YLMSportScience
@YLMSportScience
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To follow what is new in sport sciences
Nice, France
Joined July 2012
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#New
💊 Some evidence-based supplements for the enhancement of athletic performance
✅ Caffeine
✅ Creatine
✅ Beta-alanine
✅ Sodium bicarbonate
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#New
💡🎯 Resistance training methods: bodyweight exercises, machine-based exercises, weightlifting derivatives, plyometrics, eccentric training, kettlebell training, etc. Which ones for:
💪🏻 Hypertrophy❓
⚡️ Power❓
🏋🏻 Strength❓
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🎁📚💨 Retweet & Follow for a chance to win my book 'Endurance Training - Infographic Edition'
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After 18 months, >360 infographics available at
Thks for spreading the word if U like it 👍
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1h of Physical Activity Eliminates the Detrimental Effects of 8h of Inactivity
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#New
💪🏻 How to preserve your muscle mass during the quarantine 👉🏻 5 tips by
@mackinprof
🤸🏻♂️🥛 🎯
#sportscience
#sportnutrition
#training
#covid_19
#infographic
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Foam Rolling?
2-3 sets lasting between 30-60sec per muscle = ⬇️ pain & ⬆️ flexibility
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#New
🏃🏻♂️🏊🏻♀️🚵🏻♂️ Integrated periodization plan for individual sports: training, recovery, nutrition, psychology & skills
@inigomujika_en
💡👍🏻
📊 General Preparation
🎯 Specific Preparation
🚀 Taper
🏁 Competition
🏖🤕 Off-season & Injury
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Hip thrust more beneficial at improving 10m & 20m sprint than front squat - Importance of sport specific training!
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10 things NOT to do if U have lower limb tendon pain
❌ Complete rest
❌ Massage
❌ Ignore pain
❌ Be worried
❌ Injections
❌ Spikes in workload
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#New
✈️🏆 Managing Performance Throughout Periods of Travel: Coping Strategies for Eastward & Westward Travelers
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#New
🔺🔋 The recovery pyramid: Focus on the basics first! 🎯 by
@ShonaHalson
&
@jess_m_stephens
📖 Extract from NSCA's Essentials of Sport Science:
👉🏻 Discover the full book here by
@lorenatorres07
&
@DuncanFrench
:
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#New
🏃🏻♂️⚽️🎾 Integrated periodization plan for individual & team sports
⏱ Training
📈 Recovery
🍴 Nutrition
🧠 Psychology
🎯 Skills
By
@inigomujika_en
et al.💡👍🏻
📖 Free full text at
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#New
⚽️🏀🏈🏉⚾️ Integrated periodization plan for team sports: training, recovery, nutrition, psychology & skills
📊General prep
🎯 Specific prep / Pre-competition
🏆 Main competition / Regular season
💥 Play-off / Finals
🏖🤕Off-season / Injury
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🚨⚠️ The infographics have now their own app!
🇬🇧🇪🇸🇫🇷 Available in English, Spanish & French
💡 To find out what’s new in sport science
🗓 5 infographics / week
💰 1.99€ / month
✅ 1-month free trial
📲 Apple:
📲 Android:
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Athletes who sleep on average <8h per night have 1.7x risks of injury | Recovery in sport is MAINLY about education
📍
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🏉⚽️ Another argument to train harder & smarter during the preseason: ↗️ Fitness = ↘️ Injury Risk 🤔💪🏻
@Shanemalone01
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💊4 evidence-based supplements for the enhancement of athletic performance:
1. Caffeine
2. Creatine
3. Beta-alanine
4. Sodium bicarbonate
More at
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#New
😴 Sleep and the athlete: narrative review and 2021 expert consensus recommendations by
@ProfNeilWalsh
et al. in
@BJSM_BMJ
Infographic
#1
: contributory factors for sleep disturbance in athletes
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⬆️➡️ Hip thrust more beneficial at improving 10m & 20m sprint than front squat - Importance of sport specific trg 🤔💡
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⚽️🏉🏀 Has the athlete trained enough to return to play safely❓This novel method may evaluate the risk of reinjury 👍🏻
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🎁 New website for the little white men! Please like & retweet if you like it 👍🏻
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Foam Rolling?
