When we talk about preparing an athlete, we usually think about strength, endurance, speed, and technique. There is another system, however, that can and often should be trained: the gastrointestinal system. 

This is exactly what gut training describes. It is the systematic practice of the nutrition strategy an athlete plans to use in competition, with the aim of consuming the necessary fluids and carbohydrates without being limited by bloating, nausea, cramping, or severe discomfort. 

Put simply, you would not test your race pace for the first time on competition day. Your race nutrition should not be tested for the first time either. 

What is gut training? 

Gut training is the planned and repeated intake of food, fluids, and mainly carbohydrates during selected training sessions. The athlete uses the same products, similar quantities, and similar timing to those intended for competition. 

The gastrointestinal system can adapt. Repeated carbohydrate intake during exercise may improve tolerance to food and fluids, reduce carbohydrate malabsorption, and decrease gastrointestinal symptoms. 

A systematic review of interventions lasting from 4 to 28 days found that repeated carbohydrate feeding protocols may reduce gastrointestinal discomfort. Across two protocols lasting two weeks, average discomfort decreased by approximately 47%. Some studies also reported a reduction in estimated carbohydrate malabsorption. The results were not consistent across all studies, which is why the approach should always be individualised. 

What exactly are we training? 

We are not training the gut in the same way that we train a muscle. We are repeatedly exposing the athlete to the conditions in which food and fluid need to be consumed during intense movement. Over time, the body becomes more familiar with the demands of competition fueling. 

This adaptation may involve four main areas. 

1. Better tolerance of larger carbohydrate intakes 

The athlete gradually becomes accustomed to consuming a sports drink, gel, or easily digested food while running, using an ergometer, or performing functional movements. 

2. A possible improvement in intestinal absorption 

Frequent carbohydrate exposure may influence the transport of glucose and fructose through the intestine. The SGLT1 and GLUT5 transporters are possible mechanisms behind this adaptation, although much of the evidence in humans remains indirect. 

3. Less malabsorption 

When a greater proportion of ingested carbohydrate is absorbed, less remains in the intestinal lumen. This may help reduce water retention, intestinal distension, and the urgent need to stop because of discomfort. 

4. Greater tolerance of fullness 

The athlete learns to keep running, rowing, performing burpees, or completing wall balls without feeling that fluid or food is sitting heavily in the stomach. 

This does not mean that gut training necessarily improves every aspect of gastrointestinal function. Current evidence does not show that it increases gastric emptying in every athlete or that it improves every marker of intestinal integrity. 

Why does it matter in HYROX? 

HYROX combines 8 kilometres of running with eight functional workout stations. The first published study examining the physiological demands of the event reported an average completion time of approximately 86.5 minutes, with most of the race performed at high to very high intensity. 

This creates a specific nutritional challenge. The athlete needs high carbohydrate availability while also having to run, push and pull a sled, complete burpees, row, lunge, and perform wall balls. Tolerance of competition nutrition therefore becomes part of competition preparation itself. 

For high intensity efforts lasting longer than approximately one hour, an intake of around 30 to 60 grams of carbohydrate per hour may be appropriate, depending on the duration, intensity, pre competition nutrition, and the individual athlete. 

This does not mean that every HYROX athlete needs 60 grams per hour. A fast athlete finishing close to one hour, with an effective carbohydrate strategy before the start, may need much less during the race. The value of gut training is that it allows the athlete to use the strategy that is actually required without unnecessary gastrointestinal risk. 

How does it apply to CrossFit? 

The application is different in CrossFit. A single 10 or 20 minute WOD clearly does not require 60 or 90 grams of carbohydrate per hour. 

Gut training becomes valuable during long training days, double sessions, and competition days with several events. In those situations, the athlete must compete, refuel, digest, recover, and compete again within a few hours. 

That is a skill, and skills need practice. 

For a competitive CrossFit athlete, gut training does not mean taking a gel during every WOD. It means practicing the strategy that will be needed when three, four, or five events are scheduled on the same day. The athlete already knows what can be eaten between efforts, how much fluid is well tolerated, and how much time is needed before returning to high intensity work. 

What can the athlete gain? 

1. More carbohydrate with less discomfort 

The most important benefit is the ability to gradually increase intake without severe bloating, nausea, cramping, reflux, diarrhoea, or a heavy feeling in the stomach. 

2. Better use of competition fuel 

The amount an athlete consumes is not the only factor that matters. What also matters is how much can be absorbed and used. Repeated exposure may reduce malabsorption and support blood glucose availability in some athletes. 

3. Better support for performance 

As exercise intensity rises, carbohydrate becomes increasingly important as a fuel source. Gut training enables the athlete to apply a nutrition strategy designed to support pace, power, and the ability to repeat intense efforts. 

4. Greater consistency with the competition plan 

A perfect plan on paper has little value if the athlete cannot tolerate it. Through practice, the athlete already knows what to drink, how much to drink, which gel works, which carbohydrate concentration is tolerated, and when food can be consumed between events. 

5. Better preparation for a higher competitive level 

As the level of competition rises, training volume, double sessions, event frequency, and recovery demands usually rise with it. A gastrointestinal system that can tolerate the required fuel can become an important factor supporting performance. 

How is it done in practice? 

Gut training should be progressive, specific, and suited to the demands of the event. An athlete should not immediately aim for 90 grams of carbohydrate per hour simply because an elite cyclist or marathon runner uses that amount. 

The process can begin during selected longer sessions with 30 to 40 grams per hour. If there is a genuine competition need and tolerance is good, intake can gradually rise to 45, 60, 75, and, in specific cases, 90 grams per hour. 

At the same time, the athlete should test fluid volume, intake frequency, gels, sports drinks, soft foods, and different carbohydrate combinations. 

