Matt Rutzou Applied Exercise Science

Matt Rutzou Applied Exercise Science Sport Scientist
B Sp&ExSci/ BusMgt 2019
Specialising
- Strength & Conditioning
- Athletic Development
- Injury Prevention & Rehab

10/10/2021

A simple yet effective approach to periodising plyometrics
There is no shortage of variations when it comes to plyometrics. Like anything else, when implementing plyometrics it's imperative to approach progression systematically.
Plyometric training at its essence is a tool used to absorb force eccentrically (landing) and apply force concentrically rapidly. from 's plyometric continuum model is a simple and effective way to periodise plyometric exercises systematically in order to maximise this potential.
The following is an example of how to progress your plyometric hops.
1️⃣ Tall to short - 1 leg
2️⃣ Altitude drop - 1 leg
3️⃣ Hurdle hop - stick
4️⃣ Hurdle hop - double contact
5️⃣ Hurdle hop - continuous
6️⃣ Depth jump - 1 leg
Tag, share or save for later!

29/04/2021

💥Lactate Tolerance Training💥
🏉 During a multi-sprint game like rugby, players are frequently required to make explosive runs or sprints consecutively with minimal rest resulting in large amounts of lactic acid build up.
📝 Throughout the preseason it's important to expose players to successive bursts of speed and power in order to build tolerance to lactate build up. Increased tolerance allows players to recover quicker between efforts, resulting in player ability to maintain a higher work rate for a longer period of time.
🏃‍♂️Wrestle Sprint drills (as shown) expose players to repeat effort speed and power similar to conditions experienced on the Rugby field.
✅ Lactate tolerance training should be introduced midway through the preseason after building a healthy aerobic base through continuous or interval training.

11/04/2021

💥1 Rep Max Testing💥
📝 When we measure strength, we do so by measuring our 1 rep max (1RM). As the name suggests, our 1RM is the maximum weight someone can lift for only one repetition with good technique. The test is used as an evaluation tool to assess strength imbalances, performance readiness, and to systematically periodise the training program. Furthermore 1RM testing (among other tests) can be used to illustrate and quantify the effectiveness of the training program to the client.
📊 Research has shown the reliability of 1RM testing accross a wide variety of different exercises; from a back squat all the way to a bicep curl; however they are most typically used on key lifts like squats, deadlifts, bench press, overhead press and olympic lifts.
🧠 There's no one specific method to conducting a 1RM test, however it's important to progressively work our way up and give sufficient rest time (2-5 minutes) to prime the nervous system for optimal output.
👉 The following is how I conduct a 1RM test:
1️⃣ 10 reps @ BW or Bar
2️⃣ 6-8 reps @ 40-50% of est 1RM
3️⃣ 2 reps @ 75% of est 1RM
4️⃣ 1 rep @ 85% of est 1RM
5️⃣ Attempt 1RM
6️⃣ Progress load in increments of 10% until true 1RM is reached
❗Improtant to remember that a successful 1RM lift should display good (not perfect) quality of movement. If movement quality is poor, fail attempt.

08/04/2021

💥Sport Specific💥
📝 What does the term 'sport specific' really mean in the context of a strength and conditioning program?
❌ What it doesn't mean is getting carried away with exercises that look like your sport (ie: doing agility ladders with a soccer ball or sprint training with a rugby ball under your arm). In fact anyone that knows anything about motor patterning and skill acquisition will tell you this will only decrease skill and performance.
✅ What is does mean is training athletic qualities relevant to the demands of the sport itself (ie: strength, power, speed, endurance, robustness etc.)
👉 The following is an example of an upper body strength/ ballistic power session for a Rugby Union athlete. Exercises include force production and absorption as well as joint robustness capacities specific to the sport.
A1: Rotational MB Throw (not shown)
A2: Clap Push Up + Stiff Arm Catch
A3: Prone Blackbird
B1 Bench Press
B2 MB Tall Kneeling Falling Chest Pass
C1 TRX Row.- Feet Elevated
C2 Half Kneeling Cable Chop
D1 DB Fly
D2 High To Low Cable Row - 1 Arm
D3 Banded Shoulder Clocks - Slider
❗Tag or share with someone who you think could benefit from seeing this

