docadvanced speed demon - CricketStrength.com
download 
Report Transcription
advanced speed demon - CricketStrength.com
The unique guide to increase strength, power & pace and reaching you maximum potential Steff Jones ADVANCED SPEED DEMON Presented by Cricket Strength (READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL) I understand and acknowledge that there are risks involved in participating in any exercise program and / or any exercises contained within this manual in consideration for being allowed to utilize the information in this manual; I agree that I will assume the risk and full responsibility for determining the need for medical clearance from my physician and obtaining such clearance, the safety and/or efficacy of any exercise program recommended to me, and any and all injuries, losses, or damages, which might occur to me and / or to my family while utilizing the information in this manual to the maximum extent allowed by law I agree to waive and release any and all claims, suits, or related causes of action against the Cricket Strength team, Steffan Jones or Ross Dewar for injury, loss, death, costs or other damages to me, my heirs or assigns, while utilizing all the information or partaking in the exercises contained within this manual. I further agree to release, indemnify and hold the Cricket Strength team, Steffan Jones or Ross Dewar from any liability whatsoever for future claims presented by my children for any injuries, losses or damages. You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this manual is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this manual, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this program are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program. If you experience any light headedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, GAME READY SPEED DEMON Program Objectives The goal of the training program is to transform you into an ATHLETIC SPEED DEMON. To reach that objective we will focus on: − Train the accelerating [front] muscles with SPEED and POWER techniques that don’t involve high muscular trauma - Train the decelerating [back] muscles with heavy strength techniques including hypertrophy training techniques − Maximum fat loss. During a Athletic transformation, fat loss comes in two stages... initially you use an industrial crane (losing a lot of fat, fast) then you finish off with a spoon (losing the last few pounds is a tough job). − Build some muscle, especially in FAST BOWLING SPECIFIC areas; muscle groups that ARE ESSENTIAL for FAST BOWLERS It is true that gaining a lot of muscle while losing a lot of fat at the same time is impossible (or very hard to accomplish). However you can do so for short periods of time when the circumstances are right. With this in mind this program is best suited for advanced trainers who have about 4-6 weeks to prepare for GAME DAY When you initially clean your diet up and jack up your training volume/frequency (training stress) you can gain muscle and lose fat simultaneously because the profound shock placed on the body will force it to build muscle while the energy drain will lead to fat loss. Obviously this doesn't work forever; when the body is overstressed or fully adapted this stops working (you will not build muscle). But it is possible to use a short 4-6 weeks blast phase to build some muscle while losing a ton of body fat ULTIMATE 2.0 DIET Plan As for dieting; extreme energy restriction over the long run is a very bad idea as it will lead to muscle loss, lack of energy and metabolic slowdown. However, just like with training, it is possible to do a short highly-restrictive diet to initiate fat loss or get rid of any unwanted body fat prior to the season. If it's done on the short