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Sports Performance Bulletin

ANNOUNCING: The 5 Keys To ‘Podium-Ready’

“How To Enjoy Peak Athletic

Performance In 2012 And Beyond…”

(And supercharge your strength, power and endurance without‘bulking up’, ‘doping up’ or suffering from injuries)

Read Below To See How To Claim Your Risk-Free Copy Today…

The Complete Rowing Training Pack
Good Morning,
Unless you’ve been living on Mars for the last few months, you don’t need me to tell you what’s happening in London this coming July and August.
And with 2012 being the year of the Olympic games, right here in the U.K., we here at Peak Performance want to share our expertise on how to get onto the winner’s podium.
YOUR winner’s podium…
OK, so you might not be pushing Usain Bolt in the 100 metres, Dai Green in the 400 metres hurdles or Jessica Ennis in the Heptathlon, but with the right information you could be their equivalents in the disciplines you compete in at your level, and wipe the floor with your competition.
Chances are you already enjoy a good level of physical fitness, and may think you don’t need any more help to boost your performance. But although fitness is vital to success, it’s simply not enough (in and of itself) to give you that all-important winning edge.
Which is why I’m writing to you today.
Your Invitation To Receive The 5 Keys To ‘Podium-Ready’
We’ve just produced a brand-new report called The 5 Keys To Podium-Ready, which focuses on the key elements athletes and coaches must focus on to outperform their rivals.
Written in simple to follow layman’s terms by a team of top-level professional sports psychologists and trainers (many of whom train world-class athletes), The 5 Keys To ‘Podium-Ready’ is a downloadable resource of five condition-specific workout routines, ideal for any athlete interested in improving their general power, speed, endurance, strength and PBs.
Based on extensive practical research by sports scientists, The 5 Keys To ‘Podium-Ready’ reveals the workouts designed for and used by athletes of all ability levels, and can easily be incorporated into your daily exercise schedule.
It also includes case studies of tips, tactics, and techniques used by actual athletes (and the results you can use for your own training).
The5 Keys To ‘Podium-Ready’ can be applied to any sport from sprinting to swimming and cycling to cross country, and is NOT available anywhere else. You can only get it here.
Each workout report comes with full instructions, descriptions of exercises, and step-by-step information on the equipment required (if any). There are five reports in all, covering the following areas:
Here’s What You’ll Discover In The 5 Keys To ‘Podium-Ready’

Key #1: Coaching Time Series Analysis for Performance Evaluation

Time series analysis is frequently used to track trends in the economy and predict future stock market performance. But it can also be used in evaluating the effectiveness of your training and maximising performance.
In this first key, Alicia Filley PT, MS, PCS (vice president of Eubiotics: The Science of Healthy Living, which provides counselling for those seeking to improve their health, fitness or athletic performance through exercise and nutrition), explains this statistical method and how
  • Time series analysis defined (Alicia explains its current applications, and how the statistical method can be used to analyse sports performance).
  • What you should look for in the data you collect (and the simple technique to use to find out exactly what it means with regard to your training progress)
  • How to use the stats you collect to monitor training effectiveness (see the surprising conclusions of the University of Southern California research team here…)
  • Should you use stats technology to boost your performance? (See what world-famous expert Loren ZF Chiu, PhD, CSCS, at the University of Alberta has to say here)
  • How to use simple excel spreadsheets to calculate progress (this is much easier than you might think.
  • The practical applications of time series analysis (where to start, what you should decide on technology-wise, and how to collect data, evaluate training methods and monitor performance)
  • How to calculate and apply a time series analysis to maximise your training results (and use this new and exciting technology to your advantage)
  • How to interpret a time series analysis into meaningful information for evaluating performance (INCLUDES: a step-by-step how to use an Excel guide for measuring data points along with a moving average trendline) and much, much more…

Key #2: How To Get Rid Of Nutrition Mistakes (And Boost Your Performance)

