19 March 2024
Athletic Performance Insider
WELCOME😊
The Athletic Performance Insider newsletter is published weekly and presents up-to-date research, exclusive interviews, practical tips, and the latest industry news and trends.
Johan Pretorius is interviewed this week. He started his career at the Sports Science Institute of South Africa. Then he worked as a strength and conditioning trainer for various high-level teams, including the South African under-20 rugby team, which came third at the World Championships in Japan in 2009. His career journey provides many tips for someone starting their career in strength and conditioning.
New research on how the brain responds to exercise in the heat, Ibuprofen's ergogenic effects, and using priming strategies to enhance performance are presented.
This newsletter aims to filter material relevant to practitioners and summarise it into a consumable portion. Anyone wanting more detail can follow the links to the original papers.
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RESEARCH🧐
What happens to the brain during exercise in the heat?
Tan, X. R., Stephenson, M. C., Alhadad, S. B., Loh, K. W. Z., Soong, T. W., Lee, J. K. W. & Low, I. C. C. Elevated brain temperature under severe heat exposure impairs cortical motor activity and executive function. J. Sport Heal. Sci. 13,233–244 (2024).
This study investigates how severe heat exposure affects brain physiology and function, particularly focusing on cortical motor activity and executive function. Eleven healthy participants underwent heat stress through prolonged exercise or warm water immersion until reaching a rectal temperature of 39.5˚C, simulating exertional or passive hyperthermia. A control condition involved seated rest. The research utilised magnetic resonance imaging to assess brain temperature, cerebral perfusion, and task-based brain activity. Results showed that brain temperature in the motor cortex is tightly regulated at rest but increases with hyperthermia, leading to suppressed motor cortical activity and reduced central motor drive. Passive hyperthermia also impaired executive function, likely due to compromised visual processing. Interestingly, ingesting blended ice before and during exercise mitigated these effects by preventing increased body and brain temperatures.
The study concludes that severe heat exposure disrupts motor cortical activity and executive function, impairing physical and cognitive performance. These findings address the importance of pre-emptive cooling measures, like ice ingestion, to prevent heat-related deficits in athletes in hot environments, enhancing performance.
Graphical abstract
What is a priming strategy, and how effective are they?
Tan, K., Kakehata, G. & Lim, J. The Use of Acute Exercise Interventions as Priming Strategies to Improve Physical Performance During Track-and-Field Competitions: A Systematic Review. Strength Cond. J. (2024).
A priming strategy is an intervention designed to prepare athletes for sports participation or competition. These interventions aim to increase muscle and core temperature, stimulate blood flow to major muscle groups, and improve movement coordination and range of motion. The purpose is to enhance performance and mitigate the risk of injuries. Priming strategies are widely practised across various sports, including track and field, and typically involve exercises such as resistance training, plyometrics, resisted sprints, and modified warm-ups performed close to the competition time.
This systematic review investigates the effectiveness of priming strategies, such as exercise interventions performed within 6 hours before competition, to enhance physical performance in track and field athletes. The review followed rigorous guidelines, assessing 182 studies, with 15 meeting the inclusion criteria for detailed analysis. These studies were categorised based on the type of exercise intervention used: resistance training, plyometric/ballistic training, resisted sprints, and modified warm-ups.
Findings indicate that heavy-loaded resistance training and resisted sprints can significantly improve sprint performance. Similarly, plyometrics and ballistic training positively impact jumping and throwing performance. Modified warm-ups, including high-intensity sprints and heavier throwing implements, enhance running and throwing outcomes. The interventions are most effective when performed at high intensity and low volume, ideally close to 4 minutes before the event, provided there is sufficient recovery time.
In conclusion, this systematic review highlights the efficacy of priming strategies, demonstrating their potential to significantly enhance track and field performance when appropriately timed and tailored to the athlete's specific event needs.
Can Ibuprofen improve performance when cycling in the heat?
Vargas, N. T., Robertson, C. V. & Marino, F. E. Acute ingestion of Ibuprofen does not influence the release of IL-6 or improve self-paced exercise in the heat despite altering cortical activity. Eur. J. Appl. Physiol. 1–11 (2024).
This study is based on the observation that exercise in hot conditions can elevate the circulating cytokine interleukin-6 (IL-6) compared to exercise in thermoneutral conditions. This increase in IL-6 is thought to occur via tissues other than mononuclear cells, such as skeletal muscles or other causes induced by lipopolysaccharides. Elevated cytokine responses during exertional heat stress may further contribute to increases in core temperature, operating separately from other factors. Elevated cytokines may also enhance signalling to the central nervous system (CNS) and result in behavioural modifications.