term while still providing enough protein and essential fatty acids, you will not lose any muscle mass. You will have 4 LOW CARB DAYS on this diet , 1 Intermittent fasting routine whereby you fast until prior to TEMPO BOWLING work at supper time and 1 CARB LOAD/REFEED DAY to ignite ANABOLISM Furthermore, at the end of the program, you will have a mini-anabolic rebound when you reintroduce some calories in a diet that’s specific to GAINING MASSIVE AMOUNT OF STRENGTH. We will be using a CARB ROTATION DIET. This will lead to muscle growth during the PEAKING week prior to the 1st GAME while continuing to lose fat at the same time . I HIGHLY ADVISE YOU PLAN IT SO THIS PROGRAM FINISHES A WEEK PRIOR TO THE 1ST GAME. You then rest a week and simply bowl. Come GAME DAY I promise you will be yards quicker. ‘Building the athlete first’ SPEED AND POWER Specialised Fast bowling Phase 4-6 weeks MON FRONT A CNS Intensive M Accelerators P M DEPTH JUMPS Arm speed TUE WED THU FRI SUN BACK REST FRONT BACK REST Strength Focus Decelerators ESW 30 min CNS Intensive Accelerators SAQ. ProwlerSled contrast Tempo running + Repetition Core SAQ. ProwlerSled contrast Tempo bowling Volume Focus Decelerators Rest MON TUE WED THU FRI SAT SUN Specific sports performance lifting Low rep Strength ESW Specific sports performance lifting Speed work Rest HIIT Run Speed work HIIT Bowl Assault Amino WC Brain talk Peptopro Assault Amino WC Brain talk Peptopro BCCA Assault Amino WC Brain talk Peptopro Assault Amino WC Brain talk Peptopro Green drink Assault Amino WC Brain talk Peptopro Green drink Green drink Green drink Udos choice LOW CARB [Portions] LOW CARB [Portions] ‘Building the Athlete first’ Hypertrophy [Medium rep] Green drink Udos choice 16/8 IF LOW CARB [Portions] ALA ALL-IN-ONE Creatine FASTING CARB LOADING CARB LOADING Udos choice DIET S Daily Supplements DIET AND SUPPLEMENTATION Creatine. Alpha Lipolic Acid.Glutamine TRAINING UD2 for Performance DEPTH JUMPS Arm speed ALA ALL-IN-ONE Creatine Zone diet 40% Carb 40% Protein 20% Fat Monday AM Workout – CNS Intensive – Chest + Bilateral Quad Dominant EXERCISE TECHNIQUE SETS REPS REST A MB sit up to chest pass Ballistic 4 6-8/8-10kg 60 B1 Blast isometric bench Overcoming /Blast Isometric 4 3 reps x 4-6sec max push 10+30 B2 Twitch rep Speed bench [bands] Strength-speed 4 3/50% Green bands 120 C1 Press up depth drop Shock 4 5/2 sec hold 30 C2 Standing rotation MB shot pass Ballistic 4 5 Each arm/5kg 120 A Continuous Hurdle jumps Ballistic 3 6-8 60 B C1 Depth to vertical jump Yielding Isometric Back squat Bb or Smiths machine Speed back squat [bands] Shock Yielding Isometric [Heavy maximal weight] Strength-speed 5 4 5 10sec hold at ¾ squat 30 30 4 3-5/50% Blue bands 120 C2 Monday PM Workout – Arm speed work – Horizontal Ascending complex Loading A B C D EXERCISE LIGHT BALL BOWL NORMAL BALL BOWL MEDIUM BALL BOWL HEAVY BALL BOWL WEIGHT 100g 156g 200g 300g SETS 2 1 2 2 REPS 6 6 6 6 REST 60 60 60 60 Tuesday AM Workout – Pulling CNS-intensive – MxS focus A EXERCISE Tyre flip or Heavy MB granny throw TECHNIQUE Ballistic Activation SETS 3 REPS 6/10kg REST 60 B Power snatch from Blocks Strength-speed [Olympic lift] 5 3/80% 20 C1 Rack Pull [clean grip] at knee height Partial Overload 3 3 60 C2 Clean grip dead lift from floor Max Strength 3 4 120 B1 B2 Hammer grip pull ups [weight only] Hammer grip pull ups [weight+ band] 4 4 3 Max 10 10 C D1 D1 D2 Barbell bench row Negative wide grip chins Db bench pullover Mb Overhead throw Limit strength Limit strength accommodating resistance Max strength pyramid Supramaximal Eccentric Strength Ballistic 4 3 3 3 12,10,8,12 1-3/110% 6-8 6/5kg 60 0 0 60 ‘Building the Athlete first’ Thursday AM Workout – CNS Intensive – Shoulders + Unilateral Quad Dominant EXERCISE TECHNIQUE