| BPC Newsletter |
Issue 011 Feb 2010 |
Letter from Ali
In this newsletter Coach Vic Brown discusses the differences in training between the base and build phase and what athletes should expect. We have sign up information and details for the Multisport World Expo on March 20th at MIT. Also included in this newsletter, announcing a new partnership with an amazing company, Aaron Brooks and Myoforce.net.
Check it out and enjoy!
BPC Latest News
Join Ali
Winslow and Vic Brown for a 2 hour hands on strength training workshop,
BEFORE the expo begins!
Time: 8-10AM
Register ONLINE
STRENGTH TRAINING FOR THE MULTISPORT ATHLETE: Coach Ali Winslow of Boston Performance Coaching and Coach Victor A. Brown, Associate Strength and Conditioning Coach at Boston University will lead a hands-on 2-hour workshop designed to help the multisport athlete integrate an effective strength conditioning program into their training.
The workshop will show you how to realize the benefits of effective strength training including how it can boost lactate threshold, improve economy of movement, assist in delaying fatigue and more. All clinic participants will receive a bio foam roller, mini exercise band and DVD with the training exercises covered during the workshop. Click Here for more information and to register.
The Build: Unlock Your Potential with Intensity
With much success, our base phase group training period is in the books and we are onwards into the next phase in our systematic approach to training the build. What does the build period have in store and what are the goals moving forward? First, let’s recap our base training. Fitness is developed in stages, and the first stage is to lay down the foundation. Base training is your foundation to fitness much like the foundation of your home. There must be depth to your foundation. Your base period should have lasted eight to twelve weeks, and maybe even extended beyond twelve weeks for novice athletes, with emphasis on muscle endurance, strength, and efficiency.
Now that your foundation has been laid, the build period will focus on increasing power and developing anaerobic endurance. Lasting anywhere from four to twelve weeks, the volume of intense swim, run, and bike workouts is gradually increased during the build training phase; through interval training, hill repeats, hilly rides, and bike-to-run “bricks”. Base muscle endurance, strength, and efficiency are maintained during the build. Experienced athletes may complete “doubles”, or two-a-day workouts, multiple times per week while long course athletes should be completing a minimum of three weekly bike workouts for preparation. As well, it’s time to convert the strength developed in the weight room during the base phase into power during swimming, biking, and running. Strength training may be reduced, but not eliminated, as it is important to continue for injury prevention. But the key to fitness improvements during this phase is the total volume of intensity accumulated in individual workouts.
The Build is the second phase within the training year: Base, Build, Peak, Race, and Recovery. Return to the latter portion of this phase later in the season for a two peak season. By following the base through build progressions, you will have put yourself in position for a final tune up during the peak and will be ready to have your most successful season yet.
BPC's new partnership
Versus (variable resistance strength system) patent pending is the only product that offers true variable resistance during both the concentric and eccentric phase of a strength movement. No other piece of equipment can do this. What does this mean? It means that your strength and power will increase dramatically and your overall core stability will go through the roof. Core stability is essential for all sports and for everyday life activities. How is this done? By allowing two people to use the same piece of equipment where each person applies force against each other. As one person moves in one direction the other person must try to resist the movement. In doing so the resistant forces become variable. The harder one person exerts force the harder the other person has to resist the movement. The same is true once the exertion is lightened. Each person’s body has to adapt to the changing forces. The bonus feature is you will push yourself harder than ever before. When you are competing against someone you want to win, right? Well when you use Versus you have to do just that; compete against your partner. You can’t do that when strength training with weights, tubes or machines. If you use Versus by yourself your body has to figure out how to stabilize the core while performing a strength movement. All these facts allow for greater overall strength, power, speed, flexibility and core stability. We can guarantee you that you will never be able to activate and strengthen your core as much as you can with Versus .
