summer 2014 strength manual

8/10/2019 Summer 2014 Strength Manual

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2014 BAKER UNIVERSITY FOOTBALLSUMMER STRENGTH & CONDITIONING

TRAINING MANUAL

1. Every player, coach, or staff member will become a better person for having been part of this program. Moimportant than winning or everything we are doing.

2. We must do something each day to make ourselves a better person and player. No one stays the same!

3. Be Champions on and off the field. “Each action lives first in thought. Sit long over thoughts.”

4. NO EXCUSES! NO REGRETS! When you can get rid of the excuses, you can live your life without regreWe will not be in a situation where we say, “We are going to go back and work harder on this now. We do

second guess ourselves. What are we going to do to make it better next week?

5. I will PERSIST! What that means, under any circumstance I might encounter, under the toughest ofconditions, even when it seems to most I am beaten, you will grow tired because I will Persist. I will not go

away. I will still be standing. This statement applies to football as well as life. If you say those words andmean them, you are not going to whip me. I don‟t care what you do, how often you do it, how well you doI‟m still going to be there. If you knock me down a thousand times, I am going to stand back up. I will

succeed!



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2014 BU FOOTBALL SCHEDULE

9/6 OTTAWA AWAY 6:00pmCounty Line Clash

9/13 STERLING HOME 6:00pmHAAC vs. KCAC Weekend

9/20 EVANGEL AWAY TBA

9/27 GRACELAND HOME 2:00pmHomecoming

10/4 PERU AWAY 1:00pm

10/11 BENEDICTINE HOME 1:00pm

10/18 AVILA AWAY TBA

10/25 MIDAMERICA AWAY 2:00pm

11/1 CULVER-STOCTON HOME 1:00pmBlack-out

11/8 CENTRAL METHODIST AWAY 1:00pm

11/15 MISSOURI VALLEY HOME 1:00pmSenior Day

JUNIOR VARSITY

9/8 BETHANY HOME 6:00pm

10/6 OTTAWA HOME 6:00pm

10/20 OTTAWA AWAY 6:00pm

11/10 CENTRAL METHODIST HOME 6:00pm



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Calendar of Events for Baker University Football

I hope your summer has gone well to this point. This letter should help you answer any questions you might haveabout upcoming events. Our first request is completion of our Baker Sports Participation Physical, Insuranc

Questionnaire, and copy of Medical Insurance Card, Medical History, Acceptance of Risk/Liability Waiver

and Personal Data Form. These items must be returned to our Sports Medicine Department at: Baker University

Att: Athletic Trainer PO Box 65, Baldwin City, KS 66006 or Fax: 785-594-8377 or Fax 785-594-3071 no later tha

August 1st. Baker University will have a $20 Processing Fee charged to your account if all paperwork is not

turned in by deadline. You may not participate in any athletic practices, competitions, or receive financial aid

awards until all five forms and copy of insurance card have been received and posted to your student medical file.

Our school nurse will also be requesting a medical shot history form from you as well. This is not a part of ourrequired Sports Medicine packet for football.

May 5th-May 30th- Two week cycle of weights on your own.June 2nd-August 1st - First Day of Summer Lifting M-W-F 6:30-8:00AM (On Campus) Week of June 30th Th

July 6th OFF Non-Campus Lifters: Forms online at athletics football website under summer manual Passwo

bufb12 (Use lowercase letters) any questions contact Coach Regalado at 785-594-8343

July 13th

-7 on 7 every Sunday July 13th

thru July 27th

. Game time will be 6:00 P.M. No Incoming freshmen or

transfers allowed participation until after August 1st,

unless it‟s an organized team activity by the players (J

20th 7 on 7 will be organized by the players, so freshmen and transfers can participate).

August 1st- Deadline for Medical Forms: Available online at athletics website Link: Sports Medicine $2

processing fee after August 1st.

August 15th

- Players Council Report 3:30 P.M. for meeting in Coach Grossner‟s Office: Nick Becker, Clarence

Clark, Sheldon Jacks, Andre Jolly, Mike Lisher, Nick Marra, Justin McCandless, Gunnar McKenna, Tuck

Pauley, Alex Stebbins, Myron Tipton, Cameren Torneden

1. Check in Dorms anytime between Noon-2:00 PM

2. Check Out Equipment at Liston Stadium 4:00-5:00 PM

3. Team Meeting Mabee 100 6:30 PM

August 16th

1. Mandatory Football Orthopedic Screening 8:00-10:00 AM Mabee 100

Seniors 8:00 junior‟s 8:15 sophomore‟s 8:30 freshmen 9:00 2. Conditioning Test-Interval Sprints 10:30 AM Skill/Middle/Line

3.

