Athletic Abs

Built Strong
By Doctor Michael Camp (@docmcamp)

©Copyright 2017 [Link]

 Meet the Author

Dr. Michael Camp, PT, DPT, CSCS is a highly

accredited & recognized Physical Therapist and
Performance Enhancement Specialist. He
graduated from the University of Maryland, with
a Bachelor’s degree in Kinesiology and a minor
in Exercise Physiology. Upon graduating, he
went to Osteopathic Medical School, but then
changed careers and earned his Doctorate in
Physical Therapy.

Having a passion for manual medicine and

Human performance enhancement, Michael pursued continuing education in
Osteopathic Manual Medicine, and other advance manual courses. Michael trained
in Tampa, Florida, rotating through several top Performance facilities, working with
Medical Teams, designing and implementing post-surgical elite programs,
rehabbing, and enhancing the performance of Athletes from MLB, MLS, NFL, NHL,
UFC, NBA, Pro Golfers, Tennis Pros, Collegiate Stars, and Olympic hopefuls. Michael
earned his CSCS, from the NSCA, Performance Enhancement Specialist Certification
from NASM, and many other noted credentialed courses in Performance
Enhancement and Injury Prevention.

Michael, also an author, contributes monthly to Muscle & Fitness, Men’s Fitness, and
online at Muscle & [Link] discussing programs involved with Health, Fitness,
and Injury Prevention. Michael has been featured in Muscular Development, Muscle
Mag, and The Alpha Male Challenge. Michael was also featured on MSNBC, MSG, and
HBO working with various athletes and discussing his views on injuries in sports
and bodybuilding.

Dr. Mike Camp is continuously courted by many top pros to design their Strength &
Conditioning Programs, and is flown across the country to consult about lagging
injuries. Michael is recognized as someone who can train with the best and in many
cases, sets the pace when working alongside top athletes.

As a powerlifting and bodybuilding competitor, Michael has squatted 505, deadlifted

605, and benched 385, all raw and weighing 181 pounds. In addition, he has been
involved in either training or learning from the best in various fighting disciplines
for the past 20 years.

©Copyright 2017 [Link]

Abdominal Training:

Everyone wants a ripped, detailed set of abs to show off when they are
at the beach or gym, but in addition to looking great, the program I am
going to present to you, will enhance power and strength in all your lifts.

Improving stability, by enhancing your strength has been researched

and proven to reduce low back pain and in some cases, improve certain
medical spinal conditions.

Importance of Strong Core?

In addition, it has been demonstrated that the transversus abdominis is
activated in an anticipatory manner before the muscles of the upper and
lower extremity during upper and lower extremity movements. This
leads to the assumption that ‘‘all movements either originate in or are
coupled through the trunk’’.

Anatomy Picture:

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Theoretically, the core impacts athletic performance in several ways.

First, it stabilizes the trunk and pelvis, which could be beneficial to your
weight lifting technique or athletic movements that you perform!

Second, it is a vehicle to transfer force from the lower body to the upper
body.

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Finally, the core’s muscles may actively be recruited to perform an
athletic movement.

McGill (20) suggests that most often during human movement, the
function of the core musculature is to co-contract, stiffen, and prevent
motion rather than produce it.

Proficient human movement involves the limb muscles generating

power that must be transferred through a stiffened core so that the
entire body can be moved efficiently.

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Core training, it must be ensured that these exercises are performed as
safely as possible.

Research has suggested that the core musculature be trained differently

than the muscles of the limbs

The safest way to train the core musculature is to ensure that the spine
remains in a neutral position when any load is introduced to the body.
(pic below)

Theoretically, exercises that are properly progressed will continually

improve the efficiency of movement patterns, while also increasing the
margin of safety (the distance between applied loads and the failure
tolerance of the tissues).

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 Conversely, exercise “regression” decreases the difficulty so that an
individual can learn the appropriate muscular activation strategies in a
way that decreases the chances of developing compensations in their
movement patterns leading to injury

Lets get started!! This routine is performed 3 days a week, starting

with basic foundational movements and progressing with more
challenging athletic exercises!

