Fall 2010 Supplements

Essential supplements:

1) Multi-mineral tablets or capsules

Solray or any chelated brands that come
in 4-6 Tablets or caps - with at least 1000 mg of Calcium and 500 mg of magnesium
as part of the mix.

I recommend that the formulation contain some small amount of IRON as that is an indispensable part of the Hemeglobin molecule and is used up rapidly in
reproducing that molecule in response
to intense training.

2) Co-Q 10

Must buy the "Ubiquinol" formulation,
at 50 to 100 mg per cap - take at break-
fast and at dinner with food preferrably
with a fatty acid ladden food (eggs or
with Fish Oil caps).

Supremely important in the utilization
of OXYGEN in every cell of the body
and therefore all major energy systems

$25 (60*100mg) - http://www.allstarhealth.com/f/now-ubiquinol_100mg.htm?utm_source=google&utm_medium=GPS&utm_campaign=8732

$26.10 (60*100mg) - http://www.bodybuilding.com/store/now/ubiq.html


3) Vitamin B-50 complex caps:

Take with food twice per day:
Breakfast and lunch.
Regulates every energy system
in the body. Rapidly depleted by
intense exercise.

$11.52 (250*B-50) - http://www.bodybuilding.com/store/now/b50.html


4) Vitamin C

1000 mg or 500 sized caps
with Bioflavonoids - If you buy Ester-C
brand, you can take 3000 mg between
each meal on an empty stomach or
with protein/ fruit smoothies/ shake.
I recommend 8000 mg per day

5) N-Acetylcysteine

NAC is a precursor to intracellular
GLUTATHIONE, one of the human
body's most powerful antioxidants,
and is used to prevent exacerbations
of chronic bronchitis and to prevent
and treat conditions of oxidative stress.

6) Fish Oil caps - pharmaceutical grade

Should have a relatively equal amount
DHA and EPA per cap - too important
to cheap-out on because they are
Necessary to the production of most
of the body's hormones (like testos-
terone, estrogen) and BRAIN cells

Start out taking a combined 3000 mg
of DHA and EPAin divided doses
throughout the day:
(1500 at breakfast and lunch or with
between meal protein shakes/smoothie)

Each month increase DHA-EPA com-
bination by 1000 mg until your C-reac-
tive protein test shows a decline in
Inflamation.

7) Masquelier's Tru-OPC's (Nature's Way)

Instead of Pycnogenol, I am recom-
mending the form of Grapeseed extract
that was used in the bulk of the studies
showing the powerful impact that
Ogliopeptides have in developing new
and strengthening existing capillaries,
and arterial and veineous endothelial
linings.

8) Vitamin E

Buy 400 IU mixed tocopherols caps with
Gamma tocopherol being the highest in
concentration. Take 2 per day.

Vitamin E, as an antioxidant, has cyto-
protective properties that are largely
attributed to its ability to scavenge
highly reactive oxygen species,
created as a result of inflamation
caused by intense training, thus
attenuating lipid peroxidation of
cellular membranes.

9) R-Alpha Lipoic Acid

It is an essential coenzyme with a
Vital role in mitochondrial electron
transport reactions involved in con-
verting glucose into ATP to
produce energy.

It is also a powerful fat and water
soluble antioxidant that can easily
cross cell membranes thereby conferring
Free radical protection to both
Interior and exterior cellular structures.

Recharges vitamin C & E, reducing
the frequencies and amount of their
daily doses.

10) WHEY protein isolate

Take 30 - 50 grams blended together
with a cup of frozen berries and milk
up to 3 times per day - most especially
within 45 minutes of the end of each
workout.

Has a powerful positive influence on
the immune system and contains the
amino acids necessary to create and
repair muscle tissue torn down by
Intense training.

11) Triple Strength Lecithin (GNC brand)

Buy 1200 mg caps if you cannot
get the Triple Strength brand.

