Question for Bil When He gets back from retreat. FIGURE STAKING .

[fitone]

Bill- I did have a few questions though for you. That I was hopeing you can answer for me. I am training a figure skater and I am trying to get her weight down. She is more muscular then fat. Bf % is around 16%-20%. Its just that she needs to get drop 20lbs in order do make it into a Ice show. It has nothing to do with her preformance. She can hit all the jumps thats required just, that she needs to make weight. What would be the best approach for this? I was thinking on the lines of spliting H.I.T.T. on 2x a week 3x a week steady state cardio for 45 on a 6-7 incline w/5-6 incline grade. And as far as weighttraining. Bare mininal?( to much muscle already). Focus more on speed work then strength and power?

What are your thoughts? Thanks in advance.

Hope your enjoying the southern hospitalities.

[Bill Hartman]

Silas,

I think you're dealing more with dietary issues here rather than a training issue. If she is capable of the physical demands such as jumps and is already spending a great deal of time on the ice, then perhaps a dietary manipulation will do the trick.

Alwyn and Brian Grasso do a great deal of work with skaters and are more familiar with their volume of ice time/supplementary training time. They could probably give you a great deal more info than I can. See if you can get a response from them.

My curiosity is "make weight" for what? Is it just a general appearance thing?

Bill

[fitone]

Bill-
Thanks, for responding. I kind of figured that. I was think along of diet also. Make weight I think is just figure skaters committee idea (ice shows protcol).


-Silas

[Brian Grasso]

Hey Silas,

Hope you don't mind my input.

Your issue is very much nutritional... Bill was 100% correct on that.

In my experience with international figure skaters, I would add the higher-end intervals at your discretion but stay clear of the LSD. I've never bought LSD as a training aid to any power athlete - even as a means of 'making weight'.

Email me directly for more information if you like. I don't have a ton of time to post much now, but will be happy to email or phone correspond with you.

Take care!

- Brian
www.DevelopingAthletics.com

[fitone]

Brian-

Thanks I will email you.

-Silas

[Alwyn]

[Alwyn]

Originally posted by fitone:
Bill- I did have a few questions though for you. That I was hopeing you can answer for me. I am training a figure skater and I am trying to get her weight down. She is more muscular then fat. Bf % is around 16%-20%. Its just that she needs to get drop 20lbs in order do make it into a Ice show. It has nothing to do with her preformance. She can hit all the jumps thats required just, that she needs to make weight. What would be the best approach for this? I was thinking on the lines of spliting H.I.T.T. on 2x a week 3x a week steady state cardio for 45 on a 6-7 incline w/5-6 incline grade. And as far as weighttraining. Bare mininal?( to much muscle already). Focus more on speed work then strength and power?

What are your thoughts? Thanks in advance.

Hope your enjoying the southern hospitalities.

I'm surpised she has to "make weight" for an ice show. I think it's more likely she has to "make shape" to appear better. 16-20% is lean for a female but I can understand commercially the need to reduce this.

90% of your efforts should come from dietary changes. For her training I'd have her do upper and lower body supersets (e.g. squat and seated row) with little rest. This has been my most effective method for reducing bodyfat rapidly that I've ever used.

Long slow cardio won't work too well for fat loss if she's already conditioned.

At this point, none of her cardio training should be on-ice either.

Hope that helps

AC

[fitone]

Wow, thanks for the quick response AC. Ilove this site .