Abdominal Program Broken Down into

(Beginning Phase 3 weeks, Intermediate 7 weeks, & Advanced 3 weeks)

Beginning Phase Weeks 1-3.

1- Curl –Up Exercise: Begin with Hands under your low back, while
keeping one leg straight. You can alternate legs each set if you wish.
Maintain Neutral Spine and tighten your abdominals as you raise your
upper body slightly off the floor. Hold for 1 second and return to
starting position. Perform 3 sets 10 reps. Rest 20 seconds between each
set.
Week 2 Perform 3 sets 12 reps. Rest 20 seconds.
Week 3 Perform 3 sets 15 reps. Rest 20 seconds.

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2- Dead Bugs: Begin in same position as curl-up. Now bend opposite
knee. Arm on side of Bent knee gets raised overhead. Arm on side of
straight leg is raised up into the air. Maintain neutral spine. Tighten
abdominals. Alternate each leg and arm. That is 1 rep, perform 10 reps
each side. That’s one set, perform 3 sets. Rest 20 seconds between sets.
Week 2 Perform 3 sets 12 reps. Rest 20 seconds.
Week 3 Perform 3 sets 15 reps. Rest 20 seconds.

3- Side Crunches: Begin in same position as curl up. Maintain Neutral

Spine and tighten your abdominals as you raise your upper body
slightly off the floor. Ex. Direct your right elbow towards your left knee.
Hold for 1 second and return to starting position. Then perform 2nd rep
with directing your left elbow towards your right knee. Perform 3 sets
10 reps. Rest 20 seconds between each set.

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Week 2 Perform 3 sets 12 reps. Rest 20 seconds.
Week 3 Perform 3 sets 15 reps. Rest 20 seconds.

4- Planks: Set up on forearms and toes. Maintain Neutral spine.

Tighten abdominal muscles. Hold position for 20 seconds.

Regression 1 if cant stay on toes, perform on knees, then elevate back to

feet.

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Regression 2- Or stay in full push-up position. Perform 3 sets. Rest 20
seconds between each set.

Week 2 Perform 3 sets 40 seconds.

Week 3 Perform 3 sets 60 seconds.

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5- Physio-ball Abdominal Roll-Out- Start on your knees, place your
forearms on the physio-ball. Using your abdominals, roll the ball out
while maintaining a neutral spine. Contract your abs to bring the ball
back to starting position.

Week 2 Perform 3 sets 12 reps.

Week 3 Perform 3 sets 15 reps.

6- Marching on ½ Foam – this exercise builds off deadbugs. Now lie

onto a ½ foam roll. Maintain neutral spine, abdominals tight. Hands
folded across your chest and elbows off the floor. Lift one knee and hold
in air, then place back down and lift the other knee. That is 1 rep, do 10
reps. 3 sets.
Week 5 Perform 3 sets 12 reps.
Week 6 Perform 3 sets 15 reps.

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Week 7 Progress to full foam 3 sets 10 reps.
Week 8 Progress to full foam 3 sets 12 reps.
Week 9 Progress to full foam 3 sets 15 reps.

7- Side Planks beginning form is on your side/forearm down and on

your knees as well. Hold this position for 15 seconds 3 sets.

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Week 7 Progress time 20 seconds 3 sets.
Week 8 Progress form onto your feet “level 1” hold position 15 seconds
3 sets.
Week 9 Progress time 20 seconds 3 sets.
Week 10 Lift top leg “scissor position” “level 3” if you can, or stay at
previous position. Hold for 10 seconds 3 sets.

8-Standing landmine twists hold the barbell in center of your chest.

Keeping abdominals tight, rotate the bar to your right, then back to the
middle, then to your left. That is 1 rep, perform 10 reps 2 sets.
Week 11 Perform 3 sets 10 reps.
Week 12 Perform 3 sets 12 reps.