Position meetings-11:15-12:00

Lunch 12:00-1:00 PM

4. Position Meetings-2:00-3:00PM

5. Walk thru at Liston 3:30 PM (Helmets)

Dinner 5:40-6:45 PM



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6. Walk thru 7:30 PM (Shells)

August 17th

- 1. Fun Run 6:45 AM

Lunch 11:45-1:00 PM

2. Position Meetings 1:00-2:003. Walk thru 2:30 PM (Full)

Dinner 5:00-6:00 PM4. Position Meetings 6:15-?

August 18th

- 1. Walk Thru 8:30 AM (Full)

Lunch 11:00-12:40

3. Returners Lift in Weight room 12:40-1:354. Position Meetings 2:00-3:00

5. Walk thru 3:30 PM (Shells)

Dinner 5:45-6:45 PM4. Position Meetings 7:00 PM

August 19th

-1. Picture Day- Practice immediately afterward

8:00 AM (freshman) 8:15(sophomore) 8:30(junior) 8:40(senior) 8:55 Staff and team photo

9:45AM Practice-Special Teams (Helmets)

11:00-12:40 Lunch

2. New Guys Lift in Weight Room 12:40-1:35

3. Position Meetings 2:00-3:00

4. Walk Thru 3:30 PM (Full)

Dinner 5:45-6:45 PM5. Position Meetings 7:00 PM

August 20th- Walk Thru 8:30 AM (Full)

11:00-12:40 Lunch

1.

Returners lift in weight room 12:40-1:352. Position Meeting 2:00-2:45

3. Mandatory Residence Life Meetings 3:00-4:004. 4:30 Warm up Special Teams (Shells)

Dinner 6:00-7:00 pm



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August 21st- Walk Thru 8:30 AM (Full)

11:00-12:40 Lunch

1. 1:00-2:00 PM Mandatory “What it takes to be a Wildcat”. 2. 2:00-3:00 PM SN

3. 2:00-3:00 PM All returnees in position meetings

4. Walk Thru 3:30 PM (Shells)Dinner 5:45-6:45 PM

5. Position Meeting 7:00 PM

August 22nd- Warm Up 8:30 AM (Helmets)Lunch 11:00-12:40

1. 1:00-2:00 Position Meeting

2. 2:30-3:30 Mandatory Student Athlete Orientation

August 23rd- Varsity Scrimmage 10:00 AM

August 24th- 11:30 AM Treatments1:00 PM Lift

2:05 Position Meetings

4:15 Jog

August 25th- First day of classes

1. Coaches Game Plan

NO PRACTICE

September 6th- GAMEDAY- County Line Clash Ottawa University 6:00 PM AWAY

Play to Win,

Mike Grossner

Head Football Coach



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At BAKER UNIVERSITY our athletes invest their time in the weight room. They don‟t spend their time doing n productive exercises. Everything we do is related to football. Therefore, our workouts are intense and relatively br

We‟re not a weight lifting team, nor are we marathon runners. Too much emphasis in one area will leave us lackin

in another. There are several critical areas that we believe make up our overall level of fitness and ability to be acomplete football player.

1. Muscular Fitness (Weights)2. Cardiovascular Fitness (Agilities/Intervals)

3. Flexibility (Stretching Routine)

4. Nutrition (Education)

5. Skill Development (Position Specific)6. Rest and Recovery (Work Hard but Smart)

Each area must be addressed individually for our athletes to R each their Full Potential.

The key to training properly is INTENSITY. Intensity is the foundation for strength and conditioning gains. Not

magical formulas, super hero routines, miracle supplements and 1000 pound clubs.

Intensity includes:

Perfect reps performed with maximum effort

Complete concentration throughout a workout session

Continuous effort even when the body is in severe oxygen debt

Hard work. Success through hard work. Is there any better feeling?

STRENGTH TRAINING PRINCIPLES

The five checkpoints below are an outline of the philosophy of High Intensity Training. Maximum gains will not obtained if these 5 checkpoints are not observed.

1. Complete each exercise through the full range of motion

2. Use your muscles to lift the weight. Eliminate all arching, bouncing, throwing and jerking movements3. Emphasize the lowering of the weight:

a) Lower the weight in a controlled manner thereby allowing the muscle to lower the weight. Do not drop the

weight

b) The muscles used to lift the weight are the same muscles used to lower the weight. Use 4 seconds as aguideline to lift and lower the weight

c)

You can lower approximately 40% more weight than you can lift4. The point of muscular fatigue has been reached when the athlete can no longer properly lift another perfect

rep. Each set must be performed with an all-out effort to achieve muscular fatigue.

