WEBVTT 00:00:00.000 --> 00:00:02.600 It's what we can do with competitive athletes. 00:00:02.720 --> 00:00:05.879 So you can profile someone and essentially estimate 00:00:05.879 --> 00:00:08.419 their risk. And you can say, well, okay, you 00:00:08.419 --> 00:00:10.419 might not have passed out now, but looking at 00:00:10.419 --> 00:00:12.699 this, if you get much stronger, we think you 00:00:12.699 --> 00:00:16.739 probably will. So let's address it. Hi, Sinead. 00:00:16.859 --> 00:00:18.940 It's my pleasure to have you on Evidence Strong 00:00:18.940 --> 00:00:21.300 Show. Please briefly introduce yourself. Hello. 00:00:21.440 --> 00:00:23.620 No, thanks for having me. So yeah, I'm Sinead. 00:00:23.620 --> 00:00:27.620 I am a performance nutritionist and physiologist 00:00:27.620 --> 00:00:30.500 and I work... Primarily, well, I've sort of always 00:00:30.500 --> 00:00:32.799 worked primarily in strength, power sports, weight 00:00:32.799 --> 00:00:35.880 making sports and kind of extreme ultra adventures. 00:00:36.520 --> 00:00:39.600 And yeah, now primarily in weightlifting, at 00:00:39.600 --> 00:00:41.539 least from the nutrition perspective. What I 00:00:41.539 --> 00:00:44.100 care about is kind of how the body works and 00:00:44.100 --> 00:00:45.979 how you get it to do what you want it to do. 00:00:46.200 --> 00:00:49.359 Awesome. So today we are talking about weightlifters' 00:00:49.399 --> 00:00:52.219 blackouts. So let's start with some kind of definition. 00:00:52.640 --> 00:00:55.600 Yeah. So typically on a clean and jerk, usually 00:00:55.600 --> 00:00:58.060 once the clean's been stood up or partially stood 00:00:58.060 --> 00:01:00.689 up. up before the jerk someone passes out essentially 00:01:00.689 --> 00:01:04.049 either completely and just fails backwards or 00:01:04.049 --> 00:01:06.689 just gets dizzy and has to drop the bar because 00:01:06.689 --> 00:01:08.609 you know they're seeing stars and the world is 00:01:08.609 --> 00:01:12.290 swirling why does it happen so in many ways we 00:01:12.290 --> 00:01:15.609 don't know but in that there's no form you know 00:01:15.609 --> 00:01:18.150 there's no research out there that says these 00:01:18.150 --> 00:01:22.870 are the xyz causes what we've done is said well 00:01:22.870 --> 00:01:25.209 mechanistically like if we think about how the 00:01:25.209 --> 00:01:27.959 body works what could it be and then If it does 00:01:27.959 --> 00:01:30.620 happen to someone regularly, cool. Can we test 00:01:30.620 --> 00:01:33.099 those parameters? See what one it's likely to 00:01:33.099 --> 00:01:35.620 be, address it, and does it fix it? What I'm 00:01:35.620 --> 00:01:37.260 going to take away for a moment is obviously 00:01:37.260 --> 00:01:39.519 just hitting your artery. That is going to send 00:01:39.519 --> 00:01:42.540 you... out regardless so that's a technique piece 00:01:42.540 --> 00:01:44.920 but if we're thinking no technically you've done 00:01:44.920 --> 00:01:47.239 a lovely clean but you've passed out there are 00:01:47.239 --> 00:01:49.739 a few reasons when we think about how the body 00:01:49.739 --> 00:01:52.019 works and what it's doing when it does a clean 00:01:52.019 --> 00:01:55.379 that might be likely so the first thing to think 00:01:55.379 --> 00:01:57.359 about or maybe the main thing to think about 00:01:57.359 --> 00:02:01.700 is when you are cleaning a near maximal weight 00:02:01.700 --> 00:02:04.780 your lower body is working really hard if you 00:02:04.780 --> 00:02:07.420 are a weightlifter you have a lot of muscle relative 00:02:07.420 --> 00:02:09.930 to your total body size in your button in your 00:02:09.930 --> 00:02:13.090 legs and they are doing that clean and so what 00:02:13.090 --> 00:02:16.229 will happen in that situation is you get all 00:02:16.229 --> 00:02:18.729 the blood rushing to those working muscles because 00:02:18.729 --> 00:02:21.409 you're asking those muscles to do a huge amount 00:02:21.409 --> 00:02:23.870 of work i .e produce a massive amount of energy 00:02:23.870 --> 00:02:26.710 so that you can actually move that load so you 00:02:26.710 --> 00:02:28.710 get a very high proportion of the blood into 00:02:28.710 --> 00:02:32.509 your button legs so you have a lower proportion 00:02:32.509 --> 00:02:34.870 than normal going to your brain lack of oxygen 00:02:34.870 --> 00:02:37.409 to the brain is what causes you to pass out so 00:02:37.409 --> 00:02:39.460 if we think about it like that there are a few 00:02:39.460 --> 00:02:42.379 things that we think could be causing someone 00:02:42.379 --> 00:02:45.139 to be susceptible to that. The first, dehydration. 00:02:45.259 --> 00:02:47.979 If you are dehydrated, you have less blood volume. 00:02:48.120 --> 00:02:50.479 So if you've got less blood volume and most of 00:02:50.479 --> 00:02:52.419 that volume is going to your legs, even less 00:02:52.419 --> 00:02:54.240 is going to your brain, you're more likely to 00:02:54.240 --> 00:02:56.879 pass out. So dehydration, we think, is a major 00:02:56.879 --> 00:03:00.340 factor or potential factor. If someone has low 00:03:00.340 --> 00:03:03.060 blood pressure anyway, which can be a consequence 00:03:03.060 --> 00:03:05.379 of dehydration, but someone can have low blood 00:03:05.379 --> 00:03:07.960 pressure for other reasons. Again, this is not... 00:03:07.979 --> 00:03:09.939 so much about blood volume. It's about their 00:03:09.939 --> 00:03:12.060 body's capacity to get it to their brain quickly. 00:03:12.219 --> 00:03:15.379 So someone does a clean, they stand up, they 00:03:15.379 --> 00:03:18.020 can't pump the blood to their brain fast enough, 00:03:18.060 --> 00:03:21.300 they pass out. Then on top of those two things, 00:03:21.439 --> 00:03:23.840 if someone is dehydrated and or has naturally 00:03:23.840 --> 00:03:26.520 low blood pressure or both, they're definitely 00:03:26.520 --> 00:03:28.479 going to pass out. What will further delay that 00:03:28.479 --> 00:03:30.879 is say someone has done a clean that's maybe 00:03:30.879 --> 00:03:33.460 not so pretty and they've grind it up against 00:03:33.460 --> 00:03:37.159 a longer period of time with less blood and oxygen. 00:03:37.199 --> 00:03:40.159 to the brain more blood and oxygen to those working 00:03:40.159 --> 00:03:42.520 leg muscles higher likelihood of passing out 00:03:42.520 --> 00:03:45.500 so the time piece is is important as well like 00:03:45.500 --> 00:03:47.699 how how long are you stuck at the bottom with 00:03:47.699 --> 00:03:49.879 everything going to your leg muscles and your 00:03:49.879 --> 00:03:52.740 butt to be like stand up stand up stand up less 00:03:52.740 --> 00:03:54.659 and less potentially going to your brain so then 00:03:54.659 --> 00:03:56.960 what can layer into that is something that we're 00:03:56.960 --> 00:03:59.699 we're looking at as well is your blood glucose 00:03:59.699 --> 00:04:03.020 levels so low blood glucose or high blood glucose 00:04:03.020 --> 00:04:05.860 can potentially delay reaction times again if 00:04:05.860 --> 00:04:08.030 you've got a reaction time, which means that 00:04:08.030 --> 00:04:10.310 you are in the working part of the clean for 00:04:10.310 --> 00:04:12.629 longer, potentially less blood and oxygen to 00:04:12.629 --> 00:04:14.409 the brain pass out. And again, some people are 00:04:14.409 --> 00:04:16.290 going to be more or less sensitive to this. Why 00:04:16.290 --> 00:04:19.889 glucose levels will influence reaction time? 00:04:19.949 --> 00:04:22.569 How does it happen? Because glucose powers the 00:04:22.569 --> 00:04:26.470 brain and glucose powers neurons and your movement 00:04:26.470 --> 00:04:30.509 depends on the nervous signals telling your legs, 00:04:30.550 --> 00:04:33.930 arms, et cetera, to move. So if that signal, 00:04:34.029 --> 00:04:36.269 and so your reaction times are... slower, your 00:04:36.269 --> 00:04:38.589 movement and coordination can be off. Your research 00:04:38.589 --> 00:04:41.250 at the moment is what are the optimal blood glucose 00:04:41.250 --> 00:04:44.230 levels for people playing esports, like Formula 00:04:44.230 --> 00:04:46.509 One drivers, where reaction time is everything 00:04:46.509 --> 00:04:48.930 and boxers as well, actually. But you can apply 00:04:48.930 --> 00:04:51.870 that in kind of any setting where rapid coordinated 00:04:51.870 --> 00:04:54.930 movement is really important for maximal force. 00:04:55.149 --> 00:04:57.949 Okay. And why high blood sugar? Because, you 00:04:57.949 --> 00:05:00.269 know, weightlifters snuck on lollies, powerlifters 00:05:00.269 --> 00:05:02.529 snuck on lollies also while they're competing. 