In questo episodio in compagnia di Gabriele Bossa rispondiamo alle domande di un Q&A a tema alimentazione sportiva raccolte su Instagram. Gabriele è laureato in Dietistica presso l'Università di Torino e studente magistrale in Scienze dell’Alimentazione presso l’Ateneo di Firenze. Ad oggi Gabriele fa parte del Team Science to Muscle e offre percorsi nutrizionali a supporto del percorso di allenamento.
0.14 Presentazione Gabriele
4.34 Presentazione Luca
8.42 Percorso IOC, suggerimenti?
23.26 Quanta acqua bere?
34.28 Fare passi per migliorare l'assimilazione dei nutrienti?
39.21 Nei giorni di rest o vacanza si ha più fame?
44.32 Come gestirsi con l'alimentazione in vacanza?
45.43 Come gestirsi con l'alcol?
52.56 Come capire quando aumentare calorie, carbo e grassi in bulk?
1.02.52 Integratori di fibre e quando consumarle?
1.07.26 Ricariche in deficit calorico hanno senso?
1.11.57 Conclusione
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Dove trovare Gabriele:
▪️ Instagram: @gabrielebossa_nutrizionista
▪️ Sito: https://www.gabrielebossanutrizionista.com/
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Dove trovare Luca:
▪️ Instagram: @past0rir
▪️ Email: lucapastorello.coaching@gmail.com
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Dove potete trovarci
▪️ Servizio di coaching: https://www.science2muscle.it/coaching
▪️ Podcast (Spotify, YouTube): Science to Muscle Podcast
▪️ Instagram: @science2muscle
▪️ Sito web: https://www.science2muscle.it/
▪️ Email: science2muscle@gmail.com
Oggi ho il piacere di parlare di allenamento con Nicolò Liani, atleta e coach di Natural Bodybuilding, nonchè host dell'Invictus Podcast. Nella prima parte dell'episodio Nik ci presenta il suo percorso dagli inizi in sala pesi fino al coaching online, concludendo con la sua esperienza durante questo lungo lockdown. Nella seconda parte invece scendiamo nei dettagli tecnici di come organizza le programmazioni in termini di scelta degli esercizi, gestione del volume e altro. Enjoy!
Timestamp:
0:30 Presentazione di Nicolò
7:00 Punti chiave del percorso che l'hanno portato ad affermarsi
18:00 L'importanza delle skill sociali
22:30 Affrontare i casi in cui il proprio approccio non da i risultati attesi
28:30 L'esperienza in lockdown come atleta e coach
47:00 Informazioni iniziali per lavorare con un nuovo cliente
59:00 Come valutare quando un programma sta portando progressi
1:07:30 Programmazione delle fasi di scarico
1:12:00 Differenze di volume tra intermedio e avanzato
1:23:00 Periodizzazione del volume
1:27:30 Tecniche d'intensità più utilizzate
1:34:30 Dove trovare Nicolò sui social
Contatti Nicolò:
Email: niktheone94@hotmail.ti
Instagram: https://www.instagram.com/nik_liani/
Facebook: https://www.facebook.com/nicolo.liani
YouTube: https://www.youtube.com/channel/UCLmShC249KHrWMUeFbjf_OA
Oggi ho il piacere di ospitare Roberto Scrigna, Biologo Nutrizionista, Personal Trainer certificato ISSA, e soprattutto specializzato nel campo degli Sport da Combattimento, il tema principale dell'episodio. Partiamo dagli inizi del suo percorso di studi fino ai successi ottenuti sul campo che gli hanno permesso di acquisire quell'esperienza che oggi ha deciso di condividere con noi rispondendo a diverse domande spaziando dalla programmazione, alla gestione dell'atleta a livello comunicativo fino a strategie più specifiche di preparazione per una gara e ottimizzazione della prestazione.
Timestamp:
00:30 Chi è Roberto Scrigna
2:20 Difficoltà a inserirsi nel mondo degli Sport da Combattimento
8:00 Informazioni iniziali con un nuovo atleta
16:00 Programmazione durante l'anno e match imprevisti
23:30 Energy availability negli atleti
28:30 Calorie cycling per l'ottimizzazione della prestazione
36:30 Fasted training e deplezione del glicogeno
42:00 Conquistare la fiducia di un'atleta e gestione della comunicazione
54:30 Atlete donne: gestione del ciclo e pianificazione
59:30 Il rischio di sperimentare strategie poco studiate in letteratura
1:05:30 Integrazione negli Sport da Combattimento
1:07:30 Dove trovare Roberto e come lavorare con lui
Dove trovare Roberto:
Sito: http://www.robertoscrigna.it/about/
Email: Info@robertoscrigna.it
Instagram: https://www.instagram.com/robertoscrigna/
Today I have the pleasure to chat with Gary McGowan from TriageMethod an education platform for personal trainers and fitness enthusiasts, he has a degree in Physiotherapy and is currently pursuing a degree in Medicine, he also works as an online coach and trains in the gym and in Brazilian jujitsu.