At higher intakes, combining glucose or maltodextrin with fructose may allow a greater absorption rate than using large amounts of glucose alone. Even then, very high carbohydrate intakes are not a universal target. Intakes of 90 to 120 grams per hour are mainly relevant to prolonged events and well trained athletes with specific needs. They are not necessary for a typical HYROX race or a short WOD.

Training sessions should resemble competition conditions as closely as possible. The athlete should test a similar intensity, movement pattern, time of day, available products, and recovery time between efforts. The goal is not simply to tolerate a set quantity of carbohydrate during an easy session. The goal is to know that the same strategy remains tolerable when the demands begin to resemble competition. 

The most important point 

Gut training is not a method for forcing every athlete to consume more carbohydrate. It is a process that allows each athlete to consume what is genuinely needed, when it is needed, without the gastrointestinal system becoming the limiting factor. 

In HYROX and competitive CrossFit, the heart, muscles, and energy systems may all be prepared. If the nutrition plan cannot pass through the gut, however, the athlete cannot use it. 

The gut is part of competition preparation. 

Do not train only for your body to withstand the race. Train it to accept the fuel it will need to finish it. 

References 

1. Costa RJS, Gaskell SK, Henningsen K, and colleagues. Sports Dietitians Australia and Ultra Sports Science Foundation Joint Position Statement: A Practitioner Guide to the Prevention and Management of Exercise Associated Gastrointestinal Perturbations and Symptoms. 2025. 

2. Martinez IG, Mika AS, Biesiekierski JR, and colleagues. The Effect of Gut Training and Feeding Challenge on Markers of Gastrointestinal Status in Response to Endurance Exercise: A Systematic Literature Review. Sports Medicine. 2023. 

3. Jeukendrup AE. Training the Gut for Athletes. Sports Medicine. 2017. 

4. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. 2016. 

5. Kerksick CM, Arent S, Schoenfeld BJ, and colleagues. International Society of Sports Nutrition Position Stand: Nutrient Timing. 2017. 

6. Brandt M, and colleagues. Acute Physiological Responses and Performance Determinants in HYROX: A New Running Focused High Intensity Functional Fitness Trend. 2025.

Το άρθρο Gut Training: Why CrossFit and HYROX Athletes Should Train Their Gut εμφανίστηκε πρώτα στο ATPLab Training.

Hydration directly influences pacing, neuromuscular function, thermoregulation, cognitive performance, and recovery. In sports that combine high-intensity efforts, strength, endurance, running, ergs, sleds, carries, wall balls, barbell work, and repeated efforts, dehydration can become one of the most overlooked reasons an athlete underperforms despite being physically fit.

Why Does Hydration Matter So Much?

When an athlete begins training or competition already dehydrated, or loses a significant percentage of body mass through sweat, the body struggles to maintain the same output.

The consequences include:

• Reduced thermoregulatory capacity
• Increased cardiovascular strain
• Higher perceived exertion (RPE)
• Greater physiological cost for the same workload

The American College of Sports Medicine (ACSM) recommends avoiding excessive dehydration, with a practical target of keeping body mass loss below approximately 2% during exercise.

Dehydration as Self-Sabotage

Many athletes focus on carb loading, gels, caffeine, pacing, and tapering while neglecting the most basic performance variable:

Starting training or competition in a dehydrated state.

This is essentially self-sabotage.

In practice, dehydrated athletes often experience:

• Higher heart rates at the same pace
• Increased perceived effort
• Faster local muscular fatigue
• Poorer pacing decisions
• More technical mistakes
• Reduced heat tolerance
• Slower recovery following training or competition

Hydration and Recovery

Recovery is not only about protein and carbohydrates.

Restoring fluid balance is essential for reducing physiological stress, restoring plasma volume, and minimizing post-exercise fatigue.

ACSM recommends replacing approximately 1.25–1.5 liters of fluid for every kilogram of body mass lost during exercise, especially when rapid recovery is required or when a second session or competition follows.

Practical Guidelines

1. Daily Baseline

• Fluids: 35–45 ml/kg bodyweight/day
• Additional training intake: +500–1000 ml per hour of training
• Electrolytes: 1 tablet per 500–750 ml of water during days with:
  • Heavy sweating
  • High temperatures
  • Double sessions
  • Long mixed training sessions

2. Pre-Training / Pre-Race Hydration

• 4 hours before: 5–7 ml/kg
• 2 hours before: 3–5 ml/kg
• 30–45 minutes before: 200–300 ml
• 10–15 minutes before: 100–200 ml

3. During Training

• Fluids: 300–600 ml/hour
• Electrolytes: 300–500 mg sodium/hour when heat and sweat losses are significant

4. Post-Training

• Immediately after training: 500–750 ml fluids + electrolytes (500–1000 mg sodium)
• For every 1 kg of body mass lost: 1.25–1.5 L fluids
• Electrolytes: 500–1000 mg sodium per liter of fluid consumed

Key Takeaway

Hydration is not a recovery tool. It is not a race-day tool.

It is a daily performance habit.

Before looking for marginal gains through supplements, advanced pacing strategies, or race nutrition, make sure you are not losing performance simply because you are underhydrated.

Το άρθρο Hydration. The Hidden Performance Tool εμφανίστηκε πρώτα στο ATPLab Training.

1. Adequate Daily Energy Intake
   If your caloric intake does not match your total energy expenditure:

   A) Recovery slows down

   B) Performance declines

   C) Training quality decreases

   Fueling starts with total daily energy availability, not with your pre-workout snack.

2. Carbohydrates
   Whether competing in CrossFit or HYROX, low glycogen availability reduces your ability to perform repeated high-intensity efforts.