SETS REPS REST A MB sit up to chest pass Ballistic 4 6-8/8-10kg 60 B1 Overcoming /Blast Isometric 5 3 reps x 4-6sec max push 10+30 B2 Blast isometric seated press or Sit under dip bar and push MR Neider press Strength-speed 5 3/50% explosive 120 C1 Plate drop catch and lift Shock 5 8-10/5-20kg plate 30 C2 Standing MB push pass Ballistic 5 6/8kg 120 A Continuous Split jumps Ballistic 3 6 each leg 60 B C1 Depth to vertical jump Yielding Isometric Db Split squat 5 5 5 10sec at 90’ both legs 30 30 C2 Db split jumps Shock Yielding Isometric [Heavy maximal weight] Speed-strength 5 5 each leg/ 5-12kg db 120 Thursday PM Workout – Arm speed work – Horizontal Descending complex Loading A B C D EXERCISE HEAVY BALL BOWL MEDIUM BALL BOWL NORMAL BALL BOWL LIGHT BALL BOWL WEIGHT 300g 200g 156g 100g SETS 2 2 1 2 REPS 6 6 6 6 REST 60 60 60 ------ A EXERCISE Wide grip lat pull down TECHNIQUE 28s Pre pump SETS 3 REPS 28 REST 60 Yielding isometric for time 4 15-20sec 30 B2 Yielding isometric lat pull down Hold with elbows at 90’ Dumbbell pullover Functional hypertrophy 4 8-12 90 C DB 1-arm row Muscle rounds 3 24 [4 x 6] 90 D1 Straight arm pull down Pre fatigue 4 10 0 D2 Close grip lat pull down Pre fatigue 4 10 60 F DB SHRUG EXTERNAL ROTATION Normal lifting 3 8 60 A Lying or standing machine Leg curls 2/1 technique 3 5/5 each leg 60 B Barbell hip thrusts ISO-Dynamic 4 8-10 60 C Db walking lunges Normal lifting 3 6 each leg 60 Friday AM Workout – Pulling Non-intensive – Volume focus [Lactic Layering] B1 ‘Building the Athlete first’ SAQ/ENDURANCE TRAING Tempo running 3 sets x 5 x 100m 70% running. 20secs between runs and 3min between sets These aren’t flat out sprints. Run at a comfortable pace. Avoiding lactic build up in your legs Core A1. Bar roll outs 5 x 20 A2. Front Plank 5 x 60secs B1. Db floor Russian twists 5 x 20 (10kg db and more if you can!) or BB Bus drivers B2. Side plank 5 x 30secs each side Rest 10secs between supersets, and then rest 1mins between each set SAQ, Acceleration work Active Dynamic flexibility. Include Ladder drills [10 rep various footwork] and various bodyweight activation work. Squats, lunge, band glute walks etc] HEAVY-LIGHT 20m Contrast sprint 20m [50-100kg +] Heavy prowler/car pushes contrast with 20m light sled sprint (10-20kg) Perform HEAVY sprint, rest 1min then perform LIGHT sprint, rest 3mins and repeat for 3-5 sets. Add one set every week Power endurance running 3 sets x 50m high knee running. Walk back recovery ‘Building the Athlete first’ Energy system work [ESW] 20-30 MIN OUTDOOR JOGGING Go for a 20-30 min run outside. Go easy but get some miles in your legs and increase oxygen in the red blood cells. Keep heart rate around 140bpm Stretch and foam roll the major muscle groups afterwards. Hold each stretch for a good 3060secs on each body part Tempo bowling Active Dynamic flexibility. Include Ladder drills [10 rep various footwork] and various bodyweight activation work. Squats, lunge, band glute walks etc] 70% effort bowling for volume and repetition of skill 6-8 sets/over. (4-6 x 6 balls) Jog back to top of your run up between balls and rest 60secs between overs ‘Building the Athlete first’ SJ ENHANCING PERFORMANCE ACTIVE DYNAMIC FLEXIBILITY ACTIVE MOVEMENT SERIES TO RAISE BODY TEMPERATURE AND HEART RATE 1. Squats-3 x 10 2. Jumping Jacks-3 x 10 3. Seal Jacks-3 x 10 [Similar to jumping jacks but cross arm and legs] Last 3 exercise are continuous, no rest between exercise + sets 4. Stationary Front Lunge -1 x 10 e/l 5. Stationary Side Lunge -1 x 10 e/l 6. Forward High Skip -1 x 20m 7. Side Shuffle Fast Foot Combo -1 x 20m 8. Carioca-1 x 20m MUSCLE ACTIVATION GROUND SERIES TO ACTIVATE STABILISING MUSCLES 1. Isometric-alternative arm leg Supermen-1 x 20 total [3 sec hold at top of each rep] 