Tony Boutagy

New Site www.tonyboutagy.com

2011-03-06T13:23:00.000-08:00

I will now be using www.tonyboutagy.com for all my blogs, articles and course information. I also use www.twitter.com/tonyboutagy for short updates. I will keep this site up for those who would like to refer back to old posts.

Exercise Technique Workshops

2011-01-30T18:58:00.000-08:00

On Tuesday 22nd February & Tuesday 1st March, Tony will be running a short exercise technique workshop aimed at exploring correct technique on the major lower body strength exercises (22nd Feb) and upper body exercises (1st March).

Tony will explain the finer points of correct technique for many different upper and lower body exercises, both common and advanced, and when to use them in a client's development. Exercises discussed include:
Trap bar deadlifts
Cambered bar and safety bar squats
Front and back squats
Deadlift variations
The use of bands and chains for pressing, squatting and pulling
Glute ham raise
Reverse hypers
Chin up and pressing variations
Rowing and pulling options
Thick bar exercises
And much more

The workshop will be held at the Boutagy Fitness Institute, Suite 4, 7-13 Paraween St, Cremorne, NSW 2090 from 2.00 to 5.00pm on the above dates.
Course Conductors: Tony Boutagy & Rachel Luff
Cost $250 for each workshop
To sign up please email Tony on tonyboutagy@gmail.com

New Courses for 2011

2011-01-30T18:47:00.000-08:00

CEC Accredited Level 1 Internships will be help on the following dates:

Lower Body: Monday to Thursday 7th-10 March, 1.00-5.00 pm
Upper Body: Monday to Thursday 14th-17th March, 1.00-5.00 pm

The completion of both courses gives the attendee 15 CECs.

These courses will teach you:

• Efficient methods to assess your clients' flexibility
• Flexibility prescription - how to choose the appropriate type of stretching
• How to perform different stretches for each muscle group
• Strength testing & muscle balance ratios
• Optimal training methods for each muscle group
• Strength training programming for the general preparation phase
• Sample workouts to fix imbalances
• Exercise progressions
• Short-term periodization for the general preparation phase

The course will be held at the Boutagy Fitness Institute, Suite 4, 7-13 Paraween St, Cremorne, NSW 2090 from 1.00 to 5.00pm on the above dates.
Course Conductors: Tony Boutagy & Rachel Luff
Cost $600 for each module
To sign up please email Rachel on rachel@rachelluff.com

What I trained Last Week

2010-12-06T15:38:00.000-08:00

My training partner, Rachel Luff, has just posted what we did in training last week on her blog
http://www.rachelluff.com/?p=172

A Fat Loss Program for the Summer Holidays

2010-12-02T11:29:00.000-08:00

My favourite time of the year when training the non-athletic population is the month leading up to the Christmas break. A solid foundation of strength has been laid over the previous months of training, allowing me to increase the exercise complexity and volume at the same time. By using several 'bang for you buck' exercises, short rest intervals, high training volume and total body workouts, I can design sessions aimed at maximizing fat loss just as bikini season arrives.

Here is a strength workout designed for fat loss that one of my female clients is currently performing. Seeing her lying on the floor afterwards unable to speak coherently made me want to blog the workout. It is a 3-day split, best performed on Monday, Wednesday & Friday. The methodology used is a modified Giant Set, alternating unrelated muscle groups. I have utilyzed Undulating Periodization by varying the repetition range on each session to maximize different muscle fibre groups (Monday: 12RM, Wednesday: 8RM, Friday: 15RM). Each session should be performed 3 times each, lasting a total of 3 weeks. Note how the final exercise of the week is performed. I learnt that little nugget from the great Charles Poliquin. Finally, I should note, on day-2 I have used two body weight exercises (push ups and inverted rows). This program is for a female who reaches failure on both movements when fatigued, making them excellent choices for her as they are whole body, multiple joint exercises. If a client does not fail in the desired repetition range, then their suitability on a program like this questionable and their free weight equivalent must be used instead.

Day One:
A1. Deadlifts on a podium, 5x12 on a 30X0 tempo, rest 10 seconds
A2. Bench press, medium grip, 5x12 on a 30X0 tempo, rest 10 seconds
A3. Glute ham raise, 5x12 on a 30X0 tempo, rest 10 seconds
A4. Bent over row, underhand grip, 5x12 on a 30X0 tempo, rest 10 seconds
A5. Back foot elevated dumbbell lunge, 5x12 on a 20X0 tempo, rest 180 seconds

Day Two:
A1. Trap bar deadlifts, 5x8 on a 40X0 tempo, rest 10 seconds
A2. Push ups,5x8 on a 40X0 tempo, rest 10 seconds
A3. Front squats, heels elevated,5x8 on a 40X0 tempo, rest 10 seconds
A4. Inverted rows,5x8 on a 40X0 tempo, rest 10 seconds
A5. Siff barbell rollouts,5x8 on a 40X0 tempo, rest 180 seconds

Day Three:
A1. Back squats, 5x15 on a 30X0 tempo, rest 10 seconds
A2. Incline barbell press, medium grip, 5x15 on a 30X0 tempo, rest 10 seconds
A3. Romanian deadlifts, 5x15 on a 30X0 tempo, rest 10 seconds
A4. Seated row, pronated grip, 5x15 on a 30X0 tempo, rest 10 seconds
A5. Pivot leg press, 5 x 2 minutes on a 20X0 tempo, rest 180 seconds

Enjoy, and remember, if you don't lie star fish on the ground unable to know where you are and what year it is, you didn't do it right!

Tony,
Cremorne

CEC APPROVED LEVEL ONE INTERNSHIP MODULES

2010-11-11T12:50:00.000-08:00

UPPER AND LOWER BODY LEVEL ONE INTERNSHIPS
The next Lower Body Level One Internship will be held on the weekend of the 20-21 November and the Upper Body Module will be on the weekend of the 27-28 November. CECs for these modules to be finalized this week.

These courses will teach you:

• Efficient methods to assess your clients' flexibility
• Flexibility prescription - how to choose the appropriate type of stretching
• How to perform different stretches for each muscle group
• Strength testing & ratios
• Optimal training methods for each muscle group
• Strength training programming for the general preparation phase
• Sample workouts to fix imbalances
• Exercise progressions
• Concepts in periodization
• Short-term periodization for the general preparation phase

The course will be held at the Boutagy Fitness Institute, Suite 4, 7-13 Paraween St, Cremorne, NSW 2090 from 9.00 to 5.00.
Course Conductors: Tony Boutagy, Phil Roberts & Rachel Luff
Cost $600 for each module
To sign up please email tony.boutagy@bigpond.com

NEWS AND NEXT COURSES

2010-10-08T00:28:00.000-07:00

Finally, www.tonyboutagy.com has been updated. This site is collaboration with my two colleagues Rachel Luff and Phil Roberts and will provide information on upcoming courses, articles and question and answers. I hope you find it useful.

PROGRAMMING FOR HYPERTROPHY WORKSHOPS
The next two weekends I will be heading around Australia giving a day talk on training for hypertrophy. The seminar is being sponsored by Network and I’ll be in Adelaide on the 16th of October and Perth on the 17th. Then the following weekend I’ll be in Melbourne on the 22nd, Brisbane on the 23rd and Sydney on the 24th. I will be discussing how I approach setting up hypertrophy programs for beginners, intermediate and advanced clients, with emphasis on exercise selection, technique, overload techniques and short-term periodization models. If you are interested in attending, please contact Australian Fitness Network on 02 8412 7400.

STRENGTH TRAINING & GLYCEAMIC CONTROL
On the 26th I will be giving at talk to medical doctors on the role strength training plays in controlling glucose and insulin levels in the type II diabetic and pre diabetic patient. I am really looking forward to giving this lecture, as I have a real passion for using nutrition, exercise, nutraceuticals and botanicals in the treatment of the metabolic syndrome. Hopefully this will give the GPs and better understand of what personal trainers can do to help improve the health of their at-risk patients.

UPPER AND LOWER BODY LEVEL ONE INTERNSHIPS
The next Lower Body Level One Internship will be held on the weekend of the 20-21 November and the Upper Body Module will be on the weekend of the 27-28 November.

These courses will teach you:

• Efficient methods to assess your clients' flexibility
• Flexibility prescription - how to choose the appropriate type of stretching
• How to perform different stretches for each muscle group
• Strength testing & ratios
• Optimal training methods for each muscle group
• Strength training programming for the general preparation phase
• Sample workouts to fix imbalances
• Exercise progressions
• Concepts in periodization
• Short-term periodization for the general preparation phase and for general strength

LEVEL TWO & THREE AFTERNOON MODULES
From 1.00-5.00, Monday to Friday on the 8th-12th November, I will be running several level two and three modules:
Monday: Level 2 - The Science and Practice of Interval Training
Tuesday: Level 2 - Overload Techniques for Strength & Hypertrophy
Wednesday: Level 2 - Programming & Periodization for Strength & Hypertrophy
Thursday: Level 3 – A Comprehensive Approach to Fat Loss
Friday: Level 3 – Treating the Metabolic Syndrome Naturally with Nutrition, Exercise & Nutraceuticals
Each Module is $165 or $800 for all five courses. To book your place, please email tony.boutagy@bigpond.com

NEW LEVEL TWO MODULE: TRAINING THE ENDURANCE ATHLETE
I and Rachel Luff will be running a module for the Level Two Program on training the endurance athlete on Saturday December the 4th from 9.00 to 5.00. We will discuss testing methods, training techniques, methodologies and periodization models for running, cycling, swimming and triathlon. Nutrition, supplementation and strength training for the endurance athlete will also be discussed. The information will be applicable for the recreational athlete to the sub elite. The price for the day is $300. To book your place, please email Rachel on rachel@rachelluff.com

The Next Level One, Module Two

2010-09-19T03:13:00.000-07:00

The next Level One Internship will be Module Two: Strength & Flexibility Testing and Prescription for the Upper Body on September 25th & 26th, 2010, 9.00am – 5.00pm

This course will teach you:

• Efficient methods to assess your clients' flexibility
• Flexibility prescription - how to choose the appropriate type of stretching
• How to perform different stretches for each muscle group
• Strength testing & ratios
• Optimal training methods for each muscle group
• Strength training programming for the general preparation phase
• Sample workouts to fix imbalances
• Exercise progressions
• Concepts in periodization
• Short-term periodization for the general preparation phase and for general strength

The course will be held at the Boutagy Fitness Institute, Suite 4, 7-13 Paraween St, Cremorne, NSW 2090
Course Conductors:Tony Boutagy & Rachel Luff
Cost $600
To sign up please email tony.boutagy@bigpond.com

The Boutagy Fitness Institute

2010-09-03T16:35:00.000-07:00

Introducing the new Boutagy Fitness Institute – First Courses in September!