00:05:02.689 --> 00:05:05.800 So would... Could that be detrimental and how? 00:05:06.040 --> 00:05:07.980 Same for most things. There's kind of an optimal 00:05:07.980 --> 00:05:10.800 window where you can have too much of a good 00:05:10.800 --> 00:05:13.040 thing. I will say that I've never actually come 00:05:13.040 --> 00:05:15.740 across a weightlifter with too high blood glucose 00:05:15.740 --> 00:05:19.100 in this scenario. That's more theoretical. Particularly 00:05:19.100 --> 00:05:22.279 if individuals have made weight by reducing carbohydrate 00:05:22.279 --> 00:05:24.399 intake, it's much more likely that they're going 00:05:24.399 --> 00:05:26.620 to have low blood glucose rather than high blood 00:05:26.620 --> 00:05:28.720 glucose. Particularly, you've only got your out 00:05:28.720 --> 00:05:31.860 of window. Adrenaline has played in on top. You've 00:05:31.860 --> 00:05:34.740 already lifted. And again, it does depend how 00:05:34.740 --> 00:05:38.139 dependent you are in particular on glucose and 00:05:38.139 --> 00:05:40.319 how much you've managed to consume. But yeah, 00:05:40.399 --> 00:05:43.120 too much can also slow. High blood glucoses, 00:05:43.199 --> 00:05:46.199 high persistent blood glucoses is suboptimal, 00:05:46.199 --> 00:05:49.139 as is low persistent blood glucose. So it's kind 00:05:49.139 --> 00:05:51.180 of like a working window. All right. How about 00:05:51.180 --> 00:05:53.860 the belt? Again, this is very much observational. 00:05:54.040 --> 00:05:56.639 But certainly if someone's belt is too tight, 00:05:56.819 --> 00:06:00.379 you're more likely to pass out. Because again, 00:06:00.540 --> 00:06:02.850 you've got a huge amount of... blood pressure 00:06:02.850 --> 00:06:04.310 pushing it down to your legs it's not going to 00:06:04.310 --> 00:06:06.410 come back up as quickly particularly with that 00:06:06.410 --> 00:06:08.910 rapid change in from being low to the ground 00:06:08.910 --> 00:06:10.870 to being high to the ground which causes a lot 00:06:10.870 --> 00:06:12.750 of people to pass out anyway because you get 00:06:12.750 --> 00:06:15.629 a temporary imbalance essentially in blood pressure 00:06:15.629 --> 00:06:18.050 so if you're you're moved you're standing up 00:06:18.050 --> 00:06:20.470 and you've essentially got an obstruction to 00:06:20.470 --> 00:06:22.629 your blood getting back up to your brain it's 00:06:22.629 --> 00:06:25.410 potentially gonna not be good okay so we covered 00:06:25.410 --> 00:06:28.750 dehydration blood pressure low blood pressure 00:06:28.750 --> 00:06:31.910 time how long the person gets up from the clean 00:06:31.910 --> 00:06:35.290 and glucose levels and potentially the belt also 00:06:35.290 --> 00:06:38.089 anything else and potentially aerobic fitness 00:06:38.089 --> 00:06:41.269 as well so where which part of your aerobic system 00:06:41.269 --> 00:06:45.209 is your weakest part so we don't often think 00:06:45.209 --> 00:06:47.069 about aerobic fitness when it comes to weight 00:06:47.069 --> 00:06:49.329 lifting and it's not really about your absolute 00:06:49.329 --> 00:06:52.649 fitness it's more about so your aerobic fitness 00:06:52.649 --> 00:06:55.610 or your the way your body can use oxygen in exercise 00:06:55.610 --> 00:06:58.689 is dependent on three things. How good you are 00:06:58.689 --> 00:07:00.509 at breathing in oxygen and getting that into 00:07:00.509 --> 00:07:02.769 your blood. How good, so that's your uptake. 00:07:02.850 --> 00:07:05.430 So you're like respiratory capacity. How good 00:07:05.430 --> 00:07:07.110 your heart is at pumping it around your body. 00:07:07.189 --> 00:07:09.370 And then how good your muscles are at using it. 00:07:09.449 --> 00:07:11.649 And even if you're the fittest person in the 00:07:11.649 --> 00:07:13.889 world, one of those three elements is why you're 00:07:13.889 --> 00:07:17.750 not even fitter. And theoretically, for example, 00:07:17.750 --> 00:07:20.290 from a dizziness perspective, and again, this 00:07:20.290 --> 00:07:22.470 is all very hypothetical. We're thinking, very 00:07:22.470 --> 00:07:24.430 mechanistic it is research we want to do it's 00:07:24.430 --> 00:07:26.970 not research we've done but theoretically so 00:07:26.970 --> 00:07:29.250 if someone's weakness is their ability of their 00:07:29.250 --> 00:07:32.189 muscles to to utilize oxygen i wouldn't think 00:07:32.189 --> 00:07:34.610 that would impact dizziness because that's not 00:07:34.610 --> 00:07:36.529 impacting the oxygen to your brain your muscles 00:07:36.529 --> 00:07:38.990 will feel like hell and you probably will struggle 00:07:38.990 --> 00:07:40.769 if you've only got two minutes to get back if 00:07:40.769 --> 00:07:42.389 you know you're following yourself but you're 00:07:42.389 --> 00:07:44.009 probably not gonna get dizzy i wouldn't expect 00:07:44.009 --> 00:07:47.470 anyway but for example if you're really bad at 00:07:47.470 --> 00:07:49.629 breathing in oxygen and all the oxygen you have 00:07:49.629 --> 00:07:51.779 had has just gone to your working muscles muscles, 00:07:51.959 --> 00:07:54.500 you're going to, even when you stand up from 00:07:54.500 --> 00:07:56.459 the clean, breathing in with the barbell sat 00:07:56.459 --> 00:07:58.639 there, you might not get enough oxygen in to 00:07:58.639 --> 00:08:00.620 keep your brain working and you might pass out. 00:08:00.699 --> 00:08:02.939 Or similarly, if we're thinking about that blood 00:08:02.939 --> 00:08:06.060 pressure piece, if your heart is relatively weak, 00:08:06.259 --> 00:08:08.500 then it's going to have, it might have trouble 00:08:08.500 --> 00:08:10.740 when you've just cleaned a heavy load, then you've 00:08:10.740 --> 00:08:12.379 stood up really quickly, particularly if your 00:08:12.379 --> 00:08:14.639 belt's tight, to pump enough blood to your brain 00:08:14.639 --> 00:08:17.899 to keep the oxygen there. So yeah, there is an 00:08:17.899 --> 00:08:21.089 intersection there. between your aerobic fitness 00:08:21.089 --> 00:08:24.689 and potentially your physical capacity. Could 00:08:24.689 --> 00:08:28.509 we just touch on how to... potentially train 00:08:28.509 --> 00:08:31.470 these three components for weightlifters so very 00:08:31.470 --> 00:08:34.429 specifically you know that the minimal required 00:08:34.429 --> 00:08:37.409 dose that every weightlifter should consider 00:08:37.409 --> 00:08:40.549 how how we would think about that yeah so i think 00:08:40.549 --> 00:08:43.529 and again so you kind of first want to know where 00:08:43.529 --> 00:08:45.669 your limitation is because you kind of don't 00:08:45.669 --> 00:08:48.190 want to be doing necessarily something for everything 00:08:48.190 --> 00:08:52.730 as a weightlifter because you don't want to fatigue 00:08:52.730 --> 00:08:55.629 yourself in that regards to the detriment of 00:08:55.629 --> 00:08:59.129 your weightlifting And also, you will get some... 00:08:59.600 --> 00:09:01.740 energetic system training just from doing the 00:09:01.740 --> 00:09:04.200 training you're doing so it's not about improving 00:09:04.200 --> 00:09:07.700 your overall fitness by that much but it's making 00:09:07.700 --> 00:09:09.779 sure you do have that top end because in your 00:09:09.779 --> 00:09:11.659 training every day you're not maxing out I hope 00:09:11.659 --> 00:09:14.419 so you know you need to be able to max out and 00:09:14.419 --> 00:09:16.120 have the energetic systems to do that and to 00:09:16.120 --> 00:09:18.259 recover between sets so and between training 00:09:18.259 --> 00:09:20.820 sessions so I would say you know if you're like 00:09:20.820 --> 00:09:23.960 you know what I'm just unfit like my heart's 00:09:23.960 --> 00:09:26.299 not great like I know I'm just I know I'm just 00:09:26.299 --> 00:09:28.580 not a fit person outside weightlifting then I 00:09:28.580 --> 00:09:31.419 would say you know probably the thing you should 00:09:31.419 --> 00:09:34.200 do is just some low intensity exercise once a 00:09:34.200 --> 00:09:38.580 week so maybe 20 to 30 minutes of exercise where 00:09:38.580 --> 00:09:41.340 you could still hold a conversation like it's 00:09:41.340 --> 00:09:44.860 that gentle and what we're looking for here when 00:09:44.860 --> 00:09:47.419 we're doing aerobic training for weightlifters 00:09:47.419 --> 00:09:51.720 is how can we put some stress on in this case 00:09:51.720 --> 00:09:55.019 the cardiovascular system with minimal stress 00:09:55.019 --> 00:09:58.669 on trunk arms and legs so the two modalities 00:09:58.669 --> 00:10:01.389 that I would typically recommend weightlifters 00:10:01.389 --> 00:10:03.830 use you don't need to use both one or the other 00:10:03.830 --> 00:10:06.950 would be an echo bike or an assault bike so the 00:10:06.950 --> 00:10:09.330 bikes where you're using your arms and legs or 00:10:09.330 --> 00:10:12.110 swimming the reason being your heart is having 00:10:12.110 --> 00:10:15.149 to work to power all four limbs but each of those 00:10:15.149 --> 00:10:16.929 limbs doesn't relatively speaking have to do 00:10:16.929 --> 00:10:19.269 much work because they're all contributing a 00:10:19.269 --> 00:10:21.149 little bit to the stress on the heart whereas 00:10:21.149 --> 00:10:23.509 say for example if you're just on a stationary 00:10:23.509 --> 00:10:25.929 bike so your arms aren't working well you've 00:10:25.929 --> 00:10:27.950 only got two legs that have to create enough 00:10:27.950 --> 00:10:30.309 stress on the heart. So they have to work relatively 00:10:30.309 --> 00:10:32.789 harder. Whereas if you've got that workload spread 00:10:32.789 --> 00:10:34.669 between arms and legs, they don't have to work 00:10:34.669 --> 00:10:37.190 as hard. So yeah, I always recommend things that 00:10:37.190 --> 00:10:39.370 use four limbs. I do not recommend running for 00:10:39.370 --> 00:10:42.210 weightlifters, like poor knees anyway, add on 00:10:42.210 --> 00:10:45.129 running on top, not usually a great idea. I'm 00:10:45.129 --> 00:10:47.970 roaring. So the flexion and extension on the 00:10:47.970 --> 00:10:51.509 back, I think is for most weightlifters, particularly 00:10:51.509 --> 00:10:54.009 if you know, you're strong enough to be competitive. 