2. Supermen -1 x 20 3. Lying on floor Double Leg Hip thrusts-1 x 15 4. Lying on floor Single Leg Hip thrusts-1 x 10 5. Lying on floor high Leg kicks-1 x 10 KNEELING HIP CIRCUIT (Bulldog Stance) 1. Fire Hydrants-1 x 10 2. Fire Hydrant Cirlces-1 x 10 3. Heel Raises into Kicks-1 x 10 4, Band sidewalks-1 x 10 each direction GROUND BASED MOVEMENT STRETCH TO INCREASE LOWER BACK MOBILITY 1. Lying on front Scorpion Stretch (heel to hand alternate)-1 x 10 total 2. Lying on back Iron Cross Stretch (alternate)-1 x 10 total ACTIVE MOVEMENT STRETCH 1. Front Lunge Walks-1 x 20m 2. Overhead broom handles squats-1 x 10 3, Overhead MB Walking lunge [hold in right hand only]-1 x 10 each leg ‘Building the athlete first’ Lifting techniques for performance enhancement Maximum Strength LIFT FOCUS TECHNIQUE DESCRIPTION Clusters [Various] Singles/two’s/three’s-pause 10-20secs between reps 3 2 1 Wave/5-3-1 wave Single or double wave [6-9sets] start 2nd wave with last set of first wave Inside contrast Contrast reps [Lazy man/Big kahuna or Painful extended variations] Rest-pause Total of 8-10 reps/Pause after 3-5 reps [2 x 10sec rest] 1/6 technique 1 rep max lift. 1 rep 6 rep lift. 3 reps on each Normal reps[1-6] Rest 2 mins between sets. Between 3-10sets Functional isometric Lift off pins and press against 2nd set of pins for 6-8sec Overcoming isometric for intensity Push against immovable pin for 3-5 sets ox 3-5 x 5sec Dead start reps [1-3 reps] Start from dead start and pause every rep Partial overload Only top range Supra Max eccentrics [Negatives] Lower under control 5-8sec using max + weight[1-3rep] Accentuated eccentric Using releasers or manual push from partner [3-5 reps] 1-3 ratchet loading Start70% weight perform same weight for 1 and 3 reps. Keep adding weight until fail on 1 rep max DS-FT contrast Alternate same weight of 3 reps with isometric 5 es pause at bottom with normal concentric lift no pause DAC Ratchet Start on 80%. Perform 3 reps on heavy then 60% light. Contrast heavy and light weight Heavy weight keeps going up but light weight keeps going down until fail max rep EDT/Time-volume training Perform reps of 3-5 reps for allocated time frame. Drop rep range as you fail-no reps to failure Manual eccentric-speed-max contrast Partner push eccentric 3 reps/60% 3 rep speed then max single HTH Cluster [3’s-1’s] Keep lifting 3 reps until fail then next set 2 until fail etc Ramping 3’s [8sets] and 5 x 5 Start on 60%. Add kg until 3 rep max. Then drop and do 5 x 5 [Add assisted band if needed] Iso-miometric lift 3 rep partial from pins then on 4th rep push against 2nd set of pins isometrically Plyometric [Shock] Speed-strength Strength-speed LIFT FOCUS TECHNIQUE DESCRIPTION Overcoming isometric for max speed Push against immovable pin for 3-5 sets of 3-5 x 5sec Blast isometrics Push against immovable pin for 3-5 sets of 3-5 x 5sec Twitch reps 3 bottom range speed reps then 1 full rep .5-8sec work Olympic lifts and variations 5-12 sets x 3-5 reps. Variations [full, hang, blocks] Normal exercises with 50-70% [Bands?] 5-12 sets x 2-3 reps/40-60% Jump squats Re-start or continuous jumps. 6-10 reps [10-20%] Smiths machine ballistic bench press Re-start or continuous throws 6-10 reps [10-30%] Medicine ball throws Single response or multiple. 5-10 sets of 4-8 reps Db/Bb split jumps Re-start or continuous jumps. 6-10 reps [10-20%] Db/Bb Bulgarian split squat jumps Re-start or continuous jumps. 6-10 reps [10-20%] Speed chins/Pull ups Use band for assistance. 