"Green Products: Who is it for, Why You Should Take, and Who Should Not Take It"(2.6.2015)

February 6, 2015
| No Comments
| Blog, Competition Phase, Fitness Phase, Lifestyle Phase
Greens Products by Mike Kesthley
What They Are/What They Are Not
The supplement world is a deep, dark, confusing and potentially EXPENSIVE hole to dive down.  What works, what doesn’t?  What will optimize my health, and what will drain my pocket book?  The simple answer is that MOST supplements are not worth it.  Very few are backed by legit science—a good example would be creatine.  Most are hype by industry in the name of profit.  Some that are NOT backed by a lot of science still have potential value (in my opinion)—one of which would be a whole food powdered greens product.
What Is It?
 
  • Basically, just what it sounds like:  dried and powdered vegetables, fruits, and herbs.
 Why Would I Take It?
1.Combat oxidative stress using whole food sources Increase micro-nutrient density of diet[1]
2.Increase immunity and gut health through added probiotic supplementation
3. Potentially offset the risk of osteoporosis[2]
WHO should take it?
 Anyone looking to increase the quality of their diet, increase performance, and optimize health
Who should NOT take it???
 If you don’t have your WHOLE FOOD (read: REAL food) intake dialed, this is NOT A BAND-AID or SUBSTITIUTE.  Sorry for the caps, but that needs to be emphasized.  Yes, your protein (meat) and carbs (starch) are essential to any athlete, but you CANNOT skip the vegetables and fruit.  If those aren’t in your diet, they take priority over any whole food greens product.
What it WILL NOT do:
 It will NOT “reduce acid load” or change the pH of your blood or “combat disease through alkalization”.  These are popular claims for plant based diets that have zero merit.  This does not mean they are not useful—just understand what a product will, and will not do.
As previous, it is NOT a replacement for fruits and vegetables.  The soluble & insoluble fiber from real produce is absolutely essential for proper gut health.
 
Personally, my fav products are  North Coast Naturals Daily Greens; other options, like Greens+ Organics or Amazing Grass brands are excellent also.  One item I try to avoid is soy lecithin, as it’s been shown to be estrogenic[3]

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of coach option
+
Coach Run Warm-Up:
3 Sets of the following:
20 Seconds Airdyne/Row
Rest 10 Seconds
20 Seconds of Goblet Squats
Rest 10 Seconds
20 Seconds of Plank Walk-Outs
Rest 10 Seconds
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Lower Body Squat + Posterior Chain/Core + Upper Body Pull Conditioning/Airdyne or Row or Jump Rope
A. Front Squat @ 22×1, 2-3 reps x 4 sets, rest 1:30 between sets.
Go up in weight from last week
People with squat restrictions, perform the following: 12-15 Goblet Squats x 3 sets, rest as needed
B1. Elevated In Place Reverse Lunge, 10-12 reps/each leg x 3 sets, rest 30 seconds between sets.
Use Reebok step up or Plate to increase height on front foot
B2. Side Bridge, 22 seconds/each side x 3 sets, rest 1 minute between sets.
C. AMRAP 7 Minutes of the following:
12 Calories on Airdyne or 10 Calories on Assault
9 Sit-Ups
6 DB Push Press
B. Fitness Phase
Squat Intense + Upper Body Push(Seated or Standing)/Upper Body Pull Scap + Posterior Chain Barbell + Lactate Training Mono
A. Front Squat @ 20×1, 5 reps x 3 sets @ 80%, rest 2 minutes between sets.
B. DB Seated Press @ 30×1,8 rep max, 8 minute time limit.
C1. Sorensen Hold, 60 seconds x 3 sets, rest 1 minute between sets.
C2. Strict Pronated Pull-Ups AMRAP 20 Seconds x 3 sets, rest 90 seconds between sets.
People who need to scale, can perform Lat Pull Downs, 10-12 reps @ 30×1
D. Row 25 seconds x 4 sets @ maximal effort, rest walk 3-4 minutes between sets
C. Competition Phase
Front Squat Intense + Clean and Jerk OTMEM + Snatch Press + Posterior Chain + Lactate Mult Airdyne
A. Front Squat, work to a 1 rep max with 2 second pause.
B. Front Squat, 3 reps x 3 sets @ 85% of the above-no pause @ 20×1.
C. Clean and Jerk, 76% x 1.1.1, 82% x 1.1, 85% x 1, 91% x 1, 76% x 1, 81% x 1.1, rest 1-2 minutes between sets.
+
D. 3 Sets of the following:
40 Second @ 90% Airdyne/Assault, rest 4-5 minutes between sets.
Post Comments to Group Page.