5. Every athlete should work with a spotter in order to guarantee proper execution. Responsibilities of the spoinclude:

Preventing injury by helping to eliminate all arching, bouncing, jerking and dropping of the weights

Make sure only perfect reps are counted



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Verbally encourage the lifter to exert an all-out effort while utilizing the techniques mentioned above

Make sure the workout is as hard and as intense as possibleRemember athletes looking for the answer to their strength problems need only look at the way they actually train

Do you work with intensity? Do you train consistently? Do you train that way during the season? Can you perform

perfect rep? Do you take nutrition, rest and recovery into account? These questions should be answered before anathlete questions programs, reps and schemes. Muscles don‟t have „eyeballs‟ that allow them to see a specific

program and decide if they want to react to it.

„The immediate purpose of strength training exercise is to fatigue your muscles‟

Repetition Replication- Properly performing reps is the most challenging fundamental of strength training. When

you begin an exercise the first rep you do is the most important. Your goal is to block out all distractions and perfothe perfect rep. The weight should be raised smoothly, paused in the contracted position and lowered slowly to a f

stretch. When you begin the second rep it‟s important that it is performed in the exact same manner as the first. Yo

goal is to replicate perfect reps. If I were to video record a set of reps I shouldn‟t be able to notice a difference

between the reps when the tape is played back.

To improve your strength as well as your muscle mass you must place your muscles in a critical situation. Rememyour brain will only recruit the minimum amount of muscle fibers necessary to do the job. This is why you must dmany perfect reps as possible. “As many as possible” is a confusing point for many young athletes. Some believe

ten reps are all they can do. Let‟s set the standard right now! When you think you have done as many perfect reps

you can, imagine that your life depends on you getting another perfect rep. I want you to believe that if you do notone more you‟re done for. If at that point you can‟t do another perfect rep, try to get half a rep, try to get a quarter

a rep, try to move the weight one inch. When you can‟t move the weight a fraction of an inch more, you have finis

the proper set. You have successfully completed the exercise and you should feel proud of your effort.

This is our philosophy and the way we train at BAKER UNIVERSITY.

“YOU GET TO A POINT WHERE YOU HAVE TO KEEP PUSHING

YOURSELF. YOU STOP, THROW UP, AND PUSH YOURSELF AGAIN.

THERE‟S NO ONE ELSE AROUND TO FEEL SORRY FOR YOU.”

WALTER PAYTON



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Champion CircuitDescription

The Champion Circuit is a high tempo circuit that encompasses all of our Olympic style lifts. It is the most

FOOTBALL SPECIFIC workout that we can do because the rest intervals that you get in between each set are vsimilar to those of a game situation. This circuit will increase our physical and mental toughness while constantly

forcing you to adapt to different movements that put your body in an awkward position. This workout is all about

TECHNIQUE, SPEED, and eventually power. Power is defined as the product of force on an object and theobject‟s velocity in the direction in which the force is exerted. In other words this workout is focused on increasin

your ability to move the bar at a high rate of SPEED with progressively heavier loads. By performing this circuit y

will be forcing your body to develop muscle recruitment patterns that maximize your ability to apply force at a higrate of speed. The culminations of all these factors make the Champion Circuit an ideal way to train for football. T

benefits will translate directly to the field of play by making your looser in your hips, more powerful, and more

explosive. BUY IN to the method and let‟s be CHAMPIONS.

Why it WorksBenefits of Lifting Weights While Standing- The Weightlifting Encyclopedia- Arthur Drechsler

The Champion Circuit is performed as an “on ground training method.” By standing up while training youforce your synergist, grip, stabilizer, and prime mover muscles all to work together to move the greatest

resistance. This makes each muscle involved contribute in a unique way to force an adaptive response to thexercise being performed.

Performing lifts such as power clean, snatch, and squat clean and press teaches an athlete how to explode.This means that not only are you creating muscle memory that will directly translate to the field.

The Champion Circuit forces you to learn how to receive force from another moving body (the bar)effectively and becomes conditioned to accept such forces which will help to prevent injuries.

The movements that will be performed in the Champion Circuit are very similar to those used on the footb

field. For example a Squat Clean and Press is very similar to a defensive line man getting off the ball and

punching the offensive lineman in order to control his gap.

The fast paced Olympic style lifts used in the Champion Circuit cause hypertrophy in Type II muscle fiber

(fast twitch muscle fibers) which give the athlete higher explosion capabilities.



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CONDITIONING

1. Speed can be taught

2. The mechanics of speed development applied properly over time will improve speed

3.

Speed development is not form running

Speed has been defined as: Stride Length x Stride Frequency. To improve speed you must take the components of

running and improve the time/distance of that movement or increase the power generated by that movement.Dynamic Warm-ups are one of the most important aspects of the WILDCAT strength and conditioning program.