   Maintain daily carbohydrate intake at 5–8 g/kg bodyweight

3. Protein
   Protein supports tissue repair and recovery from demanding training.

   However, excessive protein intake between sessions can displace carbohydrates.

   Maintain: 1.4–2.2 g/kg bodyweight per day

   Distribute evenly: 0.3–0.5 g/kg per meal

4. Fats
   Fats support hormonal function, energy balance and satiety, but slow gastric emptying.

   Keep fats low 1–3 hours pre-session and between sessions.

   Place most fats in meals away from training or on low-volume days.

5. Timing Strategy for Double Sessions

   A) Post 1st Session 1 (0–60 minutes)
   – Carbs: 1.0–1.2 g/kg
   – Protein: 0.3 g/kg (20–40g practical range)

   Examples:

   1. Chocolate milk + banana
   2. Whey + bagel/cereal + honey
   3. Rice pudding/yogurt + fruit + honey

   B) 3 Hours Pre 2nd Session
   – Carbs: 1.0–2.0 g/kg
   – Protein: 0.3 g/kg
   – Fats/fiber: Low–moderate

   Examples:

   1. Rice/pasta + lean protein
   2. Potato + eggs/chicken

   C) 1 Hour Pre 2nd Session
   – Carbs: 0.5–0.8 g/kg
   – Protein: Optional
   – Fats/fiber: Minimal

   Examples:

   1. White toast + jam/honey
   2. Rice cakes + honey

   D) 30 Minutes Pre 2nd Session
   – Carbs: 0.3–0.5 g/kg (easily digestible)

   Examples:

   1. Banana
   2. Gel
   3. 300–500 ml sports drink
6. Fluids & Electrolytes

   Α) Before: 5–10 mL/kg fluids 2–4h prior

   Β) During: 0.4–0.8 L/hour (adjust for sweat rate)

   C) Electrolytes:
   Use sodium when sessions exceed 60 minutes, heat is high, or sweat rate is elevated.

   D) After: Rehydrate based on losses (ideally via pre/post weighing).

7. Evidence-Based Ergogenic Aids

   A) Caffeine: 3–6 mg/kg (~60 min prior)

   B) Creatine: 3–5 g daily

   C) Beta-Alanine: 4–6 g daily (split doses)

   D) Sodium bicarbonate: 0.2–0.3 g/kg

Sources:

1. Louise Burke – Practical Sports Nutrition / Clinical Sports Nutrition (McGraw-Hill)

2. NSCA – Essentials of Strength Training & Conditioning (latest ed.)

3. Jeukendrup & Gleeson – Sport Nutrition (3rd ed.)

4. ACSM Position Stand (2007): Exercise and Fluid Replacement

5. Maughan – IOC Handbook of Sports Medicine: Nutrition in Sport

6. ISSN Position Stands: Caffeine (2021), Creatine (2017), Beta-alanine (2015), Sodium bicarbonate (2021), Protein (2017).

Το άρθρο Fueling for Double Sessions (AM/PM) in CrossFit / HYROX εμφανίστηκε πρώτα στο ATPLab Training.

1. The issue is fuel, not fitness
From the first event, energy and fluid expenditure exceeds intake. This deficit may not be immediately noticeable, but it carries over into subsequent events or competition days.

2. Depletion of carbohydrate stores
Carbohydrates are the primary fuel for high-intensity performance.
During the first event (or Day 1), a large portion of muscle glycogen is consumed. Without adequate replenishment:
• depletion continues
• performance declines in later events
• perceived exertion increases
• legs feel heavy and transitions slow down

3. Hydration and sodium mismatch
Even mild dehydration, when combined with insufficient sodium intake, increases cardiovascular strain at the same workload.
Without a hydration strategy, the deficit carries into the next day.

Common outcomes include:
• unexplained elevated heart rate
• headaches
• cramps or muscle spasms

4. Poor between-event nutrition choices
Common mistakes:
• high fat and fiber intake → delayed digestion, gastrointestinal discomfort
• excessive protein → minimal immediate fuel contribution
• insufficient total intake due to stress → prolonged energy deficit

These choices compromise performance later in the competition.

5. Poor timing
Between events, refueling windows are short.
Missing them means starting the next effort already in deficit.

In multi-day competitions, Day 1 refueling directly determines Day 2 performance.

6. Fix #1 – Between-events protocol
0–15 minutes post-event:
• 30–60g carbohydrates
• 500–750ml fluids
• adequate sodium (especially with high sweat rates)

60–120 minutes before the next start (if time allows):
• easily digestible carbohydrate-based meal
• low fat and fiber
• small protein amount

Avoid large meals, high fat/fiber foods, and unplanned snacking.

7. Fix #2 – 3-day performance plan
• 3 days out: progressive carbohydrate loading with reduced fat and fiber
• After the final event each day: prioritize carbohydrates, fluids, and electrolytes
• Choose: easily digestible carbohydrates to maximize glycogen restoration and minimize GI risk
• Pre-workout meals/snacks: familiar and tested — no experimentation on race day

Sources:
1) https://pubmed.ncbi.nlm.nih.gov/39485653/

2)https://pubmed.ncbi.nlm.nih.gov/35809162/

3)https://pubmed.ncbi.nlm.nih.gov/40901614/

4) https://pubmed.ncbi.nlm.nih.gov/26178327/

5)https://www.researchgate.net/publication/396309566_Sodium_intake_for_athletes_before_during_and_after_exercise_review_and_recommendations

Το άρθρο Fuel Debt in Competition: Why Performance Drops Before the Event Is Over εμφανίστηκε πρώτα στο ATPLab Training.

