This document provides nutritional and training recommendations for a skeleton bob athlete prior to competition. It recommends that the athlete focuses on power, strength, speed, flexibility and plyometric training to improve their push time off the start line. A sample weekly training program is outlined that incorporates strength, power, plyometric and sprint training. Nutritionally, the document recommends adequate protein, carbohydrate and fat intake as well as creatine, protein and carbohydrate supplementation around training to aid in recovery and performance.

1. Module Code: 66-5888-00L Integrated physiology and nutrition
BSc(Hons) Sport and exercise science Matthew Moore
Nutritional and training recommendations for a
skeleton bob athlete prior to competition
Figure 1: Comparison of normative and athletes data values in different
activities.
*(Arnot and Gaines 1984).
**(Welsch 1998).
***(Zupan et al. 2009).
Figure 1 shows that the development of power/strength, speed, flexibility and
plyometrics is essential for progress.
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Event Athletes data Normative data
30m sprint 4.50 seconds 4.20- 4.40 seconds
Flying 30m sprint
(60m)
4.00 seconds 3.55- 3.65 seconds
20m sled pull (15 kg) 3.75 seconds 3.10- 3.30 seconds
5x double leg bound 9.85 metres 10-12 metres
Hexagon drill 10.93 seconds <12.2 seconds*
Isokinetic knee
extension strength
Concentric quad: 2.97
Nm (60 degrees)
Concentric ham: 1.85
Nm (60 degrees)
Concentric quad: 3.09
Nm (60 degrees)
Concentric ham:1.41 Nm
(60 degrees)**
Ten second wingate
test
10.46 W kg/s >11.07 W kg/s***
Vertical jump 22 inches 23-25 inches
Functional movement
screen
Fail (flexibility) Pass

2. Module Code: 66-5888-00L Integrated physiology and nutrition
BSc(Hons) Sport and exercise science Matthew Moore
Skeleton bob athletes need to carry out similar training to power and strength
based athletes to allow for a quicker push time. A fast push phase push time
in the skeleton bob is a prerequisite to be successful in competition (Zanoletti
et al. 2006). Sands et al. (2005) recorded that lower extremity power and
strength had a strong correlation with crouched and upright sprint times,
suggesting the idea that stronger and more powerful athletes would be better
starters.
Plyometric training has showed positive changes in athletes' power and
strength and 2-3 sessions per week has shown the greatest effects on
sprinting as training mimics the muscle actions used during the acceleration
stage of a sprint (Markovic and Mikulic 2010). Weight training has shown also
to improve strength and show improvements in speed as well as flexibility
(Azeem and Amee 2010). Hamstring injuries are the most common amongst
sprinters and good flexibility within the hamstrings and quadriceps is needed
to reduce the risk of injury (Jonhagen, Ackermann and Saartok 2009). PNF
stretching carried out 3-5 times per exercise on the quadriceps and
hamstrings will increase muscular flexibility (Ninos 2001) .Power exercises,
plyometrics as well as sprint resisted training drills (Hoit 1996) would all
benefit the athletes speed during the push phase. Cissik (2010) says that
type IIx muscle fibres are required to perform fast explosive movements; with
power, speed and plyometric exercises being prioritised ahead of exercises
that do not train the athlete to exert force against the ground; a training plan
with these types of power exercises would most likely enhance the athletes
push time. Weightlifting exercises performed at loads of 50- 90% of a 1RM in
repetitions of 2-5 each set, appear to be the best training stimulus for
improving maximal power in more complex movements (Cormie 2011), this
would support anthropometry and not hypertrophy which is what the athlete
requires.
Villanueva et al. (2012) summarised that after high intensity resistance
training using shorter rest intervals, testosterone levels increased and cortisol
responses lowered; this training would be recommended for the athlete as
testosterone is required to be high after training for anabolic rebuilding.
Dreyer et al. (2010) established that resistance exercise also stimulates
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3. Module Code: 66-5888-00L Integrated physiology and nutrition
BSc(Hons) Sport and exercise science Matthew Moore
mTOR signalling which regulates cell growth, protein synthesis and cell
survival therefore it is crucial that power and strength exercises are dominant
throughout the athletes training programme.
