**Editor’s Note: Since The Fitness Resource merged with Ruthless Performance, we will be continuing TFR’s ‘Featured Fitness Content’ on our site. Be sure to subscribe to get the best content in health, fitness, and human performance delivered to your inbox every week.**
Personal Training, Coaching, and Strength & Conditioning
Considerations for Masters Lifters Via Juggernaut Training Systems
The Fallacies That Dominate Youth Athletic Training Via Breaking Muscle
Do You Know What Your Core Really Is And What It Does? Via Breaking Muscle
Weight Loss, Nutrition, and General Health
Why Liver Is a Nutrient-Dense Superfood By Alexandra Rowles via Authority Nutrition
10 Health Benefits of Tart Cherry Juice By Alina Petre via Authority Nutrition
Strength Training, Powerlifting, and Bodybuilding
[VIDEO] Maximizing the Deadlift Warm-Up By Dr. Quinn Henoch via Juggernaut Training Systems
Step Up Your Glute Game With This Goblet Variation By Meghan Callaway
Busting the High Bar vs. Low Bar Squat Myth By John Rusin
Train Harder & Recover Faster with Concentric Only Training By Justin Ochoa via Dean Somerset
Strength Training Methods for Distance Runners via HMMR Media
This Is The Single Responsibility of Your Core Muscles By Harold Gibbons
Motivation, Business, and Success
The Biggest Problem For Personal Trainers By Michael Keeler via Business for Unicorns
45 Lessons I’ve Learned Along The Way… By Pat Rigsby
MF’s 15 Business Principles By Mark Fisher via Business for Unicorns
5 Ways To Consistently Finish Anything You Start By Denise Damijo via Addicted 2 Success
Physical Therapy, Alignment, and Injury Prevention
Improving Shoulder Motion: Lat Inhibition By Dr. Quinn Henoch via Juggernaut Training Systems
Cossack Squats: Breaking Out of the Sagittal Plane By Dean Somerset
Low-carbing for endurance: the oxygen problem By Kamal Patel via Examine
Does diet soda cause strokes and dementia? By Kamal Patel via Examine
Ruthless Performance Coaches’ Content
Managing Post-Workout Hunger By Jesse Rodriguez
By Daniel Goebel
As athletes, we are always pushing ourselves to new limits, and putting our bodies in constant forms of exertion. The more we exert ourselves, the more our body is being tested. For major repetitive sports such as football, rugby, and long distance running, the body is repetitively exerting forces on the joints and incurring fatigue as the exertion grows. As this prolongs, musculoskeletal injuries arise. But what can be done to try and help prevent these injuries from occurring? What better way than to reduce injuries and prepare you better for prolonged and sustained exercise with a simple gelatin enriched with vitamin C? Researched conducted by Shaw et al. shows how repetitive stress exercises coupled with gelatin enriched with vitamin C prior to exercise helped build tendon and ligament strength, which thus promoted injury prevention and tissue repair.
Tendons and ligaments respond to exercise in much different ways than muscles do. For muscles, there is a large amount of blood flow that continuously circulates to the muscle, specifically following a high intensity workout. For tendons and ligaments, it’s a little different. Tendons are essentially avascular, with no blood flow coming to them. As Baar mentioned in his podcast on Sigma Nutrition with Danny Lennon, tendons are like a sponge. Nutrients in the blood flow don’t go directly towards tendons, but tendons need to receive nutrients in some way. When you squeeze all water out of a sponge and you put the sponge back into a liquid environment, the sponge expands and sucks all of the nutrients, or excess materials, from the environment. That’s essentially what happens in the cartilage of your ligaments and tendons. Every time you impact the ground or exert a load against a tendon, water is squeezed out. As the tendon recovers, that water is sucked back into the extracellular matrix and with it comes with any nutrient that’s in the blood at that moment. That’s where the nutrient intervention comes into place. In order for the blood and extracellular matrix to have the collagen and necessary nutrients in place for that tendon recovery phase, intervention needs to take place about an hour before the workout.
Collagen is a protein found in our bodies that is the most abundant fibers in our connective tissue. Collagen binds our cells together, to create the strongest form of connective tissue possible. As we increase our collagen by nutritional or exercise intervention, the connective tissue strength is improved. The role of vitamin C in the production of collagen is to interact with amino acids within collagen cells. It adds hydrogen and oxygen. Baar noted that 50 mg of vitamin C was all that needed to be given prior to exercise in order to promote the interaction between amino acids in collagen cells.