If you’ve experienced a sudden drop in pace, heavy legs, and intense fatigue when running immediately after a sled push or pull, you’re not alone. This phenomenon is not a matter of “poor fitness,” but rather the result of specific physiological mechanisms triggered by the sled.

Let’s break it down.

What do we mean by “lock up”?

By “lock up,” we refer to:

Reduced ability to produce force

A sudden drop in running pace after the sled

Increased perceived exertion (RPE)

A sensation of heavy, stiff legs and difficulty regaining pace

Why does the sled trigger it?

Sled push/pull work:

-Imposes high mechanical demands with prolonged muscular tension

-Creates conditions of functional restriction of blood flow and oxygen delivery

-Increases reliance on anaerobic ATP production

This leads to:

-Depletion of phosphocreatine (PCr)

-Accumulation of metabolites (Pi, H⁺)

All of the above directly reduce the muscle’s ability to produce force during the subsequent run.

What is usually responsible?

In most cases, it’s a combination of factors:

-Neuromuscular fatigue and disruption of muscle homeostasis

-Inadequate carbohydrate intake prior to the start

-Insufficient hydration and an imbalanced sodium–water status

Practical strategies for better performance

Carbohydrates: 

1–4 g/kg consumed 1–4 hours before (low fiber & low fat).

~1 hour before: small amounts of carbohydrates and/or a carbohydrate mouth rinse. 

During the event: 30–60 g/hour via isotonic drinks, gels, or chews

Hydration & Electrolytes

Goal: avoid dehydration greater than 2% of body mass

Sweat rate estimation via pre- and post-exercise body weight

5–10 mL of water/kg 2–4 hours before

Sodium added when necessary to enhance fluid retention

Supplements with evidence-based ergogenic effects

Caffeine: 3–6 mg/kg (~60 minutes before)

Sodium bicarbonate: 0.2–0.3 g/kg, 60–180 minutes before

Creatine (monohydrate): 3–5 g/day

Beta-alanine: 4–6 g/day

Beetroot juice: 6–8 mmol, 2–3 hours before

Conclusion

Leg “lock up” after the sled is not a matter of willpower.
It is the result of high mechanical and metabolic load, which can be effectively managed with proper fueling, hydration, and supplementation strategies.

At ATPLab Training, performance is built on data, not assumptions.

Το άρθρο SLED STATIONS AND MUSCLE FATIGUE: WHY RUNNING COLLAPSES AFTER THE SLED εμφανίστηκε πρώτα στο ATPLab Training.

Το ζέσταμα είναι το πρώτο πράγμα που πρέπει να κάνει κάποιος πριν από μια προπόνηση, είτε αυτή είναι μια προπόνηση με το βάρος του σώματος, είτε ένα τρέξιμο 5 χιλιομέτρων στο πάρκο. Αλλά ποιο είναι το ιδανικό ζέσταμα; Το σωστό ζέσταμα πρέπει να αυξάνει την θερμοκρασία του σώματος, να αιματώνει επαρκώς τους τένοντες, να χαλαρώνει τις αρθρώσεις και να προετοιμάζει το μυαλό για άσκηση.

Για να τα πετύχετε όλα αυτά πρέπει να ακολουθήσετε μια συγκεκριμένη ρουτίνα διάρκειας 15-25΄ ανάλογα το αθλητικό σας επίπεδο και σε σχέση πάντα με το κυρίως μέρος της προπόνησης.

Το ζέσταμα χωρίζεται σε δύο βασικά μέρη:

Το Γενικό ζέσταμα και

Το Ειδικό ζέσταμα

Με τον όρο γενικό ζέσταμα εννοούμε όλες τις διαδικασίες με τις οποίες θα επιτύχουμε:

• Βελτίωση κινητικότητας των αρθρώσεων
• Αύξηση πνευμονικού αερισμού
• Μεταφορά οξυγόνου στους μύες
• Αύξηση θερμοκρασίας των μυών και τενόντων.

Κάθε ζέσταμα λοιπόν πρέπει να ξεκινάει με ένα βασικό mobility flow κατά το οποίο θα ενεργοποιηθούν προοδευτικά όλες οι αρθρώσεις του σώματος σας επιδιώκοντας το μεγαλύτερο δυνατό εύρος κίνησης για κάθε άρθρωση. Σε αυτή τη φάση τόσο οι αρθρώσεις όσο και οι μύες σας είναι σχετικά σφιχτοί

και κρύοι οπότε πρέπει οι τεχνικές που θα εφαρμόσετε να έχουν στόχο την σωστή αιμάτωση και προοδευτική χαλάρωση ιστών και τενόντων ώστε να επιτύχετε το καλύτερο δυνατό αποτέλεσμα χωρίς να ρισκάρετε τον κίνδυνο τραυματισμού. Στον παρακάτω σύνδεσμο θα βρείτε ένα ιδανικό mobility flow που μπορείτε να εντάξετε στο ζέσταμα σας:

Εφόσον ολοκληρώσετε τις ασκήσεις κινητικότητας περνάτε στην δεύτερη φάση του βασικού ζεστάματος όπου είναι η μυϊκή ενεργοποίηση όλων των μυϊκών ομάδων που περιβάλουν τις αρθρώσεις και κυρίως των ώμων και των ισχύων. Για την κατάλληλη ενεργοποίηση των συγκεκριμένων μυϊκών ομάδων χρησιμοποιείστε λάστιχα αντίστασης τα οποία θα σας επιτρέψουν να εφαρμόσετε ελεγχόμενα την αντίσταση και να μπορέσετε να πετύχετε μέγιστη αιμάτωση χωρίς καθόλου μυϊκή επιβάρυνση. Στον παρακάτω σύνδεσμο θα βρείτε έναν ολοκληρωμένο οδηγό ασκήσεων με λάστιχα:

