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Getting the Most Out of Your Workout: Building Strength and Supplementation
Presented by Dr. Michael Jurgelewicz
• Doctor of Chiroprac-c (DC) Licensed in CT and PA
• Diplomate of the American Clinical Board of Nutri-on (DACBN)
• Diplomate of the Chiroprac-c Board of Clinical Nutri-on (DCBCN)
• Commi=ee member of the American Clinical Board of Nutri-on Examina-on Board
• Director of Product and Clinical Support, Designs for Health, Inc., Suffield, CT
• Private Prac-ce -‐ Bucks County Center for Func-onal Mediciine
• Professor of Func-onal Medicine Nutri-on, University of Bridgeport, CT
• Westside Barbell Special Strengths Cer-ficate
• Published in Nutri&onal Perspec&ves: Journal of the Council on Nutri&on, April 2013, “Natural Treatments for Autoimmune Diseases”
• Published in Nutri&onal Perspec&ves: Journal of the Council on Nutri&on, January 2015, “Is a gluten-‐free diet enough for pa&ents with celiac disease?” Dr. Michael Jurgelewicz
Last Compe--on July 2012
• Pro Total 1610 lb @ 220 • 575 lb Squat • 425 lb Bench • 610 lb Deadli[
• Analy-cal Chemist/Lab Manager, Designs for Health, Inc., Suffield, CT
• M.S., Environmental/Analy-cal Chemistry, SUNY-‐ESF/Syracuse University
• B.S., Bio-‐molecular Science and Chemistry, Clarkson University
• Cer-fied CrossFit Coach
• Olympic Weightli[ing Cer-ficate
• Division 3 Swimming-‐ Clarkson University
• 15 years compe--ve swimming experience Sarah Gannon
Sarah Gannon 690 lb Total 250/135/305
@ Lightening Fitness 5/10/2014
Sarah Gannon 890 lb PR Total @ 148
370/175/345
RPS CT State Championships 6/27/2015
Founda-onal Support
• Metabolic Synergy • Magnesium Malate • OmegAvail Ultra • H-‐S-‐N Complex Skin and Joint Powder
§ Magnesium is combined with malic acid, a Krebs cycle intermediate that supports cellular metabolism.
§ Malic acid helps to make energy as its role in producing ATP.
§ Research shows that malic acid combined with magnesium may relieve symptoms of fibromyalgia and fa-gue.
§ Highly bioavailable form ideal for energy produc-on and athletes.
Basic Concepts
Prehab
Chiroprac-c
Prilepin’s Chart
Underrated Movements
Glute Ham Raise
Underrated Movements
Hamstring Curl Up on Ball
Underrated Movements
Reverse Hyper
Underrated Movements
Pull Through
Underrated Movements
Good Morning
Underrated Movements
Back Extension
Different Types of Strength
1. Speed-‐strength 2. Strength Endurance 3. Explosive Strength 4. Absolute Strength
Maximal Effort Method
• Superior for intramuscular and intermuscular coordina-on and s-mulates the CNS.
• Train with weights 90% and above, do once a week using conjugate system 72 hours a[er Dynamic Effort day.
• Average Cycle Length: 1-‐3 weeks • Deload: every 3 to 6 weeks
Max Effort Method Weight % 90% and above
Number of exercises 1
Repe--ons 1-‐3
Rest 2-‐5 minutes
Frequency 1 Exercise per workout
Cycle 1-‐3 weeks
Dynamic Effort Method
• Used to increase a fast rate of force development and explosive strength. This method will not build or increase maximal strength.
• Use bands and chains, 40-‐50% 1RM. • Follow-‐up with 2-‐4 supplemental exercises Used to replace Maximal Effort days when needed.
• Average Cycle Length: 3-‐4 weeks • Deload: every 1-‐2 cycles
Dynamic Effort Method Weight % 40-‐50%
Number of exercises 1
Repe--ons 2
Rest 30-‐60 sec
Frequency 1 Exercise per workout
Cycle 3-‐4 weeks
Dynamic Effort Method
• Speed Squat 8x2
Training Frequency
• 2 -‐ 4 days a week (4 is ideal) – 2 upper body (ie. 1 ME, 1DE) – 2 lower body (ie. 1 ME, 1DE)
• Note: Lower body: women respond be=er to a higher frequency because they do not suffer the same recovery issues as much as men and don’t fa-gue the CNS as much.
