Pt Master Training for Master Athletes

8/18/2019 Pt Master Training for Master Athletes

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Master Training for Master Athletes - Part 1by Juan Carlos Santana | Date Released : 16 Jul 2003

So you still want to rock with the young guns, but the

years are coming hard and ast! "ou are not alone,and you ha#e more at your dis$osal than you maythink% &e are li#ing in miraculous times, times de'nedby technologies that not only add years onto $eo$le(sli#es but add more lie to those years) *oday, we areeeling younger and li#ing longer) *he urge, time,means and desire to stay acti#e and com$etiti#e is$re#alent among many within the middle aged and

e#en senior $o$ulation) &hether once an athlete ortaking u$ a s$ort or the 'rst time, the master classesin many s$orts are seeing an enormous growth) &hatis really alarming is that many +master athletes arestill com$eting at the national and world le#el) *hismeans some o these 30, -0 and e#en .0 year oldsare gi#ing the /lym$ic ho$euls a run or their money)

s a matter o act, it is not uncommon now to seeathletes com$eting into their late 30s and early -0son the world(s stage o athletic com$etition) Sowhy is this ha$$ening! &hat actors $lay into ourability to ta$ into the ountain o youth! *his articleseries will co#er some o the liestyle, nutritional andtraining strategies we ha#e used at the nstitute o

uman erormance 45 to allow our not so young,ocean lo#ing seagulls to still sore with the eagles) *he'rst $art will deal with some generalrecommendations, ideas and conce$ts) &e will alsooer a basic e7am$le o the $rogram most master

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athletes can use as a tem$late) n the second $art othe series, will share with you my -08$ound 9ourneyinto the S Judo ;asters lorida, a coastal community with an a?uent andmature $o$ulation) *he city is a ha#en or s$orts 12months out the year) *here are leagues, clubs andnational organi@ations that su$$ort 9ust about e#erys$ort you can imagine, rom dee$ di#ing to snowboarding) you can imagine it, we ha#e a club or it);ost clubs will hold some orm o e#ent that will allowthe $artici$ant to show their stu) *hereore, trainingthe master athlete has become one o the things orwhich weA#e become #ery well known) So what makesour training so dierent! /ne sim$le word: ***DB%;ost o our master athletes are 9ust like you or maybe

9ust like your $arents: between the ages o 3. and .0years old, who $layed high school or college s$orts

and is hea#ier then they were when they were $layingthose s$orts) *hey ha#e careers, businesses, amilies,little time and all o the other concerns that maketheir way into e7cuses) ll ha#e some daily $hysicalcondition, rom your nagging aches and $ains to yourchronic health issues) Some control their ailments withmedications, and others see aggressi#e training and

com$etition as their lieline and method o a#oidingmedications) ll o our clients could see theirshortcomings in the genetic $ool as e7cuses as to whythey can(t do some things, but they don(t% *hey ocuson the one reason why they should do it%


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&hen the aches and $ains show u$, we do theintelligent thing: we reer to our * de$artment) ha#ene#er been $art o the industry(s $ush to try to turn

trainers and coaches into thera$ist or +correcti#es$ecialists) &e belie#e in being great at what we do:kicking $eo$leAs butts without causing in9ury) &e letour $hysical thera$ists do what they do best: assessand $ro#ide a diagnosis and $lan o attack) /nce theyha#e that $lan, our trainers take and launch it with adeliberate and $rogressi#e #engeance) &e ha#e all othe lo#e and understanding or our clients but no $ityon their conditions) ere is the short and skinny onour e7$erience with the aches and $ains o our masterathletes and all o our clients or that matter) ;ost othe aches and $ains we see are related to being out o sha$e) *he master athlete is still trying to $artici$atein acti#ities and at le#els o a much younger$o$ulation) So, our 'rst order is to get our master

athletes in the best sha$e $ossible) ater addressingall o the issues set orth by our * de$artment we stillha#e aches and $ains, then we will learn to li#e withthem or orget about $ushing the en#elo$e andcom$eting) B#en young athletes ache e#erywherewhen they $ush the $erormance en#elo$e) &hatmakes you think a master athlete won(t! you want

to be $ain ree, then walk, mediate, do some tai8chi,chill and 9ust watch the tides come in and out) thatis not or you, then shut your $ie8hole and train hard)t(s that sim$le)


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Ceneral guidelines ollowed by $hysical thera$yinclude:

1)dentiy cause o trauma or sym$tom

2)Reduce or eliminate the source o trauma orsym$tom3)Bliminate sym$toms or reduce to a controlled

le#el-)ncrease unctional ca$acity to a le#el where a

sym$tomatic acti#ity is no longer sym$tomatic;any master athletes and middle aged $eo$le ingeneral ha#e weight issues) *hey usually are way

behind on new nutritional and su$$lementde#elo$ments) lthough we do research, are a wealtho knowledge and work with the to$ $eo$le in theindustry, our clients still see us as their coaches andnot the $lace they turn to or sound nutritionad#ice, su$$lement ideas andrecommendations) Reerring out the nutritional

com$onent associates you with a #ery $oweruls$here o $eo$le and kee$s you out o that uglycontro#ersy we read about so much: whether coachesshould e#en mention well8$ublished, ecacioussu$$lemental strategies) &e always reer allnutritional cases to anti8aging e7$ert, Dr) llyn =ri@el)Dr) =ri@el is an absolute monster on su$$lements,hormonal thera$y and weight lose) 'rst reerred tohim with no ulterior moti#eE it was sim$ly the bestthings or my clients) owe#er, since then, this is whathas de#elo$ed:

1)&e ha#e grown to be riends and occasionaltraining $artners)


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2)&e ha#e de#elo$ed an incredible cross reerralsystem and larger circle o inFuence)

3)/ur clients are delighted to ha#e the best care inboth as$ects o 'tness and wellness)

