant increase in nuclear erythroid 2 p45-related factor 2 
expression and correlated with a significant increase in total 
antioxidant capacity…..”





 M.Malaguti, et al
 Sulforaphane treatment protects skeletal muscle against damage induced by exhaustive exercise in rats
 Journal Of Applied Physiology…….Volume 107……August 2009……page1028

















			
			

				
			


				
														

				
					
Jan 6, 2019 | 


 About a year ago I started replacing everything with glass.
 Lotta  studies on leaching of stuff into food and beverages from ceramics,  plastics, wood, etc…..plates, bowls, cups, water bottles, cutting  boards, etc, etc.
 .
 Will be getting glass food storage containers soon. Still looking for fork-spoon-knife that don’t leach. 
 .
  Your beautiful plates are leaching something. Just a matter of what, at  what rate, how much of it is getting into you, and do you care. The die  in your plastic bowls, kid cups, etc. Plastic particles leaching from  your pitcher and/or water bottle.
 .
 The stuff in your dishwasher  soap powder that sits on your plates and cups and gets into your food  and drink. Best to get that from a health nut store. Whole Foods, etc.
 .
 If you’re into getting control over portion size when you eat a meal, getting smaller plates is an easy approach. 
 The one in the photo is 6 inches, the cup is 10 ounces. 



























			
			

				
			


				
														

				
					
Dec 30, 2018 | 


TheETG Training Principles

 Do these things and you remove the major limitations that are embedded 
in traditional training programs in track & field distance running.





 1 — Standardization
 Think standardization……Choose a group of workouts and stick with those workouts all year around.
 In human physiology and the subject of training stimuli, variety is -not- always your friend.

 Thus road workouts should be repeated on the –same– course. Tracks or
 type of track surface should be the -same- from one workout to the 
next. Workouts, rest days, and break periods should be 
standardized…..rather than “making it up as you go”. And the presence 
of potent training stimuli should be permanent in the training program. 
Never “periodize” those workouts out of the training program across the 
course of a season or year. 





 2 — Progressions
 Base building
 workouts should be designed in a standardized manner such that over 
time, as the body responds via training adapations, the target times can
 be reset for progression to faster target times. 
 Provides greater control to the coach to create a stepwise progression of the training stimulus.
 This should be a permanent characteristic in workout design. 





 3 — Rest Days, Stay anabolic 
 Keep the body in an anabolic state. 
 If you get that done everything moves forward. 
 If you don’t get that done, nothing else matters. 

 Be highly aggressive at preventing the gradual pile-up of job time, 
school time, travel,  stress, lack of downtime, etc. And in this modern 
era of distance running it goes without saying that you should 
permanently place days off in your training program in a standardized, 
non-“make it up as you go along” manner. 
 That’s days, as in the plural form of that word. As in more than 1 or 2 per week.
 In a velocity oriented training program there should be 3 to 5 days rest between run training workouts. 
 In designing a training program, faulty assumptions are the mother of all screwups. 
 Training less requires less rest……is a faulty assumption.
 Higher intensity training requires less training but more rest between workouts. That’s -not- a faulty assumption.





 4 — Most or all training in interval form 

 Workouts designed in interval form increase the runner’s ability to 
train faster. The faster you train the less frequently you’ll need to 
train. The faster you train the lower the training volume required in 
your training program to achieve the same level of fitness. Faster 
training increases the potential for achieving higher levels of fitness,
 and thus running faster times in races. 





 5 — Most base building workouts in 8 to 15 minute corridor

 Targeting this corridor forces design of workouts containing relatively
 high intensity sustained effort training. At the cellular level both 
endurance and speed emanate from relatively high velocity aerobic 
training. You’ll have “speed” whether you do sprints or not, you’ll have
 endurance whether you do “long runs” or not. 
 And the multitude of 
workouts in a traditional training program from the 8 to 12 mile fast 
runs to mile repeats to 15 mile long runs, to the 6 to 9 mile 
fartleks…..should -all- collectively be viewed as a multitude of 
different ways a personal trainer has a client do sit-ups. 
 You don’t need a multitude of different ways to do sit-ups. 
 You can and should choose one or two effective ways, stick with those…..and ditch the rest.





 6 — Stay ahead of tissue tightening, Stay ahead of tissue strength needs

 Hamstring, calf, or quad issues occur at times when your fitness level 
is moving forward. The rate of tissue tightening as your fitness level 
progresses in any given week may exceed the rate [frequency of 
stretching and strengthening] and/or effectiveness of your stretching 
protocols. Strength requirements of tissues that are the weakest link in
 the chain may exceed the frequency or effectiveness of your 
strengthening protocols.


			
			

				
			


				
														

				
					
Nov 12, 2018 | 
Cold and flu…..To “catch a cold” or flu a virus must enter your body, typically by -you- putting it near your eyes, nose, or mouth. Someone who has a cold is out and about in public or in your household, sneezes, coughs, or wipes their nose, cold virus gets out of their body onto their hands. They shake hands with you, touch stuff that’s probably touched by 5 to 500 other folks during the time the virus can survive there…..door knobs and handles, stairway and escalator handrails, computer mouse, waterfountain button, ATM buttons, etc, etc. The virus now on your hands, you rub your eyes-nose-mouth without -first- having wiped them [and the virus] off on your clothes and/or without washing your hands.

The virus finds its way into your body, comes under attack by your immune system, and makes a major effort to replicate and proliferate. If it does so successfully, you will…..“catch a cold”, or “get the flu”.

.

The adhesion molecules that viruses and bacteria use to cling to your hands can be overcome by wiping your hands on your clothes.

Thus, the most effective way to prevent yourself from putting the cold and flu into your body…….

—– Program into your brain a deeply ingrained habit to wipe your hands off on your clothes before you use them to rub or touch your eyes―nose–mouth, door handles, stair-rails, etc, etc, etc. If you have the cold or flu, you can prevent transmission by sneezing, coughing into your elbow rather your hand. And you can wipe your hands on your clothes prior to touching stuff or people when out and about in public. 5000IU of vitamin D3 per day may be on par with “get a flu shot” in flu prevention.

.

Avoid group think….We’ve dumbed down this subject into “get a flu shot and wash your hands”.

There isn’t a sink and soap dispenser next to everything you touch and every handshake you engage in. Some dude in the bathroom washes his hands like he’s scrubbing for surgery. On his way out he sneezes into his hand prior to grabbing the door handle to leave. The 10 guys after him grab that handle.

Avoid group think….The Centers For Disease Control [CDC] study, average effectiveness of a flu shot the last decade is only 45% [2008 – 2018], and less than 50% of health care workers at places that don’t offer or require flu shots, get a flu shot. Some work with elderly, toddlers, and/or other low–immune functioning folks.

Avoid group think….That anti-bacteria liquid-gel dispenser in the hallway, yet another thing that pumps and other stuff along the membrane of a virus or bacteria will adjust to over time, further contributing to the “super bug” phenomena. Anti-bacteria cleaning surfaces at home….try a spray bottle, water, baking soda, and salt, with no super-bug producing after-effect.

If preventing death is the objective we should be willing to reach beyond “get a flu shot and wash your hands”.




“To our knowledge, no rigorously designed clinical trials have evaluated the relation between vitamin D and physician-diagnosed seasonal influenza.”

“We investigated the effect of vitamin D supplements on the incidence of seasonal influenza A in schoolchildren.”


“From December 2008 through March 2009, we conducted a randomized, double-blind, placebo-controlled trial comparing vitamin D(3) supplements [1200 IU per day] with placebo in schoolchildren. The primary outcome was the incidence of influenza A, diagnosed with influenza antigen testing with a nasopharyngeal swab specimen.”


“Influenza A occurred in 18 of 167 [10.8%] children in the vitamin D(3) group compared with 31 of 167 [18.6%] children in the placebo group. The reduction in influenza A was more prominent in children who had not been taking other vitamin D supplements and who started nursery school after age 3.”


“In children with a previous diagnosis of asthma, asthma attacks as a secondary outcome occurred in 2 children receiving vitamin D(3) compared with 12 children receiving placebo…”


“This study suggests that vitamin D(3) supplementation during the winter may reduce the incidence of influenza A, especially in specific subgroups of schoolchildren.”


M.Urashima, et al

Randomized trial of vitamin D supplementation to prevent seasonal influenza A in schoolchildren.

American Journal Of Clinical Nutrition….Volume 91 #5….May 2010….page 1255 – 1260


.


Program into your brain a deeply ingrained habit to wipe your hands off on your clothes before you use them to rub or touch your eyes―nose–mouth, door handles, stair-rails, etc, etc, etc.

.

TheETG Immune System

http://theetgtrackclub.com/documents/TheETGimmuneboost.pdf




 


 


			
			

				
			


				
														

				
					
Nov 7, 2018 | 
I train on a track at a middle school. Their soccer team is usually having practice.

In the photo the guy in grey tshirt is the coach. During my warmup and workout I listen to him coach his athletes and I listen to the athletes talking to each other.

Coaches across all sports from toddlers to high schoolers and the parents of their athletes should be forced to sit in a room, blindfolded, and listen to 30 – 90 minutes of video tape of this guy’s practice session from any given day of the week.

.

He’s done the most important part of coaching which is to create an organizational culture similar in concept to a corporate culture at a large business.

.