They should be done on a daily basis. This is an opportunity for you to improve the speed/power of your feet as w

as the length of your stride. In order to improve you must focus on the drills; do them correctly and with

INTENSITY.

DYNAMIC WARMUP

High Knee Walk

High Knee SkipsWalking Quad

High Knee Run

Butt KicksWalking Toe Touches

Slide and Glide

Backpedal

Carioca

Slide and StretchSide Pivot Hip Flexors

Lunge WalkWalking Lunges

Walking Frankenstein‟s Kicks

Lateral Lunge Walk

Quick Feet Prime TimePrime Time Stride

Up Tall and Fall (Partner)

10 Yard Starts

“I THINK GOOD PHYSICAL CONDITIONING IS ESSENTIAL TOANY OCCUPATION. A MAN WHO IS PHYSICALLY FIT

PERFORMS BETTER AT ANY JOB. FATIGUE MAKES COWARD

OF US ALL.”

VINCE LOMBARDI



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AGILITY STATIONS

Agility can be defined as the ability to change direction without losing speed . Agility stations are the most footbal

specific part of the WILDCAT conditioning program. Agility stations improve your ability to move and change

direction in a fast and efficient way. The greater variety of drills that you do the greater variety of muscles you wiwork. If you accomplish 3 things in your drills make it a point to;

1. Always finish the drill

2. Always be in a great football position throughout the drill

3. Run the drill clean with no mistakes

BAGS

Bag drills are a useful device when working on foot speed and quickness. The bags used are 1x1x3 and

are placed between 18 and 24 inches apart. Each line should have a total of 6 bags with a starting cone set 5 yards

before the first bag and a finish cone set 5 yards away from the last bag. Some examples of drills used are:

1. One foot high knees (run)2. Two feet high knees (chop)

3. Lateral shuffle4. Lateral Shuffle over and back

5.

Lateral Weave6. Sprint/Backpedal

7. Lateral 180

DOTS

1. Feet Together/ Feet Apart2.

Rt/Lt Foot in-out-across

3.

Rt/Lt Foot Figure Eight

4. Two Feet Figure Eight

5. Feet Together/Feet Apart Rotate



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CONE ROUTES

1. 1 to 2 to 3 to 4 to 1 – Straight ahead running

2. 1 to 2 to 3 to 4 to 1 – Sprint, shuffle, back peddle, shuffle

3. 1 to 2 to 3 to 1 – Straight ahead running

4. 1 to 2 to 4 to 3 to 1 – Straight ahead running



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5. 1 to 2 to 1 to 3 to 1 to 4 to 1 – Straight ahead running

FOUR CORNER REACTION

1. Partner directs player to cones

PRO AGI LI TY RUN

Place 2 cones 10 yards apart with a midline directly in between them.

Starting on the midline, in a three point stance, sprint to the right

touching the line (cone 1) with your right hand. Immediately turn and

sprint toward the opposite line (cone 2) touching that line with yourleft hand. Again, immediately turn and sprint through the finish line

(midline). Repeat in the opposite direction.

5 yds.

5 yds.



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SHUTTLE DRIL L

Place 4 cones 5 yards apart with cone 1 being your starting point. In

progression, sprint to and from each of the cones without stopping.Make sure to touch each line with your hand. After reaching the fourth

cone, finish with a sprint through cone 1.

1 2 3 4

L-DRILL

Place 3 cones, 5 yards apart in an L shape. Start at cone 1 with the

cone just to your right. Sprint to and from cone 2, touching the line.

Next, sprint to and circle cone 2. Keeping the cone on your right side

sprint toward the right side of cone 3. Circle around cone three headingdirectly toward the right side of cone 2. Upon reaching cone two, pivot

to the left and sprint through the finish. Repeat on the opposite side.

2 3

1

Finish



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CONDITIONING SCHEDULE

Every Wednesday do 15 minutes of agility work after Champion Circuit

Monday June 2nd

5-110‟s

Friday June 6th

20- Interval Runs

Monday June 9th

10-110‟s

Friday June 13th

16-Interval Runs

Monday June 16th

8-Repeat Sprints

Friday June 20th

12-Interval Runs

Monday June 23rd

6-Repeat Sprints

Friday June 27th 10-Interval Runs

Monday July 7th

4-Repeat SprintsFriday July 11

th 20-Interval Runs

Monday July 14th

30-20 Yard SprintsFriday July 18

th 16-Interval Runs

Monday July 21st 4-Flying 60‟s/4-40‟s/4-20‟s

Friday July 25th

12-Interval Runs

Monday July 28th 4-Flying 60‟s/6-40‟s/6-20‟s Friday August 1

st Test for those in Town

Monday August 4th

4-Flying 60‟s/8-40‟s/8-20‟s

Friday August 8th

10-Interval Runs

“THE SUPERIOR MAN BLAMES HIMSELF. THE INFERIOR MANBLAMES OTHERS.”