-)=oth o our businesses ha#e a more $owerul and$roessional look and eel)

ll o our clients who ha#e made the commitment totheir goals and ollowed Dr) =ri@el(s ad#ice ha#eachie#ed the weight and look they wanted) =ut 2-GHnutrition is not easy, and many will 9ust acce$t howthey look rather then go through the sacri'ce

necessary or change) /I, now that we ha#e takencare o the +this hurts and the + wish looked 1Hagain issues, let(s look at some o traininga$$roaches)Dr) =ri@elAs general guidelines or weight reduction:

1) daily consum$tion o about 10 calories $er$ound o bodyweight when sedentary)

2) daily consum$tion o about 1. calories $er$ound o bodyweight when training light)3) daily consum$tion o about 20 calories $er

$ound o bodyweight when training hard 4e)g),two a day5)

-)bout one gram o R/ $er $ound o body weightwhen cutting weight and training hard%

.);ost ats rom 'sh oils and Fa7 seed oil)

6)ll low glycemic carbohydrates)Note: These guidelines are then tailored to the

specifc profle o the patient as delineated by

physical examination, blood work and individual

preerences.


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&hether we are working to get someone out o $ain oro$timi@ing their $erormance le#els, our attitude is thesame: +urt in $ractice, so you don(t bleed in battle)

erormance is oten a battle o wills and has little todo with skill) *he one standing at the end wins) *hereore, we make a concentrated eort to create$eo$le mentally ca$able o enduring the $ain osu$erhuman eorts) Seasoned adults ha#e sur#i#edand dealt with challenges and ad#ersities that wouldcri$$le a younger $erson 4e)g), birth, death,res$onsibilities, di#orce, relocation, 'nancial des$air,etc)5) &e use the mental toughness and disci$line thatonly many years o lie can $ro#ide to make u$ or the$hysical decrements that this same longe#ity brings)&ith metal toughness on our side, we can bring on the$ain o training)

Our proessional clients compete on weekends as i their liveswere on the line. ere one o our competitive tennis players practices on his rotational mechanics.

*he training modalities and intensities o the masterathlete are $retty much the same as or youngerathletes) *he only dierence is the reco#ery) &e ha#eseen master athletes cut the #olume o work so theycan train regularly, and we ha#e also seen them train


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hard but less oten) =oth a$$roaches work) $ersonally $reer training hard and less oten #ersuslowering the training intensity) *he reason or this is

that intense training more closely mimics com$etition) *hereore, ne#er ha#e to go into uncharted watersduring the com$etition) *he way we see it, our clientsgo into the com$etition knowing they will outlastanyone) Inowing they can take their o$$onents to$ain thresholds they ha#e ne#er #isited is a greatwea$on) sends all o its master athletes out withthis wea$on in hand) et(s look at some o the$rotocols we use)

!n between the hard stu", active recovery

can be as simple as practicing your sport

mechanics on a single leg or with the non#

dominant side. ere one o our competitive

golers practices his drive on a single leg.


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*he ollowing blue$rint has been successully used byour $olice de$artment and master athletes to getthem in sha$e or their e#ents) &e can make slight

alterations in the $rogram to make it #ery s$eci'c tothe e#ent or which they are $re$aring) Remember,this is 9ust a blue$rint to gi#e you a eel o what a$rogram may look like) &e ha#e mi7ed sometraditional modalities 4i)e), ree weight or machineeKui#alent5 with some stability, balance and metabolicruns) &e assume the $erson has had some time oand is coming into the gym not knowing too muchabout unctional training) So we start with someamiliar mo#es and slowly con#ert the training to amore aggressi#e and eclectic a$$roach) &e alsoassume that $utting on muscle is $art o the game, sowe ha#e some standard hy$ertro$hy e7ercises) &elo#e >ree ;otion as machine alternati#es to the reeweight e7ercises) *owards the end, you will see the

metabolic demands really kick u$ with the s$rints andmetabolic runs 4300 yard shuttles5) &e use theLordic*rack ncline *rainers when doing indoormetabolic work)


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/ne o =oca Raton(s

'nest works on

hamstring and glute

strength with a stability

ball bridge)

*wo =oca Raton $olice

ocers get ready or

their yearly challenge)

>eel ree to $erorm this $rogram as circuits) >ore7am$le, ater the warm u$, $erorm e7ercises two,three and our as a circuit) *hen $erorm e7ercises '#eand si7 as a circuit and 'nish with the core work as a

circuit) *his a$$roach allows one to 'nish the $rogramaster and adds a bit o cardio to the game) "ou canalso mi7 a traditional e7ercise with a core and abalance to create circuits that allow or better ocuson one traditional e7ercise at a time) *his hybridormat is #ery $o$ular at , and we call it the tri8$le7scheme 4e)g), a traditional e7ercise, a core e7ercise

and a balance e7ercise5) /ur hybrid $rotocols allow usto use stability and balance work to ser#e as an acti#erest between the big bangs o strength work) /urathletes li#e on our hybrid $rograms)

*he tem$o o our hy$ertro$hy and strength work iscontrolled but dynamic) think that too much hasbeen made o tem$o work) cou$le o $eo$le citedsome research, and e#eryone 9um$ed on the wagonwithout e#er Kuestioning who was dri#ing it) ha#eused tem$o work and do not 'nd it any more or anyless eecti#e than the dynamic tem$os we use at )(d rather ha#e my clients get the work throughadditional re$s as a$$osed to taking '#e to 10


