New Site www.tonyboutagy.com

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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