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9- Russian Twists Crunches: Begin in same position as curl up.
Maintain Neutral Spine and tighten your abdominals as you raise your
upper body slightly off the floor. Ex. Maintain neutral spine, slowly
rotate and reach towards your right side. Pause for 2 seconds, then in a
controlled movement, return to the starting point. Then perform a 2nd
repetition towards the left side.
Perform 3 sets 10 reps. Rest 20 seconds between each set.
Week 5 Perform 3 sets 12 reps. Rest 20 seconds.
Week 6 Perform 3 sets 15 reps. Rest 20 seconds.
Week 7 Perform 3 sets 15 reps. Rest 20 seconds.

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8- Pavlov cable Twist- Grab a cable set at mid level position.
Perform 3 sets 10 reps each side. Maintain abdominal tightness.

Week 11 Perform 3 sets 12 reps.

Week 12 Advance the movement to step and punch after the twist.
Perform 3 sets 10 reps each side.

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9- ½ kneeling cable chop Position yourself with one knee down,
maintain neutral core while kneeling. Grab the cable, perform a slight
rotation and then chop movement.

Perform 3 sets 10 reps each side

Week 11 3 sets 12 reps each side
Week 12 3 sets 15 reps each side.

If don’t have a bar, use a rope attachment.

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10- Physioball Pikes- Position yourself over a physioball. Contracting
your abdominals, pull the ball towards your head. Keep form
controlled, pull the ball only up to where you are comfortable with good
form.

Bring knee into chest.

Advanced position. Keep legs

straight and use abdominals again to pull ball towards chest.
Perform 2 sets 10 reps.
Week 11 Perform 2 sets 12 reps.
Week 12 Perform 2 sets 15 reps.

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11- Hanging Knee Ups- Begin with arms resting on device or if your
gym has slings for your arms. Key is to keep your spine neutral and
contract your abs to pull your knees up towards your chest.

Advance you can bring your knees up towards opposite shoulder each
rep.
Begin with 2 sets of what you feel are good reps, then stop.
Week 11 Progress the reps by 2 each set from previous week.
Week 12 Progress the reps again.

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12- Medicine Ball/Physioball Advanced work. First is a crunch with a
medicine ball over head. Begin with a 2 pound med ball. Keep neutral
spine and contract abdominals to curl up.

Physioball Exchange from hands to feet.

Week 11 Perform 2 sets 10 reps.

Week 12 Perform 2 sets 12 reps.

Program will be Based over 12 weeks.

Cardio Program included; Beginning phase of calculating heart rate and

working in different zones. Moderate pace for 1 min than easier pace for
2 minutes.
Progressing to HIIT Cardio starting week 3! 1:1 work ratio.

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 Ab Workout

DAY 1, 2, 3 Week 1 Week 2 Week 3 DAY 1, 2, 3 Week 4 Week 5 Week 6 Week 7

Exercise Tempo Sets Reps Tempo Sets Reps Tempo Sets Reps Exercise Tempo SETS Reps Tempo Sets Reps Tempo Sets Reps Tempo Sets Reps
1 CURL UP ###### 3 10 ###### 3 12 ###### 3 15 1 CURL UP ###### 3 10 ###### 3 12 1/2/1 3 15 1/2/1 3 15
Hold weight Increase weight held

2 DEAD BUGS ###### 3 10 ###### 3 12 ###### 3 15 2 Marching on 1/2

Foam ###### 3 10 3 12 3 15 3 15
Hold weight Hold weight

3 PLANKS On Knees 3 20 3 40 3 60 3 Planks on Toes 3 30 3 40 3 50 3 60

REPS = TIME SECONDS
NO TEMPO

4 Side Crunches 3 10 3 12 3 15 4 1/2 Kneeling 3 10 3 12 3 15 3 15

Stability Chop

5 5 Russian Twists 3 10 3 12 3 15 3 15

DAY 1, 2, 3 Week 8 Week 9 Week 10 DAY 1, 2, 3 Week 11 Week 12 Week 13

Exercise Tempo Sets Reps Tempo Sets Reps Tempo Sets Reps Exercise Tempo Sets Reps Tempo Sets Reps Tempo Sets Reps
1 Marching on 3 10 3 12 3 15 1 Hanging Knee Ups 2 your count 2your count 2your count Your count means what ever you can do with good form!
Full Foam

