Pre-Workout Nutrition

Pre-Workout Fueling: Optimize Your Performance with Proper Nutrition

Preparing your body for a workout is just as important as the exercise itself. At POD I leave no stone unturned especially with this section on “Pre-training Fueling” striving for it to provide valuable insights into how to fuel your body effectively. Here’s a breakdown of key strategies to optimize your pre-workout nutrition based on the latest lessons.

Pre-Training Meal Timing

Timing your meals correctly can significantly impact your performance. The ideal window is 90-120 minutes before training to minimize blood flow shunting toward the digestive system. This allows your body to process the food efficiently. If liquid protein PWO (post workout protein) isn’t available, aim for 30 grams of protein 90 minutes prior to your session. This ensures you have the necessary nutrients to power through your workout.

Carbohydrate Drink 30-60 Minutes Prior to Exercise

For a quick energy boost, consider a carbohydrate drink 30-60 minutes before exercise. A 6-8% carbohydrate solution (e.g., a sports drink) can increase exercise capacity without causing discomfort. Tailor this to your performance needs and caloric relevance to maximize benefits.

Pre-Training Supplements: Caffeine

Caffeine is a popular pre-workout supplement that peaks in the bloodstream in less than 45 minutes. It enhances vigilance during exhaustive exercise, improves general performance, and boosts total work capacity, especially in prolonged sessions with intermittent high intensity. A 200-300 mg dose of anhydrous caffeine generally outperforms caffeine in coffee. However, its effects may lessen with habituation, so use it strategically.

Pre-Training Supplements: Citrulline

Another effective supplement is citrulline, taken at 6 grams prior to exercise. It increases output during high-volume training, enhances nitric oxide/blood flow, and improves nutrient delivery and waste removal. This can give you an edge in strength and endurance workouts.

Energy Drinks/Pre-workout powders

Energy drinks and pre-workout powders often contain caffeine (typically 80-300 mg per serving) to boost alertness and performance. Pre-workouts may also include ingredients like beta-alanine for endurance, citrulline for blood flow, and creatine for strength, while energy drinks might add taurine, B-vitamins, and sugar for quick energy. Always check labels, as caffeine content varies, and combine with proper nutrition for best results.

The Importance of a Solid Nutrition Foundation

While supplements can enhance performance, I like to emphasizes that the importance of pre-workout fueling has often been driven more by supplement companies than by research or performance data. A solid nutrition foundation remains your best pre-workout strategy. Focus on balanced meals and proper timing rather than relying solely on supplements.

Practical Tips

•  Experiment with meal timing to find what suits your body best.

•  Pair your carbohydrate drink with your training schedule for optimal energy.

•  Use caffeine and citrulline judiciously, adjusting doses based on your response.

•  Prioritize whole foods to build a strong nutritional base.

By following these guidelines you can fuel your body effectively, enhance your workout performance, and achieve your fitness goals. Start implementing these strategies today and feel the difference! Next up we will delve into Intra-workout fueling.

Unlocking Rapid Recovery: How TB-500, BPC-157, and COMPEX Edge 3.0 Helped Me Conquer Injuries and Compete

Silver Fox Invitational 2022 Press Medley. Took 1st in this event and 2nd in the overall contest 1 yr post tricep tear.

This blog is for educational purposes only and is not intended as medical advice. Always consult a healthcare professional before using peptides or electrical stimulation devices.

As a competitive strength athlete, Brazilian Jiu-Jitsu (BJJ) practitioner/competitor, veteran Texas SWAT/K9 Law Enforcement Officer with over 20 years of service and now working as a Combatives and Combat Marksmanship Instructor, I’ve pushed my body to its limits through high-level competition and intense training while remaining operational for my LEO Duties. My athletic career spans from College Football, IBJJF World NoGi Champion, Pro Submission Grappler and USA Weightlifting Masters Champion has come with significant wear-and-tear injuries: a bicep reattachment surgery in 2015 and a left shoulder reconstruction in 2017, both from competing in multiple Pro Submission Grappling and Olympic weightlifting events. Those recoveries relied on intense rehab, meticulous nutrition, and physical therapy. However, when I faced a right shoulder soft tissue tear in October 2019 and a tricep tear in June 2021 during a two-day strongman event at the Europa, I turned to a game-changing protocol: TB-500, BPC-157, and the COMPEX Edge 3.0. This approach allowed me to avoid surgery in 2019 and compete at the Ranger Up Grappling Classic just a month later—earning silver in two divisions—and recover from my tricep tear in just four weeks. In this blog, I’ll explore the science behind TB-500 and BPC-157, share my recovery journey, and promote my partnership with Swiss Chems, a trusted source for high-quality peptides. Let’s dive into how these tools can help you heal faster and perform stronger.

