Posts Tagged ‘Phase four’
by Jessica Jacobs
Scott McKee, former rowing coach at Rutgers and Columbia, now director of Phase IV
Yet another successful LARC event was organized by LARC’s Head of the Department of the Social Chair, Simon Hunter. Last night sixteen members from Los Angeles Rowing Club plus one member from Marina Aquatic Center gathered at the Phase IV Scientific Health and Performance Center for an overview lecture on Scientific Training Principles for Rowers, presented by Scott McKee.
Scott McKee is not only the director of Phase IV, but he is also a former rowing coach, giving him a solid foundation of knowledge and expertise on rowing.
Phase IV science is a holistic approach to strengthening, building and maintaining fitness. Based on the ‘Four Pillars’; Structural Integrity, Metabolic Fitness, Nutrition and Technique, Phase IV has the facility and equipment to analyze and advise individuals in each of these areas to maximize health and fitness.
Including testing for VO2 Max, and Lactate threshold testing, Phase IV has the technology to analyze foot-pressure analysis on a bike, running-gait, as well as up-to-date training techniques to detect and correct minute discrepancies in one’s approach to a variety of sports.
A visual representation of the phases of a properly scheduled workout... Periodization!
Scott also presented an overview of a Periodization Training Program, approaching fitness development in a ‘scientifically rational sequence’. This concept is based on facts compiled over many years of testing and illustrates a productive method of building fitness in sequence: Starting one’s training cycle with anatomical adaptation (low intensity), and gradually over the course of 6-12 months building into a fitness peak (high intensity, for competitions), then repeating the cycle again.
According to Scott, this method of Periodization Training is not only a scientifically-proven method, but it is the “better butter burner”, by focusing a majority of training on developing a solid aerobic base. Much of the fuel source for aerobic activity comes from fat (as well as other components) whereas in the higher intensity exercises such as anaerobic threshold and anaerobic levels of training, the primary fuel source is derived from carbohydrates. With this approach we are more productively building lean muscle mass, which is ideal for energy output. And we can eat more butter! (Well, maybe I just added that last part…)
Scott emphasized the importance of recovery, variety, and technique as essential components to building and maintaining fitness.
At the conclusion of the lecture, Scott addressed some questions from the audience. Here are some tips that we gathered:
Sixteen LA Rowing Club members attended the seminar
-Always stretch before and after your workout. Scott recognizes there are a lot of different theories about stretching, and he makes a point: “The only time you have a cold muscle is when youíre dead”. However, it is important to know how to stretch and what muscles to stretch to prevent pulling or straining a muscle. Do some research or ask a professional to learn what stretches are most effective for rowers.
-Replenish adequate fluid and nutrition directly after a workout. There is a 15-30 minute window post-workout where cellular recovery is substantially more efficient than waiting until later. By replenishing fluids and nutrition within this window, it can take about 4 hours for recovery; whereas by waiting longer to replenish yourself, cellular recover can then take up to 24 hours for the same recovery!
-Rest and recovery between workouts is key to building fitness
Thank you to LARC’s Social Chair, and Scott McKee for taking the time to arrange such an inspiring and informative lecture on fitness for LARC!
For more information about Phase IV, visit www.phase-iv.net
