Wikus x WOD Science Seminar

What:
This is a 3-day seminar where the theoretical aspects of sports science are combined with practical application, focusing on high-intensity sports and functional fitness. The goal is to create an engaging experience for athletes and coaches, providing in-depth theoretical and practical knowledge to elevate your athletic and coaching skills to the next level.

What You Will Learn: 
(See the full program below for more details)

• Energy systems
• Setting up power curves
• Practical application of near-infrared spectroscopy (NIRS)
• Lactate testing
• Understanding VO2max, thresholds, critical power, and Zone 2
• Strategies to minimize the interference effect between strength and endurance
• Nutrition
• Carbohydrates and protein for fueling and recovery
• Designing a nutrition plan for competition

Who Should Take Part:
This seminar is ideal for every coach and athlete who wants a deeper and better understanding of the physiology of athletes in the sport of fitness, and who seeks firsthand experience in testing.

Where:
CrossFit 069, Frankfurt, Germany

Date:
01.11.-03.11.2024

Cost Per Person:
€349

Presenter:
Dr. Gommaar D'Hulst

Language:
The seminar will be held in English.
Das Seminar wird auf Englisch gehalten, Rückfragen können aber auf Deutsch gestellt werden. Wir helfen auch gern bei der Übersetzung, sollte etwas unklar sein. Die Wikus Coaches Max, Alex und Fabi werden ebenfalls vor Ort sein und auch ihren Teil zu einzelnen Themen und zum Gelingen des Seminars beitragen.

Content [Draft]:
The content is a draft. We'll send all participants an email asking for topics we might have missed or things you'd like to see and hear to ensure you get the most out of your weekend.

Friday – Intro
Evening

• Introduction to energy systems (theory)
• Setting up a power curve (practical)
• 10s power, 1 min power, 5 min power, and 20 min power on erg
• Endurance type and explosive athlete

Saturday – Endurance Training and Testing
AM

• Understanding VO2max, lactate threshold, and FTP (theory)
• Exercise testing on the bike using lactate and NIRS (5-1-5 test and standard graded exercise test to exhaustion) (practical)

PM

• What is Zone 2 and its implications for polarized training (theory)
• Do strength and endurance training interfere? (theory)
• Practical session
• Example of good programming: 5 x 3 back squat followed by deoxygenation WOD

Sunday – Nutrition for Workouts and Recovery
AM

• Fueling performance: carbohydrates (theory)
• Fueling performance: protein (theory)
• Practical: Design a food plan for (i) pre-, during, and post-competition (e.g., Semi-finals, Throwdowns, etc.). Design a food plan (one full week) to support resistance training adaptations.

PM

• Nutritional supplements that can enhance performance (theory)
• Guest lecture

BIO:
Gommaar is a sports scientist with a PhD in Sport Physiology and Biology from the University of Leuven, Belgium. Currently based at ETH Zurich, he has an extensive postdoctoral background in studying muscle growth regulation through nutrients and exercise. He has published numerous papers in high-quality scientific journals, making significant contributions to the field. Passionate about making science accessible, Gommaar founded WOD-Science, a content creation platform dedicated to disseminating scientific sports literature to coaches, athletes, and federations.