00:10:54.149 --> 00:10:56.919 I think the load on the back is problem. there 00:10:56.919 --> 00:10:59.679 even if you've got good technique I just think 00:10:59.679 --> 00:11:02.759 that that flexion and extension on the back is 00:11:02.759 --> 00:11:05.580 potentially problematic when you're then sort 00:11:05.580 --> 00:11:07.659 of you know using your back for sort of all your 00:11:07.659 --> 00:11:09.899 lifting as well theoretically yes though theoretically 00:11:09.899 --> 00:11:12.580 a great way to stress out the heart but yeah 00:11:12.580 --> 00:11:14.799 I just think that the stress on the back is usually 00:11:14.799 --> 00:11:18.679 a bit too much awesome if your limitation is 00:11:18.679 --> 00:11:21.940 more likely respiratory so your ability to get 00:11:21.940 --> 00:11:25.159 oxygen kind of into the blood that's kind of 00:11:25.610 --> 00:11:28.429 yucky sub -threshold intervals so kind of four 00:11:28.429 --> 00:11:31.529 sets four minutes on four minutes off with different 00:11:31.529 --> 00:11:35.009 intensities depending how fit you are and and 00:11:35.009 --> 00:11:37.409 kind of where you are at in sort of a cycle of 00:11:37.409 --> 00:11:39.289 that training but it's those kind of it's that 00:11:39.289 --> 00:11:41.830 it's the sub -threshold intervals and there you 00:11:41.830 --> 00:11:44.269 definitely want to be doing it probably on a 00:11:44.269 --> 00:11:47.409 on an echo bike or an assault bike because that's 00:11:47.409 --> 00:11:50.629 gonna have relatively the the least fatiguing 00:11:50.629 --> 00:11:53.490 impact on the limbs but you definitely when you 00:11:53.490 --> 00:11:55.389 do something like that you definitely need to 00:11:55.389 --> 00:11:58.450 consider that in terms of is this going to have 00:11:58.450 --> 00:12:00.990 a detrimental impact on my training can i actually 00:12:00.990 --> 00:12:03.929 recover from it what's the sort of relative benefit 00:12:03.929 --> 00:12:06.750 whereas with the zone two stuff you're fine like 00:12:06.750 --> 00:12:08.789 you know you're not doing you're not doing sort 00:12:08.789 --> 00:12:11.049 of you know iron man two hours on the bike you're 00:12:11.049 --> 00:12:13.370 doing 20 to 30 minutes like you'll be fine do 00:12:13.370 --> 00:12:15.070 that and go for a long walk every day and you're 00:12:15.070 --> 00:12:17.409 fine it's not going to detrimentally impact it's 00:12:17.409 --> 00:12:18.889 probably going to just improve your recovery 00:12:18.889 --> 00:12:20.889 by getting more blood flow around the body but 00:12:20.889 --> 00:12:22.789 those sub -threshold intervals you do need to 00:12:22.789 --> 00:12:24.850 think a bit more intelligently about Like, you 00:12:24.850 --> 00:12:27.309 know, I wouldn't I wouldn't say come in in the 00:12:27.309 --> 00:12:30.250 morning, do those intervals and then this afternoon 00:12:30.250 --> 00:12:33.029 do whatever your technical lifting is, followed 00:12:33.029 --> 00:12:35.690 by a load of heavy squats and pulls. Like that's 00:12:35.690 --> 00:12:39.629 that's asking for sort of face first asleep for, 00:12:39.710 --> 00:12:41.750 you know, three days afterwards hobbling along. 00:12:41.970 --> 00:12:43.730 So, you know, you've got to be a bit strategic 00:12:43.730 --> 00:12:46.070 about that. So how would you place it in the 00:12:46.070 --> 00:12:49.860 training program? I would say do it on. a recovery 00:12:49.860 --> 00:12:52.480 day so ideally say if you're lifting five days 00:12:52.480 --> 00:12:55.899 a week have it on one of the other two days and 00:12:55.899 --> 00:12:59.200 it's not so I would say have it do it in the 00:12:59.200 --> 00:13:01.539 morning of that day because then you've got probably 00:13:01.539 --> 00:13:03.740 at least 24 hours if you're doing your lifting 00:13:03.740 --> 00:13:06.000 session the next morning to kind of recover from 00:13:06.000 --> 00:13:08.139 it it's not so much of a problem the fact that 00:13:08.139 --> 00:13:09.940 you might have lifted last night or whatever 00:13:09.940 --> 00:13:12.200 but sort of doing it that morning so you've then 00:13:12.200 --> 00:13:15.120 got a day to recover is is probably and also 00:13:15.120 --> 00:13:17.940 so that then later in the day if you do recovery 00:13:17.940 --> 00:13:20.440 activity you can go and do your, I don't know, 00:13:20.480 --> 00:13:23.240 sauna or whatever it is, gentle walk in the sun 00:13:23.240 --> 00:13:24.899 to make you happy, that sort of thing. You can 00:13:24.899 --> 00:13:27.110 do that later that day. What do you think about 00:13:27.110 --> 00:13:30.029 adding it after the session before the rest day? 00:13:30.090 --> 00:13:33.509 So would that be something to consider? It would. 00:13:33.669 --> 00:13:36.110 I think that would definitely be an individual 00:13:36.110 --> 00:13:38.370 discussion. So the things it would depend on 00:13:38.370 --> 00:13:42.110 would be how fatigued are you after your session? 00:13:42.210 --> 00:13:44.929 So can you actually hit the stimulus required 00:13:44.929 --> 00:13:47.850 in those intervals? Placing like the zone two 00:13:47.850 --> 00:13:50.389 or whatever, the easy stuff after a session, 00:13:50.509 --> 00:13:52.789 that's no problem. But with the intervals, can 00:13:52.789 --> 00:13:55.779 you actually do them? And will... That's one 00:13:55.779 --> 00:13:58.379 thing. Can you do them? The other thing to consider 00:13:58.379 --> 00:14:01.740 is can you then recover from that increased load? 00:14:01.860 --> 00:14:03.740 So, you know, you can kind of be like, well, 00:14:03.820 --> 00:14:05.860 now I've kind of got it all out the way. I've 00:14:05.860 --> 00:14:09.440 got 36 hours to recover. But stress isn't kind 00:14:09.440 --> 00:14:12.259 of linear in terms of training. Like if you kind 00:14:12.259 --> 00:14:15.919 of tip someone over the edge, it takes proportionally 00:14:15.919 --> 00:14:19.399 a lot more to like. recover from so can they 00:14:19.399 --> 00:14:22.200 recover from it and kind of closely linked to 00:14:22.200 --> 00:14:26.240 that will they essentially have not get maximal 00:14:26.240 --> 00:14:28.879 benefit from their training session because they've 00:14:28.879 --> 00:14:31.379 added another stress on top which has meant their 00:14:31.379 --> 00:14:34.399 body's just gone oh hell no essentially and you 00:14:34.399 --> 00:14:36.580 kind of don't it almost ignores that stimulus 00:14:36.580 --> 00:14:38.820 from training in terms of the recovery and adaptation 00:14:38.820 --> 00:14:42.200 so yeah if someone is like super young and bouncy 00:14:42.200 --> 00:14:45.419 and you know seems to be able to like kill themselves 00:14:45.419 --> 00:14:49.480 every day and still recover and accelerate in 00:14:49.480 --> 00:14:51.700 their progression faster than you would ever 00:14:51.700 --> 00:14:53.539 think. A, that person probably doesn't need the 00:14:53.539 --> 00:14:55.860 subthroat shoulder. Say they did. You could probably 00:14:55.860 --> 00:14:57.600 shove it at the end of a training session. But 00:14:57.600 --> 00:15:00.240 I would say the more advanced you are, the more 00:15:00.240 --> 00:15:03.039 you know you need to prioritize recovery, the 00:15:03.039 --> 00:15:04.960 more value you'll probably get from splitting 00:15:04.960 --> 00:15:07.460 it. Awesome. Anything for the muscles? So the 00:15:07.460 --> 00:15:10.299 muscle utilization, yes. So I say whether you 00:15:10.299 --> 00:15:12.820 need to address that or not, that's going to 00:15:12.820 --> 00:15:15.940 be... At least, and again, this is very what 00:15:15.940 --> 00:15:18.340 we assume, not what we know, if we can know anything 00:15:18.340 --> 00:15:21.379 about exercise. But what I would assume with, 00:15:21.519 --> 00:15:24.429 and what, yeah, my theory. that again hopefully 00:15:24.429 --> 00:15:27.110 we'll test one properly test one day in some 00:15:27.110 --> 00:15:29.549 robust research but my theory would be the muscle 00:15:29.549 --> 00:15:32.509 utilization if that's an issue that you have 00:15:32.509 --> 00:15:35.509 the time you would address that or need to address 00:15:35.509 --> 00:15:39.929 it would be if it seems to be impairing your 00:15:39.929 --> 00:15:42.970 capacity within a session so what i mean by that 00:15:42.970 --> 00:15:45.470 is can you recover between sets because your 00:15:45.470 --> 00:15:48.830 ability of your muscles to use oxygen is essentially 00:15:48.830 --> 00:15:52.470 how you can do one set and then hit another set 00:15:53.049 --> 00:15:55.629 rather than just looking at the bar and not being 00:15:55.629 --> 00:15:58.029 able to lift it on sort of set two or three, 00:15:58.210 --> 00:16:01.450 because ultimately all movement is aerobic. It 00:16:01.450 --> 00:16:03.470 might not be aerobic in the minute, you know, 00:16:03.490 --> 00:16:06.750 lifting is not aerobic during the lift, that 00:16:06.750 --> 00:16:09.509 it needs way too much energy, way too quickly. 