Τέλος το βασικό κομμάτι κάθε ζεστάματος πρέπει να περιλαμβάνει την καρδιοαναπνευστική ενεργοποίηση. Στόχος είναι να αυξηθεί ο πνευμονικός αερισμός, να ανέβουν οι καρδιακοί παλμοί σε ποσοστό 60-65% της μέγιστης καρδιακής συχνότητας και να μεταφερθεί το οξυγόνο σε όλες τις βασικές μυϊκές ομάδες του σώματος ώστε να αρχίσει η διαδικασία επεξεργασίας αυτού από τους μύες. Είτε πρόκειται να ακολουθήσει προπόνηση δύναμης είτε προπόνηση αντοχής, ένας καλός πνευμονικός αερισμός και μια αυξημένη καρδιακή συχνότητα θα θέσουν το σώμα σας σε απόλυτη ετοιμότητα να δεχθεί οποιαδήποτε προπονητικά ερεθίσματα.

Τεχνικές για να αυξηθεί η καρδιοαναπνευστική λειτουργία είναι μέσω επαναλαμβανόμενων μονοδομικών κινήσεων όπως το τρέξιμο ή τα εργομετρικά μηχανήματα όπως το κωπηλατικό ή το ποδήλατο. Η διάρκεια εκτέλεσης μπορεί να κυμαίνεται από 4-7 λεπτά.

Το ειδικό ζέσταμα αφορά την προετοιμασία του σώματος πάνω στο ασκησιολόγιο του βασικού προγράμματος αλλά και την νοητική προετοιμασία που αφορά την στρατηγική και την προσέγγιση της προπόνησης.

Με την ολοκλήρωση του γενικού ζεστάματος είστε έτοιμοι να περάσετε στο ειδικό ασκησιολόγιο από το οποίο αποτελείται και το κύριο μέρος της προπόνησης. Εάν πρόκειται να ακολουθήσει μια προπόνηση δύναμης, όπως για παράδειγμα καθίσματα με μπάρα, τότε πριν τα λειτουργικά σετ της άσκησης προηγούνται ορισμένα σετ ζεστάματος. Ξεκινώντας με άδεια μπάρα η ακόμα και με το βάρος του σώματος σας εκτελείτε 1-2 sets των 8-12 επαναλήψεων ώστε να βρείτε τη σωστή μηχανική και ρυθμό εκτέλεσης.

Στη συνέχεια αυξάνετε προοδευτικά το βάρος και εκτελείτε άλλα 2-3 sets των 6-8 επαναλήψεων με την ίδια ακριβώς τεχνική και ρυθμό εκτέλεσης ώστε οι μυϊκές ίνες να προσαρμοστούν στα ερεθίσματα και να δώσουν εντολή στο κεντρικό νευρικό σύστημα να προετοιμαστεί για το κυρίως μέρος της προπόνησης. Σε αυτή τη φάση η νοητική προετοιμασία παίζει πολύ βασικό ρόλο μιας και πρέπει εξ αρχής να έχετε ορίσει τους στόχους της προπόνησης ώστε το σώμα σας να προσαρμοστεί και νοητικά στο τι πρόκειται να ακολουθήσει.

Την ίδια τακτική ειδικού ζεστάματος εφαρμόζουμε και όταν πρόκειται να ακολουθήσει προπόνηση αντοχής. Εάν για παράδειγμα το κυρίως μέρος της προπόνησης αποτελείται από 7 sets των 800 μέτρων τρεξίματος με 3 λεπτά διάλειμμα μεταξύ των sets, τότε το ειδικό ζέσταμα θα πρέπει να περιλαμβάνει ειδικές δρομικές ασκήσεις που θα σας επιτρέψουν να χτίσετε σωστή μηχανική τρεξίματος. Το προηγούμενο θα πρέπει να ακολουθείται από 2-4 προοδευτικά αυξανόμενα sets των 150-200 μέτρων τρεξίματος μέχρι να φτάσουμε τον ρυθμό τρεξίματος του κύριου μέρους της προπόνησης.

Μπορεί σε πολλούς αθλητές ή απλούς ασκούμενους το ζέσταμα να φαντάζει ως μια βαρετή και αδιάφορη διαδικασία, αλλά τα αποτελέσματα του μεγαλυτέρου ποσοστού των ερευνών δείχνουν πως όχι μόνο βοηθάει στην πρόληψη των τραυματισμών αλλά αυξάνει σημαντικά και τις επιδόσεις στην προπόνηση.

ΑΠΟΘΕΡΑΠΕΙΑ

Με τον όρο αποθεραπεία εννοούμε την διαδικασία κατά την οποία το σώμα μας περνάει από το κύριο μέρος της προπόνησης στη κατάσταση πλήρους ηρεμίας.

Όσο απαραίτητη είναι η διαδικασία του ζεστάματος άλλο τόσο αναγκαία είναι η διαδικασία της αποθεραπείας.

Με το τέλος του κυρίου μέρους της προπόνησης είτε πρόκειται για προπόνηση δύναμης είτε για προπόνηση αντοχής τόσο το καρδιαναπνευστικό όσο και το μυοσκελετικό σύστημα έχουν δεχτεί ερεθίσματα τα οποία έχουν προκαλέσει ορισμένες μεταβολές στα προαναφερόμενα συστήματα.