Our sports nutrition knowledge has advanced massively in recent years. So why is it that so many sportsmen and women, even at elite level, are still making basic mistakes?
Andrew Hamilton BSc Hons, MRSC, ACSM (a member of the Royal Society of Chemistry, the American College of Sports Medicine and a consultant to the fitness industry) investigates the problem and suggests some simple solutions to help keep athletes on the straight and narrow, including:
INCLUDES:the truth about lactate and muscle damage (PLUS...why Terry’s views on the subject fly in the face of conventional training wisdom – AND help you enjoy maximum training benefits in minimum time– you’ll see why when you read it...).
  • How you could be making serious nutritional errors when it comes to fuelling training (and the shocking scientific evidence you can ‘t ignore which backs it up)
  • Why younger athletes are more vulnerable to poor dietaryhabits (and it’s NOT for the reasons you might think – find out how to set them on the right path here…)
  • The micronutrient challenges facing all athletes (PLUS: a detailed dietary table to point you in the right nutritional direction)
  • Andrew’s ‘hierarchy of nutritional needs’ approach (what it is, how it could help you, and number of practical suggestions to put this into practice).
  • Why it’s so important to get the basics right (and how to prepare nutrition-rich food for defence and protection)
  • Can more nutritional interest be a bad thing? (Andrew’s surprising research breakthroughs are uncovered)
  • How to construct a good health diet (not as easy as you might think. That’s why you should check out Andrew’s 5-Tier Pyramid – see what it is and how it can help you)
  • The simple but effective ways to tweak your day-to-day diet (this will help your body resist illness and breakdown)
  • The truth about sports drinks (are they everything they’re cracked up to be? Find out more here)
  • The three ergogenic aids proven to boost both anaerobic power and endurance performance(discover what they are, and why they help right here), and much, much more…

Key #3: Psychology: How To Get into the Zone by Adam Nicholls.

Athletes often describe the instances in which they experienced peak performance as being in the ‘zone,’ but what is this state referred to as the zone?
Adam Nicholls (a lecturer at the Department of Psychology, University of Hull, and Editor of Coping in Sport: Theory, Methods, and Related Constructs) shows you the nine key factors for getting into the zone more often and more intensely to enable you to improve your sporting performance, and also reveals:
  • The simple way to get “into the zone” on command (particularly in high-stress situations when you need it most
  • Detailed CASE STUDIES from top-level athletes of all disciplines (to show you how these tips are applied in the heat of battle)
  • Top golfer Paul Casey’s strategies for “dancing in and out of ‘The Zone’” (and the thought patterns you should avoid)
  • The most important characteristic for entering ‘Zone-flow’ (and how to strike the right training balance to make this automatic…)  
  • The strategies associated with the nine ‘dimensions of flow’ (what they and how to implement them into day-to-day routines – physical and mental – includes an illustrated table for simple use)
  • How to analyse the feedback your body gives you during “flow” (what is it telling you about your athletic performance? Find out here…)
  • The four major factors which inhibit flow (and the ten facilitators you can use to counter them…)
  • How to use MG-M imagery to build your mental toughness and make you a bullet-proof‘zoner’ (simple when you know how) 
  • CASE STUDY: the story of the faltering fly-half (and how he went from the ‘kicking yips’ to‘Jonny Wilkinson’s twin’, simply by activating his ‘success-zone…), and much, much more…

Key #4: Training: How To Structure The Best Recovery Programs by James Marshall

When you plan your training programmes for athletes, it’s easy to write down sets, reps, times, volumes, intensities and loads.
But as James MarshallMSc, CSCS, ACSM/HFI (CEO of Excelsior, a sports training company) explains, structuring a recovery programme to effectively allow adaptation to take place between training sessions can be a lot more difficult than meets the eye. His article reveals:
  • The importance of recovery for sportsmen and women of all disciplines (it’s an often-neglected area of many athletes training schedules, but it won’t be after you read this)
  • The different recovery strategies you can most for rapid progress (PLUS: practical recommendations for successful implementation…)
  • How to make sure you’re always prepared for the next training session (these quick tips are simple to follow and boost your athletic potential through the roof)
  • What the Supercompensation Theory is (and how it can help you train longer, harder and more effectively – full illustrations included)
  • Which recovery strategies are best in a realistic training environment? (Now you can compare the four main types of recovery strategy based on cutting-edge Australian research)
  • The three-pronged approach to optimum post-event and training recovery (with a full breakdown of the psychological, physiological and social aspects involved)
  • Can compression tights produce a marked improvement in athletic performance? Or does passive recovery work better? (Find out the conclusions of recent studies on netball players and New Zealand Rugby stars…)
  • How to implement a recovery strategy that’s best for your client’s needs (and the four ‘non-negotiables’ to always include…)
  • The pros and cons of five major recovery procedures (INCLUDES: a dos and don’ts reference table) and much, much more…