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seconds to do re$s) ersonally, suer rom trainingDD) *his means all aslee$ i you slow things downtoo much) *o me, slow tem$os are Fat out boring)

want someone to do 30 seconds o work, (ll re$ themor 1. with a load that will orce them to 'nish inabout 30 seconds) sing challenging loads or thea$$ro$riate re$ range will not allow the weight tomo#e aster than one and a hal to three seconds $erre$) &e do make sure that the eccentric gets the mostamount o control) &hen working hea#y loads, thedro$ has to be right or in9ury will result) controlledeccentric takes the longest $art o the re$ andensures sae training) *he concentric can be $oweredu$ much aster, as long as you take a bit o the to$) know what you are thinking M this guys is nuts% ;aybe,but can only s$eak rom my e7$erience)ersonally, my legs ha#e ne#er been bigger thanwhen was doing si7 leg cranks in a row with body

weight once $er week 4.0N s$eed re$s in under 10minutes5) *his bodyweight $rotocol uses s$eed to loadthe muscle, and the tem$o used is +as ast as youcan) /ur clients see e7cellent hy$ertro$hy with thiss$eedG$ower $rotocol) ha#e ke$t my bench $resswithin 3.0 to 3H. without benching) ha#e used ourmetabolic chest $rotocols to kee$ our clientsA bench

$ress numbers relati#ely high without tem$o work ore#en benching) >inally, the bodybuilding we do at is or the $ur$ose o mo#ing the body) So i ha#e theo$tion to de#elo$ sucient hy$ertro$hy through a$ower model as o$$osed to a slow tem$o model,


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choose ast tem$oG$ower e#ery day o the week 4andtwice on Sunday5) ha#e read the research onacti#ation thresholds, motor units and 'ber ty$es)

understand the science and e#eryone(s desire toadhere to it, but $ersonally don(t ha#e the time orscience to e7$lain all o things see working) So res$ect e#eryone(s o$inions and their $reerences, but will not blindly adhere to one way o doing somethingwhen many dierent and eecti#e a$$roachese7ist) *em$o training is one o those things)

*he reco#ery between e7ercises and sets isde$endent on many #ariables and the ocus o thecycle) you are $erorming e7ercises in succession4e)g), all sKuat sets in a row5, we like the one totwo minute rest) $reer to get more rest and usehea#ier loads) you are $erorming a hybrid circuit,then we 9ust slowly walk rom station to station so alle7ercises are com$leted in one to two minutes) n a

strength $hase, we may slow down the rhythm o thesession) the goal is to break some records, then weget ater it and use com$lete reco#ery) we are in a$ower endurance cycle, then we will $ower throughwith minimal 4i)e), incom$lete5 reco#ery)

*he set and re$ schemes are also #ery Fe7ible) >ore7am$le, i a beginner starts a our week cycle in a

two to three set scheme, we usually go two sets the'rst week, two sets the second week, three sets thethird week and three sets the ourth week) the setscheme or an ad#anced $erson is two to our, thenwe can go two, three, our, our on successi#e weeks)


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*he re$ scheme runs in#erse to the sets or allstrength mo#es 4i)e), as sets increase, re$s dro$5)Don(t take all o this as the /L" way to do it) Stay

ree with the $rogram) Shake it u$ a little and make ittaste right% &hen doing stability work and metabolicruns, we increase re$s to add #olume and increasestability endurance and unctional ca$acity) >ore7am$le, we will go 12, 10, eight, eight i we want toconcentrate on strength during the hy$ertro$hy cycle) we want more #olume and hy$ertro$hy, we will usea 12, 12, 10, 10 re$ scheme during successi#e weeks)


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1-4 weeks – GeneralHypertrophy and Intro toFunctionpower

!"#

=< 8 Right side, let side and

center / 8 /#erhead

== 8 =arbell S= 8 Stability =all

D= 8 Dumbbell 1 8 /ne rm

>; 8 >ree ;otion machine 1 8 /ne eg

"$ercise Sets%eps &'("S

;/LD" 4y$ertro$hy5


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1) &eighted Ski$

ro$e circuit

18- weights 7 20

9um$s 18- lbs

2) == SKuat 28- G N812

3) == =ench ress 28- G N812

-) >;


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1) &arm u$ 45 2 G 10 each

;ed8ball


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O) *readmill runs

4track runs o$tional5 .8H minute run

2P incline or

distance

>RD" 4y$ertro$hy5

1) &eighted Ski$

ro$e circuit

18- weights 7 20

9um$s 18- lbs

2) Deadlit 28- G N812

3) ncline Dumbbell

=ench 28- G N812

-) 1 D= Row 28- G N812

Stabili@e with

ree arm

.) lt D= $right

Rows 28- G N812 se =arbell

6) lternating D=


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N) S= Skiers 283 G 10820

rogress to

one leg

O) *readmill

4inclined5

28- G 30 sec86

m$h, 10830P

1:3M work:

rest

QBach ma9or lit is $erormed hea#y 4i)e), close toailure5 once $er week) *he other day 60 to H0$ercent is used to train)

)nterior %each

war*-up

/ne leg balance

with an o$$osite

arm reach

orward

S+ Skiers

Roll rom side to

side


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%eclined rope pulls or cli*bs Sim$ly

climb a ro$e

,- weeks – .eak Stren/th0eelop power

!"#

=< 8 Right side, let side and / 8 /#erhead


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center

== 8 =arbell S= 8 Stability =all

D= 8 Dumbbell 1 8 /ne rm

>; 8 >ree ;otion machine 1 8 /ne eg

0)# Sets%eps &'("S

;/LD" 4S*5

1) &arm u$ 45 283 G 10 each

;ed8ball


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.) ncline == =ench 28- G 386 =odyweight

6) =ent o#er Row 28- G 386

H) Inee tuck skiers

combo

283G 10820 o

each e7ercise

se two legs

M non8sto$

N) *ri$le threat 4S=

=ridgesleg

curlshi$lits5

283 G 1081. o

each e7ercise

se two legs

M non8sto$

O) 300 yard shuttle 283 1:3 Mwork:rest

&BDLBSD" 4>unction M stability and $ower5

1) &eighted Ski$ ro$e

circuit

18- weights 7

20 9um$s 18- lbs

2) SKuat Jum$s 283 G .

rogress to

#est

3) Cary Cray(s D=

;atri7

1 G H2 total

re$s

See attached

$rotocol


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-) eg RD" 4S*5

1) Cary Cray(s D=

;atri7

182 G H2 total

re$s

se .810 lb

D=s

2) &eighted ertical 9um$s 283 G .