He feeds that culture by being extremely informational, teaching the athletes sport related knowledge they want to know. Injects individual attention and praise while working with the group as a whole. All of which drives the athletes to embrace the culture….also known as behavioral guardrails and expectations.

The culture directs behavior. In turn, the athletes pursue a reasonable level of self-discipline. That self-discipline further contributes to the organizational culture. And it creates the reality of the athletes themselves, via peer pressure, policing and enforcing a reasonable level of disciplinary activity among themselves….something you can hear for yourself during their practice sessions.

.

What you won’t hear is a raised voice from the coach or dis-unity among the athletes.

Its a middle school, not an NFL or NBA team, yet this dude gets it!

Across a couple decades when I trained downtown at Austin high school, each Fall I listened to the band director. He gets it too!

.

Organizational culture is priceless.

Unless of course the coach has failed in this area.

The sound of failure is screaming, yelling, barking orders, zero trust in the athletes to the extent that the coach has to oversee every stretch, every drill, every workout because the athletes have no self-discipline. That’s the culture.

.

.

Research journals in this area that I’ve followed since 1991……

Journal Of Organizational Behavior

Journal Of Sport Behavior

Journal Of Sport & Social Issues

The Sport Psychologist

Journal Of Applied Sport Psychology

Journal Of Sport and Exercise Psychology

Psychology Of Sport & Exercise


 




			
			

				
			


				
														

				
					
Nov 7, 2018 | 
“The increased focus on evidence-based practice in sports has allowed exercise physiologists and researchers to play a more important role for athlete development and performance. This development has strengthened International Journal of Sports Physiology and Performance’s role as we place a substantial focus on the practical applications of our research.”

.

“To quote Editor Emeritus Carl Foster in a previous editorial, “We may not have improved the ability of coaches to guide their athletes as much as we would like to think.” In the future, our research should have a more direct impact on the behavior and practices of athletes and coaches.”

.

“…..sport communities themselves should also include support staff with research competence and responsibility for implementing scientific knowledge into the organization.”

.

“Although the improved physiological understanding of sport performance published in future editions of International Journal of Sports Physiology and Performance will be an important contributor, our impact on sports will only succeed if new knowledge leads to improved coaching and positive changes in athletes’ behavior and practices.”

.

“If we succeed with this strategy, we will verify the practical impact of applied research in sport and, at the same time, positively influence our future (scientific) impact factor. So, let’s close the gap between research and practice to discover new land together.”

.

O.Sandbakk

Let’s Close the Gap Between Research and Practice to Discover New Land Together!

International Journal Of Sports Physiology and Performance — Volume 13 #8 — September 2018 — page 961


.


https://journals.humankinetics.com/doi/full/10.1123/ijspp.2018-0550


			
			

				
			


				
														

				
					
Oct 30, 2018 | 
“Approach speed is a major determinant of pole-vault performance. Athletic jump events such as long jump, triple jump, and pole vault can utilize an elevated track for the runway. Feedback from athletes indicates a benefit of using an elevated track on their results.”


“To investigate the potential advantage of using an elevated track during elite pole-vault competitions on run-up speed parameters.”


“Performance and run-up criteria (speed, stride rate, contact, and aerial time) were measured from 20 high-level male pole-vaulters during official competitions on either a regular or an elevated track.”


“Statistical analyses indicated that for the elevated track, there was a small improvement in final speed (1.1%), stride rate (1.1%), and takeoff distance (3.1%) and a small reduction in aerial time (−1.9%).”


“….speed improvement was largely correlated with stride-rate improvement and contact-time reduction for slower athletes. Elevated tracks can increase final approach speed in pole vault and positively influence performance.”


J.Cassirame, H.Sanchez, J.B.Morin

The Elevated Track in Pole Vault: An Advantage During Run-Up?

International Journal of Sports Physiology and Performance — Volume 13 #6 — July 2-18 — page 717


			
			

				
			


				
														

				
					
Oct 25, 2018 | 
Not a lotta stuff related to running or coaching puts me in a rage.

But stuff like this certainly gets it done.

Cut first and ask questions later.

Diagnosis not questioned. Critical thinking, clinical reasoning at zero.

The standard, oh, this tissue is causing your problem so we’ll remove that tissue that you and billions of other folks were born with and throw it in the trash, you won’t need it. Followed by, uh oh, you’re still in pain after we removed the tissue we said was causing your pain….oops, sorry, maybe that wasn’t the cause of your pain.

.

Athlete leaves the sport.

Coach and doctors no where to be seen.

Rinse and repeat for hundreds of other runners decade after decade. Learning curve, zero.

.

If you run your athletes into the ground, that’s on you.

If you cut on your patients without keeping up with research or questioning your potentially faulty assumptions, that’s on you.

.

This is the fate of Kate Murphy outta Lake Braddock high school in northern Virginia. One of the best distance runners in the incredible 45 year history of the nationally dominant high school track scene in northern Virginia.

Done. Only in her 2nd year outta high school.

.

As a high school coach you do what you can to develop your athletes and give them a good shot at future success. When they come home on college semester break or call you saying they can’t run, that’s a serious problem.

That’s not….”a part of running”, its an f’ing problem!


https://www.flotrack.org/articles/6257339-kate-murphy-medically-retires-from-running-at-oregon?utm_campaign=breakingnews&utm_medium=socialmedia&utm_source=facebook&utm_content=article&utm_term=katemurphy&rtid=&coverage_id=&fbclid=IwAR28uLZbXZfRqP-TRRXtnaWwCCzP2aTYS4QrUdq0x7ky7ynfBIg8xoMGphM


			
			

				
			


				
														

				
					
Oct 4, 2018 | 
TheETG applied sport sciences…..

“The aim of this study was to describe the pacing distribution during 6 editions of the world cross-country championships.”

“Data from the 768 male runners participating from 2007 to 2013 were considered for this study.”

.

“A significant general decrease in speed by lap was also found.”

.

“…..a much more stable pacing pattern should be considered to maximize final position.”

.

“Top-10 finishers in the world cross-country championships tend to display a more even pace than the rest of the finishers, whose general behavior shows a positive (fast-to-slow) pattern.”

.

J.Esteve-Lanao, et al

Running World Cross-Country Championships: A Unique Model for Pacing

International Journal Of Sport Physiology & Performance….Volume 9 #6…..November 2014….page 1000 – 1005


			
			

				
			


				
														

				
					
Oct 3, 2018 | 
“Post-lunch sleepiness belongs to biological rhythms. Athletes take a nap to counteract afternoon circadian nadir, in prevision of disturbed sleep. This study examined the effects of brief post-lunch nap on vigilance in young and healthy athletes.”


“The P300 components, physiological and cognitive performances were assessed either after nap or rest, following a night of normal sleep or simulated jet lag condition (5-h advance-Jet Lag Condition).”

.

“Napping positively impacts on cognitive processing, especially when subjects are on normal sleep schedules. A nap should be planned for athletes whose performance requires speedy and accurate decisions.”

.

E.P.H.Bourdin

Effects of a 20-Min Nap Post Normal and Jet Lag Conditions on P300 Components in Athletes

International Journal Of Sports Medicine — Volume 39 #7 — July 2018 — page 508


			
			

				
			


				
														

				
					
Sep 26, 2018 | 
“So far, the relationship between wind and athletics performance has been studied mainly for 100 m sprint, based on simulation of biomechanical models, requiring several assumptions. In this study, this relationship is quantified empirically for all five horizontal jump and sprint events where wind is measured, with freely available competition results.”

.

“After systematic scraping several elite and sub-elite results sites, the obtained results (n = 150,169) were filtered and matched to athletes.”

.

“2.0 meters per second tail wind provides an average advantage of 0.125, 0.140 and 0.146−seconds for the 100, 200 and 100/110 m hurdles, respectively, and an advantage of 0.058 and 0.102 meters for long jump and triple jump, respectively.”

.

“Performance level had a significant effect on the wind influence only for 100 m. Amateur athletes (∼13 seconds for 100m) benefit 69% more from a 2.0 meters per second tail wind than elite athletes (∼10 seconds for 100m).”

.

“Practical formulas are presented for each event. These can easily be used correct results for wind speed, allowing better talent scouting and championship selection. This study demonstrates the efficacy of answering scientific questions empirically, through freely available data.”

.

M.Moinat, et al

Data-driven quantification of the effect of wind on athletics performance

European Journal Of Sport Sciences — Volume 18 #9 — 2018 — page 1185


			
			

				
			


				
														

				
					
Jul 25, 2018 | 
“…..the 2016 meldonium debacle in which WADA had to walk back its standards twice because it put the substance on its prohibited list without bothering to study the variations in how people metabolize the medication.”


“So much time, effort and money were invested after the fact when there is little to no proof meldonium aids performance.”

.

Bonnie D. Ford, ESPN Senior Writer

Chris Froome freed to race, but it’s time to take deep breath and reassess anti-doping

ESPN July 4, 2018

.

.


Put data ahead of dogma, as to follow the data -not- the crowd.

ETG info: drugs & drug testing, sham & scam —– http://theetgtrackclub.com/documents/TheETGstopdrug.pdf


			
			

				
			


				
														

				
					
Jul 8, 2018 | 
The main purpose of a workout is to induce production of specific proteins cells need in order for the body to function at a higher level, thus empowering improved performance. I drive added cell protein production beyond what the workout alone has induced by consuming a combo drink of whey protein + carbo that drives insulin level. Insulin is perhaps the most powerful anabolic hormone in the human body. The increase along side providing protein stimulates both, further gene transcription and translation beyond what the workout itself achieves.