3-5 reps.6-12 sets Upper body depth drops Press up position. Drop between 2 boxes and hold landing with elbows 90’ Upper body depth drop return As above but on landing return to box [1/2 sec contact] Iso-ballistic clap press ups Clap press up with various sec hold with elbows at 90’ Rhythmic clap press ups Continuous partial clap press ups for time 10-20sec Incline clap press ups Press up clap from bench.6-10 reps Lower body jumps [Single response] Various jumps with pause between reps Lower body jumps [Multiple response] Continuous jumps Depth jumps Drop from height and jump immediately Altitude drops Drop from height and hold landing Hypertrophy LIFT FOCUS TECHNIQUE DESCRIPTION Burns [bottom partials last set] Bottom range only after last set to failure Normal reps [8-12] Normal rep with controlled tempo 3-5 sec eccentric 10 8 6 wave Keep adding weight. Start 2nd wave with last weight of 1st Extended 8’s Pause after 8 reps max for 10sec then go to failure Yielding isometric Hold weight for as long as you can.20-30secs. At start or End of exercise Super slow eccentrics Lower weight slowly. 10-20sec EQI’s Hold then let yourself lower naturally as fatigue.90-180sec 28’s Musclepharm method 7-normal reps/7-superslow/7 –top half/7-bottom half 21s 7-full/7-top/7-bottom half reps Mechanical drop sets Same range just changes position. Start kg 8-10reps [3 angle] 12,10,8,15-15 BFL Sets Keep adding weight and decreasing reps. One superset on last Stutter reps 1 whole 2 bottom range reps= 1 rep Iso-dynamic Hold at contracted position for 5 sec Muscle rounds As cluster but total of 24 reps [2-4 sets of 4 x 6 mini rounds] Tempo contrast 2 reps-normal.2-reps -superslow. 2 reps- normal. 2 reps -Ss Pre-fatigue Isolation exercise prior to compound Post fatigue Isolation exercise post compound exercise Pre-post fatigue Isolation prior and post compound exercise Drop sets [80-60-40%] First set to failure then drop weight and continue etc Jettison technique Band and weight/weight only/band only, Start kg 6-10 reps High rep partial training ‘Muscle explosion technique’ [Compound partial in contracted position with 20-30 reps, then stretch position exercise for 20-30 reps] Stretch-pause technique Combo of compound exercise for 10-12 reps then pause, then stretch exercise for 608 reps then return to compound for failure reps only top ¼ of the movement Cluster singles to failure Pick weight you can do 6-8 reps with and do singles until failure. Rest 10secs between reps Heavy set-high rep superset [320+] Compound exercise for 3-5 reps then high rep[15+] isolation or bodyweight exercise [superset] HYBRID REPS Combo of db/Bb with band or cables [constant tension] Last set failure technique 1 set to failure with 80% of last strength exercise working kg Conditioning LIFT FOCUS TECHNIQUE DESCRIPTION Fat loss circuit Strength exercise alternated with cardio. Not a superset, perform same exercise for allocated sets and reps Hurricane circuit As above but push/pull superset for mini circuits of 3-5sets Anerobic threshold circuit Whole body combo of the above 2 techniques Power circuit Whole body circuit combining various exercises High rep Lactic acid training 10 sets of 20-30 reps with 20sec rest only between sets Tabata bodyweight drills 20secs work-10sec rest or isometric hold Metabolic pairings Power/heavy exercise paired with bodyweight cardio exercise Olympic lifting –cardio triset Snatch-20sec work cardio [burpee/sprint]-clean Quad blast Squat/Lunge/Vertical Jump/Split jump/Wall hold-20 reps each. 3-6 sets Gut check Clap press up-crunch-Wide press up-crunch-Close press up-Plank [90secs total time-Continious until failure] Rest is remainder of 90secs “Speed demon. A scientific and research proven program designed specifically to get you bowling quicker” Steffan Jones. SJ Enhancing performance’ ‘Building the athlete first’ Diet and Supplementation Ultimate 2.0 Diet- ‘Lyle McDonald’ DIET GUIDELINES • The diet provided is based on controlled LOW CARB eating for 3 and 1 half days, 2 target Carb days and 1 and half Carb loading