Tushar Bhangale Coaching

Strength and Conditioning

We hear the 2 terms of Strength and Conditioning a lot. But what exactly is the difference between them?

In simple terms, conditioning is the application of the gained strength to the necessary sport to optimize cardiovascular performance in various ways.

Strength training focuses on increasing physical strength through exercises. It aims to build muscle mass, decrease the fat percentage, strengthen bones and joints, lower cholesterol, and improve overall lifestyle. On the other hand, conditioning is geared towards enhancing cardiovascular performance by engaging in exercises. It aims to improve the heart's efficiency, lower blood pressure, reduce cholesterol, and enhance overall heart health.

Let's imagine endurance running. Here, Strength training focuses on improving muscular strength and force-generating capabilities, which are crucial for generating ground reaction forces and torque during running. This type of training helps runners apply larger ground reaction forces per foot contact, leading to improved running speed and better tolerance of forces throughout the body. On the other hand, conditioning, which includes endurance training, aims to enhance cardiovascular performance and running economy. It improves the heart's efficiency and reduces the bioenergetic demand of running. Conditioning helps runners perform a greater amount of mechanical work with equal or reduced muscular chemical expenditure, ultimately increasing running speed and overall endurance.

Thoughts?
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Follow 🔔 for Endurance Sports Science 🏊‍♀️🚴‍♂️🏃‍♀️ and Preventive Health insights.

To explore the services I offer, you can visit my website https://lnkd.in/dBds3XiB.

In case of any further queries, drop me a note.

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If you're thinking about getting into triathlons, you may be wondering how much experience you should have before starting. Let's catch up on what you need to know and what skills you should have before diving into triathlons.

Watch this video to learn more about starting your triathlon journey!

https://youtu.be/uoljmKC-ZSo?si=r51AAw09Qy-89hns

How much experience should I have while starting into Triathlons If you're thinking about getting into triathlons, you may be wondering how much experience you should have before starting. In this video, we'll discuss what...

Why do some athletes struggle through Ironman races, plagued by injuries and endurance issues? It all boils down to one crucial factor: how your movement originates during swim, cycling, and running.

Many athletes miss the mark by letting their movements kick off from the knees rather than the powerhouse—the hips. This not only invites potential injuries but also compromises your endurance in the long haul.

On the bike, it's easy to fall into the trap of relying on your knees to drive you forward. But remember, it's the hips that pack the real punch. By channeling your movement from this core region, you tap into a wellspring of endurance and strength.

The question that intrigues many newcomers to running is: "Does running hurt knees?" Not if you let your hips take the lead! Your hips are the unsung heroes of endurance racing, capable of generating immense power and keeping you grounded for the long haul.

Your hips are the command center for your body's endurance engine. Connected to the pelvic girdle, they serve as the epicenter of power generation, far surpassing the capabilities of your knees.

When your movement originates from the hips, you're not just activating those muscles—you're also calling upon the mighty glutes and other essential powerhouses. These muscles are built for the highest endurance, unlike the smaller muscle groups that kick into gear when the movement starts at the knees.

So, master your movement, starting from the hips. By doing so, you'll harness the full potential of your body's endurance capabilities, leaving injuries and setbacks in the dust.

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Follow 🔔 for Endurance Sports Science 🏊‍♀️🚴‍♂️🏃‍♀️ and Preventive Health insights.

To explore the services I offer, you can visit my website https://lnkd.in/dBds3XiB.

In case of any further queries, drop me a note.

lnkd.in

In the land of diverse cultures and ancient traditions, the Ironman 70.3 event has captured the imagination of fitness enthusiasts and adventure seekers alike. With its blend of physical prowess and mental fortitude, the race has become a symbol of resilience and grit in the Indian sporting landscape. As more Indians embrace the thrill of triathlon, the Ironman 70.3 stands as a beacon of inspiration, beckoning athletes to rise to the challenge and conquer new horizons.

https://tusharbhangale.medium.com/mastering-ironman-70-3-training-in-india-22068926e655

Mastering Ironman 70.3 Training in India Welcome to the exhilarating world of Ironman 70.3, where endurance meets determination, and triumph is measured in kilometers conquered. In…

Imagine a world where your fitness journey, from your first
run in the park to that ambitious target to break the record, was all under one
roof for everyone on your team. No guesswork. No miscommunications. Just clear,
concise data there for strategizing and improvement.