I’m delighted to announce the launch of the Boutagy Fitness Institute. This new education institute has grown out of the popularity of the courses I have been offering over the past few years.

Our Mission Statement

We will provide up-to-date, evidence-based education to personal trainers that will have an immediate positive impact on their careers. We aim to set the gold standard for personal training education in Australia. We will achieve this by outstanding service, consistent excellence in delivery and the highest standards of integrity.

I have personally selected a teaching faculty from colleagues with whom I have been working closely and have mentored over a number of years. This has enabled us to hugely expand the scope of the courses we offer at our facility here in Cremorne.

This month we will be launching our website at www.tonyboutagy.com which we hope will be a valuable resource for you on all topics related to personal training.

We will be posting regular free material including articles, sample workouts and answers to your training questions.

Also on our website you will find a listing of all our courses, which have been put together based on our industry experience and on feedback from trainers who have attended our previous courses. These are some of the areas we will be covering:

• Optimal program design and nutrition for fat loss
• Advanced Strength & Hypertrophy
• Rehabilitation of all major joints
• How to read and interpret research
• Endurance training for athletes & general populations
• Sports nutrition
• Nutrition to prevent diseases of civilisation

Our first courses, to be held in September, will be as follows:

Strength & flexibility testing and prescription for the Lower Body & Core

September 18th & 19th, 2010, 9.00am – 5.00pm
At Boutagy Fitness Institute, Suite 4, 7-13 Paraween St, Cremorne, NSW 2090
Course Conductors: Tony Boutagy & Phil Roberts
Cost $600
To sign up please email tony.boutagy@bigpond.com

Strength & flexibility testing and prescription for the Upper Body

September 25th & 26th, 2010, 9.00am – 5.00pm
At Boutagy Fitness Institute, Suite 4, 7 Paraween St, Cremorne, NSW 2090
Course Conductors:Tony Boutagy & Rachel Luff
Cost $600
To sign up please email tony.boutagy@bigpond.com

These courses will teach you:

• Efficient methods to assess your clients' flexibility
• Flexibility prescription - how to choose the appropriate type of stretching
• How to perform different stretches for each muscle group
• Strength testing & ratios
• Optimal training methods for each muscle group
• Strength training programming for the general preparation phase
• Sample workouts to fix imbalances
• Exercise progressions
• Concepts in periodization
• Short-term periodization for the general preparation phase and for general strength

Please keep in touch via our website and I hope to one day meet you personally on one of our courses.

Regards,

Tony

LEVEL 3, MODULE 1 & 2

2010-05-20T17:55:00.000-07:00

I am pleased to announce that the Level III course will commence this August.

Level III consists of three modules, held over separate days. The 1st two modules will run on the 15th August and the 22nd August. The third will held at a later time.

Sunday 15th August
Module 1: Advanced Postural Correction
· Theory of muscle balance approach to trunk stability and posture
· Major principles of postural correction and prescription
· Major types of adaptive change & identified changes
· Faulty movement patterns of the spine (kyphosis, lordosis, sway back, flat back)
· Faulty movement patterns of hips
· Faulty movement patterns of the shoulders

This module will be taught by renowned postural expert Dr Mark Mckean, PhD, CSCS.

Dr McKean will be teaching a 2-day posture related workshop at the Sydney Sports & Athletic Performance Centre over the two days prior to this day seminar. Please visit http://www.markmckean.com/ for more information on this workshop. It is highly recommended to do this workshop prior to Level 3, as the assumed knowledge will be higher for the one-day module.

Sunday 22nd August
Comprehensive Fat Loss
* Laboratory testing for road blocks in fat loss;
* Gut health and its impact on insulin resistance and fat loss;
* Nutrition & supplementation in optimizing health and fat loss;
* Optimal resistance training programs;
* Aerobic training prescription;
* Sleep and lifestyle interventions.

Treating Metabolic Syndrome with Nutrition, Supplements & Exercise
* Criteria for Diagnosis
* Nutritional Impact on Metabolic Syndrome
* Exercise & Metabolic Syndrome
* Exercise Guidelines
* Nutritional Treatment of Metabolic Syndrome

This module will be taught by Tony Boutagy.

The fees are $250 per module. Please email tony.boutagy@bigpond.com to reserve your spot.

The Next Level 1 & 2 Courses

2010-05-20T16:38:00.000-07:00

LEVEL 1
The next Level 1 course will be held at the Sydney Sports & Athletic Performance Centre in Cremorne over the two weekends of 17-18th and 24-25th July from 9.00-5.00. The topics covered include:

Module 1: Flexibility and strength testing for the upper body;

Module 2: Flexibility, strength exercise and program prescription for the upper body;

Module 3: Flexibility and strength testing for the lower body;

Module 4: Flexibility, strength exercise and program prescription for the lower body;

Module 5. Short-term periodization for strength in the general preparation phase of training.

The course fee is $1000.

LEVEL II
The next Level II Internship will be held between the 5th-9th of July from 1.00 to 5.00, held at the Sydney Sports & Athletic Performance Centre.

The topics to be covered include:

Module One: Advanced Strength Exercises & Training Methods
Strength Technique
Advanced Hypertrophy Based Methods
Maximal Strength Based Methods

Module Two: Programming for Interval & Endurance Training
Power Systems
The Contributions of Different Power Systems To Intense Exercise
Principles For Interval Program Prescription
Endurance Program Prescription
Polarization of Training

Module Three: The Development of Strength & Hypertrophy
Methods of Strength Training
Training Protocols To Induce Muscle Strength
Training Protocols To Induce Muscle Hypertrophy
Exercise Classifications
Sample Workout Plan For Maximal Strength
Sample Workout Plan For Hypertrophy
Training Splits

Module Four: Training Nutrition For Strength Training
Examining Sports Nutrition Claims
Three Major Nutrient Timing Windows
Pre Training Nutrition
During Training Nutrition
Post Training Nutrition

Module Five: Advanced Strength Assessment Tests
Strength assessments for the upper body

Strength assessments for the lower body

The course fee is $850.

For more information, on either courses, email tony.boutagy@bigpond.com

NEXT LEVEL 1 INTERNSHIP & FILEX 2010

2010-03-27T15:13:00.000-07:00

The next Level I internship will be held at the Sydney Sports & Athletic Performance Centre over 2 weekends in May (8-9th & 15-16th).

The course runs from 9.00 to 5.00 and the topics covered include:

Module 1: Flexibility and strength testing for the upper body;

Module 2: Flexibilty, strength exercise and program prescription for the upper body;

Module 3: Flexibility and strength testing for the lower body;

Module 4: Flexibility, strength exercise and program prescription for the lower body;

Module 5. Short-term periodization for strength in the general preparation phase of training.

The course fee is $1000.

For more information, email tony.boutagy@bigpond.com

On Thursday the 29th of April, I will be holding a pre-convention day workshop for Filex. It will be held at my gym in Cremorne and its entitled 5 Steps to Writing Better Strength & Hypertrophy Workouts. If you are interested in attending, please contact Australian Fitness Network www.fitnessnetwork.com.au

At Filex this year, I'll be speaking at a plenary session on the topic of designing fat loss programs. I will be covering the latest research and information on the following:
Laboratory testing;
Gut health;
Nutrition & supplements;
Resistance training;
Aerobic training;
Sleep and lifestyle changes.

I hope to see you there or in the expo feasting on protein samples from every booth!

Tony

Level II Internship March 22-26 2010

2010-03-06T11:15:00.000-08:00

We just completed the first level I course for the year. The emphasis on this internship was detailed programming during the initial phases of training to develop muscular balance and flexibility so future programs could include advanced methods and exercises without being held back by weak & tight muscles. I also drank a record amount of tea and, given that it was my birthday week, ate an unusually large amount of cake!

The next Level II Internship will be held between the 22-26 March from 1.00 to 5.00, held at the Sydney Sports & Athletic Performance Centre.

