advanced speed demon - Cricket Strength Training...

ADVANCED SPEED

DEMON Presented by Cricket Strength

The unique guide to

increase strength, power

& pace and reaching you

maximum potential

Steff Jones

(READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL) I understand and acknowledge that there are risks involved in participating in any exercise program

and / or any exercises contained within this manual in consideration for being allowed to utilize the

information in this manual; I agree that I will assume the risk and full responsibility for determining

the need for medical clearance from my physician and obtaining such clearance, the safety and/or

efficacy of any exercise program recommended to me, and any and all injuries, losses, or damages,

which might occur to me and / or to my family while utilizing the information in

this manual to the maximum extent allowed by law I agree to waive and release any and all claims,

suits, or related causes of action against the Cricket Strength team, Steffan Jones or Ross Dewar for

injury, loss, death, costs or other damages to me, my heirs or assigns, while utilizing all the

information or partaking in the exercises contained within this manual. I further agree to release,

indemnify and hold the Cricket Strength team, Steffan Jones or Ross Dewar from any liability

whatsoever for future claims presented by my children for any injuries, losses or damages.

You must get your physician’s approval before beginning this exercise program. These

recommendations are not medical guidelines but are for educational purposes only. You must

consult your physician prior to starting this program or if you have any medical condition or injury

that contraindicates physical activity. This program is designed for healthy individuals 18 years and

older only.

The information in this manual is meant to supplement, not replace, proper exercise training. All

forms of exercise pose some inherent risks. The editors and publishers advise readers to take full

responsibility for their safety and know their limits. Before practicing the exercises in this manual, be

sure that your equipment is well-maintained, and do not take risks beyond your level of experience,

aptitude, training and fitness. The exercises and dietary programs in this program are not intended

as a substitute for any exercise routine or treatment or dietary regimen that may have been

prescribed by your physician.

See your physician before starting any exercise or nutrition program. If you are taking any

medications, you must talk to your physician before starting any exercise program. If you experience

any light headedness, dizziness, or shortness of breath while exercising, stop the movement and

consult a physician.

Don’t perform any exercise unless you have been shown the proper technique by a certified

personal trainer or certified strength and conditioning specialist. Always ask for instruction and

assistance when lifting.

You must have a complete physical examination if you are sedentary, if you have high cholesterol,

high blood pressure,

GAME READY SPEED DEMON

Program Objectives

The goal of the training program is to transform you into an ATHLETIC SPEED DEMON. To reach that objective we will focus

on:

− Train the accelerating [front] muscles with SPEED and POWER techniques that don’t involve high muscular trauma

- Train the decelerating [back] muscles with heavy strength techniques including hypertrophy training techniques

− Maximum fat loss. During a Athletic transformation, fat loss comes in two stages... initially you use an industrial crane

(losing a lot of fat, fast) then you finish off with a spoon (losing the last few pounds is a tough job).

− Build some muscle, especially in FAST BOWLING SPECIFIC areas; muscle groups that ARE ESSENTIAL for FAST BOWLERS

It is true that gaining a lot of muscle while losing a lot of fat at the same time is impossible (or very hard to accomplish).

However you can do so for short periods of time when the circumstances are right. With this in mind this program is best

suited for advanced trainers who have about 4-6 weeks to prepare for GAME DAY

When you initially clean your diet up and jack up your training volume/frequency (training stress) you can gain muscle and

lose fat simultaneously because the profound shock placed on the body will force it to build muscle while the energy drain

will lead to fat loss.

Obviously this doesn't work forever; when the body is overstressed or fully adapted this stops working (you will not build

muscle). But it is possible to use a short 4-6 weeks blast phase to build some muscle while losing a ton of body fat

ULTIMATE 2.0 DIET Plan

As for dieting; extreme energy restriction over the long run is a very bad idea as it will lead to muscle loss, lack of energy

and metabolic slowdown. However, just like with training, it is possible to do a short highly-restrictive diet to initiate fat

loss or get rid of any unwanted body fat prior to the season. If it's done on the short term while still providing enough

protein and essential fatty acids, you will not lose any muscle mass. You will have 4 LOW CARB DAYS on this diet , 1

Intermittent fasting routine whereby you fast until prior to TEMPO BOWLING work at supper time and 1 CARB

LOAD/REFEED DAY to ignite ANABOLISM

Furthermore, at the end of the program, you will have a mini-anabolic rebound when you reintroduce some calories in a

diet that’s specific to GAINING MASSIVE AMOUNT OF STRENGTH. We will be using a CARB ROTATION DIET. This will lead to

muscle growth during the PEAKING week prior to the 1st GAME while continuing to lose fat at the same time

.