00:16:09.590 --> 00:16:12.379 The aerobic system doesn't do that. It's anaerobic, 00:16:12.440 --> 00:16:15.600 but to recover from the anaerobic effort needs 00:16:15.600 --> 00:16:18.480 oxygen. So you do a set, the set will become 00:16:18.480 --> 00:16:20.519 aerobic if you're doing like 10 to 15 reps, but 00:16:20.519 --> 00:16:22.460 you know, weightlifters, not bodybuilders. Say 00:16:22.460 --> 00:16:25.379 you do sort of one, two, three reps. That's not 00:16:25.379 --> 00:16:27.980 really going to be hugely in the moment aerobic, 00:16:28.039 --> 00:16:30.980 relatively speaking. But if you want to do that 00:16:30.980 --> 00:16:33.440 one, two, three reps again, your muscles need 00:16:33.440 --> 00:16:35.779 to recover between the sets and that is aerobic. 00:16:37.250 --> 00:16:40.809 Potentially, if your muscle utilization of oxygen 00:16:40.809 --> 00:16:43.629 is poor, you might need to address it to recover. 00:16:43.850 --> 00:16:47.269 I'm not actually sure in reality how often you 00:16:47.269 --> 00:16:50.509 might see that because the training you do will 00:16:50.509 --> 00:16:53.309 also train your body's, your muscle's ability 00:16:53.309 --> 00:16:57.049 to use oxygen between sets. So you kind of build 00:16:57.049 --> 00:16:59.350 that with your fitness. I would say that's probably, 00:16:59.490 --> 00:17:01.669 there will be some individuals out there. There's 00:17:01.669 --> 00:17:03.570 a couple of people I've seen who I suspect it 00:17:03.570 --> 00:17:06.309 might be the case in, but to a degree you're... 00:17:06.380 --> 00:17:08.140 sort of your weightlifting training kind of trains 00:17:08.140 --> 00:17:10.660 that. And I would say if it's something, if you 00:17:10.660 --> 00:17:12.839 do feel like you struggle to recover between 00:17:12.839 --> 00:17:15.700 sets, then whether it's that or whether it's 00:17:15.700 --> 00:17:18.240 something like your anaerobic, like your glycolytic 00:17:18.240 --> 00:17:20.140 capacity isn't great or whatever, actually maybe 00:17:20.140 --> 00:17:21.839 it would improve if you just introduced some 00:17:21.839 --> 00:17:26.299 EMOMs rather than doing cardio per se. That might 00:17:26.299 --> 00:17:28.259 be enough of a stimulus to get what you need 00:17:28.259 --> 00:17:30.740 for weightlifting. But I'm not sure in that regard. 00:17:30.779 --> 00:17:33.920 Definitely need to do some more playing to figure 00:17:33.920 --> 00:17:36.509 that out for sure. But I would say, yeah, something 00:17:36.509 --> 00:17:39.730 like an EMOMS and things like that, which are 00:17:39.730 --> 00:17:42.430 going to get people probably more anaerobically 00:17:42.430 --> 00:17:46.230 robust and potentially that recovery muscle utilization 00:17:46.230 --> 00:17:49.930 piece as well. Anything with nutrition? We didn't 00:17:49.930 --> 00:17:52.250 even touch food yet, but would you have something 00:17:52.250 --> 00:17:55.309 to add with nutrition? Yeah, so I mean, from, 00:17:55.470 --> 00:17:57.390 I would say it's obviously on the dizziness side, 00:17:57.509 --> 00:18:00.269 always be hydrated. Dizziness aside, hydration 00:18:00.269 --> 00:18:02.809 is actually really, really important to force 00:18:02.809 --> 00:18:05.990 production, so power. So you need to be hydrated 00:18:05.990 --> 00:18:08.670 to lift well and lift well consistently in whether 00:18:08.670 --> 00:18:10.630 it's training or whether it's competition. So 00:18:10.630 --> 00:18:13.690 hydration should always be a focus. Carbohydrates, 00:18:13.730 --> 00:18:18.009 because they are the fuel for lifting heavy or 00:18:18.009 --> 00:18:20.009 lifting repeatedly because your body needs energy 00:18:20.009 --> 00:18:22.349 fast. The only thing that produces energy fast 00:18:22.349 --> 00:18:24.450 is carbohydrates. And so you need to eat sufficient 00:18:24.450 --> 00:18:27.809 carbohydrates and sufficient carbohydrates plays 00:18:27.809 --> 00:18:29.930 into all those energy systems as well, because 00:18:29.930 --> 00:18:32.589 it will allow you to push as hard as you can 00:18:32.589 --> 00:18:34.470 in training or as hard as you need. to in training 00:18:34.470 --> 00:18:36.769 you push as hard as you need to in training everything 00:18:36.769 --> 00:18:39.650 improves assuming you recover and adapt so they're 00:18:39.650 --> 00:18:42.150 really important sort of in in that regard when 00:18:42.150 --> 00:18:44.329 we're thinking specifically about some of these 00:18:44.329 --> 00:18:47.589 limitations i would say there might be a scenario 00:18:47.589 --> 00:18:53.589 where if someone is for example delivery limited 00:18:53.589 --> 00:18:56.150 so they're that classic what you might call less 00:18:56.150 --> 00:18:59.910 fit person maybe nitrate supplementation is of 00:18:59.910 --> 00:19:02.230 benefit to them we haven't really looked at that 00:19:02.230 --> 00:19:04.700 specifically in the context of lifting we have 00:19:04.700 --> 00:19:06.759 looked at it a little bit in the context of strength 00:19:06.759 --> 00:19:09.140 development and it does seem to have a role but 00:19:09.140 --> 00:19:12.400 nitrate supplementation might help someone to 00:19:12.400 --> 00:19:15.920 get more oxygen around their body during exercise 00:19:15.920 --> 00:19:19.880 what are some mechanisms it can cause aids vasodilation 00:19:19.880 --> 00:19:23.160 so it's like widening of the blood vessels so 00:19:23.160 --> 00:19:25.400 if your heart's not great at get pushing blood 00:19:25.400 --> 00:19:27.119 around really quickly at least if you've got 00:19:27.119 --> 00:19:29.720 wider vessels in the working muscles what is 00:19:29.720 --> 00:19:31.299 going around you're going to get more filling 00:19:31.299 --> 00:19:35.190 it but There's still a lot of debate around how, 00:19:35.329 --> 00:19:38.230 if you're well -trained, nitrates can't do more 00:19:38.230 --> 00:19:41.069 than your body can already do. And so I'm not 00:19:41.069 --> 00:19:44.250 sure where that might fall into the spectrum 00:19:44.250 --> 00:19:47.549 for a weightlifter in that respect. And no one's 00:19:47.549 --> 00:19:49.450 really looked at it. And it's not something I 00:19:49.450 --> 00:19:52.089 use regularly with individuals, if I'm honest. 00:19:52.309 --> 00:19:54.309 I do get them to eat foods with nitrates in, 00:19:54.450 --> 00:19:56.309 but it's not really specifically for that purpose. 00:19:56.369 --> 00:19:58.390 It's just because great for health more broadly. 00:19:58.549 --> 00:20:00.470 But it could be something that if someone wants 00:20:00.470 --> 00:20:02.720 to try, play with it. see how you get on kind 00:20:02.720 --> 00:20:04.640 of thing. If you are using a nitrate supplement, 00:20:04.859 --> 00:20:07.619 don't use one if you use antibacterial mouthwash 00:20:07.619 --> 00:20:09.380 because then it won't work. You need the bacteria 00:20:09.380 --> 00:20:12.200 in your mouth to act on the nitrates. I would 00:20:12.200 --> 00:20:14.460 say, yeah, sufficient hydration, sufficient carbohydrates. 00:20:14.859 --> 00:20:17.319 And then more broadly, I mean, the first principle 00:20:17.319 --> 00:20:19.859 of sports nutrition for anything is health. So, 00:20:19.900 --> 00:20:23.200 you know, your body works best. It will train 00:20:23.200 --> 00:20:25.779 harder. It will certainly recover better if you 00:20:25.779 --> 00:20:28.200 are healthy and robust. Getting fitter, faster, 00:20:28.299 --> 00:20:30.440 stronger relies on the immune system. The immune 00:20:30.440 --> 00:20:32.519 system... is kind of the reflection in a way 00:20:32.519 --> 00:20:35.519 of, you know, body health. So eat enough protein, 00:20:35.720 --> 00:20:38.980 eat enough calories overall, get five colours 00:20:38.980 --> 00:20:41.500 of fruit and veg in, eat some oily fish, eat 00:20:41.500 --> 00:20:43.279 some stuff with iron and eat some stuff with 00:20:43.279 --> 00:20:45.339 calcium, which sounds like a lot. But to be honest, 00:20:45.539 --> 00:20:48.880 it's just eat a variety of food with different 00:20:48.880 --> 00:20:51.099 colours and don't stress too much about it. You'll 00:20:51.099 --> 00:20:52.799 be fine. Not always easy, but it's quite simple. 