SBU BEARCATS FOOTBALL
2007 SUMMER CONDITIONING MANUAL
“You are the way you are because that’s the way you want to be… If you really wanted to be any different, you would be in the process of changing right now! ”
Bearcats:
We had a good off-season off-season and great Spring Practices. Practices. We have seen tremendous gains in the weight room and on the field as a team! The staff is extremely excited about the great potential you can bring to this program next season. We are building on the fact that we are a young team and focusing on the goal of a winning season. It is critical that you continue to prepare yourself yourself for the demands of the 2007 Season. Do not let all of the hard work you put into into this spring go to waste! Push yourself everyday to complete the lifting and conditioning with great effort and intensity. Your work ethic and mental mental focus for the next eleven weeks will lay the foundation for your success. Take advantage of every opportunity to improve. Make it your goal to report in the best condition of your life. We will test on all lifts and conditioning when we report to camp. Those who have not increased in all maxes or who fail the conditioning test will be required to extra lifting and conditioning and be reprimanded! DO NOT TAKE THIS SUMMER PROGRAM LIGHTLY- OUR SUCCESS AS A TEAM DEPENDS ON YOUR INDIVIDUAL COMMITMENT! Have a great summer and call us at (417) 328-1798 if you have any questions or concerns. Go Bearcats,
Jack Peavey
Head Football Coach
TABLE OF CONTENTS CONTENTS Introductory Letter ……….………………………………………………….
i
Table of Contents ………………...……………………………………………
1
2007 Schedule
………………...……………………………………………
2
Monthly Calendar ………………………………….………………………… May……………………………………………………………………. June……………………………………………………………………. July……………………………………………………………………..
3 4 5 6
Flexibility……………………………………………...…………….…...……
7
Weight Percentage Chart …………………………………………………….
16
Weekly Summer Lifting ……………………..……………..……………..…. Week 1…………………………… 1………………………………………………………… ……………………………………. ………. Week 2…………………………… 2……………………………………………………… ……………………………………. …………. Week 3…………………………… 3………………………………………………………… ……………………………………. ………. Week 4…………………………… 4………………………………………………………… ……………………………………. ………. Week 5…………………………… 5………………………………………………………… ……………………………………. ………. Week 6…………………………… 6………………………………………………………… ……………………………………. ………. Week 7…………………………… 7………………………………………………………… ……………………………………. ………. Week 8…………………………… 8………………………………………………………… ……………………………………. ………. Week 9…………………………… 9……………………………………………………… ……………………………………. …………. Week 10..……………………………… 10..………………………………………………………… ………………………………. ……. Week 11..……………………………… 11..………………………………………………………… ………………………………. …….
18 19 20 21 22 23 24 25 26 27 28 29
Conditioning Notes ………………………………………………………….…
31
Weekly Summer Conditioning ………………………………………………. Week 1…………………………… 1………………………………………………………… ……………………………………. ………. Week 2…………………………… 2………………………………………………………… ……………………………………. ………. Week 3…………………………… 3………………………………………………………… ……………………………………. ………. Week 4…………………………… 4………………………………………………………… ……………………………………. ………. Week 5…………………………… 5………………………………………………………… ……………………………………. ………. Week 6…………………………… 6………………………………………………………… ……………………………………. ………. Week 7…………………………… 7………………………………………………………… ……………………………………. ………. Week 8…………………………… 8………………………………………………………… ……………………………………. ………. Week 9…………………………… 9………………………………………………………… ……………………………………. ………. Week 10..……………………………… 10..………………………………………………………… ………………………………. ……. Week 11..……………………………… 11..………………………………………………………… ………………………………. …….
34 35 36 37 38 39 40 41 42 43 44
Exercise Descriptors …………………………………………………………..
45
..…………………………………………………… ……………………………………. …………. ……. Nutrition ..…………………………
80 1
SOUTHWEST BAPTIST BEARCATS FOOTBALL 2007 SCHEDULE
Date
Opponent
Sept 1 Sept 8 Sept 15 Sept 22 Sept 29 Oct 6 Oct 13 Oct 20 Oct 27 Nov 3 Nov 10
@ Harding @ Southeast Missouri State @ Emporia State Missouri Southern State @ Northwest Missouri State Truman State @ Missouri Western Pittsburg State Central Missouri @ Fort Hays State Washburn
Time
GO BEARCATS!
