NEW IMPORTANT DISCOVERIES IN SPORTS SCIENCE

WORLD SPORTS SCIENCE BULLETIN

GROUNDBREAKING TECHNIQUES FOR ATHLETES AND SPORTS PEOPLE

HOW DO SOME ATHLETES SUDDENLY IMPROVE THEIR PERFORMANCE TO WORLD STANDARDS?

If you have ever wondered how some athletes, having competed for years, suddenly improve their performance to world class standards, you now have the answer in your hands. Inside this report you’ll find the latest training procedures used by the world’s top athletes and sports people to boost performance to international levels.

In this report: exercises guaranteed to increase your strength, stamina, fitness and speed

• Your first step to boosting your performance: drop those out-of-date exercise routines
• Be specific! Why selective training techniques produce better results
• Exploding the myth of ‘hard training’: don’t rely on long, tough workouts to attain peak performance
• Increase strength and power by altering the way your muscles are controlled by the nervous system
• Improve your fitness, including your speed, endurance and work capacity, while at the same time having fun and introducing variety into your regular routine
• Free Coaches' Training Secrets Report

Coaching • Exercise • Fitness • Genetics • Injury • Workouts • Training • Nutrition • Physiology • Psychology • Veterans

FOOTBALL • CYCLING • TENNIS • GOLF • ROWING • RUNNING • SWIMMING • RUGBY

HOW TO BOOST COMPETITIVE PERFORMANCE – DROP THOSE OUT-OF-DATE EXERCISE ROUTINES

In this report you’ll find how, by moving away from out-of-date training routines such as static stretching (see below for more about this first, easy step) and selecting the right exercise, it’s easier than you think to boost your performance to previously unattainable levels.

You won’t find theories or conjecture, no matter how wonderful they appear. In the following pages you’ll discover proven methods of improving your general fitness and competitive performance.

The often astonishing results described have all been monitored, validated and documented by internationally respected research bodies and universities. In a nutshell, we show that the more you use our specific training methods, the greater the impact on your performances.

Amazingly, many of these breakthroughs have gone unnoticed by the general sports fraternity – simply because they are not reported in the general media.

This report is based on hard-won knowledge – and explodes a few popular myths.

You’ll discover how carrying out great training is not just a matter of tough, long workouts. If reaching your potential depended solely on training very hard, all dedicated athletes would be in top form. But they’re not; in fact, just a small percentage of them actually reach their highest attainable level.

If you want to improve performance, the cardinal rule is: be more specific

Your best gains in performance will be achieved when key parts of your training closely mimic what you do when you compete. The more specific your training, the greater the impact on your performances.

This is true in running and strength training, for example. Scientific studies have shown that when individuals train their arm muscles at a specific angle, they achieve major gains in strength, but there are almost no improvements at other angles, even though exactly the same arm muscles are involved.

Expressed another way, the performance of slow, heavily loaded strength training helps strength but not speed or power. On the other hand, doing explosive stuff makes athletes great at developing muscular force quickly, but maximal strength doesn’t budge.

From our observations of hundreds of training sessions, it’s clear that most athletes and sportspeople are simply doing the wrong training!

Why most athletes train the wrong way

When runners go to the gym, for example, they usually focus on the usual, traditional, tried-and-true exercises that they’ve read about in magazines, heard about from other runners, and/or know how to do.

These include bench presses, squats, power cleans, leg extensions, leg flexions, biceps curls, abdominal crunches, and calf raises. Such exercises are great for developing generalised strength, but there is one small problem: none of them has anything to do with running.

Basically, squatting makes you a better squatter. Bench presses improve the strength of your pectoralis and triceps muscles. Ab crunches help you get better at bringing your shoulders toward your hips and may make you look prettier at the beach. Leg extensions increase your quadriceps-muscle strength when you are in a seated position. None of them helps you run faster.

Our recommended training regime closely mimics the overall body posture and muscle mechanics of running. And once you’re good at doing such specific exercises, we recommend that you move on to strength routines that will help you exert muscular force in a rapid manner in a horizontal direction, i.e., toward the finish line of your race.

Okay, you say, that all sounds plausible enough, but where is the proof that such training is better than the traditional fare of leg extensions and bicep curls?

How the right kind of training increased strength and power by 21%

Thanks to work carried out at The Centre for Exercise Science and Sport Management of Southern Cross University in Lismore, Australia, the proof is at hand. At Southern Cross, scientists divided 30 exercise-science students who had been engaged in weight training for a period of at least one year into two different groups.