2 Pavlov Cable ###### 3 10 1/2/1 3 12 1/2/1 3 15 2 Standing Landmine 2 10 2 12 2 15

Twists Twists
Step and Punch

3 Side Planks on seconds secods seconds 3 Side Planks on SECONDS Seconds SECONDS
Knees 3 15 3 20 3 20 Toes Scissors 2 15 2 20 2 25
On Toes

4 Physioball Ab Roll 2 10 2 12 2 15 4 Physioball Pikes 2 8 2 10 2 12

Knees to Chest Feet To Chest

5 Medicine Ball Crunch 2 10 2 12 2 12 5 Physioball Exchange 2 10 2 12 2 15

2 pound Med Ball 4 Pound Med Ball Hands to Feet

Restrictions
Always Keep proper form
As you fatigue, stop the exercise!
When in doubt, stop the set!
 PRE-COMPETITION NUTRITION

Welcome to the nutrition section. It is important to emphasize that this is a framework for you,
and as well as a science, nutrition is also an art in which you must practice daily to master.

Recent nutrition research elucidates for us the importance of nutrition for enhancing performance
in any athletic discipline. We can now view food as a messenger, one which can dictate the
physiological processes that are undertaken in the body, or, processes that should occur but do
not due to nutrient deficiencies. Therefore, nutrition must be practiced as diligently as your
training,

The sample diet enclosed may be suitable for a physique athlete, weighing about 200Ibs,
interested in preserving, and continuing to add lean tissue while maximizing fat loss. Unlike fat
and carbohydrate, there is no storage pool for protein. Therefore, protein should take precedent
for the physique athlete and we must obtain a substantial amount daily to ensure muscle recovery
and lean tissue preservation. Most sports nutrition organizations recommend a range of
approximately 1.5 – 2.2 grams/kg/bdwt of protein for strength and physique athletes; and protein
intake especially takes precedent during times of extreme training volumes with limited caloric
intake during pre-competition.

The sample diet is approximately 40% protein, 30% Carbs, and 30% fat. You can use this
macronutrient range as it may be suitable for increasing and preserving muscle mass during
physique pre-competition. However, you can adjust these macronutrient percentages and
calories, specific to your bodyweight and the levels of body fat throughout training camp.

Generally, for those interested in making substantial declines in body fat while increasing
muscle, most sports nutrition organization recommend approximately 15-16 calories per pound
for women and 18-20 for men. These numbers are of course dependent on many variables and
may need to be reduced during pre-competition depending upon training volume, total lean mass,
body fat and cardiovascular training protocols..

If you want to try to develop your caloric intake precisely, I suggest using the Mifflin-St Jeor
equation. The Academy of Nutrition Dietetics (AND) published a comparison of various
equations. The Mifflin-St Jeor was found to be the most accurate.
See the equation on next page.

1
 This equation is available as an online calculator as well.

Men
10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) + 5

Women
10 x weight (kg) + 6.25 x height (cm) - 5 x age (y) - 161.

This equation will help you establish an estimate BMR; that is the amount of calories you need at
rest. Once you have done this you can use the activity multiplier below to further refine an
estimate of how many calories you may need for the day’s activity, training, and recovery.

Activity Factor

Sedentary = BMR X 1.2 (little or no exercise, desk job)

Lightly active = BMR X 1.375 (light exercise or sports 1-3 days/wk)

Mod. active = BMR X 1.55 (moderate exercise or sports 3-5 days/wk)

Very active = BMR X 1.725 (hard exercise or sports 6-7 days/wk)

Extr. Active = BMR X 1.9 (hard daily exercise or sports & physical labor job or 2 X
day training, football camp, etc.)

Putting it Together

As stated, the diet and the foods you choose are crucial for enhancing and preserving muscle
tissue during pre-competition. It is imperative that we consider as our weight and body fat levels
change during competition training, you will need to adjust calories and perhaps even
macronutrients. In most cases there will be a reduction in calories that can be determined
according to the above formula. But depending upon your weight and training volume you will
need to make adjustments in the total calories consumed, and as you reduce body fat
percentages, you may need to continuously protein, carbs and fats. This is the science and art of
nutrition. As our body changes, our diet will need adjustments, and as we make adjustments to
the diet, our body will continue to change.