2
SUNDAY
May 20
MONDAY
MAY 21
WEIGHTS CONDITIONING
MAY 27
MAY 28
WEIGHTS CONDITIONING
JUNE 3
JUNE 4
WEIGHTS CONDITIONING
JUNE 10
JUNE 11
WEIGHTS CONDITIONING
TUESDAY
MAY 22
WEIGHTS
MAY 29
MEMORIAL
WEDNESDAY
MAY 23
CONDITIONING
MAY 30
CONDITIONING
THURSDAY
MAY 24
WEIGHTS
MAY 31
WEIGHTS
DAY
JUNE 5
WEIGHTS
JUNE 12
WEIGHTS
JUNE 6
JUNE 7
CONDITIONING
JUNE 13
CONDITIONING
WEIGHTS
JUNE 14
WEIGHTS
FRIDAY
MAY 25
SATURDAY
MAY 26
WEIGHTS CONDITIONING
JUNE 1
JUNE 2
WEIGHTS CONDITIONING
JUNE 8
JUNE 9
WEIGHTS CONDITIONING
JUNE 15
JUNE 16
WEIGHTS CONDITIONING
3
SUNDAY
JUNE 17
MONDAY
JUNE 18
WEIGHTS CONDITIONING
JUNE 24
JUNE 25
WEIGHTS CONDITIONING
JULY 1
JULY 2
WEIGHTS CONDITIONING
JULY 8
JULY 9
TUESDAY
JUNE 19
WEIGHTS
JUNE 26
WEIGHTS
JULY 3
WEIGHTS
WEDNESDAY
JUNE 20
CONDITIONING
JUNE 27
CONDITIONING
JULY 4
THURSDAY
JUNE 21
WEIGHTS
JUNE 28
WEIGHTS
JULY 5
INDEPENDENCE
WEIGHTS
DAY
JULY 10
JULY 11
JULY 12
FRIDAY
JUNE 22
SATURDAY
JUNE 23
WEIGHTS CONDITIONING
JUNE 29
JUNE 30
WEIGHTS CONDITIONING
JULY 6
JULY 7
WEIGHTS CONDITIONING
JULY 13
JULY 14
SUNDAY
JUNE 17
MONDAY
JUNE 18
WEIGHTS CONDITIONING
JUNE 24
JUNE 25
WEIGHTS CONDITIONING
JULY 1
JULY 2
WEIGHTS CONDITIONING
JULY 8
JULY 9
WEIGHTS CONDITIONING
TUESDAY
JUNE 19
WEIGHTS
JUNE 26
WEIGHTS
JULY 3
WEIGHTS
WEDNESDAY
JUNE 20
CONDITIONING
JUNE 27
CONDITIONING
JULY 4
THURSDAY
JUNE 21
WEIGHTS
JUNE 28
WEIGHTS
JULY 5
INDEPENDENCE
WEIGHTS
DAY
JULY 10
WEIGHTS
JULY 11
CONDITIONING
JULY 12
WEIGHTS
FRIDAY
JUNE 22
SATURDAY
JUNE 23
WEIGHTS CONDITIONING
JUNE 29
JUNE 30
WEIGHTS CONDITIONING
JULY 6
JULY 7
WEIGHTS CONDITIONING
JULY 13
JULY 14
WEIGHTS CONDITIONING
4
SUNDAY
JULY 15
MONDAY
JULY 16
WEIGHTS CONDITIONING
JULY 22
JULY 23
WEIGHTS CONDITIONING
JULY 29
JULY 30
WEIGHTS CONDITIONING
TUESDAY
JULY 17
WEIGHTS
JULY 24
WEIGHTS
JULY 31
WEIGHTS
WEDNESDAY
JULY 18
CONDITIONING
JULY 25
CONDITIONING
AUGUST 1
CONDITIONING
THURSDAY
JULY 19
WEIGHTS
JULY 26
WEIGHTS
AUGUST 2
REPORT
FRIDAY
JULY 20
SATURDAY
JULY 21
WEIGHTS CONDITIONING
JULY 27
JULY 28
WEIGHTS CONDITIONING
AUGUST 3
AUGUST 4
SUNDAY
JULY 15
MONDAY
JULY 16
WEIGHTS CONDITIONING
JULY 22
JULY 23
WEIGHTS CONDITIONING
JULY 29
JULY 30
WEIGHTS CONDITIONING
AUGUST 5
AUGUST 6
TUESDAY
JULY 17
WEIGHTS
JULY 24
WEIGHTS
JULY 31
WEIGHTS
AUGUST 7
WEDNESDAY
JULY 18
CONDITIONING
JULY 25
CONDITIONING
AUGUST 1
CONDITIONING
AUGUST 8
THURSDAY
JULY 19
WEIGHTS
JULY 26
WEIGHTS
AUGUST 2
FRIDAY
JULY 20
SATURDAY
JULY 21
WEIGHTS CONDITIONING
JULY 27
JULY 28
WEIGHTS CONDITIONING
AUGUST 3
AUGUST 4
AUGUST 10
AUGUST 11
REPORT
AUGUST 9
5
FLEXIBILITY
6
7
8
9
10
11
12
13
14
15
LBS
PERCENT 40%
45%
50%
55%
60%
65%
70%
75%
80%
85%
90%
95%
100%
105%
110%
340
140
155
170
190
205
225
240
255
275
290
310
325
340
360
375
345
140
160
175
190
210
225
245
260
280
295
315
330
345
365
380
350
140
160
175
195
210
230
245
265
280
300
315
335
350
370
385
355
145
160
180
200
215
235
250
270
285
305
320
340
355
375
395
360
145
165
180
200
220
235
255
270
290
310
325
345
360
380
400
365
150
165
185
205
220
240
260
275
295
315
330
350
365
385
405
370
150
170
185
205
225
245
260
280
300
315
335
355
370
390
410
375
150
170
190
210
225
245
265
285
300
320
340
360
375
395
415
380
155
175
190
210
230
250
270
285
305
325
345
365
380
400
420
385
155
175
195
215
235
255
270
290
310
330
350
370
385
405
425
390
160
180
195
215
235
255
275
295
315
335
355
375
390
410
430
395
160
180
200
220
240
260
280
300
320
340
360
380
395
415
435
400
160
180
200
220
240
260
280
300
320
340
360
380
400
420
440
405
165
185
205
225
245
265
285
305
325
345
365
385
405
430
450
410
165
185
205
230
250
270
290
310
330
350
370
390
410
435
455
415
170
190
210
230
250
270
295
315
335
355
375
395
415
440
460
420
170
190
210
235
255
275
295
315
340
360
380
400
420
445
465
425
170
195
215
235
255
280
300
320
340
365
385
405
425
450
470
430
175
195
215
240
260
280
305
325
345
370
390
410
430
455
475
435
175
200
220
240
265
285
305
330
350
370
395
415
435
460
480
440
180
200
220
245
265
290
310
330
355
375
400
420
440
465
485
445
180
205
225
245
270
290
315
335
360
380
405
425
445
470
490
450
180
205
225
250
270
295
315
340
360
385
405
430
450
475
495
455
185
205
230
255
275
300
320
345
365
390
410
435
455
480
505
460
185
210
230
255
280
300
325
345
370
395
415
440
460
485
510
465
190
210
235
260
280
305
330
350
375
400
420
445
465
490
515
470
190
215
235
260
285
310
330
355
380
400
425
450
470
495
520
475
190
215
240
265
285
310
335
360
380
405
430
455
475
500
525
480
195
220
240
265
290
315
340
360
385
410
435
460
480
505
530
485
195
220
245
270
295
320
340
365
390
415
440
465
485
510
535
490
200
225
245
270
295
320
345
370
395
420
445
470
490
515
540
495
200
225
250
275
300