2-3 sets lasting between 30-60sec per muscle = ⬇️ pain & ⬆️ flexibility
1
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#New
⚠️💥Hamstring Strain Injury: Escape the Quadrant of Doom ☠️
👉🏻 Weak & short fascicles = ⬆️⬆️ injury risk
💪🏻 Robust argument for eccentric training
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📚 1st book
📝 29 chapters
✏️ 263 new infographics
⌛️ 18 months of work ▶️ Look inside at
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#New
🍴⏱️🎯 International Society of Sports Nutrition Position Stand: All you need to know about Nutrient Timing 👍🏻 📍
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High-Intensity Training : full presentation at
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😴10h sleep or 8h +2h nap better than 8h only for sport recovery
⬆️ Muscle function
⬆️ Sprint perf
⬇️ Stress
@E_C_S_S
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#New
⚠️ Recovery & performance in sport: a summary in 15 key points of the recent consensus statement written by recognized experts 👍🏻
👉🏻 "Debriefing, smiling (or laughing) restoring & restarting"
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#New
📊 Bilateral stiff-leg deadlift, hip hinge, lunge, leg curl, nordic hamstring exercise... Understanding the impact of exercise selection on hamstring muscle activation💡
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#New
💊 Creatine monohydrate, Vit D, HMB, Omega 3, Probiotics, Gelatin & Vit C, Curcumin, Tart cherry juice... Dietary Supplements for Health, Adaptation & Recovery in Athletes. What do the scientific evidences suggest❓🤔 An illustrated summary
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#TDF2015
| What is the main profile of the Tour de France competitors?
#Physiology
📊 🚵
http://t.co/FXpPaZjw6Y
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⚽️🏉Very-Heavy Sled Training
🗓8 weeks, 16 sessions
⬆️Max horizontal force
⬆️5&20m sprint perf
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#New
⚽️🏉💡Hamstring injury prevention. "Prescribe athletes a combination of both hip- & knee-dominant movements to effectively target all heads of the hamstring"
✅ Stiff leg deadlift, hip extension, supine bridge, etc.
✅ Nordics, prone leg curl, etc.
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#Coaching
🏉All Black principles 'No one is bigger than the team - The team always comes 1st'
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#New
| Sports Foods & Supplements: Timing, Optimal Dose & Intake Duration
✅ Protein
✅ Beta-Alanine
✅ Creatine
Etc.
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⬆️➡️ Hip thrust more beneficial at improving 10m & 20m sprint than front squat - Importance of sport specific trg!🤔💡
4
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You can find & download all my infographics in HD version on my blog Please share if you 👍🏻
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❌😴= 🤕Athletes who sleep on average <8h per night have 1.7x risks of injury | Recovery in sport is MAINLY about education
📍
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#New
🇳🇴🏅 Norway dominated the Winter Olympics this year. How the Norwegians have prepared for the Olympic competitions? Some interesting numbers describing their typical training weeks here: HIT, volume, altitude, etc.
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Foam Rolling?