I HIGHLY ADVISE YOU PLAN IT SO THIS PROGRAM FINISHES A WEEK PRIOR TO THE 1ST GAME. You

then rest a week and simply bowl. Come GAME DAY I promise you will be yards quicker.

‘Building the athlete first’

SPEED AND POWER Specialised Fast bowling Phase 4-6 weeks

MON TUE WED THU FRI SUN

FRONT BACK REST FRONT BACK REST

AM

CNS Intensive Accelerators DEPTH JUMPS

Strength Focus Decelerators

ESW 30 min CNS Intensive Accelerators DEPTH JUMPS

SAQ. Prowler-Sled contrast

Tempo running +

Repetition Core

PM

Arm speed SAQ. Prowler-Sled contrast

Tempo bowling

Arm speed Volume Focus Decelerators

Rest

UD2 for Performance DIET AND SUPPLEMENTATION

MON TUE WED THU FRI SAT SUN

TRA

ININ

G Specific sports

performance lifting

Low rep Strength Speed work

ESW HIIT Bowl

Specific sports performance lifting

Speed work Hypertrophy [Medium rep]

Rest HIIT Run

S

Dai

ly S

up

ple

me

nts

Assault Amino WC Brain talk Peptopro Green drink Udos choice


BCCA


Assault Amino WC Brain talk Peptopro Green drink ALA ALL-IN-ONE Creatine

Cre

atine

. Alp

ha Lip

olic

Acid

.Glu

tamin

e

Assault Amino WC Brain talk Peptopro Green drink ALA ALL-IN-ONE Creatine

DIE

T

LOW CARB [Portions]

LOW CARB [Portions]

16/8 IF LOW CARB [Portions]

FASTING CA

RB

LOA

DIN

G

Zone diet 40% Carb

40% Protein

20% Fat

CARB LOADING

‘Building the Athlete first’

Monday AM Workout – CNS Intensive – Chest + Bilateral Quad Dominant EXERCISE TECHNIQUE SETS REPS REST A MB sit up to chest pass Ballistic 4 6-8/8-10kg 60

B1 Blast isometric bench Overcoming /Blast Isometric 4 3 reps x 4-6sec max push 10+30

B2 Twitch rep Speed bench [bands] Strength-speed 4 3/50% Green bands 120

C1 Press up depth drop Shock 4 5/2 sec hold 30

C2 Standing rotation MB shot pass Ballistic 4 5 Each arm/5kg 120

A Continuous Hurdle jumps Ballistic 3 6-8 60

B Depth to vertical jump Shock 5 5 30

C1 Yielding Isometric Back squat Bb or Smiths machine

Yielding Isometric [Heavy maximal weight]

4 10sec hold at ¾ squat 30

C 2 Speed back squat [bands] Strength-speed 4 3-5/50% Blue bands 120

Monday PM Workout – Arm speed work – Horizontal Ascending complex Loading EXERCISE WEIGHT SETS REPS REST

A LIGHT BALL BOWL 100g 2 6 60

B NORMAL BALL BOWL 156g 1 6 60

C MEDIUM BALL BOWL 200g 2 6 60

D HEAVY BALL BOWL 300g 2 6 60

Tuesday AM Workout – Pulling CNS-intensive – MxS focus EXERCISE TECHNIQUE SETS REPS REST