This is not a fantasy. Artificial Intelligence (AI) and Blockchain can make it a reality!

Let's talk about why you should care:

➡️Unified Athlete Data: The usage of
blockchain can allow athletes to have their data available centrally. This
means all their reports, testing results, personal bests, and training logs,
feedback reports, injury statuses, and many other things are available at a
central location which can be shared with necessary individuals.

➡️Intelligent Data Usage: Club
this data with an AI system that can be provided with questions to provide
meaningful information when it matters the most.

I always emphasize the team behind the athlete's
development. Each individual on this team should have access to the necessary
data that they can use to build strategies for athletes in their respective
areas by combining insights from various experts.

For example, many athletes don't know what to share with their physios when injured. Also in most cases when physios ask for their current training program, it has been discussed orally which has the potential risk of miscommunication of a couple of things. If physios have access to data for all training, with the help of AI there can be systems that can fetch all the data and give necessary information to them when asked the right questions. Physios still can ask further questions to athletes if needed and assess them to develop a treatment strategy. A more effective approach than simply asking athletes what and what not because many don't even mention history from their childhood or earlier days which are sometimes important in many cases to treat these injuries.

Let's say this athlete moves from one coach to another. Currently,
in such cases, coaches barely have any access to past data unless athletes have
maintained the training log. Blockchain can solve this.

Numerous problems can be addressed by AI and Blockchain
together in the fitness industry.

Just imagine how these advancements will change the way we approach fitness!


Thoughts???

It has been majorly observed that in the recreational industry for endurance sports like Triathlon, Running, and similar ones, the major focus always goes on to how much volume should I do to finish this race or how much time I need to commit. Unfortunately, the real scenario is the least focus goes towards developing the necessary skills. So what do we do here?

Many focus solely on the "how much" aspect—how many miles to run, how many laps to swim, how many hills to conquer. But it's not the full picture.

Sadly, skill development often takes a backseat. Yet, it's crucial for both pros and recreational athletes. Ignoring skills can lead to performance plateaus and even injuries.

Instead of an either-or scenario, let's strike a balance. Recognize that training isn't just about logging hours; it's about honing skills too.

Endurance sports aren't sprints; they're marathons. Success comes from a gradual, sustainable approach considering volume/intensity and skill development.

There's no one-size-fits-all formula. Your training regimen should reflect your unique lifestyle, abilities, and goals.

Pros invest years in skill development before ramping up volume/intensity. Recreational athletes shouldn't skip this crucial step either thinking "Oh yeah that's just my hobby, I am not a pro nor do I want to be".

Skills aren't just for show—they're your shield against injuries and key to unlocking peak performance.

Remember, finding your balance is the key to unlocking your full potential in endurance sports. It's not just about how far or how fast you go, but how well you move.

Preparing for the Ironman 70.3 isn’t just about physical training — it’s also about financial preparation. By understanding the cost components and investing in the right equipment, you can set yourself up for success on race day. So lace up your shoes, pump up your tires, and get ready to conquer the Ironman 70.3! Let’s check the various components that go into calculating the estimated cost for an Ironman 70.3.

https://tusharbhangale.medium.com/how-much-does-it-cost-to-do-an-ironman-26281e54f280

How much does it cost to do an Ironman? Welcome to the exhilarating world of Ironman 70.3, where endurance meets determination and triumph! The Ironman 70.3 event, also known as a…

Athlete development is the process by which individuals progress through various stages of physical, technical, tactical, and psychological growth to maximize their athletic potential and performance. It involves cultivating, nurturing, and refining the full spectrum of skills that athletes require for their respective sports. These skills, regardless of their size or apparent significance, are crucial elements in achieving excellence in their chosen discipline.