DON SHULA



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CONDITIONING TIMES

110‟s

Rest Interval: 60 Seconds between eachTimes: OL/DL 20 Seconds

QB/RB/TE/LB 18 Seconds

WR/DB 16 Seconds

Interval Runs

Interval= To the sideline and back (Touch sideline with your foot)

Rest Interval: 30 Seconds between 1st 10

Times: Lineman 20 SecondsLB/FB/TE/QB/K/P 18

TB/WR/DB 16

Rest Interval: 45 Seconds between 2nd

10

Lineman 21 SecondsLB/FB/TE/QB/K/P 19

TB/WR/DB 17

Flying 60‟s/20‟s/40‟s

Rest Interval: 45 Second Rest Between SetsDone in 20 Yard Intervals 100%,85%,100%

Place a cone every 20 yards

Full speed to the 1st cone. Decelerate to 85% between cone 1 and 2 focusing on running mechanics. Accelerate to

100% finishing thru cone 3 while maintaining proper mechanics

20‟s/40‟s

Rest Interval: 60 Seconds rest on the 40‟s Rest Interval: 45 Seconds rest on the 20‟s

Repeat Sprints

Rest Interval: 15 Seconds after 20yd. 30 Seconds after 40yd. 45 Seconds after 60 yd.

Done in 20/40/60 Yard Increments

Jog Back Between Sprints

Times: Lineman 5-7-9

FB/TE/LB/QB/K/P 4-6-8TB/WR/DB 3-5-7

30-20 Yard Sprints

Rest Interval: 20 Seconds Rest between EachTimes: Line 5 Seconds

FB/TE/LB/QB/K/P 4 Seconds

TB/WR/DB 3 Seconds



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INTERVAL TEST

Interval sprints consist of a set of sprints (20) across the width of a football field and back. (One time) A distance o

106 yards with a 30 second rest between the first 10 sets of sprints and 45 seconds rest between the next 10 sprints

WR/TB/DB Will be expected to run 1st 10 intervals with a maximum time of 16 seconds for each

sprintThey will be expected to run 2

nd 10 intervals with a maximum of 17 seconds for eac

sprint

LB/TE/FB/QB/K/P Will be expected to run 1st 10 intervals with a maximum

time of 18 seconds for each sprint

They will be expected to run 2nd

10 intervals with a

maximum of 19 seconds for each sprint

OL/DL Will be expected to run 1st 10 intervals with a maximum

time of 20 seconds for each sprint

They will be expected to run 2nd

10 intervals with a maximumtime of 21 seconds for each sprint

PAIN IS TEMPORARY

WILDCAT PRIDE IS FOREVER!



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REST AND RECOVERY

The next item that needs to be addressed in this manual is rest and recovery. This section will be brief but is just aimportant as any already covered. At BAKER UNIVERSITY, one of your greatest challenges will be getting

enough rest so that you are able to make steady gains from your lifting and running programs.

The ability to gain strength, speed and conditioning levels is based upon the quality of work performed, not the

quantity of work done. An individual‟s genetic makeup and sound nutrition, rest and recovery will determine stren

and size potential. The amount of exercise that one is able to recover from will also vary from athlete to athlete. Ymay need more time to recover than your training partner who does the same amount of exercises or runs the same

distance. Everyone‟s recovery systems are different!

The same amount of running may be just right to stress the system of a 190 pound athlete but would be too much fthe 225 lb athlete. When running the same pace, an athlete weighing 225 pounds is performing more work per

running interval then the 190 pound athlete. This is why you need to follow the prescribed amount of run to rest ra

to ensure you are working within your group‟s ability. The amount of rest one needs to recover from a lif ting sess

will vary from athlete to athlete. One of the biggest factors in your recovery is the amount of sleep that you get. Thfollowing are ways that you can improve your recovery:

1. Get on a schedule. Make sure you are in bed early enough to get seven to ten hours of sleep per night2. Take naps whenever you can fit them in during the day.

3. Eat properly. Exercise depletes the stored sugar in your muscles. A high carbohydrate diet will allow fo

more sugar to be stored in your muscles. In addition, research has indicated that within an hour afterexercise your body‟s ability to store sugar in the muscles is at its greatest. Consequently, you should ea

drink carbohydrates within sixty minutes of training.

„What we eat and how we rest today will affect us up to game week an

for the rest of the season‟

Take advantage of the amount of rest time you have.