A Tyre flip or Heavy MB granny throw Ballistic Activation 3 6/10kg 60

B Power snatch from Blocks Strength-speed [Olympic lift] 5 3/80% 20

C1 Rack Pull [clean grip] at knee height Partial Overload 3 3 60

C2 Clean grip dead lift from floor Max Strength 3 4 120

B1 Hammer grip pull ups [weight only] Limit strength 4 3 10

B2 Hammer grip pull ups [weight+ band] Limit strength accommodating resistance

4 Max 10

C Barbell bench row Max strength pyramid 4 12,10,8,12 60

D1 Negative wide grip chins Supramaximal Eccentric 3 1-3/110% 0

D1 Db bench pullover Strength 3 6-8 0

D2 Mb Overhead throw Ballistic 3 6/5kg 60


Thursday AM Workout – CNS Intensive – Shoulders + Unilateral Quad Dominant EXERCISE TECHNIQUE SETS REPS REST A MB sit up to chest pass Ballistic 4 6-8/8-10kg 60

B1 Blast isometric seated press or Sit under dip bar and push

Overcoming /Blast Isometric 5 3 reps x 4-6sec max push 10+30

B2 MR Neider press Strength-speed 5 3/50% explosive 120

C1 Plate drop catch and lift Shock 5 8-10/5-20kg plate 30

C2 Standing MB push pass Ballistic 5 6/8kg 120

A Continuous Split jumps Ballistic 3 6 each leg 60

B Depth to vertical jump Shock 5 5 30

C1 Yielding Isometric Db Split squat Yielding Isometric [Heavy maximal weight]

5 10sec at 90’ both legs 30

C2 Db split jumps Speed-strength 5 5 each leg/ 5-12kg db 120

Thursday PM Workout – Arm speed work – Horizontal Descending complex Loading EXERCISE WEIGHT SETS REPS REST

A HEAVY BALL BOWL 300g 2 6 60

B MEDIUM BALL BOWL 200g 2 6 60

C NORMAL BALL BOWL 156g 1 6 60

D LIGHT BALL BOWL 100g 2 6 ------

Friday AM Workout – Pulling Non-intensive – Volume focus [Lactic Layering] EXERCISE TECHNIQUE SETS REPS REST

A Wide grip lat pull down 28s Pre pump 3 28 60

B1 Yielding isometric lat pull down Hold with elbows at 90’

Yielding isometric for time 4 15-20sec 30

B2 Dumbbell pullover Functional hypertrophy 4 8-12 90

C DB 1-arm row Muscle rounds 3 24 [4 x 6] 90

D1 Straight arm pull down Pre fatigue 4 10 0

D2 Close grip lat pull down Pre fatigue 4 10 60

F DB SHRUG EXTERNAL ROTATION Normal lifting 3 8 60

A Lying or standing machine Leg curls 2/1 technique 3 5/5 each leg 60

B Barbell hip thrusts ISO-Dynamic 4 8-10 60

C Db walking lunges Normal lifting 3 6 each leg 60


SAQ/ENDURANCE TRAING

Tempo running

3 sets x 5 x 100m 70% running. 20secs between runs and 3min between sets

These aren’t flat out sprints. Run at a comfortable pace. Avoiding lactic build up in your legs

Core

A1. Bar roll outs 5 x 20

A2. Front Plank 5 x 60secs

B1. Db floor Russian twists 5 x 20 (10kg db and more if you can!) or BB Bus drivers

B2. Side plank 5 x 30secs each side

Rest 10secs between supersets, and then rest 1mins between each set

SAQ, Acceleration work

Active Dynamic flexibility. Include Ladder drills [10 rep various footwork] and various

bodyweight activation work. Squats, lunge, band glute walks etc]

HEAVY-LIGHT 20m Contrast sprint

20m [50-100kg +] Heavy prowler/car pushes contrast with 20m light sled sprint (10-20kg)

Perform HEAVY sprint, rest 1min then perform LIGHT sprint, rest 3mins and repeat for

3-5 sets. Add one set every week

Power endurance running

3 sets x 50m high knee running. Walk back recovery


Energy system work [ESW]

20-30 MIN OUTDOOR JOGGING

Go for a 20-30 min run outside. Go easy but get some miles in your legs and increase oxygen

in the red blood cells. Keep heart rate around 140bpm

Stretch and foam roll the major muscle groups afterwards. Hold each stretch for a good 30-60secs on each body part

Tempo bowling

Active Dynamic flexibility. Include Ladder drills [10 rep various footwork] and various

bodyweight activation work. Squats, lunge, band glute walks etc]