Selected Food Sources of Vitamin C
|Food||Milligrams (mg) per serving||Percent (%) DV*|
|Red pepper, sweet, raw, ½ cup||95||158|
|Orange juice, ¾ cup||93||155|
|Orange, 1 medium||70||117|
|Grapefruit juice, ¾ cup||70||117|
|Kiwifruit, 1 medium||64||107|
|Green pepper, sweet, raw, ½ cup||60||100|
|Broccoli, cooked, ½ cup||51||85|
|Strawberries, fresh, sliced, ½ cup||49||82|
|Brussels sprouts, cooked, ½ cup||48||80|
|Grapefruit, ½ medium||39||65|
Gelatin was shown to have an almost doubling effect on collagen synthesis when 15 g of gelatin, a natural byproduct derived from animal skin, bones and tendons, was used. Bone broth, an example of gelatin, creates gelatin when boiling bones. The collagen is getting broken down, when cooled it forms jello.
This is extremely helpful in recovering from injury, as when gelatin is intervened into the diet prior to a workout and then exercises are loaded to the area of the injury, the nutrients will be guided towards that area of the body. For baseball pitchers, they would ingest gelatin prior to exercise, then throw or do resistance band work to activate the ligament through this fatigue-based damage to then promote the uptake of nutrients. For long distance runners, jump roping for five minutes will activate the tibial stress fractures, hip stress fractures, Achilles problems or plantar fasciitis in order for the cells to get a response.
Adding vitamin-enriched gelatin is an easy and effective way to promote tendon and ligament health.
 Baar, Keith. “SSE #142 Training and Nutrition to prevent soft tissue injuries and accelerate return
to play” Gatorade Sports Science Institute. N.p., n.d. Web. 15 Apr. 2017.
 “Vitamin C and Collagen.” A Moment of Science – Indiana Public Media. N.p., 27 Sept. 2003. Web.
 “Vitamin C.” National Institutes of Health. U.S. Department of Health and Human Services, n.d. Web.
 Murphy, Pam. “Sources of Gelatin.” LIVESTRONG.COM. Leaf Group, 18 Nov. 2015. Web.
Daniel Goebel received his Bachelors of Science in Kinesiology from Westmont College. Daniel played baseball at Westmont. Daniel currently works at UCLA as a Performance Nutrition Intern assisting in distributing planned meals and recovery snacks, body composition evaluation as well as creating education material. Daniel is working towards his Register Dietitian license. Daniel is a member of the Collegiate and Professional Sports Dietitians Association.
By Jesse Rodriguez
An apple a day keeps the doctor away right? Not quite since dietary guidelines recommended us to consume ~3-5 servings of fruits and vegetables a day. Vegetables, specifically, are overlooked but they shouldn’t as they are superfoods. Mom was right when nagging us about eating our veggies at the dinner table.
Vitamins are our main focus here and how it can help performance. There are two types of vitamins:
- Water soluble – Vitamins B and C
- Fat soluble – Vitamin A, D, E, and K
*Vitamins A, C, and E have antioxidant effects
The difference between the two are the elements of metabolism. Some water-soluble vitamins require digestion while some don’t, however, they are all absorbed in the small intestine then transported through the blood to their target areas. Similarly, some fat-soluble vitamins require digestion while some don’t. In order to get absorbed, it must be incorporated into a micelle with the help of bile. The micelle then gets absorbed into the intestinal cells by passive diffusion in the small intestine. Those with diseases or complications may have trouble absorbing vitamins or producing the necessary enzymes for metabolism.
Vitamins help performance in many ways such as serving as antioxidants to reduce inflammation or working with minerals such as calcium to promote bone strength. Furthermore, some fruits can serve as a pre-workout packed with carbohydrates with a low glycemic index providing a steady dose of carbs throughout the workout. Additionally, fruits contain fructose, a simple sugar, that is digested quickly aiding in glycogen replenishment. Because vitamins have various benefits, I will cover only a handful of fruits and vegetables that can help your health and performance.
- Fish, Beef, Yogurt, Milk, Chicken – Vitamin B12
- Helps formation of red blood cells
- Maintain brain function
- Create and breakdown protein and fat
- Pears – Vitamins C, K, B3, B6, B9
- Increase energy levels
- Aids in digestion
- Decrease blood pressure
- Cucumbers – Vitamins C, K, B1, B7
- Aids in protection of brain
- Increase digestive health
- Decreases stress
- Freshens your breath!