The study was conducted to test the hypothesis that ingesting 800 mg of Ibuprofen before self-paced cycling in hot conditions (35 °C and 60% humidity) could improve performance. This hypothesis was based on the idea that Ibuprofen could decrease the release of IL-6 and its signalling molecules while also affecting the brain's cortical activity and cerebral oxygenation. The researchers aimed to explore whether such an intervention could offer a practical means to enhance exercise performance under heat stress by mitigating the inflammatory response and its potential effects on the CNS and overall physical output. The dose of ibuprofen used in the study is equivalent to the maximal concentration suggested on the over-the-counter Ibuprofen package (800 mg).
Eight healthy, recreationally active males participated. They cycled for 60 minutes at a hard to very hard intensity, with maximal sprints every 10 minutes. The study measured power output, core and skin temperatures, heart rate, and changes in IL-6 levels, among other variables.
The results showed no significant differences in performance metrics or IL-6 levels between the Ibuprofen and placebo trials. However, there was a notable reduction in α/β activity in the brain's cortical areas in the Ibuprofen trial, suggesting an influence on cortical activity despite the lack of performance improvement.
In conclusion, acute Ibuprofen ingestion before exercising in the heat does not improve physical performance or attenuate IL-6 release, but it may alter brain activity. This finding could be useful in understanding how anti-inflammatory drugs affect exercise performance and brain function during physical stress in hot environments.
PRACTICAL 🤔
What do Olympic gold medallists value most in their support team?
Burns, L., Stanimirovic, R. & Donaldson, A. Characteristics of successful performance support team members at the Olympic games. Int. J. Sports Sci. Coach. (2024).
This study investigates the characteristics of performance support teams that contribute to success in Olympic competitions, as valued by Olympic gold medal-winning athletes and coaches. Utilising concept mapping, insights were gathered from 30 participants through brainstorming, sorting, and rating statements related to team member characteristics. The analysis identified eight key clusters: Way of Working, Communication Style, Emotional Management in Competition, Teamwork, Commitment to Athlete Preparation, Professionalism, Embracing the Experience, and Equality.
The findings highlight the importance of ways of working, communication style, emotional management, and teamwork as the most valued characteristics. These elements are crucial for developing strong interpersonal relationships within the team, enhancing the working alliance with athletes and coaches, and contributing to overall team performance.
Performance support staff should focus on developing emotional management skills to improve team dynamics and support athletes effectively.
How can I manage the overwhelming amount of information I have daily?
Tiago Forte has created this lovely introductory video on the concept of a “Second Brain”. The Second Brain is a digital tool that captures and organises your ideas, freeing up your memory and enhancing your creativity and productivity. If the concept resonates with you, you can find several videos on this topic on his YouTube channel.
INTERVIEWS AND PROFILES🤝
Close and personal section – Johan Pretorius
Name and qualifications
Johan Pretorius (MSc Sports & Exercise Medicine University of South Wales, BSc Biokinetics University of Zululand)
Background and Introduction
I started working at the Sports Science Institute of South Africa (SSISA) after I finished my Biokinetics degree. I worked at the high-performance centre in SSISA for seven years. During this time, I was exposed to various sporting codes and their specific needs. SSISA gave me a great platform to learn specific skills to apply in a high-performance environment.
Motivation and Passion
Since childhood, I always wanted to be a professional sportsman. However, I was not as skilful as the top athletes. I decided that the only way to be a part of a professional setup is to become a biokineticist. I was motivated to learn more about strength & conditioning and to be at the top of my game.
The very first time that I tested the SA 7’s (Blitz Bokke) I was hooked. I knew this was what I wanted to do for the rest of my life.
Career Journey
I was very fortunate to be able to work with a few teams when I was still working at the Sports Science Institute. I started with the Namibian under 20 rugby team and helped them go to the Junior World Cup in Chile in 2008. The following year I was approached by SA Rugby to be the strength and conditioning (S&C) coach for the Baby Boks and the World Cup year was held in Japan. During this time I was very involved with SA Surfing helping individuals prepare for international competitions.
