One of the most important factors of health and fitness is nutrition. It is 80% of your results in the gym. When analyzing nutrition prescription and breaking down macronutrients for our clients, we look at the individual’s goals. That is the base of all nutrition prescriptions, including specific macronutrients for the client.
Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts. The three macronutrients consist of carbohydrate, protein, and fat. Typical macronutrient ranges can look like this:
Moderate Carb – Maintenance
Higher Carb – Strength
Lower Carb – Fat Loss
Here are a few tips to allow for proper intake and absorption of macronutrients:
1.Make your own food at home and avoid eating out.
2.Prepare your meals ahead of time and make enough for leftovers.
3.Eat REAL food, nothing processed.
4.Sit down to eat each meal and chew slowly. Enjoy the process of eating.
5.Drink 10 to 12 cups of water daily.
6.Lower anxiety and stress.
7.Spend time in the sun.
To enable optimal benefits food can provide, we need an awareness of our relationship and our daily practices with our food.
Many clients come to me with a goal of building muscle and losing fat. Initially I take them through a prep phase and a hypertrophy phase, each phase is performed for 3 to 4 weeks. We follow that with the Advanced German Body Composition by Charles Poliquin. The results have been great. Not only does the Advanced GBC lead to fat loss, but it is also quite effective in growing muscle and developing muscular endurance. The 6-12-25 drop set rep scheme includes rep ranges that vary from relative strength, to hypertrophy, and finally to muscle endurance.
Weight/load selection is important for this protocol. You must choose weights that accurately reflect your 6RM of an exercise, your 12RM, and your 25RM. To execute this strategy you need to select a load that will challenge you to get 6 reps with good form at a 40X0 tempo (lowering phase is 4 seconds, no pause, raising phase quickly as possible, no pause, repeat). Take that load and cut it in half. Use this new load to perform 12 reps of the same movement with as little rest as possible at a 20X0 tempo. After that set is complete, cut the load that you did for 12 reps in half once again and attempt to finish 25 reps with it at a 10X0 tempo.
For the first 3 weeks perform 3 sets for each body part. Progress to 4 sets after 3 weeks. The prescribed rest is 10 seconds between the movements and 2 minutes between each set. The cycle is meant to be performed 6 times. Doing it longer will hinder your results.
The prescribed training split is as follows:
Day One: Chest and Back
Day Two: Legs
Day Three: Off
Day Four: Shoulders and Arms
Day Five: Off
Repeat
This protocol applies to the latest sports medicine research to build muscle strength, size and endurance at the same time. It also applies practical knowledge gained from cross training methods, such as CrossFit, to develop a well-rounded fitness. Intense, short workouts build fitness quickly and effectively. The high-weight, low-rep sets overload the nervous system, which trains motor units to respond quickly and explosively. Sets using less weight and more reps stress muscle metabolism, which accelerates muscle protein synthesis and growth.
A. Performance
Power Clean – In 10 minutes build to a heavy single or 1RM
Fitness
Every minute on the minute for 8 minutes
Odd: 8 hard Ball Slams
even: 10 alternating Split Jumps
B. Push Press – In 8 minutes build to a 1 RM
C.
Performance
5 minutes AMRAP
8 Burpee Box Jump Over (20”/24”)
10 KB Swings (35/53)
12 DB Thrusters (25/35)
rest 5 minutes
5 minutes AMRAP
Row 500m
30 GHD Sit Up
Amrap Double Unders with remanning time
Fitness
For time:
Row 500m
50 Sit Ups
50 Skips
Tuesday 05/26/15
A.
Every minute on the minute for 8 minutes
3 Deadlifts @30X1
B.
Every minute on the minute for 6 minutes
2 Close Grip Bench Press @20X1 (80-85%)
C.
10 Strict Toes to Bar
10 Med Ball Chop Sit Ups
10 Side Plank Hip Lifts (each side)
rest as needed
4 sets
D.
