THE ATHLETES DIET, SUPPLEMENT AND TRAINING PROGRAM

Welcome to the local IGA grocery store in Granville, OH. In this video, CoryG will take you through exactly what you need to succeed on the Athlete's Diet & Supplement plan. Eliminate the guesswork and make it easy on yourself.

Meal 1: Breakfast on the The Athlete's Diet & Supplement Plan. Protein & Fat for breakfast. Keep it basic and keep it simple.

Mid-morning Snack: Protein Shake mixed with water or coconut milk.

Protein + Carbohydrate + Fat Lean meat paired with rice or sweet potatoes + 3 handfuls of assorted nuts GREENS: 1 Scoop Mix with 8-12 oz. of water or mix in with an extra scoop of Amino Recovery

Mid-morning Snack: Protein Shake mixed with water or coconut milk.

Protein + Added Fruit Source

Here's the full meal breakdown for The Athlete's Diet & Supplement Plan.

The conclusion: meals + supplements.

MONDAY - DEADLIFT, HAMSTRINGS & HEAVY BACK

WARMUP: GENERAL PHYSICAL PREPAREDNESS

Change order each time

Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps

 

FRONT SQUAT

1-count pause to a Max 3, 3, 3, 1, 1, 1 reps

 

CONJUGATE DEADLIFT MAX

Deficit Wave

Week 1: 1 Thick Mat, 1 Thin Mat Week 2: 1 Thick Mat Week 3: 1 Thin Mat Week 4: Straight Weight off the floor

 

4 SET SUPERSET

Weighted GHD (even if you add 10lbs): 5 reps Weighted Back Extensions (1-2 plates): 5 reps

 

PYRAMID SET BACK SUPERSET: 5 SETS

Chin-ups: 10, 8, 6, 4, 15 reps (use band if needed to get 20)

1 Arm Rows: 10, 8, 6, 4, 15 reps

Banded Arrows: 15-20 reps

 

4 SET SUPERSET

Mike Mentzer Pre Exhaust

1 Arm Pulldowns: 12 reps each Wide-grip Pulldowns or Pull-ups: To failure

 

AB CIRCUIT: 3-4 SET SUPERSET

Straight Leg Lifts: 15-20 reps Knee-ups: 15-20 reps

   

TUESDAY - HEAVY CHEST, LIGHT BACK & HEAVY TRICEPS

WARMUP: GENERAL PHYSICAL PREPAREDNESS

Change order each time

Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps

 

WARMUP: 2 SETS

Banded Arrows: 15 reps Rotator Cuff: 15 reps V-Bar Pulldowns: 15 reps

 

CONJUGATE BENCH MAX

Week 1: 3-count pause Week 2: 2-count pause Week 3: 1-count pause Week 4: 5-count pause

*High rep Pulldowns in between sets for 15 reps

*If you're pitching within a few days stick with 3-5 sets at a moderate weight and pay attention to form

 

7 SET SUPERSET

Dumbbell Bench Press: 8 reps Banded Arrows: 15 reps

 

3-4 SET SUPERSET

Mike Mentzer Pre Exhaust

Band Flys: 15 reps Incline Barbell or Dumbbell Bench: To failure set with 95-135 lbs

 

3-4 SET SUPERSET

Mike Mentzer Pre Exhaust

Rope Pushdowns: 12 reps heavy Skullcrushers: To failure w/ a moderate weight (Touch nose or forehead)

 

AB CIRCUIT: 3-4 SETS

Straight Leg Raises: 15 reps Knee-ups: 15 reps

 

WEDNESDAY - BACK SQUATS, QUADS & HAMSTRINGS

WARMUP: GENERAL PHYSICAL PREPAREDNESS

Change order each time

Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps

 

BACK SQUAT MAX EFFORT WORK

Week 1: 3 Rep Max Week 2: 2 Rep Max Week 3: 1 Rep Max Week 4: 0 bands to a 1 Rep Max

 

3-4 SET SUPERSET

Mike Mentzer Pre Exhaust

Leg Extensions: 10-12 reps each High Bar Back Squats (heels up): To failure w/ 135 lbs

 

HIGH REP HAMSTRINGS: 2-3 SET SUPERSET

GHD: 20-25 reps Ankle Weight Hamstrings: 25 reps

 

AB CIRCUIT: 3-4 SETS

Straight Leg Raises: 15-20 reps Knee-ups: 15-20 reps

 

THURSDAY - DYNAMIC DAY

WARMUP: GENERAL PHYSICAL PREPAREDNESS

Change order each time

Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps

 

SPEED FRONT SQUAT

7 sets of 2 reps At 50-70% of your 1 Rep Max

 

CLEANS

7 sets of 2 reps

Week 1: Below knee Week 2: From the floor Week 3: Off 1 Bumper plate Week 4: Off 2 Bumper plates

 

JUMPS

4 sets of 5 reps

Week 1: Max Height - 1 step Week 2: Max Height - 1 step w/ 3-lb ankle weights Week 3: Max Height - 1 step w/ 5-lb. ankle weights Week 4: Max Height - run step - jump high!

 

KETTLEBELL SWINGS

2 minutes for reps

 

ABS

Straight Leg Lifts: 3 sets of 10-20 reps Knee-ups: 3 sets of 10-20 reps Ab Bench: 4 minutes

 

FRIDAY - MINI OR ORIGINAL ARM GAUNTLET

WARMUP: GENERAL PHYSICAL PREPAREDNESS

Change order each time

Sled Drag or Deadmill: 2-3 minutes Lunges: 2-3 minutes Farmers Carry: 2-3 minutes Box Squats: 2-3 minutes Low Back Extensions: 2 sets 15 reps Ankle Weight Hamstrings: 40 reps

 

BICEP RIDICULOUSNESS: 4 SETS

Straight Barbell Curls: 25 reps Bicep Machine: 25 reps Incline Curls: 8 reps, 5 count twist, 4 more reps

 

TRICEP RIDICULOUSNESS: 4 SETS

Straight Bar Skullcrushers: 25 reps Overhead Rope Tricep Extensions: 25 reps Straight Bar Pushdowns: 9 reps, 9 1/.4 reps

 

HEAVY MINI GAUNTLET: 3-4 SETS

Alternating DB Curls: 10 reps Dumbbell Rollbacks: 10 reps DB Hammer Curls: 10 reps Overhead Pushdowns: 10 reps

 

HIGH REP FINISHER: 3-4 SET SUPERSET

Bicep Machine: 40 reps Band Pushdowns: 40 reps

 

AB CIRCUIT: 3-4 SETS

Straight Leg Raises: 15 reps Knee-ups: 15 reps Ab Wheels: 15 reps Weighted Crunches: 15 reps Stick Twists: 15 reps