325
350
375
400
425
450
475
495
520
545
500
200
225
250
275
300
325
350
375
400
425
450
475
500
525
550
505
205
230
255
280
305
330
355
380
405
430
455
480
505
535
560
510
205
230
255
285
310
335
360
385
410
435
460
485
510
540
565
515
210
235
260
285
310
335
365
390
415
440
465
490
515
545
570
520
210
235
260
290
315
340
365
390
420
445
470
495
520
550
575
525
210
240
265
290
315
345
370
395
420
450
475
500
525
555
580
530
215
240
265
295
320
345
375
400
425
455
480
505
530
560
585
535
215
245
270
295
325
350
375
405
430
455
485
510
535
565
590
540
220
245
270
300
325
355
380
405
435
460
490
515
540
570
595
545
220
250
275
300
330
355
385
410
440
465
495
520
545
575
600
550
220
250
275
305
330
360
385
415
440
470
495
525
550
580
605
555
225
250
280
310
335
365
390
420
445
475
500
530
555
585
615
560
225
255
280
310
340
365
395
420
450
480
505
535
560
590
620
565
230
255
285
315
340
370
400
425
455
485
510
540
565
595
625
570
230
260
285
315
345
375
400
430
460
485
515
545
570
600
630
575
230
260
290
320
345
375
405
435
460
490
520
550
575
605
635
580
235
265
290
320
350
380
410
435
465
495
525
555
580
610
640
585
235
265
295
325
355
385
410
440
470
500
530
560
585
615
645
590
240
270
295
325
355
385
415
445
475
505
535
565
590
620
650
595
240
270
300
330
360
390
420
450
480
510
540
570
595
625
655
600
240
270
300
330
360
390
420
450
480
510
540
570
600
630
660
605
245
275
305
335
365
395
425
455
485
515
545
575
605
640
670
610
245
275
305
340
370
400
430
460
490
520
550
580
610
645
675
615
250
280
310
340
370
400
435
465
495
525
555
585
615
650
680
620
250
280
310
345
375
405
435
465
500
530
560
590
620
655
685
625
250
285
315
345
375
410
440
470
500
535
565
595
625
660
690
630
255
285
315
350
380
410
445
475
505
540
570
600
630
665
695
635
255
290
320
350
385
415
445
480
510
540
575
605
635
670
700
640
260
290
320
355
385
420
450
480
515
545
580
610
640
675
705
16
LBS
PERCENT 40%
45%
50%
55%
60%
65%
70%
75%
80%
85%
90%
95%
100%
630
255
285
315
350
380
410
445
475
505
540
570
600
630
665
695
635
255
290
320
350
385
415
445
480
510
540
575
605
635
670
700
640
260
290
320
355
385
420
450
480
515
545
580
610
640
675
705
645
260
295
325
355
390
420
455
485
520
550
585
615
645
680
710
650
260
295
325
360
390
425
455
490
520
555
585
620
650
685
715
655
265
295
330
365
395
430
460
495
525
560
590
625
655
690
725
660
265
300
330
365
400
430
465
495
530
565
595
630
660
695
730
665
270
300
335
370
400
435
470
500
535
570
600
635
665
700
735
670
270
305
335
370
405
440
470
505
540
570
605
640
670
705
740
675
270
305
340
375
405
440
475
510
540
575
610
645
675
710
745
680
275
310
340
375
410
445
480
510
545
580
615
650
680
715
750
685
275
310
345
380
415
450
480
515
550
585
620
655
685
720
755
690
280
315
345
380
415
450
485
520
555
590
625
660
690
725
760
695
280
315
350
385
420
455
490
525
560
595
630
665
695
730
765
700
280
315
350
385
420
455
490
525
560
595
630
665
700
735
770
705
285
320
355
390
425
460
495
530
565
600
635
670
705
745
780
710
285
320
355
395
430
465
500
535
570
605
640
675
710
750
785
715
290
325
360
395
430
465
505
540
575
610
645
680
715
755
790
720
290
325
360
400
435
470
505
540
580
615
650
685
720
760
795
725
290
330
365
400
435
475
510
545
580
620
655
690
725
765
800
730
295
330
365
405
440
475
515
550
585
625
660
695
730
770
805
735
295
335
370
405
445
480
515
555
590
625
665
700
735
775
810
740
300
335
370
410
445
485
520
555
595
630
670
705
740
780
815
745
300
340
375
410
450
485
525
560
600
635
675
710
745
785
820
750
300
340
375
415
450
490
525
565
600
640
675
715
750
790
825
755
305
340
380
420
455
495
530
570
605
645
680
720
755
795
835
760
305
345
380
420
460
495
535
570
610
650
685
725
760
800
840
765
310
345
385
425
460
500
540
575
615
655
690
730
765
805
845
770
310
350
385
425
465
505
540
580
620
655
695
735
770
810
850
775
310
350
390
430
465
505
545
585
620
660
700
740
775
815
855
780
315
355
390
430
470
510
550
585
625
665
705
745
780
820
860
785
315
355
395
435
475
515
550
590
630
670
710
750
785
825
865
790
320
360
395
435
475
515
555
595
635
675
715
755
790
830
870
795
320
360
400
440
480
520
560
600
640
680
720
760
795
835
875
800
320
360
400
440
480
520
560
600
640
680
720
760
800
840
880
805
325
365
405
445
485
525
565
605
645
685
725
765
805
850
890
810
325
365
405
450
490
530
570
610
650
690
730
770
810
855
895
815
330
370
410
450
490
530
575
615
655
695
735
775
815
860
900
820
330
370
410
455
495
535
575
615
660
700
740
780
820
865
905
825
330
375
415
455
495
540
580
620
660
705
745
785
825
870
910
830
335
375
415
460
500
540
585
625
665
710
750
790
830
875
915
835
335
380
420
460
505
545
585
630
670
710
755