3 sets
Run 400m
rest 1:1
Wednesday 05/27/15
Rest Day
Active Rest: Run, Bike, Swim, Mobility
Thursday 05/28/15
A. Performance
Front Squat – In 10 minutes build to a heavy single or 1RM
Fitness
5 sets
2 Front Squats @20X1
rest 120-180 seconds
All sets at 85-90%
B. Performance
5 sets
3 Position Snatch – High Hang Snatch + Above the Knee Snatch + Snatch (moderate weight, concentrate on technique and speed)
rest 180 seconds
Fitness
4 sets
5 Box Jumps (step down) (20”/24”)
**Cycle through reps as fast as possible.
rest 30 seconds
20 Mountain Climbers
rest 30 seconds
C. Performance
3 sets
Row 300m
Then……
2 rounds
5 Squat Clean (65/115)
7 Burpee Over Bar
rest 180 seconds
Fitness
3 sets
20 Calories on Air Dyne
rest 60sec
Friday 05/29/15
A. 10 minutes – Bar Muscle Up technique & progression
A. 10 minutes – Bar Muscle Up technique and progression
B.
Every 4 minutes for 24 minutes
Run 400m
30 Double Unders (60 Skips)
15 Push ups
C.
4 sets
10-15 Med Ball Pull Overs with legs in the air and knees at 90 degrees
20 Med Ball Russian Twists
15 Dumbbell Reverse Flies
rest as needed
Wednesday 05/13/15
Rest day
Acitve Rest: Run, Bike, Swim, Mobility
Thursday 05/14/15
A. Performance
5 sets
2 Front squat @20X1
rest 120sec-180sec
All sets at 90%
Fitness
4 sets
3 Front Squats @20X1
rest 120sec
All sets at 80%
B. Performance
2 sets
for time:
Row 250m
20 Power Snatch (55/75lbs)
15 Burpees
rest walk 180sec
Fitness
3 sets
Run 400m
Rest 1:1
C.
10 minutes – Mobility and Stretching
Friday 05/15/15
A. 10 minutes – Bar Muscle Up technique and progression
B. Performance
Every minute on the minute for 16 minutes
Min 1 – 4 Touch & Go Power Clean (65/115lbs)
Min 2 – 6 Strict Chest to Bar Chin Ups
Min 3 – 10 Hand Release Push Ups
Min 4 – 15 Calorie Row
Fitness
Every minute on the minute for 16 minutes
Min 1 – 4 High Box Jumps
Min 2 – 6 Strict Chin Ups
Min 3 – 8 Hand Release Push Ups
Min 4 – 10 Calorie Row
C.
Plank for 10 minutes – 20 sit ups each break
Saturday 05/16/15
A. Performance
5 sets
Hang Snatch 1.1
rest 120-180sec
A. 10 minutes – Bar Muscle Up technique and progression
B. Performance
For time:
150 Double Unders
40 Pull Ups
50 Wall Balls
60 Calorie Row
Fitness
For time:
150 Skips
20 Ring Rows
30 Wall Balls
40 Calorie Row
C.
4 sets
60sec Plank
10 V-Ups
rest as needed
Wednesday 05/06/15
Rest Day
Active Rest: Run, Bike, Swim, Mobility
Thursday 05/07/15
A. Performance
5 sets
3 Front squat @20X1
rest 120sec-180sec
All sets at 85%
Fitness
4 sets
3 Front Squats @20X1
rest 120sec
All sets at 75%
B. Performance
5 sets
Every 90 seconds – 2 Touch & Go Power Clean
(start at 55/95, add 10lbs per set)
Fitness
Every minute on the minute for 5 minutes
2 High Box Jumps (step down)
C. Performance
2 sets
for time:
300m Row
10 Thruster (65/95)
10 KB Swing (35/53)
rest walk 180sec
Fitness
10 sets
Row 30 seconds
rest 30 seconds
Friday 05/08/15
A. 10 minutes – Bar Muscle technique and progression
B. Performance
Every minute on the minute for 14 minutes
Odd – 3 Power Snatch (75/105)
Even- 3 High Box Jumps (step down)
Fitness
Every minute on the minute for 10 minutes
Odd – 5 Dumbbell Step Ups (ea)
Even – 3 Chin Up Negatives (jump to top position and 3 second descent)
B.