00:20:53.000 --> 00:20:56.720 What we see most often is the maximal effort 00:20:56.720 --> 00:20:59.480 would bring the blackout in Red Lifter, which 00:20:59.480 --> 00:21:02.289 happens at the... competitions and but what also 00:21:02.289 --> 00:21:04.690 happens is for the competition is regulation 00:21:04.690 --> 00:21:07.950 or manipulation of weight so athletes go up or 00:21:07.950 --> 00:21:10.289 go down specifically for that competition and 00:21:10.289 --> 00:21:13.210 then they try so this is stress and then they 00:21:13.210 --> 00:21:16.349 try to double the stress by by maxing out or 00:21:16.349 --> 00:21:20.269 going close to to that level how now this process 00:21:20.269 --> 00:21:22.230 of cutting weight and of course there are many 00:21:22.230 --> 00:21:25.349 ways and and many timelines so how should we 00:21:25.349 --> 00:21:27.970 navigate and understand that in the context of 00:21:27.970 --> 00:21:31.009 the risk for an athlete of blacking out yeah 00:21:31.009 --> 00:21:34.769 so i think the first thing is to establish is 00:21:34.769 --> 00:21:37.589 someone someone it is an individual someone who 00:21:37.589 --> 00:21:41.490 who's likely to pass out um so what will inform 00:21:41.490 --> 00:21:44.130 that is have they done it before you know have 00:21:44.130 --> 00:21:46.309 they do they find they black out in training 00:21:46.309 --> 00:21:48.589 or have they blacked out in competition before 00:21:48.589 --> 00:21:51.529 so okay they might be someone at high risk and 00:21:51.529 --> 00:21:54.329 you can also just when they're lifting in training 00:21:54.329 --> 00:21:56.490 this is obviously requires a little bit more 00:21:56.490 --> 00:21:59.559 equipment and someone to to assess you but you 00:21:59.559 --> 00:22:02.440 know you can look at things like hydration status 00:22:02.440 --> 00:22:05.460 you can measure those parameters of fitness you 00:22:05.460 --> 00:22:08.079 can look at blood pressure you can look at circulating 00:22:08.079 --> 00:22:11.200 oxygen after a lift like pulse using a pulse 00:22:11.200 --> 00:22:14.019 oximeter and you can look at muscle oxygenation 00:22:14.019 --> 00:22:16.640 it's technical it requires kit you know it's 00:22:16.640 --> 00:22:19.359 what we we can do with competitive athletes so 00:22:19.359 --> 00:22:22.319 you can profile someone and essentially estimate 00:22:22.319 --> 00:22:25.059 their risk and you can say well okay you might 00:22:25.059 --> 00:22:27.660 not have passed out now but looking at this if 00:22:27.660 --> 00:22:29.779 you get much stronger we think you probably will 00:22:29.779 --> 00:22:32.900 so let's address it um so you could you can forecast 00:22:32.900 --> 00:22:35.380 and again this is all very preliminary because 00:22:35.380 --> 00:22:38.720 we're still figuring it all out but yeah so you 00:22:38.720 --> 00:22:41.180 can profile someone and or you just use past 00:22:41.180 --> 00:22:44.019 experience like yeah you passed out five out 00:22:44.019 --> 00:22:46.119 of the last six of your final clean and jerks 00:22:46.119 --> 00:22:48.759 it's a problem kind of thing and then if you 00:22:48.759 --> 00:22:50.819 say if you've sort of assessed someone or you've 00:22:50.819 --> 00:22:53.480 got evidence that it's a problem for you then 00:22:53.480 --> 00:22:55.759 yeah the next question is okay well how do we 00:22:55.759 --> 00:22:58.539 address it so Ideally, I'm going to take away 00:22:58.539 --> 00:23:00.980 all the super technical equipment because I appreciate 00:23:00.980 --> 00:23:03.500 a lot of people won't have access to someone 00:23:03.500 --> 00:23:05.220 who can do all that testing with them. So we 00:23:05.220 --> 00:23:07.960 have a lifter who definitely has a problem. Now, 00:23:07.980 --> 00:23:11.359 how are we going about deciding which parameters 00:23:11.359 --> 00:23:14.650 to manipulate and how? Yeah, so... If someone 00:23:14.650 --> 00:23:17.349 is, yeah, you've got evidence that they do pass 00:23:17.349 --> 00:23:21.210 out, then the first things I look at are, we 00:23:21.210 --> 00:23:22.630 will talk a little bit about equipment actually, 00:23:22.690 --> 00:23:25.430 so I'll look at blood pressure immediately after 00:23:25.430 --> 00:23:28.309 moderate to heavy lifts. I'll look at circulating 00:23:28.309 --> 00:23:31.670 oxygen immediately and after heavy lifts, look 00:23:31.670 --> 00:23:34.230 at blood glucose and look at hydration status. 00:23:34.470 --> 00:23:36.869 If you don't have the kit to do that, what I 00:23:36.869 --> 00:23:39.769 would say is look at hydration status. When was 00:23:39.769 --> 00:23:41.589 the last time you peed and what colour was it? 00:23:41.670 --> 00:23:43.890 Hopefully it was in session and very light. and 00:23:43.890 --> 00:23:46.650 hopefully it's like that in competition then 00:23:46.650 --> 00:23:49.069 I'd also look at someone's diet and be like is 00:23:49.069 --> 00:23:51.089 it likely that they're eating enough carbohydrates 00:23:51.089 --> 00:23:54.549 in and around training and obviously in a competition 00:23:54.549 --> 00:23:56.710 setting what do you normally do after weighing 00:23:56.710 --> 00:23:59.170 and what's your your weight making process so 00:23:59.170 --> 00:24:01.150 you can kind of estimate okay well this is how 00:24:01.150 --> 00:24:03.069 many carbohydrates you've actually got available 00:24:03.069 --> 00:24:06.430 to you do we think that's enough to lift Then 00:24:06.430 --> 00:24:09.890 with that information, I can be like, right, 00:24:10.049 --> 00:24:12.109 okay, your blood pressure looks normal. Cool. 00:24:12.470 --> 00:24:14.849 Circulating oxygen looks normal. Fine. Oh, you're 00:24:14.849 --> 00:24:17.109 dehydrated. Right. We need to get a lot more 00:24:17.109 --> 00:24:19.630 water and salt in you after you weigh in. Blood 00:24:19.630 --> 00:24:22.369 glucose, low, borderline. We need to get more 00:24:22.369 --> 00:24:24.750 carbohydrates in you. Like I say, I do that with 00:24:24.750 --> 00:24:26.829 testing. But if you've got an athlete and you're 00:24:26.829 --> 00:24:29.430 like, well, I can't do all this testing. My first 00:24:29.430 --> 00:24:31.410 thing would be whatever they're doing, hydration 00:24:31.410 --> 00:24:33.849 and carbohydrate wise post weigh in, do more. 00:24:34.029 --> 00:24:36.730 And obviously if someone... is really susceptible 00:24:36.730 --> 00:24:40.009 to it then and they do have to cut weight for 00:24:40.009 --> 00:24:42.630 competition then it's going to be a case of you 00:24:42.630 --> 00:24:45.009 know what we've whacked up if we put any more 00:24:45.009 --> 00:24:47.829 fluid or carbohydrate in you post weighing you're 00:24:47.829 --> 00:24:50.250 going to vomit um the minute you do a heavy clean 00:24:50.250 --> 00:24:53.730 cool yeah sorry if you're making weight by dehydration 00:24:53.730 --> 00:24:55.710 and carbohydrates this isn't going to work you 00:24:55.710 --> 00:24:57.549 need to find another way you need to use other 00:24:57.549 --> 00:24:59.910 strategies to make weight because we just can't 00:24:59.910 --> 00:25:03.069 get enough back in you post weighing in order 00:25:03.069 --> 00:25:06.170 to for you to actually be able to perform. Like 00:25:06.170 --> 00:25:09.130 the body can only absorb fluid and salt and carbohydrates 00:25:09.130 --> 00:25:11.589 at a certain rate. And you've only got, what, 00:25:11.630 --> 00:25:13.569 two and a half hours, two and a half, three hours 00:25:13.569 --> 00:25:15.529 between weigh -in and like, you know, your last 00:25:15.529 --> 00:25:17.769 clean and jerk. Could we just go back? How do 00:25:17.769 --> 00:25:20.950 you measure glucose and hydration when you're 00:25:20.950 --> 00:25:24.730 using a kit? So hydration, and I will caveat 00:25:24.730 --> 00:25:28.210 this because you need to know what someone has 00:25:28.210 --> 00:25:30.910 drunk and how much salt they've had in that we 00:25:30.910 --> 00:25:33.410 look at urine specific gravity. So you can essentially, 00:25:33.529 --> 00:25:35.240 you peel. on a stick and what color does it go 00:25:35.240 --> 00:25:38.119 you can buy these for like a tenner or something 00:25:38.119 --> 00:25:41.400 like that but it can be manipulated so for example 00:25:41.400 --> 00:25:45.019 if I down a liter and a half of water and I pee 00:25:45.019 --> 00:25:47.819 it will look like I'm really hydrated I'm not 00:25:47.819 --> 00:25:50.279 I just drank so much water that my body just 00:25:50.279 --> 00:25:52.500 flushed it immediately out so you do need to 00:25:52.500 --> 00:25:54.400 make sure someone hasn't done that and they've 00:25:54.400 --> 00:25:57.519 just drunk steadily over the course of the day 00:25:57.519 --> 00:26:01.140 and they have added salt to food or had electrolytes 00:26:01.140 --> 00:26:03.900 in their water because you need salt to retain 00:26:03.900 --> 00:26:06.680 water as well like hydration is water plus salt 00:26:06.680 --> 00:26:09.220 but yeah so we look at someone's yeah hydrate 00:26:09.220 --> 00:26:11.140 urine specific gravity which is an indicator 00:26:11.140 --> 00:26:13.440 of hydration state which essentially equates 00:26:13.440 --> 00:26:15.539 to how dark is your pee and then blood glucose 00:26:15.539 --> 00:26:18.079 you can do finger prick blood glucose so just 00:26:18.079 --> 00:26:20.039 like drop of blood see how much glucose is in 00:26:20.039 --> 00:26:22.319 there or you can also use continuous glucose 00:26:22.319 --> 00:26:24.660 monitors so I do that because you might see so 00:26:24.660 --> 00:26:27.359 diabetics type 1 diabetics in particular use 00:26:27.359 --> 00:26:30.000 them where it's essentially a monitor that just 00:26:30.000 --> 00:26:32.900 goes into the sort of the fluid around the cells, 00:26:32.960 --> 00:26:34.640 the plasma around the cells. So it's not quite 00:26:34.640 --> 00:26:37.099 blood glucose, but it's a proxy for blood glucose. 