PEAK GUIDE TO PERFORMANCE - Amazon S3 · both for combine workouts and NFL team training camps following the draft. TEST Parisi is a partnership between two New Jersey-based companies

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PEAK PERFORMANCE

A GUIDE TO

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Peak Performance 1 6/12/14 9:49 AM

Peak Performance 2 6/10/14 3:38 PM


4 A Guide to Peak Performance

Every year after the Super Bowl, a crop of young, talented athletes fresh out of college try out to claim more than 200 of the roughly 1,700 roster spots in the NFL. To stand out in such a vast crowd of athletes, a player needs to show NFL coaches, scouts and team executives tangible numbers superior to those of other players at his position: a bigger, more shredded physique; a faster 40-yard dash; a higher vertical leap; more reps with 225 pounds on the bench press. And he needs to show all of this by February or March, when the NFL Scouting Combine and “pro day” workouts take place — a tight turnaround considering college-football season doesn’t officially end until January. “Combine prep” programs like the TEST Parisi Football Academy exist precisely to help talented, in-shape athletes perform at even higher levels, both for combine workouts and NFL team training camps following the draft. TEST Parisi is a partnership between two New Jersey-based companies at the forefront of athlete performance enhancement: TEST Sports Academy and Parisi Speed School. Since 2011, TEST Parisi has helped produce some

MUSCLE & PERFORMANCE PRESENTS

A GUIDE TO PEAK PERFORMANCE Reach your loftiest sports and fitness goals with TEST Parisi training practices, proper nutrition and supplementsBy C.J. Logan

Muscle & Performance Presents A Guide to Peak Performance is printed in the U.S.A. © 2014 by Active Interest Media, Inc. All rights reserved. Reproduction in whole or in part without permission is strictly prohibited. The information in A Guide to Peak Performance is for educational purposes only. It’s not intended to replace the advice or attention of health care professionals. Consult your physician before making changes in your diet, supplement and/or exercise program. AIM, as publisher, does not endorse and makes no representation, warranty or guarantee concerning the safety or effectiveness of the products discussed or illustrated in this magazine. The publisher expressly disclaims any and all liability relating to the manufacture, sale and use of such products. MUSCLE & PERFORMANCE, 24900 Anza Dr., Unit E, Valencia, CA 91355 - Toll Free: (800) 423-2874

of the most impressive numbers posted at the NFL Combine, most notably cornerback Patrick Peterson’s 4.34-second 40-yard dash at 219 pounds that made him the fifth overall pick in 2011 by the Arizona Cardinals. “In the NFL, these guys are just getting stronger, faster and leaner, and sloppy lineman with excess body fat are going to be a thing of the past very soon,” says Kevin Dunn, CSCS, CEO and owner of TEST Football Academy (testsportsacademy.com). TEST Parisi is teaching already excellent athletes how to reach their peak, both in terms of physique transformation (making players bigger, stronger and leaner) and athletic performance (training the body to work more efficiently to enhance power and strength output, top-end speed and agility). Achieving peak performance isn’t just reserved for football players, though. These days, non-professional athletes are just as determined to maximize their physical capabilities as those playing for money. This booklet brings the TEST Parisi secrets to you so that you too can achieve peak performance to reach any fitness or athletic goal you may have.


Group Publisher Cheryl Angelheart

Group Creative Director Alexander Norouzi

Special Projects Editor Vicki Baker

Muscle & Performance Editor-in-Chief Jordana Brown

Group Advertising Director Donna Diamond

Advertising Account Managers

Laura (Flores) Thorne, Julie Stone

Marketing Manager Laureen O’Brien

Copy Editor Gretchen Haas

Production Manager John Bodine

Photos courtesy of Inner Armour



ChAPTER 1

REACh FOR ThE PEAKThe heart of the TEST Parisi Football Academy program takes place during a two-month period prior to the NFL Scouting Combine and draft prospect workouts. During this time, Dunn and his team of elite coaches and trainers put NFL hopefuls through a rigorous schedule that addresses everything from proper movement patterns to power and strength development to football-specific drills. The TEST Parisi school takes elite college athletes and turns them into peak performers for the biggest job interview of their lives. We’ve used it as a template to make suggestions to help you take your performance — inside the gym or out — to the next level.