- Milk, Eggs, – Vitamin D
- Increase bone strength
- May increase musculoskeletal health
- May improve muscle efficiency
- Oranges, Carrots, Milk – Vitamin A
- Aid in vision and cellular differentiation
- Promotes eye health
- Antioxidant effects helping in muscle recovery
To summarize, vitamins are imperative to our health and can aid in performance. Add a banana or apple to your mid-day snack. You can also try things like carrots with hummus, celery sticks with peanut butter or steamed broccoli with your dinner. Eating your servings of fruits and vegetables doesn’t have be boring so mix it in with your daily foods. Eating a balanced diet includes all food groups containing vitamins which are important for different functions in the body
Jesse Rodriguez is a nutritional science major with an emphasis in sports nutrition. Jesse swam for the El Salvador national team and competed at the international level. Jesse is currently working towards a CSCS and registered dietitian license. He currently works at UCLA as a sports nutrition intern assisting both dietitians with meal plans, body composition, and education materials. Jesse is a member of the Academy of Nutrition & Dietetics and Collegiate & Professional Sports Dietitians Association.
Strength Training is an emerging field in the sport of swimming. As more and more coaches, parents, and athletes begin to understand the extent to which a strength training program can help drop swim times and reduce injury, the more I’m approached by a growing and widening audience about, not only the Ruthless Athletic‘s Dryland Training for Swimmers Program, but also, general tips for using land-based techniques to get better in the pool.
As this audience widens, the frequency of parents approaching me to develop programs for their age-group swimmers increases as well. There’s a great deal of misinformation in the mainstream media about various forms of strength training for swimmers in general, but even moreso for youth athletes and youth or age-group swimmers.
The information herein are some quick tips and answers to some very frequently asked questions which I receive from both parents, coaches, athletic administrators, and even these young athletes themselves.
Strength Training is NOT Detrimental to Youth Athletes
The idea that strength training is detrimental to prepubescent and pubescent athletes transcends the sport of swimming. Parents, coaches, and entire athletic staffs may fall prey to this line of thinking.
As mentioned in this fantastic piece by Mike Robertson: “the stresses in sport far exceed what happens in the weight room!” Mike goes on to say “For example, in strength training a good measure of strength would be if you could squat or deadlift 2x your body weight. In other words if you weighed 175, if you could squat and/or deadlift 350, you’d be considered strong…”
…And then follows with some information that most people intuitively understand, but seem to ignore with regards to strength training…
“However, the forces that you see in everyday events like running (4-6x body weight) and jumping (6-10x body weight) far exceed anything done in the weight room.”
Speed and Agility Drills are Overlooked for Swimmers
Injuries in the pool are actually rather rare. Swimmers may develop chronic, or overuse injuries from their time in the pool, but the likelihood of sports injuries increases as an under-prepared swimmer finds themselves in a precarious position on land.
Often times, swimmers may find themselves in a pick-up game of football, volleyball, or some other higher-impact land sport where an injury could occur. Because these swimmers are so unprepared for this medium (court, field, track, etc.) they run a higher risk of injury than their friends who may participate in some of the various land-based sports.
While preparing for these kind of extenuating circumstances may seem like overkill, the number of coaches who’ve showed up to practice to then be faced with an injured star swimmer from similar circumstances to the aforementioned example is astronomical.
The Goal of Strength Training is Not the Goal of Swimming Practice
Swimming coaches tend to have misconceptions about the goals of strength training; a problem propagated extensively within the field. Coaches tend to want land-based exercise to replicate what is done in the pool, however, while the goals of both are the betterment of the athlete, the applications are entirely different.
Because pool workouts develop skill work and energy system development, coaches mistakenly believe strength training should be done in a similar way, usually with little rest, high heart rates, and in a manner which replicates the actions of sport; this view is plainly wrong.
Land work should help restore optimal function to the various joints and postures which the swimming strokes can hinder. By spending hours in the pool completing high yardage training, then coupling this with ‘sport specific work’ (such as swim cable trainers), you are effectively exacerbating shoulder and hip ailments common to overuse injuries.
To have the most effective ‘sport specific’ strength training, a program should consist of various counter measures. This ensures a neutral posture onto which the swimming coaches can pack on yardage and intensity. Doing so in addition to more of the same exercises on land will definitively lead to pain, burnout, and injury.
Consider the above when trying to formulate a program for your youth athletes. Remember, Ruthless Athletics does offer coaching services to individual athletes, as well as, entire sports teams. For more information on these services, swim team consulting, details on any of the various other services provided, or to simply ask a general question, feel free to reach out at RuthlessAthletics@gmail.com.