We start by talking about what it takes to be productive, how to deal with procrastination and have a meaningful life, then we move into fitness and discuss what it means to be evidence based, how to stay unbiased and the some problem with communication on social media. Finally we touch a bit on the biomechanics of some very common movement, but if you want to learn more about this stuff I strongly suggest joining the Coaches Corner on triagemethod.com where you can find plenty of anatomy lectures and much more.
Timestamp:
0:40 Gary's introduction
2:11 Covid situation in Ireland
8:20 Daily schedule and productivity in lockdown
11:50 Dealing with procrastination
18:00 How he helped people who struggled with adherence in lockdown
23:00 Motivation vs Discipline
28:30 The importance of reading books
36:20 The stress of being productive and pursuing goals
42:20 Identity based behaviour change
46:30 What it means to be evidence based
1:00:00 How to stay unbiased in a biased world
1:08:35 The problem with oversimplification
1:14:30 Overcomplicating things to gain authority
1:19:15 Making content for a targeted audiance vs getting audience through content
1:27:00 Scapular movement and torso positioning in dips
1:33:30 Shoulder flexion and grip in vertical pulling
1:36:00 Abduction degree and traps involvement in lateral raises
1:41:15 Triagemethod: Coaches Corner and Coaching with Gary
Useful links:
Website: http://triagemethod.com/
Instagram: https://www.instagram.com/skinnygaz/
Coaches Corner: https://triagemethod.com/join-coaches-corner/
Facebook group: https://www.facebook.com/groups/triagemilitia
Today I have the pleasure to speak with Lyndon Purcell, someone who I've been keen to have a lengthy conversation with since knowing him on Instagram, he has a unique way to articulate his thoughts which is the result of exposing himself to a variety of topics mainly from books, thoughts that he's now writing down on a series of articles on his blog https://thereforethink.org/ Lyndon has a Bachelor degree in Sports and Exercise Science and a Master in High Performance Sports, he works at JPS Health & Fitness as a coach, content producer, and he is also part of their menthorship program.
In the first half of this episodes we have a chat on a broad range of topics starting from why reading books is so important, critical thinking and then we dive into computer science and algorithms. In the second half we address a few topics where people have different opinions when it comes to training programming such as deloads, set progressions, training to failure and intensity techniques.
Below is the timestamp of the episode divided by topics so that if you're not that into general topics you can skip right to the training conversation, I hope you enjoy it because I certainly did!
Timestamp (books and computer science):
1:20 The idea behind creating his blog
5:00 Emotional vs analytical thinking
8:45 The importance to read books outside the scope of our expertise
13:30 How to find time to read books and thoughts on speed reading
18:00 Short term gratification and its effect on productivity
20:40 Books Lyndon is reading at the moment
23:40 Lyndon experience with Computer Science and Programming
28:00 Feedback timeframes in computer programming vs training programming
29:30 Theory vs practical experience: what is more important to train people?
33:50 Validity and correctness of claims in computer science vs exercise science
36:40 Online resources to study algorithms
39:00 The importance of optimization in computer science
44:40 The four color theorem and Machine Learning
50:00 Complexity theory and derandomization
Timestamp (training):
54:10 Preplanned vs reactive deloads
1:03:00 Dealing with clients that always want to do more
1:07:00 Set progressions throughout a mesocycle
1:12:00 Performance-based decision making in taking deloads
1:16:30 Functional overreaching and the importance of experimenting
1:23:20 The physiology of hypertrophy and mechanical tension
1:26:00 Increasing sets to improve work capacity and recoverability
1:29:30 Benefits of fluctuating intensity and volume overtime
1:37:00 The problem with being attached to a certain training approach
1:39:30 High rep training and the effective reps model
1:47:20 Where to find Lyndon
1:49:00 Social media and how they negatively affect productivity
Lyndon contacts:
Instagram @l.j.purcell
Blog https://thereforethink.org/
JPS website https://www.jpshealthandfitness.com.au/