70% effort bowling for volume and repetition of skill

6-8 sets/over. (4-6 x 6 balls) Jog back to top of your run up between balls and rest 60secs

between overs


SJ ENHANCING PERFORMANCE ACTIVE DYNAMIC FLEXIBILITY

ACTIVE MOVEMENT SERIES TO RAISE BODY TEMPERATURE AND HEART RATE

1. Squats-3 x 10

2. Jumping Jacks-3 x 10

3. Seal Jacks-3 x 10 [Similar to jumping jacks but cross arm and legs]

Last 3 exercise are continuous, no rest between exercise + sets

4. Stationary Front Lunge -1 x 10 e/l

5. Stationary Side Lunge -1 x 10 e/l

6. Forward High Skip -1 x 20m

7. Side Shuffle Fast Foot Combo -1 x 20m

8. Carioca-1 x 20m

MUSCLE ACTIVATION GROUND SERIES TO ACTIVATE STABILISING MUSCLES

1. Isometric-alternative arm leg Supermen-1 x 20 total [3 sec hold at top of each rep]

2. Supermen -1 x 20

3. Lying on floor Double Leg Hip thrusts-1 x 15

4. Lying on floor Single Leg Hip thrusts-1 x 10

5. Lying on floor high Leg kicks-1 x 10

KNEELING HIP CIRCUIT (Bulldog Stance)

1. Fire Hydrants-1 x 10

2. Fire Hydrant Cirlces-1 x 10

3. Heel Raises into Kicks-1 x 10

4, Band sidewalks-1 x 10 each direction

GROUND BASED MOVEMENT STRETCH TO INCREASE LOWER BACK MOBILITY

1. Lying on front Scorpion Stretch (heel to hand alternate)-1 x 10 total

2. Lying on back Iron Cross Stretch (alternate)-1 x 10 total

ACTIVE MOVEMENT STRETCH

1. Front Lunge Walks-1 x 20m

2. Overhead broom handles squats-1 x 10

3, Overhead MB Walking lunge [hold in right hand only]-1 x 10 each leg


Lifting techniques for performance enhancement

LIFT FOCUS TECHNIQUE DESCRIPTION M

axim

um

Str

en

gth

Clusters [Various] Singles/two’s/three’s-pause 10-20secs between reps

3 2 1 Wave/5-3-1 wave Single or double wave [6-9sets] start 2nd wave with last

set of first wave

Inside contrast Contrast reps [Lazy man/Big kahuna or Painful extended

variations]

Rest-pause Total of 8-10 reps/Pause after 3-5 reps [2 x 10sec rest]

1/6 technique 1 rep max lift. 1 rep 6 rep lift. 3 reps on each

Normal reps[1-6] Rest 2 mins between sets. Between 3-10sets

Functional isometric Lift off pins and press against 2nd set of pins for 6-8sec

Overcoming isometric for intensity Push against immovable pin for 3-5 sets ox 3-5 x 5sec

Dead start reps [1-3 reps] Start from dead start and pause every rep

Partial overload Only top range

Supra Max eccentrics [Negatives] Lower under control 5-8sec using max + weight[1-3rep]

Accentuated eccentric Using releasers or manual push from partner [3-5 reps]

1-3 ratchet loading Start70% weight perform same weight for 1 and 3 reps.

Keep adding weight until fail on 1 rep max

DS-FT contrast Alternate same weight of 3 reps with isometric 5 es

pause at bottom with normal concentric lift no pause

DAC Ratchet Start on 80%. Perform 3 reps on heavy then 60% light.