05/04/2021

💥Glute Burnouts💥
🍑 Have a scroll through any female fitness influencers feed and you will see an array of banded glute exercises performed until the glutes are on fire. This would suggest that the secret behind glute muscle growth is an endless amount of banded glute exercises done to failure right?
📝Well if we breakdown the mechanisms of muscle growth we'd learn there is a case to be made that the burning sensation induces metabolic stress which in turn ramps up protein synthesis causing the muscle to grow (see previous post). However would I choose banded glute exercises over a squat, deadlift or hip thrust for glute hypertrophy? Probably not.
I first heard about glute burnouts from where he'd use low level hip extension, abduction and rotation exercises to increase neural drive (mind muscle connection) to the glutes with novice athletes at the start of the session.
Then I read about using glute burnouts as a 2-3 minute finisher to induce further metabolic stress to the glutes.
✅ Personally I've used used both methods with clients and had great success from a results and client adherence perspective (especially with female clients).
📚 In summary, I do believe banded glute burnouts work to increase glute muscle growth, but as an accessory to integrated compound exercises such as squats, deadlifts and hip thrusts.
👉 The following is an example of a 3 minute glute finisher:
1️⃣ Lateral Walk
2️⃣ Standing Kick Back
3️⃣ Supine Hip Abduction
4️⃣ Squat Iso Hold
5️⃣ Glute Bridge
❗Tag or share with someone who doesn't do enough glute exercises

💥Mechanisms of Hypertrophy💥"What's the best rep range for Hypertrophy?""What % of 1RM is optimal for Hypertrophy?"🤔 For ...
01/04/2021

💥Mechanisms of Hypertrophy💥
"What's the best rep range for Hypertrophy?"
"What % of 1RM is optimal for Hypertrophy?"
🤔 For some reason I was led to believe 8-12 reps at 60-75% of your 1RM was optimal for muscle growth and size.
🧠 Truth is you can develop hypertrophy at any rep range and any % of 1RM as long you create sufficient tension. (Meaning taking reps to or close to failure). Therefore when programming for Hypertrophy it's more important to understand the mechanisms behind creating 'sufficent tension'.
1️⃣ Mechanical Tension
Mechanical tension refers to the active time under tension (TUT) the muscle is placed under through a full range of motion around a joint (eccentric, isometric, & concentric). This is typically low rep/ high tension work.
2️⃣ Metabolic Sress
Simply put, metabolic stress involves blood getting trapped in the muscle causing the cells to swell. Achieving a 'pump' or 'burning' sensation is when metabolic products like lactate, inorganic phosphate and hydrogen ions accumulate in the blood, causing a localised burn. This is typically high rep/ low rest work.
3️⃣ Muscle Damage
Muscle damage refers to performing an exercise to long lengths, or accentuating the eccentric component of an exercise which induces high amounts of strain and muscular damage. Simply put, we tear the muscle down, resting builds the muscle back bigger and stronger.
👉 The following is an example of an exercise for each mechanism to stimulate muscle growth at the chest.
1️⃣ Bench Press
2️⃣ Push up
3️⃣ Eccentric DB Fly
❗Tag or share with someone who could benefit from seeing this

14/03/2021

💥Ankle Proprioception💥
🤕 Ankle injuries are among the most common in sports and physical activity. This due to the high degree of force that travels through the ankle anytime we participate in strenuous ground based activities. Todays post looks at ankle proprioception and how it helps reduce the likeliness of ankle injury and furthermore increases athletic performance.
📝 Simply put, proprioception is the ability to coordinate and determine the bodies position and movement in space.
🦶 The foot and ankle is our first point of contact between the body and the surrounding environment, thus providing important sensory feedback with every step to help optimise balance control.
✅ Exercises that promote instability at the ankle statically or dynamically have been shown to be most effective in preventing ankle injuries and improving balance control and proprioception. (which is correlated to increased performance).
👉 The following exercise progressions can be used as part of a periodised holistic approach to ankle rehabilitation, injury prevention or increased performance.
1️⃣ Standing -1 leg
2️⃣ KB passover - B Stance
3️⃣ KB Round the World
4️⃣ KB Round the World - Balance Pad
5️⃣ Arabesque
6️⃣ MB Rotational Slam
7️⃣ Lateral Hops - Inside & Outside Edge
8️⃣ Lateral Hops - Undulating
9️⃣ Perturbations - 1 leg (not shown)
❗Tag or share with someone who needs to use more ankle proprioception in there program.

