Workout of the Day

5 rounds for time:

"Burpee Complex"

5 rounds, max load:
Burpee Deadlift, 5 reps
Burpee Power Clean, 5 reps
Burpee Front Squat, 5 reps
Burpee Clean and Jerk, 5 reps

Thanks JVH Sports Performance for the idea!

The workout is not for time, just max weight. Keeping your hands in contact with the bar, perform a burpee before each lift. Hand are only allowed to re-grip. Video below is a demo-ish.

Amino Acids, Training Stress, Hormones, and Muscle Tissue

By Joseph Regan

During low calorie diets and intense training regiments, amino acid supplementation becomes extremely important. Amino acids are chief components of proteins that are synthesized by living cells (nonessential) or are obtained by the body through diet (essential). A dietary protein source that contains all the essential amino acids is called complete proteins. Meat, fish, poultry, eggs, and milk are examples. The proteins in vegetables and grains are called incomplete proteins, because they do not supply all the essential amino acids.

When athletes follow reduced calorie protocol to qualify for particular weight classes, i.e., wrestlers, boxers, MMA, amino acid supplementation becomes incredibly important. Amino acids account for a large percentage of the energy to fuel training and competition. As the athlete’s training volume and load increase, so does the stress hormone cortisol. When cortisol is elevated, the anabolic hormone testosterone will significantly decrease. This hormonal imbalance will allow cortisol to eat away at muscle, adversely affecting cellular energy metabolism, facilitating body fat accumulation. This imbalance also has detrimental effect on mood, i.e., Central Nervous System (CNS). Cortisol also supports fat storage via activating storage receptors and ruining insulin sensitivity. This affects how muscles can accept amino acids and other nutrients.

During training and calorie deficit, breakdown of muscle tissue will increase cortisol levels, which will have an adverse effect on performance. Losses of muscle mass and secondary lowering of metabolism can occur if volume and intensity get high enough. I preach to my athletes all the time about management of their CNS. Strength athletes rely on their nervous system to support success. Focus must be on training the brain, not just muscles, i.e., plyometric work.

Recovery becomes premium: when it comes to strength, peak power, and speed. The CNS must be repaired before the muscles. Amino acid supplementation greatly benefits the athlete. Amino acids ingested before workouts can compete with serotonin and its precursor tryptophan for entry into the brain. It is the serotonin action inside the brain that facilitates the sensation of fatigue. Amino acid supplementation pre-workout can blunt the pain response in the brain, allowing athletes to train more efficiently.

If ample amounts of amino acids are supplemented about 30 minutes pre-workout, amino acids have a sparing effect on muscle protein, thus allowing the body to use stored fat as fuel. Amino acid loading around training boosts fat burning by virtue of activating metabolism. Amino acid loading mimics the consumption of food, as far as the brain is concerned.

Regarding post-workout, amino acid supplementation will increase insulin enough to promote anabolism. Ingestion of food post-workout drives the blood away from muscle and is diverted to gastrointestinal tract (GI) for digestion. This feeding practice will most certainly hinder the recovery process, and digestion will be suboptimal. Hard training athletes do not have time for digestion. This is not time efficient, which is vital during competition, when time is of the essence.

Excessive protein consumption post-workout can cause a release of the hormone, glucagon, which antagonizes insulin release. Conventional wisdom tells us that insulin is anabolic post-workout. Insulin is most certainly anti-catabolic post-workout, as it diminishes post-workout protein breakdown. If glucagon is released, the body will now convert the excess protein into glucose (gluconeogenesis). So take in too much protein post-workout and say goodbye to that favorable amino acid ratio. Those aminos are now carbohydrates!

Joe Regan is a sports nutritionist for many top athletes, especially wrestlers. Though I do not know him personally, I have heard great things from his athletes regarding nutrition. Check out his website for sports nutrition info. www.peakprogress.com

Stay classy,

Coach A.

This is a rough idea on how to perform the WOD.