I am looking to mix things up with one my throwers and was wondering what kind of ideas were out there in raising testosterone levels and naturally getting this kid to break through (he is kind of stuck in a rut and technique work is going on and is going well)
SO any thoughts on diet, sleep or in the weight room to help would be appreciated and what we are looking for. THANKS! He is super disciplined so that is not a problem if it is complicated or takes the athlete to be real involved!
How about posting his workouts, so we can look at his progressions and recovery.
Look at any high/low training thread.
ZMA
1.5 grams of protein/lb of bodyweight.
40-protein
30-carb
30-fat
omega 3 1000-2000 DHA per day. lots of water and vegatable, no trans fatty acids, sugar ONLY post workout.
Tribex 500 from biotest
A slap on the old azz.
Saturated fats!
Testosterone and cortisol in relationship to dietary nutrients and
resistance exercise.
Volek JS, Kraemer WJ, Bush JA, Incledon T, Boetes M
Department of Kinesiology, Pennsylvania State University, University Park
16802, USA.
Manipulation of resistance exercise variables (i.e., intensity, volume, and
rest periods) affects the endocrine response to exercise; however, the
influence of dietary nutrients on basal and exercise-induced concentrations
of
hormones is less understood. The present study examined the relationship
between dietary nutrients and resting and exercise-induced blood
concentrations
of testosterone (T) and cortisol ©. Twelve men performed a bench press
exercise protocol (5 sets to failure using a 10-repetitions maximum load)
and a
jump squat protocol (5 sets of 10 repetitions using 30% of each subject’s
1-repetition maximum squat) with 2 min of rest between all sets. A blood
sample
was obtained at preexercise and 5 min postexercise for determination of
serum T
and C. Subjects also completed detailed dietary food records for a total of
17
days. There was a significant (P < or = 0.05) increase in postexercise T
compared with preexercise values for both the bench press (7.4%) and jump
squat
(15.1%) protocols; however, C was not significantly different from
preexercise
concentrations. Significant correlations were observed between preexercise T
and percent energy protein (r = -0.71), percent energy fat (r = 0.72),
saturated fatty acids (g.1,000 kcal-1.day-1; r = 0.77), monounsaturated
fatty
acids (g.1,000 kcal-1.day-1; r = 0.79, the polyunsaturated fat-to-saturated
fat
ratio (r = -0.63), and the protein-to-carbohydrate ratio (r = -0.59). There
were no significant correlations observed between any nutritional variables
and
preexercise C or the absolute increase in T and C after exercise. These data
confirm that high-intensity resistance exercise results in elevated
postexercise T concentrations. A more impressive finding was that dietary
nutrients may be capable of modulating resting concentrations of T.
As far as this guys training:
1.He is a frosh in college, so his training age is pretty young
2. I decided early on that his emphasis this year would be technique and strength development
Right now we are finishing a heavy lifting phase, heavy squats, clean and bench - we max next week - then we move to 3x3, moving the weight and a bit lighter, we have started incorporating more explosive lifts (hang snatch and clean, jumps squats, back to 1/4 squats)
We dont do a lot of straight out plyos but we do a lot of shot put heaves, MB throws and some depth jumps during lifting. i have his training loads in the weight room documented but it would take a bit to write them all out, but I could.
We have not really done much w/ diet or anythings.
Thanks for the posts already, I liked the article and ideas - thanks.