Some key components:

1. Physical Development: This involves the improvement of physical attributes such as strength, speed, endurance, flexibility, coordination, and agility. Athletes undergo specific training programs tailored to their sport and individual needs.

2. Technical Development: Athletes learn and refine the specific techniques and skills required for their sport. This includes aspects like proper form, shooting techniques, ball control, and other sport-specific skills.

3. Tactical Development: Athletes develop an understanding of the strategies, tactics, and decision-making processes relevant to their sport. They learn how to read the game, anticipate opponents' moves, and make effective decisions under pressure.

4. Psychological Development: Mental strength, focus, resilience, confidence, and goal-setting are crucial aspects of athlete development. Athletes work on developing a strong mindset that enables them to overcome challenges, handle pressure, and perform at their best during training and competition.

5. Nutritional and Lifestyle Factors: Proper nutrition, hydration, rest, and recovery are essential for optimizing athletic performance and supporting overall health and well-being. Athletes learn about the importance of balanced diets, hydration strategies, sleep habits, and stress management techniques.

6. Long-Term Athlete Development (LTAD): LTAD models provide a framework for guiding athletes through progressive stages of development from childhood to adulthood. These models take into account the physical, psychological, and social needs of athletes at different stages of growth and development.

This process is continuous and enduring, spanning years of dedicated effort and perseverance.

Undeniably, it is not an easy journey; it demands an immense amount of patience, perseverance, and resilience. Should any of these qualities falter, the trajectory of progress may veer off course. However, the investment of an athlete's entire lifetime into this pursuit is unquestionably worthwhile. Beyond enhancing performance in sports, this developmental journey also imparts invaluable skills applicable to everyday life, including the professional realm for working athletes.

Are you aiming for a powerful finish in your 70.3 endurance races? Our latest YouTube video delves deep into the crucial role of movement in elevating your performance!

🔑 Key Takeaways:
✅ Learn the importance of technique in enhancing endurance.
✅ Discover practical tips to incorporate proper movement into your training regimen.
✅ Understand how patience and consistency pave the way to success.

Check it out here-
https://youtube.com/shorts/oJS0hB3dahU?feature=share

Finish strong for a race using Movement Endurance In this video, we'll tell you how to use Movement Endurance to finish strong for a race. Learn techniques to help you push through the last stretch and achie...

Ever heard this dialogue around you?

Person: "Thanks, but I don't want cake for now."
Colleague: "Lol, just eat it buddy, a piece of cake will not make you fat or lose your fitness. Just eat for now and run double the time or distance to make it burn."

This scenario happens all too often, doesn't it? It's a common scene: you decline the cake, and suddenly everyone turns into a fitness coach. But hold up, there's more to it than meets the eye!

- When someone declines that slice of cake, they have their reasons. It's not just about the calories or fitness goals. They might have their own rhythm, their own balance.

- Let's stop with the unsolicited advice, shall we? It's not just about the cake or the calories. Everyone's journey is unique, and maybe, just maybe, they've got it figured out.

- There's a science behind nutrition. It's about how, when, and what we eat. Maybe, just maybe, our friend saying "no" understands this better than the one offering the slice.

- Adjusting the workout just because the person had a slice of cake? That's like saying I'll drive twice as far to make up for the gas I used. Our body needs consistency and balance, not punishment.

So next time someone says, "Thanks, but I don't want cake for now," let's give them a thumbs up instead of advice. Who knows, they might just be onto something!
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Follow 🔔 for Endurance Sports Science 🏊‍♀️🚴‍♂️🏃‍♀️ and Preventive Health insights.