795
835
880
920
840
340
380
420
465
505
550
590
630
675
715
760
800
840
885
925
845
340
385
425
465
510
550
595
635
680
720
765
805
845
890
930
850
340
385
425
470
510
555
595
640
680
725
765
810
850
895
935
855
345
385
430
475
515
560
600
645
685
730
770
815
855
900
945
860
345
390
430
475
520
560
605
645
690
735
775
820
860
905
950
865
350
390
435
480
520
565
610
650
695
740
780
825
865
910
955
870
350
395
435
480
525
570
610
655
700
740
785
830
870
915
960
875
350
395
440
485
525
570
615
660
700
745
790
835
875
920
965
880
355
400
440
485
530
575
620
660
705
750
795
840
880
925
970
885
355
400
445
490
535
580
620
665
710
755
800
845
885
930
975
890
360
405
445
490
535
580
625
670
715
760
805
850
890
935
980
895
360
405
450
495
540
585
630
675
720
765
810
855
895
940
985
900
360
405
450
495
540
585
630
675
720
765
810
855
900
945
990
905
365
410
455
500
545
590
635
680
725
770
815
860
905
955
1000
910
365
410
455
505
550
595
640
685
730
775
820
865
910
960
1005
915
370
415
460
505
550
595
645
690
735
780
825
870
915
965
1010
920
370
415
460
510
555
600
645
690
740
785
830
875
920
970
1015
925
370
420
465
510
555
605
650
695
740
790
835
880
925
975
1020
930
375
420
465
515
560
605
655
700
745
795
840
885
930
980
1025
17
105%
110%
SUMMER STRENGTH PROGRAM
18
SBU BEARCATS FOOTBALL WORKOUT- SUMMER 2007 – PHASE l WEEK #1 (5/21 – 5/25) Week 1
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
RPxWT
RPxWT
RPxWT
RPxWT
RPxWT
RPxWT
Warm Up
Jump Rope 300
BWT Squats 20
Push-Ups 20
Front Squat
5 (60%) ____
5 (60%) ____
5 (60%) ____
Lunge Walk
10 ____
10 ____
Leg Curl/Leg Ext.
12 ____
Incline Press
10 (60%) ____
10 (60%) ____
Flat DB Press
10 ____
10 ____
Dips
30 ____
Weighted Sit-ups
70 ____
Monday 5/21
5 (60%) ____
10 (65%) ____ 10 ____
Tuesday 5/22 Warm Up
Jump Rope 120
BWT Squats 20
Squat Jumps 20
Hang Clean
5 (60%) ____
5 (60%) ____
5 (60%) ____
Military Press
10 ____
10 ____
10 ____
Upright Rows
8 ____
8 ____
8 ____
Chin Ups
6 ____
6 ____
6 ____
Lat Pulls
10 ____
10 ____
10 ____
Curls (Straight Bar)
10 ____
10 ____
10 ____
DB Shrugs
6 ____
6 ____
6 ____
Roman Chair Twist
70 _____
Thursday 5/24 Warm Up
Jump Rope 300
BWT Squats 20
Push-Ups 20
Squat
10 (60%) ____
10 (60%) ____
10 (60%) ____
Step Ups
10 ____
10 ____
Leg Curl
10 ____
10 ____
10 ____
Bench Press
10 (60%) ____
10 (60%) ____
10 (65%) ____
Incline DB Press
10 ____
10 ____
10 ____
Dips
30
Hanging Leg Raise
70 ____
10 (65%) ____
Friday 5/25 Warm Up
Jump Rope 120
BWT Squats 20
Squat Jumps 20
Upright Row
10 ____
10 ____
10 ____
Lat Pulls
10 ____
10 ____
10 ____
(Seated) DB Shoulder Press
10 ____
10 ____
10 ____
Pull Ups
8 ____
8 ____
8 ____
DB Shrugs
10 ____
10 ____
10 ____
Rev. Grip Lat Pulls
10 ____
10 ____
10 ____
Curls
10 ____
10 ____
10 ____
Lat. Leg Raise
70 ____
19
SBU BEARCATS FOOTBALL WORKOUT- SUMMER 2007 – PHASE l WEEK #2 (5/28 – 5/31) Week 2
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
RPxWT
RPxWT
RPxWT
RPxWT
RPxWT
RPxWT
Warm Up
Jump Rope 300
BWT Squats 20
Push-Ups 20
Front Squat
5 (60%) ____
5 (60%) ____
5 (60%) ____
Lunge Walk
10 ____
10 ____
10 ____
Leg Curl/Leg Ext.
12 ____
Incline Press
10 (65%) ____
10 (65%) ____
10 (65%) ____
Flat DB Press
10 ____
10 ____
10 ____
Dips
30 ____
Weighted Sit-ups
70 ____
Monday 5/28
5 (60%) ____
Tuesday 5/29 Warm Up
Jump Rope 120
BWT Squats 20
Squat Jumps 20
Hang Clean
5 (60%) ____
5 (60%) ____
5 (60%) ____
Military Press
10 ____
10 ____
10 ____
Upright Rows
8 ____
8 ____
8 ____
Chin Ups
8 ____
8 ____
8 ____
Lat Pulls
10 ____
10 ____
10 ____
Curls (Straight Bar)
10 ____
10 ____
10 ____
DB Shrugs
6 ____
6 ____
6 ____
OPTIONAL WORKOUT *MEMORIAL DAY
Roman Chair Twist 70 _____ Thursday 5/31 Warm Up
Jump Rope 300
BWT Squats 20
Push-Ups 20
Squat
10 (65%) ____
10 (65%) ____
10 (65%) ____
Step Ups
10 ____
10 ____
10 ____
Leg Curl
10 ____
10 ____
10 ____
Bench Press
10 (65%) ____
10 (65%) ____
10 (65%) ____
Incline DB Press
10 ____
10 ____
10 ____
Dips
30
10 (65%) ____
Hanging Leg Raise 70 ____ Friday 6/1 Warm Up
Jump Rope 120
BWT Squats 20
Squat Jumps 20
Upright Row
10 ____
10 ____
10 ____
Lat Pulls
10 ____
10 ____
10 ____
(Seated) DB Shoulder Press
10 ____
10 ____
10 ____
Pull Ups
8 ____
8 ____
8 ____
DB Shrugs
10 ____
10 ____
10 ____
Rev. Grip Lat Pulls 10 ____
10 ____
10 ____
Curls
10 ____
10 ____
10 ____
Lat. Leg Raise
70 ____
20
SBU BEARCATS FOOTBALL WORKOUT- SUMMER 2007 – PHASE l WEEK #3 (6/4 – 6/8) Week 3
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
RPxWT
RPxWT
RPxWT
RPxWT
RPxWT
RPxWT
Warm Up
Jump Rope 300
BWT Squats 20
Push-Ups 20
Front Squat
5 (60%) ____
5 (60%) ____
5 (60%) ____
Lunge Walk
10 ____
10 ____
10 ____
Leg Curl/Leg Ext.