Key #5: Physiology, Beating the Heat by Alicia Filley

For athletes who train and compete in the northern hemisphere, the lion’s share of competitive activity takes place in the heat of summer.
Alicia Filley PT, MS, PCS (vice president of Eubiotics: The Science of Healthy Living) explains why hot-weather training is a delicate balance between staying cool and hydrated while performing at a competitive level, and also reveals:
  • How the body stays cool in hot temperatures (and what this means for your athletes and their warm-weather training schedules)
  • What you can do to recognize and prevent heat injuries (PLUS: the heat tolerance techniques you can use to enhance your performance, even when it’s baking hot...)
  • The definitive ‘exercise-temperature’ guide (which sports can you practice at what temperature? Find out in this simple to use chart…)
  • The heat-related injuries to watch out for (and what to do about them if they occur…)
  • How often should you replace fluids during hot-weather sports-training and competitions?(Some unusual conclusions from a groundbreaking University of Oklahoma study revealed…)
  • How to maintain a safe body temperature while exerting your maximal effort in competition(Follow these four guidelines and feel the difference…)
  • The simple but effective ways to pre-cool yourselfwhen the weather – and competition – is hot (find out the results of several precooling scientific research projects here…)
  • How long should you take to acclimatise to heat (check out this adaptation chart and find out the facts), and much, much more…
Peak Performance - your fast-track to the latest performance-boosting and injury prevention information…
Peak Performance Bundle
Peak Performance is a members-only newsletter (for athletes and coaches), which features the latest research from the ever-changing world of sports science, and shows you how to apply it successfully in your training programmes.
Established in 1990 by Sylvester Stein (champion runner and 200 metres gold in his over 80 age-group), Peak Performance is published 12 times a year and focuses on the latest breakthroughs and training tips for developing your stamina, strength and fitness.
In each issue you’ll discover the cutting-edge fitness, training and injury prevention and ‘rehab’ techniques you can apply to your own sessions, to ensure you remain in tip-top condition, whatever your sport.
All Peak Performance writers are fully qualified and highly respected members of the international athletics, sports science and coaching communities, together with leading exercise physiologists, psychologists and sports nutritionists who give you all the information you’ll need to improve your performance and avoid injury in the process.
Peak Performance – Your Practical Guide To Proven Fitness Techniques and Injury Rehab...
Everything you read in Peak Performance is based on proven, tested results, from in-depth sports science research, not theory or opinion.
Plus, Peak Performance is published in a simple to follow format which allows you to benefit from carefully-structured training, nutrition, and performance techniques you can use right away, to help you achieve significant gains in stamina, strength and fitness.
Here’s Just Some Of What You’ll Receive With Your Peak Performance Starter Package (Worth Over $153.00)
Inside the Peak Performance Members' Area, as well as our newsletter, you'll find a huge number of results-orientated training programmes, each designed to improve performance for specific sports and outcomes, including:
  • The Peak Performance Online Resource Toolkit (which includes)
    • Your own members page and worldwide network of athletes and coaches
    • The opportunity to join user groups and exchage information about your sport
    • The chance to write your own blog to share your experiences and achievements
    • Full access to all our articles, videos and blogs
  • The Sports Performance Bulletin weekly enewsletter. Sent to over 330,000 athletes and coaches, each issue contains articles on fitness, training techniques and injury prevention, plus useful tips from our editors.
  • BONUS SPECIAL REPORT : The Top 15 Resistance Exercises for Optimal Strength, Speed and Endurance' by Andrew Hamilton, Editor of Peak Performance
  • And much, much more…
Peak Performance is not available on Amazon, eBay or in the shops – you can only get it here as part of this special 60-day trial offer. Plus, of course, this special offer includes your free download ofThe 5 Keys To ‘Podium-Ready’.
All you pay today is just US $1.97. Which works out at just over 3 cents a day.
Your Cast-Iron Money Back Guarantee... 