days. It’s a scientific Diet designed by Lyle McDonald. It will kick start the Anabolic process by fuelling your main work outs whilst ensuring MAXIMUM lean gains with carefully placed Low Carb days. It is to be followed exactly as given. The sixth days (Saturday) you have ONE cheat meal (the rest of the day you eat healthy Carb choices, but lots of it!) • Post-workout drinks are for after strength workouts only, not ESW or TEMPO work • DO NOT drink any liquid containing calories except for your post workout protein shake On low Carb days don’t drink fruit juice, soft drink, regular energy drink and the likes, etc. • You can only drink water, green tea, coffee, diet soft drink, flavoured water (as long as it doesn't have any calories). • DO NOT ingest “ CARB FREE foods’’. By that I mean foods that are sugary (biscuits, cereal bars, sweets, Chocolate bars, etc.) Those are touted as being ''sugar free'' or with ''no sugar added'', or with ''low impact carbs''. THERE IS NO SUCH THING AS FREE FOOD. The Body just knows it’s SWEET and will release INSULIN Note: I am not giving you specific food choices but rather portions of each category of food. The table provided gives you the appropriate food choice and the size of one portion. You can make up your meals by picking any food you want in the list as long as you respect the prescribed number of portion for each meal. ‘Building the athlete first’ Nutrition plan MONDAY AND SUNDAY-Normal portion control Bowlers who weigh less than 150lbs Meal /Timing Food category / Portion size 1st meal Pre-workout snack Post-workout snack 2nd meal 3rd meal Between meal snack Bedtime snack P R O T E I N 3 portions See supps See supps 3 portions 3 portions 2 portions 2 portions C A R B O Green drink See supps See supps 1 portion 1 portion Green veg only No F A T 1 portion See supps See supps 1 portion 1 portion 1 portion No Bowlers who weigh between 150lbs and 180lbs Meal /Timing st 1 meal Pre-workout snack Post-workout snack 2nd meal 3rd meal Between meal snack Bedtime snack Food category / Portion size P R O T E I N 3 portions See supps See supps 3 portions 3 portions 2 portions 2 portions C A R B O Green drink See supps See supps 1 portion 1 portion Green veg only No F A T 1 portion See supps See supps 1 portion 1 portion 1 portion No Bowlers who weigh between 180lbs and 220lbs Meal /Timing Food category / Portion size 1st meal Pre-workout snack Post-workout snack 2nd meal 3rd meal Between meal snack Bedtime snack P R O T E I N 4 portions See supps See supps 4 portions 4 portions 3 portions 3 portions C A R B O Green drink See supps See supps 2 portion 1 portion Green veg only No F A T 1 portion See supps See supps 2 portion 2 portion 1 portion No Bowlers who weigh over 220lbs Meal /Timing Food category / Portion size 1st meal Pre-workout snack Post-workout snack 2nd meal 3rd meal Between meal snack Bedtime snack P R O T E I N 4 portions See supps See supps 4 portions 4 portions 3 portions 3 portions C A R B O Green drink See supps See supps 2 portion 1 portion Green veg only No F A T 1 portion See supps See supps 2 portion 2 portion 1 portion No TUESDAY AND THURSDAY-Low carbohydrate Bowlers who weigh less than 150lbs Meal /Timing st 1 meal Pre-workout snack Post-workout snack 2nd meal 3rd meal Between meal snack Bedtime snack Food category / Portion size P R O T E I N 3 portions See supps See supps 3 portions 3 portions 2 portions 2 portions C A R B O Green drink See supps See supps Green veg only Green veg only Green veg only No F A T 1 portion See supps See supps 1 portion 1 portion 1 portion No Bowlers who weigh between 150lbs and 180lbs Meal /Timing Food category / Portion size 1st meal Pre-workout snack Post-workout snack 2nd meal 3rd meal Between meal snack Bedtime snack P R