.

To some degree the beverage is an immune system stimulator.

Immune system cells not only clean up debri in brain, nerve, and muscle tissue, but also produce growth factor substances that aid cell and tissue building for improvement in functioning. Within 5 – 10 minutes post-workout while still at the track I begin consumption of the beverage. It also contains micronutrients.

.

It also provides the critical range of carbos 20 – 40 grams allowing one to strike while your blood flow is still relatively high and thus a greater rate of delivery of carbos to brain, nervous system, immune system, and muscle during the first 20 – 30 minutes. That results in greater carbo available for fuel for post-workout cell function, greater carbo available for fuel for local immune system cells doing their required jobs that enhance workout recovery and forward movement of cellular fitness level, and greater carbo available for storage as glycogen to be used for fuel in the next race or the next workout.

.

Post-workout beverage provides…..whey protein and micronutrients.

whey protein……

— includes cysteine…….which increases glutathione

— gluthatione increased more with whey protein

— better increase in insulin compared to caseinate

— better muscle protein synthesis in whey compared to caseinate

— higher blood levels of essential amino acids in whey compared to caseinate

— higher blood levels of leucine in whey compared to caseinate

— The two main whey proteins……a-lactalbumin and ß-lactoglobulin

— enhances neutrophil function, increases lymphocytes

– alpha-lactalbumin…..contains tripeptide [Glycine-Leucine-Phenylalanine]

— enhances macrophage function

– alpha-lactalbumin…..high tryptophan content has neurological impact

.

.

“These data indicate that liquid carbohydrate plus essential amino acid ingestion ingestion enhances muscle anabolism following resistance training to a greater extent than either CHO or EAA consumed independently. The synergistic effect of liquid carbohydrate plus essential amino acid ingestion maximises the anabolic response……”

.

S.P. Bird, K.M. Tarpenning, F.E. Marino

Independent and combined effects of liquid carbohydrate/essential amino acid ingestion on hormonal and muscular adaptations following resistance training in untrained men

European Journal of Applied Physiology…..Volume 97 #2……May 2006….page 225 – 238




			
			

				
			


				
														

				
					
Jun 28, 2018 | 


“This study examined the effects of 2 different training methods relevant to sloping surface on stride parameters in speed maintenance phase of 100-m sprint running. 20 recreationally active students were assigned into one of 3 groups: combined training (Com), horizontal training (H), and control (C) group.”






.






“Com group performed uphill and downhill training on a sloping surface with an angle of 4°, whereas H group trained on a horizontal surface, 3 days a week for 8 weeks.”






.






“Speed maintenance and deceleration phases were divided into distances with 10-m intervals, and running time ( t ), running velocity (RV), step frequency (SF), and step length (SL) were measured at preexercise, and postexercise period. 






.






“After 8 weeks of training program, running time was shortened by 3.97% in Com group, and 2.37% in H group.”






.






“Running velocity also increased for totally 100 m of running distance by 4.13 and 2.35% in Com, and H groups, respectively.”






.






“At the speed maintenance phase, although running time and maximal running velocity found to be statistically unaltered during overall phase, running time was found to be decreased, and maximal running velocity was preceded by 10 m in distance in both training groups.”






.






“Step length was increased at 60–70 m, and step frequency was decreased at 70–80 m in H group. Step length was increased with concomitant decrease in step frequency at 80–90 m in Com group.”












“In conclusion, although both training methods resulted in an increase in running time and running velocity, Com training method was more prominently effective method in improving running velocity, and this improvement was originated from the positive changes in step length during the speed maintaining phase.”






.






E.Cetin, et al






Effect of Different Training Methods on Stride Parameters in Speed Maintenance Phase of 100-m Sprint Running






The Journal of Strength & Conditioning Research — Volume 32 #5 — May 2018 — page 1263




			
			

				
			


				
														

				
					
Jun 28, 2018 | 
Applied exercise sciences……

“….most High-intensity interval training studies are conducted in laboratory settings and evidence regarding the efficacy of time-efficient “low-volume” High-intensity interval training is based mainly on demanding “all-out” protocols.”

“Thus, the aim of this pilot study was to assess the feasibility and efficacy of two low-volume (≤ 30min time-effort/week), non-all-out High-intensity interval training protocols, performed 2 × per week over 8 weeks in a community-based fitness centre.”


34 sedentary men and women were randomised to either 2 × 4-minutes High-intensity interval training (2 × 4-HIIT) or 5 × 1-minute High-intensity interval training (5 × 1-HIIT) at 85–95% maximal heart rate, or an active control group performing moderate-intensity continuous training (76 minutes per week) at 65–75% HRmax.”


“2 × 4 minutes High-intensity interval training and 5 × 1 minute High-intensity interval training exhibited lower dropout rates than moderate-intensity continuous training.”


“…..the High-intensity interval training protocols required 60% less time commitment.”


“Only 5 × 1 minute High-intensity interval training significantly improved waist circumference and subjective work ability.”


“The present study indicates that low-volume High-intensity interval training can be feasibly implemented in a community-based setting. Moreover, our data suggest that practical (non-all-out) High-intensity interval training that requires as little as 30 minutes per week……may induce significant improvements in VO2max and cardiometabolic risk markers.”

.

D.Reljic, et al

Effects of low-volume high-intensity interval training in a community setting: a pilot study

European Journal of Applied Physiology — Volume 118 #6 — June 2018 — page 1153


			
			

				
			


				
														

				
					
Jun 12, 2018 | 
 


Another example of the quackery of traditional sports medicine…….

“…compare the long-term treatment outcomes of operative versus nonoperative treatment of ACL ruptures in high-level athletes.”

“50 patients with an ACL rupture were eligible for participation, and they were treated either nonoperatively (n = 25) in 1992, consisting of structured rehabilitation and lifestyle adjustments, or operatively (n = 25) between 1994 and 1996 with an arthroscopic transtibial bone–patellar tendon–bone technique.”


“The patients in the nonoperative group were drawn from those who responded well to 3 months of nonoperative treatment, whereas the patients in the operative group were drawn from those who had persistent instability after 3 months of nonoperative treatment.”

“Both groups…..assessed at 10- and 20-year follow-up regarding radiological knee osteoarthritis, functional outcomes, Knee injury and Osteoarthritis Outcome Score, meniscal status, and knee stability.”


“All 50 patients (100%) were included in the current study for follow-up. After 20 years, we found knee osteoarthritis in 80% of the operative group compared with 68% of the nonoperative group.”


“There was no difference between groups regarding functional outcomes and meniscectomy performed.”


“…..we found that after 20-year follow-up, there was no difference in knee osteoarthritis between operative versus nonoperative treatment…..”


“Although knee stability was better in the operative group, it did not result in better subjective and objective functional outcomes.”


D.T.Van Yperen, et al

Twenty-Year Follow-up Study Comparing Operative Versus Nonoperative Treatment of Anterior Cruciate Ligament Ruptures in High-Level Athletes

American Journal Of Sports Medicine — Volume 46 #5 — April 2018 — page 1129




			
			

				
			


				
														

				
					
Jun 7, 2018 | 
Heart disease…..mega-runner same as couch potato.

The all-year-around marathon training, marathon races, ultra-marathons, and multiple ironman races each year.

The bell curve……Your cells, your immune system, your organs don’t do well with –way– too little or –way– too much exercise.

———

“We measured extracoronary atherosclerotic plaque burden and its association with cardiovascular risk factors and with coronary atherosclerosis in male marathon runners.”

“We studied 100 male presumably healthy runners, aged 50 – 75 years who completed at least five marathons during the preceding 3 years.”

“Ten runners were free from any plaque in the carotid or peripheral arteries.”

“The prevalence of carotid and peripheral atherosclerosis in marathon runners is high and is related to cardiovascular risk factors and the coronary atherosclerotic burden.”

“These data support an increased awareness of atherosclerosis prevalence and cardiovascular risk factors in marathon runners.”

.

K.Kroger, et al

Carotid and Peripheral Atherosclerosis in Male Marathon Runners.

Medicine & Science in Sports & Exercise…..Volume 43 #7…..July 2011……page 1142 – 1147

———

“The aim of the study was to evaluate the diagnostic accuracy of carotid ultrasound to predict coronary atherosclerosis in asymptomatic male marathon runners. A total of 49 male marathon runners older than 45 years (mean age 53 years, range 45‐74years) received carotid ultrasound and cardiac CT angiography including calcium scoring.”

.

“….48 marathon runners, 17 had carotid atherosclerosis and 22 coronary atherosclerosis.”

“Atherosclerosis in either exam was diagnosed in 27/48 (56.3%) marathon runners.”

“Coronary and/or carotid atherosclerosis can be detected in more than 50% of male marathon runners aged older than 45 years.”

.

C.Burgstahler, et al

Coronary and carotid atherosclerosis in asymptomatic male marathon runners

Scandinavian Journal Of Medicine & Science in Sports — Volume 28 #4 — April 2018 — page 1397

————–

“…..short- and long-term [up to 1 month] effects of an ultraendurance running event…..after a single-stage 233-km (143 miles) running event.”

