Unleash your kinetic energy: trainer Wayne Lombard

Amping up the need for speed and agility, a trainer elaborates on why a trainee’s psychology is as important as her physical training.

This 32-year old high-octane trainer, Wayne Lombard is young, energetic and focussed. Being passionate about sports since his childhood, he completed his UG degree in Sports Science, followed by an Honours degree in Biokinetics (Exercise medicine and rehabilitation specialty) from University of KwaZulu-Natal, South Africa. He has a Master’s degree in Biokinetics and was head of Strength and Conditioning & Assistant Exercise physiologist, Inspire Institute of Sport, India. In an interview he speaksto us about the National Hockey Womens team, fitness goals and how to unleash kinetic energy.

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Wayne Lombard, the Lead Scientific Advisor, Senior Women’s National team, Hockey India

As scientific advisor what is your approach to training players?

I have worked with athletes from many different countries both men and women. Before, answering your question on training women, I would like to talk of the key principle I follow with everyone and anywhere round the globe.

I want the athlete to buy-in to my methodology. My approach is such that places the person first and then his profession, in this case, athletics. This allows me to create an environment in which my athletes feel comfortable. I put their needs first, treat them like human beings first. They then start to believe in the process as well as reap the rewards of the hard work that ensues. My approach to training is fundamentals first.

Is it difficult to train women becasue of their complex physiology?

Training female athletes is indeed more complex due to their physiological and anatomical makeup, but to be honest, even male athletes are complex (only in different ways). Due to differences in physiological conditions, women athletes could have hormonal considerations that need to be accounted for. These factors sometimes increase the risk of injury and create other health issues, hence, they need specific advice. The good thing is female athletes are planned and organised in their approach. As far as work ethic or ability to get better, faster and stronger, is considered, it is all there, but just needs to be nurtured the right way. If guided in the right manner, they can achieve what they want.

How do you design a performance program?

Basics are important followed by individual body dynamics.

There are very few differences when designing a performance program. Generally, I would have a longer preparation phase before progressing to more advanced training blocks. As it is best for the body to understand something is coming up and not to shock it with an avalanche.

The difference in these programs are based on parameters of strength differences, muscle mass distribution around the body etc. When designing for female trainees, an important aspect to consider is their biomechanics. One primary area that I focus on is their knee joints as females have a wider pelvic bone causing a greater knee valgus (inward angle/knock knees). This increases their risk of ACL (knee ligament) injuries (some research has shown that females can be two to ten times more likely to sustain an ACL injury compared to male athletes).

What is the role of diet?

with regard to nutrition, athletes must eat according to the energy requirements of their relative training cycles. No two bodies and their requirements are same. However, the go to specifics are to have foods rich in iron, calcium, magnesium, vitamin D, as these could be found in low concentrations in female athletes. They need to firstly improve their nutrient intake through food and, only if, they are unable to do so should they get it through supplements under right guidance.

Is it important to raise the bar for your trainees?

It is extremely important. If I do not push the envelope for them they probably will never understand how much potential they have. Ultimately my goal is to gradually make them realise that they can go further than they ever thought. I guide them, set their benchmarks, and hopefully, get them to the point where they understand their bodies better than anyone else. It is at this point that they are able to take ownership of their training and be their own greatest asset in their preparation and during competitions. All said and done, challenge them constantly.

If I do not push the envelope for them, they probably will never understand how much potential they have.

What are the latest training methods you have introduced?

I believe in doing the simple things well and doing them consistently over time. This is what builds better athletes. I do not preach the “circus acts” that are rampant on social media. As I’m currently completing my PhD, I am up-to-date with the latest research around. I believe in a scientifically sound or evidence based and experience led program. At the end, what matters is my ability to apply the science through my experience as required by athletes coming from different environments that will allow them to get the best out of their hard work and, not my ability to recite text books.

Do you have a protege?

Over the past 10 years I have been lucky to have worked with many really good international level athletes. I do not think it would be fair to name any one or few of them as they all have their own unique qualities.

Does trainee psychology get impacted as a result of physical training? In the larger context of the world, we are grappling with mental illnesses of various kinds. Depression is becoming very common. Do you suggest physical exercise as a means to improve people’s conditions?

There is no doubt that physical activity can stimulate you mentally and improve cognitive functioning. Exercise helps release of dopamine and serotonin. Our brain cells require these, to affect our mood and thinking.

Training does improve the psychology of trainees as they understand how to deal with things in a better manner (there are many aspects to it though).

My personal experience as a trainer also elucidates exercise can counter harmful effects of stress.

However, it is important to note that when it comes to general population, moderate intensity exercise has been shown to have positive psychological effects.

Wayne Lombard with the players of the Indian Hockey Team.

From the December 2018 issue of FHM India.