After that, I went to work with the Cape Cobras Cricket team as their head of S&C. I had the privilege of working for them for 3-years. During this time we managed to qualify for the T20 series in India which was an incredible experience. I then decided to focus on rugby as a sport and to try and specialise as a S&C coach. The Southern Kings Rugby team advertised that they were looking for a head of S&C for their Super Rugby team. I applied for the position, and I was fortunate enough to start working with them. This opened all the doors possible regarding the world of S&C. Due to the international travel to Australia and New Zealand, this was the perfect opportunity to learn from the best people who have been in the S&C world for a long time.
After the Southern Kings role came to an end I was asked if I would be interested in joining Edinburg Rugby Club in Scotland. I worked for them for one season, and during this time, I really learned what a high-performance environment is all about and how it should be operated. The way the S&C coaches, physios, and doctors integrated within the team was unique, and for the first time, I understood how important it is for all of us to be on the same page and assist each other.
After Edinburg, I went to the Cell C Sharks in Durban, where I worked for 4 years as the head of S&C. This was one of my best gigs ever and a great opportunity to work with some of the most talented players at the time. My international career started after the Sharks and I went to England to work for 3-years with Worcester Warriors in the Premiership. This was by far my biggest learning stage as an S&C as I was appointed as the head of performance. Suddenly I was looking after the medical team and the S&C team. I had to make sure that we worked as a unit and that all the systems needed to be successful were put in place. After England, I went to France and joined Biarritz Rugby Club. I worked there for two and a half seasons. This was by far the most challenging role ever. The language barrier was not easy to overcome for a start. As head of performance, I was challenged by the particularly lazy players, and they were just happy to get by with the minimum amount of work. But that is part and parcel of the job I guess.
Challenges and Learning
One of the biggest challenges for me was learning how to work in a team environment and ensuring that everyone communicates clearly. In most high-performance environments, there are many egos involved, and many people are working there for their own gain rather than that of the team. The biggest thing that I have learned is to always put the team first.
Memorable Experiences
One of the most memorable moments for me was when I worked with the Sharks and we made the semi-finals of the Super Rugby tournament. Even though we lost to the Hurricanes by a big margin, that game will always be as clear as day in my head. The travel to New Zealand and the weather conditions on the night were all spectacular.
Daily Routine and Work Ethic
The morning will start early, at about 6 am, when I will either do a gym session myself or go for a run. The players usually start their day at about 7:30 am, meaning it was time to complete their daily wellness questionnaire. Depending on the day we did different physiological tests to ascertain if a player can train fully or not at all. Once we had this information, we had a medical meeting with the physios and doctors to make sure that we knew what the plan was for the day for specific players who were flagged. From the medical meeting, we will go into a coached debrief to inform them about these players who have been flagged.
After the medical meeting, the players will go to the gym for an hour followed by a more technical and tactical rugby session. After the session, everyone will have lunch at the stadium followed by video sessions to prepare the players for the afternoon field session.
After every training session, there was a recovery session which was compulsory for all the players.
You must motivate yourself every day to maintain a strong work ethic and motivation. It is very important to be as positive as possible in a team environment. I also think one of the biggest lessons I have learned is that I should never become friends with the players so that we will always have mutual respect.
Relationships with Athletes
Every player is different, and every day has its challenges. For me, the most important thing was to make sure that I treated all the players the same. I guess one’s actions speak louder than words.
I had an international player who was very difficult to work with. He thought that he was better than the rest. I explained that he should lead by example so the other players could follow in his footsteps. He responded very well to this, and from that day on, it was much easier to work with him.
Adaptation and Innovation
I try to remain teachable. If you do not listen to podcasts, read the latest published articles, or speak to the best in the business, you will become replaceable.
Personal Connection to Sports
I have loved sports since I was a child. Growing up in South Africa, I loved rugby, which I started playing when I was 6 years old.
Advice for Aspiring Professionals
Never give up dreaming. Keep on thinking outside the box and ask questions.
In most workplaces, people make mistakes, and hopefully, they learn from them. I went down the rabbit hole often, trying to solve GPS metrics and making life too complicated.
Balancing Work and Personal Life
This is key in life. When I started out, my balance was completely out of whack, and I used to work 16-hour days. Once I put systems in place to help me with my needs, I realised that it is very important to have a work-life balance.
Future Goals and Aspirations
At this moment in time I do not have any aspirations. When the time is right I will be back in professional sports but for now I am enjoying the break.
Favourite Quotes or Mantras
”Keep It Simple Stupid”
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