Adarq.org

Researchers have been looking at the effects of heat on athletic performance for decades, and their results have been consistently surprising. Studies have found that, in addition to an increased rate of perspiration, training in the heat can increase an athlete’s blood plasma volume (which leads to better cardiovascular fitness), reduce overall core temperature, reduce blood lactate, increase skeletal muscle force, and, counterintuitively, make a person train better in cold temperatures. In fact, heat acclimation may actually be more beneficial than altitude training in eliciting positive physiological adaptations, says Santiago Lorenzo, a professor of physiology at Lake Erie College of Osteopathic Medicine and a former decathlete at the University of Oregon. “Heat acclimation provides more substantial environmental specific improvements in aerobic performance than altitude acclimation,” he says. And in contrast to the live low, train high philosophy, we more quickly adapt to heat stress than we do to hypoxia. In other words, heat training not only does a better job at increasing V02 max than altitude, but it also makes athletes better at withstanding a wider range of temperatures.

A 2011 study by a group of researchers in New Zealand also found that overall volume of blood plasma increased at a greater rate when athletes did not drink water during exercise. While some coaches are carefully experimenting with dehydration, Minson and Lorenzo are not because it adds too much additional stress. However, they do say that this type of training can be beneficial because it produces a higher number of “heat shock” protein cells.

2. Koop most commonly recommends that his athletes use a dry sauna immediately after running. “It doesn’t impact training nearly as much as running in the heat, and the effects are similarly positive,” he says. He often tells his athletes to not drink water during these sessions to enhance the effect. Koop recommends spending 20-to-30-minutes in the sauna, depending on tolerance.

3. Koop says that when he has his athletes exercise in the heat—either naturally or by wearing extra clothing to simulate the experience—it will be on a long, slow day for 60 to 90 minutes. The time completely depends on the athlete’s tolerance and previous experience. But he stresses to not do this on a recovery day, because heat training is an added stress on the body. Koop recommends drinking 30 to 40 ounces of an electrolyte drink per hour during these sessions  And for safety, he advises using low-traffic sidewalks and bike paths—not trails.

Andrew do you think if i was fresher i'd jump higher? Hopefully you're right.

Bodyweight(AM): 89.8kg (1st March)
Diet compliance: 0/0 days
Daily Squat: 104/104 days 

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Morning:

Noon:

   BS 7x120, 1x170(PR), 8x140(PR)
   OHP 10x50  

Evening:
    

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Notes:

• So summer is over as of yesterday. I decided to go for my summer goal of a 170kg squat .. it went ok. But probably cost me a rep or two of the actual workset with 140kg. That sucks, i could have forced the issue and ground out two more but at the cost of being too beat up to train normally after today.
• I went to the court straight after and did some  jumps hit probably halfway up on my palm which is around 25" or so. That's disappointing. My friend asked if i can do windmills now .. no.. not even close. After spending teh eintire summer focusing on squat ive got nothing to show for it except being fat and slow and can't jump