One group, the control subjects, continued their normal training over an eight-week period. The second group also trained normally but added in two additional strength sessions per week. Only two exercises were used in the training.

At the end of eight weeks, both groups were assessed on a variety of tests of strength and power.

After eight weeks of the specialised sessions the athletes’ strength and power improved by 21 per cent!

Why common exercises don’t work

Now here’s the big one: cyclists and sprinters taking typical squat exercises to increase knee-extension power showed no improvement at all, even though they worked on the key muscles involved in knee extension – the quadriceps muscles.

Why wasn’t there an increase in knee-extension power? Even though exercises focused on the quads, the muscles are used in a totally different way.

Warning: Doing too much hard training can devastate your muscles, harass your hormonal system, and implode your immune system.

Ultimately, nervous-system recruitment of the various motor units within the quadriceps muscles is totally different in the two activities, so we shouldn’t expect squat training to benefit knee-extension power.

The study showed that knee-extension exercises don’t improve running ability. Yet knee extensions are among the most popular exercises carried out by the running community!

The upper body

The story for the upper body is pretty much the same. Athletes didn’t improve at all on the maximal press-up test, even though press-ups involve the same shoulder and arm muscles utilised during bench pressing. The difference, of course, as the squatting case revealed, is not in using the muscles, but how you use them.

Training a particular muscle to be more powerful won’t make that muscle more powerful in competition, unless the precise movement patterns used in training are very close to those used in competition.

How to enhance power, speed and stamina

So what’s the bottom line? If you’re a runner, for example, the strength exercises that most runners utilise are not specific to the body postures or neuromuscular patterns employed during running and therefore won’t help your running very much. If you really want to improve your running, you should focus on resistance exercises that are more specific to the act of running.

Whatever your sport or event, you’ll find our training programme will progressively enhance your power, speed and stamina.

You’ll quickly move far ahead of the people doing the usual non-specific exercises such as leg extensions and bench presses in the gym. And you’ll be on your way to some truly amazing results! For your free report on selective training, click here.

Why these exercises fail
By now, you know the reason for the failure of these exercises: they are specific only in the muscles used, not in the way they are used.
Click here

Dynamic Mobility exercises to boost competitive performance

What you do just before your workout begins has a big impact on what you are able to do during your workout. Many athletes prepare for a training session by carrying out routine stretching exercises, but it’s important to remember that stretching helps to improve your static (non-moving) flexibility and may not do such a good job at preparing your body to move quickly and efficiently.

That’s why I recommend that you focus on ‘Dynamic Mobility’ exercises before every workout.

Dynamic Mobility exercises

Dynamic Mobility training is for injury prevention and performance improvement. Mobility exercises during your pre-workout warm-up period prepare your body for the vigorous movements that make up the main part of your workout. Most sports involve forceful, strenuous activity, and mobility exercises and drills stimulate your nervous system, muscles, tendons and joints in a very dynamic manner.

What about the usual stretching exercises?

Static stretching exercises, in which you’re not moving around at all but are simply elongating a particular muscle or group of muscles, do have a place in your training programme, but their value and proper usage are often misunderstood.

It’s probably best to place your static stretches at the end of your workout as part of the cool-down, not at the beginning of a training session. Static exercises help bring your body back toward a state of rest and recovery and allow you to relax and lengthen the muscles that you have put under stress during your workout.

Placing static stretches at the beginning of a training session, on the other hand, tends to interrupt the natural flow of an optimal warm-up and fails to prepare you fully for the dynamic movements that follow.

Improve your workouts – and your competitive efforts

Dynamic Mobility exercises warm you up, stretch you out and keep you moving as you make the transition from resting to highenergy activity. You’ll feel a sense of warmth and relaxation in your muscles – and perspire lightly by the end of your five- to seven-minute warm-up period.

Dynamic Mobility exercises work on joints from your neck to your toes – and if you’re wondering why you should attempt to expand the mobility of your neck and shoulders when the ‘prime movers’ during your workout are probably your legs, wonder no more.

Your whole body functions as a unit – a ‘chain’ of interrelated parts. For example, if your shoulders are stiff, you won’t have a quick, fluid arm swing when you are running. If you don’t have proper arm swing, your legs will slow down and so will your performance.

Mobility training should be carried out before every workout. It has a cumulative effect over an extended period of time. After about four weeks or so, you should notice appreciable gains in your mobility, flexibility and ability to move smoothly during your training sessions. Best of all, you’ll also notice an appreciable improvement in your workouts – and your competitive efforts!