“…..nine men (age = 46.1 +/- 5.3 years…)”

“….blood mononuclear cells were assayed for nonspecific DNA damage and damage to DNA caused specifically by oxidative stress.”

“Ultraendurance exercise causes oxidative stress, which persists for one calendar month depending on the specific biomarker examined. These results suggest that ultraendurance events are associated with a prolonged period of reduced protection against oxidative stress.”

.

J.E. Turner, et al

Prolonged Depletion of Antioxidant Capacity after Ultraendurance Exercise

Medicine & Science in Sports & Exercise…….Volume 43 #9……September 2011…..page 1770 – 1776




			
			

				
			


				
														

				
					
May 9, 2018 | 
“In controlled exercise settings the placebo response…..Wright et al. (2009) found that runners’ performance increased by 6.5%, and that slower runners showed a stronger placebo effect after ingesting purported nutritional ergogenic aids.”


“…..the placebo effect of caffeine on resistance exercise to failure was studied with 12 men (Duncan, Lyons, & Hankey, 2009). Performance was better when participants expected that they have ingested caffeine.”


“Another study of 12 men, drinking either plain water (control), or a labeled performance enhancer drink (placebo), or fatigue inducing (nocebo) drink, showed a modest placebo effect in peak minute power incremental arm crank exercise (Bottoms, Buscombe, & Nicholettos, 2014).”


A.Szabo, et al

Laboratory Investigation of Specific and Placebo Effects of a Magnetic Bracelet on a Short Bout of Aerobic Exercise

Journal Of Sport Behavior – December 2017


			
			

				
			


				
														

				
					
May 5, 2018 | 


TheETG applied sport sciences……Altitude training.

We now have multiple research review articles [not just individual studies] on traditional and “live high train low.

As I’ve said for over a decade, its -not- the altitude, the air, or red blood cells, its the hills that come with being in the mountains.

You just need the hills not the altitude, not the pressure on oxygen, and not EPO use.

.

“The novel hypothesis that “Live High-Train Low” does not improve sport-specific exercise performance is discussed.

“….many studies demonstrate improved performance after Live High-Train Low but, unfortunately, control groups are often lacking…….Importantly, when control groups, blinding procedures, and strict scientific evaluation criteria are applied, Live High-Train Low has no detectable effect on performance.”

.

J.Bejder, J.Nordsborg, N.Baastrup

Specificity of “Live High-Train Low” Altitude Training on Exercise Performance

Exercise and Sport Sciences Reviews – Volume 46 #2 – April 2018 – page 129

.

.

“The aim was to investigate whether 6 weeks of normobaric “Live High-Train Low” using altitude tents affect highly trained athletes incremental peak power, 26-km time-trial cycling performance, 3-min all-out performance, and 30-s repeated sprint ability.”

.

“In a double-blinded, placebo-controlled cross-over design, seven highly trained triathletes were exposed to 6 weeks of normobaric hypoxia “Live High-Train Low” and normoxia (placebo) for 8hours/day.

.

“Live High-Train Low” exposure consisted of 2 weeks at 2500m, 2 weeks at 3000m, and 2 weeks at 3500m.”

.

“Incremental peak power output was similar after both interventions, placebo….Likewise, mean power output was similar between treatments as well as before and after each intervention for time trial, placebo, and 3-min all-out.”

.

“Furthermore, peak- and mean power output during repeated sprint exercise was similar between groups at all time points. In conclusion, 6 weeks of normobaric “Live High-Train Low” using altitude tents simulating altitudes of 2500–3500m conducted in a double-blinded, placebo-controlled cross-over design do not affect power output during an incremental test, a ~26-km time-trial test, or 3-min all-out exercise in highly trained triathletes. Furthermore, 30s of repeated sprint ability was unaltered.”


J.Bejder, et al

Endurance, aerobic high-intensity, and repeated sprint cycling performance is unaffected by normobaric “Live High-Train Low”: a double-blind placebo-controlled cross-over study

European Journal of Applied Physiology — Volume 117 #5 — May 2017 — page 979

.

.

“…..based off of a study using elite cyclists to assess Live High Train Low at a training center in the Jura mountains of France.”

“Unlike the vast majority of researchers who had investigated Live High Train Low , this team used a double-blind design, which is the gold standard for scientific research. It had been difficult to use a double-blind design in studies using natural altitude: athletes knew whether they were living in the mountains or at sea level, and so did researchers.”


“Only the lead researcher knew which athletes were assigned where; even the on-the-ground staff did not know, eliminating bias at another level.”


“The cyclists lived in the treatments for four weeks, during which time they were told to train normally, outside, at the natural 1,135 meters of elevation.”


“…..athletes living the Live High Train Low lifestyle did not increase their red blood cell mass or the erythropoietin levels….and that group did not see greater improvement in the tests and time trials…..than their control group counterparts.”

[Dr. Christoph Siebenmann, Carsten Lundby of the University of Zurich……Dr. Nikolai Nordsborg of the University of Copenhagen]

.

.

“Scientifically speaking, altitude training has no effect,”

“Neither the ability to cycle far or the ability to sprint is improved on average.”

[Dr. Nikolai Nordsborg, University of Copenhagen]

.

“In spite of accumulating evidence that altitude training affords no advantage over sea level training, many coaches and athletes believe that it can enhance sea level performance for any athlete, whether endurance or power is the focus in their particular sport.”

L.A. Wolski, et al

Altitude Training For Improvements In Sea Level Performance

Sports Medicine…..Volume 22 #4….October 1996…page 251

.

“It has been shown that, in elite athletes, hematocrit does not correlate with performance.”

[A.Legaz, J.J. Gonzales, et al……Hematocrit > 50%: An Accurate Index For Prevention and Control Of Doping In Athletes?…..University Of Zaragoza…..Spanish Olympic Committee






“The drug erythropoietin, often called EPO……a new systemic review of existing research reveals that there is no scientific evidence that it does enhance performance, but there is evidence that using it in sport could place a user’s health and life at risk.”

EPO [erythropoietin] doping in elite cycling: No evidence of benefit, but risk of harm

Science Daily……December 5, 2012

.

“….there is no scientific basis from which to conclude that rHuEPO has performance-enhancing properties in elite cyclists.”

“The use of rHuEPO in cycling is rife but scientifically unsupported by evidence, and its use in sports is medical malpractice.”

J.A.Heuberger, et al

Erythropoietin doping in cycling: lack of evidence for efficacy and a negative risk-benefit.

British Journal Of Clinical Pharmacology……Volume 75 #6….June 2013…page 1406

.

“Evidently, the inconclusive research findings as well as our own observations oppose popular beliefs as well as opinions of the anti-doping agencies about the ergogenic effects of Hb doping aids for cyclists. This disparity made us insecure. What if aforementioned arguments and observations are valid and those of the antidoping authorities are not?”

“We summarized the main statistical findings of our study….The analyses offered no support for the outlier hypothesis, since none of the victors in the 1990 – 2008 periods demonstrated abnormal peaks in their time performances compared to the performances of their counterparts in foregoing periods.”

H.Lodewijkx, B.Brouwer

Epo Epidemic in Professional Cycling

Research Quarterly for Exercise and Sport……Volume 82 #4……2011….page 740 – 754

.

“I believe there is a clear need for high-quality research to investigate the effects of supposedly enhancing drugs in sport. If, as is expected, many substances in current use are found to be ineffective it will help keep our athletes safe and improve confidence in sporting results….”

[Adam Cohen, Centre for Human Drug Research, Leiden, The Netherlands]

.

“……human erythropoietin administration….”

“……paradoxically, its effects are opposite of those of endurance training, namely a change in red cell mass without an increase in the total blood volume. Thus use of…..erythropoietin as a performance enhancing agent is dangerous, particularly in the less fit athlete, and probably of little benefit in the highly conditioned one.”

J.L.Spivak

Erythropoietin use and abuse: When physiology and pharmacology collide

Advances In Experiemental Medicine & Biology….Volume 502…..2001….page 207 – 224


			
			

				
			
				
			


				
														

				
					
May 5, 2018 | 
“For decades scientists accepted an “Andean man” model for acclimatization: The body at altitude will grow a higher concentration of oxygen-absorbing red blood cells to mop up scarcer oxygen from rarified air.”


“Earlier this month, however, Beall and five colleagues reported on another distinctive people — a community of Ethiopians who live at 11,650 feet, and whose blood, by several common measures, is exactly the same as if they lived at sea level.”


“……published in the Proceedings of the National Academy of Sciences, Beall’s team reported on 300 people living in the Semien Mountains about 300 miles north of Addis Ababa. Testing showed they had neither elevated red-cell concentrations nor low levels of oxygen saturation in their blood — two key indicators of the Andean model.”




“The Himalayan research triggered a debate over a possible evolutionary explanation for high altitude adaptation. The Andeans, whose lowland ancestors migrated from Asia perhaps 16,000 years ago, adjust to altitude essentially the same way as any lowlander would today…….Tibetans or their ancestors, however, have been in Asia for 1 million years or more — time enough, some scholars theorize, to evolve a different approach. In Ethiopia, the two tracks may converge. Human ancestors first arose there and in Kenya as much as 4 million years ago. If Darwinian adaptation has played a role, there may be no likelier places.”


“In the Semien mountains, Beall’s team tested people of all ages, mostly herders with no particular athletic bent. Unlike the Andeans, their hemoglobin concentrations were the same as those of lowlanders. But unlike the Tibetans, they also had high, sea-level oxygen saturation levels.”