2-3 sets lasting between 30-60sec per muscle = ⬇️ pain & ⬆️ flexibility
📍
1
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#New
🍴🎯💪🏻 Practical nutritional solutions to modulate exercise-induced muscle damage
🎣 Omega-3
🍒 Tart cherry
💊 Vitamin D
🍗 Proteins
💊 Creatine
🇬🇧🇪🇸🇫🇷 Discover YLMSportScience app (1-month free trial)
📲
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⚽️POST-MATCH DAY
How to Compensate a 1h Match for Substitutes❓
2x10' 8vs8 +4x4' 4vs4
🏃🏼6' HIT
@mathlacome
@mart1buch
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💪🏻🤔 An alternative approach of strength training in football by Julio Tous (Chelsea FC)
⏱ Time-efficient
↔️↕ Multidirectional
📈 Eccentric overload
⚖ Instability
👟 Unilateral
🔀 Variability
🎨 Cluster
❌🔮 Unexpected events
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#New
🚀📊 ≠ in hamstring activation characteristics between the acceleration & maximum-speed phases of sprinting 🤔💡
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#New
🗻❌ Wearing the Elevation Training Mask acts a respiratory muscle trg device, NOT as a simulator of altitude 💨✅
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P-values: Most studies' conclusion NOT robust. Their stat significance can be reversed by changing outcome status on only 1 or 2 subjects 😳😱
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💊 Creatine monohydrate, Vit D, HMB, Omega 3, Probiotics, Gelatin & Vit C, Curcumin, Tart cherry juice... Dietary Supplements for Health, Adaptation & Recovery in Athletes. What do the scientific evidences suggest❓🤔
An illustrated summary
📍
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📚 My 1st infographic book with
@inigomujika_en
will be out soon! 🏁🖌 Look inside &Preorder at
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Foam Rolling❓🤔
2-3 sets lasting between 30-60sec per muscle = ⬇️ pain & ⬆️ flexibility
📍
0
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#New
☕️🏆 This analysis for the current scientific literature by
@Jozo_Grgic
et al. concludes that 2 cups of coffee consumed ~60min prior exercise should improve physical performance (endurance, strength, anaerobic, jump, sprint) in most individuals ✅
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#New
😴 To improve your sleep
🎯 Optimize sleep opportunities
🗓️ Manage sleep-in on weekends
⏰ Choose appropriate nap times
📺 Restrict stimulating activities prior to bed
💡 Use dim light up to 2h prior to bed
🔇 Bedroom environment: cool, dark & quiet
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#New
💪🏻Maximizing Hypertrophic Training Effects: 5x10 or 10x10❓🤔
This study reports better results in healthy males with 5x10 for
⬆️ Strength
⬆️ Lean body mass
with reduced risk of overtraining 📉
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#New
| 3-week Low Carbs, High Fat Diet ⬇️ Performance in World-Class Endurance Athletes 🍴🏃🏼
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#New
😴🧘🏻♀️💪🏻 10 tips to maintain a healthy sleep routine during the quarantine by
@ShonaHalson
💡🎯
•
#sportscience
#sleep
#covid_19
#infographic
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#New
📈🎯💡 An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to:
⬇️ Markers of Muscle Damage 💥
⬇️ Soreness 😬
⬇️ Fatigue 🚦
⬇️ Inflammation 🔥
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#New
| The Importance of Muscular Strength in Athletic Performance in
@SportsMedicineJ
💪🏻🏆
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#New
| The periodization of recovery by
@inigomujika_en
@ShonaHalson
🎯 Considering the individual needs
📊 Managing the preparation / specific / competition phases
✈️ Travel
🤕 Recovery for the injured athlete
💭 Beliefs
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#New
💪🏻💡The Role of Kettlebells in Strength & Conditioning: Very interesting paper
@SandCResearch
@bretcontreras
👍🏻
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😴10h sleep or 8h +2h nap better than 8h only for sport recovery
⬆️ Muscle function
⬆️ Sprint perf
⬇️ Stress
@E_C_S_S
1
140
202
Foam Rolling❓🤔
2-3 sets lasting between 30-60sec per muscle = ⬇️ pain & ⬆️ flexibility
🇬🇧🇪🇸🇫🇷 The infographics are now available in English, Spanish & French
1
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205
💤Athletes who sleep on average <8h per night have 1.7x risks of injury |Recovery in sport is MAINLY about education
📍
3
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⬆️➡️ Hip thrust more beneficial at improving 10m & 20m sprint than front squat - Importance of sport specific trg!🤔💡
3
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#New
🏃🏻♂️⏱ Acceleration, maximal velocity, speed endurance, resisted sprints, tempo training, etc. : a review of best practice sprint training recommendations by T. Haugen et al.