12 ____
Incline Press
10 (65%) ____
10 (65%) ____
10 (70%) ____
Flat DB Press
10 ____
10 ____
10 ____
Dips
30 ____
Weighted Sit-ups
70 ____
Monday 6/4
5 (60%) ____
Tuesday 6/5 Warm Up
Jump Rope 120
BWT Squats 20
Squat Jumps 20
Hang Clean
5 (60%) ____
5 (60%) ____
5 (60%) ____
Military Press
10 ____
10 ____
10 ____
Upright Rows
8 ____
8 ____
8 ____
Chin Ups
8 ____
8 ____
8 ____
Lat Pulls
10 ____
10 ____
10 ____
Curls (Straight Bar)
10 ____
10 ____
10 ____
DB Shrugs
6 ____
6 ____
6 ____
Roman Chair Twist 70 _____ Thursday 6/7 Warm Up
Jump Rope 300
BWT Squats 20
Push-Ups 20
Squat
10 (65%) ____
10 (65%) ____
10 (65%) ____
Step Ups
10 ____
10 ____
Leg Curl
10 ____
10 ____
10 ____
Bench Press
10 (65%) ____
10 (65%) ____
10 (65%) ____
Incline DB Press
10 ____
10 ____
10 ____
Dips
30
10 (65%) ____
Hanging Leg Raise 70 ____ Friday 6/8 Warm Up
Jump Rope 120
BWT Squats 20
Squat Jumps 20
Upright Row
10 ____
10 ____
10 ____
Lat Pulls
10 ____
10 ____
10 ____
(Seated) DB Shoulder Press
10 ____
10 ____
10 ____
Pull Ups
8 ____
8 ____
8 ____
DB Shrugs
10 ____
10 ____
10 ____
Rev. Grip Lat Pulls 10 ____
10 ____
10 ____
Curls
10 ____
10 ____
10 ____
Lat. Leg Raise
80 ____
21
SBU BEARCATS FOOTBALL WORKOUT- SUMMER 2007 – PHASE PHAS E II WEEK #4 (6/11 – 6/15) Week 4
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
RPxWT
RPxWT
RPxWT
RPxWT
RPxWT
RPxWT
Warm Up
Jump Rope 300
BWT Squats 20
Push-Ups 20
Front Squat
5 (60%) ____
5 (60%) ____
5 (60%) ____
Lunge Walk
10 ____
10 ____
10 ____
Leg Curl/Leg Ext.
12 ____
Incline Press
10 (65%) ____
10 (65%) ____
10 (70%) ____
Flat DB Press
10 ____
10 ____
10 ____
Dips
30 ____
Weighted Sit-ups
70 ____
Monday 6/11
5 (60%) ____
Tuesday 6/12 Warm Up
Jump Rope 120
BWT Squats 20
Squat Jumps 20
Hang Clean
5 (70%) ____
5 (70%) ____
5 (70%) ____
Military Press
5 ____
5 ____
5 ____
Upright Rows
6 ____
6 ____
6 ____
Chin Ups
8 ____
8 ____
8 ____
Lat Pulls
8 ____
8 ____
8 ____
Curls (Straight Bar)
8 ____
8 ____
8 ____
DB Shrugs
5 ____
5 ____
5 ____
5 (70%) ____
Roman Chair Twist 70 _____ Thursday 6/14 Warm Up
Jump Rope 300
BWT Squats 20
Push-Ups 20
Squat
5 (60%) ____
5 (80%) ____
5 (80%) ____
Step Ups
5 ____
5 ____
5 ____
R.D.L
5 ____
5 ____
5 ____
Bench Press
5 (60%) ____
5 (80%) ____
Incline DB Press
5 ____
Dips
35
5 (80%) ____
10 (60%) ____
5 (80%) ____
5 (80%) ____
1 XRPM (60%)
5 ____
5 ____
5 ____
_____/_____
Hanging Leg Raise 70 ____ Friday 6/15 Warm Up
Jump Rope 120
BWT Squats 20
Squat Jumps 20
Upright Row
10 ____
10 ____
10 ____
Lat Pulls
10 ____
10 ____
10 ____
(Seated) DB Shoulder Press
10 ____
10 ____
10 ____
Pull Ups
8 ____
8 ____
8 ____
DB Shrugs
10 ____
10 ____
10 ____
Rev. Grip Lat Pulls 10 ____
10 ____
10 ____
Curls
10 ____
10 ____
10 ____
Lat. Leg Raise
80 ____
22
SBU BEARCATS FOOTBALL WORKOUT- SUMMER 2007 – PHASE PHAS E II WEEK #5 (6/18 – 6/22) Week 5
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
RPxWT
RPxWT
RPxWT
RPxWT
RPxWT
RPxWT
Warm Up
Jump Rope 300
BWT Squats 20
Push-Ups 20
Front Squat
5 (70%) ____
5 (70%) ____
5 (70%) ____
Squat Jumps
8 _____
8 _____
8 _____
Lunge Walk
5 ____
5 ____
Leg Curl
8 ____
8 ____
8 ____
Incline Press
5 (80%) ____
5 (80%) ____