🌐Check my website here https://lnkd.in/dcXRiuzF

🎙️Podcast for Running Science - https://lnkd.in/diQbdexA

LinkedIn This link will take you to a page that’s not on LinkedIn

Unlock the secrets of triathlon transitions. Learn strategies for seamless shifts from swim to cycle to run. Elevate your racing with expert insights.

https://tusharbhangale.medium.com/unraveling-the-challenge-transitions-in-triathlon-racing-acfb3a139d96

Unraveling the Challenge: Transitions in Triathlon Racing Triathlon, a test of endurance and versatility, stands as a multisport discipline that pushes athletes to their limits. Comprising…

Most of today's chronic illnesses come from our fast-paced lifestyles, harboring some not-so-great habits along the way.

The easiest solution? Lifestyle change! It's like a mini-revolution in your daily routine, aimed at transforming bad habits into stellar ones. Think diabetes, high BP, heart issues... You name it!

Science-backed and proven, this approach spells long-term relief. But It demands time, a mindset makeover, and effort. Sadly, not everyone's signing up for this long-term approach and seeking shortcuts.

Rather chewing the pills is preferred a lot! Quick, easy, and no sweat required. Wrong! While they offer temporary relief, they're not your lifetime remedies. They're more like a Band-Aid on a bigger wound.

A hospital scene where doctors play dual roles - prescribing meds and nudging towards lifestyle tweaks. But many patients treat lifestyle advice like a souvenir, leaving it behind once they're out the door.

Pills have their place, no doubt. But they're not the Holy Grail for lifestyle-induced chronic illnesses.

It's time to ask yourself: Do you want to keep struggling with the condition over time or rather go out of your comfort zone to do good to your body?

Dive into the intricacies of enhancing your endurance performance! Recently in one of the webinars, we delve into the importance of integrating quality movement techniques to bolster your endurance levels. Learn how to refine your running form and develop sustained endurance over time.

Discover the secrets to maximizing your potential by mastering the art of precision movement.

Check out the video
https://youtube.com/shorts/BfqpJMPbQcU

Building the form endurance In this video, we're discussing how to incorporate quality movement into your running and endure that to build a form of endurance over the period. If you fo...

Freestyle Stroke Correction Workshop

Date - 18 Feb 2024 Sunday
Time - 12:30-2:30 PM
Duration - 2 hours

Venue - Divisional Sports Complex Swimming Pool, Yerwada
https://maps.app.goo.gl/VkUbnnMyYY7XYRhX7

Sign up at - https://www.cognitoforms.com/SculptingYouStrong/WorkshopRegistration

Modern running training often gets bogged down by unnecessary complexity, focusing on gadgets, metrics, and advanced techniques before mastering the basics.

Here is an article that advocates for a simpler approach, prioritizing consistency, proper form, and a balanced mindset for long-term success and enjoyment in running.

https://tusharbhangale.medium.com/unlocking-simplicity-in-running-training-e5b517122b76

Unlocking Simplicity in Running Training In today’s fast-paced world, the art of running training has become increasingly complex. Yet, there lies an undeniable beauty and…

As I reflect on my journey in coaching, one principle stands clear and unwavering - it's all about the trainee. Many might assume that coaching is simply an exercise in passing down our achievements and experiences. In reality, effective coaching revolves around understanding the unique challenges of each trainee and facilitating solutions using their intrinsic strengths.

Every individual brings with them a distinct set of dreams, abilities, and obstacles. As coaches, we must adopt a learner-oriented approach rather than dwelling on our accomplishments or applying generic solutions based on personal experiences.

🌱 Empathy over Expertise: Our role as coaches hinges deeply on empathy - delving into their perspective to better comprehend their concerns.

✏️ Customization over Standardization: An 'one-size-fits-all' approach seldom works while dealing with diverse minds; customization lies at the core of effective training.

💪 Enabling over Imposing: The goal of any coach should be to enable trainees to unlock their potential rather than imposing what we think is best for them based on our experiences.

Here are couple of pointers:

-Dive deep into understanding their fears.
-Listen to learn; don’t listen to respond!
-Put that problem-solving hat on! Support them as THEY figure out their own unique answers.

Park that ego at the door. 🚪 The star player here is not YOU but THEM!