Οι μεταβολές αυτές έχουν να κάνουν κυρίως με την αυξημένη καρδιακή συχνότητα, τον πνευμονικό αερισμό, την μυϊκή θερμότητα, την παραγωγή υποπροϊόντων από τις καύσεις στα μυϊκά ινίδια κ.α. Όσο πιο αποτελεσματικά είναι τα ερεθίσματα της προπόνησης τόσο μεγαλύτερες είναι και οι μεταβολές που υπόκεινται τα συστήματα αυτά και τόσο πιο αναγκαία χρήζει η διαδικασία ομαλής επαναφοράς των συστημάτων στην φυσιολογική τους λειτουργία.

Σίγουρα φαντάζει κουραστικό στο τέλος μιας προπόνησης τρεξίματος 5χλμ κατά την οποία αγγίξαμε το 85-90% της μέγιστης καρδιακής συχνότητας να αφιερώσουμε άλλα 4-5 λεπτά ήπιου τρεξίματος.

Κατά τη διάρκεια όμως αυτή θα επιτρέψουμε στην καρδιακή μας συχνότητα να μεταβεί ομαλά στο 55-60% της μέγιστης συχνότητας προσφέροντας ένα περιβάλλον ηρεμίας, όπως επίσης θα δώσουμε και την δυνατότητα στο μυϊκό μας σύστημα να συνεχίζει να επεξεργάζεται προϊόντα που έχει προκαλέσει η καύση του οξυγόνου και να δρομολογήσει την ήπια απομάκρυνσή τους.

Οι τακτικές αποθεραπείας ποικίλουν από προπόνηση σε προπόνηση, όλες όμως έχουν ένα κοινό σκοπό. Να επιτρέψουν στο σώμα μας να επανέλθει σε φυσιολογικά επίπεδα μετά την προπόνηση αλλά και να δημιουργήσουν το κατάλληλο περιβάλλον ώστε το σώμα μας να είναι σε θέση να δεχτεί την επόμενη προπονητική μονάδα.

Όπως και το ζέσταμα έτσι και η αποθεραπεία χωρίζονται σε δύο βασικές κατηγορίες:

Την γενική αποθεραπεία και
Tην ειδική αποθεραπεία
Η ειδική αποθεραπεία συμβαίνει κατά βάση κατά την διάρκεια του κυρίου μέρους της προπόνησης ειδικά όταν εναλλάσσονται προπονητικά ερεθίσματα.

Αν για παράδειγμα η κύρια προπόνησή μας αποτελείται από ένα 20λεπτο πρόγραμμα έντασης και στην συνέχεια ειδικό ασκησιολόγιο μυϊκής ενδυνάμωσης, οφείλουμε μετά το πρώτο σκέλος να ρίξουμε ομαλά τους σφυγμούς μας και να ηρεμήσουμε πλήρως προτού περάσουμε στο σκέλος της ενδυνάμωσης.

Το ίδιο ισχύει και για οποιοδήποτε άλλο ερέθισμα είτε αυτό συμβαίνει στην αρχή, στη μέση ή στο τέλος της προπόνησης. Η ειδική αποθεραπεία λοιπόν ασχολείται ακριβώς με το ερέθισμα που έχει προηγηθεί αμέσως πριν και μέσα στην ίδια προπονητική μονάδα.

Η γενική αποθεραπεία είναι η διαδικασία που λαμβάνει μέρος στο τέλος της προπόνησης. Αποτελείται κυρίως από διατατικές στατικές ασκήσεις και ειδικές τεχνικές όπως μαλάξεις ή πιέσεις. Οι μαλακοί ιστοί του σώματός μας στο τέλος μιας προπονητικής μονάδας είναι πλέον σε θέση να δεχτούν αυτές τις τεχνικές οι οποίες θα δημιουργήσουν το καταλληλότερο περιβάλλον ανάρρωσης και προσαρμογής στα προπονητικά ερεθίσματα.

Ο ασκούμενος οφείλει και στην συγκεκριμένη διαδικασία να δείχνει την δέουσα προσοχή στην ένταση των τεχνικών μιας και μπορεί πολύ εύκολα να προκαλέσει τραυματισμό στους ήδη φθαρμένους μυϊκούς ιστούς ή ταλαιπωρημένους συνδέσμους. Στον παρακάτω σύνδεσμο θα βρείτε ένα ιδανικό stretching flow το οποίο μπορεί να αποτελέσει μέρος της διαδικασίας της γενικής αποθεραπείας σας:

Η συνολική διάρκεια της αποθεραπείας συνήθως δεν ξεπερνά τα 20-30 λεπτά σε αθλητές αγωνιστικού επιπέδου και τα 5-10 λεπτά σε απλούς ασκούμενους.

Η σημασία της αποθεραπείας στην ποιότητα της προπόνησης είναι εξίσου σημαντική και στις δύο περιπτώσεις.

Όποιο και να είναι λοιπόν το προπονητικό σας υπόβαθρο θα πρέπει να θεωρείτε το ζέσταμα και την αποθεραπεία ως δεδομένα και αναπόσπαστα τμήματα μιας αποτελεσματικής προπονητικής μονάδας!

Το άρθρο Warm up and recovery εμφανίστηκε πρώτα στο ATPLab Training.

Michael Mexis

Mental Performance coach | Programming for the Athletes Training

2013 was the year that Michael entered an affiliate box for the first time.

Having been engaged in sports all his life, he knew that this was the next step for him. He was fascinated by the sport and it was no more than two years later that he opened a fitness box in Athens where he coached and introduced people to functional training. His interest was always more about the mind than the body, as he is used to saying “The body achieves what the mind believes”.

Competitive fitness at that time in Greece was making its first steps, the thrill of the competition, the molding of a champion, this mindset for success that professional athletes possess intrigued him so much to make him seek this competitive environment. In late 2016 he joined the ATPLab team and shared the common goal of creating a strong community of athletes that would stand proudly among the best in the sport! Michael works on the development of the athletes program and has coached and accompanied some of the best athletes in Greece on their successes in international competitions.