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NUTRITION

Nutrition is the one component of a fitness program where most people are misinformed or misunderstood

Everywhere you turn you hear or read about someone who has gained or lost 20lbs. in one week. This type ofinformation is misleading and dangerous. As athletes, you must know the fact about diet and dietary habits in orde

perform at your optimum level. You cannot run a high-performance racecar on kerosene.

Balanced Diet:

Everyone should eat a well balanced diet. A balanced diet should consist of eating approximately 60% complex

carbohydrates, 20-25% fat and 15-20% protein.

Complex Carbohydrates Fats Proteins

-Grain Products -Fruits -Red Meats -Flaxseed Oils -Fish-Vegetables -Breads -Salmon -Walnuts -Chicken

-Pancakes -Pastas -Tuna -Meats

-Cereals -Rice -Beans-Potatoes -Corn -Turkey

-Skim Milk

-Yogurt

Do Not Skip Meals:

It is important to maintain food intake at a constant level throughout the day. Your weight regulation mechanism iyour body is called the “Set Point.” It can be compared to the thermostat in a home. Skipping meals to lose weightcounterpr oductive. The body protects itself from starvation by lowering the “Set Point” or slowing down its

metabolism. Therefore, if you are trying to lose weight you should eat 4 to 5 meals a day. However, keep your

portions small. This will increase your metabolism or elevate your “Set Point. If you are trying to gain weight you

must eat at least 3 large meals a day plus snacks. You must increase your calorie intake.

Are Large Amounts of Protein Essential?

Protein is the most poorly understood and possibly the most abused nutrient by the athletic community. The

recommended daily allowance (RDA) for protein is calculated as follows, 1 gram per day of protein per 2.2 lbs. of

body weight. Therefore, a 220 lbs. man only needs 100 grams of protein per day. This is equivalent to 16 ounces omeat. Unknowingly, an athlete can eat his total daily allowance of protein in one meal. Thus, protein supplementsunnecessary and money foolishly spent. Remember, weight gain is a combination of increasing a balanced diet,

which increases total caloric intake.

Are Vitamin and Mineral Supplements Necessary:



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Athletes tend to consume large amounts of food and if a sensible selection occurs there is an adequate intake of

vitamins and minerals. If your diet is not balanced a vitamin-mineral supplement might prove beneficial. However

the finest source of vitamins and minerals comes from the grocery store.

How to Lower Fat Selection:

Buy lean cuts of meat

Trim excess fat

Don‟t fry food, instead bake, broil, poach, steam, etc.

Use fats sparingly, oil butter and mayonnaise

Use skim or low fat milk products

Excess weight in the form of fat reduces speed and endurance of any athlete. We want you bigger not fatter! The

following pages contain analysis of foods and their calories, carbohydrate, protein, and fat content. Also, there are

some examples of balanced diets. These pages are to be used as reference material to improve your overall eating

habits.

Hydration

Sufficient fluid intake is key to optimal performance and unfortunately, poor fluid intake is a very common proble

among college athletes. You must know your own body. You might be one of those players who is a heavy sweate

and have higher fluid requirements than some of your teammates.

Losing as little as 1-2% of body weight (2-4 pounds of sweat) can negatively impact your performance. Additiona

losing 4-6% of your body weight can really impair performance and greater than 6% body weight loss is dangerouand can lead to heat stroke.

Negative impact of body weight water loss can include:

1. Increased heart rate

2. Decreased muscular endurance

3. Increases core body temperature which makes the body work harder and increases fatigue4. Muscle cramping from electrolyte loss (sodium and potassium)

5. Decreased balance

6. Reduced strength and power

7. Heat exhaustion8. Heat Stroke

Key Points on Fluid Replacement:

Fluids should be cooled and flavored to enhance taste and increase voluntary fluid intake.

Fluids should contain carbohydrate to enhance performance (e.g. Gatorade).

Fluids should include sodium to promote rehydration (e.g. Gatorade).



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Foods that contain Sodium and Potassium:

Sodium- Potassium-

Pizza Bananas

Chicken Noodle Soup Yogurt

Pretzels Orange Juice

Potatoes

Your optimal Hydration Plan:

1.

Aim to drink 16-32 oz as soon as you wake up in the morning.2. Drink 16 oz (2 cups) of fluids 2 hours prior to training or game.

3. Drink 8 oz (1 cup) of fluids 10-20 minutes before training or game. (In very hot or very cold weather you

need 12-20 oz 10-20 minutes prior to training or game).4. Drink 7-10 oz every 10-20 minutes during training or game.

5. After training or game drink 16-20 oz for every pound of weight lost. Ideally, complete your rehydration

within 2 hours following game/training.