Contrast heavy and light weight Heavy weight keeps

going up but light weight keeps going down until fail

max rep

EDT/Time-volume training Perform reps of 3-5 reps for allocated time frame. Drop

rep range as you fail-no reps to failure

Manual eccentric-speed-max contrast Partner push eccentric 3 reps/60% 3 rep speed then max

single

HTH Cluster [3’s-1’s] Keep lifting 3 reps until fail then next set 2 until fail etc

Ramping 3’s [8sets] and 5 x 5 Start on 60%. Add kg until 3 rep max. Then drop and do

5 x 5 [Add assisted band if needed]

Iso-miometric lift 3 rep partial from pins then on 4th rep push against 2nd

set of pins isometrically

LIFT FOCUS TECHNIQUE DESCRIPTION St

ren

gth

-sp

ee

d Overcoming isometric for max speed Push against immovable pin for 3-5 sets of 3-5 x 5sec

Blast isometrics Push against immovable pin for 3-5 sets of 3-5 x 5sec

Twitch reps 3 bottom range speed reps then 1 full rep .5-8sec work

Olympic lifts and variations 5-12 sets x 3-5 reps. Variations [full, hang, blocks]

Normal exercises with 50-70% [Bands?] 5-12 sets x 2-3 reps/40-60%

Spe

ed-s

tren

gth

Jump squats Re-start or continuous jumps. 6-10 reps [10-20%]

Smiths machine ballistic bench press Re-start or continuous throws 6-10 reps [10-30%]

Medicine ball throws Single response or multiple. 5-10 sets of 4-8 reps

Db/Bb split jumps Re-start or continuous jumps. 6-10 reps [10-20%]

Db/Bb Bulgarian split squat jumps Re-start or continuous jumps. 6-10 reps [10-20%]

Speed chins/Pull ups Use band for assistance. 3-5 reps.6-12 sets

Ply

om

etr

ic [

Sho

ck]

Upper body depth drops Press up position. Drop between 2 boxes and hold

landing with elbows 90’

Upper body depth drop return As above but on landing return to box [1/2 sec contact]

Iso-ballistic clap press ups Clap press up with various sec hold with elbows at 90’

Rhythmic clap press ups Continuous partial clap press ups for time 10-20sec

Incline clap press ups Press up clap from bench.6-10 reps

Lower body jumps [Single response] Various jumps with pause between reps

Lower body jumps [Multiple response] Continuous jumps

Depth jumps Drop from height and jump immediately

Altitude drops Drop from height and hold landing

LIFT FOCUS TECHNIQUE DESCRIPTION

Hyp

ert

rop

hy

Burns [bottom partials last set] Bottom range only after last set to failure

Normal reps [8-12] Normal rep with controlled tempo 3-5 sec eccentric

10 8 6 wave Keep adding weight. Start 2nd wave with last weight of 1st

Extended 8’s Pause after 8 reps max for 10sec then go to failure

Yielding isometric Hold weight for as long as you can.20-30secs. At start or End of

exercise

Super slow eccentrics Lower weight slowly. 10-20sec

EQI’s Hold then let yourself lower naturally as fatigue.90-180sec

28’s Musclepharm method 7-normal reps/7-superslow/7 –top half/7-bottom half

21s 7-full/7-top/7-bottom half reps

Mechanical drop sets Same range just changes position. Start kg 8-10reps [3 angle]

12,10,8,15-15 BFL Sets Keep adding weight and decreasing reps. One superset on last

Stutter reps 1 whole 2 bottom range reps= 1 rep

Iso-dynamic Hold at contracted position for 5 sec

Muscle rounds As cluster but total of 24 reps [2-4 sets of 4 x 6 mini rounds]

Tempo contrast 2 reps-normal.2-reps -superslow. 2 reps- normal. 2 reps -Ss

Pre-fatigue Isolation exercise prior to compound

Post fatigue Isolation exercise post compound exercise

Pre-post fatigue Isolation prior and post compound exercise

Drop sets [80-60-40%] First set to failure then drop weight and continue etc

Jettison technique Band and weight/weight only/band only, Start kg 6-10 reps

High rep partial training ‘Muscle explosion technique’ [Compound partial in contracted

position with 20-30 reps, then stretch position exercise for 20-30

reps]

Stretch-pause technique Combo of compound exercise for 10-12 reps then pause, then

stretch exercise for 608 reps then return to compound for failure

reps only top ¼ of the movement

Cluster singles to failure Pick weight you can do 6-8 reps with and do singles until failure.