3) == Deadlit 28- G 386


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-) >lat == =ench 28- G 386 se =arbell

.) >;


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2-13 weeks – .eak .ower and.ower "ndurance

!"#

=< 8 Right side, let side and

center 1 8 /ne rm

D= 8 Dumbbell S= 8 Stability =all

1 8 /ne eg / 8 /#erhead

0)# Sets%eps &otes

;/LD" 4ower Bndurance5


circuit

18- weights

7 20 9um$s 18- lbs

2) eg


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u$s

-) lternating =and ull

4rotating5 28- G 20

.) lt


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3) =o7 Jum$s 4su$er set

T1b5 283 G .8N

283 min

between

su$ersets

-) =ench ress 4su$er

set T2a5 283 G .

1 min

between

e7ercises

.) B7$losi#e $ush8u$s

4su$er set T1b5 283 G .810

283 min

between

su$ersets

6) ull8u$s 4or lat

$ulldowns5 4su$er set

T3a5 283 G .

1 min

between

e7ercises

H) / ;ed ball throws

4su$er set T3b5 283 G .810

283 min

between

su$ersets

N)


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>RD" 4ower Bndurance5


circuit

18- weights

7 20 9um$s 18- lbs

2) ested erts 3 G .

1.82081.P

=&

3) ;atri7

3 G H2 41.820

lb D=s5

-) ush8u$s 283 G 2.830

.) Reclined ro$e $ull 2 G 20

6) S= >ab .

2G10 re$s

$er e7ercise

4ush8u$, y$ers, re#

hyers, knee8tucks, and

skiers5

H) 300 yard shuttle 7 . 1:3 Mwork:rest


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N) S= *ri$le *hreat M 1

eg 283 G 1081.

NOT$: %any o these exercises can be ound in the&TontheN$T.com $xercise 'ibrary

*his $lan has a little bit o e#erything in it and there islots o room or change) you study the $rogressionso#er the 128weeks, you will notice the slow but steadyincrease in intensity, and in some cases #olume 4e)g),runs and stability $rotocols5) n eight week #ersion o

this $rotocol made the =oca Raton olice de$artmenta wrecking machine) Some o the most im$ro#edocers were emales)

'evel o perormance and training can get so high, that weoten can(t tell the di"erence between our master athleteand our younger competitors.

se this $rogram to hel$ de#elo$ your own a$$roachto training master athletes, watch or the +itis

$roblems and work around them and not throughthem) *his $rogram will $ro#ide an interesting game$lan or any indi#idual in#ol#ed in an aggressi#e s$ort4e)g), basketball, Fag ootball, soccer, etc)5) t has$lenty o muscle and a good bit o hustle)

http://www.ptonthenet.com/exlibrary.asphttp://www.ptonthenet.com/exlibrary.asp


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know ha#e gone against the grain on some issueslike tem$o, but that(s /I) Bmbrace change and$ossibilities) ea#e your sel o$en to o$tions) ;any

$eo$le in the industry want to bescientists, $erorming miraculous rehabilitations andusing U10 words) *hat(s cool by me M but it is not me)(m a coach, a $ersonal trainer and a B teacher, andAm ha$$y with that) t , we are great at what wedo: kicking them in the butt and sla$$ing them on theback) lea#e the other stu to those who like it, and res$ect them or the $ers$ecti#e they bring to theindustry) Low, this does not mean always ha#e toagree with them on e#erything) can assure you whatwe are doing absolutely works) /ur clients would notbe coming back i we were not deli#ering the goods) ask you to take it all in and then make u$ your ownmind and use what you like)n the ne7t article, will share with you my own

$ersonal 9ourney to the Judo Lational ;asters


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This is one o my avorite ways to practice my )udo lits *+ree%otion, ings and - lbs.

(H" )(%I5 by Gary Gray

*his circuit was designed to $ro#ide total bodytraining in all three $lanes) t is com$osed o a$ressing seKuence 4three e7ercises5, a curlingseKuence 4three e7ercises5, a lunging seKuence 4threee7ercises5 and lunge8to8$ress seKuence 4three

e7ercises5) Bach e7ercise is $erormed si7 times 4three$er side5) *he total circuit is H2 re$s, and a target o1:-. to 2:00 minutes should be the aim)

.ro/ression

1)Start with indi#idual mo#es or eight to 16 re$s2)erorm each com$lete seKuence 4si7 re$s o each

e7ercise53)erorm total circuit with body weight 88 with

handGankle weights 88D=s 88 =ar-)erorm with handGankle weights 4not or time5,

com$lete reco#ery between sets 7 two sets


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.)erorm with handGankle weights 4not or time5,com$lete reco#ery between sets 7 three sets

6)erorm with handGankle weights 4or time5,com$lete reco#ery between sets 7 three sets

H)erorm with handGankle weights 4or time5, 1:2work rest ratio 7 three sets

N)erorm with handGankle weights 4or time5, 1:1work rest ratio 7 three sets

O)&hen you can $erorm three sets with 1:1 in 1:-.M1:.. M add weight 4'#e to 10 $ercent5

(H" )(%I5 Se6uences

1).ressin/ se6uence 71 reps8• Sagittal /#erhead ress 7 6

• >rontal 4+"5 /#erhead ress 7 6

• ront lunges to $ress 4sagittal5 7 6• ateral lunges to $ress 4rontal5 7 6

• Rotational lunges to $ress 4trans#erse5 7 6

9"G C%)&!S by JC Santana


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(i*e

Circuit I

2. sec

S$eed SKuats M below

$arallel 2- Re$s

3. sec = lternating unges

2- 412

Re$s Bach

eg5

30 sec <

lternating 1 leg bo7

$ush8o 4lots o air o#er

bo7%5

2- 412

Re$s Bach

eg5

1. sec D Jum$ SKuat 4to $arallel5 12 Re$s

10.