Alcohol: Since alcohol is a diuretic and can lead to dehydration and fatigue you need to drink 16 oz

water for every alcoholic beverage you consume. ( Remember the legal drinking age is 21 years ol

You should never be thirsty:

If you are thirsty it means that you‟re already dehydrated. Do not use thirst as your indicator for fluid needs. Warn

signs for dehydration include:

Dark urine

Flushed skin

Fatigue

Light-headedness

Loss of appetite

Headache

Recovery Nutrition:

To enhance performance by optimizing energy for your muscles!

To maximize your energy for the next day.

Minimize fatigue associated with repeated days of playing football.

It is extremely important to replenish your muscles after training and games. Research has even shown it also mak

a big difference how soon you consume carbohydrate-rich foods and drinks after training and competition. Waitin



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even 2-4 hours impairs recovery. Ideally drink a recovery shake and Gatorade within 15-20 minutes after practice

game since this is when your body is most receptive.

Ideal Recovery Nutrition:

20 oz of Gatorade

Nutrition Shake

High carbohydrate dinner with moderate protein and is low in fat (e.g. pasta, grilled chicken and vegetablerice, fish and vegetables)

After Exercise Foods- During Exercise Foods- Before Exercise Foods-

Carrots Grapes ApplesCorn Flakes Raisins Lentils

Rice Oranges Kidney BeansWhite bread Gatorade PeanutsBananas Milk

Food Guidelines:

Often Choose Sometimes Choose Rarely Choose

-1% low fat or skim milk 2% low fat milk Whole milk

-1% low fat yogurt 1% low fat yogurt Regular yogurt

-Cheeses with 2 or Cheeses with 3 to 5 fewer Cheeses with moreFewer grams of fat/oz. grams of fat/oz. than 5 grams of fat/oz.

-Frozen dairy desserts with Frozen dairy desserts with 3 to 5 Ice cream or frozen

2 g of fat or less per ½ cup grams of fat per ½ cup desserts with 5g of fator more

** Milk, Yogurt, & Cheese Group: 2 to 3 servings**

-Beef: top round, eye of Beef: tip or bottom round, sirloin, Beef: porterhouse,

round pot roast, tenderloin, T-bone, flank liver, corn beef, hot

dogs, salami, bologna

-Pork tenderloin Pork sirloin chop, center loin, Bacon, sausage

Canadian bacon, rib chop salami

-Chicken breast w/o skin Chicken breast w/skin, other parts Chicken, fried

of chicken, turkey breast



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-Egg whites Egg substitutes Whole eggs

-All dried beans, peas Soybeans, tofu Nuts, peanuts

- Canned fish packed in water Canned fish in oil

** Meat, Poultry, fish, Dry Beans, Eggs, & Nuts Group: 2 to 3 Servings**

-All fresh fruit Dried fruit, fruit juices Avocados, olives

** Fruit Group: 2 to 4 Servings**

-Fresh vegetables Frozen without sauce Frozen in sauce,

can, or juices

** Vegetable Group: 3 to 5 Servings**

-Bread, bagels, pita, muffins Egg breads, pancakes, Croissants, muffins biscuits or rolls with 2 or waffles, muffins, biscuits biscuits w/more than

fewer g of fat or rolls w/2 or more g of fat 5 g of fat

-Cold cereals with 2 or fewer Cold cereals high in sugar

g of fat, cheerios, corn flakes

shredded wheat, hot cereals

-Corn tortillas Flour tortillas

-Air popcorn unbuttered, Oil-popped & butteredPretzels, rice cakes popcorn

-Pasta Egg noodles

-Rice, barley

-Crackers with 1 g of fat Crackers >2g fat Crackers >3 g fat (Ritz)

or less

** Bread, Cereal, Rice, & Pasta Group: 6 to 11 Servings**

Fast Foods:

An occasional meal at a fast food restaurant will not destroy balance in the diet. Fast foods are high in fat and calo

and will raise the percentage of fat. A player on a 4000-calorie diet should take in 90 grams of fat daily (810calories). At McDonalds, a Big Mac, French fries and apple pie contains 61 grams of fat (549 calories). Therefore

other meals for the day should be lower in fat to offset the intake of fat at McDonalds. It is beneficial to learn whic

foods are high in fat in order to better justify meals.



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The following outlines the daily-recommended intake of fat based on caloric intake, as well as the fat analysis ofvarious fast food restaurants.

CALORIC INTAKE FAT INTAKE (CAL)

6000 1200

5000 10004000 800

3000 600

2000 400

Good nutrition is essential for attaining maximal performance in athletics as food provides the building blocks fro

which growth and development and strength gains come. Food provides the fuel for high performance levels that a

required in both practice and in competition. No matter how talented the athlete he is largely dependent upon the

nutrients available to his working tissues. Contracting muscles need a continuous supply of good nutrients to mainstrength and stamina and without a well-balanced diet, maximal performances cannot be expected from the muscl

Without proper nutrition, it is a waste of time to follow a strength and conditioning program, no matter how super

the program may be.