The Science of TB-500 and BPC-157: A Healing Powerhouse

TB-500, a synthetic version of Thymosin Beta-4, promotes tissue repair, reduces inflammation, and enhances flexibility by upregulating actin, a protein crucial for cell migration and tissue regeneration. Research, primarily in animal models, shows TB-500 accelerates healing in muscles, tendons, ligaments, and skin while supporting angiogenesis (new blood vessel formation) and reducing chronic inflammation.

BPC-157, derived from a human gastric protein, is nicknamed the “Wolverine peptide” for its regenerative prowess. Studies suggest it enhances angiogenesis, boosts collagen production, and increases growth hormone receptor expression in tendon fibroblasts, speeding up tissue repair. It also reduces inflammation, supports gut health, and may offer neuroprotective benefits, making it a versatile recovery tool.

The combination of TB-500 and BPC-157 is synergistic: TB-500 works systemically to support cellular migration, while BPC-157 targets localized healing and inflammation reduction. Early research indicates this duo can significantly accelerate recovery, especially for soft tissue injuries common in athletes competing at high levels.

Ben Greenfield’s Take: A Biohacker’s Blueprint

Biohacker Ben Greenfield has championed TB-500 and BPC-157 for their ability to tackle chronic and acute injuries. In his writings, Greenfield describes using BPC-157 to treat golfer’s elbow, injecting 250 mcg subcutaneously in each elbow daily for two weeks, resulting in significant pain relief. He praises TB-500 for regenerating muscle fibers, promoting angiogenesis, and speeding up soft tissue recovery. His “Wolverine Peptide Stack” (TB-500 and BPC-157) is a cornerstone for athletes, with dosing recommendations like 250 mcg of BPC-157 daily and 2–8 mg of TB-500 weekly. Greenfield suggests pairing these peptides with collagen and other supplements to optimize healing, a strategy I’ve incorporated into my own protocols. Here is an updated link to Greenfield’s protocol https://bengreenfieldlife.com/article/wolverine-peptide-stack/

My Recovery Journey: From Surgical Repairs to Non-Surgical Triumphs

In 2015, I underwent bicep reattachment surgery, and in 2017, I required left shoulder reconstruction—both due to wear-and-tear from competing at an elite level in BJJ and Olympic weightlifting. These recoveries were grueling, relying on intense rehab, meticulous nutrition, supplementation (collagen, omega-3s, multivitamins), and physical therapy to restore function. While effective, these traditional methods were time-consuming and surgery-dependent, motivating me to seek faster alternatives for future injuries.

In October 2019, I tore soft tissue in my right shoulder during an intense HIIT session involving 225lb thrusters . With the Ranger Up Grappling Classic just a month away, surgery was not an option—I needed a rapid, non-invasive solution. Drawing on Greenfield’s insights, I turned to TB-500 and BPC-157. I administered 250 mcg of BPC-157 subcutaneously near the injury site twice daily and 2.5 mg of TB-500 intramuscularly three times a week. To enhance recovery, I used the COMPEX Edge 3.0, a neuromuscular electrical stimulation (NMES) device, with daily sessions to boost blood flow and stimulate muscle repair. NMES research supports its role in improving circulation and reducing muscle stiffness, complementing the peptides’ regenerative effects.

Within two weeks, my shoulder pain dropped by about 50%, and mobility improved significantly. By week four, I was back to full training without surgery—a major improvement over my 2015 and 2017 experiences. In November 2019, I competed at the Ranger Up Grappling Classic, securing silver medals in two divisions, proving the effectiveness of this protocol.