• Altera-ons in insulin, blood glucose, and glucagon-‐like pep-de 1 (GLP-‐1) levels.
• Reduc-on in the abundance and diversity of beneficial bacteria in the GI tract.
• Histopathological findings include lymphocy-c infiltrates into the epithelium, epithelial scarring, mild deple-on of goblet cells and glandular disorganiza-on in the colon.
Credit: Weizman Ins&tute of Science
§ Ar-ficial sweeteners induced glucose intolerance by impac-ng the gut microbiota just a[er one week of consump-on
§ Ar-ficial sweeteners are not absorbed in the GI tract, but in passing they encounter the gut microbiome
Pre-‐Workout
• 2-‐4 dropper fulls of liquid GPC • 1-‐2 tablespoon(s) of NOx Synergy • 2 capsules of BetaAlanine SRT • 2 capsules of Acetyl-‐L-‐Carni-ne • 1-‐2 capsules of L-‐Tyrosine
*op&onal for extra support
GPC
• Glycerophosphocholine (GPC) is a naturally occurring choline intermediary that is formed when the body breaks down cell membranes for choline
• GPC is a highly bio-‐available form of choline that crosses the BBB and raises choline levels.
• Inside the brain choline supports cell membrane and neurotransmi=er synthesis.
• Of all the supplemental forms of choline. GPC is the most cholinergic per gram (40% choline) and is well absorbed.
Glycerophosphocholine (GPC) • Nootropics (Wikipedia)
– “smart drugs”, memory enhancers, neuro enhancers, cogni-ve enhancers, and intelligence enhancers, are drugs, supplements, nutraceu-cals that improve one or more aspects of mental func-on, such as working memory, mo-va-on, and a=en-on.
Characteris-cs of Psychological Preparedness
• The individual’s psychological stability during training and compe--on and include personality, nervous system, psychomotor quali-es and skill to manage one’s state under extreme condi-ons.
GPC
NOx Synergy™
• Increases nitric oxide produc-on • Extends half-‐life of NO in the body • Protects NO from producing peroxynitrates (harmful fee radicals)
• Enhances the produc-on of ATP
Beta-‐Alanine SRT™ • Elevates muscle carnosine levels • Increases work capacity of muscle • Enhances the buffering capacity of muscle • Decreases acidosis • Increases muscle strength • Improves muscle endurance • Enhances exercise training • Improves overall muscle performance
L-‐Tyrosine
• Supports dopamine/norepinephrine produc-on – Increases cogni-ve performance and upli[ed mood
• Improves stamina for exercise by providing the precursor to epinephrine/norepinephrine release from nerve endings
• Precursor to thyroid hormone
L-‐Tyrosine
L-‐Tyrosine
Acetyl-‐L-‐Carni-ne
• Enhances mental energy and wellness • Energizes the brain • Quickly Improves mental focus
Peri-‐Workout • 1-‐2 tablespoon(s) BCAA/Glutamine Powder
Post-‐Workout
• 1-‐2 scoop(s) containing either: Whey Cool™, PurePea™, PaleoMeal™, PalePaleo™ Protein
• 1-‐2 capsules of Hydrolyzyme™ with Protein Shake
• 2 capsules of KreAlkalyn™ Pro
Incomplete Protein Diges-on
• Reduced protein absorp-on • GI discomfort, gas, and bloa-ng • Gut inflamma-on due to immune response to undigested proteins
• Food sensi-vity • Fermenta-on of undigested protein by colonic bacteria
• Altera-on of gut flora • Increased risk of colon cancer
Hydrolyzyme • Effec-ve with pea, whey, egg, casein, and hemp proteins.
Post-‐Workout Endurance
• 2 teaspoons Electrolyte Synergy
Summary • Pre-‐Workout
– 2-‐4 dropper fulls of liquid GPC – 1-‐2 tablespoon(s) of NOx Synergy – 2 capsules of BetaAlanine SRT – 2 capsules of Acetyl-‐L-‐Carni-ne – 1-‐2 capsules of L-‐Tyrosine
• Peri-‐Workout – 1-‐2 tablespoon(s) BCAA/Glutamine Powder
• Post-‐Workout – 1-‐2 scoop(s) containing either: Whey Cool™, PurePea™, PaleoMeal™, PalePaleo™ Protein
– 2 capsules of KreAlkalyn Pro – 1-‐2 capsules of Hydrolyzyme™ with Protein Shake – 2 teaspoons Electrolyte Synergy *op&onal for extra support
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