second

s

Circuit II

2. sec S$eed SKuats M below 2- Re$s


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1 $arallel

1. sec

2 Jum$ SKuat 4to $arallel5 12 Re$s

3. sec

=

1 lternating unges

2- 412

Re$s Bach

eg5

1. sec

=

2 lternating S$lit Jum$s

12 46 Re$s

Bach eg5

1. sec D Jum$ SKuat 4to $arallel5 12 Re$s

10.

second

s

ed +all 9e/ Circuit

7:se ;-< k/ ball8

2. sec

S$eed SKuats with ush M

below $arallel 2- Re$s


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-0 sec =

lternating unges with

rotations

2- 412

Re$s Bach

eg5

30 sec <

lternating S$lit Jum$s

with rotations

2- 412

Re$s Bach

eg5

20 sec D

Jum$ SKuat with

o#erhead reach 12 Re$s

110

second

s

Note: /ou should be able to do three sets o -0

lunges or -0 s1uats without any pain or discomort

beore trying week one. 2e sure to spend two or three

training sessions mastering the correct rhythm and

execution o each exercise in the circuit. +ollowing the

above recommendations will avoid the crippling

3O%4 that would result rom trying this circuit or the

frst time.

Circuit .ro/ression - (wice a week 7ondayand Friday8

*he e#entual goal is to go through the circuitscontinuously without a rest) *his is a si78week


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$rogression) *he total #olume in re$s or each workoutis in $arenthesis)

=ee

k Sets

%ecoery

between

e$ercise

%ecoery

between

circuit

T1

2 V


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Master Training for Master Athletes - Part 2by Juan Carlos Santana | Date Released : 1N Se$ 2003

ast article we co#ered some o the basic conce$ts weconsider when training the master athlete andweekend warrior) *his issue will get $ersonal and

s$eci'c) &e will co#er my own $ersonal 9ourney to abetter health $ro'le, a loss o -0 $ounds o at and theS Judo ;aster(s Lationals) &e will talk about theissues that ace all o us trying to stay young Mscheduling and time management, tra#el, training,reco#ery, su$$lements, steroids, and the mostim$ortant thing M kee$ing it RB%

et(s 'rst start my gi#ing you a history $ro'le) ;any$eo$le ha#e called me a reak because o some o thee7ercises they ha#e seen me do in demos or my#ideos) ike e#erything else M there is lots o smokeand mirrors in these e7ercises) &hat mean by that is,they are hard to do M no doubt about that M but they

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also ha#e a large skill com$onent) *hat means all othese e7ercises ha#e little nuances that allow them tobe $erormed with ease) you don(t know these little

techniKues, the e7ercise becomes almost im$ossibleto do) *hereore, yes, (m strong, but a ar cry romwhat most $eo$le think or gi#e me credit or)) s ar as naturally athletic, would say (m $rettya#erage) >or e7am$le, (m not naturally ast, don(tha#e a high #ertical or ha#e e#er $erormed reakishlits) can gain muscle $retty ast, but can get ate#en aster) ha#e terrible knees rom all o thecombati#e $ounding o the last 3. years) B#erything ha#e e#er accom$lished has come by outworking allo the com$etition) ha#e ne#er won any +ma9or ornational com$etition) owe#er, ha#e always$reerred to get my butt kicked at a high8le#el e#ent,rather then enter low le#el com$etition and win) ha#e always +com$eted u$ and ha#e $artici$ated in

e#ents at the state or national le#el) ha#e alwaystrained with $ros or national cham$ions and thus ha#ehad harder training sessions then com$etitions) s aras (m concerned M ha#e had the lie and wear andtear o a $roessional athlete or 30 years M that is along athletic career) *hat is a longer $eriod than mostathletes com$ete or)ϑ ha#e also been told that (m

blessed with genetics) *hat is also sub9ect tointer$retation) (m about .(O, bald and naturallydoughys ar as health, $arents are in their se#enties) *heyare in relati#ely good condition and are on some


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meds) Dad takes meds or hy$ertension, cholesterol,diabetes or an enlarged $rostate5) e is o#erweightbut 't M he lo#es to mo#e) ;om 9ust started on

cholesterol and diabetes meds ater meno$ause M shehates to mo#e)


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aging) e worked with some high le#el athletes andmany normal $eo$le 9ust looking or that edge) &henwe s$oke about my situation, he im$lored me to get

some blood work at his oce) took Dr) =ri@el u$ onhis oer, and he ound my testosterone to be 1O.ngGml 4normal ranges or a young male are 6008N00ngGml5) e suggested the use o dermal a$$lication oa *estosterone gel to regulate the * le#els and see ihigher le#els would allow me to re$air my constanttraining aches) ter our weeks, my testosterone wasu$ to .O.ngGml) owe#er, my weight had climbed to232 $ounds and my 9oints were worse 4i)e), now needed io77 and icodin to make the $ain go awayenough so that could all aslee$ or a ew hours5) Dr)=ri@el did not like the act that was on Wocor andtried to get it down with niacin, guga li$ e7tract and a#ariety o other su$$lements, which did not work o#era our8month $eriod)

Des$erate rom the $ain and ha#ing some concerns o becoming a icodin addict, started doing research onandrogens) read $lenty o research and s$oke withsome o to$ scientists in the country concerning theuse o Decca and Dianabol) s$oke to Dr) =ri@el, andhe was not or it, but he understood my +icodin andio77 or lie or a cycle o an androgen des$eration)

e oered to monitor me and run a our8week trial) ealso $reerred to see me go on a our8week monitoredtrial o androgens then to see me become de$endenton $ain killers) *his is the 'rst time ha#e e#er usedsteroids in my lie M but it was either this to get better