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 STRENGTHCAMP SAMPLE PRE-COMPETITION DIET
DR. MICHAEL CAMP DPT, CSCS
Tony Ricci, [Link], MS, FISSN, CSCS, PES, CDN, CNS

Pre-Competition Body Building (40-30-30) - 2500 calories

Friday, May 26, 2017

GRAMS CALORIES P R OT EIN (g) CARBS(g) FIBER(g) FAT(g) SAT FAT(g)

breakfast
1/2 cup STRAWBERRY, RAW 83 27 1 6 2 0 0
2 servings Veggie Scramble 558 393 39 17 3 20 4
am snack
3 scoops DYMATIZE WHEY PROTEIN PLUS POWDER 57 210 46 3 0 2 1
1 1/2 cup MILK, COW'S, 1% BF, VIT-A 366 154 12 18 0 4 2
lunch
1.50 servings Salmon & 1.5 Cup Rice 342 475 35 73 11 6 1
pre train
2 oz PUMPKIN SEEDS, DRIED 57 307 14 10 2 26 5
2 oz TUNA, CANNED IN WATER 57 49 11 0 0 1 0
post training
2.00 servings Chickpeas, Kale, Mixed Greens Salad and 8 oz Chicken 852 605 70 60 13* 10 2
pm snack
3 oz CHICKEN BREAST, BONELESS, ROASTED, MEAT ONLY 85 140 26 0 0 3 1
1 tbsp SESAME SEED, DRIED 8 50 2 1 1 5 1
1 serving Spinach Salad 163 70 3 10 3 3 0

DAILY TOTALS 2627 2480 260 199 35* 78 17

5/26/2017, 1:58 PM
 STRENGTHCAMP SAMPLE PRE-COMPETITION DIET
DR. MICHAEL CAMP DPT, CSCS
Tony Ricci, [Link], MS, FISSN, CSCS, PES, CDN, CNS

Pre-Competition Body Building (40-30-30) - 2500 calories Page 2

Friday, May 26, 2017 (cont'd)

CHOL(mg) SODI UM(mg)

breakfast
1/2 cup STRAWBERRY, RAW 0 1
2 servings Veggie Scramble 424 502
am snack
3 scoops DYMATIZE WHEY PROTEIN PLUS POWDER 10 120
1 1/2 cup MILK, COW'S, 1% BF, VIT-A 18 161
lunch
1.50 servings Salmon & 1.5 Cup Rice 77 1025
pre train
2 oz PUMPKIN SEEDS, DRIED 0 10
2 oz TUNA, CANNED IN WATER 20 140
post training
2.00 servings Chickpeas, Kale, Mixed Greens Salad and 8 oz Chicken 133 1534
pm snack
3 oz CHICKEN BREAST, BONELESS, ROASTED, MEAT ONLY 72 63
1 tbsp SESAME SEED, DRIED 0 4
1 serving Spinach Salad 0 187

DAILY TOTALS 755 3747

PCF: 43-27-29

Values marked with a single asterisk (*) indicate totals with some values not available. This may result in an under reporting of values.

Pre-Competition Body Building (40-30-30) - 2500 calories - Recipe Listing

Veggie Scramble
By: Health through Nutrition
Serves 1

INGREDIENTS
3 large EGG WHITE, CHICKEN, RAW
1 large EGG, CHICKEN, RAW
1 tsp OLIVE OIL
1/4 cup GREEN PEPPER, SWEET, RAW (BELL)
1/4 cup ONION, RAW
1/4 cup MUSHROOM, RAW
2 tbsp MILK, COW'S, NONFAT, VIT-A (SKIM)

5/26/2017, 1:58 PM
 STRENGTHCAMP SAMPLE PRE-COMPETITION DIET
DR. MICHAEL CAMP DPT, CSCS
Tony Ricci, [Link], MS, FISSN, CSCS, PES, CDN, CNS

Pre-Competition Body Building (40-30-30) - 2500 calories Page 3

Recipe Listing

DIRECTIONS
Beat together whole egg, egg whites, and milk. Mix in chopped vegetables. Heat oil in a non-stick skillet over med-high heat. Add
egg mixture and cook until eggs are done, stirring constantly as they cook.