Rest 10secs between reps

Heavy set-high rep superset [3-

20+]

Compound exercise for 3-5 reps then high rep[15+] isolation or

bodyweight exercise [superset]

HYBRID REPS Combo of db/Bb with band or cables [constant tension]

Last set failure technique 1 set to failure with 80% of last strength exercise working kg

LIFT FOCUS TECHNIQUE DESCRIPTION C

on

dit

ion

ing

Fat loss circuit Strength exercise alternated with cardio. Not a superset,

perform same exercise for allocated sets and reps

Hurricane circuit As above but push/pull superset for mini circuits of 3-5sets

Anerobic threshold circuit Whole body combo of the above 2 techniques

Power circuit Whole body circuit combining various exercises

High rep Lactic acid training 10 sets of 20-30 reps with 20sec rest only between sets

Tabata bodyweight drills 20secs work-10sec rest or isometric hold

Metabolic pairings Power/heavy exercise paired with bodyweight cardio exercise

Olympic lifting –cardio triset Snatch-20sec work cardio [burpee/sprint]-clean

Quad blast Squat/Lunge/Vertical Jump/Split jump/Wall hold-20 reps each.

3-6 sets

Gut check Clap press up-crunch-Wide press up-crunch-Close press up-Plank

[90secs total time-Continious until failure] Rest is remainder of

90secs

“Speed demon. A scientific and research proven program

designed specifically to get you bowling quicker”

Steffan Jones. SJ Enhancing performance’


Diet and Supplementation Ultimate 2.0 Diet- ‘Lyle McDonald’

DIET GUIDELINES

• The diet provided is based on controlled LOW CARB eating for 3 and 1 half days, 2 target Carb days and 1 and

half Carb loading days. It’s a scientific Diet designed by Lyle McDonald. It will kick start the Anabolic process by

fuelling your main work outs whilst ensuring MAXIMUM lean gains with carefully placed Low Carb days. It is to

be followed exactly as given.

The sixth days (Saturday) you have ONE cheat meal (the rest of the day you eat healthy Carb

choices, but lots of it!)

• Post-workout drinks are for after strength workouts only, not ESW or TEMPO work

• DO NOT drink any liquid containing calories except for your post workout protein shake

On low Carb days don’t drink fruit juice, soft drink, regular energy drink and the likes, etc.

• You can only drink water, green tea, coffee, diet soft drink, flavoured water (as long as it doesn't have any

calories).

• DO NOT ingest “ CARB FREE foods’’. By that I mean foods that are sugary (biscuits, cereal bars, sweets,

Chocolate bars, etc.) Those are touted as being ''sugar free'' or with ''no sugar added'', or with ''low impact

carbs''. THERE IS NO SUCH THING AS FREE FOOD. The Body just knows it’s SWEET and will release INSULIN

Note: I am not giving you specific food choices but rather portions of each category of food. The table provided

gives you the appropriate food choice and the size of one portion. You can make up your meals by picking any

food you want in the list as long as you respect the prescribed number of portion for each meal.


Nutrition plan

MONDAY AND SUNDAY-Normal portion control

Bowlers who weigh less than 150lbs

Meal /Timing Food category / Portion size 1st meal P

R O T E I N

3 portions C A R B O

Green drink F A T

1 portion

Pre-workout snack See supps See supps See supps

Post-workout snack See supps See supps See supps

2nd meal 3 portions 1 portion 1 portion 3rd meal 3 portions 1 portion 1 portion Between meal snack 2 portions Green veg only 1 portion Bedtime snack 2 portions No No

Bowlers who weigh between 150lbs and 180lbs


R O T E I N


Green drink F A T

1 portion






R O T E I N


Green drink F A T

1 portion




Bowlers who weigh over 220lbs


R O T E I N


Green drink F A T

1 portion




TUESDAY AND THURSDAY-Low carbohydrate

Bowlers who weigh less than 150lbs


R O T E I N


Green drink F A T

1 portion



2nd meal 3 portions Green veg only 1 portion 3rd meal 3 portions Green veg only 1 portion Between meal snack 2 portions Green veg only 1 portion Bedtime snack 2 portions No No