5 (80%) ____
10 (60%)____
Flat DB Press
5 ____
5 ____
5 ____
5 ____
Dips
35 ____
Weighted Sit-ups
70 ____
Monday 6/18
5 (70%) ____
Tuesday 6/19 Warm Up
Jump Rope 120
BWT Squats 20
Squat Jumps 20
Hang Clean
5 (70%) ____
5 (70%) ____
5 (70%) ____
Military Press
5 ____
5 ____
5 ____
Upright Rows
6 ____
6 ____
6 ____
Chin Ups
8 ____
8 ____
8 ____
Lat Pulls
8 ____
8 ____
8 ____
Curls (Straight Bar)
8 ____
8 ____
8 ____
DB Shrugs
5 ____
5 ____
5 ____
5 (70%) ____
Roman Chair Twist 70 _____ Thursday 6/21 Warm Up
Jump Rope 300
BWT Squats 20
Push-Ups 20
Squat
5 (60%) ____
5 (80%) ____
5 (80%) ____
Step Ups
5 ____
5 ____
5____
R.D.L
5 ____
5 ____
5 ____
Bench Press
5 (60%) ____
5 (80%) ____
Incline DB Press
5 ____
Dips
35
5 (80%) ____
10 (60%)____
5 (80%) ____
5 (80%) ____
1 XRPM (60%)
5 ____
5 ____
5 ____
____
Hanging Leg Raise 70 ____ Friday 6/22 Warm Up
Jump Rope 120
BWT Squats 20
Squat Jumps 20
Upright Row
10 ____
10 ____
10 ____
Lat Pulls
10 ____
10 ____
10 ____
(Seated) DB Shoulder Press
10 ____
10 ____
10 ____
Pull Ups
8 ____
8 ____
8 ____
DB Shrugs
10 ____
10 ____
10 ____
Rev. Grip Lat Pulls 10 ____
10 ____
10 ____
Curls
10 ____
10 ____
10 ____
Lat. Leg Raise
80 ____
23
SBU BEARCATS FOOTBALL WORKOUT- SUMMER 2007 – PHASE PHAS E II WEEK #6 (6/25 – 6/29) Week 6
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
RPxWT
RPxWT
RPxWT
RPxWT
RPxWT
RPxWT
Warm Up
Jump Rope 300
BWT Squats 20
Push-Ups 20
Front Squat
5 (60%) ____
5 (60%) ____
5 (60%) ____
5 (60%) ____
5 (60%) ____
Lunge Walk
10 ____
10 ____
Leg Curl
10 ____
10 ____
10 ____
Incline Press
10 (60%) ____
10 (60%) ____
10 (65%) ____
Flat DB Press
10 ____
Dips/Push Ups
35 ____
Weighted Sit-ups
70 ____
Monday 6/25
10 ____
10 ____
10 (65%) ____ 10 ____
Tuesday 6/26 Warm Up
Jump Rope 120
BWT Squats 20
Squat Jumps 20
Hang Clean
5 (60%) ____
5 (60%) ____
5 (65%) ____
Military Press
10 ____
10 ____
10 ____
Upright Rows
10 ____
10 ____
10 ____
Chin Ups
8 ____
8 ____
8 ____
Lat Pulls
10 ____
10 ____
10 ____
Curls (Straight Bar)
10 ____
10 ____
10 ____
DB Shrugs
10 ____
10 ____
10 ____
5 (60%) ____
Roman Chair Twist 70 _____ Thursday 6/28 Warm Up
Jump Rope 300
BWT Squats 20
Push-Ups 20
Squat
10 (55%) ____
10 (55%) ____
10 (55%) ____
Step Ups
10 ____
10 ____
10 ____
R.D.L
8 ____
8 ____
8 ____
Bench Press
10 (60%) ____
10 (60%) ____
Incline DB Press
10 ____
Dips
35
10 (55%) ____
10 (55%) ____
10 (60%) ____
10 (60%) ____
10 (60%) ____
10 ____
10 ____
10 ____
Hanging Leg Raise 70 ____ Friday 6/29 Warm Up
Jump Rope 120
BWT Squats 20
Squat Jumps 20
Upright Row
10 ____
10 ____
10 ____
Lat Pulls
10 ____
10 ____
10 ____
(Seated) DB Shoulder Press
10 ____
10 ____
10 ____
Pull Ups
8 ____
8 ____
8 ____
DB Shrugs
10 ____
10 ____
10 ____
Rev. Grip Lat Pulls 10 ____
10 ____
10 ____
Curls
10 ____
10 ____
10 ____
Lat. Leg Raise
80 ____
24
SBU BEARCATS FOOTBALL WORKOUT- SUMMER 2007 – PHASE PHAS E II WEEK #7 (7/2 – 7/6) Week 7
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
RPxWT
RPxWT
RPxWT
RPxWT
RPxWT
RPxWT
Warm Up
Jump Rope 300
BWT Squats 20
Push-Ups 20
Front Squat
5 (60%) ____
5 (60%) ____
5 (60%) ____
5 (60%) ____
5 (60%) ____
Lunge Walk
10 ____
10 ____
Leg Curl/Leg Ext.