Rapid Recovery: Tricep Tear at the Europa 2021

2021 Europa, Torn Tricep occurred during Circus Dumbbell 2nd event of the contest

Right: Successfully completing the Circus DB portion of a press medley clinching this event win at the 2022 Silver Fox Invitational

In June 2021, I competed in the Invictus Dallas Europa, a two-day strongman event where I was poised to podium. On day one, during the second event—the Circus Dumbbell—I tore my left tricep, severely hampering my ability to perform overhead movements. This injury caused me to zero out on the next day’s press medley, resulting in a disappointing fifth-place finish overall. Determined to avoid a prolonged recovery, I revisited my 2019 protocol: 250 mcg of BPC-157 twice daily, sourced from Swiss Chems for their third-party-tested, high-purity peptides, 2.5 mg of TB-500 three times weekly, and daily COMPEX Edge 3.0 sessions. The COMPEX’s recovery mode reduced swelling and improved circulation in my tricep, while its strength mode maintained muscle activation during rehab. The peptides worked synergistically: BPC-157 targeted inflammation and tendon repair, while TB-500 supported muscle fiber regeneration. In just four weeks, my tricep was fully functional, allowing me to resume heavy lifting and grappling without setbacks.

Why Swiss Chems? Quality You Can Trust

As a Swiss Chems affiliate, I’m proud to partner with a company that delivers top-tier peptides like BPC-157, backed by rigorous third-party testing for purity and potency. Since at least 2019, Swiss Chems has been a trusted source for high-quality peptides, with BPC-157 being a staple in their lineup. Their reliable shipping and user-friendly platform make accessing these tools seamless for athletes and high-intensity professionals. By using my affiliate link https://swisschems.is/ref/5935/?campaign=POD%20blog you can explore Swiss Chems’ products and support my mission to share science-backed recovery strategies. Their reputation in the peptide community, bolstered by positive customer feedback, makes them my go-to source for recovery.

Benefits of TB-500, BPC-157, and COMPEX Edge 3.0

This protocol is a game-changer for athletes and active individuals:

•  Accelerated Tissue Repair: TB-500 enhances muscle, tendon, and ligament healing through actin upregulation, while BPC-157 boosts collagen synthesis and growth hormone receptor expression.

•  Reduced Inflammation: Both peptides have potent anti-inflammatory effects, alleviating pain and swelling to speed up recovery.

•  Improved Flexibility and Joint Health: TB-500 enhances flexibility and joint integrity, while BPC-157 supports tendon and ligament repair, reducing re-injury risk.

•  Synergistic Healing: The combination of TB-500 and BPC-157 targets multiple healing pathways, potentially leading to faster, more complete recovery.

•  NMES Enhancement: The COMPEX Edge 3.0 improves blood flow, reduces muscle soreness, and maintains strength during rehab, amplifying the peptides’ effects.

Safety and Legality: Proceed with Caution

TB-500 and BPC-157 are research chemicals and not FDA-approved for human use in the U.S. Consult a healthcare professional before starting peptide therapy, as long-term human studies are limited. Both peptides are banned by the World Anti-Doping Agency (WADA) for competitive athletes, so ensure compliance with regulations if you compete. I used these peptides under medical supervision, and I strongly recommend the same. The COMPEX Edge 3.0 is safe when used as directed, but always follow manufacturer guidelines. When suffering minor injuries I revert back to this protocol to this date and several teammates, students and colleagues have used this same protocol with great success.

Join the Recovery Revolution with Swiss Chems

My journey—from surgical recoveries in 2015 and 2017 due to wear-and-tear from BJJ and Olympic weightlifting, to avoiding surgery in 2019, and rapidly healing my 2021 tricep tear—demonstrates the transformative power of TB-500, BPC-157, and the COMPEX Edge 3.0. Despite the setback at the Europa, these tools enabled me to compete at the Ranger Up Grappling Classic, earn silver medals, and return to training in record time. Whether you’re an elite athlete, a first responder, or someone battling an injury, this protocol can help you unlock your body’s healing potential.

Ready to supercharge your recovery? Visit Swiss Chems through my affiliate link https://swisschems.is/ref/5935/?campaign=POD%20blog to access top-tier BPC-157 , TB-500 and other peptides. Pair them with a COMPEX Edge 3.0 and a disciplined rehab plan to get back to peak performance. Share your recovery stories in the comments, and let’s inspire each other to train harder, heal faster, and dominate!

Disclaimer: This blog is for educational purposes only and not medical advice. Consult a healthcare professional before using peptides or electrical stimulation devices. TB-500 and BPC-157 are research chemicals and not FDA-approved for human use. Adhere to anti-doping regulations if competing in sanctioned sports.

