Intl. Natural Weightlifting Case Study

Intl. Natural Weightlifting Case Study

Sponsored by Flora Health

For Athletes Who Push to the Limits
of Their Performance

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South Africa

Johann van Niekerk
Endurance Athlete

Study Start Date: May 28, 2006

BASELINE PROFILE

Name:

Johann van Niekerk

Age:

Occupation:

CEO

Residence:

South Africa

Height: 5'10"

Weight: 192 lbs.

Neck: 16.93"

Shoulders: 52.36"

Chest: 41.73"

Bicep: 16.14"

Waist: 36"

Thigh: 23.62"

Calf: 17.71"

Johann has been weight training for the past 10 years. He lifts weights to maintain a strong and healthy physique and to enhance his performance in other sport disciplines.

Strength Training Goals:

Johann's goals include the following:
1. Fitness: Stay within a target heart rate of 155bpm for 60 minutes / Distance 10km;
2. Strength: To increase maximum weights during routines with 5%; and,
3. Flexibility: To improve flexibility & functionality of upper and lower body by at least 20%.

Nutrition:

Johann describes his diet as follows: "I supplement with Myoplex 2 time per day. Generally only have red meat once per week (substitute with Ostrich), eat 4 times per day, no fast foods, non fat yogurt and skimmed milk only, fast foods once per month and 5 cups of coffee per day"

Supplementation:

Johann supplements his diet with Cytovol, Myoplex - EAS.

Reason for Participating in the Study:

"I need to experience a focused period of supplementation with my workout routine to loose body fat and see what if any affect EFA's could have ON MY SPORT PERFORMANCE and if it will help for joint relief."

Weightlifting/Event Training:

Level of Training: Advance
Johann does a split routine, training five days a week for approximately 60 minutes per session. Day 6 he devotes to Yoga and stretching exercises.

Exercise	# of Sets	# of Reps	Poundages
Leg Press	3	12-10-8	160-200-240
Squats	3	12-10-8	80-100- 160
Leg Extensions	3	12-10-8	90-100-110
Hamstring Curls	3	15-12-10	64-72-76
Standing Calf Raises	3	10-10-10	360
Bicep Curls Barbell	3	12-10-8	70-80-90
Triceps Dips	3	12-10-10	Own weight 192
Bicep Curls	3	10-10-10	36-40-44
Tricep Pressdown	3	12-10-8	134-140-150
Bicep Curls Cable	3	10-10-10	35-40-40
Tricep Seated Pressdown	3	10-10-10	300
Seated Shoulder Press	3	10-10-10	140-150-160
Dumbell Shoulder Press	3	10-10-10	36-40-44
Lateral Pulldown	3	10-10-8	150-160-180
Seated Pulls	3	10-10-10	120-140-150
Bench Press	3	15-12-10	80-100-120
Dumbell flat bench flyes	3	10-10-10	36-40-44
Cross Cables	3	10-10-10	70-80-90
Peck Decks	3	10-10-10	80-100-110
Pull Overs	3	10-10-10	70-70-80

Health and Fitness Background by Johann van Niekerk:
click to enlarge	I participated in South African National Athletics as a track athlete 400m and 200m hurdles during the seventies and progressed onto Rugby (football) playing for one of the most fearsome teams in the country currently known as the Blue Bulls. With time I moved onto endurance sport participating in the internationally famous Comrades, and Two Oceans Marathons, Tri-Athlons, Argus and 94.7 cycling events. It is in participating that we realize that nothing real is ever gained without sacrifice of some kind.
I am participating in the Udos Oil trial to study its effect of the major joints and the suppleness of aging athletes. I have a keen interest in sport nutrition and served as the Chairman and Chief Executive of Sport Health and Fitness Technologies. I remain interested in the results of improper protein production on the ageing process. The burning question that we have to get answered in sport remains topical; Does nutrition matter if the cells havent got the receptor sites after years of abuse to receive or let in the nutrients necessary? Ignorance remains our greatest obstacle in making wise choices that can revolutionize our lives!
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