O T E I N 3 portions See supps See supps 3 portions 3 portions 2 portions 2 portions C A R B O Green drink See supps See supps Green veg only Green veg only Green veg only No F A T 1 portion See supps See supps 1 portion 1 portion 1 portion No Bowlers who weigh between 180lbs and 220lbs Meal /Timing Food category / Portion size 1st meal Pre-workout snack Post-workout snack 2nd meal 3rd meal Between meal snack Bedtime snack P R O T E I N 4 portions See supps See supps 4 portions 4 portions 3 portions 3 portions C A R B O Green drink See supps See supps Green veg only Green veg only Green veg only No F A T 1 portion See supps See supps 2 portion 2 portion 1 portion No Bowlers who weigh over 220lbs Meal /Timing st 1 meal Pre-workout snack Post-workout snack 2nd meal 3rd meal Between meal snack Bedtime snack Food category / Portion size P R O T E I N 4 portions See supps See supps 4 portions 4 portions 3 portions 3 portions C A R B O Green drink See supps See supps Green veg only Green veg only Green veg only No F A T 1 portion See supps See supps 2 portion 2 portion 1 portion No 16/8 IF ROUTINE [Fasting until 3-6pm] ON WEDNESDAY ONLY DRINK 20-30g OF BCAA’s UNTIL POST BOWLING! Then eat 1 whole meal as Tue + Thu, Post workout snack and 1 more snack FRIDAY EVENING AND SATURDAY-Re-feeding/Carbohydrate loading From 30min prior to the WEIGHT TRAINING SESSION on the FRIDAY EVENING and BEDTIME on the SATURDAY you should aim to follow this plan; Aim to consume 7-8 grams of carbohydrates /lb of lean body mass A lighter bowler with 70kg (154 lbs) of LBM will be eating 1000-1200 grams of carbohydrates over this 24 hour span Larger bowlers consume more and lighter bowlers consume less. In addition to all of those carbohydrates, don't forget protein at 1 gram per pound and low to moderate amounts of dietary fat; meaning about 15% of total calories or about 50 grams or so. Unsaturated fats such as olive oil seem to give a better carb-up but saturated fats let you eat more garbage so try and limit the SATURATED FAT to a minimum TOTAL CALORIE INTAKES Even our lighter bowler might be consuming 4000-4800 calories from carbohydrate alone, with an additional 600 calories from protein and another 500 or so from fat. Take the 1st week to see how far you can push up the calories/carbohydrate in this 24hr ANABOLIC WINDOW without putting any fat back on. One of the keys to avoiding fat gain during this day is avoiding a high fat intake. This 24 hrs isn’t an excuse to be a SLOTH. Be sensible but don’t worry too much about food. Just eat. Have one CHEAT MEAL but the remaining calories come from a CLEAN source. If you get it right because of the NATURAL PARTITIONING due to full glycogen depletion, the body's first priority is glycogen repletion; calorie storage in fat cells is purely secondary. Remember you must EARN THE RIGHT to have this day by following the weekly plan of LOW CARB eating and glycogen depletion. GOOD LUCK AND ENJOY THE FEELING OF BEING PUMPED! ‘Building the athlete first’ Supplementation plan PRE-BREAKFAST [With Protein powder] GREEN DRINK [GOODNESS GREEN by PRPLtd best choice] 1 teaspoon of Alkalizing salts [Sodium Bicarbonate formula ] PRPLtd BREAKFAST [With Food] 1 caps Multi-vitamin of choice 2 caps Digestive enzyme of choice 3-5g creatine ethyl esther powder or Creatine Hydrochloride [‘Con-cret’ best choice] 3-5g leucine powder [Biotest do a good one-Leucine Increases anabolic quality of foods] 2g fish oil 1000IU Vitamin D LUNCH 1 caps Multi-vitamin of choice 2 caps Digestive enzyme of choice 3-5g leucine powder [Biotest do a good one-Leucine Increases anabolic quality of foods] 2g fish oil 1000IU Vitamin D SUPPER 1 caps Multi-vitamin of choice 2 caps Digestive enzyme of choice 3-5g leucinepowder [Biotest do a good one-Leucine