The topics to be covered include:

Module One: Advanced Strength Exercises & Training Methods
Strength Technique
Advanced Hypertrophy Based Methods
Maximal Strength Based Methods

Module Two: Programming for Interval & Endurance Training
Power Systems
The Contributions of Different Power Systems To Intense Exercise
Principles For Interval Program Prescription
Endurance Program Prescription
Polarization of Training

Module Three: The Development of Strength & Hypertrophy
Methods of Strength Training
Training Protocols To Induce Muscle Strength
Training Protocols To Induce Muscle Hypertrophy
Exercise Classifications
Sample Workout Plan For Maximal Strength
Sample Workout Plan For Hypertrophy
Training Splits

Module Four: Treating Metabolic Syndrome with Nutrition, Supplements & Exercise
Criteria for Diagnosis
Nutritional Impact on Metabolic Syndrome
Exercise & Metabolic Syndrome
Exercise Guidelines
Nutritional Treatment of Metabolic Syndrome

Module Five: Nutrition for the Prevention of Cancer
Laboratory Tests
Detoxification Pathways
Nutritional Effects on Cancer Prevention & Angiogenesis
Supplementation Effects on Cancer Prevention & Angiogenesis

Module Six: Post Training Nutrition For Strength Training
Examining Sports Nutrition Claims
Three Major Nutrient Timing Windows
Pre Training Nutrition
During Training Nutrition
Post Training Nutrition

The course fee is $850. For more information, email tony.boutagy@bigpond.com

Happy Christmas for 2009

2009-12-23T21:01:00.000-08:00

It’s Christmas Eve and I’m signing off for the year! I’ll be spending this summer on the Northern Beaches and a few days up in Forster visiting family and friends.

Throughout the year I collect books that I think I might want to read over my summer break and I just unpacked them onto my desk totally unaware of how many I had collected! Looks like I’ll be spending the better part of my holidays reading on the couch!

For the readers of my blog, thank you for your support this past year. I hope you have a great Christmas and summer with your loved ones, family and friends. See you in 2010!

Tony,
Avalon

Internships with Tony Boutagy Return for 2010

2009-12-03T12:46:00.000-08:00

The first internship for 2010 will be a Level I held at the Sydney Sports & Athletic Performance Centre between March 1-5.

The course runs from 9.00 to 5.00, Monday to Friday and the topics covered include:

Module 1: Length-tension and strength testing for the upper body;

Module 2: Flexibilty, strength exercise and program prescription for the upper body;

Module 3: Length-tension and strength testing for the lower body;

Module 4: Flexibility, strength exercise and program prescription for the lower body;

Module 5. Short-term periodization for strength in the general preparation phase of training.

The course fee is $1000.

For more information, email tony.boutagy@bigpond.com

Above is a picture of Igor Pekar pulling 210kg. Not bad for an IT man! Well done Igor.

NEW Level II Course November 2009

2009-10-08T21:53:00.000-07:00

The next Level II Internship will be held between the 2nd-6th November 2009 from 1.00 to 5.00, held at the Sydney Sports & Athletic Performance Centre.

The topics to be covered include:

Module One: Advanced Strength Exercises & Training Methods

Strength Technique

Advanced Hypertrophy Based Methods

Maximal Strength Based Methods

Module Two: Programming for Interval & Endurance Training

Power Systems

The Contributions of Different Power Systems To Intense Exercise

Principles For Interval Program Prescription

Endurance Program Prescription

Polarization of Training

Module Three: The Development of Strength & Hypertrophy

Methods of Strength Training

Training Protocols To Induce Muscle Strength

Training Protocols To Induce Muscle Hypertrophy

Exercise Classifications

Sample Workout Plan For Maximal Strength

Sample Workout Plan For Hypertrophy

Training Splits

Module Four: Treating Metabolic Syndrome with Nutrition, Supplements & Exercise

Criteria for Diagnosis

Nutritional Impact on Metabolic Syndrome

Exercise & Metabolic Syndrome

Exercise Guidelines
Nutritional Treatment of Metabolic Syndrome

Module Five: Nutrition for the Prevention of Cancer

Laboratory Tests

Detoxification Pathways

Nutritional Effects on Detoxification Pathways & Angiogenesis

Supplementation Effects on Detoxification Pathways & Angiogenesis

Module Six: Post Training Nutrition For Strength Training

Examining Sports Nutrition Claims

Three Major Nutrient Timing Windows

Pre Training Nutrition

During Training Nutrition

Post Training Nutrition

The course fee is $800. For more information, email tony.boutagy@bigpond.com

25 Lessons from the Latest Level I Internship

2009-09-20T23:06:00.000-07:00

Last week I ran the last Level I Internship for the year. I had a great week teaching, who I must say was, the most enjoyable group I've had the pleasure to teach. At the end of each day, I ask the group to write down the top 5 things they took from the day. One of the students who travelled from Perth, Lucy Morris, just sent me the top 25 lessons she learnt from the entire week. She's given me permission to post them here. It was great for me to see what people take from a week's worth information overload!

The Top 25 Things I learned after 1 week with Tony Boutagy

(in no particular order)

1. There is no such thing as a stupid question

2. If you can’t squat then you are not ready to train – still in the preparatory phase

3. How to use the Klatt Test results to address weaknesses in the lower body

4. Importance of calf and ankle flexibility in order to squat correctly

5. Strength training is the easiest part of a trainer’s job

6. How to perform a deadlift correctly

7. The importance of unilateral training in the structural balance phase

8. The process to follow in writing 3 consecutive programs

9. The effect of rest time on growth hormone production – 60 second rest

10. Increasing the load is the most important variable in strength training

11. Creating balance between both sides of the body is the first thing that must be addressed

12. The spotter should be heard but not seen

13. Always count reps backwards so the client knows where they are going

14. The weak limb rule – always work to the capacity of the weaker side in order to create a balance

15. If you can’t bench 15% more than your own body weight then you should not be doing dips

16. Isolation work is not dead – it is necessary because even though compound lifts will activate smaller muscle groups they do not exhaust them

17. In order to gain strength you must work to failure – for the first time I now truly understand what failure means

18. In the absence of sugar saturated fat will not have a negative impact on cholesterol levels

19. One of the highest concentration of resveratrol is in red wine, especially Pinot

20. Do not conduct your business via text message or facebook – if you want to be considered professional then you need to behave professionally

21. Keep your programs simple – use the best exercises in all their variations rather than being fancy for the sake of it

22. Abs are heavily involved in preventing movement not causing movement so think about how they need to be trained

23. Just because an exercise isn’t bad doesn’t necessarily make it good either – if there is a better way of doing something then do it

24. Understand the rationale behind every aspect of your own programming

25. Even though I have learned a lot in a short space of time I still have a vast amount to learn, and always will

Sunshine Coast 2009

2009-09-10T15:55:00.000-07:00

Last weekend I had the pleasure of giving two talks at the Sunshine Coast Fitness Summit. My only regret was that I didn’t get enough time to take in the scenery of the local area. I was fortunate enough to stay with legendary strength expert Mark McKean and his family, who again took me to my favourite Indian Restaurant on the coast for the buffet! A big thank you to the McKean family for looking after me and for Julie at the Sunshine Coast TAFE for bringing me up and running such a great conference.

Below is a brief summary of my talk on interval training, entitled Interval Training: An Efficient Tool For Improving Physical Capacity, Health & Fat Loss. I’ve included most of the information that was not in the notes for the delegates.

01. CLASSIFICATIONS
• Supramaximal Intervals = less than 2 minutes (‘all-out’ effort)
• Maximal Intervals = 2-10 minute intervals (close to maximum effort)
• Submaximal Intervals = greater than 10 minute intervals (anaerobic threshold pace)

02. THE FOUR DISTINCT ENERGY SYSTEMS
System 1:
Duration: up to 6 seconds
Primary Energy System: Phosphagen
Principal Fuel: ATP & CP

System 2:
Duration: 6 to 30 seconds
Primary Power System: Phosphagen & anaerobic glycolytic
Principal Fuel: ATP, CP & muscle glycogen

System 3(a):
Duration: 2 to15 minutes
Primary Power System: anaerobic glycolytic & aerobic glycolytic
Principal Fuel: Muscle glycogen & blood glucose

System 3(b):
Duration: 15 to 60 minutes
Primary Power System: aerobic glycolytic
Principal Fuel: Muscle glycogen & blood glucose

System 3(c):
Duration: 60 to 90 minutes
Primary Power System: aerobic glycolytic
Principal Fuel: Muscle glycogen, blood glucose & intra-muscular triglyceride

System 4:
Duration: longer than 90 minutes
Primary Power System: aerobic glycolytic & aerobic lipolytic
Principal Fuel: Muscle glycogen, blood glucose, intra and extra muscular triglycerides

03. INTERVAL TRAINING & PERFORMANCE
Endurance performance between 30 seconds and 2 minutes duration is enhanced most by supramaximal intervals (~4%).

Endurance performance over 2 minutes duration is enhanced most by intervals of maximal and supramaximal intensities (~6%).

The protocol used in research that has improved performance the most was 8 x 4-5 minutes with 6-90 seconds rest for 6 sessions, which improved 40-km cycling time trial between 4.6-8.3%.

MSSE 28:1427-1434. 1996
Eur. J. Appl. Physiol. 75:298-304. 1997
MSSE 31:736-741. 1999
Sportscience 8: 25-40. 2004

03. INTERVAL TRAINING & PERFORMANCE

Performance enhancement due to increased VO2max, lactate buffering ability and mitochondrial biogenesis.

MSSE 28:1427-1434. 1996
Eur. J. Appl. Physiol. 75:298-304. 1997
MSSE 31:736-741. 1999

04. INTERVAL TRAINING & HEALTH
Interval training has been shown to improve health & fitness in patients with coronary artery disease.

Eur. J. Cardiovasc. Prev. Rehabil. 11:216-222. 2004
Am. J. Cardiol. 95: 1080-1084. 2005
Epidemiological data shows that vigorous exercise is more protective against premature cardiovascular death than moderate-intensity exercise.

JAMA. 288: 1994-2000. 2002.
Eur. J. Cardiovasc. Prev. Rehabil. 13:798-804. 2006.

