Curious About Supplements by Dr. Mike

Everyone is unique and not all supplements are right for everyone.  I’ll touch on each and every single one of these in a post at some point.  Below are links to some of my personal favorites and some advice on who could potentially use them.  The lifestyle category is mostly designed to make a healthier, happier person.  Performance supplements are aimed towards people that are looking to take their athletic output to another level.   Email me or leave a comment with questions.

LIFESTYLE:

Vitamin D3 – For general health improvement

Natural Calm – To improve quality of sleep

NUUN – Electrolyte replacement

Super Enzymes – Digestive support

Omega-3 (or fish oil) – Decrease inflammation

PERFORMANCE:

Whey Protein – Post workout protein consumption

BCAA– Pre/post workout

Ginseng, Holy Basil, Ashwaganda, Rodiola – Adaptogens for cortisol management.

Dextrose– Post workout carb replenishment

Creatine– Increased power output and improved recovery.

I. Dynamic and Mobility Prep Warm-Up
Competition Phase Prep
Sots Press
Handstand Walking
Butterfly Pull Ups(no more than 5 at a time)
+
90 Degree Quad Stretch(2 minutes/each leg)
+
Lifestyle + Fitness Phase Prep
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
good mornings x 5 rep
double unders x 10 reps
push ups x 3 reps
air squats x 5 rep
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull/Elbow Flexors + Airdyne Lactate or Aerobic Based
A1. Front Squat, 70%, 6-8 reps x 3 sets, rest 1 minute.
A2. Strict Supinated Pull Ups Cluster, 4.4.4 x 3 sets, rest 1 minute.
Advanced: AS RX
Intermediate: Negatives(3-4) + Curls(8-10)
Beginner: Ring Rows(6-8) + Curls(8-10)
A3. DB Powell Raises, 8-10 reps/each arm x 3 sets, rest 1 minute.
B. 5 Sets of the following:
25 Seconds of Hard, Pace Rowing, rest 2 minutes and 30 seconds between sets.
B. Fitness Phase
Front Squat Intense/Upper Body Press + Upper Body Pull/Upper Body Press + Lactate
A1. Front Squat, 3 sets of 3 @ 85%, rest 1:30 between sets.
A2. DB Standing Single Arm Press Heavy, 6-8/each arm x 3 sets, rest 1:30 between sets.
B1. Pendalay Barbell Bent Over Row Clusters, 3.3 x 3 sets, rest 1 minute between sets.
B2. DB Bench Press Slight Incline @ 20 degrees, 6-8 reps heavy x 3 sets, rest 1 minute between sets.
C. 3 Sets of the following:
30 Second Hang Power Cleans @ 115/75, 95/65
30 Second Airdyne @ Hard Pace
Rest 5 Minutes between sets
C. Competition Phase
Oly Tech Work + CP Battery Oly + Lactate Endurance-Tester(Non-Opens)
A. 15 Minutes on the Clock for the following: Light Work
Work with a complex of 1 Power Snatch + 1 Overhead Squat + 1 Snatch Balance
B1. 6 Sets of the following:
5 Squat Clean Thrusters, Men start @ 135 lbs/Women start @ 95 lbs, rest 1 minute between sets, work your way up.
B2. Unbroken Muscle Ups, 2-3 reps, rest 1 minute.
C. For Time of the following:
Row 500 Meters
Airdyne 40 Calories
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