.

by Guy Gugliotta

High-Altitude Breathing May Be In One’s Blood

Washington Post, Monday December 23, 2002






			
			

				
			


				
														

				
					
May 1, 2018 | 
“The purpose of this study was to compare the gluteus maximus and hamstring group electromyographic (EMG) activation levels among selected weight-bearing resistance exercises. Eighteen young adult females with previous resistance training experience completed the study.”

.

“Strength was assessed on the bilateral squat (3 repetition maximum), modified single-leg squat (3 repetition maximum), and stiff-leg deadlift (8 repetition maximum) to determine an 8 repetition maximum load for all lifts.”

.

“During EMG data collection, 3 repetitions were completed using an 8RM load on all 3 exercises.”

.

Gluteus maximus EMG was significantly greater than hamstring group EMG on the bilateral squat (40.3 vs. 24.4%), modified single-leg squat (65.6 vs. 40.1 %), and stiff-leg deadlift (40.5 vs. 29.9 %).”

.

“The modified single-leg squat gluteus maximus EMG was also significantly greater than the stiff-leg deadlift and bilateral squat, whereas no difference was found between the stiff-leg deadlift and bilateral squat. Comparing the activation of the 2 muscle groups in all exercises, the gluteus maximus seems to be the primary muscle recruited whereas the modified single-leg squat seems to produce greater gluteus maximus and hamstring group activation. The data indicate that it would be most beneficial to include the modified single-leg squat during Gluteus maximus and hamstring group training.”

.

K. McCurdy, et al

Gluteus maximus and hamstring activation during selected weight-bearing resistance exercises.

Journal Of Strength & Conditioning Research – Volume 32 #3 – March 2018 – page 594




			
			

				
			


				
														

				
					
May 1, 2018 | 
“…..compare 14° C (cold water immersion 14° C) and 5° C (cold water immersion 5° C) cold water immersion after intermittent running. On 3 occasions, 9 male team-sport players undertook 12 minutes of cold water immersion 14° C, cold water immersion 5° C, or nonimmersed seated recovery after 45 minutes of intermittent running exercise.”

.

“Maximal cycling performance and markers of recovery were measured before and in the 0-72 hours after exercise.”

.

“Cold water immersion is not recommended for acute recovery based on these data. Athletes and coaches should use the time currently allocated to cold water immersion for more effective and alternative recovery modalities.”

.

D. Anderson, et al

Effect of cold (14° C) vs. ice (5° C) water immersion on recovery from intermittent running exercise.

Journal Of Strength & Conditioning Research – Volume 32 #3 – March 2018 – page 764




			
			

				
			


				
														

				
					
Apr 26, 2018 | 
TheETG applied sport sciences

“The energy cost of overcoming air resistance on a calm day outdoor was calculated to be 7.8% for sprinting, 4% middle-distance, and 2% marathon running.”


C.T. Davies

Effects of wind assistance and resistance on the forward motion of a runner. 

Journal of Applied Physiology…….Volume 48 #4……April 1980…….page 702 – 709


.

“…..the external work done per unit time against air resistance is about 7.5 – 9% of the total power output of a sprinter, running at maximum speed at sea level. These figures compare well with the value of 7.8% obtained independently by Davies (J. appl. Physiol 48, 702-709, 1980).”


A.J.Ward-Smith

Air Resistance And Its Influence On The Biomechanics And Energetics Of Sprinting At Sea Level And At Altitude.

Journal of biomechanics……Volume 17 #5……1984……page 339 – 347




			
			

				
			


				
														

				
					
Apr 25, 2018 | 
“This study compared the effects of following a pacer versus following a self-paced plan on psychological responses and pacing behavior in well-trained distance runners. Pacing in the present study was individually tailored where each participant developed a personal strategy to ensure their goal time was achieved.”

.

“We expected that following a pacer would associate with goal achievement, higher pre-run confidence, positive emotions and lower perceived exertion during performance.”

.

“In a mixed-design repeated-measures study, 19 well-trained runners completed two 1600m running time trials. 10 runners had a pacer (paced group) who supported their individual pacing strategy, and 9 participants self-paced running alone (control group). Both groups could check pace using their wrist watch.”

.

“In contrast to our expectation, results indicated that the paced group reported higher pre-run anxiety with no significant differences in finish time, goal confidence, goal difficulty, perceived exertion, and self-rated performance between groups.”

.

“Following a personalised pacer might associate with higher anxiety due to uncertainty in being able to keep up with the pacer and public visibility of dropping behind, something that is not so observable in a self-paced run completed alone.”

.

C.L. Fullerton, A.M.Lane, T.J.Devonport

The Influence of a Pacesetter on Psychological Responses and Pacing Behavior during a 1600 m Run

Journal of Sports Science and Medicine – Volume 16 #4 – December 2017 – page 551




 


 


			
			

				
			


				
														

				
					
Apr 25, 2018 | 
“….systematic review of the current body of literature and a meta-analysis to compare changes in strength and hypertrophy between low- vs. high-load resistance training protocols.”

“….studies that met the following criteria: (a) an experimental trial involving both low-load training [≤60% 1 repetition maximum] and high-load training (>60% 1Repetition Maximum); (b) with all sets in the training protocols being performed to momentary muscular failure; (c) at least one method of estimating changes in muscle mass or dynamic, isometric, or isokinetic strength was used; (d) the training protocol lasted for a minimum of 6 weeks……”

.

“A total of 21 studies were ultimately included for analysis.”

.

“Gains in 1 Repetition Maximum strength were significantly greater in favor of high- vs. low-load training, whereas no significant differences were found for isometric strength between conditions.”

.

“Changes in measures of muscle hypertrophy were similar between conditions. The findings indicate that maximal strength benefits are obtained from the use of heavy loads while muscle hypertrophy can be equally achieved across a spectrum of loading ranges.”

.

B.J.Schoenfeld

Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis.

Journal Of Strength & Conditioning Research – Volume 31 #12 – December 2017 – page 3508

.

.

TheETG strength training consists of standardized protocol with heavy weights usually done on the 4th, 10th, 16th days of each month, all year around.

Heavy weights are a stimulus for high level strength increases via adaptations in brain and nervous system rather than a focus on increasing muscle size.

.

Weights at the gym……

I do 3 reps consecutively or cumulatively with heavy weight for each exercise [definition of “heavy weight” = weight I can’t lift more than 3 or 4 reps consecutively].

I’m about 5’6″, weigh 120 – 123 lbs, I do…….

— one leg 1/4 squat = 275 pounds [free weights]

— one leg calf raise = 225 pounds [free weights]

— one leg hamstring curl one = 85 pounds [on a machine]




— single leg bounding [no weight] = 3 ground contacts one leg at a time, 2 sets

— pull-ups, palms facing one another, 3 reps slowly, 2 sets

— bar dips, 3 reps slowly, 2 sets


— bench press = 150 pounds [free weights]

— shoulder retraction = 230 pounds [machine….seated row w/elbows locked]

— shoulder flexion = 20 pounds [free weights….supine on bench, w/elbows locked]

— shoulder extension = 20 pounds [free weights….prone on bench, w/elbows locked]

.

.

see TheETG training protocols on the training packets page of TheETG website.






 


 


 


			
			

				
			


				
														

				
					
Apr 17, 2018 | 
“…..impact of local muscle heating and cooling on myogenic and proteolytic gene responses following resistance exercise.”

“Recreationally trained males (n = 12), age 25.3 ± 1.5, % body fat 13.6 ± 1.92, completed four sets of 8–12 repetitions of unilateral leg press and leg extension while heating one leg, and cooling the other. Muscle biopsies were taken from the vastus lateralis of each leg pre and 4 hours post exercise.”


“These results suggest an impaired muscle growth response with local cold application compared to local heat application.”

.

R.B.Zak, et al

Impact of local heating and cooling on skeletal muscle transcriptional response related to myogenesis and proteolysis

European Journal of Applied Physiology – Volume 118 #1 – January 2018 – page 101


.


“The findings show whole body cryotherapy has a negative impact on muscle function, perceptions of soreness and a number of blood parameters compared to cold water immersion, contradicting the suggestion that whole body cryotherapy may be a superior recovery strategy.”

“Further, cryotherapy is no more effective than a placebo intervention at improving functional recovery or perceptions of training stress following a marathon. These findings lend further evidence to suggest that treatment belief and the placebo effect may be largely responsible for the beneficial effects of cryotherapy on recovery following a marathon.”

.

L.J.Wilson, et al

Recovery following a marathon: a comparison of cold water immersion, whole body cryotherapy and a placebo control

European Journal of Applied Physiology – Volume 118 #1 – January 2018 – page 153




			
			

				
			


				
														

				
					
Apr 10, 2018 | 
TheETG applied sport sciences

Post-workout beverage provides whey protein and micronutrients.

whey protein……

— includes cysteine…….which increases glutathione

— gluthatione increased more with whey protein

— better increase in insulin compared to caseinate

— better muscle protein synthesis in whey compared to caseinate

— higher blood levels of essential amino acids in whey compared to caseinate

— higher blood levels of leucine in whey compared to caseinate

— The two main whey proteins……a-lactalbumin and ß-lactoglobulin

—– enhances neutrophil function, increases lymphocytes

– alpha-lactalbumin…..contains tripeptide [Glycine-Leucine-Phenylalanine]

—– enhances macrophage function

– alpha-lactalbumin…..high tryptophan content has neurological impact

.