Firearms Skills Degradation over time

FIREARMS DEFICIENCY

How much deficiency by percentage will the average shooter that attends a basic 40hr TCOLE handgun course experience after 1, 4, 6 months and finally 1 year without training since they attended the course

Shooting proficiency—especially for handguns—relies on muscle memory, fine motor skills, and cognitive processes like sight alignment and trigger control. Without regular practice, these skills degrade over time. Studies on motor skill retention (e.g., from sports science or military training) and anecdotal evidence from firearms instructors suggest a pattern of decline that can be adapted here.

### Estimated Deficiency Over Time

Here’s a reasonable breakdown of how an average shooter’s proficiency might decline after a 40-hour TCOLE basic handgun course, assuming no additional training:

1. 1 Month Post-Course:

- Estimated Deficiency: ~10-20%

- Reasoning: At this stage, the shooter retains most of what they learned, as the training is still fresh. However, minor degradation in precision (e.g., trigger control, recoil management) begins due to lack of reinforcement. Studies on skill retention suggest a small drop-off within the first few weeks if practice stops.

2. 4 Months Post-Course:

- Estimated Deficiency: ~30-40%

- Reasoning: By this point, muscle memory starts to fade significantly without practice. Fine motor skills like consistent trigger pull and sight alignment deteriorate, and shooters may revert to pre-training habits. This aligns with observations from firearms instructors who note noticeable declines in accuracy and speed after a few months of inactivity.

3. 6 Months Post-Course:

- Estimated Deficiency: ~50-60%

- Reasoning: At the half-year mark, the average shooter is likely to lose over half their peak proficiency from the course. Cognitive recall of techniques (e.g., stance, grip) weakens, and physical skills degrade further. Military and law enforcement studies often cite six months as a critical threshold for significant skill loss without refresher training.

4. 1 Year Post-Course:

- Estimated Deficiency: ~70-80%

- Reasoning: After a full year without training, the average shooter retains only basic familiarity with the firearm. Most advanced skills taught in the course—such as rapid target acquisition, timed reloads, or stress shooting—are largely lost. This is consistent with the idea that shooting is a perishable skill, requiring regular practice to maintain even moderate competence.

### Factors Influencing Deficiency

- Baseline Skill Level: A shooter with prior experience before the course might degrade more slowly (e.g., 5-10% less deficiency) than a complete novice.

- Course Intensity: The TCOLE 40-hour course focuses on fundamentals (safety, marksmanship, handling), but its effectiveness depends on the shooter’s ability to internalize skills in that time.

- Individual Variation: Natural aptitude, physical fitness, and memory retention vary widely, so these percentages are averages.

- Measurement Metric: Deficiency here assumes a drop in qualification scores (e.g., TCOLE’s 50-round course of fire) or practical accuracy under time constraints.

### Why Exact Data Is Unavailable

The TCOLE doesn’t publish longitudinal studies tracking shooter performance post-course, and no specific research directly addresses this exact scenario. General firearms training literature (e.g., from the NRA or law enforcement agencies) supports the idea of skill decay but rarely quantifies it in percentage terms over these intervals. My estimates are derived from combining these broader insights with practical observations from instructors and shooters.

Master Your Firearms Skills with Dry Firing, Weapons Manipulation, and Top Training Aids

Introduction: A Lifelong Commitment to Dry Firing

At 17, I was introduced to the transformative power of dry firing during Marine Recruit Training at Edson Range, Camp Pendleton, with Platoon 3090. Gathered around a white 55-gallon oil drum marked with black Able, Dog, and silhouette man-sized targets, we practiced “snapping in” with our M16A2s across various shooting platforms. What felt like tedious repetition paid off later that week when I shot just one point shy of tying my coach, Staff Sergeant Stovall’s, perfect score. That early lesson shaped my approach to firearms training. Through my 20-year career as a law enforcement officer and now as an instructor teaching Combatives and Combat Marksmanship to armed security professionals, I’ve made dry firing a non-negotiable part of my routine, dedicating at least five minutes daily to this practice. This commitment has kept my skills sharp and inspires me to share these techniques with shooters striving for excellence.