💥My 10 Commandments of Program Design💥Continued.....6️⃣ Pull 2x as Much as You PushGiven the nature of day to day life w...
11/02/2021

💥My 10 Commandments of Program Design💥
Continued.....
6️⃣ Pull 2x as Much as You Push
Given the nature of day to day life we tend to find ourselves practicing poor posture when looking at our phone, sitting at a desk or driving to and from work. The posterior chain is essential for posture, performance and injury prevention. Rarely is it that I see people who couldn't benefit from better posture or stronger glutes and hamstrings.
7️⃣ Train Movement Patterns
The body works as a kinetic chain of stable segments that move on mobile joints. In life and sport we don't move in isolation so why program that way. A great quote that I first heard from from is "Train muscles, and you may forget movements. Train movements and you'll never forget muscles". At times it's important to isolate as long as the long term approach is movement pattern integration.
8️⃣ Activate don't Annihilate
It's important when programming we maintain a strict focus towards the targeted physiological adaptation we're trying to achieve. Rest times are crucial. Just because someone left the gym feeling sore, doesn't mean you've done a good job. Accumulate fatigue throughout the training week and always leave some left in the tank.
9️⃣ Be Proactive not Reactive
Too often we only care about fixing the issue once it becomes a problem. Surgery and rehab is expensive as well as physically and mentally draining, and more often than not easily preventable. When programming, identify potential weaknesses and make them strengths.
🔟 We Learn, We Adjust
Never be married to a program, never be married to an exercise. Always be prepared to adjust a program on the fly. Factors such as time, sleep, muscle soreness and emotions will always be an issue when working with people. It's our job to be able to regress or progress to get the most out of the client at given any circumstance.
❗Tag or share with someone who could benefit from reading this.

💥My 10 Commandments of Program Design💥1️⃣ Adherence over optimalThe most optimal program is the one the client will adhe...
10/02/2021

💥My 10 Commandments of Program Design💥
1️⃣ Adherence over optimal
The most optimal program is the one the client will adhere too. The program needs to meet the client's lifestyle, personality and goals. As coaches it's important we find a healthy balance balance between what the client needs and what the client wants.
2️⃣ Individualisation & Variety
Just because it worked for one person, doesn't mean it'll work for someone else. Cookie cutter one size fits all programs don't address the needs, wants or goals of the client and more often then not are a cash grab from unqualified social media 'influences'. Variety is essential to keeping client motivation and in my opinion, optimal for well rounded physical preparedness.
3️⃣ Earn the RIGHT to Progress
All clients must meet the minimum exit criteria before they can progress to heavier loads, velocities and more complex exercises. Building a strong foundation is KEY to injury prevention and longevity. Rushing the process will only end in disaster.
4️⃣ Educate the Client
If the client can't explain the 'why' behind the program they won't 'buy in' to you or the program. It's imperative we as coaches educate the client in terms they understand. Using big scientific words don't make you seem smart but unrelatable. One of favourite quotes from Albert Einstein is, "If you can't explain it to a six year old, you probably don't understand it yourself".
5️⃣ Context, Context, CONTEXT!!!
Too often coaches (myself included previously) and gym patrons cherry pick an exercise off social media because it looks 'cool'. Each exercise should serve a specific purpose to progressing the client towards their goal. If you can't explain the 'why' and 'how' behind an exercise or training method, DON'T PUT IT IN!
⏩Continued in next post⏩
❗Tag or share with someone who could benefit from reading this.

09/02/2021

💥Foot & Ankle Sequence💥
🦶 Ankle injuries are among the most common in sports and physical activity. This due to the high degree of force that travels through the ankle anytime we participate in strenuous ground based activities.
📝 Robustness is the ability to withstand or overcome adversity or rigorous testing. In order to become robust we must build capacity in all ranges of motions that surround a joint.
👉 Here is a 3 exercise sequence I program to build foot and ankle robustness.
1️⃣ Tippy Toe Walks
2️⃣ Heel Walk (toes up)
3️⃣ Lateral Foot Walks (toes flexed)
❗Tag or share with someone who needs more foot and ankle robustness.

28/01/2021

💥Team Fitness Testing💥
🐴The Bronco Fitness Test is typically utilised by high performance Rugby Clubs as a measurement of aerobic endurance. The test consists of players running 20, 40 and 60 meter shuttles 5 times over as quickly as possible.
📝 In order to measure an objective outcome we must first test, then re-test. The Bronco Fitness Test allows us to estimate player maximal aerobic speed (MAS) at a team an individual level.
📊 Once MAS data is recorded we can individualise aerobic training methods to increase player aerobic endurance.
✅ It's important to test, then re-test in order to objectively quantify results. Furthermore this reafirms player and coaching staff buy in to the program and process.

Address

790 Nicklin Way
Sunshine Coast, QLD
4551

Opening Hours

Monday 5am - 8pm
Tuesday 5am - 8pm
Wednesday 5am - 8pm
Thursday 5am - 8pm
Friday 5am - 5pm
Saturday 9am - 12pm

Telephone

+61412805944

Website

Alerts

Be the first to know and let us send you an email when Matt Rutzou Applied Exercise Science posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Matt Rutzou Applied Exercise Science:

Shortcuts

Share

Category