If, at any time during your 60-day risk-free trial period, you decide you don’t want to continue your membership of Peak Performance, then simply write to us to let us know. 

Not only will we cancel your membership, you’ll also receive a prompt and full refund of your money AND you can keep all the materials you’ve received up to that point, including The 5 Keys to 'Podium-Ready' . 

(NB - If you decide to continue receiving Peak Performance after your trial period is up, you can do so at the special reduced rate of $79.97 every 6 months – which works out to $13.33 a month.)
Here’s how to claim your copy of The 5 Keys to 'Podium-Ready'
Simply click on the link below and complete your details …
Once we receive your details, you will be able to access your training pack immediately in the Peak Performance Members' Area, along with the latest issue of Peak Performance – both in an easily downloadable PDF format.
Soon, you’ll be reaping the rewards of the performance-boosting exercises in The 5 Keys to 'Podium-Ready'. You’ll be able to row faster, compete harder and leave your competitors adrift as you overtake them and win whatever race you take part in.
All this is possible when you give The 5 Keys to 'Podium-Ready' a try – risk-free – by activating your trial to Peak Performance– for just 3 cents a day.
I look forward to welcoming you on board.
Yours sincerely,
Jonathan Pye
Publisher, Peak Performance
‘Pentasalt’ educaţional.        

’’Ultimii 5 paşi restanţi’’ ai sec. XX …
pentru „săritura” în Educaţia sec. XXI ….

prof. Mircea Olaru, ph.ed / nataţie, 73 ani

Monday, January 12, 2009

Cuvinte cheie:
educaţie, degradare morală/etică, eficienţă/deficienţă, lucrul individual/lucrul în grup, clubul şcolii, reorganizarea sistemului CSS, „mens sana in corpore sano”, „export de capital cultural”.


Între a fi „bun” sau „rău” există şi a existat întotdeauna situarea acestora la extremele unei activităţi, a unui produs ş.a.m.d.

Mai ales acum, cu referire la noţiunea de „educaţie” şi la „depozitarea” ei în membrii societăţii noastre (mai ales în masa tinerilor), este nevoie de o abordare sigură, simplă, pragmatică, economică şi eficientă pentru a separa decisiv binele de rău.

Ţara noastră şi neamul românesc sunt în mare pericol, aproape ireversibil, de degradare etică şi morală, cu repercusiuni din ce în ce mai greu de prefigurat. Acest fapt îl simţim chiar fără a fi mereu predispuşi la a vedea doar jumatatea goala a paharului cu apă….

Metodele tradiţionale ale educaţiei, folosite de mulţi ani, unele cu minusuri evidente, trebuiesc „recondiţionate” – simplu şi economic.

În situaţia în care visteria ţării ar avea bani, poate altfel s-ar putea proiecta un program eduaţional, să-i zicem „elitist”…, dar cum „banii” nu-i avem nicioadată, şi pentru mulţi s-au dovedit a fi „ochiul diavolului”, acum este absolut nevoie de inovaţii simple, ieftine dar absolut eficiente, iar aceste „noi-metode” trebuie să nu fie personalizate, individualizate ci, dimpotrivă, trebuie supuse activităţii în grup, grupuri care de fapt există (şcoli, clase), şi care oferă posibilitatea ca elemente de întrecere emoţională, de autosupraveghere şi „corectare din mers” să conducă acţiunile de educare pozitivă prin manifestări rapide, dese, zilnice,  dezirabile….; vom vedea cum – [de fapt, pentru mine, antrenor de înot de-o viaţă..., „educaţia”, edificarea ei, îmi este reprezentată ca un antrenament, cu exerciţii bine alese şi mult repetate până la automatizare ... ?!!]