Dry firing and weapons manipulation are the backbone of firearms proficiency, offering a cost-effective, safe, and flexible way to hone skills for USPSA competitors, law enforcement, military, security professionals, and concealed carry holders. When paired with advanced training aids like the ACE Virtual Shooting Simulator, Mantis X, DryFireMag, Laser Ammo, and SIRT Training Pistol, these practices deliver unmatched results. In this blog post, we’ll explore why they’re essential, their benefits for competitive and occupational shooters, and how training aids amplify performance, backed by metrics.

What is Dry Firing?

Dry firing involves practicing firearm handling and trigger pull without live ammunition, focusing on fundamentals like trigger control, sight alignment, and grip. It’s the same “snapping in” I learned at Edson Range, refined through repetition to build muscle memory.

What is Weapons Manipulation?

Weapons manipulation encompasses the physical operation of a firearm—drawing from a holster, reloading, clearing malfunctions, and transitioning between targets. These skills ensure smooth, efficient, and safe handling in high-pressure scenarios, from USPSA stages to real-world encounters.

Why Dry Firing and Weapons Manipulation Matter

Dry firing and weapons manipulation are critical for building muscle memory, enhancing safety, and preparing for performance on demand. My daily five-minute dry fire practice, honed over decades, underscores their value, and modern training aids make them even more effective. Here’s why they’re essential for USPSA competitors and occupational shooters:

1.  Build Muscle Memory Cost-Effectively
Ammunition and range time are costly, but dry firing offers unlimited practice at no expense. My daily routine proves you can achieve results in just five minutes. Training aids like the Mantis X10 Elite provide real-time feedback on trigger pull and grip, helping shooters refine fundamentals. USPSA competitor Kenzie Fitzpatrick improved her Pistol Caliber Carbine (PCC) performance by 15% in one year, largely through dry fire with tools like the Mantis Laser Academy, which tracks shot placement and timing. For occupational shooters like armed security, the DryFireMag enables rapid trigger pulls without racking the slide, perfect for practicing reloads or draws—skills I emphasize in my training.

2.  Enhance Safety Through Repetition
Safety is non-negotiable, a lesson I’ve carried from my LEO career to teaching armed security. Dry firing with aids like the SIRT Training Pistol, a non-firing laser replica, allows safe practice of holster draws and trigger discipline. In USPSA, where safety violations lead to disqualification, this is critical. For law enforcement and security professionals, the ACE Virtual Shooting Simulator offers immersive scenarios to practice decision-making without live ammo, reducing risks in high-stakes situations—something I integrate into my combat marksmanship courses.

3.  Improve Speed and Precision
My near-perfect score at Edson Range showed dry firing’s impact on accuracy, and USPSA metrics confirm this. Elite shooter Mason Lane, a three-time USPSA National Champion, uses dry fire with tools like the Mantis X to maintain Grand Master-level performance (95-100% of top scores). A C-class USPSA shooter aiming for B class (a 20% performance jump) can cut stage times from 12-13 seconds to under 10.5 seconds on a 60-point classifier using aids like Laser Ammo’s laser cartridges for visual shot feedback. For occupational shooters, the CoolFire Trainer’s recoil simulation improves grip and sight reacquisition, reducing reaction times by up to 20%—a difference I’ve seen in my students’ live-fire performance.

4.  Train Anywhere, Anytime
Dry firing’s accessibility, as I learned at Camp Pendleton and practice daily, is a game-changer. Tools like the Mantis Laser Academy, paired with a smartphone app, let shooters practice at home with laser cartridges in calibers like 9mm, scoring shots via smart targets. USPSA shooters like Gabe White use these to practice stage-specific draws, while law enforcement and security professionals can simulate duty scenarios with the ACE Virtual Shooting Simulator, which supports Meta Quest 2/3/3S and realistic handsets—ideal for my students in areas with limited range access.

5.  Prepare for High-Stakes Situations
Performance on demand is critical, whether in USPSA’s timed stages or real-world scenarios. A miss in USPSA costs -15 points (-10 penalty, -5 lost points), making dry fire with tools like the SIRT Pistol essential for precision. For military, law enforcement, and armed security, the Mantis Blackbeard for AR-15s enables rapid-fire drills without manual recharging, mimicking combat scenarios I teach. Concealed carry holders can use DryFireMag to practice draws, cutting times by 0.5-1 second after 30 days of 100 daily draws, aligning with IDPA’s defensive focus.