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or sto$ training all together) went on 1 cc o Decca$er week, which is 200 mg, in addition to the * gel was using) *he results: n our weeks, shot u$ to 23N

and did L/* get any better) ;y lits started todecrease because the $ain was worse, and lost my+mo9o or training) sto$$ed steroid andsu$$lement 4i)e),


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schedule, surgery was set or January) *hat would gi#eme 12 weeks to rehab beore my com$etition)=etween Se$tember and January, got in great sha$e

using the u$$er and lower body elli$tical 4the $rogram outline in this article5, 9udo $ractice and the greatdiet and su$$lement $rogram Dr) =ri@el had me on) dro$$ed 20 $ounds between Se$tember and Januaryusing our to '#e week hy$ertro$hy, strength andmetabolic cycles 4see training charts5) showed u$ ingreat sha$e or my knee arthrosco$y)

*he day o the surgery, asked my doctor to go intoboth knees and get all o the cleaning o#er and donewith) e agreed, but said rehab would be dicult onboth knees simultaneously) said would deal and heagreed to the bilateral knee arthrosco$y) &hen cameout o the surgery, he said that he had some goodnews and bad news) Cood news M my menisci 9ustneeded some cleaning) *hey were still in tact) =ad

news M had 60 year8old knees and would soon need aknee re$lacement i kee$ u$ the $ounding) said,+Lo $roblem, (ll be a good boy and 'nd ways to trainwithout $ounding my knees)=y January, Dr) =ri@el had been trying to get my


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raises testosterone le#els) also started using *est 1, adermal gel that has been shown to be se#en timesmore anabolic than testosterone) Dr) =ri@el and *om

ncledon designed and tested *1 with #ery $romisingresults)ter my knee surgery in January, started the;/LS*BR SB;BL* R/CR; /*LBD =B/&)=y $ril, was down to 200 $ounds)

'&S("% S:..9""&()(I'&

5rthritis # eight loss # %$34

J'I&( F'%:9)

1)=oben>y*e 8 4- ca$s5 8 twice $er day2)S 8 3 grams 43 ca$s5 8 twice $er day3)G9:C'S)I&" M 1000mg 41 ca$5 8 twice $er day

="IGH( 9'SS? anti-o$idants and recoery

supple*ents1)&utrient 2,@ 7*ulti-ita*in and *ineral8 M 2ca$sule M twice $er day

2)Fla$ seed oil M 1- grams 8 4*ables$oon5 M withshakes


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3)Super ".) Ash oils M 1200 mg 8 42 ca$s5 8 twice$er day

-).ure=ei/h - F M 4*aurine, Creen tea and DB8cetate8H5 8 41 ca$5 8 twice $er day

.)9I.'IC )cid M 100 mg 8 41 ca$5 M twice $er day6))cetyl 9-Carnitine M H.0 mg 8 41 ca$5 M twice $er

dayH)%ed =ine "$tract and

0iindole*ethane 200mg and 200 mg 8 41 ca$5 Mtwice $er day

N)Free +C)) M 3 gram M twice $er day 4on em$ty

stomach5eds 7Cholesterol? kidney stones? prostateand testosterone leels8

1)Bocor M 10 mg 8 41 ca$5 M once $er day2))G Citrate M 1.0 mg 8 42 ca$s5 M twice $er day3)Betia M 10 mg M 41 ca$5 8 once $er day-))llopuranol M100 mg 8 41 ca$5 8 once $er day.))doart 8 ). mg M 41 ca$5 M once $er day6)"r/o Gel M - sight a$$lication Mtwice $er day

did such a good 9ob o +$re8habilitating my legs orsurgery, was back to normal two week $ost8o$) wasdragging and $ulling tires or leg strength 4see my*ontheLB*)com article B7treme *raining or the#erage Joe and Jane5) &e were doing metabolics$rints on the ersa rom >ebruary to $ril, went into the@one) did not miss a workout M no matter what) &hentra#eling, would go to the hotel gym or nearest other

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gym, to get my cardio in) would wake u$ early andget my training beore my Fights and train onSundays to make u$ or workouts)

&hen tra#eling, $ackaged my su$$lements and didnot miss a eeding) couldn(t get to a real meal, would do a liKuid meal) >ood came into my body e#ery28- hours) Due to my busy schedule, could not getregular meals in) used two scoo$s o so$ure $rotein$owder at work as a meal) t one time, my schedulegot so cra@y did not ha#e the time 4or the $resenceo mind5 to make the shakes o so$ure) was turnedon to the B7treme Smoothies by * 41H0 cal, 3. g oR/, . g o carbs and 1 g o at5) *hese ready to drinkcans were what the doctor ordered) would drink -8.e#eryday and ha#e a huge salad with a lean meat atnight) *his nutritional a$$roach is L/* your normala$$roach M but my lie is not your normal lie)owe#er, this nutritional a$$roach allowed me to get

regular eedings, o#er 200 grams o $rotein, great oils,lots o #eggies and 'ber, lots o water, and with nosuering)/I, now or the cool stu M the (%)I&I&G) se$arated my $ost8o$ $hase o training into a 128week ormat 4i)e) late January, >ebruary, ;arch and$ril5) *hree $hases: y$ertro$hy 4i)e) training base5,

Strength and owerG;etabolic) /#er the years, ha#egrown to understand and a$$reciate the eecti#enesso #arious training styles) *hroughout the last H years, de#elo$ed a +ybrid system o training, whichincor$orated the best o the best) t combines the best