Primul „pas”: 
„Exploatarea inteligentă a condiţiei de a lucra în grup”

Acţiune primară concretă:
           La „iniţiativa” personala a unor diriginţi… în clasele conduse de aceştia va exista preocuparea certă ca toţi elevii clasei să:
1.      înveţe versurile Imnului naţional, toate versurile, nu doar prima sau şi a doua strofă... !
2.      să recite aceste versuri atât în mod individual dar mai ales în grup (întreaga clasa, în „cor”, cu acelaşi glas şi intonaţie emoţională)

„Exploatare inteligentă”:
           La iniţiativa unor directori de şcoli se vor organiza concursuri „inter-clase” având ca subiect – recitarea în cor a versurilor Imnului naţional.

** întrecerea să fie organizată sub controlul cadrelor didactice + a unor grupuri de părinţi
** după primul an de aplicare a acestui exerciţiu se vor putea apela şi alte texte din lirica naţională şi nu numai, dar tot în grup şi cu carcater de întrecere şcolară.

Argumentare :
Întreb retoric –
           Cum este mai bine să înveţi, să dezvolţi cel de-al doilea sistem de comunicare, semnalizare  - începând cu scrisul sau cu cititul ... ?
Eu optez pentru citit prioritar înaintea scrisului; evident aceste două mari laturi ale educării se completează una pe cealalta, dar, cel puţin în primele clase elementare (mai ales clasa I), gradual, propun ca cititul să fie prioritar faţă de scris.
           A citi este mai simplu decat a scrie... şi asta dacă se face în grup (în cor) pot apărea situaţii psiho-moral-volitive care favorizeaza învătarea perfectă.
           În grup elevii pot să se orienteze mai uşor asupra unor greşeli spre a nu le mai repeta în altă ocazie, tot aşa componenţii grupului învaţa să se autocorecteze şi să devină receptivi la unele valori specifice vieţii în colectiv, activitatea socializată etc.

           Despre învăţarea, pe „nerăsuflate”, a Imnului…. nu mai este cazul de a pleda: aproape nimeni din tara asta nu ştie TOATE strofele şi asta este o mare ruşine pentru întreg neamul nostru; această deficienţă trebuie ameliorată cât mai grabnic posibil…!!!

Al doilea „pas”:
În şcolile în care această activitate (minimum) se arată a fi reuşită, realizabilă, se va „testa” efectul educaţional practic prin – începerea organizărilor cerute de acţiunea de înfiinţare a unor „cluburi şcolare” cu personalitate juridică şi în paralel cu activitatea şcolii de bază, fiecare ajutându-se una pe cealaltă.

„Clubul şcolii” trebuie să fie locul în care opţiunile extraşcolare, talentele, aspiraţiile unor elevi să-şi găsească locul în cel mai firesc mod, adică:
     dacă unii profesori au o atracţie spre o activitate educativă, creatoare de valori morale şi chiar materiale, acel profesor va fi atras firesc de existenţa acestui club;
     dacă unii elevi sau colegi, prieteni ai acestora din alte medii şcolare, au înclinaţii extraşcolare deosebite şi care le face plăcere să le practice în mod organizat, sub supraveghere didactică, pentru aceştia, clubul şcolii poate deveni chiar o „a 2-a casa” în care ei se vor simţi bine şi, poate, vor fi feriţi de unele influenţe nocive.

„Testarea” are loc prin:

1.      organizarea (cu personalitate juridică) a clubului şcolii (statut, regulament etc.)
2.      cu atragerea liber consimţită a cadrelor sensibile la activitatea clubului, aderare ce poate fi motivată şi material (există căi legale!)
3.      cu atragerea elevilor în activitatea clubului pe două mari paliere: unul artistic şi unul sportiv, în limitele statului şi regulamentului de funcţionare a clubului etc.

           ** personalitatea juridică a clubului şcolii permite activităţi financiare legale: sponsorizări, atribuire de fonduri din surse extraşcolare, până la alocarea de fonduri de la Stat sau chiar din exterior;

           ** unele acţiuni pot beneficia de fondurile Statului în sensul angrenării clubului în acţiuni specifice unor ministere sau autorităţi: plantare de arbori, participări la campanii de curăţenie a mediului ş.a.m.d.