.

“These data indicate that liquid carbohydrate plus essential amino acid ingestion ingestion enhances muscle anabolism following resistance training to a greater extent than either carbohydrate or essential amino acids consumed independently. The synergistic effect of liquid carbohydrate plus essential amino acid ingestion maximises the anabolic response……”

.

S.P. Bird, K.M. Tarpenning, F.E. Marino

Independent and combined effects of liquid carbohydrate/essential amino acid ingestion on hormonal and muscular adaptations following resistance training in untrained men

European Journal of Applied Physiology…..Volume 97 #2……May 2006….page 225 – 238




			
			

				
			


				
														

				
					
Apr 5, 2018 | 
“The purpose of this investigation was to examine the perceived barriers elite female athletes face attempting to create a personal brand.”


“Utilizing a criterion purposive sample of elite female athletes and agents who represent elite female athletes, the authors employed a qualitative analysis to obtain a rich understanding of the barriers elite female athletes grapple with regarding branding initiatives. Two central categories, with five broad themes, emerged from the literature review, theoretical underpinning, subsequent research questions, and data analysis on perceived barriers in the brand building process for these elite female athletes and their agents.”


“These themes were identified as being bold and assertive, assumption attractiveness matters, performance and something else, invisible and lacking, and proper brand management.”


“These findings add to the extant literature by identifying specific barriers that arise when seeking to build and manage the female athlete brand.”


J.Lobpries, G.Bennett, N.Brison

How I Perform is Not Enough: Exploring Branding Barriers Faced by Elite Female Athletes

Sport Marketing Quarterly – Volume 27 #1 – March 2018




			
			

				
			


				
														

				
					
Mar 22, 2018 | 
“……to investigate the potential intensity–dependent effects of an acute bout of exercise on conduit and resistance artery function in healthy older adults.”

“11 healthy older adults (five males/six females, 66 ± 1 years old) completed 30 minutes of recumbent cycling at 50%–55% (low intensity) and 75%–80% (high intensity) of their age-predicted HR max on two separate study visits.”


“Our data indicate that high-intensity exercise acutely enhances conduit artery function in healthy older adults. In addition, an acute bout of exercise enhances resistance artery function independent of intensity.”


E.IWAMOTO, et al

High-Intensity Exercise Enhances Conduit Artery Vascular Function in Older Adults

Medicine & Science in Sports & Exercise – Volume 50 #1 – January 2018 – page 124




			
			

				
			


				
														

				
					
Mar 19, 2018 | 
The quackery of traditional sports medicine……..

“Labral repair and biceps tenodesis are routine operations for superior labrum anterior posterior lesion of the shoulder, but evidence of their efficacy is lacking. We evaluated the effect of labral repair, biceps tenodesis and sham surgery on superior labrum anterior posterior lesions.”

“A double-blind, sham-controlled trial was conducted with 118 surgical candidates (mean age 40 years), with patient history, clinical symptoms and MRI arthrography indicating an isolated type II superior labrum anterior posterior lesion.”


Patients were randomly assigned to either labral repair (n=40), biceps tenodesis (n=39) or sham surgery (n=39) if arthroscopy revealed an isolated superior labrum anterior posterior II lesion.”


“There were no significant between-group differences at any follow-up in any outcome.”


“Similar results—no differences between groups—were found for WOSI scores. Postoperative stiffness occurred in five patients after labral repair and in four patients after tenodesis.”




“Neither labral repair nor biceps tenodesis had any significant clinical benefit over sham surgery for patients with superior labrum anterior posterior II lesions in the population studied.”


C.P.Schroder, et al

Sham surgery versus labral repair or biceps tenodesis for type II SLAP lesions of the shoulder: a three-armed randomised clinical trial

British Journal Of Sports Medicine – Volume 51 #24 – December 2017






 


 


 


			
			

				
			


				
														

				
					
Mar 14, 2018 | 
The quackery of traditional sports medicine…….

“There are many myths in modern medicine. Myths are good stories that are easy to remember, and when they include a mechanical explanation for changes in pain that make intuitive sense, they catch on and live for a long time.”

“One such story is that meniscal tears cause pain, which can be relieved by removal of the damaged meniscal tissue. This myth has been ‘busted’ by randomised, double-blinded trials in middle-aged and older patients demonstrating knee arthroscopy to be no better for degenerative meniscal tears than placebo surgery. But why does knee arthroscopy provide no better pain relief than placebo surgery?”


“The rationale for cutting away damaged meniscal tissue is based on the premise that the injured or damaged parts of the meniscus are the primary cause of the patient’s pain and discomfort.”


“More likely, the knee pain is explained by the presence of early degenerative changes (including degenerative meniscal tissue) or established osteoarthritis in the knee and not because of a direct link between pain and meniscal damage per se. Meniscal tears are common in the symptom-free general middle-aged and older population with and without signs of radiographic knee osteoarthritis.”


“Similarly, in patients with knee trauma, meniscal tears are frequently seen in the uninjured contralateral leg. Such studies debunk the explanation that meniscal tears always cause pain; the simple ‘car mechanic’ analogy—cutting tissue away—does not apply.”


J.B.Thorlund

Deconstructing a popular myth: why knee arthroscopy is no better than placebo surgery for degenerative meniscal tears

British Journal Of Sports Medicine – Volume 51 #22 – November 2017




 


			
			

				
			


				
														

				
					
Mar 12, 2018 | 
“We compared the effect of cycling endurance training of disparate intensities on high-intensity exercise endurance capacity and the associated limiting central and peripheral fatigue mechanisms.”

“20 adults were randomly assigned to 6 weeks of either high-intensity interval training (HIIT, 6 to 8 × 5 minutes at halfway between lactate threshold and maximal oxygen uptake [50%Δ]) or volume-matched moderate-intensity continuous training (CONT, ~ 60 – 80 minutes at 90% lactate threshold).”


“Pre- and post-exercise responses to femoral nerve and motor cortex stimulation were examined to determine peripheral and central fatigue, respectively.”


High-intensity interval training resulted in greater increases in total time to exhaustion at the same absolute and relative intensities as pre-training (148% and 43%, respectively) compared with moderate-intensity continuous training (38% and −4%, respectively).”


“Compared with pre-training, high-intensity interval training increased the level of potentiated quadriceps twitch reduction (−34% vs −43%, respectively) and attenuated the level of voluntary activation reduction (−7% vs −3%, respectively) following the total time to exhaustion trial at the same relative intensity.”


“There were no other training effects on neuromuscular fatigue development. This suggests that central fatigue resistance contributes to enhanced high-intensity exercise endurance capacity after high-intensity interval training by allowing greater performance to be extruded from the muscle.”


T.J.O’Leary, J Collett, K Howells, M.G.Morris

Endurance capacity and neuromuscular fatigue following high- vs moderate-intensity endurance training: A randomized trial

Scandinavian Journal Of Medicine & Science In Sports – Volume 27 #12 – page 1648


			
			

				
			


				
														

				
					
Mar 8, 2018 | 
“The neural mechanisms explaining strength increase following mental training by motor imagery are not clearly understood. While gains are mostly attributed to cortical reorganization, the sub-cortical adaptations have never been investigated. The present study investigated the effects of motor imagery training on muscle force capacity and the related spinal and supraspinal mechanisms.”


“18 young healthy participants (mean age: 22.5 ± 2.6) took part in the experiment. They were distributed into two groups: a control group (n = 9) and an motor imagery training group (n = 9).”


“The motor imagery group performed seven consecutive sessions (one per day) of imagined maximal isometric plantar flexion (4 blocks of 25 trials per session). The control group did not engage in any physical or mental training.”


“After one week, only the motor imagery training group increased both plantar flexion maximal plantar flexion torque and rate of torque development.”


“The increased cortical descending neural drive and the excitability of spinal networks at rest could explain the greater rate of torque development and maximal plantar flexion torque after one week of motor imagery training.”


S.Grospretre, T.Jacquet, F Lebon, C.Papazanthis. A.Martin

Neural mechanisms of strength increase after one-week motor imagery training

European Journal Of Sport Sciences – Volume 18 #2 – 2018 – page 209


Mind-Body medicine……

Mind-body medicine is founded on the basic principle that the brain controls or influences the function of all cells in the body by direct connection to them via the nervous system, or via chemical interaction via release of hormones or substances called neuro-peptides. Hence the importance of and awareness of the existence of mind-body medicine. And the importance of utilizing mind-body medicine and integrating into the practice of medicine in the United States.




TheETG mind-body medicine —–

http://theetgtrackclub.com/documents/TheETGmindbodymed.pdf

.

TheETG human psychology —–

http://theetgtrackclub.com/documents/TheETGpsychology.pdf






TheETG recovery, restoration, adaptation —– 






http://theetgtrackclub.com/documents/TheETGRecoverRestoreAdaptMasterOfSport.pdf






			
			

				
			


				
														

				
					
Mar 3, 2018 | 
TheETG applied sport sciences

One of the several arguments in favor of long rather than short rest periods in interval workouts regardless of whether the workout is comprised of sprints or distance reps……..


“Repeated sprint training consists of a series of brief maximal sprints, 3–7 seconds in duration, separated by short rest periods of less than 60 seconds. However, little is known about the influence of different rest period lengths between sprints on performance adaptation.”