Juggling calories should not mean missing meals: meal regularity aids nutrition, morale and discipline as well as t

efficient utilization of nutrients. For exhausting sports, some athletes may require five or six meals. Breakfast, themost important should be a welcome meal, since the digestive and nutritional states of the body are at their lowest

upon awakening in the morning and need replenishing for the day‟s activities. Lunch and dinner meals are general

selected from the basic food groups and slight differences between these meals depend upon personal preferences

Both meals are build around a serving of lean meat, poultry or fish, that may be preceded by an appetizer of fruit,

vegetable juice or soup and should be accompanied by a starchy food choice (rice, pasta, potatoes, noodles, bread,etc.) and hearty portions of cooked and cold fruits and vegetables, milk (preferably low fat) and water are the choi

beverages.

How to gain weightThe key to gaining weight for a college athlete is combining an appropriate strength training program with a musc

building nutrition plan. It takes approximately 2500 calories to build one pound of muscle so the overall goal is to

increase total calorie intake on a daily basis.

Tips for successful weight gain:

1. Never skip meals. Eat several times throughout the day.2. Aim to eat an additional 300-400 calories per day or about 24-27 calories per pound in body

weight to gain about 1 pound per week.

3. Sometimes you will need to eat even when you aren‟t hungry. 4. Always have a recovery drink after working out or competition.

5. Increase lean protein and whole grain intake (e.g. whole wheat bread, brown rice)

6. Eat a low-fat snack prior to bedtime.



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7. Consider drinking juice, high-calorie/low fat smoothies for some of your fluid needs instead

water so you are getting additional calories.

8. Eat 5-7 meals/snacks every day in order to increase calorie intake.

Specific Nutritional Strategies to increase Calorie Intake:

1.

Recovery shakes after workouts and competition.2. Nutrition shake between meals

3. Add peanut butter to a protein shake with banana.

4. Eat 1-2 peanut butter and jelly sandwiches every day.5. Quick, easy, snacks: trail mix, nuts.

6. Drink fruit juice (e.g. calcium fortified orange juice).

7. Increase portions sizesof lean proteins and whole grains.

8. Increase fruit intake to at least 3-4 per day.

How to lose weight and save the muscle:

The bottom line for losing weight is to burn more calories than you are taking in. As a college athlete you want tolose body fat but maintain muscle mass so it is important to follow a diet which helps you reach those goals.

Do you know how many calories are in 1 pound of fat? The answer is 3,500 calories. So, try to cut out about 250-

calories per day to aim for a 1-2 pound weight loss every 2 weeks.How many calories do I need? Calorie needs vary based on current body weight, muscle mass, and energy

expenditure. However, for a general guideline to promote a gradual weight loss you can calculate about 13-17

calories per pound.

Example: 200 pounds x 15 calories/pound = 3000 calories per day

10 Keys to successful weight loss

1. Reduce fat intake.

2. DO NOT skip meals.3. Avoid high calorie drinks like juice, soda, lemonade, and beer.

4. Start your day with a well balanced breakfast with high protein and low fat.

5. Eat smaller portions. STOP eating when satisfied.

6. Avoid the “Clean Plate Syndrome”. You should always leave some food on your plate. 7. Eat more slowly.

8. Make sure you eat a source of protein at every meal. (e.g. eggs, grilled chicken, turkey, tuna

9. Focus on the foods that you need instead of the foods that you think you shouldn‟t eat.

10. Eat every 3-4 hours so you do not become so starved that you overeat.



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A ―PRO‖

ALWAYS EARLY Needs to study on his own, Game Plan, Opponents

Film, Practice Film or Notebook to prepare for the day‘s work.

Mentally Alert Adds to provided information by his own additional

observations.

Mentally Inquisitive Inquires of other players or coaches on their

observations of situations.

Mentally challenging Will not allow himself to error practice —always

reinforces reminders prior to snap

Physically Prepared Never tires in practice or game —motivates and

pushes himself in practice, sprints to finish every play.

Competes Thrives on challenges – the tougher the better, especially, o

on one physical contests!!



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Football Player Plays hard to catch, run, block or tackle and thrives on

being physical to make every play.

A ―Leader‖

by example, he epitomizes the way the game should be

played.

IF YOU MISS ONE DAY YOU KNOW IT



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IF YOU MISS TWO DAYS YOUR TEAMMATES KNOW IT

IF YOU MISS THREE DAYS YOUR OPPONENTS WILL KNOW IT

‗START FAST FINISH STRONG‘



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summer 2014 strength manual

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