Figure 2: Recommended training programme for the athlete devised to
improve speed, strength, power, flexibility and plyometrics.
Monday Tues Weds Thurs Friday Sat Sun
am Speed work
(specialist
sprinting
coach)
Flexibility
(PNF)
Rest Power/streng
th exercises
(upper body)
Flexibility
(PNF)
Power/
strength
exercises
(lower
body)
Flexibility
(PNF)
pm Plyometric
training
Power/
strength
exercises
(lower
body)
Rest Plyometric
training
Speed
work
(specialist
sprinting
coach)
Plyometric
training
Rest
The client’s diet is crucial in helping to maximise training performance and
enhance recovery. The event is of anaerobic nature and therefore a creatine
supplement would be advised. Clark (1997) stated that 15-20g/day of
creatine has shown to increase muscle creatine and thus enhanced
anaerobic exercise performance. A maintenance period of 5g/day is then
advised to maximise energy when undertaking short bouts of high intensity
exercise (Bemben and Lamont 2005).
1.7g/kg is the current protein recommendation for a strength/power athlete
meaning 107g of protein is the optimum amount needed for the athlete per
day to meet their recommendations (Lemon 1997). The american dietetic
association (2009) recommends 8-10g/kg of carbohydrates for an athlete
performing high intensity training ranging from 504g-630g per day with fat
intake ranging from 20%-35% of total energy intake. Berardi et al. (2006)
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4. Module Code: 66-5888-00L Integrated physiology and nutrition
BSc(Hons) Sport and exercise science Matthew Moore
concluded that protein and carbohydrate supplementation consumed early
after exercise would enhance an athlete’s glycogen resynthesis relative to
that of carbohydrate on its own; a suitable form of this supplement up to an
hour post training would be beneficial. 15-25g of protein should be taken post
exercise with 60-100g of carbohydrates being consumed within the same time
frame to aid glycogen resynthesis within the muscles which is according to
Haff et al. (2010 cited by Bird) especially important if the athlete is involved in
multiple training bouts per day. If snacking however 50g of carbohydrates and
10g of protein would suffice, until a sufficient meal is consumed (AIS sports
nutrition 2009).
Boirie et al. (1997) found that whey protein has a greater protein synthesis
rate than that of casein; the athlete should be consuming whey protein
before, during and after training in amounts of around 10-25g and around 20g
of casein a couple of hours after training/ before bed for a slow release of
protein whilst resting for protein resynthesis to occur.
Crowe et al. (2006) concluded that dietary L-leucine significantly increased
power performance and according to Layman (2002 cited by Crowe et al.)
promotes muscle protein synthesis and thus should be included within the
athletes pre and post training drinks; 2g before and after training. According
to Holmes (2011) an athlete training at a high intensity for up to 4 hours per
day has a sweat rate of 1.9-2 L/h and a sodium loss of up to 2200 mg/h and
thus fluid replacement of 450-675 mL (for every 0.5 kg lost) 4-6 hours post
training should suffice of which could include sports drinks containing
electrolytes (The american dietetic association 2009). Foods with high
sodium and potassium concentrations should also be considered to replace
lost electrolytes. Sawka et al. (2007) states that four hours before exercise
315-441mL (5-7mL/kg) of slowly drunken fluid should be enough or hydration.
During training fluid should be drunk periodically to maintain hydration levels
(3-4 sips after each exercise). The athlete could use antioxidants as a
recovery tool after they perform exercises within their training programme as
they can provide beneficial effects against exercise induced oxidative tissue
damage (Sen 2001).
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5. Module Code: 66-5888-00L Integrated physiology and nutrition
BSc(Hons) Sport and exercise science Matthew Moore
Referencing List
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AZEEM, Kaukab and AMEE, Al, A (2010). Effect of weight training on sprinting
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6. Module Code: 66-5888-00L Integrated physiology and nutrition
BSc(Hons) Sport and exercise science Matthew Moore
BEMBEN, Michael G. and LAMONT, Hugh S. (2005). Creatine Supplementation and
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7. Module Code: 66-5888-00L Integrated physiology and nutrition
BSc(Hons) Sport and exercise science Matthew Moore
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