Interval training has been shown to improve health & fitness in patients with coronary artery disease and interval training is more effective than moderate-intensity exercise.

Eur. J. Cardiovasc. Prev. Rehabil. 11:216-222. 2004
Am. J. Cardiol. 95: 1080-1084. 2005
Scand. Cardiovasc. J. 42: 110-7. 2008

Exercise induces hypertrophy of the cardiomyocyte but the largest increases occur in response to interval training compared to moderate intensity exercise.

Cardiovasc. Res. 67: 16172. 2005

Interval training improves VO2max, stroke volume and left ventricular mass and contractility better than isocaloric programs at lower exercise intensity but longer duration.

MSSE. 39:665-71. 2007.

Heart failure patients improve VO2max and LV function better than moderate-intensity continuous training matched for the same caloric expenditure

Circulation. 115:3086-94. 2007.

Despite a small number of studies, more work is needed to address safety with at risk populations

ESSR. 37(3):139-146. 2009.

A leading research group has recently stated: “we have approximately 2000 hours with interval training in our laboratory in various patient groups, including heart failure, metabolic syndrome, coronary artery disease and hypertension, without any negative outcome.”

ESSR. 37(3):139-146. 2009.

05. THE EFFECTS OF INTERVAL TRAINING ON FAT LOSS
Interval training increases energy expenditure.

If energy expenditure exceeds energy intake over weeks and months then fat oxidation predominates and weight loss will follow.

Interval training increase the reliance on fat oxidation during continuous exercise sessions.

Two weeks (7- sessions) of 10 x 4-minutes resting 2 minutes increased fat oxidation 36% during a submaximal 60 minute cycling trial.

J. Appl. Physiol. 102: 1439-1447. 2007

An acute interval session increases insulin-independent glucose transport which lasts 1-3 hours after exercise ends

ESSR 36(2):58-63. 2008

Interval training improves insulin-mediated glucose uptake lasting 3-48 hours post exercise

ESSR 36(2): 58-63. 2008

Interval training increases insulin sensitivity and lowers fasting insulin

ESSR 37(2): 93-101. 2009

Interval training decreases fasting blood glucose and post prandial glucose

Nutrition 20(7-8): 716-27. 2004

Interval training decreases triglycerides and post prandial lipemia

Int. J. Obes. Relat. Metab. Disord. 28(6): 759-65. 2004.

The effects on insulin sensitivity and post prandial lipemia are immediate after exercise and persist 24-48 hours after training

Nutrition 20(7-8): 716-27. 2004.

Increases in whole body fat oxidation during exercise occur within 6-7 session or 2-3 weeks

JAP 102: 1439-1447. 2007.

Improvements are lost with 2 weeks of inactivity.

Appl. Physiol. Nutr. Metab. 34:411-419. 2009

Interval training improves glycogen storage similar to endurance training;

ESSR 36(2): 58-63. 2008.

Interval training increases fatty acid oxidation at rest, providing a negative energy balance is created

ESSR 37(2):93-101. 2009.
Am. J. Physiol. 273(3):E623-9. 1997.

Interval training - and exercise in general - does improve fat metabolism in muscle but does not increase 24-hour fat oxidation if an energy deficit is not created.

ESSR 37(2): 93-101. 2009

Interval training increases NO and reduces blood pressure chronically and acutely.

ACSM position stand

Interval training increases HDL-C and decreases LDL-C and TG levels

ACSM Position Stand 2009

Interval training increases mitochondrial enzymes involved in glucose (citrate synthase) and fat oxidation (bHAD) increasing the amount of fat oxidized during submaximal exercise.

JAP 102: 1439-1447. 2007.

Interval training increases signalling proteins involved in mitochondrial biogenesis to a similar extent that endurance training does

AMPK, p38MAPK, PGC-1α

Appl. Physiol. Nutr. Metab 34: 428-432. 2009

TWICE A DAY TRAININGINTERVAL TRAINING & FAT LOSS

Performing interval training with low muscle glycogen stores - such as performing two training sessions a day or during periods of carbohydrate restriction increases mitochondrial enzymes involved in carbohydrate and fat oxidation and increase whole body fat oxidation during submaximal exercise better than once a day training or training with normal glycogen stores.

JAP. 105: 1462-1470. 2008

In the study cited above, 7 subjects cycled 100 minutes steady state one day and performed interval training the next (8 x 5-min) six days per week for a 3-week period.

Another 7 subjects cycled 100 minutes steady state then performed the interval session 1-2 hours later. The next day was a rest day. The day ‘on’, day ‘off’ lasted 3 weeks.

Training twice per day increased resting muscle glycogen content, mitochondrial enzymes involved in the TCA cycle (citrate synthase), β oxidation (β HAD), electron transport chain activity (COX sub units) and rates of whole body fat oxidation during submaximal exercise more than training daily for 3 weeks.

INTERVAL TRAINING VS STRENGTH TRAINING
What’s the difference?

Strength training induces the PI3-k-mTOR complex cascade to increase protein synthesis and muscle cell growth.

Appl. Physiol. Nutr. Metab 34:403-410. 2009

ENDURANCE TRAINING

Endurance training induces increases the AMPK, p38MAPK, PGC-1α pathway which results in increased mitochondrial density and oxidative enzyme activity, termed mitochondrial biogenesis.

INTERVAL TRAINING

Although performed in a similar fashion to strength training - brief bouts of intense exercise with recovery periods in between

Interval training stimulates the AMPK-PGC-1α pathway and not the mTOR pathway in the 4-8 hours post training that result in increased mitochondrial biogenesis.

Appl. Physiol. Nutr. Metab 34:428-432. 2009

INTERVAL TRAINING VS STRENGTH TRAINING
Are they incompatible?

If performed in the same session, aerobic adaptation is unaffected but strength adaptation is negatively effected.

But if performed on separated days or 8 hours apart, then the answer is strength and interval training are not incompatible

Appl. Physiol. Nutr. Metab 34:355-361. 2009

2009-08-27T20:58:00.000-07:00

Next Friday I'll be heading back up to the Sunshine Coast to attend the annual Sunshine Coast Health & Fitness Summit. I'll be presenting 2 papers this year, one on interval training for performance, health and fat loss and one on developing structural balance in the upper body. I've just finished reading the entire 14th International Biochemistry of Exercise Conference – Muscles as Molecular and Metabolic Machines in preparation for my talks and I'm now inspired to go run some intervals at my local oval!

I will post the full notes of the talks in the week after I get back to Sydney. I'll also post my thoughts on restricting bench pressing range of movement, as this issue seems to keep popping up from time to time. Things happening in the next month: Level I course in September (14th-18th) and then a serious amount of writing to finish my PhD before Christmas holidays.

Finally, well done to the team that just completed their Level II. It was information overload for the week as we covered training for hypertrophy & strength, nutrition pre and post training, the natural treatment of the metabolic syndrome and endurance training.

Tony,
Avalon

LEVEL ONE INTERNSHIP SEPTEMBER 14-18

2009-07-30T16:20:00.000-07:00

The next Level I Internship will be held at the Sydney Sports & Athletic Performance Centre from the 14th-18th September 2009.

The course runs from 9.00 to 5.00, Monday to Friday and the topics covered include:

Module 1: Length-tension and strength testing for the upper body;
Module 2: Flexibilty, strength exercise and program prescription for the upper body;
Module 3: Length-tension and strength testing for the lower body;
Module 4: Flexibility, strength exercise and program prescription for the lower body;
Module 5. Short-term periodization.

The course fee is $1000.

For more information, email tony.boutagy@bigpond.com

Strength Program for Fat Loss

2009-07-09T19:47:00.000-07:00

Here is another sample program designed for fat loss. Again, the two primary principles are to elevate growth hormone levels and to significantly disrupt homeostasis, so that metabolism is elevated for many hours after training. Notice how the acute program variables have been designed to achieve these two goals: high volume (around 300 reps), total body, large muscle group and/or compound exercises, short rest intervals and set durations around 40 seconds. Finally, note that the first and second exercises are performed as straight sets and the final four exercises are performed as a circuit.

A. Snatch grip deadlifts, 4 x 8 on a 40X0 tempo, rest 60 seconds

B. Parallel chin ups, 4 x 8 on a 40-0 tempo, rest 60 seconds

C1. Lying leg curls, 4 x 8-10 on a 4010 tempo, rest 60 seconds

C2. Seated rows, close grip, 4 x 10-12 on a 4010 tempo, rest 60 seconds

C3. Horizontal back extensions, 4 x 10-12 on a 4010 tempo, rest 60 seconds

C4. Farmer’s walk, 4 x 40 seconds, rest 60 seconds

Perform this workout six times and then change the program and try something different. Enjoy.