PREP WORK Every TEST Parisi training session begins with foam rolling, movement prep and pre-hab, each taking approximately 10 to 15 minutes. “Everyone in our program is going to do these exercises before every single workout,” Dunn says. “The warm-up is dynamic. It is all movement based. We’re not statically stretching. “Our philosophy is we need to lengthen the muscle before we strengthen it. Knots in your muscles act very much like those on a stretch cord. If you have one or two knots in the stretch cord, it’s actually shorter. A shorter

muscle correlates to a weaker muscle. It also puts more pressure around the joint and causes more tendinitis. “If you take the stretch cord and you pull both ends, what happens? The knots don’t come out; you actually tighten the knots, making them harder to untie. Also, a muscle will typically tear right above or below a knot from all the pressure added to that pinpoint location. The foam rolling unties the knots in the muscle, restoring its length and full elastic capability.” The pretraining warm-up includes:

Foam Rolling Focuses on such muscles as the quads, hamstrings, hip flexors, lats and delts.

Movement Preparation Combines dynamic warm-up drills and yoga-based moves, addressing common trouble areas such as tight hip flexors and hamstrings, trunk stability and rotational mobility.

Pre-Hab Movements that strengthen the vulnerable “hubs” of the athlete’s body (shoulders, trunk and hips), including external and internal rotation of the hips, pillar bridges, crunches, trunk rotations, external and internal rotation of the shoulders and scapular mobility (protraction, retraction, upward and downward rotation).


TEST PARISI PHILOSOPHIESBy Kevin DunnLay a Foundation. You need a strong foundation to build on, and a lot of people don’t have that cornerstone built into their system. Our philosophy is we’re in this to train movement patterns, not bodyparts. It’s very different from the bodybuilding world. We look at the entire body as a whole.

Screen First. Strengthen the right movement patterns rather than reinforcing the wrong ones. If you have a compensated movement and are adding resistance to it, all you’re going to do is push yourself into further compensation, which is a good recipe for causing an injury. Practice the proper motions first, then add strength to those movements.

Respect the Pyramid. There’s an athletic pyramid we adhere to. Movement patterns, mobility and stability are on the first layer of the pyramid. The second layer includes things like crossover steps, shuffle steps, starts, acceleration, first-step quickness, deceleration and then being able to link those together. At the top of the pyramid are the drills and workouts. A lot of athletes spend no time on flexibility, mobility and understanding what they need to do to become the most efficient athlete they can. When you get to the NFL level, God-given talent isn’t good enough. You need to work the talent. Hard work beats talent every time when talent doesn’t work hard.



DavidPaterikINNER ARMOUR ATHLETEDAVID PATERIK

MASSPEAK™

50GPROTEIN

710CALORIES

12GBCAAS +

GLUTAMINE

WWW.INNERARMOUR.COMFOLLOW ONLINE

ChAPTER 2

PEAK PERFORMANCE WORKOUTSTh is plan is based on the TEST Parisi training protocol. It has been modifi ed for the average gym-goer who isn’t training specifi cally for football and doesn’t have access to specialized equipment. Th e workout sessions follow the foam rolling, movement preparation and pre-hab prep work.

NOTE ON SUPERSETS: Perform the exercises as a circuit, resting two to three minutes between each round and completing three circuits total. *Sprint work follows the weight training on Mondays. Do eight 40-yard sprints and rest two minutes between each.†Hold the top position of a push-up for time, arms extended throughout. ‡Use either a medicine ball or weight plate for resistance.

MONDAY*ExErcisE sEts rEps rEst

Plyometric Push-Up 5 3-5 2 min.

Bench Press 3 6-8 superset with Romanian Deadlift 3 6-8 superset with Cable Woodchopper 3 10-12 superset with BOSU Ball Push-Up/Plank Hold† 3 60 sec. 2-3 min. Exercise Ball Alternating One-Arm 3 10 per arm Dumbbell Bench Press superset with Exercise Ball Alternating One- 3 10 per leg Legged Leg Curl superset with Russian Twist‡ 3 15 per side superset with BOSU Ball Push-Up 3 to failure 2-3 min.

TUESDAYExErcisE sEts rEps rEst

Squat Jump (bodyweight) 5 3-5 2 min.