R O T E I N


Green drink F A T

1 portion






R O T E I N


Green drink F A T

1 portion




Bowlers who weigh over 220lbs


R O T E I N


Green drink F A T

1 portion




16/8 IF ROUTINE [Fasting until 3-6pm] ON WEDNESDAY ONLY DRINK 20-30g OF BCAA’s

UNTIL POST BOWLING! Then eat 1 whole meal as Tue + Thu, Post workout snack and 1 more

snack

FRIDAY EVENING AND SATURDAY-Re-feeding/Carbohydrate loading

From 30min prior to the WEIGHT TRAINING SESSION on the FRIDAY EVENING and BEDTIME on the SATURDAY you should aim to follow this plan; Aim to consume 7-8 grams of carbohydrates /lb of lean body mass A lighter bowler with 70kg (154 lbs) of LBM will be eating 1000-1200 grams of carbohydrates over this 24 hour span Larger bowlers consume more and lighter bowlers consume less. In addition to all of those carbohydrates, don't forget protein at 1 gram per pound and low to moderate amounts of dietary fat; meaning about 15% of total calories or about 50 grams or so. Unsaturated fats such as olive oil seem to give a better carb-up but saturated fats let you eat more garbage so try and limit the SATURATED FAT to a minimum TOTAL CALORIE INTAKES Even our lighter bowler might be consuming 4000-4800 calories from carbohydrate alone, with an additional 600 calories from protein and another 500 or so from fat. Take the 1st week to see how far you can push up the calories/carbohydrate in this 24hr ANABOLIC WINDOW without putting any fat back on. One of the keys to avoiding fat gain during this day is avoiding a high fat intake. This 24 hrs isn’t an excuse to be a SLOTH. Be sensible but don’t worry too much about food. Just eat. Have one CHEAT MEAL but the remaining calories come from a CLEAN source. If you get it right because of the NATURAL PARTITIONING due to full glycogen depletion, the body's first priority is glycogen repletion; calorie storage in fat cells is purely secondary. Remember you must EARN THE RIGHT to have this day by following the weekly plan of LOW CARB eating and glycogen depletion.

GOOD LUCK AND ENJOY THE FEELING OF BEING PUMPED!


Supplementation plan

PRE-BREAKFAST [With Protein powder]

GREEN DRINK [GOODNESS GREEN by PRPLtd best choice]

1 teaspoon of Alkalizing salts [Sodium Bicarbonate formula ] PRPLtd

BREAKFAST [With Food]

1 caps Multi-vitamin of choice

2 caps Digestive enzyme of choice

3-5g creatine ethyl esther powder or Creatine Hydrochloride [‘Con-cret’ best choice]

3-5g leucine powder [Biotest do a good one-Leucine Increases anabolic quality of foods]

2g fish oil

1000IU Vitamin D

LUNCH



3-5g leucine powder [Biotest do a good one-Leucine Increases anabolic quality of foods]

2g fish oil

1000IU Vitamin D

SUPPER



3-5g leucinepowder [Biotest do a good one-Leucine Increases anabolic quality of foods]

5g glycine powder [myprotein.com]

2g fish oil

1000IU Vitamin D

BETWEEN MEALS

5-10 Desiccated liver tablet [Beverley Nutrition-Bodybuilding.com or PRPltd ‘Blood

Builders’] OR 5g BCAA’s + 3-5 g Vitamin C

PERI- WORKOUT ROUTINE FOR ELITE PERFORMANCE AND MAXIMUM GAINS

PRE-WORKOUT [Weight training only]

1 scoop ENERGY /NITRIC OXIDE PRODUCT OF CHOICE

[Vpx-No shotgun, Gaspari- Superpump max, Muscle Pharm Assault I found work best for me]

10g BCAA [PRPltd Amino work capacity or Xtend-Scivation]

DURING-WORKOUT [EVERY WORKOUT]

10g BCAA

1-2 Scoop Casein hydrolysate [Peptopro] [Good one is MAG-10 by Biotest or SYNTHESIZE by VPX]

Note, this is not Whey protein. It’s a specific fast absorbed Protein

POST-WORKOUT [ALL SESSIONS]

ALL IN ONE FORMULA [STEALTH-VPX /DARK MATTER-MHP OR ANABOLIC DRIVE –PRPLtd]

3-5 g Vitamin C

20MINS PRE LAST WHOLE MEAL

Alkalysing salts [Sodium Bicarbonate formula to alkalyse the body] PRPLtd

BEFORE BED [60mins before]

ZMA

GABA [Gamma-Aminobutryic Acid] I highly recommend Bulletproof [Muscle Pharm] all in one ZMA

Product or NITRIC OXIDE FORMULA BY PRPLtd

VERY IMPORTANT

This program and diet/supplementation routine is an ELITE PROTOCAL which will get you

in PEAK condition.

