Coach Sam Smith Podcast

In this episode, I discuss Competition Simulations. More specifically, What they are Why they are important How to design them How to structure them Also, I open the episode with a short, ~10 min, segment on what the “battery” means and how it applies to physiology. Thanks for listening!

In this episode, I discuss the following: -Biggest mistake I see athletes make this time of year -Adaptation Speeds -Training Session Design -Maintenance Training -Stress Management References for some of the adaptation statements I made: “The increase in muscle force after 4 weeks of strength training is mediated by adaptations in motor unit recruitment and rate coding” https://www.sciencedirect.com/topics/medicine-and-dentistry/neural-adaptation “Endurance Training and V˙O2max: Role of Maximal Cardiac Output and Oxygen Extraction”

Fixed vs Varied Intensity Why some movements force rest, while others let you slow down and keep moving. This is a key framework for how I view movement inside the sport of CrossFit, which then influences how I program for it. A lot of the errors people make when performing workouts comes down to them not knowing the difference between fixed and varied intensity. Once you understand the difference, not only will you be able to better approach workouts, your performances will improve as well. And in order to understand this framework, we are going to need to discuss a few key points to start. * What intensity actually is * The difference between sustainable and unsustainable work * And why fixed vs varied intensity dictates how you should approach a workout By the end of this episode, you’ll know: * Why some movements force rest while others don’t * How elite athletes separate themselves * And how to apply this framework immediately to training and competition

Here are some resources/papers that were discussed on the episode: Bernstein, N. A. (1923). Issledovania po biomekhanike udara s pomoshiu svetovoi zapisi (Studies of biomechanics of the strike with the camera recording) [in Russian]. Issledovanija Centr. Instituta Truda 1, 19–79. Newell, K. M. (1986). Constraints on the Development of Coordination. In M. G. Wade, & H. T. A. Whiting (Eds.), Motor Development in Children: Aspects of Coordination and Control (pp. 341-360) Enoka RM, Duchateau J. Translating Fatigue to Human Performance. Med Sci Sports Exerc. 2016 Nov;48(11):2228-2238. Burnley M, Jones AM. Power-duration relationship: Physiology, fatigue, and the limits of human performance. Eur J Sport Sci. 2018 Feb;18(1):1-12.

They are not the same thing. Training Camp with Coach Sam Smith Date: October 18-19th City: Brussels, Belgium 🇧🇪 Location: CrossFit Super7 To register or inquire about further details, send me an email - [email protected] Link to register - https://buy.stripe.com/4gMdR9blf0Xm6Bc0UU9EI00 Show Note: ​ I referenced the wrong cyclist paper at the end. The correct link and paper is listed below (same authors but slightly different study). ​ ~9 minute mark - another key difference between EIMP and PE, pain will remain present for some time after the work set with EIMP. Whereas with PE, it will instantly begin to drop once you stop performing work. In the former case, the byproducts from the work have shifted the local environment to where pain “sense” will linger for some time. Whereas in the latter case, once you cease working, your brain stops working so hard which starts to drop your PE. Papers from the episode: Perception of effort during exercise is independent of afferent feedback from skeletal muscles, heart, and lungs - https://pubmed.ncbi.nlm.nih.gov/18483166/ Central modulation of exercise-induced muscle pain in humans - https://pmc.ncbi.nlm.nih.gov/articles/PMC2375467/ Opioid-mediated muscle afferents inhibit central motor drive and limit peripheral muscle fatigue development in humans - https://pubmed.ncbi.nlm.nih.gov/19015193/