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o the traditional liting, $ower de#elo$ment,metabolic training, stability and balance training M$erormed as a circuit)

ter my surgery, worked out eight to 10 times $erweek: two strength days, two $owerGmetabolic days,two to three Judo classes and three to our long cardiobouts 4N00 to 1000 caloriesGworkout5 $er week) &hile was tra#eling, got in the cardio) e#en did two o thesame workout in one day to make u$ or air$lanetime) =y week(s end, all workouts had to becom$leted) Lo M that is not easy or comortable) Lo Mthat is not normal) =ut, you know what! &e all want todro$ 20 to 30 $ounds, grow hair, grow taller, becomebeautiul, ha#e boobs and smaller butts) &ell, guesswhat! *hat(s not normal) "ou want normal! ook in themirror and learn to lo#e it baby, because that is whatyou normally look like) "ou can(t get e7traordinaryresults with an ordinary eort% So, i you want

abnormal changes 4look at my $ictures M that is a #eryabnormal transormation5, then you will ha#e to li#ean abnormal lie)


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&oe*ber 1

3@@3

230lbs 8 1O).P

arch 31 3@@;

20Nlbs 8 12P

)pril 1 3@@;

200lbs 8 OP

*he hy$ertro$hy cycle went on rom January 2Hth to>ebruary 1-th) made this $hase only three weeksbecause was in decent sha$e, $lenty o muscle and

9ust wanted to e7$and my training base) *he 'rstweek, went or three sets o 12 re$s) *he secondweek, went three sets o 10 re$s, and the third week,

went or our sets o eight re$s) s ha#e saidbeore, don(t do the tem$o stu M we 9ust $reer touse more weight and mo#e a bit aster) &e belie#etem$o will take care o itsel when we start loading u$the bar) Remember, we train +$erormancehy$ertro$hy not +aesthetic hy$ertro$hy) *hat is, wewant to be +big enough to kick ass M the rest is beer

and $eanuts) &e rest enough to reco#er betweene7ercises but ne#er sit down) *he entire workout takesabout -. to .. minutes) you take more thenthat, you are =S8ing)

"ou will notice do not ha#e any +leg e7ercises on thestrength days) *hat is because my knees are shot) *hesKuatting with -00 and lunging with 22. days are o#eror me) *hereore, $ulled hea#y tires or leg strengthon my $owerGmetabolic days) ulling and $ushingdoes not hurt me knees, it gi#es me one hell o a$um$ and makes my legs stronger during $ulling and$ushing) ;y $owerGmetabolic days are my easy daysand can e#en do this workout beore or ater my Judo


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classes) During the hy$ertro$hy $hase, $ower is notan em$hasis, neither is metabolic conditioning) >or aweek at a glance M see the charts below)

H#."%(%'.H# C#C9" 7;-,weeks8

1)S= Y Stability ball2)irV Y =alance $ad3)/= Y ands on ball-)1l Y /ne leg

.)1 Y /ne arm6)D= Y DumbbellH)== Y =arbellN)C; Y Cood morningO)D Y Deadlit10) = Y $$er body11) =lue e7ercises are $erormed or sets and

re$s indicated)

12) =lack e7ercises are $erormed or setsindicated on the blue e7ercises, or 10820 re$s 4orseconds or balance e7ercises5)

onday


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D= rontGSide5 ZZZZGZZZ,ZZZGZZZZ

ir7 1 =alance ZZZZGZZZ,ZZZGZZZZ

D= ulls M 38-7. ZZZZGZZZ,ZZZGZZZZ

S= Leck 4=ack5 ZZZZGZZZ,ZZZGZZZZ

=and Rotation 42

blue5 ZZZZGZZZ,ZZZGZZZZ

== nc =ench838-VN8

12 ZZZZGZZZ,ZZZGZZZZ

S= rone Rolls ZZZZGZZZ,ZZZGZZZZ

S= Re#erse y$er ZZZZGZZZ,ZZZGZZZZ

Row838-VN812 ZZZZGZZZ,ZZZGZZZZ

S= Skier ZZZZGZZZ,ZZZGZZZZ


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S= y$er ZZZZGZZZ,ZZZGZZZZ

Di$s to >ailure ZZZZGZZZ,ZZZGZZZZ

(uesday

1)*ires 10081.0yards M in 2. yrd $ulls2);= *hrows .k3)Scoo$ 2710-)Re# Scoo$ 2710

.)


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ulldowns 838-VN812 ZZZZGZZZ,ZZZGZZZZ

S=8 Roll out ZZZZGZZZ,ZZZGZZZZ

S=8 1 =ridge ZZZZGZZZ,ZZZGZZZZ

>* =BL


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to make the 1ON lb) weight class 4about 1H $ounds5) 'gured 3 weeks would be $lenty o time to $eak mystrength) /n the $ower e7ercises, the 'rst week went

or 3 sets o . re$s, the second week went 3 sets o -re$s, and the 3rd week went or - sets o 3 re$s) /nthe strength e7ercises, the 'rst week went or 3 setso 6 re$s, the second week went 3 sets o . re$s, andthe 3rd week went or - sets o - re$s) *hese are nothard8set numbers, but general guidelines) elt likeFooring it, would go as hea#y as wanted) elt needed a little more reco#ery between hea#y days, would go a little lighter) s a rule o thumb +took it tothe hole on each lit only once a week) t --, mybody was still able to reco#er with that amount o restbetween hea#y $oundageAs)

*he $ower and tire drag days get a little hea#ier andslower in mo#ement s$eed) *he intent to mo#e ast isstill there, but the weight o the tires and medicine

balls are such that the actual mo#ements get a bitslower) *hat(s /I M it is the strength $hase and $oweris still not the main concern) lthough much tougherthen the $re#ious cycle, this day can still be $ulled obeore or ater a Judo class) =elow is a week at aglance o the strength cycle)