Squat 3 6-8 superset with Pull-Up 3 6-8 superset with Plank Hold Opening to Side Plank 3 10-12 per side superset with BOSU Ball Squat (bodyweight) 3 15 2-3 min. Alternating One-Legged Squat 3 10 per leg (bodyweight) superset with Alternating One-Arm Dumbbell Row 3 10 per side superset with Crossover Crunch 3 15 per side superset with Dumbbell Alternating One-Legged 3 15 per leg 2-3 min. Romanian Deadlift


DavidPaterikINNER ARMOUR ATHLETEDAVID PATERIK

MASSPEAK™

50GPROTEIN

710CALORIES

12GBCAAS +

GLUTAMINE

WWW.INNERARMOUR.COMFOLLOW ONLINE



THURSDAY*ExErcisE sEts rEps rEst

Smith-Machine Bench Press Throw 5 3-5 2 min.

Standing Barbell Shoulder Press 3 12-15 superset with Kettlebell Swing 3 12-15 superset with Cable Woodchopper 3 15 superset with BOSU Push-Up/Plank Hold 3 60 sec. 2-3 min. Dumbbell Flye 3 15 superset with Alternating One-Legged Lying Leg Curl 3 15 per leg superset with Russian Twist 3 20 per side superset with BOSU Ball Push-Up 3 to failure 2-3 min.

WEDNESDAY

Rest — massage, yoga and/or foam roller work recommended

SATURDAY

Conditioning: 20 minutes of 60-second high-intensity intervals performing the cardio activity of your choice (e.g., running, biking, rowing, jumping rope, burpees) with 60 seconds of rest between each (1:1 work-to-rest ratio) for a total of 10 intervals. Working intervals should be performed at around 80 percent intensity — hard but not quite all-out.

SUNDAY

Rest — massage, yoga and/or foam roller work recommended

FRIDAYExErcisE sEts rEps rEst

Hang Clean 5 3-5 2 min.

Lunge 3 12-15 per leg superset with Inverted Row 3 12-15 superset with Plank Hold Opening to Side Plank 3 15 per side superset with Bulgarian Split Squat (bodyweight) 3 20 2-3 min. Step-Up 3 15 superset with Alternating One-Arm Cable Row 3 15 per arm superset with Crossover Crunch 3 20 per side superset with BOSU Ball Squat (bodyweight) 3 20 2-3 min.

NOTE ON SUPERSETS: Perform the exercises as a circuit, resting two to three minutes between each round and completing three circuits total. *Sprint work follows the weight training on Thursdays. Do eight 40-yard sprints and rest two minutes between each.


muscleandperformancemag.com 11

Supplements for Peak PerformanceIf you expect to perform at your best, job one is to take in plenty of calories daily. It’s often hard to consume sufficient calories day in and day out through wholesome eating, especially if you lead a busy life. It’s also your job to train till you’re drained

and protect your hard-earned muscle as you go along. Supplements can help you in those tasks.

Inner Armour’s Mass Peak is an all-in-one mass gainer formulated for better performance and improved recovery. Each serving of Mass Peak provides a 2:1 ratio of protein to carbs to kick-start recovery. This ratio has been shown to be the most effective at boosting aminos and glucose, nutrients needed for replenishing muscle glycogen and stimulating the muscle-building process.

You can also stay on top of your game by optimizing your body’s free testosterone. Test Peak by Inner Armour has been shown to boost free testosterone by 98 percent, making more of it available to enhance your performance in the gym, increase strength gains and encourage muscle building. It also contains Mytosterone to blunt possible negative effects of increased testosterone. And like other Inner Armour products, Test Peak is free of banned substances, compounds prohibited by organizations including the NFL, NCAA and MLB.

Terrence Fede (Marist College)“Inner Armour supplements helped me reach my main goal of gaining weight during the Combine training. I feel that they worked better than other companies’ supplements to help me get to this goal. My results with Inner Armour let me gain the weight I wanted at the pace I wanted, and gain good, true muscle weight.”

Nadir Brown (University of Akron/California University of Pennsylvania)“I take Test Peak two times a day — in the mornings before and after I lift — and Nitro Peak, which gives me much more energy in the gym.”

Jamil Merrell (Rutgers)“Mass Peak has helped me to gain more than 5 pounds while I’ve been here [at the training camp]. My body fat is decreasing and my muscles are really increasing.”

