Thursday, November 29, 2012

Increasing Biological Output

Ever since my competitive career (NCAA American Football) ended in November of 2011, I have been searching for some sort of methodology and means of training that will fit my into my life, around school, work, family, friends and will help me achieve goals, keep me lean and at a high level of preparedness and fitness.

Basically I wanted to continue to be an athlete, without training for anything specific.

What I've discovered through my study and experimentation with my own training program, is that overall goals of the training process should be to increase biological output.

What increasing biological output comes down to is simply improving the working ability of your body's systems as a whole (ergo organism). 

This-as I've come to realize from the readings of Dr. Yuri Verkhoshansky, Charlie Francis & Mel Siff, along with seeing the practical examples from coaches such as James Smith, Buddy Morris & Mark McLaughlin-can be done in MANY, MANY different ways.

You do not have to squat, bench press, deadlift, do the Olympic lifts, or any other specific exercise (mean) in order to increase your biological output.  What you must do in order to increase biological output is to perform physical activity, in specific parameters, that will elicit specific biochemical, morphological and physiological adaptations.

These include:
-Increase in total amount of creatine phosphate 
-Larger number of mitochondria in the cells (and increase in size via hyperplasia)
-Faster splitting of ATP into creatine phosphate and inorganic phosphate 
-High oxidative capacity of both fast and slow twitch muscle fibers 
-Hypertrophy of muscle fibers and immune cells
-Parasympathetic dominant autonomic nervous system
-Faster neural drive from the CNS 

This is an incomplete list of the desired general adaptations for an organism (athlete).

When you have no TRUE goals or objectives in your training because you have no governing sporting rules (or personal goals) that require specific adaptations, your only goal should be to increase your biological output.

For instance, I have no desire to compete in powerlifitng, Olympic lifting, bodybuilding, CrossFit, or play any team or individual sport now that I am no longer competing in American Football; however, I want to be strong, fast, powerful, have great stamina (work capacity) and endurance, that is why I turn to biology in order to govern my training process.

YouTube Channels

I currently update two YouTube channels quite frequently.

One is for the team at Waynesburg University in which I post different videos of the football players training.

The other channel is my own personal account in which I post my own training; mainly for keeping track of my PR's in all of the different exercises I perform.


My name is Ryan Williams.

I am currently a physical preparation coach at Waynesburg University for the American Football team.

Over the past four years I studied Exercise Science and Biology at Waynesburg University; I also played football and assisted with the strength and conditioning department during my spare time.

This blog is going to do be dedicated as a platform for me to synthesize my thoughts on everything pertaining to physical preparation for all sports, sports training, sports psychology, nutrtion, philosophy, and anything else I find interesting along with a log for my own personal training as I still actively train consistently with different goals for strength and aesthetics.

All of the opinions expressed in this blog are mine personally, they do not reflect the opinion of any institution or company.