A full programme of Dynamic Mobility exercises are contained in our free report –click here

The best strength training exercises for you

A key problem for all athletes and sportspeople is that there are an infinite number of strength exercises and almost as many workout programmes. How do you select the exercises and programme that are perfect for you? How do you coordinate your strength programme with your training routine?

Pinpointing your weak links

The truth is that there is not a single set of strength exercises that is best for your particular activity. Instead, there are a few best strength-training exercises for YOU.

That’s because you have unique strengths and weaknesses. For each of your weaknesses, there is a handful of strengthtraining exercises that will make you stronger. Your job is to identify your weaknesses and strengthen them.

But how do you pinpoint your weak links?

Certainly, if you’re recurrently injured in one part of your body, that area is unnecessarily weak and needs to be bolstered. Or, if you find that you’re always breaking down with a variety of different injuries, then you may need to develop basic overall strength (and/or flexibility).

On the other hand, if you’re seldom injured and have good endurance but need to improve performance, your need is for a resistance programme which will ‘teach’ those strong muscles of yours to function more quickly. For example, your programme needs to emphasise power training. Sometimes, working with a knowledgeable coach or trainer will help you identify things you should stress during strength training.

If you are a runner, for example, you need to know that there are really just four basic types of strength training, each of which can assist you in accomplishing a specific goal. These are explained in full in the exclusive training newsletter Peak Performance, available only on private subscription. To summarise, the four strength training routines are:

1. General Strength and Conditioning Exercises: these include many of the conventional weight-training exercises. Also included in this category are some of the less conventional exercises and various activities for the ‘core’ muscles: abdominals and low back. These conventional exercises provide ‘generalised’ strength – strength throughout your body to protect your muscles and connective tissues from repetitive stresses and impacts etc.
2. Specific Strength Training: this category includes exercises that more closely imitate the biomechanics and motor patterns required for your activity. This specific type of strength training is becoming increasingly popular in the sports-training community because it provides ‘specific strength’ – more strength to carry out the actual movements needed in a particular sport.
3. Reactive or Speed-Strength Training: this type of training teaches your muscles to generate more force and generate the force more quickly. The goal, of course, is to develop more power. Reactive training fosters a high degree of strength in the muscles, tendons, ligaments and bones, since the impact forces are usually higher than they are during regular workouts. Reactive training also stretches muscles, tendons and ligaments vigorously, promoting greater elasticity and efficiency of movement.
4. Preventive Gymnastics Exercises: strengthening, rehabilitative, or restorative exercise or therapy. The function of preventive gymnastics is to strengthen particular parts of the body in order to minimise the risk of injury.

These strength training exercises are all contained in the Peak Performance newsletter Click here

Reducing dehydration

For years, scientists have searched for a way to reduce dehydration during summer training and competition. Now, scientists at the Veterans Administration Hospital in Albuquerque, New Mexico, have discovered a safe, natural chemical they claim can do the job.

Improving hot-weather performance

The chemical is glycerol, a three-carbon molecule that is found in every molecule of fat in the human body. When glycerol is ingested with water prior to exercise, blood volume stays high, heart rates remain low, and hot-weather performance improves, say the scientists.

In the research, 11 competitive cyclists took glycerol and water and then tried to exercise on a bicycle for as long as possible in high temperatures. When glycerol was taken, the cyclists were able to exercise about 21 per cent longer, compared to consuming only water. Glycerol was also superior to water at preserving blood volume and preventing significant rises in body temperature or heart rate during exercise.

The supplements that won’t boost performance?

Many endurance athletes wolf down dietary supplements in the hope of boosting their performances. However, new research suggests that four of the most popular have a slim chance of helping anyone set a new Personal Best (to learn which supplements to avoid, click here).

Investigations carried out at Cornell University and the University of North Carolina-Greensboro indicate that they have no measurable physiological effect during strenuous competitive efforts lasting from three to six hours.

Why did anyone believe that the four supplements might boost performance?

All four chemicals are naturally present in muscles and play a role in energy production. Between them they produce most of the energy used by muscles during endurance exercise, dilate blood vessels that bring oxygen to the muscles and stabilise key muscle enzymes.

Because of their potential, the four supplements have been bundled together into a commercial product. To determine the effect of this supplement, the North Carolina-Cornell scientists conducted a carefully controlled, 12-week study with 12 highly trained triathletes.

During a regular four-week training period, six of the athletes received a large daily dose of the supplement while six other athletes received only a placebo. None of the athletes was aware of what they were actually taking.