00:26:37.220 --> 00:26:39.619 And you're monitoring someone's blood glucose 00:26:39.619 --> 00:26:42.259 continuously. But that's more specialist kit. 00:26:42.519 --> 00:26:45.359 Okay. And in terms of post weighing, what is 00:26:45.359 --> 00:26:47.880 your protocol? Would you go electrolytes first, 00:26:48.059 --> 00:26:51.059 then food? Where the caffeine goes with it? How 00:26:51.059 --> 00:26:53.559 all this plays? Yeah. So generally, and this 00:26:53.559 --> 00:26:55.900 is, I mean, dizziness aside, just as kind of 00:26:55.900 --> 00:26:58.000 a best practice approach. And I would actually 00:26:58.000 --> 00:27:00.299 do this, whether you've made weight using any 00:27:00.299 --> 00:27:02.589 dehydration or carbs. the hydrate tactics or 00:27:02.589 --> 00:27:04.329 not. Because like I said, it's competition. You 00:27:04.329 --> 00:27:06.390 want to be maximally hydrated. You want to be 00:27:06.390 --> 00:27:09.109 maximally fueled. Get in the max your body can 00:27:09.109 --> 00:27:11.990 handle, regardless of whether you need it because 00:27:11.990 --> 00:27:14.630 you've, I don't know, not drunk in six hours 00:27:14.630 --> 00:27:17.470 or 24 hours. Terrible idea with a two hour weigh 00:27:17.470 --> 00:27:20.390 in. But or whether you've been sipping water 00:27:20.390 --> 00:27:23.309 happily all morning. So but particularly if someone's 00:27:23.309 --> 00:27:27.329 dehydrated, we would give a slightly hypotonic. 00:27:27.369 --> 00:27:30.750 So hypotonic means a fluid that's got some salt. 00:27:30.829 --> 00:27:34.210 in, but not quite as much, not quite as concentrated 00:27:34.210 --> 00:27:37.170 as the body's fluid. So if you're doing it like 00:27:37.170 --> 00:27:39.769 yourself, essentially get some electrolytes, 00:27:39.829 --> 00:27:42.069 whatever dosage it says, you know, where it's 00:27:42.069 --> 00:27:45.650 like one tablet per 500 mils, cool, do one tablet 00:27:45.650 --> 00:27:49.150 per 750 mils. So just make it a bit weaker. So 00:27:49.150 --> 00:27:52.329 I would make up a liter with slightly less than 00:27:52.329 --> 00:27:55.890 recommended electrolytes and 60 to 80 grams of 00:27:55.890 --> 00:27:58.170 carbohydrates in there, carb powder, that'll 00:27:58.170 --> 00:27:59.829 get, usually get your electrolytes in there as 00:27:59.829 --> 00:28:02.259 well. or just chuck sugar in or honey or whatever. 00:28:02.440 --> 00:28:04.960 600 mils of that in the first 15 minutes post 00:28:04.960 --> 00:28:07.440 weigh -in. The remaining 400 mils over the next 00:28:07.440 --> 00:28:10.460 45 minutes. So you're getting hydration in, you're 00:28:10.460 --> 00:28:14.099 getting carbohydrates in. Then about 30 minutes 00:28:14.099 --> 00:28:16.119 after weigh -in, so once you've had the first 00:28:16.119 --> 00:28:18.220 chunk of that drink and when you're sipping the 00:28:18.220 --> 00:28:21.630 rest, I would typically eat... one to one and 00:28:21.630 --> 00:28:24.569 a half grams per kilo of carbohydrate containing 00:28:24.569 --> 00:28:27.690 stuff. And you want it to be low fiber so it 00:28:27.690 --> 00:28:30.890 digests quickly. So something like white bagel 00:28:30.890 --> 00:28:34.190 with jam and a banana, a bowl of oatmeal, a bowl 00:28:34.190 --> 00:28:37.089 of Cocoa Pops, however many squares bar, like 00:28:37.089 --> 00:28:39.170 Rice Krispie squares bars or whatever, cereal 00:28:39.170 --> 00:28:41.349 bars, whatever it might be. But you don't want 00:28:41.349 --> 00:28:43.430 fat. You don't want protein. Neither of those 00:28:43.430 --> 00:28:45.750 are any use to you. You want carbohydrates, just 00:28:45.750 --> 00:28:48.529 carbohydrates. Protein will do nothing for you 00:28:48.529 --> 00:28:50.589 lifting on the platform. It might stop you being 00:28:50.589 --> 00:28:52.269 as sore tomorrow, but I don't really care how 00:28:52.269 --> 00:28:53.930 sore you are tomorrow. I care how you compete 00:28:53.930 --> 00:28:56.869 today. So fine. You don't need to go to the gym 00:28:56.869 --> 00:28:59.970 the day after a competition and train. So you 00:28:59.970 --> 00:29:01.849 might want to, but you probably don't need to. 00:29:01.890 --> 00:29:04.150 So just carbohydrates. And then what I would 00:29:04.150 --> 00:29:07.349 say is as you're warming up, just if you can, 00:29:07.369 --> 00:29:11.049 maybe have another 30, 40 grams of carbohydrates 00:29:11.049 --> 00:29:13.509 before you go out for your first snatch. And 00:29:13.509 --> 00:29:15.890 again, keep sipping fluids after that first hour 00:29:15.890 --> 00:29:19.250 as well. Between every moderate... Sorry. After... 00:29:19.309 --> 00:29:22.849 the slitter is done. So within the first 45 minutes 00:29:22.849 --> 00:29:26.910 and the first hour from the weigh -in, do athletes 00:29:26.910 --> 00:29:32.509 go into drinking water or eat WTP? Not coffee. 00:29:32.630 --> 00:29:34.730 Oh, well, yeah, I'll come back to the caffeine. 00:29:34.910 --> 00:29:37.170 But yeah, so in terms of what fluid, this is 00:29:37.170 --> 00:29:39.990 where it does become a little bit person -specific 00:29:39.990 --> 00:29:43.230 in terms of some people seem to work better with 00:29:43.230 --> 00:29:46.470 water. Some people work better continuing with 00:29:46.470 --> 00:29:49.099 an electrolyte -containing drink. say, test both, 00:29:49.160 --> 00:29:51.619 see what you do better on. Take both into the 00:29:51.619 --> 00:29:53.200 bathroom if you need to. And you're suddenly 00:29:53.200 --> 00:29:55.119 like, oh, actually, just do a little bit of water, 00:29:55.220 --> 00:29:57.039 a little bit of this. You could automate. But 00:29:57.039 --> 00:29:59.420 that one is a little bit more person specific. 00:29:59.519 --> 00:30:01.759 So I would say trial it and find what works best 00:30:01.759 --> 00:30:03.980 for you. Ideally, you're drinking a liter per 00:30:03.980 --> 00:30:07.259 hour. But I would say don't do this amount of 00:30:07.259 --> 00:30:09.900 fluid in competition, having never done it in 00:30:09.900 --> 00:30:12.880 training, because you will find most people don't 00:30:12.880 --> 00:30:15.279 drink that much in training. And you do need 00:30:15.279 --> 00:30:18.579 to get used to lifting with that amount. of fluid 00:30:18.579 --> 00:30:21.420 in you, particularly in a clean. So make sure 00:30:21.420 --> 00:30:23.559 you train all this before. But yeah, ideally 00:30:23.559 --> 00:30:26.380 you're aiming for something like a liter per 00:30:26.380 --> 00:30:29.079 hour or at least 500 mils per hour after that 00:30:29.079 --> 00:30:31.319 first hour. And some people, again, will need 00:30:31.319 --> 00:30:34.779 more or less. Will it depend on their body weight 00:30:34.779 --> 00:30:37.160 or on something else? Not so much body weight. 00:30:37.240 --> 00:30:40.579 It does seem to depend. It will depend on sweat 00:30:40.579 --> 00:30:44.240 rate. It will depend on someone's hydration status 00:30:44.240 --> 00:30:46.880 before, like before how dehydrated they were. 00:30:46.960 --> 00:30:49.680 before weigh in it will depend on how much they 00:30:49.680 --> 00:30:51.700 can actually tolerate before they feel like they're 00:30:51.700 --> 00:30:54.319 just like swishing around on the insides yeah 00:30:54.319 --> 00:30:56.920 yeah and again it will also depend on from the 00:30:56.920 --> 00:30:58.859 dizziness perspective how susceptible they are 00:30:58.859 --> 00:31:01.119 to getting dizzy or to getting kind of jelly 00:31:01.119 --> 00:31:03.720 legs you need to have more if you are susceptible 00:31:03.720 --> 00:31:06.339 to to that and it does seem to be hydration related 00:31:06.339 --> 00:31:09.279 so again it's about finding almost again a bit 00:31:09.279 --> 00:31:11.359 like the blood glucose like your window of performance 00:31:11.359 --> 00:31:14.680 where's enough for you versus what's too much 00:31:14.680 --> 00:31:16.750 and some of those factors will play in and then 00:31:16.750 --> 00:31:18.930 there's others what I would call individual differences 00:31:18.930 --> 00:31:21.029 that I can't tell you why it's just that I know 00:31:21.029 --> 00:31:23.170 that she needs to have a massive gulp of water 00:31:23.170 --> 00:31:25.490 between each lift and she could forget to drink 00:31:25.490 --> 00:31:27.269 the whole way through and seems to be fine so 00:31:27.269 --> 00:31:29.049 and I can't quite tell you why yet you know so 00:31:29.049 --> 00:31:31.670 it does kind of vary person to person as well 00:31:31.670 --> 00:31:33.690 so it's definitely one to test like you definitely 00:31:33.690 --> 00:31:36.009 can't just go down a checklist and be like yeah 00:31:36.009 --> 00:31:38.450 yeah yeah okay right you need this much there's 00:31:38.450 --> 00:31:39.990 kind of a black box at the bottom where I'm like 00:31:39.990 --> 00:31:42.630 oh no let's see and what are you what do you 00:31:42.630 --> 00:31:44.930 kind of need and then yeah carb wise I say if 00:31:44.930 --> 00:31:47.329 you can do another something like a banana or 00:31:47.329 --> 00:31:49.829 a cereal bar during the warm -up that would be 00:31:49.829 --> 00:31:51.730 great as well just for another little top -up 00:31:51.730 --> 00:31:54.069 and then between and this is for snatch and clean 00:31:54.069 --> 00:31:56.230 and jerk between every moderate once you get 00:31:56.230 --> 00:31:58.190 to about moderate weight in the warm -up and 00:31:58.190 --> 00:32:00.670 also every time you come off the platform you 00:32:00.670 --> 00:32:03.410 want to be having a little carbohydrate top -up 00:32:03.410 --> 00:32:07.049 so one to two jelly sweets a glug of a carb drink 00:32:07.049 --> 00:32:10.089 and to just keep topping up what you need you 00:32:10.089 --> 00:32:12.529 won't feel like you need it