10 ____
10 ____
10 ____
Incline Press
10 (60%) ____
10 (60%) ____
10 (65%) ____
10 (65%) ____
Flat DB Press
10 ____
10 ____
10 ____
10 ____
Dips/Push ups
35 ____
Weighted Sit-ups
70 ____
Monday 7/2
Tuesday 7/3 Warm Up
Jump Rope 120
BWT Squats 20
Squat Jumps 20
Hang Clean
5 (60%) ____
5 (60%) ____
5 (65%)____
Military Press
10 ____
10 ____
10 ____
Upright Rows
10 ____
10 ____
10 ____
Chin Ups
8 ____
8 ____
8 ____
Lat Pulls
10 ____
10 ____
10 ____
Curls (Straight Bar)
10 ____
10 ____
10 ____
DB Shrugs
10 ____
10 ____
10 ____
5 (65%)____
Roman Chair Twist 70 _____ Thursday 7/5 Warm Up
Jump Rope 300
BWT Squats 20
Push-Ups 20
Squat
10 (55%) ____
10 (55%) ____
10 (55%) ____
Step Ups
10 ____
10 ____
10 ____
R.D.L
8 ____
8 ____
8 ____
Bench Press
10 (60%) ____
10 (60%) ____
10 (60%) ____
Incline DB Press
10 ____
10 ____
10 ____
Dips
35
10 (55%) ____
10 (55%) ____
10 (60%) ____
10 (60%) ____
10 ____
Hanging Leg Raise 70 ____ Friday 7/6 Warm Up
Jump Rope 120
BWT Squats 20
Squat Jumps 20
Upright Row
10 ____
10 ____
10 ____
Lat Pulls
10 ____
10 ____
10 ____
DB Shoulder Press 10 ____
10 ____
10 ____
Pull Ups
8 ____
8 ____
8 ____
DB Shrugs
10 ____
10 ____
10 ____
Rev. Grip Lat Pulls 10 ____
10 ____
10 ____
Curls
10 ____
10 ____
10 ____
Lat. Leg Raise
80 ____
25
SBU BEARCATS FOOTBALL WORKOUT- SUMMER 2007 – PHASE 3 WEEK #8 (7/9 – 7/13) Week 8
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
RPxWT
RPxWT
RPxWT
RPxWT
RPxWT
RPxWT
Warm Up
Jump Rope 300
BWT Squats 20
Push-Ups 20
Squat
8 (50%) ____
5 (70%) ____
5 (70%) ____
Squat Jumps
8 ____
8 ____
8 ____
Leg Curl
10 ____
10 ____
Incline Press
5 (50%) ____
5 (80%) ____
5 (80%) ____
Push Ups (Clap)
6 ____
6 ____
6 ____
Close Grip Bench 5 ____ Press
5 ____
5 ____
Monday 7/9
Dips
25 ____
Tricep Ext.
8 ____
8 ____
8 ____
Warm Up
Jump Rope 120
BWT Squats 20
Squat Jumps 10
Hang Cleans
5 (60%) ____
5 (65%) ____
5 (70%) ____
Front Squats
5 (70%) ____
5 (70%) ____
5 (70%) ____
Push Press
5 ____
5 ____
5 ____
DB Shrugs
10 ____
10 ____
10 ____
Chin Ups
8 ____
8 ____
8 ____
Lat Pulls
8 ____
8 ____
8 ____
Hanging Leg Raise
70 ____
5 (70%) ____
5 (60%) ____
SPEED SET
5 (80%) ____
5 (60%) ____
SPEED SET
5 (75%) ____
5 (60%) ____
SPEED SET
5 (60%) ____
SPEED SET
5 ____
Tuesday 7/10 Wednesday 7/11 Push-Ups 20
5 (75%) ____
Thursday 7/12 Friday 7/13 Warm Up
Jump Rope 300
BWT Squats 20
Squat Jumps 20
Squat
8 (50%) ____
5 (75%) ____
5 (75%) ____
Box Jumps
8 ____
8 ____
8 ____
Step Ups
5 ____
5 ____
5 ____
R.D.L
5 ____
5 ____
5 ____
Bench Press
8 (50%) ____
5 (80%) ____
5 (80%) ____
5 (80%) ____
Incline DB Press
5 ____
5 ____
5 ____
5 ____
Dips
35
Lat. Leg Raise
80 ____
26
SBU BEARCATS FOOTBALL WORKOUT- SUMMER 2007 – PHASE 3 WEEK #9 (7/16 – 7/20) Week 9
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
RPxWT
RPxWT
RPxWT
RPxWT
RPxWT
RPxWT
Warm Up
Jump Rope 300
BWT Squats 20
Push-Ups 20
Squat
5 (60%) ____
5 (60%) ____
5 (60%) ____
Vertical Jumps
10 ____
10 ____
10 ____
Lunge Walk
5 ____
5 ____
5 ____
Incline Press
5 (60%) ____
5 (75%) ____
5 (75%) ____
Push Ups Clap
8 ____
8 ____
8 ____
Dips
35 ____
Weighted Sit-ups
70 ____
Monday 7/16
5 (60%) ____
SPEED SETS
5 (80%) ____
5 (80%) ____
5 (60%) ____
Tuesday 7/17 Warm Up
Jump Rope 120
BWT Squats 20
Squat Jumps 20
Hang Clean
5 (70%) ____
5 (70%) ____
5 (75%) ____
Front Squats
5 (70%) ____
5 (70%) ____
5 (70%) ____
Push Press
5 ____
5 ____
5 ____
DB Shrugs
5 ____
5 ____
5 ____
Chin Ups
5____
5 ____
5 ____
Lat Pulls
8 ____
8 ____
8 ____
8 ____
Curls (Straight Bar)
6 ____
6 ____
6 ____
6 ____
Roman Chair Twist
70 _____
5 (80%) ____
Thursday 7/19 Warm Up
Jump Rope 300
BWT Squats 20
Push-Ups 20
Squat
5 (60%) ____
5 (80%) ____
5 (80%) ____
Step Ups
5 ____
5 ____
5 ____
R.D.L
5 ____
5 ____
5 ____
Bench Press
5 (60%) ____
5 (80%) ____
Incline DB Press
5 ____
5 ____
Dips
25
Hanging Leg Raise
70 ____
5 (80%) ____
5 (70%) ____
5 (80%) ____
5 (80%) ____
1 (100%) ____
5 ____
5 ____
5 (70%) ____
Friday 7/20 CIRCUIT TRAINING: DO NOT REST BETWEEN EXERCISES
Jump Rope
60 reps
Squat Bar Only
20 reps
Squat Jumps
10
Push Ups
20 reps
Lat Pulls
10
Upright Row
20
Lunge
10 reps each leg
Dips
12 reps
DB Curls
12 reps
REST 3 MINUTES / REPEAT 3x’s
27
SBU BEARCATS FOOTBALL WORKOUT- SUMMER 2007 – PHASE 3 WEEK #10 (7/23 – 7/27) Week 10
