DeakHeads - The TRIAX Performance Podcast

TRIAX 180 #3: SSGs vs Interval Running

The days of running continuous laps of the oval to build your aerobic capacity are over (thankfully). Gone are the days of pounding laps around the tan or running around your local suburb in the hope you can "train in the midfield group".

If you're a team sport athlete who competes in sports such as Australian Rules, Soccer or Rugby League, Small Sided Games (SSGs) or intervals are usually programmed to improve your aerobic capacity.

However, within the past few years the rise of small sided games in team sport trainings has many sport scientists/strength & conditioning coaches pondering whether they need to included conditioning at all in their training programs given the intensities of small sided games and the many advantages SSGs provide in terms of skill execution.

Intervals will provide you with a consistent and solid overload response that will undoubtedly boost your aerobic capacity, but running monotonous intervals isn't exactly representative of the movement patterns of demands of most team sports. However, with interval training you have greater control over the distances and volumes run by athletes and you generally know what you are going to achieve in each training block. Plus interval shuttles are a lot easier to progressively overload!

Small sided games for aerobic capacity have the benefit of incorporating skill executing in the drills as well as the physical conditioning. Obviously these drills are more attractive to coaches as athletes are still executing skills under fatigue and are not just continually running with no stimulation. SSGs also provide a sense of competition and can also help replicate the movement demands found in matches. SSGs are harder to overload however, which may limit how much benefit is reaped in terms of aerobic capacity.

So then.. In the third episode of TRIAX180 Damon and Rob debated whether we should use SSGs or interval running to improve the aerobic capacities of our team sport athletes. Sean is on the sideline after having a poor run in the debating arena and will adjudicate the event.

TRIAX 180 #2: Ice vs No Ice for Recovery

The use of ice in sport is almost as popular as putting it in your drink. But does ice actually help our recovery or is it all one big placebo effect that isn’t working for us anymore?

Commonly when you've suffered an acute injury, you're told to ice it or put some ice on it. Similarly, for exercise recovery, athletes are routinely seen down at the local beach, swimming pool or in the ice bath as a form of recovery.

But does ice actually work? Does it help athletes recover from training or competition?

Well, currently there is no consensus evidence within sport science research that suggests ice provides a positive impact upon recovery. The current literature is inconclusive and lacking in terms of objective findings on the efficacy surrounding the use of ice. Subjectively, within the literature we know that ice may reduced the perception of pain in athletes and may also reduce levels of inflammation.

However, we also know that the use of ice could delay the muscle healing and regeneration through the reduction in inflammation. So do we use ice directly after our exercise session or are we just prolonging the recovery period?

In the second episode of TRIAX180 the TRIAX team debate the effectiveness and use of ice in recovery. In the words of vanilla ice, we’re talking about ice ice baby.

TRIAX 180 #1: Time Trial vs. Yo-Yo Test

10 years ago the Beep Test was all the rage to assess the aerobic capacity of team sport athletes. Now in 2021, the Yo-Yo Intermittent Recovery Test and the Time Trial are used by clubs across the planet.

But which test is best? Is the Yo-Yo the best aerobic fitness test given it's rest breaks and intermittent nature? Or is the time trial better given it's continuous nature and the ability to reach high VO2 max outputs?

In the debut episode of TRIAX180, the TRIAX boys debate the topic of which aerobic fitness test is best. Typically the Yo-Yo test is better suited to athletes of Rugby League, Rugby Union, Soccer and Australian Rules, but plenty of Aussie Rules teams love the 2km Time Trial

Team Time Trial is led by Sean, who loves getting the trundle wheel out and measuring out a 2km Time Trial. Whilst the Yo-Yo intermittent recovery team is led by Damo.

In what is an exciting new series from TRIAX Performance, we are ecstatic to bring you some hard hitting, factual debates with a few personal attacks and elements of banter thrown in. Each TRIAX team member has 3 x 30s rounds, heavyweight-boxing style to convey their arguments to win each round. Best of out three rounds wins the debate which will be judged by Rob in this edition and also by you in the comments below.

Each week a new TRIAX180 debate will premiere so be sure to subscribe and like to avoid missing out on the latest content! Any contentious issues in sport science and strength and conditioning will be discussed so if you have any suggestions then please let us know!

EPISODE 10: Training Over Xmas and New Years

In this final episode of 2020, Damon, Rob and Sean talk about some exercise trends they noticed over lockdown and the increasing prominence of home gyms and home workouts. The boys also take some time to discuss how to appropriately manage your training over the Christmas and New Years break so you are ready to roll when pre-season training starts back.

EPISODE 9: Are Smart Watches Worth Buying?

In Episode 9 of the DeakHeads podcast, the TRIAX boys discuss all things smart watches when it comes to exercise and training. Smart watches are a great tool to track training but come with some potential accuracy issues regarding the metrics they record

EPISODE 8: How to Program Aerobic Training

In Episode 8 of the DeakHeads podcast, the TRIAX boys talk about how to program aerobic training by using Rob as a case study. The discussion revolves around the initial testing process, designing the program, executing the program, and through to re-testing again

EPISODE 7: Building Your Aerobic Tank

Join the TRIAX boys in Episode 7 of the DeakHeads podcast as they discuss the best ways to calculate your aerobic capacity and how this translates to appropriate prescription of several aerobic training methods

EPISODE 6: Gyms Are Back!

With gyms set to open back up in Melbourne over the coming days, Damon, Rob and Sean discuss some principles to follow when you get back to pumping the iron that will ensure you see some great long-term results

EPISODE 5: Sport Science Mythbusting

Damon, Rob and Sean put their mythbusting caps on and discuss some common misconceptions in the sport science industry. Being over-qualified personal trainers, injecting athletes with shady supplements, and being "jacked" are just some of the myths you will hear

EPISODE 4: Grand Final Week

With the upcoming AFL and NRL Grand Finals, Damon, Rob and Sean discuss a variety of topics surrounding grand finals including Rob's current involvement with the Melbourne Storm, personal grand final triumphs and favourite grand final memories over the journey