between the snatches 00:32:12.529 --> 00:32:14.289 and you don't really need it for the snatches 00:32:14.289 --> 00:32:16.539 if you done all the other carbs correctly beforehand 00:32:16.539 --> 00:32:19.119 but what you're doing in the snatches is setting 00:32:19.119 --> 00:32:20.779 you up to make sure you've got enough energy 00:32:20.779 --> 00:32:22.740 for your last clean and jerk so you need to be 00:32:22.740 --> 00:32:24.599 kind of consistent with that and then between 00:32:24.599 --> 00:32:26.599 the snatch and the clean and jerk depending how 00:32:26.599 --> 00:32:28.880 much time you have which obviously competition 00:32:28.880 --> 00:32:31.859 how strong both of your your snatch versus clean 00:32:31.859 --> 00:32:34.440 and jerk is if you if you're waiting around for 00:32:34.440 --> 00:32:36.299 a little while before you start to warm up your 00:32:36.299 --> 00:32:38.180 clean and jerk again if you can get in another 00:32:38.180 --> 00:32:40.940 banana or a cereal bar fantastic but otherwise 00:32:40.940 --> 00:32:43.019 just hit straight back to those between your 00:32:43.019 --> 00:32:45.059 moderate lifts moderate to heavy lifts, getting 00:32:45.059 --> 00:32:48.759 some sugar or whatever of any form. Then coming 00:32:48.759 --> 00:32:50.880 back to the caffeine, my first question would 00:32:50.880 --> 00:32:53.779 be, do you need it in competition? Particularly, 00:32:53.859 --> 00:32:56.819 do you actually need it to snatch? If we think 00:32:56.819 --> 00:32:59.700 about it, it's super, super technical. Coordination, 00:32:59.779 --> 00:33:02.440 reaction time, precision. Obviously, it's important 00:33:02.440 --> 00:33:04.980 for both lifts, but the snatch, absolutely important. 00:33:05.640 --> 00:33:08.140 Adrenaline heightens kind of all those senses. 00:33:08.440 --> 00:33:10.400 And again, you can have too much of a good thing. 00:33:10.519 --> 00:33:12.640 Add caffeine on top of that and suddenly you 00:33:12.640 --> 00:33:14.420 don't know. of where your arms and legs are potentially. 00:33:14.720 --> 00:33:18.579 So more and more I see people, and I do encourage 00:33:18.579 --> 00:33:21.380 people to try not having caffeine before the 00:33:21.380 --> 00:33:23.799 snatch. It doesn't always improve performance. 00:33:23.839 --> 00:33:25.960 It's sometimes to the detriment of performance, 00:33:26.200 --> 00:33:28.660 but you might benefit from it in the clean and 00:33:28.660 --> 00:33:30.880 jerk where it's a little bit more of a, I just 00:33:30.880 --> 00:33:34.019 need force output. Great. In which case have 00:33:34.019 --> 00:33:37.180 it again, test for you exactly the optimal timing 00:33:37.180 --> 00:33:39.299 before lifting that it kicks in. But for most 00:33:39.299 --> 00:33:42.000 people, it's somewhere between 15 to 30 minutes. 00:33:42.250 --> 00:33:44.769 So maybe start drinking caffeine after your second 00:33:44.769 --> 00:33:47.049 snack or once your snatches are finished, depending 00:33:47.049 --> 00:33:48.710 how long you've got until you go out for your 00:33:48.710 --> 00:33:51.069 first clean and jerk. But yeah, I would say typically 00:33:51.069 --> 00:33:54.730 the thing I see people potentially do wrong the 00:33:54.730 --> 00:33:58.730 most is chug down a whole energy drink. 15 minutes 00:33:58.730 --> 00:34:00.869 before they go out for their snatch where they 00:34:00.869 --> 00:34:03.230 might get more benefit from moving it a little 00:34:03.230 --> 00:34:05.069 bit later. So it benefits them in the clean and 00:34:05.069 --> 00:34:07.049 jerk, but doesn't necessarily adversely impact 00:34:07.049 --> 00:34:08.730 them in the snatch. And again, it depends on 00:34:08.730 --> 00:34:10.570 how nervous you get and how reliant you are day 00:34:10.570 --> 00:34:12.730 to day on caffeine. Some people might be like, 00:34:12.750 --> 00:34:14.750 I really need it for my snatch, in which case, 00:34:14.769 --> 00:34:17.849 cool, go ahead. Right, right. Would you say that 00:34:17.849 --> 00:34:20.510 routine is more important than having the perfect 00:34:20.510 --> 00:34:24.130 setup or should you experiment and find the perfect 00:34:24.130 --> 00:34:27.210 setup first and then routine it into your... 00:34:27.369 --> 00:34:29.949 bit of both I would say never try anything for 00:34:29.949 --> 00:34:32.170 the first time on comp day or never try anything 00:34:32.170 --> 00:34:34.329 for the first time on an important comp day you 00:34:34.329 --> 00:34:36.690 might want to use an actual competition to test 00:34:36.690 --> 00:34:38.389 some things because you're like I just can't 00:34:38.389 --> 00:34:40.630 simulate that adrenaline sort of in a training 00:34:40.630 --> 00:34:43.030 training thing but yeah definitely don't do it 00:34:43.030 --> 00:34:45.329 when you're like I need this competition to qualify 00:34:45.329 --> 00:34:47.510 I'm like cool do whatever you've always done 00:34:47.510 --> 00:34:50.150 like that with maybe a bit more fluid in cards 00:34:50.150 --> 00:34:52.170 but you know don't change your routine too much 00:34:52.170 --> 00:34:54.409 but I think both are important and again the 00:34:54.409 --> 00:34:56.230 relative importance is going to be different 00:34:56.590 --> 00:34:59.170 person to person because if the routine is really 00:34:59.170 --> 00:35:01.809 really important for someone's psychology going 00:35:01.809 --> 00:35:04.409 into competition well that that's a huge huge 00:35:04.409 --> 00:35:06.769 factor assuming they're not like eating nothing 00:35:06.769 --> 00:35:09.510 you know not being like you know completely off 00:35:09.510 --> 00:35:12.070 the wall nutrition wise then that that that is 00:35:12.070 --> 00:35:14.309 really important for them and again some people 00:35:14.309 --> 00:35:17.250 are for want of a better way a bit more robust 00:35:17.250 --> 00:35:20.230 like they don't what they do on comp day nutrition 00:35:20.230 --> 00:35:23.170 and hydration wise is it is sort of important 00:35:23.170 --> 00:35:25.329 but as long as they get past a base threshold 00:35:25.329 --> 00:35:28.019 they see to be fine again then if they're like 00:35:28.019 --> 00:35:30.119 but i really really love my routine i'm like 00:35:30.119 --> 00:35:32.739 cool go with your routine but again yeah if someone's 00:35:32.739 --> 00:35:34.239 having all these problems and you're like this 00:35:34.239 --> 00:35:36.980 is clearly fueling related then i don't care 00:35:36.980 --> 00:35:38.820 what your routine is we're getting more stuff 00:35:38.820 --> 00:35:41.119 in you you know you don't like to eat no problem 00:35:41.119 --> 00:35:43.380 we will find a way to get liquids in you but 00:35:43.380 --> 00:35:46.320 you you need to get something in so i think both 00:35:46.320 --> 00:35:49.199 are important ideally you have a routine that 00:35:49.199 --> 00:35:51.699 is based on the optimal fueling so yeah i would 00:35:51.699 --> 00:35:54.420 say trial and play with things in training as 00:35:54.420 --> 00:35:56.840 much as you can and if you kind of know what 00:35:56.840 --> 00:35:58.980 the theoretical gold standard is like we've just 00:35:58.980 --> 00:36:01.360 spoken through be like cool that's what I think 00:36:01.360 --> 00:36:04.199 I'm aiming for more or less what am I doing now 00:36:04.199 --> 00:36:06.719 where's the gap can I try and get closer to that 00:36:06.719 --> 00:36:09.199 in some heavy training sessions so that then 00:36:09.199 --> 00:36:12.920 I can use it in comp day when it is already trained 00:36:12.920 --> 00:36:14.900 in a bit of a routine. Right, because it takes 00:36:14.900 --> 00:36:17.619 time to even think what I have to buy, what I 00:36:17.619 --> 00:36:20.300 have to bring with myself, when I have to take 00:36:20.300 --> 00:36:24.039 in what and, you know, line it up. It takes a 00:36:24.039 --> 00:36:26.380 bit of practice. Yeah. At least for some lifters. 00:36:26.639 --> 00:36:29.480 Yeah, like, honestly, like, write it out on a 00:36:29.480 --> 00:36:31.300 sheet of paper and, like, literally stick it 00:36:31.300 --> 00:36:33.199 at the front of your Walmart platform or give 00:36:33.199 --> 00:36:36.139 it to your coach or, you know, if you're like, 00:36:36.300 --> 00:36:38.420 I never remember to do this, make sure someone 00:36:38.420 --> 00:36:40.960 knows. Yeah. That can really help as well. because 00:36:40.960 --> 00:36:43.280 you don't want to be thinking about oh I need 00:36:43.280 --> 00:36:45.320 to eat this I need to drink this like that is 00:36:45.320 --> 00:36:47.860 a distraction so you either want it so embedded 00:36:47.860 --> 00:36:50.460 in what you do that it's automatic because you 00:36:50.460 --> 00:36:52.860 practiced it in training so much or you know 00:36:52.860 --> 00:36:54.900 you've been doing this as your comp routine for 00:36:54.900 --> 00:36:58.199 the last five ten years or have someone who can 00:36:58.199 --> 00:37:00.900 do the thinking for you because yeah you it's 00:37:00.900 --> 00:37:02.639 not going to be good for performance if you're 00:37:02.639 --> 00:37:03.860 coming off and being like right what do I need 00:37:03.860 --> 00:37:05.280 to eat and drink now what do I need to oh god 00:37:05.280 --> 00:37:06.960 I've got to go out again you know so you definitely 00:37:06.960 --> 00:37:09.340 want to as far as possible not be actively thinking 00:37:09.340 --> 00:37:11.329 about it so yeah written out and stuck on the 00:37:11.329 --> 00:37:13.670 floor or like your coach is the one who's holding 00:37:13.670 --> 00:37:15.610 it for you so you literally walk off the platform 00:37:15.610 --> 00:37:18.239 and they go eat or whatever it might be, can 00:37:18.239 --> 00:37:20.579 be really useful. Okay, so there is a lifter 00:37:20.579 --> 00:37:23.360 on the platform and they went on the first clean 00:37:23.360 --> 00:37:25.699 and jerk and they blacked out. So they passed 00:37:25.699 --> 00:37:28.679 out on the platform. They're coming up. Everything 00:37:28.679 --> 00:37:31.059 seems to be fine. They are not injured in other 00:37:31.059 --> 00:37:34.500 way. Now, what can be done in these few minutes? 