“We determined the influence of inserting long rest periods during repeated sprint training on performance adaptation in competitive athletes.”


“21 well-trained athletes were separated into either the short rest period group (SHORT; n = 10) or the long rest period group (LONG; n = 11).”


“The training protocol for both groups consisted of two sets of 12 × 6-seconds maximal cycle sprints with 24 seconds of rest between sprints. However, in the LONG group, an active rest period of 7 minutes was inserted every three sprints to attenuate the power output decrement during the latter half of the sprints.”


“The training was performed 3 days per week for 3 weeks.”


“Maximal power output during the repeated sprint test was significantly increased only in the LONG group.”


“These results suggest that repeated sprint training with insertion of longer rest periods is an efficient strategy for improving maximal power output compared with the same training separated by short rest periods alone.”


A.Ikutomo, N.Kasai, K Goto

Impact of inserted long rest periods during repeated sprint exercise on performance adaptation

European Journal Of Sport Sciences – Volume 18 #1 – 2018 – page 47


			
			

				
			


				
														

				
					
Feb 11, 2018 | 
“…..coping strategies used by elite athletes in response to emotional abuse experienced within the coach–athlete relationship. The athletes in this study adopted emotion- and avoidance-focused coping strategies to manage their feelings in the moment that emotional abuse occurred.”


“Over time, athletes accessed support networks and engaged in sense making to rationalize their experiences. The potential of coping-level intervention to develop individual resources and to break the cycle of emotional abuse in sport is highlighted.”


“We suggest that as primary agents of ensuring athlete’s protection, sport psychologists need appropriate safeguarding training.”


E.Kavanagh, L Brown, I Jones

Elite Athletes’ Experience of Coping With Emotional Abuse in the Coach–Athlete Relationship

Journal Of Applied Sport Psychology – Volume 29 #4 – 2017 – page 402


			
			

				
			
				
			


				
														

				
					
Dec 15, 2017 | 


TheETG food & supplements —– 






http://theetgtrackclub.com/documents/TheETGmeganutrientsMasterOfSport.pdf












 


 


 


 


 


 


 


 


			
			

				
			


				
														

				
					
Nov 7, 2017 | 
“Eating well”.

If you grew up in America and want to move into the realm of “eating well”, or eating better, or eating “healthy”, you are at some point going to have to confront and overcome the cultural dogma you were indoctrinated into. The purpose here being to provide you with a clean slate from which to get started learning how to “eat well”.


Cultural dogma #1 = Breakfast, lunch, and dinner. The cultural dogma of “3 square meals a day”, each with a designated time frame. Ya gotta lose this.




Cultural dogma #2 = Each meal has to be comprised of a balanced consumption of food items from a set of identified food groups. Ya gotta let this go too.




Cultural dogma #3 = Food item X is a “breakfast” food, not to be consumed outside the designated time frame. Food item Z is a dinner food, not to be consumed outside the designated time frame.




Cultural dogma #4 = all snack foods, desert foods, and psuedo-meal foods are the same…..They’re all “junk foods”.




Reality…..food items such as organic thin crust “supreme” pizzas are among –the– most nutrient dense food items known to man.

Reality…..food items such as organic apple pie, organic cheese cake contain extraordinarily high levels of cell–necessary poly and mono unsaturated fatty acids, essential for brain function, immune cell function, and for production and repair of cell membranes throughout the human body.


In the quest to “eat well” its necessary to put data ahead of dogma.


Avoiding so-called “junk foods” that are packed with nutrients won’t help you eat well. Avoiding some foods in the evening because they’re “breakfast foods” won’t help you eat well. Avoiding some foods in the morning because they’re “dinner foods” won’t help you eat well.

To “eat well” you’re gonna have to remove the artificial, culturally indoctrinated time of day designations from food items.


Not all fats are the same.

Eating “a low fat diet” is more likely to prevent you from consuming required levels of essential fats than it is to help you with weight loss or maintaining weight loss…..and more likely to contribute to long term health problems that will begin showing up in no uncertain terms in your 50’s and 60’s.


The word “calorie” has no place in human nutrition.

Your cells don’t care about how many calories you consume.

They don’t care about what percentage of the food you consume is comprised of fat, protein, or carbohydrate.

They care about grams, milligrams, micro-grams, nano-grams of nutrients.

And they don’t do averages…..X calories per day. They do absolutes.

The cells of your body need what they need when they need it.

Today’s needs are not tomorrow’s or last week’s.

Learn to think and reason in these terms.


Once you’ve deleted the dogma, creating a standardized nutrient dense written food plan that repeats every few days may prove to be the easiest approach to truly getting started “eating well”, eating better, eating “healthy”.






			
			

				
			


				
														

				
					
Oct 17, 2017 | 
[Pitsiladis] “Many of these compounds in a highly-trained individual do absolutely nothing from the point of view of enhancing performance…..”


“…Athletes think if it’s on a list, it works.”


[Roger Pielke Jr, director of the Sports Governance Centre at the University of Colorado-Boulder, CO, USA]…..“WADA’s expansion of banned substances has created a conflict of interest because “a bigger list implies a need for more tests and more testing, which both imply an expansion of the anti-doping industry…..”






S.Devi

Overhaul of global anti-doping system needed

Lancet — Volume 387 #10034 — May 28, 2016 — page 2188




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ETG info: drugs & drug testing, sham & scam —–

http://theetgtrackclub.com/documents/TheETGstopdrug.pdf


 




			
			

				
			


				
														

				
					
Sep 27, 2017 | 
“Oral contraceptive use reduces peak aerobic capacity…..”


“….oral contraceptive use dampened V˙O2peak and Q˙peak adaptation.“


“Therefore, oral contraceptive use should be verified, controlled for, and considered when interpreting physiological adaptations to exercise training in women.”


M.A.Schaumberg, et al

Oral Contraceptive Use Dampens Physiological Adaptations to Sprint Interval Training

Medicine & Science in Sports & Exercise — Volume 49 #4 — April 2017 — page 717

.




ETG info: birth control via ovulation detection —–






http://theetgtrackclub.com/documents/TheETGnodrugbirthcontrol.pdf






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ETG info: drugs & drug testing, sham & scam —–






http://theetgtrackclub.com/documents/TheETGstopdrug.pdf




 


			
			

				
			


				
														

				
					
Sep 27, 2017 | 
“Using a novel technique of high-density surface EMG decomposition and motor unit tracking, we compared changes in the properties of vastus medialis and vastus lateralis motor unit after endurance and high-intensity interval training.”


“16 men were assigned to the endurance or the high-intensity interval training group….”


“……performed six training sessions for 14 days.”


“Each session consisted of 8 – 12 × 60-seconds intervals at 100% peak power output separated by 75 seconds of recovery (high-intensity interval training) or 90–120 minutes continuous cycling at ~65% V˙O2peak (endurance).”


“The high-intensity interval training group showed enhanced maximal knee extension torque by ~7% (P = 0.02) and was accompanied by an increase in discharge rate for high-threshold motor unit (≥50% knee extension MVC).”


“By contrast, the endurance group…..showed no change in motor unit discharge rates.”


“High-intensity interval training and endurance induce different adjustments in motor unit discharge rate despite similar improvements in cardiopulmonary fitness. Moreover, the changes induced by high-intensity interval training are specific for high-threshold motor units. For the first time, we show that high-intensity interval training and endurance induce specific neuromuscular adaptations, possibly related to differences in exercise load intensity and training volume.”




E. Martinez-Valdes, et al

Differential Motor Unit Changes after Endurance or High-Intensity Interval Training

Medicine & Science in Sports & Exercise — Volume 49 #6 — June 2017 — page 1126




			
			

				
			


				
														

				
					
Sep 18, 2017 | 






Cognitive Behavior Therapy [CBT]






Cognitive Behavior Therapy [CBT] and Cognitive Enhancement Therapy tend to be the among the only treatments for depression, schizophrenia, and various forms of “mental illness” that address the underlying issues of brain cell loss. 






Arguably “mental illness” is due to brain cell loss. 






The drug approach focuses on neurotransmitters, ignoring the loss of brain cells that produce the neurotransmitters. 




















National Association Of Cognitive Behavioral Therapy [CBT]






http://www.nacbt.org/






 






—– find a CBT practitioner in your area






http://www.nacbt.org/find-a-therapist/






 






—– Online counseling in Cognitive Behavioral Therapy 






http://www.nacbt.org/cbt-online-cognitive-behavioral-therapy-from-a-certified-cognitive-behavioral-therapist/








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“Depression is one of the most prevalent and debilitating of the psychiatric disorders. Studies have shown that cognitive therapy is as efficacious as antidepressant medications at treating depression, and it seems to reduce the risk of relapse even after its discontinuation.” 






.






R.J.DeRubeis 






Cognitive therapy vs. medications for depression: Treatment outcomes and neural mechanisms 






Nature Reviews Neuroscience…..Volume 9 #10….October 2008….page 788 – 796






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“Many studies have confirmed the efficacy of cognitive behavioral therapy (CBT) as a treatment for depression. This study explored the mechanism of cognitive behavioral therapy from the perspective of individuals’ problem-solving appraisal.” 






 






“Findings supported the research hypothesis that the more individuals improved their problem-solving appraisal, the more their depression decreased.” 