Rashid Williams (NFL hopeful)“I came to the NFL Combine to get stronger, bigger, put on some more mass and weight. My main Inner Armour supplement is Test Peak. I’ve had increased strength on all of my lifts, especially my bench and squat. I feel like a stronger athlete.”

Jeremy Rodriguez (Villanova/Monmouth)“I’ve been using Nitro Peak to get toned and cut. I’ve been here [at the training camp] four weeks and I’ve increased everything: bench, jump, squat. It has helped me get my body fat down and my strength up. Inner Armour supplements have given me a dramatic increase in strength and size.”



ChAPTER 3

The Icing on the (Muscle) Cake: Creatine, Leucine and GlutamineResearch has shown that after a strenuous weight session — even in well-trained athletes — muscle breakdown (catabolism) rises for a period of four to 14 hours; after that comes a phase of muscle building (anabolism). If the anabolic period is longer and heartier than the catabolic phase, muscles grow stronger and bigger. So supplements such as amino acids (like leucine and glutamine), which may reduce muscle catabolism, might prove beneficial. In addition, taking supplemental creatine, a compound made naturally in the body from three amino acids (arginine, glycine and methionine), has been shown in hundreds of studies to be effective at increasing muscle strength, power and size, and boosting overall athletic performance.

Inner Armour’s Muscle Rush Peak was created with the nutrients muscles need to reach their maximum performance potential and physical conditioning. It was formulated with Con-Cret (creatine hydrochloride) to help you train at a higher intensity and prime you for your next workout. Muscle Rush Peak also contains key ingredients to support focus, muscle size, power and strength.

Another Inner Armour product, BCAA Peak, offers a 12:1:1 ratio of the branched-chain amino acids (leucine at more than 6 grams, isoleucine at ½ gram and valine at ½ gram). Although all the BCAAs play an important role in muscle growth, leucine has been shown to play the most critical role in stimulating muscle protein synthesis (growth). BCAA Peak also contains 2½ grams of glutamine per serving. Research shows that when you take in an adequate amount of glutamine, the rate of protein synthesis is increased and recovery time is reduced.

MUSCLE ARMOURProper nutrition and a sound training program that addresses correct movement, mobility, power and strength make up the majority of what you need to maximize performance. But to truly reach your peak, you need a cutting-edge supplement regimen to complement and support your gym work and food intake. All players in the TEST Parisi Football Academy take Inner Armour products on a daily basis to enhance output in workouts and promote adequate recovery afterward. Inner Armour supplements undergo rigorous testing to certify that they are free of banned substances; this is a claim very few sports nutrition companies can make.

On the following page are the nutrition and Inner Armour supplement schedules for TEST Parisi football clients, separated into two groups: “gainers,” those looking to add significant lean muscle mass; and “leaners,” athletes who want to drop significant body fat to appear more shredded when they take off their shirts. This regimen is suitable for anyone (even the non-football player) who trains hard and wants that sweat equity to translate into the best possible results in physical performance and appearance. “The arsenal of products Inner Armour has made available to us has been of paramount importance to the growth and recovery of our program,” Dunn says. “We


muscleandperformancemag.com 13

keep a careful eye on weight and body composition weekly, as we need to ensure progress is being made in the right direction. Having two proteins available — whey for fast release postworkout and casein for slow release before bed — allows us to feed and nourish the

muscles for optimal growth and recovery. Muscle Rush [preworkout], Test Peak [a testosterone regulator] and BCAAs [branched-chain amino acids] loaded with leucine are all products that help create the optimal body transformation for that powerful athletic look.”

GAINERS7:30 a.m. Breakfast (example: egg white and vegetable frittata with turkey sausage)

Nitro Peak, 1 to 2 scoops; Mass Peak, 2 scoops

11 a.m. Mass Peak, 2 scoops

12 p.m. Lunch (example: grilled salmon fillet with broccoli)

12:45 p.m. Muscle Rush Peak, 2 scoops; Test Peak, 6 capsules

1-2:30 p.m. BCAA Peak, 1 scoop (during lifting workout)

3 p.m. Mass Peak, 4 scoops

5:30 p.m. Dinner (example: meatloaf of Angus sirloin beef with red potatoes)

9 p.m. Casein Peak, 1 to 2 scoops

LEANERS7:30 a.m. Breakfast (see above)

11 a.m. Mass Peak, 2 scoops

12 p.m. Lunch (see above)

12:45 p.m. Muscle Rush Peak, 2 scoops; Test Peak, 6 capsules

1-2:30 p.m. BCAA Peak, 1 scoop (during lifting workout)

3 p.m. Nitro Peak, 2 scoops

5:30 p.m. Dinner (see above)

The Protein Balancing Act: Whey or Casein?To achieve your peak performance, whatever your sport, you need the benefits of whey and casein.