00:37:34.559 --> 00:37:37.420 Maybe the coach moved them up a few kilos so 00:37:37.420 --> 00:37:39.380 they have maybe a few minutes to do something. 00:37:39.639 --> 00:37:42.960 What should be done? Carbs and water. Like glucose 00:37:42.960 --> 00:37:45.340 and water. Like sugar and water. Sugar, water 00:37:45.340 --> 00:37:48.260 or salt. And yeah, I would get them to have big 00:37:48.260 --> 00:37:51.340 gulps of water, suck on jelly sweets. The reason 00:37:51.340 --> 00:37:53.739 I say suck, suck for about 10 seconds on a sweet. 00:37:53.840 --> 00:37:56.119 And then before you actually eat it is because 00:37:56.119 --> 00:37:58.860 you can get an additional brain activation from 00:37:58.860 --> 00:38:01.079 glucose in your mouth, but it needs to be in 00:38:01.079 --> 00:38:03.679 there for about 10 seconds. So I think it, we 00:38:03.679 --> 00:38:05.460 think it only really works on glucose. So if 00:38:05.460 --> 00:38:07.699 you're having dried fruit as your between lift, 00:38:07.840 --> 00:38:09.780 just eat that. But if you've got sweets, suck 00:38:09.780 --> 00:38:12.159 on them first. Or if you're drinking a carb drink, 00:38:12.360 --> 00:38:14.119 swill it around your mouth for 10 seconds before 00:38:14.119 --> 00:38:17.340 swallowing it. But yeah, carbohydrates, fluids, 00:38:17.639 --> 00:38:20.679 don't gulp them. Have one gulp and then just 00:38:20.679 --> 00:38:22.980 keep sipping it in the minutes you've got rather 00:38:22.980 --> 00:38:26.420 than just multiple gulps. And yeah, steady intake 00:38:26.420 --> 00:38:29.599 of carbohydrates, but of both not to the point 00:38:29.599 --> 00:38:30.679 where you're then like, I'm going to be sick. 00:38:30.840 --> 00:38:34.099 Anything we can do for shifting fluids? Not really. 00:38:34.440 --> 00:38:37.219 No, yeah, you just need to get fluids in. Yeah, 00:38:37.340 --> 00:38:39.719 their heart rate's going to be high. So it's 00:38:39.719 --> 00:38:41.219 not as though you want them to keep walking around 00:38:41.219 --> 00:38:43.260 to kind of keep their heart rate up. Their heart 00:38:43.260 --> 00:38:44.719 rate is going to be high because they've just... 00:38:44.710 --> 00:38:47.250 just passed out and now feel pressure to lift 00:38:47.250 --> 00:38:50.010 again. So their blood is moving around the body 00:38:50.010 --> 00:38:52.210 as good as it can at that point. It's probably 00:38:52.210 --> 00:38:54.050 more about calming it down, actually. What you 00:38:54.050 --> 00:38:55.730 don't want someone to do, actually, that does 00:38:55.730 --> 00:38:57.449 make me think, what you don't want someone to 00:38:57.449 --> 00:39:00.090 do is hyperventilate. Hyperventilation reduces 00:39:00.090 --> 00:39:04.150 the oxygen availability to the brain. So you 00:39:04.150 --> 00:39:06.570 want to keep someone as calm as possible. Like 00:39:06.570 --> 00:39:07.869 I say, their heart rate will be high enough. 00:39:08.010 --> 00:39:09.630 Actually, you probably want to just calm them 00:39:09.630 --> 00:39:11.869 down. Just be like deep breath in, steady breath 00:39:11.869 --> 00:39:14.829 out, deep breath in, steady. breath out uh you 00:39:14.829 --> 00:39:16.670 want to avoid them because that that will pass 00:39:16.670 --> 00:39:18.429 out on the next lift they might pass out before 00:39:18.429 --> 00:39:20.909 they lift yeah so so avoid hyperventilation at 00:39:20.909 --> 00:39:23.250 all costs maybe loosen the belt just for them 00:39:23.250 --> 00:39:26.010 to yeah yeah yeah definitely loosen the belt 00:39:26.010 --> 00:39:29.420 off the platform yeah Are there any cases you 00:39:29.420 --> 00:39:32.159 would say this lifter shouldn't go back? They're 00:39:32.159 --> 00:39:34.420 not injured. Yeah, if they're fine. I mean, I 00:39:34.420 --> 00:39:37.719 think if there was a kind of a hydration reason 00:39:37.719 --> 00:39:40.719 for them not to go out, it would have manifested 00:39:40.719 --> 00:39:44.420 even before their snatch at weigh -in. So I would 00:39:44.420 --> 00:39:48.619 say I can't think of a situation aside from actually... 00:39:49.130 --> 00:39:51.670 We think this person has a heart issue, you know, 00:39:51.690 --> 00:39:53.789 sort of a doctor involvement where we think there's 00:39:53.789 --> 00:39:56.030 a medical issue that if they just passed out 00:39:56.030 --> 00:39:58.909 because haven't drunk enough and they have itched 00:39:58.909 --> 00:40:01.349 themselves, do what you can. Let's see if they 00:40:01.349 --> 00:40:03.349 can do, they can go out and lift again. All right. 00:40:03.369 --> 00:40:05.710 And how the medical problem you mentioned, how 00:40:05.710 --> 00:40:08.750 that would manifest itself. So what coaches have 00:40:08.750 --> 00:40:10.570 to pay attention to? Does someone know where 00:40:10.570 --> 00:40:12.710 they are? Do they seem to be having like some 00:40:12.710 --> 00:40:14.710 sort of arrhythmia? You know, that someone will 00:40:14.710 --> 00:40:16.530 always, if someone has passed out, they should 00:40:16.530 --> 00:40:18.610 be checked out by the medic who's... you know, 00:40:18.610 --> 00:40:20.670 by the platform if they're in sort of a major 00:40:20.670 --> 00:40:23.429 competition and they'll do their relevant medical 00:40:23.429 --> 00:40:25.889 assessments. But yeah, you'd sort of, you know, 00:40:25.929 --> 00:40:28.829 if you're like someone is not okay, get a medic 00:40:28.829 --> 00:40:31.230 to check them over. Yeah, if they don't seem 00:40:31.230 --> 00:40:34.030 to kind of know what's going on, if their heart 00:40:34.030 --> 00:40:37.010 rate is all over the place or is like really, 00:40:37.070 --> 00:40:39.550 really high and you're like, it's been 20 seconds 00:40:39.550 --> 00:40:41.650 since they passed out, why is their heart rate 00:40:41.650 --> 00:40:43.650 really, really high? Like if you're in any way, 00:40:43.690 --> 00:40:45.989 shape or form worried, get a medic to look at 00:40:45.989 --> 00:40:48.260 them because if there is a problem. You don't 00:40:48.260 --> 00:40:49.960 want to have missed it. And obviously none of 00:40:49.960 --> 00:40:52.400 us have the qualifications to be like, oh, you're 00:40:52.400 --> 00:40:55.019 fine. Go back out there. You know, you want someone 00:40:55.019 --> 00:40:57.079 who knows what they're looking at to sort of 00:40:57.079 --> 00:40:59.400 see them. So let's bring it all together. What 00:40:59.400 --> 00:41:02.260 would be your advice for coaches and athletes 00:41:02.260 --> 00:41:05.179 in Olympic weightlifting in terms of, I don't 00:41:05.179 --> 00:41:07.820 know how to call it, preventing? No, managing 00:41:07.820 --> 00:41:11.820 lifters so that blackout is less likely to happen. 00:41:12.079 --> 00:41:15.139 Stay hydrated, eat a lot of carbs, maintain some 00:41:15.139 --> 00:41:17.139 level of physical fitness and activity. outside 00:41:17.139 --> 00:41:21.119 your sport to the point yeah all right two short 00:41:21.119 --> 00:41:24.179 questions to finish the first one is what is 00:41:24.179 --> 00:41:26.280 your favorite lift i am not a weightlifter no 00:41:26.280 --> 00:41:28.840 one will ever see me snatch or clean and jerk 00:41:28.840 --> 00:41:30.440 again because it would be embarrassing and i 00:41:30.440 --> 00:41:33.079 will lose all professional respect people have 00:41:33.079 --> 00:41:36.179 for me so my favorite lift would probably be 00:41:36.179 --> 00:41:39.539 i think i would say probably an rdl anything 00:41:39.539 --> 00:41:41.440 with a hinge anything with a hinge where i don't 00:41:41.440 --> 00:41:43.699 have to bend any limbs that's probably my ideal 00:41:43.699 --> 00:41:46.679 lift Awesome. And where people can find you if 00:41:46.679 --> 00:41:49.900 they want to get in touch, need help or want 00:41:49.900 --> 00:41:51.739 to ask a question? Yeah, probably the easiest 00:41:51.739 --> 00:41:55.219 way is Instagram. So my Instagram is actionaid 00:41:55.219 --> 00:41:58.519 .feedfuelperforms. So yeah, I'm on there most 00:41:58.519 --> 00:42:00.460 days and yeah, very accessible from there. And 00:42:00.460 --> 00:42:03.039 I do, I do look at messages. So yeah, if anyone's 00:42:03.039 --> 00:42:04.820 ever got a question, feel free to reach out. 00:42:04.900 --> 00:42:06.579 Always love talking about these things. Awesome. 00:42:06.659 --> 00:42:08.179 Thank you so much for today. It was a pleasure. 00:42:08.300 --> 00:42:09.179 Thank you for having me.