However, Supplements are not compulsory but they will enhance the results of the

program. Remember they are called supplements for a reason; they supplement a healthy

diet not REPLACE

I have given you the name of the companies I use. You can use any company you want to.

It’s a personal preference. These are the best products for the main supplements

Here are some links to the best supplements on the market in my opinion

https://www.philrichardsperformance.co.uk/index.php/digestive-health/super-digestive-enzymes.html

https://www.philrichardsperformance.co.uk/index.php/detoxification/alkalising-salts.html

https://www.philrichardsperformance.co.uk/index.php/detoxification/goodness-greens.html

https://www.philrichardsperformance.co.uk/index.php/detoxification/ultimate-fish-oil-capsule.html

https://www.philrichardsperformance.co.uk/index.php/detoxification/vitc-formula.html

https://www.philrichardsperformance.co.uk/index.php/energy-boost/anabolic-drive.html

https://www.philrichardsperformance.co.uk/index.php/energy-boost/blood-builder.html


https://www.philrichardsperformance.co.uk/index.php/digestive-health/super-digestive-enzymes.html

https://www.philrichardsperformance.co.uk/index.php/detoxification/alkalising-salts.html

https://www.philrichardsperformance.co.uk/index.php/detoxification/goodness-greens.html

https://www.philrichardsperformance.co.uk/index.php/detoxification/ultimate-fish-oil-capsule.html

https://www.philrichardsperformance.co.uk/index.php/detoxification/vitc-formula.html

https://www.philrichardsperformance.co.uk/index.php/energy-boost/anabolic-drive.html

https://www.philrichardsperformance.co.uk/index.php/energy-boost/blood-builder.html

FOOD CHOICES

Number in brackets[g] = 1 portion

Protein and Dairy

-Chicken (75g)

-Fat-free yogurt no sugar added (100-125g)

-Turkey (75g)

-1% milk (100ml)

-Wild meat (75g)

-Skim milk (150ml)

-Extra-lean beef (50g)

-4% fat cheese (40g)

-Tuna (75g)

-18-25% fat cheese (25g)

-Salmon (75g)

-Cottage cheese 1% fat (75g)

-Shrimps (75g)

-Egg whites (3)

-Whole eggs (1)

-Pork (50g)

-Sole (75g)

-Trout (75g)

-Ham (50g)


Fat and Green veggies (at will)

-Fish oil (3g/3 caps)

-All-natural peanut butter (1 tablespoon)

-Almond butter (1 tablespoon)

-Avocado (1/2)

-Almonds (25g)

-All other Nuts (25g) [not salted or dry roasted] please note Cashews are a good whole nut in terms of carbs,

protein, fat ratio] Good option for a whole snack, even Post workout]

-Butter (1 tablespoon)

-Coconut [40g]

-Coconut oil/for cooking (1 tablespoon) [Best choice-very ANABOLIC]

-Olive oil (1 tablespoon) [Very good anti-inflammatory properties]

-Lettuce (any type)

-Brussel sprouts

-Broccoli

-Asparagus

-Celery

-Cucumbers


Fruits and Low glycemic carbs

- Pear (1)

-Apple (1)

-Kiwi (1)

-Grapefruit (1)

-Orange (1)

-Tangerine (2)

-Peach (1)

-Grapes (150g)

-Cherries (150g)

-Strawberries (150g)

-Raspberries (150g)

-Blackberries (150g)

-Blueberries (150g)

-Pineapple (150g)

-Sweet potatoes (1)

-Basmatti rice (¼ of a cup)

-Whole wheat pasta (¼ of a cup)

-Natural oatmeal (¼ of a cup)

-Rye bread (1 slice)


advanced speed demon - Cricket Strength Training...

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