Whey protein hydrolysate, such as that found in Inner Armour Nitro Peak, is the fastest absorbing form of whey. Hydrolysates are short, digestible peptides that are broken down and quickly absorbed by your muscles, spiking their

amino-acid levels and promoting the muscle-building process. You can best support your athletic and physique goals by consuming whey first thing in the morning (to stop muscle catabolism) and around training time.

Casein takes longer to digest than whey, so it can keep muscles supplied with amino acids over a longer period of time — like while you’re sleeping. A product such as Inner Armour’s Casein Peak delivers 24 grams of slow-digesting micellar casein (one of the slowest-absorbing proteins available), is rich in glutamine and the branched-chain amino acids (leucine, isoleucine and valine) and is also enhanced with the recovery aminos glycine and taurine.



NITRO PEAK is loaded with the fastest absorbing form of whey protein - whey protein hydrolysate. Hydrolysates are short digestible peptides that arebroken down and absorbed by the muscles quickly, spiking amino levels in the muscles and promoting the muscle building processes.

Each serving of NITRO PEAK is formulated with the lean and fit muscular athlete in mind, to support their athletic and physique goals. NITRO PEAK fits perfectly with dieting regimes of strict athletes who want to maintain their peak condition and performance all year round.

JasonDavisINNER ARMOUR ATHLETEJASON DAVIS

NITROPEAK™

24GPROTEIN

5GCARBS

0GTRANS FAT

GLUTENFREE

J.C. CopelandPosition: Fullback

School: Louisiana State University

Height: 5’11”

Weight: Before (Jan. 6, 2014), 292 pounds; after (Feb. 21, 2014), 272 pounds

Body Fat: Before, 21.37 percent; after, 13.02 percent

Jeremy Deering Position: Free Safety

School: Rutgers University

Height: 6’1”

Weight: Before (Jan. 13, 2014), 207 pounds; after (Feb. 17, 2014), 213 pounds


40-Yard Dash Time: Before, 4.72 seconds; after, 4.33 seconds

Vertical Leap: Before, 29 inches; after, 36.5 inches

Clark CoePosition: Defensive Back

School: Monmouth University

Height: 5’10”

Weight: Before (Jan. 9, 2014), 198 pounds; after (Feb.17, 2014), 199 pounds


40-Yard Dash Time: Before, 4.62 seconds; after, 4.41 seconds

Vertical Leap: Before, 30 inches; after, 35 inches

THE PROOF IS IN THE PLAYERSHow much can you improve your body and performance in the span of a month or two? With the right training, nutrition and supplement plan, a lot. Here are a few of the athletes who made substantial improvements in bodyweight, body composition, strength and speed in the TEST Parisi program leading up to the 2014 NFL Combine and pro-day workouts. With a similar commitment, you too can change your physique and strength numbers in short order.


NITRO PEAK is loaded with the fastest absorbing form of whey protein - whey protein hydrolysate. Hydrolysates are short digestible peptides that arebroken down and absorbed by the muscles quickly, spiking amino levels in the muscles and promoting the muscle building processes.

Each serving of NITRO PEAK is formulated with the lean and fit muscular athlete in mind, to support their athletic and physique goals. NITRO PEAK fits perfectly with dieting regimes of strict athletes who want to maintain their peak condition and performance all year round.

JasonDavisINNER ARMOUR ATHLETEJASON DAVIS

NITROPEAK™

24GPROTEIN

5GCARBS

0GTRANS FAT

GLUTENFREE



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PEAK GUIDE TO PERFORMANCE - Amazon S3 · both for combine workouts and NFL team training camps following the draft. TEST Parisi is a partnership between two New Jersey-based companies