The effect? The supplement had no effect on performance. Total endurance times were similar; the supplement didn’t lower lactate, increase blood concentrations of glucose or free fatty acids or make endurance exercise feel any easier.

Although many endurance athletes use these supplements fairly frequently, there’s no scientific evidence of any benefit.

By systematically analysing a poor performance you can pinpoint and overcome the causes Click here

How to deal with a below average performance

Here are some examples from the systematic analysis we use to help identify and deal with the causes of poor performance:

To discover how to pinpoint and treat poor performance, click here.

A programme for boosting your VO2max

A 15-minute running test around a 400- metre track can lead to revolutionary improvements in fitness in just 12 weeks.

The object of the 15-minute test is to cover as much distance as possible. A secondary factor is that the distance run can predict VO2max with 95% accuracy.

A male runner was recently tested this way to estimate his oxygen uptake. A week later he paid £40 for a sophisticated treadmill VO2max test at a British Olympic Medical Centre. Results showed comparable readings.

Small amounts of sprint work done every other day will get the reflexes toned up and improve performance. All distance runners and endurance sports people should undertake sprint training as well as distance training. To ignore this often leads to the athlete becoming a one-pace competitor.

Fun workouts to boost fitness, speed and endurance, and correct weaknesses

How can you improve your fitness, including your speed, speed endurance, leg power, and work capacity, while at the same time having fun and introducing variety into your regular routine? The answer is to rely on a mixture of exercises that are combined with mobility and agility drills to form a sequenced training session of high-energy activity.

These workouts can be altered to suit the needs of different athletes. Specific weaknesses in an athlete’s fitness in speed, stamina or leg power, for example, can be corrected by focusing on various parts of the overall programme.

Leg power improvement

For example, leg-power exercises include basic forms of training which can enhance your leg power and running speed. As your legs become more ‘spring-like’, you’ll get more energy out of each stride, and your stride lengths will naturally increase.

Speed development

Speed development training helps develop foot speed by emphasising exercises that improve sprint form. The increased speed that is developed provides the foundation for more specific speed training that is carried out during the pre-competitive and competitive phases of the training year.

To receive a copy of the basic training units, which are the ‘building blocks’ of run-play workouts, please click here.

Vital techniques for recovery

Test results contained in the coaches’ training bible Peak Performance found the right balance of hard work and recovery is the most difficult part of serious training.

Recovery must do more than simply rest the muscles, reports Peak Performance; it must actually move fitness upward. The essentials of recovery include:

1. Repair of the damage which naturally occurs to structural proteins in muscles and connective tissues during a workout;

2. Restoration of the energy-producing enzymes inside muscle fibres that are naturally broken down during training;

3. Refilling of the carbohydrate fuel stores within muscle cells, fuel depots which are at least partially emptied during workouts;

4. Return to normal of the endocrine, nervous, and immune systems, all of which are perturbed by a bout of physical training.

You’ll learn that muscles should do more than just restore their status quo during recovery periods. Otherwise one would never improve in response to training.

Race performance times would be constant, or deteriorate if recovery processes could not even preserve the status quo. The correct training should:

• Repair existing proteins

• Add additional proteins to their overall structure in order to increase strength

• Synthesize greater-than-normal quantities of aerobic enzymes in order to expand lactate threshold and VO2max

• Store unusual quantities of energy so that the durations of quality workouts can be extended and high-quality speeds can be maintained for longer periods of time during your event

Tests also found that athletes who fail to take the right food following their workouts because of sheer negligence or a desire to shed weight are losing out in the long run, because their recovery processes suffer.

For specific steps to speed up recovery, repair muscle damage and make yourself stronger and more fatigue-resistant, read on for three free issues of the Peak Performance newsletter

Personal access to the world’s greatest and most costly training secrets

Substantial amounts of money are pouring into worldwide research and scientists spend millions to find ways to improve the performance of competitive athletes. Their discoveries have changed our understanding of how the body and mind work.

But! – You won’t find these breakthroughs reported in the national press. As you’ve no doubt noticed, newspapers and over-the-counter magazines are far more interested in personalities, events, disputes and scandals. Even when interviewed, the athletes and their coaches give little away.

In fact, unless you subscribe to the Peak Performance newsletter, you are unlikely to know of even the biggest breakthroughs.

The Peak Performance newsletter

The information contained in the Peak Performance newsletter comes from dedicated sports scientists working at the cutting edge of discovery.

You’ll have the same information as the world’s top athletes and sports people. In each issue you’ll discover new, tested techniques that are currently being used to push the limits of physical achievement forward.

