Jirka Orság

Non-competition term
It takes me at approximately 30 to 40 days depending on the distribution of top competitions. During this period, mainly devoted to improving the health and physical fitness.

I think improving the health status of detoxification of the body especially after the onslaught preparatory and supplements for increased protein intake, which for me is like the force necessary for top athletes in competition preparation period. For this purpose I use a variety of herbs, vitamins, teas and drinks have increased to about 5-7 liters of fluid per day. I drink only pure water or herbal tea. Very effective tested substances are following:

Milk thistle (seed) - hepatoprotektikum (regenererace liver)
Yucca - organic waste decomposes in the body
Licorice - nourishes the adrenal glands
Capsicin - antioxidant, antiseptic, circulatory stimulant
Antioxidants - vitamin E, Q10 Coe

All these ingredients are commonly available in pharmacies or health food store. Everything I take a higher dosage than is recommended!

During this cleansing classified light crust, rather conditioning workouts, the body will not be unnecessarily overloaded. Trainings are 3 - 5 times a week, only single-phase and classified as a gym and athletic elements such as sprints, jumps, throws and so on. Swimming is also great for stretching the shoulders, which is necessary for us. Training takes less than an hour and a half.

The food in this period is of course adapted to the fact that going through the detoxification process and therefore I try to eat vegetables as much as possible and up to 2x more than anything else. Meat is cooked without fat and Annex alternate. Protein intake is a maximum of 2 g per 1 kg of body weight per day, carbohydrates and approximately 4.5 g per 1 kg of body weight per day.

The bark is cathartic for me as an athlete is very important in terms of recovery and cleanup receptor for the upcoming season. Receptors in the body by the use of supplements clogs very quickly and then it is necessary to gradually increase the dose of supplements, supplement or replace the other. Thanks again, take supplements, detoxification from smaller doses, and the body is less burdened.

The preparatory period
This period is appropriate for strengthening the lagging muscle groups. I'm working on building strength and muscle power of smaller volume. Exercises at the gym I go for 6-8 reps for 5-7 sets. At the same time starting with a heavy volume on the back squat, front squat and dead strokes. Each of these exercises are classified once a week.

Squats starting at 10 reps for 5-6 sets - but going more than 3 to 4 sessions where I do squats for 10 reps. These sessions are designed to just "start and shock 'feet for the new season and give them the initial impulse to start crazy.

Deadlifts are classified in this period only náhozové and after 6 reps for 5-6 sets. In this case, the most important thing gradually prepare the body for higher loads and re-familiarized with the barbell.

Food is still without supplements. Only with increasing protein intake to approximately 2.5 g / kg daily.

Precontest period
It begins about 12 weeks before the top-level races (ME, MS, OH). During this period, stabilize the technical elements of education and gradually intensifies the force preparation.

Squats move 5 to 3 repetitions for 6 series.

During this period, beginning with training of technical elements, especially in the market and bowling polodřepu. Starting at 3 reps for 6 sets. Market Technical and Technological pitch during this period they only on small pounds and has the task of fixing the light of these techniques exercises.

In this period also classifies all supplements. I put all my training from the food company XXtreme Nutrition to me in this very direction supports. Always begin at smaller doses and gradually increasing. All the finals take in up to three times higher dose than recommended. Of course, they shall not anyone to do it well, doing everything at your own risk!

Food must be adapted to two-phase training. So a lighter lunch and a large portion of protein for dinner. At breakfast to 200 grams of carbohydrates.

The contest period
Begins 5-6 weeks before the event. Increase the demands on the technical disciplines, the focus is mainly on technical and market technical pitch, which is performed three times a week.

Squatting in the front and rear and lift are classified for 2-1 repetitions for 6 series. Explaining to her maximum performance. Supplementation remains at higher doses. Diet also contains simple sugars, the assignment in the period after training.

Competition
Debugging a week before the event is to rest, but it is necessary to keep muscle tone and therefore are classified submaximal heavy squat 1 repetition. Technical disciplines come easily, just stretching and passing techniques. Diet and supplementation does not change.