Contains a high level of CHOLINE,
one of the componants of the neuro-
transmitter ACETYLCHOLINE,necessary
to maintain coordination, and has been
shown to protect the LIVER from certain
types of damage, even helping to re-
verse damage that has already occur-
red.

12) Wheat Germ Oil

I recommend that you by the capsules
(20 minims) and take somewhere
6 to 12 per day.

Wheat germ is known to contain the
FATTY ACIDS which help with redu-
cing inflamation and restoring hormonal
balance (body weight control).

It also contains OCTACOSANOL
which was demonstrated In studies
to be an "ergogenic" agent
( an exercise performance promoting
agent especially effective for improving
endurance capacity and reaction time,
as well as, other measures of exer-
cise capacity.)

Multi-Pec Bench Curl Ups

Power Multi-pec, bench curl ups:

steps: (STAGE # 1)

(a) curl DB's and sit - then - lie
down,

(b) push DB's to extention over
Chest & then perform a press

(c) perform a DB pullover return-
Ing back to above chest

(d) repeat steps (b) & (c):
2 more times

(E) bring DB's down to waist and
sit up into standing position
at the end of the bench
(back to starting position)

(STAGE # 2):

(a) Standing at the same end of
The bench, curl DB's and
slowly squat down to seated
Position and then lie back
raising DB's above chest

(b) (same as (b) above):
push DB's to extention over
Chest & then perform a press

(c) (same as (e) above)
bring DB's down to waist and
sit up into standing position
at the end of the bench
(back to starting position)

(d) (same as (a) this stage):
Standing at the same end of
The bench, curl DB's and
slowly squat down to seated
Position and then lie back
raising DB's above chest

(e) (same as (c) above):
perform a DB pullover return-
Ing back to above chest

(f) (same as (e) above):
bring DB's down to waist and
sit up into standing position
at the end of the bench
(back to starting position)

(g) (REPEAT (a) thru (f) two (2)
more times

(STAGE # 3):

(a) (same as STAGE # 1 except
Perform only 2 reps of each)

(STAGE # 4):

(a) (same as STAGE #2 except
Perform steps # (a) - (f) only
Two (2) times)

(STAGE # 5):

a) (same as STAGE # 1 except
Perform only 1 rep of each)

(STAGE # 6):

(a) (same as STAGE #2 except
Perform steps # (a) - (f) only
One (1) time)

3 Stroke Swirl Butterfly Drill

(2). Three stroke swirl:

Swim 3 racing style fly strokes and stop the arms after the 3ed stroke: extended out in front of body with hands side by side.

Depending on your flexability, pretend that your arms have created something resembling the eye of a needle

And then try to drive your head through the hole in such a way that your arms stay above your dipping head as your hips go up in the air.

As your head comes out of the dip, perform 3 kicks face down from the hips only.

Kick as you rotate onto your left side and in that position perform 3 more kicks from the hips and

Then kick as you rotate onto your back and -while you are getting air - perform 3 more kicks from the hip. And then

Rotate from your back onto your right side and perform 3 more kicks. And finally

Rotate back to the starting position and have a go at 3 more racing style fly strokes....

Regular Modified Butterfly Drill

(1) Regular modified:

hands stop at your sides/thighs - after an underwater pull (whose goal is to thrust the chest as high out of the water as possible) -

and then you fall forward and do a dip - still keeping hands at thighs - and

then smoothly come up out of the dip by lifting the head as high as you can out of the water and

then recover the arms while vigorously thrusting into another dip.