📖
🇺🇸🇪🇸🇫🇷🇧🇷 More infographics in 4 languages at
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#Coaching
🏉All Black principles 'No one is bigger than the team - The team always comes 1st'
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#TDF2015
📊Be careful when you read the estimated performance values and the associated interpretation in the media 😕
http://t.co/3FXvUeq78l
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📊 Bilateral stiff-leg deadlift, hip hinge, lunge, leg curl, nordic hamstring exercise... Understanding the impact of exercise selection on hamstring muscle activation💡
📍
1
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197
#New
🍴💡📊 Endurance sports: Fuel for the work required 🎯
👉🏻 A practical example:
🚵🏻♂️🏊🏻♂️👟 To maximize training adaptations
🏆 To improve endurance performance 💨
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#New
🥛👟 Cow's milk as a post-exercise recovery drink
✅ Muscle protein synthesis
✅ Rehydration
✅ Glycogen resynthesis
✅ Attenuates muscle soreness / function losses
🇬🇧🇪🇸🇫🇷 Discover new exclusive infographics each week on sport science at 📲
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#New
😴💡 15 Tips & Tricks’ for Healthy Sleep Hygiene
•
📲 Learn more about sport sciences on YLMSportScience app in English, Spanish, French & Portuguese (72h free trial 🎁 Apple store & Google Play)
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#New
💪🏻⚡️Implementing eccentric resistance training for hypertrophy, strength & power by
@drtsuchomel
et al.
✔️ Tempo eccentric training
✔️ Flywheel inertial training
✔️ Accentuated eccentric training
✔️ Plyometrics
📖
📲🇺🇸🇧🇷🇪🇸🇫🇷
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#SportScience
| Many good videos on training periodization available here (free access):
http://t.co/b3OyrXNpMF
http://t.co/UwxuwtXGaA
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#New
🍴🍗 International Society of Sports Nutrition Position Stand: All you need to know about Protein & Exercise 👍🏻💪🏻
✅ Daily intake
✅ Type
✅ Timing
✅ Etc.
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High-Intensity Interval Training: Solutions to the Programming Puzzle. My summary of
@mart1buch
@PaulBLaursen
's work
http://t.co/FExFfuSGda
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#New
☝🏻⚠️ Certainly my most important infographic: "How to read my infographics"
➡️ Please have a look if you follow me & make good use of them 🤔💡🙏🏻
🎙 More details on my recent podcast with
@strengthofsci
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🎯 Hip-Extensor Exercises
✅ Hip thrust best for Gluteus Maximus activation
✅ Deadlift best for Hamstrings Via
@NSCA
📍
0
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#Coaching
🏉All Black principles 'No one is bigger than the team - The team always comes 1st'
2
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❌😴= 🤕Athletes who sleep on average <8h per night have 1.7x risks of injury | Recovery in sport is MAINLY about education
📍
2
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#New
🏃🏻♂️🍴 You are a runner and you would like to know how you could potentially improve your performance by manipulating your nutrition? Great summary by
@TStellingwerff
et al. 👍🏻
📖
📲 Find more 🇺🇸🇧🇷🇫🇷🇪🇸
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⚽️🏉🏃🏼 How to elicit high VO2 response during high-intensity training ▶️ Practical answers by
@mart1buch
@PaulBLaursen
http://t.co/AGT4uMoDbS
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#New
🍴💪🏻 Protein Recommendations for Weight Loss in Elite Athletes
🎯 1.6-2.4g protein/kg/day
Adjust according to:
📉 Severity of the caloric deficit
⏱️ Type & intensity of training
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#New
| Vertical vs. Multiplanar Eccentric Trg: Effects on Team-Sports Functional Perf💡💪🏻⚽️🏉🏀
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How to build healthy, strong & resilient young athletes. A must-read article if you coach young athletes 👦🏼👧🏾💪🏻🏆
📍
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#New
To ⬇️ hamstring injury, consider the role of neuromuscular coordination & the balance between BF & ST muscles⚽️
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🍴😴 Pre-Sleep Protein Ingestion: an Effective Strategy to ⬆️ Muscle Response to Training💡
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