In the first two parts of his elitefts Open UGSS presentation, Mark Dugdale shared his history in the sport of bodybuilding and discussed the effect nutrition has on a strength athlete's health and performance. In this video, part three, Mark further explores the topic of nutrition and moves on to his second topic, training for longevity. He begins by listing several foods you should be consuming to improve your health and your training:
- Avocados
- Green Olives
- Fermented Vegetables
- Bone Broth
- Nuts and Seeds
- Apple Cider Vinegar
Mark then moves to the second part of his presentation: training for longevity. He begins by discussing the crucial task of guarding your central nervous system, listing the following five rules.
Train short of failure.
If you're like Mark and come from a high-intensity training background, this will take some getting used to. You cannot push to failure and beyond every single training session. If you do, you'll burn out your central nervous system very quickly.
Utilize light, explosive training.
Incorporating light, explosive training on the non-primary training days has improved Mark's recovery and increased his ability to train harder on his primary training days. You must do this with light weight and make the concentric portion as fast as possible.
Cycle your intensity techniques.
If something is awesome, don't do it every single day for months on end until you break something. As you progress through your program, use a variety of techniques but don't stay on one intensity technique for too long.
Cycle your programming.
Exercise selection, volume, intensity, and frequency should all change throughout the course of your training program. If your programming stays the same, your training will stall and so will your progress.
Hire a trainer/coach.
Do your research and find a coach who has experience who you can trust. Ask around and don't settle until you find someone who knows what they are talking about and is capable of helping you reach your specific goals.
By the minute:
- (0:14) Raw milk, dairy, and vegan
- (1:41) Earn your carbs
- (2:46) Avocados
- (3:04) Green olives
- (4:39) Fermented vegetables
- (6:27) Fruits and vegetables with the 3:1 ratio
- (8:48) Bone broth
- (9:34) Nuts and seeds
- (9:50) Apple cider vinegar
- (10:31) Train for longevity
- (11:00) Guard your central nervous system
