The Top 15 Resistance Exercises

David Joyce


Hi Mircea,

Well the warmer weather has (intermittently) hit us here in England. We’ve had very little consistency of temperature. Our game the weekend before last was played in 30 degrees, but today, for example, we hit a maximum of 12 degrees.

This sort of temperature fluctuation is hard to dress for, let alone plan for from a sports science perspective. In the past, we’ve talked a bit about hydration and the impact that it can have on performance, as well as the use of slushies for cooling core body temperature but this week, I thought I’d tackle hydration from a slightly different angle and look at overhydration.

There are two main issues to consider here:

  • Performance; and
  • Health and safety

In terms of performance, it basically boils down to not wanting to have too much fluid ‘on board’ because this is essentially excess weight that you have to carry around the pitch, court or track. There is not much evidence to say that a moderate reduction in hydration status during a match affects performance and so I can tolerate a slight weight reduction due to perspiration without being unduly worried (although I do require my players to get back to their starting weight within 24 hours). We don’t want our players to be ‘hyperhydrated’ because this means they are carrying too much weight onto the pitch, thus reducing the power-to-weight ratio.

"I think it’s good practice to weigh yourself before and after training / competition on a number of occasions to get a feel for how fluid you lose."

In terms of health and safety however we are more concerned with a condition known as hyponatraemia. This is where there is a marked reduction in the levels of sodium in the blood. We need sodium for our muscles (including our heart) to function effectively. The way the body tries to correct this is by changing the amount of water in the bloodstream and allowing it to enter the cells of the body, including within the brain, which can lead to brain swelling and sometimes coma and death.

It’s difficult to ingest the quantities of water required to make you hyponatraemic during a sporting event. The events that are most likely to be at risk are endurance events where the intensity is not high but the drink breaks are frequent. An example might be the slow marathon runner who stops and guzzles loads of water at every drinks station, in an attempt to not become dehydrated. In effect, they consume too much water.

It’s normal to lose some weight due to perspiration during athletic activity. It’s not normal to put on weight. Not only are you not doing yourself any good, you may in fact be doing yourself some harm by dropping your sodium levels to dangerously low levels. I think it’s good practice to weigh yourself before and after training / competition on a number of occasions to get a feel for how fluid you lose and so you have an idea of how much you need to consume during exercise and afterwards.

‘Til next week,

Stay robust, amigos!


David Joyce

Advanced “hydration therapy” helps athletes increase resilience and endurance

Find out the 5 best kept secrets of the world's top athletes and apply them when you work out or compete for the next 60 days with amazing results - FREE!

Dear Athlete or Coach,

Do you do drugs?

I want you to think long and hard before you answer. I don’t want you to lie about it. And I don’t want you to think too much about why I am asking. I just want you to be honest.

I can’t be certain, but most probably your answer is yes. Well, I know mine is.

Because, like it or not, caffeine and alcohol are drugs – drugs that most of us consume regularly as part of our diet.

I know it is rare that we athletes do so excessively – and without considering the effects on our training and performance goals. But there is still a huge issue we need to consider, even with low doses of these drugs. Hydration.

Since the Peak Performance newsletter started – over 17 years ago now – I’ve learned more and more, the importance of keeping up to date with the latest sports research findings and applying them to my own training schedules and performances.

When it came to keeping my body properly hydrated I must admit that, until recently, I was clueless.

I enjoyed a glass or two of red wine over the cold winter evenings, and nothing warms me up more than a strong espresso after walking my dog.

But with Spring slowly giving way into Summer there comes a shift in emphasis from keeping the cold out to keeping the fluid in. It’s time for us to spring clean our hydration habits – as well as our houses! I knew I needed to find out more about hydrating my body – but I didn’t know where to start.

Was it time to ditch that morning coffee? Could I still enjoy a small gin and tonic to help me unwind? What is the best hydration strategy for me, personally?

And it’s not just about caffeine and alcohol. I wanted to know which sports drink (if any) was best for me. I wanted help in calculating my personal fluid needs.

That’s why I got on the phone to Andrew Hamilton – editor of Peak Performance and a specialist in the field – and asked him to put together a strategy to help me.

What he provided me with has left me happy, hydrated and with a personalised action plan to ensure my body is ready for my next competition.

I have really reaped the benefits of his advice and decided I wanted to share this information with you, a loyal reader of my Sports Performance Bulletin. We’ve put the information together into a very special report – which I’m now making available to you - exclusively.

Andrew's five secrets for optimum hydration will give you an individual strategy for achieving the perfect fluid balance.

It’s available from TODAY and I wanted to let you know about it first – before your competition.

Hydrating an exercising body is not as simple as topping up a leaking bucket!

Read on to learn about the contents if this report and what you have to do you need to get your hands on it. Hydration Therapy is available at no cost to subscribers to Sports Performance Bulletin with a risk free trial membership to Peak Performance.

I’ve already noticed the improvement in my training times on the track. Whatever your sport, I want you to experience the benefits of being properly hydrated for yourself.

Yours sincerely,

Jonathan Pye
Publisher, Peak Performance

Head of Performance for Hull FC. Hold Masters degrees in both Sports Physiotherapy and Strength & Conditioning and lectures on the MSc in Sports Physio course at the University of Bath and on the MSc in S+C at Edith Cowan University.