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Hump Day Hustling – Weekly Research Summary – May 31, 2023

by | May 31, 2023 | Hump Day Hustling

Glute hypertrophy, free learning opportunity for CrossFit coaches, DEI program discount courtesy of The Inclusive Clinician, and more coming at you in this week’s Hump Day Hustling! Enjoy, and if you want to dive deeper with ICE Physio check out our Upcoming Course Dates and Locations

Run a Pelvic Floor Workshop

Powered by our ready made slide deck!

Want to do a pelvic floor workshop for your gym? The ICE Physio Pelvic division has you covered! Take these unbranded slides that Christina Prevett created to deliver a workshop in her community and make them your own! Feel free to put your clinic’s logo and decorate/alter any way you see fit. We hope this resource removes a barrier for you to get out in front of your people and share the good news!

Free Seminar!

Learn from our fitness forward pelvic experts

ICE faculty Alexis Morgan, Jess Gingerich, and Ellie Melrose will be presenting to CrossFit Affiliates from Ohio to Tennessee to Maine to Florida on all things optimizing training experience for pregnant and postpartum athletes. This is an amazing opportunity for you as a rehab provider and for coaches in your network who want to learn for free from experts how to keep pregnant / postpartum patients active in the gym! Get signed up here​

Target: Glute Max Hypertrophy

Weapon of choice: Barbell hip thrusters

Article Link​

How it went down: 30 sessions of resistance training in 33 untrained women that incorporates the barbell hip thruster (10 weeks, 3 days/week) was superior in glute gains. All exercises were performed 10-15 reps x 2 sets until failure with progressive gradual resistance principles applied (5-10% increases when 15 reps were completed and the subject reported they could perform more than 1 more rep after the 15 reps).

Results add to a growing body of support for the barbell hip thruster’s inclusion in programs of those trying to add size and strength to the 🍑

Physique Competition

Thought provoking data on current trends

Descriptive study (N=29) used to assess nutrition, training, and supplementation of amateur bodybuilders 30 days prior to competition published in May’s JSCR from Schoenfeld and colleagues​
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Majority of respondents reported performing high volume, split-body training in conjunction with fasted cardio despite limited evidence to support enhanced effects of fasting on weight loss from cardio
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Majority of respondents reported drastically reducing caloric intake, some as low as 1,000 calories/day leading up to competition
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Majority of respondents were familiar with the importance of protein, eating as much as 3g/kg bodyweight per day while some consumed minimal or no carbohydrates and/or fats (“protein-sparring modified fast”)
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Majority of respondents reported drastically increasing hydration, from a minimum of 1 gallon/day to as much as 3 gallons/day reducing to a range of 0.25 gallons to as low as 0.007 gallons (29 ml) per day in the 3 days prior to competition.
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Majority of respondents reported taking a wide variety of OTC supplements, none of which with research support: BCAAs (71.4%), “fat burners” (53.8%), etc. Approximately 25% of male respondents and 15% of female respondents reported consuming 10-16+ supplements per day.
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TLDR / Author’s takeaways: Find a coach who understands training AND nutrition. All of these athletes were doing the exact opposite of what champion bodybuilders do to prep for a competition: tapering of volume, an increase in food intake (especially carbohydrates) to make muscles appear fuller, and an increase in water intake to aid in nutrient delivery & muscle fullness. Most were taking supplements that have no research support (or no research at all).

DEI

Amazing discount offer from Inclusive Clinician!

PT Version 2.0 isn’t just about clinical skills, it’s also about fostering a clinical environment where everyone feels seen and welcome. This topic, these conversations, and the changes that come with them can be challenging to face especially alone. Good news is you don’t have to because Pat Ford and The Inclusive Clinician platform have created a course for this very purpose. We need spaces where we can have healthy conversations about these issues to collectively elevate our profession and ability to serve the public fully and well.

The leadership at ICE have already taken this outstanding fully virtual course that brings with it 10 CEUs along with plenty of growth! Now you can jump into the June 25th cohort for 20% off by using promo code “ICE” thanks to Pat’s desire to get more and more clinicians up to speed in this space!

PTonICE Rewind

Did you miss any of our ICE Physio podcasts last week? Well here you go!

Monday: “Pelvic floor symptoms do not ruin pelvic floor muscles” (Jess Gingerich)
Tuesday: “Dry needling during pregnancy” (Ellison Melrose)
Wednesday: “Successful Aging: A dirty word?” (Julie Brauer)
Thursday: “Mysteries of Medicare: Part 2” (Alan Fredendall)
Friday: “Running shoes: Making fine-tune adjustments” (Rachel Selina)

Thank You! – ICE Faculty

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📢 On Virtual ICE next week we’ll be chatting “Dual tasking for better outcomes” with ICE faculty Alex Germano! Not in our virtual mentorship program? Find out how to enroll and learn more HERE