Al treilea „pas”:

Este de competenţa Statului, a Guvernului şi a Ministerelor direct vizate de acest demers;  în esenţă şi până a intra în argumentări mai ample – este vorba despre reorganizarea subsistemului de sport şcolar, adică a Cluburilor sportive şcolare.

Această acţiune trebuie să conducă înapoi în „şcoală”, forţa şi experienţa profesorilor-antrenori care, fie în cadrul orelor din programa EFS, fie în cadrul clubului şcolii, vor avea sarcina de a stimula participarea elevilor la diferite forme ale exerciţiului fizic iar pe elevii cei mai talentaţi să-i pregătească, să-i orienteze către practicarea în cadrul sportului de performanţă (grupuri de copii, juniori + alte forme şi alte grupe de vârstă); evident aceiaşi atmosferă va fi susţinută şi în partea dedicată activităţilor artistice. Consider că „viaţa” CSS-urilor trebuie să ia sfărşit; acest sistem a servit scopurilor propagandei de tip comunist, a avut şi laturi bune dar, în esenţă s-a fondat pe subminarea EFS-ului şcolar şi a dus la creerea artificială a unor forme superioare care nu aparţineau bazei ci unei elite de multe ori întâmplător apărute....
CSS-urile au generat antrenori de elită mondială (Belu, Bitang s.a.) dar a oferit „culcuş” nemeritat şi multor altor neaveniţi. CSS versus EFS-ul şcolar nu trebuie să mai dăinuie!

           ** acest lucru poate părea greu de realizat dar nu este aşa – profesorii-antrenori / secţii din CSS,  vor fi legaţi intrinsec de baza naturală, firească de selecţie;

           ** o serie de posturi TESA din schema de funcţionare a CSS-urilor pot fi redirijate pentru o mai bună organizare a învăţămentului etc.

Al patrulea „pas”:

Se referă la organizarea piramidală, pe plan naţional a unei alte forme ale vechii  „Daciade” – sub denumirea generoasă, provenită din antichitate


            La acest capitol avem destulă experienţă organizatorică, se ştiu şi se pot sprijini multe activităţi, pot participa multe Ministere şi alte autorităţi ale Statului.

            Principalul rost al acestei întreceri naţionale este să adune toate energiile tinerilor din şcoli şi din cluburile acestora, pornind chiar de la „acel concurs de recitare în cor a Imnului nostru” şi la campionate, întreceri, festivaluri în toate sferele de activitate artistică şi sportivă a tineretului nostru, acţiuni care trebuie remunerate consistent din Bugetul de Stat.

Al cincilea „pas”:

Având în vedere buna reprezentare şi imaginea  bună a culturii româneşti peste hotare şi mai ales rezultatele la diferite forme de întrecere internaţională (olimpiade sportive, întreceri la diferite discipline şcolare, inventică ş.a.).

Statul nostru trebuie să promoveze un „export” de „capital cultural” prin deschiderea de şcoli satelit (bursiere) a bunelor noastre unităţi şcolare recunoscute  (amănunte într-un materil special dedicat acestui subiect).

În acelaşi spirit – se vor face demersurile necesare ca din alte ţări, şcoli reprezentative, să-şi deschida porţile la noi în ţară; poate că ideea de reciprocitate ar fi foarte bine venită.


Se va creea o emulaţie atât pentru obţinerea burselor de către elevi şi profesori…, emulaţiea va avea ca suport ocazia mult apreciată de a învăţa, trăi în alte condiţii binefăcătoare din toate punctele de vedere.

Conducerile şcolilor, cadrele didactice şi, mai ales părinţii vor fi motivaţi pentru a lucra în acest sens; eforturile lor vor face ca fiecare acţiune a şcolii să capete valoare şi astfel se va ridica potenţialul educativ, cultural în masa celor vizaţi de aceste activităţi


Cei cinci „paşi” restanţi se pot recupera… este nevoie de bune intenţii de ordin intelectual, fără nici un amestec politic sau de altă natură – totul trebuie făcut având în minte şi suflet cuvintele „a fi bine educat” cu referire la cât mai mulţi copii ai neamului nostru atât de amărât şi oropsit….