Tony,
Avalon,
Sleep deprived due to the Tour de France

Level II Internship 10th-14th August 2009

2009-06-26T01:38:00.000-07:00

The next Level II Internship will be held between the 10th-14th August 2009 from 1.00to 5.00, held at the Sydney Sports & Athletic Performance Centre

The topics to be covered include:

Module One: Advanced Strength Exercises & Training Methods
• Strength Technique
• Advanced Hypertrophy Based Methods
• Maximal Strength Based Methods

Module Two: Interval Training
• Power Systems
• The Contributions of Different Power Systems To Intense Exercise
• Principles For Interval Program Prescription
• Endurance Program Prescription
• Polarization of Training

Module Three: The Development of Strength & Hypertrophy
• Methods of Strength Training
• Training Protocols To Induce Muscle Strength
• Training Protocols To Induce Muscle Hypertrophy
• Exercise Classifications
• Sample Workout Plan For Maximal Strength
• Sample Workout Plan For Hypertrophy
• Training Splits

Module Four: Treating Metabolic Syndrome with Nutrition, Supplements & Exercise
• Criteria for Diagnosis
• Nutritional Impact on Metabolic Syndrome
• Exercise & Metabolic Syndrome
• Exercise Guidelines
• Nutritional Treatment of Metabolic Syndrome

Module Five: Estrogen Detoxification
• Estrogen Metabolites
• Laboratory Tests
• Body Fat Distribution
• Detoxification Pathways
• Nutritional Effects on Detoxification Pathways
• Supplementation Effects on Detoxification Pathways
• Training Recommendations for Estrogen Dominance

Module Six: Post Training Nutrition For Strength Training
• Examining Sports Nutrition Claims:
• Three Major Nutrient Timing Windows
• Pre Training Nutrition
• During Training Nutrition
• Post Training Nutrition

The course fee is $800. For more information, email tony.boutagy@bigpond.com

Squatting: How I Teach the Squat and the Reasons Why

2009-05-28T15:48:00.000-07:00

The squat is widely regarded as the 'king' of the lower body strength exercises. There is no other equivalent in the gym that can develop flexibility, strength, activation of muscle tissue and hormonal response as well as the squat, or its derivatives. As with any advanced exercise, the correct technique is vital to getting the most out of the exercise and minimizing the risk of injury. But again, with most advanced exercises, there are as many interpretations of correct technique as there are trainers who are instructing the exercises. With that in mind, here is how I would teach a full squat and the reasons why I teach this way, and not the way you would perhaps commonly see it performed in your local gym.

Set up:
1. Set a barbell on the upper portion of the trapezius (for the back squat) or in the clean position with the bar on the clavicles and the elbows up and in (for a front squat);
2. Grip the barbell as close as possible to the outside of the shoulders and tuck the elbows in and under the bar. Maintain this position throughout the movement, as it keeps the load as close as possible the centre of mass.
3. Elevate the chin slightly.
4. Set the feet hips width apart and turn the toes out 15 degrees.

Descent:
1. The knees move directly forward as far as possible. As the knees travel forward, the hips lower down as low as flexibility allows, breaking at the knee and hip simultaneously;
2. Keep the back as erect as possible with the chest up;
3. The body is lowered under control until the hamstrings make contact with the calves;
4. The knees should travel forward over the toes;
5. The heel should remain flat on the floor.

Ascent:
1. The hips and knees extend together to bring the body back to the starting position.
2. Keep the torso as upright as possible throughout the ascent.

As you can see, I am advocating that the squat be performed through a full range of motion at the knees which allows the knees to translate forward of the toes. Although common place in strength and weightlifting settings, this is not the norm (putting it mildly!) in the fitness industry.

When I think of reasons why partial range squatting to 90 degrees (with restricted knee movement) has become the accepted way to squat in the fitness industry, two primary explanations come to mind: The first is that most people do not possess the requisite flexibility and strength to be able to perform the exercise through the full range of motion, so perhaps rather than developing the appropriate abilities, they have little option than to resort to the half squat instead. The second reason is because most trainers are taught that you should never squat deeper than thighs parallel to the floor or to let the knee travel past the toes because it damanges the knee.

The concept of restricting the knees while squatting is so commonly known and accepted, but I am still yet to see any convincing scientific evidence that provides definitive proof that performing the squat (or it’s derivatives) through a full range of motion with correct technique (assuming a trainee possesses the required strength and flexibility) is dangerous to the knees. The evidence simply does not support such a viewpoint. The most noted squat researcher of our time, Rafael Escamilla, has recently said:

Clinicians and trainers often believe that anterior translation of the lead knee beyond the toes during squatting type exercises increases patellofemoral force and stress, but currently there is no evidence to support this belief (Escamilla, et al. 2009).

At any rate, we would know if full squatting was dangerous to the knees well before the scientific community told us because every athlete that trains for the sport of weightlifting – which involves ballistic deep squatting with very heavy loads – would be in continual rehab for their knees! Additionally every Asian or baby who sits for prolonged periods in a deep squat position would be lining up for knee replacements! And if the knee shouldn’t travel forward of the toes, then walking up stairs would be extremely difficult!

One of the most commonly cited reasons for restricted the knees and depth while squatting is due to the proposed increase in patellofemoral stress and force. Yet a close review of the extant literature does not support this belief. Escamilla et al. (1998) reported that during a back barbell squat, patellofemoral forces increases until 75-80 degrees knee flexion and then began to plateau and actually decreased as the depth of the squat increased.

A study by Salem & Powers (2001) looked at patellofemoral joint kinetics at three different depths of knee flexion: 70 degrees (above parallel), 90 degrees (at parallel), and 110 degrees (below parallel). The researchers discovered that ‘peak knee extensor moment, patellofemoral joint reaction force and patellofemoral joint stress did not vary significantly between the three squatting trials’. This study did not find any evidence that squatting through full range of motion increased stress on the patellofemoral joint. A review on squat technique in the Strength & Conditioning Journal by Comfort & Kasim (2007) had the exact same conclusions.

After analyzing the patellofemoral force and stress data during squatting published by Escamilla et al. (1998) and Salem & Powers (2001), the world’s foremost squat researcher, Rafael Escamilla, has concluded that risk to the patellofemoral joint may not increase with knee angles between 75 and 110 degrees due to the similar magnitude in patellofemoral stress during these knee angles, with the added benefit of increased quadriceps, hamstring and gastrocnemius with training the squat through full range of motion compared to partial range squatting.

Indeed, the range of motion of a squat makes a considerable difference as to which muscles are needed to contribute to joint movement. Caterisano et al. (2002) found that for the hamstring and gluteaus maximus muscle to be sufficiently recruited during a squat, a full squat depth was needed. Performing the squat to parallel, or above, recruited those muscles significantly less. As explained below, this uneven recruitment of leg muscles, in part, explains why partial range and restricted knee movement squatting is inferior to knee health than full range, unrestricted knee movement squatting.

Despite these studies, I am always intrigued that common place viewpoint can be so vigorously defended and taught to personal trainers despite there being no evidence on knee kinematics while squatting lower than 90 degrees to validate the veracity of the belief.

Of great interest is a recent study by Escamilla’s group (2009) which compared patellofemoral stress and force during the wall squat with the feet forward - so the knees are over the toes in the deepest position, a wall squat with the feet back - so the knees are forward of the toes at the lowest position but the trunk is kept upright, and a single-leg squat (where the knee travels forward of the toes but the torso is allowed to tilt forward to maintain balance).

Despite the knee translating forward of the toes during the single-leg squat, between 60 to 90 degrees knee flexion, both wall squat exercises produced significantly greater patellofemoral compressive force and stress compared with the single-leg squat.

The reason for these results is found in the relative contribution of quadriceps and hamstrings to joint movement. The wall squat variations keep the torso upright creating a relatively small hip extensor arm and large knee extensor force. So despite the knees travelling forward of the toes or not, the quadriceps are recruited significantly more than the hamstrings. EMG data showed 30-40% greater quadriceps activity during the wall squat compared to the single-leg squat. During the single-leg squat, the torso tilts forward 30-40 degrees resulting in a relatively large hip extensor activity and smaller knee extensor activity. This caused the hamstring forces to be 60-70% greater compared with the wall squat.

I agree with strength expert Charles Poliquin when he says that if a trainee cannot perform a squat through a full range of motion, they are considered to be in the rehabilitative stage of training. This is because a full squat that is performed correctly indicates structural muscular balance in the lower limbs and sufficient flexibility of the ankles, knees and hips. If a trainee cannot perform a full squat with correct technique, specific flexibility and special exercises, such as split squats and step up variations, will be recommended to address the imbalances that prevent the client from full squatting.

The correct way to perform any squatting variation (back, front, dumbbell, or overhead) is to take the three working joints – the hip, knee & ankle – through their fullest range of motion. The lowest position is where the hamstrings make full contact with calves. This keeps the knee joint healthy and lubricated, improves knee stability, mobilizes the soft tissue and activates the available musculature fully. In the terminal range, the knee will be brought forward past the toes and full contact is made between the hamstrings and calves. This complete range of motion refreshes the joint with synovial fluid (via synovial flushing), recruits the available musculature and aids flexibility development.

Stopping the squat prematurely, for example, parallel or higher, or restricting the knees from traveling forward, causes a change in motion half way through an eccentric loading cycle and creates uneven distribution of muscle and joint forces. The position of most instability for the knee joint is 90 degrees. This is why trained sports physicians assess knee stability using the Drawer Test at 90 degrees knee flexion, and not in the deep squat position. The knee is highly stable at full extension and full flexion. Despite what is commonly thought in gyms, it is more dangerous and contributes to destabilized knees, poor VMO development, over-developed vastus intermedius, inadequately recruited hamstring and gluteaus maximus, and incorrect joint tracking over the long term when one performs partial range squats.

Joints are designed to load and de-load, and for optimal lumbopelvic mechanics, the sacroiliac joint must tilt back and forth in a process called nutation and counternutation. Lack of mobility at the SI joint has been linked to low back pain. The deep squat position allows the SI joint to nutate and counternutate, keeping the SI mobile and healthy and activates the deep hip stabilizers, such as the piriformis, gemelii, obturators and the quadratus. All this is precisely what happens when the hamstrings make contact with the calves in the lowest position. This creates longevity in the joints, despite what is commonly taught to personal trainers.