 






“Additionally, it was discovered that the poorer individuals’ problem-solving appraisal before the cognitive behavioral therapy, the more improvement they had on depression and problem solving appraisal after the cognitive behavioral therapy.” 






 






“In sum, findings suggested that problem-solving appraisal might play an important part in cognitive behavioral therapy for depression reduction…..” 






 






Szu.Y.Chen et al 






The Effect of Cognitive Behavioral Therapy (CBT) on Depression: The Role of Problem-Solving Appraisal 






Research on Social Work Practice……Volume 16 #5……September 2006…..page 500 – 510 






———————————————






 






“The evidence base for cognitive behavioral therapy (CBT) for depression is discussed…….identifies the need to deliver evidence-based psychosocial interventions and identifies cognitive behavioral therapy as having the strongest research base for effectiveness….” 






 






G.Whitefield, et al 






The evidence base for cognitive–behavioural therapy in depression: delivery in busy clinical settings 






Advances in Psychiatric Treatment….Volume 9….2003…..page 21 – 30






————————————————–






 






“Cognitive rehabilitation has shown efficacy in improving cognition in patients with schizophrenia….”






 






“…..examine differential changes in brain morphology in early course schizophrenia during cognitive rehabilitation vs supportive therapy”






 






“A 2-year trial with annual structural magnetic resonance imaging and cognitive assessments.”






 






“Cognitive enhancement therapy is an integrated approach to the remediation of cognitive impairment in schizophrenia that uses computer-assisted neurocognitive training and group-based social-cognitive exercises.”






 






“Patients who received cognitive enhancement therapy demonstrated significantly greater preservation of gray matter volume over 2 years in the left hippocampus, parahippocampal gyrus, and fusiform gyrus, and significantly greater gray matter increases in the left amygdala….”






 






“Less gray matter loss in the left parahippocampal and fusiform gyrus and greater gray matter increases in the left amygdala were significantly related to improved cognition and mediated the beneficial cognitive effects of cognitive enhancement therapy.”






 






“Cognitive enhancement therapy may offer neurobiologic protective and enhancing effects in early schizophrenia that are associated with improved long-term cognitive outcomes.”






 






S.M.Eack, et al






Neuroprotective effects of cognitive enhancement therapy against gray matter loss in early schizophrenia: results from a 2-year randomized controlled trial






Archives Of General Psychiatry…..Volume 67 #7……May 2010…..page 674 – 682




			
			

				
			


				
														

				
					
Aug 29, 2017 | 
“Resistance training with ibuprofen supplementation…..”

“…..interactions for total bone content…..were significant. Resistance training with ibuprofen decreased total bone content (−1.5%)….”


“Ibuprofen consumed immediately after resistance training had a deleterious effect on bone mineral content…..”



D.Whitney, et al

Effects of Ibuprofen and Resistance Training on Bone and Muscle: A Randomized Controlled Trial in Older Women

Medicine & Science in Sports & Exercise — Volume 49 #4 — April 2017 — page 633


My FDA warning of the week

[July 9, 2015]…..“The U.S. Food and Drug Administration is strengthening an existing label warning that non-aspirin nonsteroidal anti-inflammatory drugs increase the chance of a heart attack or stroke.”


“Examples of nonsteroidal anti-inflammatory drugs include ibuprofen, naproxen, diclofenac, and celecoxib.”


“Patients taking nonsteroidal anti-inflammatory drugs should seek medical attention immediately if they experience symptoms such as chest pain, shortness of breath or trouble breathing, weakness in one part or side of their body, or slurred speech.”


“The risk of heart attack and stroke with nonsteroidal anti-inflammatory drugs, either of which can lead to death, was first described in 2005 in the Boxed Warning and Warnings and Precautions sections of the prescription drug labels.”


“Patients and health care professionals should remain alert for heart-related side effects the entire time that nonsteroidal anti-inflammatory drugs are being taken. We urge you to report side effects involving NSAIDs to the FDA MedWatch program, using the information in the “Contact FDA” box at the bottom of the page.”




			
			

				
			


				
														

				
					
Aug 5, 2017 | 
Hamstring, calf, or quad issues occur at times when your fitness level is moving forward. 

The rate of tissue tightening as your fitness level progresses in any given week may exceed the rate [frequency of stretching] and/or effectiveness of your stretching protocol. Such issues may be independent of the strength or lack there-of…of those tissues. Strength training is the most effective rehab approach but not the primary mechanism of prevention. Stay anabolic and do formal stretch sessions somewhat frequently to keep up with the rate of tissue tightening as your fitness level moves forward. Do these things and you remove the major limitations and road blocks that are embedded in most traditional approach training programs in our sport. 


TheETG range of motion —– http://theetgtrackclub.com/documents/TheETGromsMasterOfSport.pdf


			
			

				
			


				
														

				
					
Aug 4, 2017 | 
“Although there is obviously a training stimulus beyond which any additional load or stimulus does not induce further desired adaptation, the control mechanisms for the adaptive process require regular periods of overload…..”


“However, an imbalance between training frequency and subsequent recovery may give rise to an accumulation of training stress that results in a suboptimal adaptation response in skeletal muscle, termed overtraining. Therefore, the frequency of overload is important in defining the training stimulus, with adequate recovery required to ensure optimal muscle adaptation.”


V.Coffey, et al

Effect of High-Frequency Resistance Exercise on Adaptive Responses in Skeletal Muscle

Medicine & Science in Sports & Exercise…..Volume 39 #12…..December 2007…..page 2135-2144


 


“The production of reactive oxygen and nitrogen species……” 


“Low to moderate doses of reactive oxygen and nitrogen species play a role in muscle adaptation to endurance training, but an overwhelming increase in reactive oxygen and nitrogen species may lead to increased cell apoptosis and immunosuppression, fatigued states and underperformance.”


 


N.A. Lewis, et al
Redox Homeostasis in the Elite Endurance Athlete
Sports Medicine.....Volume 45 #3.....March 2015....page 379


			
			

				
			


				
														

				
					
Jul 21, 2017 | 
Help your athletes avoid getting sick by avoiding group think.


Group think. When you’re out and about, count the number of sinks and soap dispensers next to the door handle of your office building, school classroom, or college class building that 20 to 500 people have touched so far today. How many are located next to the elevator button or auto-door button you just touched that were previously touched by 50 to 300 people so far today. How many sinks and soap dispensers are located next to that person you just shook hands with.


Group think. You’re watching that dude in the bathroom wash his hands like he’s scrubbing for surgery. But what’s this. On his way out he sneezed into his hand, then grabbed the door handle to pull it open and leave. Hmmm, those 10 guys that left after him grabbed that handle. Now they’re using that hand to rub their nose or put french fries in their mouth.


Stepping out of group think and into critical thinking.

Cold and flu viruses don’t get into your body unless –you– put them there. The adhesion molecules that viruses and bacteria use to cling to your hands can be overcome by wiping your hands on your clothes. Since the answer to the questions asked at the beginning of this post is zero [0], the assumption is that you are wearing clothes and thus you don’t need a sink and soap dispenser to be located next to everything you touch.


Group think. That anti-bacteria liquid-gel dispenser in the hallway or next to the door in you office building or school. Are you certain that stuff works? Or is it just another thing that protein pumps or something else along the membrane of a virus or bacteria will adjust to over time, further contributing to the “super bug” phenomena.

And cleaning the common surfaces at home. Are you sure that anti-bacterial spray stuff you got at the grocery store is more lethal to viruses and bacteria than a basic spray bottle into which you put water, baking soda, and salt, with no super-bug producing after-effect.


Viruses don’t get into your body unless –you– put them there.

—– program into your brain a deeply ingrained habit to wipe your hands off on your clothes after you touch common surfaces when you’re out and about, after you’re done with the grocery cart, after you shake hands with somebody, after you push open the door to –leave– the public bathroom, office building, college dorm, etc, etc, etc..


—– program into your brain a deeply ingrained habit to wipe your hands off on your clothes before you use them to rub or touch your eyes―nose–mouth.


TheETG Competent Self-Care Packets

TheETG Immune System

http://theetgtrackclub.com/documents/TheETGimmuneboost.pdf


			
			

				
			


				
														

				
					
Jul 12, 2017 | 
programmed fluid intake -vs- make it up as you go along…….

“Drinking ad libitum during exercise often leads to dehydration…..”

“…..to study the effect of a prescribed hydration protocol matching fluid losses on a simulated 30-km criterium-like cycling performance in the heat….”




“10 elite heat-acclimatized male endurance cyclists performed three sets of criterium-like cycling,

which consisted of a 5-km cycling at 50% power max followed by a 5-km cycling all out at 3% grade (total 30 km).”

.

“Participants rode the course on two separate occasions and in a counterbalanced order, during either ad libitum drinking (drink water as much as they wished) or prescribed drinking (drink water every 1 km to match fluid losses).”

.

“The data suggested that prescribed drinking to match fluid losses during exercise in the heat provided a performance advantage because of lower thermoregulatory strain and greater sweating responses.”

.

Bardis, et al

Prescribed Drinking Leads to Better Cycling Performance than Ad Libitum Drinking

Medicine & Science in Sports & Exercise — Volume 49 #6 — June 2017 — page 1244


 






			
			

				
				

				
 
			

				
				
				
				
			

				

				
				
				
				
				

				
				
				
				
				
			

				
				
				
				
				
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