So I haven’t blogged in a while but I am back!
I have shifted away from power lifting in recent months and have tried to get my athleticism up so I decided to try DeFranco’s 12 Week Combine Prep Program. So far I am six weeks into the program and I have seen great results, especially is my speed and agility.
The split is a 5 day a week workout with 3 days of lifting, Monday, Wednesday, and Friday, and a sprints on Tuesday and Thursday is the pro agility training.
For any serious athlete who wants to take their ability to the next level I recommend doing this program. You will not only increase your bench, squat, 40 time, and pro agility/5-10-5 but you will become overall more athletic and more aesthetically sound.
Upon completion I will post my results after 12 weeks. I am currently starting on week 7. I am hoping to get that sub 4.7 40 speed back and sub 4.3 pro agility back!
WISH ME LUCK!
Jordan Anderson, Co-Owner Adande’s Training
By: Jordan Anderson
I hear people all the time say they are going to cut weight before they bulk up so they can lose fat before they put muscle on. What if I told you you can do both at the same time? I’m crazy right!?
By fasting, your body can burn fat for up to twenty hours per day as long as you keep your carbohydrate intake low and at night you can build muscle by what they call an “over eating phase” and by rest.
You may not see visible results every day because of hormonal fluctuations, and fluid levels but over time you will see progress.
When you “under eat” during the day and keep carbohydrates low your body is thermogenic (burning fat). Your liver is getting detoxed and insulin production is rarely found.
At the middle or end of the day, you can stimulate growth through strength training and actually get an anabolic response from that and the large amount of carbohydrates, amino acids, and calories consumed at night.
So by fasting or carb back loading you can deplete glycogen which burns fat during the day, then you can rebound at night by making up the calorie deficit and getting into an anabolic state (build muscle).
The gains will be small and probably not visible right away but over time you can see results.
The Renegade Diet By Jason Ferruggia
Going from an 8th grader to a freshman in high school is a big jump. You go from top dog in junior high to bottom of the totem pole in high school. But you want to work your way up and prove to the Juniors and Seniors you are capable. In doing so you try to pick up the heaviest weights possible and try to do every lift known to man in one training session to “show you belong.”
But is this what you should be doing?
In fact most Freshman would be classified as beginner athletes and their training should be different than the upper-classmen. Beginner athletes often lack balance and coordination so starting them off with a barbell isn’t really ideal. So if they shouldn’t use a barbell how should they train?
BODY WEIGHT TRAINING
There probably isn’t a better way to build balance and coordination than by doing body-weight training. What do I mean by body-weight training? Push-ups, pull-ups, dips, squats, lunges, sprints, jumps, etc. are what I am talking about.
Sprints and jumps are safe and deadly ways to build power. SO THEY SHOULD BE INCLUDED IN EVERY ATHLETES TRAINING. But be careful when doing sprint work. Make sure your athletes get PLENTY of rest between sets. At least one minute for every ten yards ran. For you need to be FULLY recovered in order to get the most out of speed and jump training or TRUE PLYOMETRICS.
So how would I program this? Start by doing a 4 week wave of this. Start off basic. After all most beginner athletes probably can’t even do a pull-up. Start easy and progress them and ease them into it. After 4 weeks if you feel they are capable of moving to a barbell then do so. If not put them on another 4 week wave. This time maybe add resistance to their training in areas they excel at. Weighted vests and bands are a good way to add resistance.