6.  Boost Confidence and Consistency
My daily five-minute dry fire routine builds confidence, a benefit I’ve seen in my students. A GlockTalk user reported 94-98% accuracy on Mantis X10 drills after regular use, translating to better live-fire results. USPSA shooters moving from C to B class (40-59.9% to 60-74.9% of top scores) rely on dry fire with aids like Laser Ammo to hit higher hit factors (e.g., 5.6925 for a 60-point stage in ~10.5 seconds). Occupational shooters gain confidence in handling malfunctions or drawing under stress, critical for IDPA’s strict accuracy penalties (1-5 seconds per off-center hit).

Training Aids to Elevate Your Dry Fire and Weapons Manipulation

These tools enhance dry firing and weapons manipulation, making practice more effective:

•  ACE Virtual Shooting Simulator: A VR platform for Meta Quest 2/3/3S with a realistic handset (e.g., Sig P365 Macro). It offers immersive scenarios for law enforcement and concealed carry holders, with multiplayer modes and accuracy feedback. My security students use it to save ammo and improve decision-making. Cost: ~$750 (Quest 3 + handset + subscription).

•  Mantis X10 Elite: A rail-mounted sensor analyzing firearm movement during dry and live fire, offering app-based feedback. Used by shooters like JJ Racaza and law enforcement, it detects flinches, improving trigger control (e.g., 94%+ drill scores). Compatible with pistols, rifles, and shotguns, it’s a staple in my classes. Cost: ~$250.

•  DryFireMag: A magazine insert that resets the trigger without slide racking, ideal for rapid-fire drills like El Presidente. USPSA competitors and concealed carry holders cut draw times by 0.5 seconds with consistent use. Not available for all models (e.g., Sig P365). Cost: ~$100.

•  Laser Ammo: Laser cartridges and recoil-enabled airsoft pistols provide visual shot feedback. Paired with Mantis Laser Academy, it’s great for accuracy and tactical drills. I use it to teach law enforcement and security professionals recoil management. Cost: ~$100-$300.

•  SIRT Training Pistol: A non-firing replica (e.g., Glock 17/22) with a laser for safe practice. Ideal for holster draws and magazine changes, it’s compatible with Mantis systems. Lighter than real firearms, it’s perfect for beginners and professionals in my courses. Cost: ~$200-$400.

How to Incorporate Dry Firing and Training Aids

•  Safe Practice Area: Ensure your firearm is unloaded, with no live ammo nearby. Use snap caps for safety, as I enforce in my classes.

•  Leverage Technology: Pair Mantis X10 with Laser Academy or use ACE’s VR for scenario training.

•  Focus on Form: Start slow with the SIRT Pistol to perfect trigger pull, then speed up with DryFireMag, as I do daily.

•  Simulate Scenarios: Practice USPSA stages or duty tasks (e.g., clearing cover) with Laser Ammo or ACE, tailored to my students’ needs.

•  Track Progress: Monitor metrics like shot deviation (3.75 MOA per ring) or split times with Mantis X10.

•  Combine with Live Fire: Validate dry fire gains at the range, as I did at Edson Range, to ensure real-world performance.

Why Choose Performance-on-Demand Training?

At [Your Training Page Name], we integrate dry firing, weapons manipulation, and aids like Mantis X, DryFireMag, and ACE Virtual Shooting Simulator into our programs, drawing on my 20 years of LEO experience and current role teaching armed security. Whether you’re a USPSA competitor aiming for A class or a professional preparing for duty, our expert-led courses deliver structured drills and personalized feedback to maximize your skills.

Conclusion

Dry firing and weapons manipulation, amplified by tools like the ACE Virtual Shooting Simulator, Mantis X10, DryFireMag, Laser Ammo, and SIRT Training Pistol, are essential for elite firearms proficiency. My daily five-minute practice, rooted in lessons from Camp Pendleton and refined through my LEO and instructor career, underscores their value. Metrics from USPSA shooters like Kenzie Fitzpatrick (15% PCC improvement) and occupational shooters (20% faster reactions) prove their impact. These aids make training engaging, precise, and accessible, ensuring you’re ready for competition or critical moments. Join [Your Training Page Name] to train smarter and take your shooting to the next level!