Increases anabolic quality of foods] 5g glycine powder [myprotein.com] 2g fish oil 1000IU Vitamin D BETWEEN MEALS 5-10 Desiccated liver tablet [Beverley Nutrition-Bodybuilding.com or PRPltd ‘Blood Builders’] OR 5g BCAA’s + 3-5 g Vitamin C PERI- WORKOUT ROUTINE FOR ELITE PERFORMANCE AND MAXIMUM GAINS PRE-WORKOUT [Weight training only] 1 scoop ENERGY /NITRIC OXIDE PRODUCT OF CHOICE [Vpx-No shotgun, Gaspari- Superpump max, Muscle Pharm Assault I found work best for me] 10g BCAA [PRPltd Amino work capacity or Xtend-Scivation] DURING-WORKOUT [EVERY WORKOUT] 10g BCAA 1-2 Scoop Casein hydrolysate [Peptopro] [Good one is MAG-10 by Biotest or SYNTHESIZE by VPX] Note, this is not Whey protein. It’s a specific fast absorbed Protein POST-WORKOUT [ALL SESSIONS] ALL IN ONE FORMULA [STEALTH-VPX /DARK MATTER-MHP OR ANABOLIC DRIVE –PRPLtd] 3-5 g Vitamin C 20MINS PRE LAST WHOLE MEAL Alkalysing salts [Sodium Bicarbonate formula to alkalyse the body] PRPLtd BEFORE BED [60mins before] ZMA GABA [Gamma-Aminobutryic Acid] I highly recommend Bulletproof [Muscle Pharm] all in one ZMA Product or NITRIC OXIDE FORMULA BY PRPLtd VERY IMPORTANT This program and diet/supplementation routine is an ELITE PROTOCAL which will get you in PEAK condition. However, Supplements are not compulsory but they will enhance the results of the program. Remember they are called supplements for a reason; they supplement a healthy diet not REPLACE I have given you the name of the companies I use. You can use any company you want to. It’s a personal preference. These are the best products for the main supplements Here are some links to the best supplements on the market in my opinion https://www.philrichardsperformance.co.uk/index.php/digestive-health/super-digestive-enzymes.html https://www.philrichardsperformance.co.uk/index.php/detoxification/alkalising-salts.html https://www.philrichardsperformance.co.uk/index.php/detoxification/goodness-greens.html https://www.philrichardsperformance.co.uk/index.php/detoxification/ultimate-fish-oil-capsule.html https://www.philrichardsperformance.co.uk/index.php/detoxification/vitc-formula.html https://www.philrichardsperformance.co.uk/index.php/energy-boost/anabolic-drive.html https://www.philrichardsperformance.co.uk/index.php/energy-boost/blood-builder.html ‘Building the athlete first’ FOOD CHOICES Number in brackets[g] = 1 portion Protein and Dairy -Chicken (75g) -Fat-free yogurt no sugar added (100-125g) -Turkey (75g) -1% milk (100ml) -Wild meat (75g) -Skim milk (150ml) -Extra-lean beef (50g) -4% fat cheese (40g) -Tuna (75g) -18-25% fat cheese (25g) -Salmon (75g) -Cottage cheese 1% fat (75g) -Shrimps (75g) -Egg whites (3) -Whole eggs (1) -Pork (50g) -Sole (75g) -Trout (75g) -Ham (50g) ‘Building the athlete first’ Fat and Green veggies (at will) -Fish oil (3g/3 caps) -All-natural peanut butter (1 tablespoon) -Almond butter (1 tablespoon) -Avocado (1/2) -Almonds (25g) -All other Nuts (25g) [not salted or dry roasted] please note Cashews are a good whole nut in terms of carbs, protein, fat ratio] Good option for a whole snack, even Post workout] -Butter (1 tablespoon) -Coconut [40g] -Coconut oil/for cooking (1 tablespoon) [Best choice-very ANABOLIC] -Olive oil (1 tablespoon) [Very good anti-inflammatory properties] -Lettuce (any type) -Brussel sprouts -Broccoli -Asparagus -Celery -Cucumbers ‘Building the athlete first’ Fruits and Low glycemic carbs - Pear (1) -Apple (1) -Kiwi (1) -Grapefruit (1) -Orange (1) -Tangerine (2) -Peach (1) -Grapes (150g) -Cherries (150g) -Strawberries (150g) -Raspberries (150g) -Blackberries (150g) -Blueberries (150g) -Pineapple (150g) -Sweet potatoes (1) -Basmatti rice (¼ of a cup) -Whole wheat pasta (¼ of a cup) -Natural oatmeal (¼ of a cup) -Rye bread (1 slice) ‘Building the athlete first’