How to benefit from these new techniques

If you want to beat the competition, or just get super fit, then take a trial subscription to Peak Performance – and avoid the errors that slow down so many uninformed enthusiasts. Here are some of the things you’ll learn:

• Traditional strength training in the gym does not develop optimal strength for your sport

• You will almost always fail to reach your pinnacle of performance on the accepted diet of hard workouts

• You can’t fully develop your competitive ability using high mileage training

• You’ll never reach your full potential until you start to use specialised exercises

Why Peak Performance is a confidential newsletter

Peak Performance is only available on private subscription and not available for ‘browsers’ to look through on newsagents’ shelves.

We maintain this policy because if just anyone could read it, it would remove the competitive advantage our paid subscribers get from it.

But before you pay the full price for a subscription why not try our techniques first – with a trial offer of just USD$9.99 (approx GB£5.50)?

Two month trial offer
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We’ll send you the Peak Performance starter pack on trial for two months, with your free online Coaches’ Training Secrets report. Peak Performance will be delivered to your door* each month - and you'll also be able to obtain each issue - plus a number of free gifts - in our FREE online backup area.

Online bonus
– three free back issues of Peak Performance in our FREE backup area –

Pay for your trial offer via our World Pay-operated secure payment web site and you will immediately be able to read the last three issues of Peak Performance online, absolutely free.

Receive your free online report Coaches’ Training Secrets with your trial subscription to Peak Performance newsletter. You won’t find these techniques in the national press!

10 examples of how the Peak Performance newsletter can boost performance and improve fitness

By subscribing to Peak Performance you’ll have the same information as the world’s top coaches and competitors – the ones that come back with medals and trophies from international events.

In each issue you’ll discover new, tested techniques that coaches and sports therapists are currently using to extend the limits of athletic achievement. These are for you to use in your own sport.

Here are ten examples of how Peak Performance can begin to improve your performance right away:

1. Boost your oxygen supply: discover two ‘cheats’ to increase blood volume to exceptionally high levels before important competitions. These techniques will reduce the heart rate during exercise and deliver more oxygen to hard-working muscles

2. Slice away body fat, build muscle: use our easy, short workout just three times a week to carve away body fat and replace it with lean muscle

3. Increase endurance performance by up to 17%: simple strengthening exercises can improve:

   • Strength
   • Power
   • Economy
   • vVO2max
   • Lactate threshold, the best predictor of endurance performance

4. Instantly available injury treatment: read how a simple two-minute procedure can handle most cases of knee pain

5. Achieve outstanding speed in distance events: achieve your highest level of performance and build functional strength with ‘neural training’ – fine-tuning the nervous system

6. How to outgun the rest of the field: one of the oldest training methods, forgotten for most of this century, has been rediscovered – and is being used to win events

7. Increase muscle strength the easy way: we show how to cut out time-wasting exercises and build muscle strength the fast way

8. Sports nutrition: there are some energy drinks that will help you – but which are they and when should you take them?

9. On-line access – a wealth of ‘best practice’ advice: free access to the World Sports Science Library web site, now established as a national centre for practical, performance-boosting tips and the latest advances

10. Reduce dehydration and get more from your exercise: scientists have discovered a safe, natural chemical that reduces dehydration during training and competition

Peak Performance $9.99/£5.50 trial application form

FREE REPORT

With your first trial issue of Peak Performance you receive this free report: Coaches Training Secrets. You won't find these in the national press! Your report shows you how to:

• Use special workouts to boost fitness, speed, endurance and correct weaknesses
• Avoid the kind of hard training that will devastate muscles, harass your hormonal system and implode your immune system by using our Selective Training techniques
• Drop those old-type stretching exercises and use our Dynamic Mobility system for injury prevention and performance improvement
• Speed up your recovery time, repair muscle damage accrued from your workouts; make yourself stronger and more fatigue-resistant
• Increase strength and power without training by altering the way your muscles are controlled by the nervous system
• Discover how to pinpoint and treat the causes of poor performance

PEAK PERFORMANCE STARTER PACK $9.99/£5.50 TRIAL

To introduce new subscribers to the benefits of membership, you qualify, for a limited time only, for:

• a two-month trial of Peak Performance delivered to your door* - for only USD$9.99 (approx GB£5.50)
• A free online Coaches' Training Secrets report
• The latest three back issues of Peak Performance, online

Thereafter, if you decide to continue, you qualify for a continued low rate of USdollar$59.99 (approx GB£32)