Motivating amateur athletes using Self Determination Theory (SDT) Part 2: adopting an autonomy supportive climate.   

The ideal scenario whereby athletes have fully bought into S&C practice and mentally primed to perform is inevitably formed by instilling culture from the principles of SDT which is characterized by Deci and Ryan (1985) as an ‘autonomy supportive’ climate.  This is supported by Pope and Wilson (2012), who reported that coaching styles that empathized and supported their Rugby player’s decisions lead to observations of greater effort exerted during training. Self Determination Theory (SDT) focuses on social factors (e.g. coaching style) that shape the numerous forms of motivation through impressions of psychological needs such as self-determination (autonomy), competence (perceived levels of ability) and relatedness (tribalism) (Vansteenkiste, Ryan, & Deci, 2008). The challenge for the S&C coach will be to implement such a climate whereby adaptive forms of motivation can be nurtured and developed to appease psychological needs (Pagaduan, Kritz, Wilson, & Zealand, 2007). A review of autonomy supportive behaviors has […]

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Motivating amateur athletes using Self Determination Theory (SDT) Part 1: What is SDT?

The strength and conditioning (S&C) coach is pivotal to the development of physical prowess in sport hence central to enabling adaptative forms of motivation to optimize sports performance (Gilbert & Baldis, 2014). As such, the coach needs a comprehensive understanding of motivation to construct a training environment that is sensitive to the elemental motives of athletes (Mallett & Hanrahan, 2004). Motivation can be defined as the direction, level of effort and persistence (Blau, 1993). However, amateur athletes are motivated to train for their sport with different levels of intensity and perseverance (Hollembeak & Amorose, 2005). The challenge for the S&C coach is to create an optimal motivational climate for those that differ in motivational orientation towards their sport and S&C in a broader aim to improve relative performance (Mageau & Vallerand, 2003).  Despite that there may be abounding reasons to appropriately engage amateur athletes, it could possibly originate from the […]

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WHY LESS IS MORE

It is all about achieving your goals when it comes to the bootcamp. Whether that is to burn fat, gain lean muscle, train for your sport or just break through that plateau in the gym, they all carry equal importance. Through dedication and hard work, the secret to success ultimately comes down to the individual and their ability to master two key concepts in a training environment: focus and Intensity. It is no secret that our ability to focus dictates our level of quality not just in fitness, but in life. How much time do we waste? How many of us focus more closer to a deadline thus producing more work? It is well known that our innate ‘fight or flight’ instinct primes the body for exercise (and concentration) with increasing adrenalin levels. A shorter, quality and intense workout of just 20 minutes taps into this enabling one to give it their […]

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Protein Stripped Bare.

It is a well known fact among athletes, fitness enthusiasts and those in the sporting world that eating well is as important as training right if they’re to achieve their goals and ambitions. There are some exercise scientists that would go so far to say that nutrition would account for 80% a successful training program to achieve optimum performance and health benefits. You cannot out train a bad diet! As far as the macro nutrients go (protein, carbohydrates and fats), protein is crucial. While all three are obviously essential, ask anyone following a diet for training (or aesthetics) if they take low levels of protein to look good, most would say no. As readers will remember about how HIIT increases lean muscle which also improves insulin sensitivity, protein intake is an important factor to this. This first part on Protein Stripped Bare will aim to draw upon important points based […]

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High Intensity Interval Training

  The picture illustrates the training outcomes of two athletes at the extreme ends of their sports; a marathon runner (slow steady state cardio) and a 100m sprinter (high intensity interval training). Although there is a clear difference in age, body types and genetics, the difference is revealing. This blog will state why high intense interval training is a far quicker and more effective way of burning fat compared to steady state cardio transforming you to a whole new fitness level in half the time. High Intensity Interval Training (HIIT).  High Intensity Interval Training involves integrating very intense spells of exercise with low intensity exercise.  What is Slow Steady State? Steady state cardio involves running, cycling or any form of cardio related exercise for an extended period of time at a more or less consistent pace. Steady State Cardio Vs High Intensity Interval Training (HIIT) Steady state cardio is popular amongst the […]

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