Salmon Pasta Salad

By: Health through Nutrition
Serves 5

INGREDIENTS
1 1/2 medium GREEN PEPPER, SWEET, RAW (BELL)
1 cup CELERY, RAW
3/4 cup ONION, RAW
11 oz SALMON, PINK, canned, drained solids w/bone
8 oz SHELLS PASTA, WHOLE WHEAT
3/4 cups SALAD DRESSING, HONEY DIJON, NONFAT

DIRECTIONS
Cook pasta according to package directions. Combine pasta, salmon, peppers, celery and onion in a bowl. Pour dressing over
salad, toss and serve.

Spinach Salad
By: Health through Nutrition
Serves 1

INGREDIENTS
3 cups SPINACH, RAW
1/2 cup ONION, RAW
1 tbsp SALAD DRESSING, ITALIAN, LIGHT, 'Light Done Right!'

Chickpea, Kale, and Chicken Stew

By: Health through Nutrition
Serves 8

INGREDIENTS
1 large ONION, RAW

5/26/2017, 1:58 PM
 STRENGTHCAMP SAMPLE PRE-COMPETITION DIET
DR. MICHAEL CAMP DPT, CSCS
Tony Ricci, [Link], MS, FISSN, CSCS, PES, CDN, CNS

Pre-Competition Body Building (40-30-30) - 2500 calories Page 4

Recipe Listing

1 medium GREEN PEPPER, SWEET, RAW (BELL)

2 cloves GARLIC, RAW
1 tbsp OLIVE OIL, EXTRA VIRGIN
3/4 lbs KALE, RAW
2 lbs CHICKEN BREAST, BONELESS, RAW, MEAT ONLY
28 oz TOMATO, RED, RIPE, WHOLE, canned, regular pack
2 cups CHICKPEAS, CANNED (GARBANZO)
1 can TOMATO PASTE, CANNED, NO SALT
1 tbsp CHILI POWDER
1/2 tsp CUMIN, GROUND
1/2 tsp OREGANO, DRIED, GROUND
4 grams RED PEPPER, CRUSHED, DEHYDRATED
1/2 tsp THYME, DRIED
14.5 oz BROTH, CHICKEN, CONDENSED
1/2 tsp SUGAR, GRANULATED

DIRECTIONS
Chop onion, pepper, and garlic. Cut chicken into 1-inch pieces. Saute first 3 ingredients (mince the garlic) in oil in a Dutch oven
until tender. Stir in kale and remaining ingredients. Bring to a boil; reduce heat, and simmer, stirring often, 30 minutes.

5/26/2017, 1:58 PM
 Disclaimer

Michael Camp, does not claim to treat, cure, or diagnose

any specific disease or medical condition. All
recommendations are included for informational and
educational purposes only. The information and
recommendations provided are not intended to be a
substitute for professional medical advice. The services
of Michael Camp at MyCompetitiveLife, can not replace
those of a licensed physician. Each person’s health care
needs are unique. Before beginning this or any training
or nutritional program please consult your health care
provider.

I, the undersigned assume all responsibility for the

decision I make with regards to my health. I understand
that all recommendations provided are to be used for
educational and informational purposes, only. In
addition, there are not any stated or given gurantees of
success. The information provided is not intended to
substitute for medical advice, diagnosis or treatment by
a licensed medical provider. I understand that Michael
Camp does not have control over how I may choose to
use this information, therefore he may not be held
responsible for any actions.

I hereby affirm that I consent and agree to the above

statements set forth in the Disclaimer and consent form
and agree to this strength training consultation, on my
own free will.

CLIENTS NAME (PLEASE PRINT)

CLIENTS SIGNATURE