There is much scientific support for the superiority of the full squat over a partial-range squat. For example, data from Sweden which has shown that the best predictor of knee injury is inadequate ankle flexibility. Put another way, athletes who could not perform a full squat had the highest incidence of knee injury. Swiss research has demonstrated that those athletes who could perform a full-range overhead squat suffered the least amount of knee injuries, groin strains and hamstring pulls. A study by Wilson et al. (1989) found that weightlifters had the best knee stability of athletes and non-athletes tested. The common feature of the three investigations was full squatting.

The obvious considerations to this ROM are injury history, painful knees (due to a variety of reasons from structural damage and knee pathology to tightness) and severe lack of mobility from the cervical spine down to the ankles. The primary point is this: if you cannot perform a full squat, you should not perform a squatting exercise at all. Split squatting and step up variations must be used until a full squat can be performed correctly with no pain. Again, despite what personal trainers have been taught by well-intentioned educators and physiotherapists, a half squat should never be used and the trainee should always be advised to take the knee forward during the movement rather than attempting to sit back and restrict forward knee movement. Research from Andrew Fry’s group showed that not allowing the knee to travel forward during squatting actually increased low back joint loading by over ten-fold! (Fry et al. 2003).

Conclusions
Once a trainee has developed the requisite flexibility and strength and is pain free, I can see no reason why squatting through a full range with unrestricted knee movement should be feared because of potential injury to the knee. So enjoy the multiple benefits that only the king of strength exercises can bring.

Weightlifting

2009-05-22T00:03:00.000-07:00

Recently, we were fortunate enough to acquire a barbell set from the 2008 Olympic games from Rick Ravensdale at Australian Kettlebells. Here is some footage of one of our trainers, Daniel Harris, cleaning 140kg (78kg BW) with the gear from Zhang Kong . We have been really pleased the ZKC bars and plates, the best feature is the knurling on the bar, which is much finer - more like sand paper - than all our Eleiko bars. If you would like more information on the ZKC gear, go to http://www.kettlebells.com.au/

Tony,

Avalon

Active Release Techniques

2009-04-02T13:38:00.000-07:00

The Sydney Sports & Athletic Performance Centre is pleased annouce that three staff members have recently become certified ART providers for the Upper and Lower Extremities.

ART has been developed, refined, and patented by P. Michael Leahy, DC, CCSP. It is a state of the art soft tissue system/movement based massage technique that treats problems with muscles, tendons, ligaments, fascia and nerves. Headaches, back pain, carpal tunnel syndrome, shin splints, shoulder pain, sciatica, plantar fasciitis, knee problems, and tennis elbow are just a few of the many conditions that can be resolved quickly and permanently with ART.

Email tony@tonyboutagy.com for more information.

A Sample Program for Fat Loss

2009-03-02T01:02:00.001-08:00

One of the questions that I am asked most frequently in my life, no matter where I am - at a party, at the coffee shop, at the gym, on email, as I'm trying to go to sleep! - is 'what is the best program or method for fat loss?' Of course, there is no easy answers to that question - there are so many factors that contribute to effective fat loss. But all things being equal, and taking out the obvious dietary considerations out of the equation, I would rate the following training methods in order of their effectiveness on fat loss:
01. Body composition resistance training;
02. Anaerobic/aerobic interval training;
03. Aerobic training.

To make the body composition resistance training as effective as possible, follow these tips:

01. Pick the largest bang for your buck exercises: those that use big muscle groups, multiple joints and have the potential to recruit a lot of muscle mass;
02. Alternate upper with lower body muscle groups. This allows for more recovery so you can lift more load and recruit more muscle. This in turn allows for a greater hormonal response;
03. Rest between 30 to 60 seconds between exercises. This optimizes the growth hormone spike post training.
04. Aim for a total volume of around 25 to 30 sets in a workout, using a total body workout.
05. Keep reps between 8 and 15 (as a general rule).

Here is a sample resistance training program for body composition. Note that the first 2, then second 2 exercises are paired, then a circuit of 4 exercises is performed.

A1. Squat, back barbell, heels elevated, 3 x 12-15 on a 3010 tempo, rest 60 seconds.
A2. Wide grip pulldowns, to the throat, 3 x 12-15 on a 3010 tempo, rest 60 seconds.

B1. Lying leg curls, feet neutral, using the 11/4 method, 3 x 6-8 on a 4010 tempo, rest 60 seconds.
B2. Low incline dumbbell press, semi-supinated grip, 3 x 12-15 on a 3010 tempo rest 60 seconds.

C1. Horizontal back extensions, 3 x 12-15 on a 3010 tempo, rest 60 seconds.
C2. Incline hammer curls, 3 x 12-15 on a 3010 tempo, rest 60 seconds.
C3. Abdominal crunch, 3 x 12-15 on a 2020 tempo, rest 60 seconds.
C4. Incline triceps pushdown, 3 x 12-15 on a 3010 tempo rest 60 seconds.

Tony,
Avalon

The Benefits of Red Wine

2009-02-26T14:10:00.000-08:00

The grape is one of the most ancient and common fruits in the world, dating over 65 million years old. Grapes were domesticated around 7,000 to 5,000 BC and it’s likely that the fermentation process leading to wine production occurred around this time. With the exception of tea, no other beverage has been so concretely linked to human civilization as wine. It has been recently noted in The Blue Zones that wine is one of the consistent beverages consumed by most of the world’s oldest living populations and in a published meta analytical review of over 50 studies, men who consumed two to four 120ml glasses of wine a day (and two glasses for females) had a 25-30% reduction in death from all causes.

Daily intake of wine at these moderate levels increases HDL (“good”) cholesterol and decreases the tendency of blood to clot by inhibiting blood platelet aggregation. The evidence is indisputable that intakes of wine above moderate levels cause considerable damage to cells, increased risk of cancers and mortality.

One of the primary reasons why wine has such noted beneficial effects is due to long and complex process of grape fermentation which results in the formation of hundreds of polyphenols and other health-yielding molecules. Most of the polyphenols are contained in the grape seed and skin and in the fermentation process resulting in the production of red wine. It’s estimated that 1 litre of red wine may contain up to 2 grams of polyphenols.

One of the polyphenols that has attracted a lot of research attention in recent years is resveratrol, as it appears to be the primary molecule responsible for the health benefits of red wine. Resveratrol is a plant hormone that the grape produces as a defence mechanism in response to environmental stressors, such as pruning or attack by pests and microorganisms. It is found almost exclusively in the skin and seeds of grapes, which explains its presence in red wine and near absence in white. And of all the red wine varietals, it seems that pinot noir has the highest concentration of resveratrol (about 10mg per litre).

Resveratrol has been demonstrated to have an anticancer effect as it interferes with the progression of cancer by inhibiting the stages necessary for the development of the disease. Recently, it has been found that resveratrol acts positively on a family of gene regulators called sirtuins, in particular the SIRT1. For years it has been observed that caloric restriction preserves skeletal muscle health and has an ‘anti aging’ effect. Researchers now believe that the primary mechanism that explain why caloric restriction is effective for longevity is because it promotes mitochondrial renewal and reduces mitochondrial breakdown. All of this appears to be governed by SIRT1 expression.

Researchers have been looking for substances that mimic the positive effect that caloric restriction has on sirtuins, primarily because most people get too hungry for caloric restriction to be a viable health solution over the long term. Resveratrol impacts sirtuin activity in a way similar to caloric restriction – without the hunger pangs! Resveratrol has been demonstrated to activate SIRT1, deacetylate PGC-1alpha, and induce mitochondrial biogenesis.

Because of the demonstrated anticancer, cardiovascular and “anti-aging” benefits of resveratrol, I have started drinking a glass or two of red wine (typically pinot noir) at night and I have added grape seed extract to the supplements I take daily. I use the grape seed extract produced by Kingsway Compounding (1300 564 799).

Tony,
Cremorne

Pre-Training Nutrition Part I: Green Tea

2008-12-16T23:07:00.000-08:00

I work from home in Avalon on Wednesday and Friday's, which gives me the opportunity to swim in the ocean in the morning when I would usually be training clients. While I was swimming today, I thought I might write a quick piece on the virtues of a nutrient which I use to enhance fat burning during aerobic exercise. Anyone who knows me will not be surprised - it's tea, in particular green tea.

Green tea has been well noted in recent years for it's numerous health properties. The key to tea's health benefits is a class of polyphenols which tea contains in abundance. So far, over 4,000 phenolic compounds have been identified. Polyphenols, like other antioxidants, help protect cells from oxidative damage. One of the most powerful and researched phenolic compounds is a group called catechins, in particular, a catechin known as epigallocatechin gallate (EGCG). Research has demonstrated that EGCG may be protective against certain cancers, heart disease, stroke and neurodegenerative diseases, such as Alzheimer's and Parkinson's disease. Green tea has also been shown to lower blood glucose, reduce inflammation, lower cholesterol, increase feel good brain chemicals (dopamine and GABA) and stimulate the metabolism.

Of interest for the exerciser is the effect that green tea has on fat oxidation rates at both rest and during exercise. A study recently published in the American Journal of Clinical Nutrition found that a green tea extract supplement containing around 900 mg of polyphenols and 365 mg of EGCG increased fat oxidation during moderate-intensity exercise 17% more than the placebo and improved insulin sensitivity and glucose tolerance by 13% in healthy young men.

Using this information, I provide green tea for all clients at my gym prior to training. I use the Jasmine tea from expert tea merchant Clayton Pine http://www.pineteacoffee.com.au/ and if clients don't like the taste of green tea, I suggest taking a green tea extract similar to the one used in this study. The highest quality EGCG supplement is made by Kingsway Compounding 1300 564 799.

If making the green tea, you'll want about 2 cups of tea that has been steeped for about 10 minutes.

