Auraria Campus Student Dietetic Association

1. Training & Nutrition Athletics vs Tactical Populations Paul Goldberg MS, RD, CSCS, CSSD 10th SFG THOR3 Human Performance Coordinator USA Weightlifting Club Coach USA Triathlon Level I coach Auraria Campus Student Dietetic Association

2. Fitness vs. Performance Fitness Performance Athletic based outcomes Training based on event or season Other than acrobatic sports, physical appearance is typically not a concern May raise health risk Specialization/sport specific Team or individual events and training Nutrition for energy, recovery and body composition • Health based outcomes • Physical Appearance • Reduction of health risks • Individual training • Nutrition for weight management and health • Training of a single body part

3. Athletics vs Tactical Training ATHLETICS TACTICAL No season Deployment schedule No peak Constant readiness Unpredictable environment Unknown demands Unfamiliar combatant Typically older soldiers with a 20+ yr career Failure can be catastrophic Physical & mental stress • Training based on a season • In, off, pre, playoffs • Peak in training • Predictable environment • Known demands • Familiar combatant • Typically have younger athletes. Set window of time. 1 year+ • Rules governing training • Physical & mental stress

4. Training Methodologies • Periodization • Linear- hypertrophy, strength, power and transition phases. Associated with a “Peak” • Undulating - adjusts the sets, reps, speed of movement (tempo), and rest period every single workout • Block- training blocks devoted to certain athletic aspects . They have direct carryover.

5. Training Methodologies • Sets • Reps • Resistance (weights, bands, chains, incline, body wt, environment) • Time • TUT- time under tension • Circuits • Super-sets • Giant sets • Strip sets • Plyometrics • Recovery-Avoid overtraining

6. Popular Training Methodologies • Olympic Movements- movements that train aspects of human ballistics (explosive strength) and are therefore executed faster. Ideally, with more mobility and a greater range of motion during their execution. • Sets to Failure – (HIT) Perform each set so you are reaching muscular failure on the last reps. Reps performed slowly (negative). 8-12 reps, 1-3 sets. • Power lifting/Strongman- training techniques that are focused on strength and explosive power. Traditional training methods dictated low repetitions (1-5) with maximal weight (85-105%). • Conjugate- linking of two (or more) qualities that need to be developed (bench & shoulder press), and training them in the context of a greater program.

7. Successful Coaching/Dietitian Traits • Willingness to work • Willingness to learn • Organization-Plan your work, work your plan • Confidence • Foresight • Adaptability • Experience • Leadership • Dedication • Selflessness

8. Physiological Traits • Ideal mixture of Type I & Type II fibers • Slow to detrain • High pain tolerance • Decent VO2 • Trainable and efficient lactate system • High work capacity • Trainable SAQ • High LBM • Kinesthetic Sense

9. Psychological Traits • Mental toughness • Focus • High pain tolerance • Vision • Kinesthetic Sense • Even Keel • On/Off switch

10. Intangibles Traits • Leadership • Character • Confidence • Commitment • Presence • Knows the sport • Will to win • Selflessness

11. Athletics vs Tactical Nutrition ATHLETICS TACTICAL Broad range of needs Uncontrollable food sources at times Creativity Food borne illnesses Hydration Education Rules for feeding No rules on supplementation • Focused attributes • Wt loss/gain, recovery, etc • Reliable, consistent food sources • Hydration • Education • Rules for feeding • Rules for supplement use

12. Nutrition • Nutrient Timing • Fuel for training, missions • Fuel for recovery, travel • Fuel for performance • Nutrition Periodization • In & off season, garrison, training • Injuries • Competition, deployment • Social Aspect of Food • Family events & Holidays • Stress, PTSD • Body Image

13. Nutrition • Health Issues • CVD, DM, Cholesterol, ulcer, ETOH • Hydrate, Hydrate, Hydrate • Altitude, heat, cold, flights • Activity demands • Energy demand meets energy intake • Body weight issues • Wt gain/loss,tape test, APTF standards

14. Nutrition 3000 cal / day athlete/operator – 200lbs • Protein- 1-2g/Kg depending on activity • 200lbs = 91k x 2g= 182g / day • 182 x 4 = 728 cal • Fat- Essential amounts • 3000 x 17% = 510 cal • Carbohydrates- adjust to meet energy needs • 728+510= 1238 • 3000-1238= 1762 • 1762/4 cal= 440 g CHO / day

15. Nutrition Supplementation • Food first • Fix a Bad Diet then Performance • Educate from the plate • Deficiencies or Limitations then Performance • Vegetarian, lactose intolerant, allergies • Female- Ca, Fe • Quality of food source • Fish oils • Vitamin D • Anti-oxidants

16. Performance Supplementation • Creatine Monohydrate • 3-5g/day • Hydration • Buffer • Caffeine • Timing • Beta Alanine • Buffering capacity • Slows muscle break down

17. Training & Nutrition Concepts in Elite Athletics Paul Goldberg MS, RD, CSCS, CSSD 10th SFG THOR3 Human Performance Coordinator USA Weightlifting Club Coach USA Triathlon Level I coach Thank You