In essence, good coaching isn't about illuminated pasts but illuminating paths - nurturing growth through insight-driven support tailored specifically for each learner's journey.
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👉 If you are looking to learn "How to Run" or "Improve your running technique", the next batch of "The Ultimate Running Technique Program" a 6-week program is starting on 4th Feb 2024. Whether a beginner or an experienced runner, this program is designed to take your running to new heights.

✅More details here along with a sign-up form if you are keen to join in.
https://lnkd.in/dcXRiuzF

❓Don't hesitate to reach out in case of any questions.

Kicking off your Triathlon journey?

Dive into this latest video where I discuss the crucial role of movement in your training.
Say hello to a successful start! 🏊‍♀️🚴‍♀️🏃‍♂️💨

https://youtu.be/9EHEI3DOzhU?si=1cH-GbMIQZn9KqrK

Things important while starting into Triathlons In this video, we're discussing some of the important things while starting into Triathlons - Movement. From the beginning of your training, we'll discuss so...

Every endurance athlete understands the feeling of signing up for a marathon or a long-distance triathlon, aiming for the stars and beyond. But have you ever stopped to appreciate a well-run 5K or a speedy 10K?

Many endurance enthusiasts believe that longer is always better. The mantra goes, "the more, the stronger." However, Let's not forget that running a quality short-distance race is equally challenging.

Many short-distance athletes might relate to this statement, "Why not try a longer race?" Let's not forget that acing 5K or 10K requires a different set of skills and mental toughness. It's not just about covering the distance; it's about the quality of training and mastering various energy systems. And shorter distances are not only for younger ones or competitive federation athletes, It can be picked up by anyone and everyone.

Shorter distances offer a chance to diversify training, preparing the body for future challenges. It's an opportunity to see where you stand in the grand scheme of the running world. Setting immediate goals for marathons without building a solid foundation is like expecting a skyscraper without laying a strong base.

Especially for those juggling corporate life and running shoes, setting the bar too high too soon can lead to vague expectations. Shorter distances might seem underrated, but they are crucial in building that foundational strength. It's about laying the groundwork first, step by step.

So, respect every distance and understand that everything has its challenges. Let's break free from the distance obsession and celebrate every stride, whether it's a sprint or a marathon.

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👉 If you are looking to learn "How to Run" or "Improve your running technique", the next batch of "The Ultimate Running Technique Program" a 6-week program is starting on 4th Feb 2024. Whether a beginner or an experienced runner, this program is designed to take your running to new heights.

✅More details here along with a sign-up form if you are keen to join in.
https://lnkd.in/dcXRiuzF

❓Don't hesitate to reach out in case of any questions.

If you are tired of feeling like you're running, but constantly worried about your next injury, stuck at a point, or simply don't know how to run with the right movement patterns, you're not alone.

Many runners make common mistakes in their form that can lead to pain and setbacks. But you can fix your form and run stronger and healthier than ever before.

In my "The Ultimate Running Technique Program" for which a new batch is starting soon, you will learn to:

* Learn the proper mechanics for efficient and injury-free running
* Get personalized drills and coaching to help you make lasting changes
* Pre-post running technique analysis

In just 6 weeks, you'll see a noticeable difference in your form. You'll be running with more confidence and less pain.

Ready to take your running to the next level? Check out the program details below with sign up form-

https://www.sculptingyoustrong.com/runningform

❓Don't hesitate to reach out in case of any questions.

When we engage in physical activity, do we do it purely to see the number on the scales decrease or increase? While there's nothing wrong with weight-based goals, should these be our primary driving force behind embracing fitness?

The intent with which you approach anything in life matters significantly. Many people exercise solely because they want to lose or gain weight. But what if we shift our focus from the outcome (i.e., weight loss/gain) and concentrate on the benefits that exercise provides to our body? Things indeed start to change dramatically!

Exercise is not just about shedding pounds; it’s about fostering a healthier lifestyle – mentally and physically. It's about filling your lungs with fresh oxygen during a morning run or feeling stronger after lifting those weights. As any human needs Home, Food, and Shelter as their basic needs to survive, any human body needs exercise, nutrition, and sleep as its basic needs to maintain its health.