Enjoy and have a great Christmas. I'm off to sunny Forster for a month to get my year's dose of vitamin D.

Tony,

Avalon

Accumulation Phase

2008-11-27T11:42:00.000-08:00

A few months back, I posted an Intensification program for the upper body. That session was followed 6 times by my client, and this week we commenced his next phase which is an Accumulation program. Now the key emphasis is volume, using incomplete-recover sets combined with ascending load supersets.

A. Low incline dumbbell press, 4 x 10 on a 4110 tempo, rest 60 seconds

B1. Low decline dumbbell press, 3 x 12 on a 3110 tempo, rest 10 seconds
B2. Low decline barbell press, 3 x 15 on a 2010 tempo, rest 90 seconds

C. Lat pulldowns, wide grip to throat, 4 x 10 on a 4110 tempo, rest 60 seconds

D1. Seated row, pronated grip to chest, 3 x 12 on a 3110 tempo, rest 10 seconds
D2. Seated row, supinated grip to waist, 3 x 15 on a 2010 tempo, rest 90 seconds

Tony, Avalon

Optimizing Your Training Drink

2008-10-01T00:16:00.000-07:00

It was low tide, so I thought I would take a break from writing up my PhD and go walk around the foreshore of Careel Bay in Avalon. I ended up walking for over 2 hours - talk about procrastinating! While I was out, I thought about writing a short piece on the importance of carbohydrate for those training regularly.

There is extremely good evidence that consuming carbohydrate during intense cardiovascular exercise under one hour's duration or prolonged aerobic exercise over an hour benefits performance and enhances immune function. Taking carbohydrates in the post training period, regardless of whether the session has been strength or cardiovascular training, has also been shown to improve recovery, promote greater adaptation and enhance the immune system.

Research from Professor Asker Jeukendrup's lab in Birmingham has demonstrated that one source of carbohydrate alone is less beneficial than multiple sources. The ideal ratio of carbohydrate types in the training drink is 2 parts glucose or maltodextrin to 1 part fructose.
The reason for this, according to Jeukendrup, is that glucose and fructose use two different transporters to gain access to the blood. By taking advantage of these two transporters, more of the carbohydrate you consume will be available and eventually oxidized by the skeletal muscle, rather than sitting in the stomach and intestine, causing gastrointestinal problems.

Bottom line:
During aerobic exercise lasting longer than an hour, take in around 40g of glucose or maltodextrin with 20 grams of fructose per hour of exercise.

Post strength or aerobic training, take in a minimum of 1g per kg of body mass of carbohydrate using the 2 to 1 ratio of carbohydrate sources outlined. 20-40g of high quality protein should also be consumed after exercise.

Tony,
Avalon

A Sample Intensification Program

2008-09-23T22:57:00.000-07:00

Here is a sample program during an Intensification Phase of training. The client's goal is hypertrophy, so the broader periodization scheme utilizes a phase of Accumulation, where the primary method is volume (sets x reps x exercises), alternated equally with a phase of Intensification, where the primary stressor is intensity (high % of 1RM). Each program is repeated 6 times.

DAY ONE

A1. Incline barbell press, 5/4/3/5/4/3 on a 40X0 tempo, rest 120 seconds

A2. Single-arm cable row, 5/4/3/5/4/3 on a 40X0 tempo, rest 120 seconds

B1. Incline dumbbell press, 4 x 8-10 on a 3010 tempo, rest 75 seconds

B2. Single-arm pulldowns, 4 x 8-10 on a 3010 tempo, rest 75 seconds

NOTES
The A1 & A2 exercises are to be performed as a pair, so too is the B1 & B2.
The methodology of the A exercises is wave loading: perform 3 sets using a rep scheme of 5/4/3, increasing the weight each set. Then perform 3 more sets but using more weight than the 1st time through.
The 4-digit tempo indicates a 4 second lowering speed, no pause, lift as fast as possible, no pause at the top.

I will post this athlete's Accumulation Phase after this program has been repeated 6 times.

Tony,
Avalon

Unilateral Training, Part II

2008-09-18T20:14:00.000-07:00

EXERCISE TECHNIQUE
Single-arm presses are usually performed in a standing posture and not seated. The lying single-arm press has too many limitations to be of general use. For example, the load able to be lifted before one become unbalanced is too insignificant to overload the prime movers of the shoulder and elbow joints. The limiting factor is the contralateral abdominals and obliques. The same applies to the standing single-arm cable press. A recent study showed that if a trainee can bench press 100% of their body weight, the amount they can press in a standing position with one arm drops to 33% of body weight. This is obviously an insufficient stimulus for the prime movers. Again, the stabilizers are the limiting factor and not the prime mover. Although fashionable in today’s gyms, these two exercises are inferior to their bilateral counterparts – the bench press and lying dumbbell press – and should therefore be used with a great deal of circumspection. On the other hand, unilateral versions of the pulls, rows and overhead presses are excellent choices because they do not decrease the load lifted less than 10% of the bilateral counterpart.

The Braced, Standing Single-Arm Dumbbell Press
· Split the stance, contralateral leg forward;
· Contralateral arm holds an immovable object directly to the side, with elbow locked out and arm parallel to the floor;
· Dumbbell touches either the front or side of the shoulder and the elbow is tucked into the side of the torso;
· Keep the dumbbell in a semi-supinated hand position throughout the full range of motion. This allows for a more shoulder friendly flexion/extension movement;
· Push the dumbbell straight up without movement in the rest of the body;
· Finish with the biceps next to the ear and the elbow 99% of full extension;
· Lower back until the dumbbell touches the shoulder and the elbow is in to the side of the torso.

The Single-Arm Dumbbell Row
Stand behind an adjustable bench to 60-degrees and bent over resting the forehead on the contralateral forearm;
Split the stance, contralateral leg forward;
Keep the spine in neutral curvature;
Reach down and slightly forward so that the dumbbell is aligned under the shoulder. This fully extends the elbow, flexes the shoulder and protracts the scapulae;
Keep the dumbbell in a semi-supinated hand position, this allows the shoulder to work in flexion extension. Another variation is to hold the dumbbell in a pronated grip. The movement is to send the elbow out to the side (rather than close to the body – as in this variation), increasing the recruitment of the scapulae retractors;
Initiate the movement with scapulae retraction and follow with smooth extension of the shoulder and flexion of the elbow;
The top position has the dumbbell touch the shoulder, forcing all three working joints to work through their fullest range;
Lower the dumbbell down and slightly forward to the start position.

This exercise can be performed with a cable machine as well. The body position will be dictated by the height of the pulley, and whether the client is seated, kneeling or standing, but the movements at the scapulae, shoulder and elbow remain exactly the same.

A quick note of importance: the scapulae should never be ‘set’ during the movement of a row or pull. The scapulae must be allowed to fully protract and retract and the glenohumeral joint must be taught to work in smooth concert with this scapulae movement. Using a ‘set’ prior to and during rowing or pulling develops faulty glenohumeral-scapulae rhythm, predisposing the shoulder to risk of injury.

Finally, to ensure that the upper body is in structural balance, I use the following ratios*:

Single-arm dumbbell press to bench press ratio:
1RM bench press, medium grip = 100%
Standing single-arm dumbbell shoulder press = 20% of 1RM bench press, medium grip for 8 repetitions.

Dumbbell press to dumbbell row ratio:
8RM lying dumbbell press, semi-supinated grip to 8RM single-arm dumbbell row should be a 1:1 ratio or the row should be at least 90% of the press.

* all lifts performed with up speed as fast as possible and a lowering speed of 4 seconds.

Tony,

In the sun at Avalon

Unilateral Training, Part I

2008-09-16T23:42:00.000-07:00

Here is a short 2 part article on unilateral training which will appear in the trade magazine for New Zealand's premier personal training college, NetFit. See http://www.netfit.co.nz/ for more.

TRAINING THE SHOULDER PRESS AND ROW UNILATERALLY

Unilateral versions of traditional bilateral strength exercises have certain distinct advantages. Firstly, training one limb at a time appreciates that most trainee’s have strength imbalances between limbs. Unilateral training is the best method of training to correct these imbalances. Secondly, unilateral training allows for a greater range of motion and more unrestricted movement in the scapulae. Thirdly, unilateral training increases muscle tissue (motor unit) activation, as the neuromuscular system sends its drive to one limb and not disperses it amongst two. There is also data to show that some unilateral exercises increase the recruitment of stabilizer muscle activity around the working joints. Finally, research has demonstrated that unilateral exercises provide significant recruitment of the torso muscles. For example, the contralateral obliques and quadratus lumborum are heavily activated in the single-arm press and the contralateral obliques, erectors and multifidii are heavily used during a single-arm row.

SHORT TERM PERIODIZATION AND PROGRAM SEQUENCE
Due to their ability to correct muscle imbalances between limbs and increase the recruitment of stabilizing and torso muscles, unilateral exercises should be periodized to dominate the exercise selection in the general preparation of a client. I suggest that all strength exercises should be unilateral until a client has demonstrated correct structural balance between limbs and muscle groups.