Fall 2010 (Cycle 1, Week 1)

Monday

1) 400 choice warmup - preferably rev IM
Alt by 25's swim / kick

2) 10 min rest

3) Test set of: 6 x 50's swim:
choice of 1 stroke (4:00)
One 50 warmdown after each sprint
200 easy choice warmdown after last 50

3) 8 x 100's IM kick: moderate intensity

#'s: 1, 2, 5, 6: with FINS - on breast perform
Rapid snap of feet to butt, stop, point feet
out with knees held together and then
Perform fly kicks until hips are up

#'s: 3, 4, 7, 8: no equipment

200 easy choice warmdown

4) 3 Bittinger sets: ( 5 x 50's as usual)
1 set of each stroke (no breast)
50's on (1:30) / sets on (15 min)
200 easy warmdown after sets
Use chute, wrist wts or DB's, and
Chest vest

5) 6 sets of: 4 x 25's:
2 sets of each stroke: 1st: with ankle wts (:45)
2ed: with FINS (:30)

Total yards: ~ 4100

Tuesday

1) 800 easy choice - looking to loosen up
from Monday's sprinting

2) 3 sets of: 2 x 200's alt by 200:

Use hand paddles on all 200's

Odd # 200's: Freestyle swims HYPOXIC:
Alt by 25: odd #'s: breathe every 3 strokes
even #'s: 4-5-6-7
Increase breath count by 1 each odd 200

Even # 200's: Backstroke drills alt by 25's
(1) 3 count right arm only
(2) 3 count left arm only
(3) double arm
(4) 3 count simultaneous switch

Use hand paddles on all 6 x 200's

3) 8 sets of:

A) 100 Butterfly Kick alt by 100's: (2:00)
Odd #'s: with ankle weights
Even #'s: with FINS
And alt by 25's on each 100:
Odd #'s: on belly streamlined
Even #'s: on back streamlined

B) 50 FREE sprint swim (1:00)

200 choice easy warmdown

Total yards: ( 3,400 )


[ Strength Training ]:

(1) CHINS:
3 sets - each to failure
(2:00 rest between sets)
Record total number

(2) Bears with rollouts**:
2 sets (4:00)
(should take at least 2 min per set
otherwise increase weight or
reps per set)

** Prior to the usual sequence of squats
and presses that make up each Bear,
Add a roll out on your knees followed by
a push up on your toes

(3) Alternate the following two exercises
By SET:

(1) Decline Dumbell Bench Press

4 sets of 12 reps at:
(1 sec up / 2 sec hold at the top
and 3 sec decline till tight
DO NOT allow for stretch)
The weight will be light enough to
get 12 reps through the last set

(2) LEG PRESS

[ 3 sets of 15 reps at 2 / 2 / 3 rep speed ]
( 3:00 min rest between sets )


[ Cycle 1, Week 1 ]

Thursday
(or 3ed training day)

1) 800 reverse IM easy alt by 25's: swim/ kick

2) 6 sets of 3 x 100's alt by set:

odd #'s: Backstroke swims
cruise interval creation:
Go as fast as you can yet still maintain an
interval for at least 2 of the 100's, not
making the 3ed.

Even #'s: Butterfly kicks
Cruise interval creation (as on odd #'s)

After each set, kick backstroke slowly on 1st 50 warm
down, easy back swim on 2ed 50, choice swim or kick
the 3ed and 4th.

Take 7 min rest after completion of each set
that includes the time it takes to warm down

3) 12 x 50's Freestyle kick with Fins (1:00)

4) 200 choice warmdown
---------------------------------------------

[ Cycle 1, Week 1 ]

Friday
(or 4th training day)

1) 400 choice

2) 4 x 200's Butterfly drills easy (:20 sec rest & go)
alt by 25's:
(1) & (5): right arm regular modified
(2) & (6): left arm regular modified
(3) & (7): 3 count roll
(4) & (8): Flutter kicks with out and insweep sculling

3) 4 x 200's Freestyle swims with paddles & ankle wts:
HYPOXIC: (as on set # 2, Tuesday of Cycle 1, Week 1
(rest until HR drops below 130 - record duration)

4) 2 sets of 4 x 100's Backstroke kick alt by 100's:

odd #'s: Fin on right leg/ ankle wt on left

Even #'s: Ankle wt on right leg/ Fin on left


Strength Training

Same as Tuesday's workout