Christos Tampakos

Assistant coach | Programming for the Individual Training

Chris met CrossFit back in 2011 and immediately fell in love with the sport!

Even though he started a little older, he was 27 years old, his athletic background allowed him to improve really fast! After two years of hard work, he was ready to compete at a high level! From 2013 until 2020 Chris participated in more than 20 top-level competitions with Athens Throwdown 2019 being his career highlight where he placed 1st in the master division! He combined successfully his athletic career with his coaching career as he was also a full-time coach in many affiliates in Athens and recently Cyprus!

Chris has worked along side our head coach Panagiotis for more than 7 years and there couldn’t be a better man to join the coaching team in early 2020! Chris has already helped our athletes in many aspects of their training with his experience and knowledge! His passion to succeed as an athlete has now transformed into a passion for helping younger athletes reach their goals!

Το άρθρο Meet the team behind the Athletes program εμφανίστηκε πρώτα στο ATPLab Training.

Injury is unavoidable in every athlete’s career. There are minor injuries (sprains, bruises, cuts etc) that could only cause discomfort and severe injuries (achilles tendon tear, hamstring injuries, torn meniscus etc). The more severe injuries could lead to loss of professional opportunities, such as competitions, and negatively affect the psychology of the athlete. Although an injury is as stated before “unavoidable” at some point in an athlete’s career that doesn’t mean nothing can’t be done about it.

Pre-session warm-up, after session stretching and recovery routines with the use of equipment (foam roller, ball etc) are daily goals.

Proper rest and tapering, progressively increased training volume, organised daily & weekly training sessions are seasonal goals.

All of them play a positive role in an injury-free career. Nevertheless, there is no guarantee that you won’t suffer an injury in the long term.

So every athlete must have a plan in case of this unfortunate event.

Healing process

1st step: Recognition of the injury

Athletes should pay attention to what their bodies tell them and, in collaboration with a physician or a team of experts recognise the injury as soon as it happens.

2nd step: Assessment of the condition

Next is a visit to the doctor. An orthopaedic with specialisation in sports or a medicine physician would be the most appropriate to assess the condition and make a diagnosis on how serious it is and whether it needs rest and medication, physiotherapy or surgery.

3rd step: Rehabilitation phase

Rehabilitation is the process that comes after the recovery or surgery of an injury and might last from several days to months depending on the severity of the injury. The whole rehabilitation process should be conducted in collaboration with the coach, a doctor and a physiotherapist or team of physiotherapists having the supervision. After some time, depending on the injury, athletes should be able to take care of themselves under the guidance of the specialists.

An equally important factor for the duration of the rehabilitation is the athletic obligations of the athlete. If an athlete is in the middle of the competition season or preparing for a short-term goal (tapering) then the whole recovery process might need to be shorter and more drastic. The coach, together with the physiotherapist, work to program a volume and frequency of sessions that will be both effective for the athlete and adjusted to the plan and the seasonal goals. In case of a non-surgical treatment, excessive use of drugs is avoided. You have to bear in mind that all injuries take time to heal naturally so if you can afford giving time then choose not to use rapid methods of treatment. Rapid methods may reduce recovery time, but the excessive use of drugs and time pressure could lead to a recurrence of the injury.

Training modifications

In our experience, there are many occasions when an injury to a certain body part can motivate us to emphasise on another part that we would not usually notice and improve. So the work we put on movements and muscles which do not co-operate with the injured part enables us to develop skills that were considered improbable to improve with the conventional training plan. Eg: A wrist injury led an athlete to increase muscle strength of the legs during recovery by 17%.

Of course, this does not mean that we have to injure one body part in order to deliberately work on another. However, every cloud has a silver lining, an injury allows us to re-set our training goals and focus on the development of other skills which will be proven to be extremely useful in the long-term during the season. The distribution of stimuli in a CrossFit athlete’s training volume is such that in typical competition conditions they are not able to focus specifically on some elements they would normally do (that would be during a period of increased training volume eg: off-season). But when for whatever reason this happens, it has been discovered that development in these elements is rapid.

So instead of avoiding training sessions under the pretext of injury you should simply modify your plan with the help of your coach and turn it into a fully efficient one. Emphasis should be given on elements which, on the one hand, do not affect the injured part and on the other hand, improve specific movements to excellence! eg: A lumbar spine injury should lead athletes to strengthen the upper torso and improve exercises such as pull-ups, muscle-ups, etc.

Mental health effects

The psychological burden that an athlete must carry after a severe injury can be unbearable. Athletes have certain goals to chase, certain schedule to follow and spend most of their time being active. All these are in constant interaction and the problem arises when they come to a halt. So athletes build their identity on what they are doing, training makes them happy, helps them reduce stress and gives them a sense of purpose. One can understand how negatively it affects them when an injury happens and potentially takes all these away from them.

Some typical reactions are:

Sadness

Anxiety

Frustration

Lack of motivation

Anger

Irritability

Sleep disturbance or appetite changes

These are responses that may naturally occur in such circumstances yet the problem arises when these responses worsen and do not resolve.

Treatment goes together with trust

Trust to the whole process by the athlete and trust between the athlete and the team. Athletes should be aware and educated on the injury by their physician with every needed detail. The more they are aware of the condition the less they make negative thoughts and develop self-doubts. Goal setting is equally important, a sense of purpose must remain vivid with focus on an injury coping plan that will eventually lead to the long-term goal. The return to play.

