120617 "3 Reasons to FAST for Performance"

Intermittent fasting is practically unheard of on most nutrition plans that deal with performance or muscle development. Fasting denotes weakness, depravity, and discomfort. What I argue is that it is essential to every athlete. The process of fasting for internal reconstruction, hormonal balancing, and cognitive function play a huge role in an athletes performance. 

Let me quickly give you authoritynutrition.com definition and explanation of Intermittent Fasting.
"Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting."

Now for the best reasons to integrate it into your training plan.
1) Gives the digestive system a time to detoxify and rest. Just as we put tons of stress on our metabolic system and muscular system, we put even more stress on our digestive system. From the energy we are demanding from our GUT to refuel our other bodily processes, to a rebalancing of our GUT bacteria; our digestive system works its ass off. In just 12-18 hours of a fast your Digestive system can repair connective tissues which can prevent IBS and other inflammation. Toxins like too much Caffeine or processed grains can break down our small intestine which can lead to improper digestion and loss of vital nutrients even if you eat clean. Taking a long break between eating can help to flush and reset. 

2) Improves Cognitive Function. The GUT/Brain connection has been proven. Old scientific thought believed that the brain manufactured all the neurological stimulating chemicals and hormones but new science has shown that the GUT actually produces more of your Serotonin than your brain does. Intermittent fasting, as you may now guess, is a reset button on your body. With clarity and rebalancing of the GUT, kind of like a  massage, you will be more mentally clear and focused. So much of what we so randomly shove in our mouths has a profound effect on our mood and interaction with the world. Intermittent fasting sheds the vail that may be put in front of you by some bad food choices...

3) Boosts Energy Levels. Most of what we put in our bodies creates a swings in our blood glucose levels throughout the day. When blood glucose rises and falls (which does naturally occur irregardless) we increase stress levels on our organs like the kidneys, GUT and adrenal Glands. Intermittent fasting can limit the amount of stress on the body, allowing it to recover and therefore giving your organs a chance to restore hormonal balance and energy. 

Moreover, one key to Intermittent fasting is the concept of nutrient timing. This would be like allowing consumption of nutrients of 6-7 hours per day and then not allowing any calories for the remainder of the 24 hour period. Initially and by necessity you will have to make sure you are putting the right nutrients in the body during that time. Therefore, it would benefit you to eat a higher fat, and protein diet. By consuming more healthy fats you can increase the duration of your energy reserves and by increasing protein you can ensure proper muscle recovery, and GUT health. This not only helps you stay at your peak training levels but you are also going to burn unwanted fat from the body. 

I hope this has helped you learn more and please reach out for questions. Im no dietary oracle but I know what has worked for me! Keep training hard and being the best version of yourself possible.

Roll Out Calvesand T Spine for 3 Minutes

2X :30
-High Knee Jump Rope
-Divebomber Push Ups
-Elbow TO Instep Lunges
-Russian Twist
-Side Lunges

Double Under Prep
-High Singles
-Cadence Drill 3 singles/1 Double
-Cadence Drill 2/1
-Cadence Drill 1/1

15 Minute AMRAP
12 Dumbbell Snatches 50/35
12 Box Over Burpee
24 Double Unders

*Compare to 3/28/17

Banded Hip Activation
Banded Squat
Banded Good Morning
Banded Press
Banded Pull Apart (supine and Prone Grip)

500m Row
10 meter Bear Crawl
10 Barbell Press
10 Jump Squat

Clean and Jerk Warm Up:
7@ Each

-Romanian Deadlift

-High Pull

-Muscle Clean + 3 Press

-Front Squat+ 3 Push Press

-Hang Clean + 3 Push Press

-Clean + 3 Split Jerks


-In 6 Minutes, Build to a Clean and Jerk Weight ABOVE Workout weight

30 Clean and Jerks For Time 135/95

Cool Down:
400m Jog/ 1 mile Bike
:45 Couch Stretch (each Leg)

 Agility Warm Up @ 10m Each

High Knee Pull 

Quad Pull 

Squat 180 **stepping the leg high over hip, swing opposite leg to 180, squat

High Knees

Butt kickers

Marching High Kicks


Straight leg shuffles

Fig 4 Drill

Lateral Shuffle 


Lateral Bounding

Sprint W/ Change of Direction


**Squat Therapy for 5 Minutes on Wall and then moving to Barbell Front Rack 


Front Squat
4X4 @75% (Tempo 3,2,1) *ensure slow eccentric lower and 2 second pause. Adjust Weight if necessary.

Back Squat
3X3 @ 20-40# less than Front Squat Weight. Focus on speed through reps.

5X 2 Min EMOM
100m Sprint
15/10 Push Ups

Lat Band Mob
Bully Mob
Scapula Distraction

Samson Lunge
Walking Reverse Lunges
Inchworm W/ Push Ups
Alternating V Ups

Midline Stability:
(Not For Time)
GHD Sit Ups
Single Arm Ring Row
Overhead Kettlebell Reverse Lunges

*Spend 5 minutes covering the Muscle Up and HSPU progression

400m Run

2 Rounds Of “Nate”

Nate- (2 Muscle Ups, 4 handstand Push Ups, 8 2 Pood KB Swings)


:40 Work/ :20 Rest W/ Single Kettlebell (moderate weight)
Dumbbell Plank Row
Dumbbell Alternating Press
Dumbbell Skull Crushers
Dumbbell Goblet Squat
Dumbbell Sit Up
Dumbbell Snatch




12 Sandbag Cleans (Heavy)
6 Ring Dips

Rest 1:00

6 Toes To bar
12 Single Arm Dumbbell Push Press (Heavy)


Rest 1:00