Relishing this process is far more fulfilling than merely exercising because you have to alter your body size! I would like to mention few beutiful lines said by Lord Krishna in Bhagavad Gita:

कर्मण्येवाधिकारस्ते मा फलेषु कदाचन। मा कर्मफलहेतुर्भूः मा ते सङ्गः अस्त्वकर्मणि।। (अध्याय 2, श्लोक 47)

अर्थ: आपका अधिकार केवल कर्म करने में है, फल की चिंता कभी न करें। केवल फल की इच्छा से कर्म न करें और कर्म में आसक्त न हों।
Meaning: "Your right is only to perform your duties; you don't have any rights over the results.”

फलकाङ्क्षी नृपो नित्यं यत्र तत्र च पीडितः। सङ्गच्छिन्नस्य का स्पृहा स कर्मफलहेतुः।। (अध्याय 5, श्लोक 49)

अर्थ: जो व्यक्ति फल की इच्छा करता है, वह हर जगह दुःखी रहता है। जिसने आसक्ति को काट दिया है, उसका क्या दुख है? वह वही काम करता है जो उसे करना चाहिए।
Meaning: “A person who has given up attachment rejoices without desiring rewards and doesn’t feel uncomfortable while doing so."

Applying this principle of Karma Yoga to our physical wellness journey can profoundly impact how we perceive exercise and its outcomes.
We naturally become calmer knowing that every effort made today encourages a healthier future self.

So let's shift how we perceive exercise. Instead of an act tied exclusively to body image issues - let’s cherish it as an energizing interlude that keeps us healthy & happy! After all, isn't joyfulness simply another form of success?

Thoughts are welcome in the comments.
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👉 If you are looking to learn "How to Run" or "Improve your running technique", the next batch of "The Ultimate Running Technique Program" a 6-week program is starting on 4th Feb 2024. Whether a beginner or an experienced runner, this program is designed to take your running to new heights.

✅More details here along with a sign-up form if you are keen to join in.
https://www.sculptingyoustrong.com/runningform

❓Don't hesitate to reach out in case of any questions.

Feeling incredibly humbled and overjoyed!🎉

I'm thrilled to see that my article has resonated with so many, consumed by over 8,049 people on LinkedIn!

A heartfelt thank you to each one of you who took the time to engage with my work. Your support is what fuels my passion for sharing knowledge and insights. Every view signifies a connection made, a lesson shared, and a step forward in our collective professional journey.

A huge shoutout to LinkedIn for being the platform that not only allows but encourages this exchange of wisdom and experiences. It's a privilege to contribute and make a positive impact on the lives of professionals across the globe.

Discover why year-end assessments are vital for business growth and personal development. Learn effective strategies for success in the coming year.

https://tusharbhangale.medium.com/year-end-assessments-key-for-growth-9c7944f400a6

Year-End Assessments: Key for Growth Year-end assessments, as the term suggests, are comprehensive evaluations conducted at the close of a fiscal year. They are a holistic…

This is a late post as I took a break from social media last week to sit and be with myself.

Seeing off the 2023, Wish you all a pleased and successful new year.

My 2023 was average.

I learned many things from the mistakes I made and these are my areas to focus on in 2024.

In terms of networking, it was an amazing year for me as I met some of my mentors and some partners to work with those who share similar thoughts to make a change.

I am grateful for each of my athletes, mentors, partners, and whoever else in the journey of 2023 that has made me learn by working with them and allowed me to expand my knowledge in terms of Sports Science, Entrepreneurship, Business Building, Business Automation, Blockchain, and Artificial Intelligence.

There were lots of discoveries and learnings made throughout the journey which taught me more about myself and my businesses to work on in the upcoming year. And I am eyeing things in 2024 on the same lines.

I hope you all had a great 2023 and an outstanding start to 2024.

Once again have a great time in future 2024 and I am signing off from this post.