Individually athletes can follow some techniques to reduce anxiety, frustration and other negative responses, and promote self-confidence. Visualisation is a technique athletes can use when they are in full action but most importantly during recovery or rehabilitation. Research has shown that imagining the injury repairing or training procedures, promotes not only actual healing but also assists athletes to be mentally close and connected to their sport.

Another important issue to deal with is fear. The fear of the return-to-play question, when is it going to happen and whether it is going to happen soon enough, and the fear of a re-injury. Self-motivation and positive self-talk are two very beneficial techniques on that matter.

The first step is to focus on what you want to happen and not on what you fear it will happen.

The second step is to focus on your recovery goals and work on them wholeheartedly.

In any case, if the symptoms are constant and severe, research supports the development of depression is a possibility. The majority of athletic teams have a psychologist or mental health expert along with the medicine physician and the physiotherapist. The coach should have general knowledge on mental health and encourage athletes to seek assistance from a mental health expert if such is needed.

Injury is an unfortunate change of plans, bear with it, adapt and move on. It may take some time but it will pass. You just need to work on it and be optimistic!

Το άρθρο Sport injuries and how to deal with them! εμφανίστηκε πρώτα στο ATPLab Training.

Here are 5 principles that characterise the mindset of a champion.

1. High aspiration

First of all, you have to aim high, to reach high. A champion dreams only of the first place, not the second, not the third. Everything he strives for is to be the best in his/her field.

The most important value of a champion and essentially the first phase to reach success is to believe that he/she can be the best, visualise his/her dream becoming true and go for it.

The second phase is to make a plan. The plan is to divide the dream into manageable, rational stages and progressively conquer these stages one by one, whether they are improvements on physical capacity, changes in personal life or smaller less significant achievements.

Little by little, a little becomes a lot!

2. Willingness to learn

The secret is to never stop learning, to be able to understand what went wrong, what needs to be improved and be eager to work hard to improve it.

A champion is an eternal student.

Aways keeps improving!

Always takes advantage of any feedback, positive or negative!

Always listens to what the world has to say, filters and keeps those that motivate him/her to improve!

3. Resilience

The path to success is tough and full of barriers, everyone fails before they succeed. There will be ups and downs that will make us hesitate and become unsure of our capabilities.

A champion has the mental strength to believe in himself/herself under the most difficult circumstances, rely on the work he/she has done, stay confident and overcome the obstacles that come in the way.

Every failure makes a champion stronger and wiser!

4. Consistency and commitment

You are not born a champion, you transform into one on the way. Each day is a struggle to become better and better mentally and physically. A champion has made this commitment, that he will be the best no matter the cost.

Will he/she have to sacrifice time; Yes.

Will he/she have to spend huge amounts of energy; Yes, again.

Will he/she have to set his personal and social life as a second priority. Some times, unfortunately, yes.

But the commitment a champion makes to achieve his/her goals is sacred!

5. Team and coachability

Champions need to surround themselves with people who share the same goals with them. Us humans are social species, we need the support, we need the reinforcement, we need comradery in order to move forward. The best motivation that an athlete can have is a team that will teach him all he/she needs to know about his/her profession, that will provide the necessary feedback for him/her to excel and succeed, that will be there for him when he/she needs them the most.

A champion knows that “If you want to walk fast, you walk alone, but if you want to walk far, you walk together” (Ratan Tata)

So there you have it, it is not that much the physical capabilities that will lead someone to success rather than the awareness of what it takes to get there and the effort he/she is willing to put to make it happen.

Το άρθρο What does it take to be a champion? εμφανίστηκε πρώτα στο ATPLab Training.

A number of nutritional philosophies and approaches emerge from time to time, but – deep down – what seems to have been neglected is the true essence of Sports Nutrition.

Sports Nutrition is a highly specialised subsection of nutritional sciences and requires specialised knowledge both in nutrition but also in the field of sports. The main goal of sports nutrition is to provide guidance to athletes on their caloric and nutritional intake. As such, it plays a very strong role in performance improvement in almost all types of training. This is why the right level of knowledge on the nutritional requirements and role that each single dietary component plays in the daily nutritional plan is deemed to be of vital importance both on the part of trainers, but also on the part of athletes.

The most common misconception that seems to hold in many gyms and beyond, is the “generalisation error”; meaning, that a nutrition plan that suits the needs of one person, is also suitable for someone else. The one-size-fits-all approach, however, does not cater to individual needs, as it does not take into consideration such important factors as age, gender and genetic predisposition etc. Individual nutritional needs also change during the course of a training season and athletes need to be flexible and well informed so that they may live up to the challenges that they need to face up to.

Sports nutrition requires the application of dietary principles which help lead to enhanced performance, and such principles are also dependent on sex, age, body weight, eating habits, the environment, the training program and of course the type of sports.

The main goals of sports nutrition are:

(a) catering to energy needs,

(b) replenishing of important nutrients post exercise,

(c) maintenance of the correct level of hydration and

(d) the improvement in athletic performance.

The basic goals of an athlete are the intake of the necessary nutrients such as:

(a) macronutrients (proteins, carbs, fat),

(b) micronutrients (vitamins, metals, minerals), and

(c) liquids, so that lean mass levels might be replenished and maintained and so that peak performance might be attained.

Attention to every detail that influences athletic performance might actually lead to significant differences, and nutrition forms a vital component in the preparation of any athlete striving for success. Nutrition influences performance and, as a result, the foods we choose to consume will influence our preparation levels and of course our ability to compete.

In conclusion, the safest route for athletes to take regarding their nutritional needs is through proper guidance so that they may benefit from scientifically proven nutrition plans and not follow various seemingly well acclaimed but unproven dietary models.

Το άρθρο CROSSFIT εμφανίστηκε πρώτα στο ATPLab Training.