4 sets
6-8 dumbbell pause Bench Press @1212
rest 30sec
6-8 dumbbell Bent Row @20X1
rest 120sec
C. Performance
3 sets for time:
Row 500m
20 Wall Balls (14/20)
20 Pull Ups
rest walk 180sec
Fitness
3 sets for time:
Row 300m
15 Wall Balls (10/14)
15 strict Chin Ups
rest walk 180sec
Tuesday 04/28/15
A. Performance
Jerk
Build to a heavy double in 10 minutes
Fitness
4 sets
5 Strict Press @21X0 (moderate weight ~70%; 5-10lbs more then last week if able)
rest 120sec
B. Performance
8 sets – every 45 sec
1 Power Clean (85%)
Fitness
Every Minute on the Minute for 6 minutes
5 Barbell Romanian Deadlift
C. Performance
Ladder 10 to 1 – unbroken floor (L-sit) dumbbell Shoulder Press
15 Hollow Rocks between each set
Fitness
8 sets
Tabata Hollow Rocks
Wednesday 04/29/15
Rest Day
Active Rest: Run, Bike, Swim, Mobility
Open Gym at 12:15pm
Thursday 04/30/15 A. Performance
10 sets – every 45sec
1 Front Squat @20X1 (85-90% of 1RM) – Work on speed from bottom.
Fitness
Every Minute on the Minute for 6 minutes
3 Front Squats @20X1 (moderate weight -65%; 5-10lbs more then last week if able)
B. Performance
3 sets
As many reps as possible in 45 seconds – Thruster (75/115)
rest 45 sec
As many reps as possible in 45 seconds – Burpee Box Jump Over
rest 90 sec
Fitness
3 sets
As many reps as possible in 30 seconds – dumbbell Thruster (20/30lbs)
rest 30sec
As many reps as possible in 30 seconds – Box Jump Over
rest 60sec
C. Performance
3 sets for time:
15 Calorie Row
15 Hand Release Push Up
15 Toes to Bar
rest walk 120sec
Fitness
3 sets for time:
10 Calorie Row
10 Hand Release Push Ups
10 Knees to Elbow
rest walk 120sec
Friday 05/01/15 A. Performance
6 sets
Hang Snatch mid thigh + High Hang Snatch 1.1
rest 90sec
Fitness
6 sets – every 2 minutes
3 Deadlift (start at ~65%; 5-10lbs more then last week if able)
B.
Plank 10 minutes
Every break perform
15 dumbbell Reverse Flies
15 Clams (ea)
Welcome to the first week of our Performance program. Purpose is what guides our training program. Through purposeful training you can improve your health and performance in the way that is most meaningful to your needs and aspirations.
The Fitness option will aid in helping you improve your health and fitness. This is a great option for beginners. It is an effective way to build a great base and to create an awareness for what works best for you and your body.
The Performance option has a greater degree of complexity. You’ll be exposed to the best that the world of strength and conditioning has to offer. We integrate olympic weightlifting, plyometrics, gymnastics, etc.
Each month we will be concentrating on a certain skill or movement. We will go through progressions throughout the month to allow you to learn and master this certain movement. Double unders (skipping) will be the movement for April.
Monday 04/06/15
A. 5 minutes – Skipping/Double Under technique
B.
4 sets
3 Back Squats @20X1
rest 180sec
C.
4 sets
6-8 Dumbbell pause Bench Press @1212
rest 30sec
6-8 Dumbbell Bent Row @20X1
rest 120sec
D. Performance
3 sets for time:
60 Double Unders (or 120 Single Skips)
20 Chin Ups
20 Wall Balls (14/20)
rest walk 120sec
Fitness
3 sets for time:
80 Single Skips
12 Ring Rows
12 Wall Balls (10/14)
rest walk 90sec