Co-Owner- Adande’s Gym
– Sumo Deadlift standing on 2 inch plates – did singles and hit my last set at 455
– Rack Pulls– 315lbs x 3 reps, 405lbs x 2 reps, 495lbs x 1 rep, 585lbs x 1 rep, Missed 635lbs
– BB Bent-Over Rows– 3 x15 Weight- 135 for all 3 sets
– Lateral Raises– 3 x 15 Weight- 20lb db’s for all 3 sets
– DB Curls– 3 x 15- Weight- 20lb db’s for all 3 sets
– Hamstring Curls 3 x 15- Weight- 90lbs all 3 sets (I was fried before I started these)
– Leg Extensions- 3 x 18 – Weight- 130 for all 3 sets
Warm-up: AGILE 8’s
Broad Jump: 4 sets of 1 jump (rest 30 seconds between sets)
Broad Jump: 4 sets of 2 jumps (rest 1 minute between sets)
Kneeling Bodyweight Jumps: 3 x 3 jumps (1 minute rest between sets)
Hurdle Hops: 3 sets of 1 jump (30 seconds rest between sets)
Hurdle Hop to Broad Jump: 3 sets of 1 hop to 1 broad jump (1 minute rest between sets)
4 10 yard sprints (1 minute rest or longer between sets)
Hey all, it has been a while. I haven’t blogged in a while! I am busy training for my first ever strongman contest in March! Man it’s tough! But lately I have been spending a lot of time researching nutrition and I came across this video on GMOs and Genetically Engineered Foods.
Although the study was only done on rats it is crazy to see the affects GMO’s had on lab tested rats. It is safe to say we need to watch what we eat.
You here people all the time tell you that the body is not capable of absorbing more than 30 grams of protein per meal. You see supplement companies push this as well, which is why most Whey Protein powders serving per scoop has 30 grams or less protein. Will the excess protein you consume per meal really turn into fat?
I am currently reading the book, “The 4 Hour Body.” “Research done in France found that eating protein all at once can be just as well absorbed as spreading it out over your day (30 grams per meal). “A group of 26-year-old women were given either 80% of their protein for the day at one meal or spread over multiple meals. After two weeks, there was no difference between the subject and control groups in terms of nitrogen balance, whole-body protein turnover, whole-body synthesis, or protein breakdown.” (p. 191)
In both subjects and controls, the amount was 1.7 grams of protein per kilogram of fat-free mass per day. Meaning a 26-year-old, 125 pound woman, eating 77 grams of protein in one meal had the same effects as spreading it out throughout the day. BAM!
In conclusion Daily protein intake is more important than per-meal protein.
Now it’s safe to say that this experiment may not have yielded enough 26-year-old women to back up their information but these same researchers repeated this practice with elderly women and the results were the same.
Now say your a 200 pound dude looking to put on muscle. If you stick to the 30 grams of protein per meal you are gonna have to eat like 7 meals to get all your protein in. Who the hell wants to do that!?
“A good rule of thumb for daily intake, and a safe range based on the literature, is 0.8-2.5 grams of protein per kilogram of bodyweight. For muscular gain, I suggest at least 1.25 grams per pound of current lean bodyweight, which means you subtract your bodyfat first. (p. 191)
100lbs of lean mass= 125 grams of protein
110 lbs = 137.5 g
150 lbs = 197.5 g
200 lbs = 250 g
And so on…
Ferriss, T (2010). “The 4-Hour Body.”
A few months back the website elitefts.com posted a status on Facebook and it asked to give your favorite prowler workout. After hundreds of comments piled in I made the list of 55…
Workout #54 is mine so feel free to try it some time. But don’t stop there. There are 55 great prowler exercises to do!
SO WHAT IF YOU DON”T HAVE A PROWLER SLED?
Take a 45 or 100lb plate and slide that on the ground instead. BOOM
CLICK HERE TO VIEW THE LIST : AND CHECK OUT #54
You here all the time women saying, “I’m only going to run because lifting weights will make me look like a dude!!!”
Question: Is this true?
Answer: NO, Women only look like the one above if they are on roids.
Guys generally produce at least 10 times as much testosterone as women so that is why guys gain the size they do when they train. Women are capable of putting on muscle, it’s just not going to be at even close to the same rate as guys which is good because then you won’t “look like a dude.”
If you have no idea what you are doing start off easy by doing body weight movements/exercises.
Pushups, assisted pullups and dips (until you can do them on your own), inverted rows, squats, one-legged squats are just a few to start out with, and work your core, hamstrings, lower back, and GLUTES . Once you get a fundamental base of strength, bump up to resistance training.
Would you rather look like this….
You be the judge.
This is exactly why box jumps, med ball work, and broad jumps are way more safe than “Olympic Style Lifts.”