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S(%"&G(H C#C9" 7;-, weeks8

1)S= Y Stability ball2)irV Y =alance $ad3)/= Y ands on ball

-)1l Y /ne leg.)1 Y /ne arm6)D= Y DumbbellH)== Y =arbellN)C; Y Cood morning


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O)D Y Deadlit10) = Y $$er body11) =lue e7ercises are $erormed or sets and

re$s indicated)12) =lack e7ercises are $erormed or sets

indicated on the blue e7ercises, or 10820 or re$s4or seconds or balance e7ercises5)

onday

D= rontGSide5 ZZZZGZZZ,ZZZGZZZZ

ir7 1 =alance ZZZZGZZZ,ZZZGZZZZ

D= ulls M 38-7 38. ZZZZGZZZ,ZZZGZZZZ

S= Leck 4=ack5 ZZZZGZZZ,ZZZGZZZZ

=and Rot 42 blue5 ZZZZGZZZ,ZZZGZZZZ

== nc =ench 838

-7-86 ZZZZGZZZ,ZZZGZZZZ

S= rone Roll ZZZZGZZZ,ZZZGZZZZ


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S= Re# y$er ZZZZGZZZ,ZZZGZZZZ

Row838-7-86 ZZZZGZZZ,ZZZGZZZZ

S= Skier ZZZZGZZZ,ZZZGZZZZ

S= y$er ZZZZGZZZ,ZZZGZZZZ

Di$s to >ailure ZZZZGZZZ,ZZZGZZZZ

(uesday

1)*ires 1008yards M hea#ier 2. yrd $ulls2);= *hrows Hk3)Scoo$ 276-)Re# Scoo$ 276

.)


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C;GD8 38- 7 38. ZZZZGZZZ,ZZZGZZZZ

ulley Rot ZZZZGZZZ,ZZZGZZZZ

= >itter 4ateral5 ZZZZGZZZ,ZZZGZZZZ

ulldowns 838-V-86 ZZZZGZZZ,ZZZGZZZZ

S=8 Roll out ZZZZGZZZ,ZZZGZZZZ

S=8 1 =ridge ZZZZGZZZ,ZZZGZZZZ

>* =BL


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3)Scoo$ 276-)Re# Scoo$ 276.)


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either the +*atri$ or +le/ cranks 4see art 1 othis series5 to e7haust the lower body) *hen we$erorm ast s$rints with the tire $ullsGdrags) *his

works on those hard dri#ing or $ulling mo#ement inthe middle o a match) &e mo#e on to some ladderdrills or oot s$eed and agility) *his gets us used toKuick oot mo#ements when you are dead) *hemedicine ball throws are light and e7$losi#e) ere wework on the e7$losion needed during the set u$ o athrow) >inally, we end u$ with ersa


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.'="% "()+'9IC C#C9" 7;-,weeks8

1)S= Y Stability ball2)irV Y =alance $ad3)/= Y ands on ball-)1l Y /ne leg.)1 Y /ne arm6)D= Y DumbbellH)== Y =arbellN)C; Y Cood morningO)D Y Deadlit10) = Y $$er body11) =lue e7ercises are $erormed or sets and

re$s indicated)

12) =lack e7ercises are $erormed or setsindicated on the blue e7ercises, or 10820 re$s 4orseconds or balance e7ercises5)

onday

D= rontGSide5 ZZZGZZZ,ZZZGZZZZ


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D= ulls M 37. ZZZGZZZ,ZZZGZZZZ

ertical Jum$s ZZZGZZZ,ZZZGZZZZ

S= Leck 4=ack5 ZZZGZZZ,ZZZGZZZZ

== ncline =ench83V. ZZZGZZZ,ZZZGZZZZ

;=


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H)


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>* =BL


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o*ents Dro* the (renches oD(rainin/

>li$$ing and $ulling tires


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=o7


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1)During the last week o ;arch blew an umbilicalhernia during a demo at a erorm8=etter seminar)

*he doctors decided that it was /I to train andcom$ete with a brace) used the brace intraining, but com$eted without it)

2) used braces, $ads and ta$ing on my kneesduring com$etition 9ust in case) knew had$ressed it $retty good ater surgery Mso 'guredthat e#ery little bit would hel$)

3) dehydrated . $ounds during the last -N hours)Lot too bad Mconsidering the -N hours had to

re$lenish%-);y hernia surgery was scheduled or a time aterthe Lationals M sometime in ;ay) &hen thesurgeons went in, they ound a tri$le hernia) *hehernias were re$aired with a mesh and (m backto dragging cars and Fi$$ing tires)

*he Lationals were an absolute success in my eyes) twas my 'rst 9udo com$etition and my 'rst time

com$eting in a gra$$ling s$ort in 2. years% ll wanted to do was to come back saely and be able tocontinue to work) wanted to com$ete to the best omy ability and not lose to conditioning or strength) accom$lished all o that% got a buy in the 'rst roundand won my second round match with a beautiulcounter had been $racticing or our months) ;y

third round match was a close loss to the guy whoended u$ winning the di#ision 4a little moree7$erience, and would ha#e won it5) ;y ourth roundmatch or third $lace was with the deendingcham$ion, and he sent me Fying M an absolute $erect


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throw) (m now $racticing that throw or ne7t year)Remember +causiti#e cures 8 i it caused the$roblem, e#entually it has to be $art o the cure) So

technically, tied or -th out o 16 $laces)

+acing o" with an opponent

;e getting some 8 rom

last year(s cham$ion% ;e gi#ing some%

*he entire e7$erience was $henomenal, and wouldnot change it or the world) ;y amily was with me, wee7$erienced egas and en9oyed our time together) com$eted well and came back in one $iece) &hat

more can you ask or!


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The amily at the Nationals

t the end o it all, it is all about the tri$, not the 'naldestination) t is about working or it and not merelywishing or it) t is about walking the walk and not 9usttalking the talk) t(s about li#ing your own lie and not

li#ing it through someone else 4i)e), your kids5) t isabout com$eting against your $ersonal best andnobody else) t is about sel disco#ery, $ersonalgrowth and the trium$h o the human s$irit) "ou onlygo through this lie once) ow do you want to beremembered!

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