An example of an upper body strength session during the general preparation phase might look like this:

A1. Single-arm dumbbell press, braced, 4 x 8-10, rest 75 seconds
A2. Single-arm dumbbell rows, 4 x 8-10, rest 75 seconds

B1. Single-arm bent over side raise, 4 x 8-10, rest 75 seconds
B2. Single-arm shrug with external rotation, 4 x 8-10, rest 75 seconds

C. Low cable external rotation, 3 x 8-10, rest 75 seconds

Once bilateral exercises are introduced into a program, unilateral exercises, as a rule, should be sequenced after the primary bilateral exercise. I say, as a rule, because more weight or higher velocities can usually, but not always, be used with bilateral exercises. And the rule of exercise sequence is to prioritize the exercises that require the most load or speed. An example of sequencing exercises this way might look like this:

A1. Incline barbell press, 6 x 4-6, rest 2 minutes
A2. Chin ups, medium grip, 6 x 4-6, rest 2 minutes

B1. Single-arm dumbbell press, 4 x 8-10, rest 75 seconds
B2. Single-arm cable rows, 4 x 8-10, rest 75 seconds

Part II will cover exercise technique.

Tony,
Avalon

Functional Strength?

2008-09-09T17:39:00.000-07:00

One of the common arguments made against the use of traditional strength training exercises, such as the bench press, is its lack of transferability to athletic situations. It is thought by these strength coaches that sports which involve in pushing actions from an upright position, such as shot put and wrestling will have little strength transfer to their given sport, also known as poor functional strength development. One noted fitness expert has a cartoon picture on the cover of one of his books depicting an athlete performing a bench press with a massive load but the next picture below shows him unable to perform a single-arm standing cable press with minimal load. The point is clear: pressing while lying on you back has little transfer to real life standing pressing movements – or functional strength.

It makes sense in theory, but I remain unconvinced. If this idea of functional strength vs. traditional strength were true then why do we see such a strong reliance on traditional strength training exercises amongst the world champions involved in these sports? For example, a colleague of mine has observed a champion Russian wrestler bench pressing 245kg for 8 reps with a 2 second pause on the chest and an American shot put champion incline pressing with a 3 inch thick bar 340kg for 3 reps. Both these sports require pressing unilaterally or bilaterally in an upright position and both athletes have incredible ability to press while lying on their back. There is obviously a great deal of transference of traditional strength development to functional sports performance.

An interesting study recently published reveals why: bench press maximum was compared to one or two arm cable pressing from a standing position. The average weight lifted for the bench press was 95% of body weight. The average weight lifted for the 2-arm cable press was 41% of body weight. And the average weight lifted for the 1-arm cable press was 33% of body weight. So pressing from a standing position spreads the muscle activation away from the prime movers towards the stabilizing muscles. The ability to generate force from a standing position decreases by over 60% and the abdominals and the ability to maintain balance while standing becomes the limiting factor. Obviously, the single arm and double arm cable press is an inadequate exercise to develop pushing muscle strength or power.

So based on the above, we can conclude that the prime movers should be trained using traditional strength and power methods in the gym and the training of the sport itself transfers the strength of the prime movers. This makes me very skeptical of the term ‘functional strength’ and the use of exercises that are promoted as 'functional'.

Tony,
Avalon, Sydney

Post Training Nutrition

2008-09-09T14:55:00.000-07:00

The final talk I gave at the Sunshine Coast Fitness Summit was on optimizing training adaptation using post training nutrition. Here are the main points:

1. Examine all sports nutrition claims carefully. Ask yourself:
a) What is the mechanism, how does it work?
b) What is the level of evidence? Magazine or peer review journal?
c) For the benefit, what is the cost? Is it really worth is?
d) How do you take it for best benefits? What is the dose, duration of use, side effects, and drug interactions?
e) Is it legal?

To find evidence, use these research search engines and texts:
www.pubmed.com
www.scholar.google.com
SPORTDiscus
www.jissn.com (journal of the international society of sports nutrition)
www.nsca-lift.org (journal of the national strength & conditioning association)
Practical sports nutrition Louise Bourke Human Kinetics 2007
Essentials of sports nutrition & supplements Jose Antonio et al. Springer 2008.

2. There are three nutrient timings
pre-training, during-training (which I didn't cover) and post-training

3. What's happening?
Training causes significant up regulation of certain genes controlling a myriad of adaptational responses.
The stimulus occurs during the strength training session.
The adaptation occurs post training.
Therefore, fitness gains are the cumulative effects of the post training period
So, optimize the post training window with nutrition.

4. The acute adaptation to strength training:
Marked protein breakdown
Increase in several key anabolic hormones (Testosterone, growth hormone, IGF-1)
These interact with certain nutrients to enhance the tissue remodeling & recovery

5. The acute adaptation to endurance training:
Severe glycogen depletion
Significant enzyme & mitochondrial up regulation
Severe electrolyte disturbance
Significant protein breakdown
Significant suppression of immune function

6. The acute adaptation to fat loss training:
Severe glycogen depletion
Severe increase in acidosis
Significant increase in insulin sensitivity
Significant increase in non-insulin signaling mechanisms
Significant disturbance to homeostasis

7. Pre-training nutrient interaction with strength training
Caffeine (~2-4mg/kg/bm)
Green tea (2-4 cups)
L-carnitine (~3 grams)
High glycemic carbohydrates (1-2 grams/kg/bm)
Protein & essential amino acids (0.5g/kg/bm)

8. Post-training for strength training
Whey protein concentrate (0.5g/kg/bm)
Essential amino acids (~ 6-10 grams BCAAs)
High glycemic carbohydrate (1-2g/kg/bm)
L-carnitine3(~3g)
Taurine (~4g)

9. Post training nutrition for fat loss training
Whey protein concentrate (30-50 grams)
Cinnamon (~3-5 grams)
Taurine (~ 4 grams)
Glycine (~ 5 grams)

I also discussed the research on beta alanine. It seems very promising and anabolic. Here are the key points:
Works synergistically with creatine
Increases carnosine, which is a buffer of acidosis
Enhances work capacity
6.5 grams for 2 weeks
3.5 grams for maintenance
No long term studies yet

Tony,
Avalon, Sydney

Functional Training Lecture Summary

2008-09-09T14:08:00.000-07:00

The first lecture I gave at the Sunshine Coast Fitness Summit was on the training method called Functional Training. At the outset, I stated that any form of exercise is to be encouraged, whether is be deemed functional or not. That being said, I argued that Functional Training has several limitations when compared to traditional strength training. These limitations might be considered when designing strength training programs. Here are my main points:

1. Functional training has any number of definitions, so mine was that is means sports-specific or movements encountered in everyday life-specific. However, most people use the term to mean exercises that are performed on unstable surfaces - and that is where I directed the majority of my comments;

2. Defined as a term of specificity, it's a pretty meaningless term, as everyone involved in physical training - whether it be athlete or fitness enthusiast - must do exercises that are simple and easy, either to develop basic strength and control early in their training programs (ie a novice) or to give the neuromuscular system a break to avoid over-training (ie an athlete). in time, novices progress to more advanced lifts to challenge more muscle tissue and athletes use more exercises that related to their sport. So in reality, over the course of the training career, exercises must be periodized to include non-specific and specific exercises. Hence, chosing exercises that are only functional severely limits the amout of choices a trainee has;

3. Many have argued that for the strength benefit to transfer to everyday life or sport, exercises must closely resemble those movements. For example, squatting transfers to sitting on a chair and standing cable press transfers to sports such as shot put. This, of course, relates to the Principle of Specificity. But this Principle does not mean that exercises that do not resemble the sports or every-day life movement have no transferrance. For example, studies performed on the elderly have shown that simple machine-based exercises (non-functional) have an incredible ability to improve functional strength, such as getting out of a chair, stair climbing and carrying bags. All strength exercises improve the functional of skeletal muscle and are therefore 'functional'.

4. Health and fitness benefits are not limited to functional exercises. Improvements in bone density, insulin sensitivity, sarcopenia, hypertension, depression, CVD, muscle strength, power, rate of force development, and hypertrophy have all been clearly demonstrated with traditional strength training.

5. Several recent studies have shown that unstable training reduces the ability to generate strength, power and velocity. Reductions of 60% in strength seem to be the norm. As such, the load lifted is an insignificant stimulus to overload the prime movers and create health and fitness benefits.

6. Unstable training can be dangerous and create overuse injuries. 2 studies have shown this with the knee is volley ball and soccer players. Besides, standing on a Swiss ball or BOSU ball forces you to squat bow legged. This is not a particularly clever posture.

7. Observation of top level athletes reveal a strong reliance on traditional strength training exercises. This is the case even when force requirements occur from standing and running positions. For example, wrestlers and shot putters can routinely bench press 300kg, skiiers can front squat over 200kg etc. This tells me that the primary aim of the weights room is to develop the strength and power of the prime movers involved in sport or every day life and sport and every day life takes care of the transferance.

This is a very brief summary of a 90 minute talk.

Tony,
Avalon, Sydney

Sunshine Coast Fitness Summit 5th-6th September

2008-09-09T13:57:00.000-07:00

I have just returned from the gorgeous Sunshine Coast where I gave 3 lectures at the Fitness Summit. I encourage personal trainers to attend this convention every year: the location in Moolooba is exceptional, it's a close drive up to Noosa (the walks through the National Park are amazing), the convention is extremely well run and the talks are always interesting and stimulating. See this site for more details http://www.sunshinecoast.tafe.qld.gov.au/FitnessSummit/

On Friday, I gave a lectures on Functional Training and Periodization and then had a fantastic Indian dinner with Australia's foremost strength expert Mark McKean and his family. On Saturday, I gave another talk on Post Training Nutrition and then I spent the rest of the weekend increasing my Vitamin D stores up in Noosa!

I will post a summary of my 3 talks soon.

Tony,
Avalon, Sydney

Welcome to the New Site for Strength Coach Tony Boutagy

2008-08-08T22:20:00.000-07:00

This is the new site for Tony Boutagy. Stay tuned for strength and holistic nutrition articles and pictures from the Sydney Sports & Athletic Performance Centre.