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
RPxWT
RPxWT
RPxWT
RPxWT
RPxWT
RPxWT
Warm Up
Jump Rope 300
BWT Squats 20
Push-Ups 20
Squat
5 (60%) ____
5 (60%) ____
5 (60%) ____
Vertical Jumps
10 ____
10 ____
10 ____
Lunge Walk
5 ____
5 ____
5 ____
Incline Press
5 (60%) ____
5 (80%) ____
5 (80%) ____
Push Ups Clap
8 ____
8 ____
8 ____
Dips
35 ____
Weighted Sit-ups
70 ____
Monday 7/23
5 (60%) ____
SPEED SETS
5 (85%) ____
5 (85%) ____
5 (60%) ____
Tuesday 7/24 Warm Up
Jump Rope 120
BWT Squats 20
Squat Jumps 20
Hang Clean
5 (70%) ____
5 (70%) ____
5 (75%) ____
Front Squats
5 (70%) ____
5 (70%) ____
5 (70%) ____
Push Press
5 ____
5 ____
5 ____
DB Shrugs
5 ____
5 ____
5 ____
Chin Ups
5____
5 ____
5 ____
Lat Pulls
8 ____
8 ____
8 ____
8 ____
Curls (Straight Bar)
6 ____
6 ____
6 ____
6 ____
Roman Chair Twist
70 _____
5 (80%) ____
Thursday 7/26 Warm Up
Jump Rope 300
BWT Squats 20
Push-Ups 20
Squat
5 (60%) ____
5 (80%) ____
5 (80%) ____
Step Ups
5 ____
5 ____
5 ____
R.D.L
5 ____
5 ____
5 ____
Bench Press
5 (60%) ____
5 (70%) ____
Inline DB Press
5 ____
5 ____
Dips
25
Hanging Leg Raise
70 ____
5 (85%) ____
5 (70%) ____
5 (80%) ____
5 (80%) ____
3 (90%) ____
5 ____
5 ____
1 (100%) ____
Friday 7/27 CIRCUIT TRAINING: DO NOT REST BETWEEN EXERCISES
Jump Rope
60 reps
Squat Bar Only
20 reps
Squat Jumps
10
Push Ups
20 reps
Lat Pulls
10
Upright Row
20
Lunge
10 reps each leg
Dips
12 reps
DB Curls
12 reps
REST 3 MINUTES / REPEAT 3x”s
28
SBU BEARCATS FOOTBALL WORKOUT- SUMMER 2007 – PHASE 3 WEEK #11 (7/30 – 7/31) Week 11
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
RPxWT
RPxWT
RPxWT
RPxWT
RPxWT
RPxWT
Warm Up
Jump Rope 300
BWT Squats 20
Push-Ups 20
Squat
5 (60%) ____
5 (60%) ____
5 (60%) ____
Vertical Jumps
10 ____
10 ____
10 ____
Lunge Walk
5 ____
5 ____
5 ____
Incline Press
5 (60%) ____
5 (80%) ____
5 (80%) ____
Push Ups Clap
8 ____
8 ____
8 ____
Dips
35 ____
Weighted Sit-ups
70 ____
Monday 7/30
5 (60%) ____
SPEED SETS
5 (85%) ____
5 (85%) ____
5 (60%) ____
Tuesday 7/31 Warm Up
Jump Rope 120
BWT Squats 20
Squat Jumps 20
Hang Clean
5 (70%) ____
5 (70%) ____
5 (75%) ____
Front Squats
5 (70%) ____
5 (70%) ____
5 (70%) ____
Push Press
5 ____
5 ____
5 ____
DB Shrugs
5 ____
5 ____
5 ____
Chin Ups
5____
5 ____
5 ____
Lat Pulls
8 ____
8 ____
8 ____
8 ____
Curls (Straight Bar)
6 ____
6 ____
6 ____
6 ____
5 (80%) ____
Roman Chair Twist 70 _____
THIS IS YOUR LAST WEEK OF LIFTING. REST TO PREPARE FOR REPORT REPORT DAY!
29
SUMMER CONDITIONING PROGRAM
30
DIRECTIONS FOR CONDITIONING DRILLS: Warm-Up drills, 2x20 yards each: 1. Lunge Walk (Head Up, Back straight, arms 90*) 2. High Knees (Knee up/ Toe up, forward lean) 3. Heel Kicks (heel to butt) 4. Shuffle Step (step laterally, slide back foot) 5. Carioca (steps- cross front, open, cross back, open, etc) 6. Backwards Run (not a back pedal- heel to butt) Stretch Routine, hold each stretch 15 seconds: 1. Toe Touch (feet together, bend in knees, touch toes, do not bounce) 2. Toe Touch- right over left 3. Toe Touch- left over right 4. Saigon Squat (feet together- squat down and grab ankles) 5. Butterfly (sit on butt, bring feet in to crotch, try to force knees to ground) 6. Same position- Left foot out- touch toe 7. Cross right foot over left, turn to the right (left elbow past right knee 8. Flip it- Right foot out- touch toe 9. Cross left foot over right, turn to the left (right elbow past left knee) 10. On all fours- cross right knee over left leg and squat down (bring crotch to left heel, keeping right leg straight) 11. Flip it, cross left knee over right leg and squat down (bring crotch to right heel, keeping left leg straight)
COMPLETE WARM-UP BEFORE EACH SESSION COMPLETE STRETCH ROUTINE AFTER EACH SESSION
HOW TO READ THE CONDITIONING WORKOUT: 6 # of reps
x
110 distance
:18, :20 time to complete (skill, linemen)
(:30) rest time
31
32
33
BEARCATS FOOTBALL CONDITIONINGPHASE I
SUMMER 2007 - WEEK #: 1
MONDAY
(5/21 – 5/25)
5/21
WARM UP DRILLS 4 X 5-10-5 SHUTTLE (REST :30) 8 X 60yd. GEARS (STRIDE 20/ SPRINT 20/ STRIDE 20) REST :45 STRETCH
WEDNESDAY
5/23
WARM UP DRILLS 4 X W-DRILL (REST :30) 10 X 1/2 GASERS (across (across field and back) :18sec, :22sec REST BY WALKING ACROSS FIELD. STRETCH
FRIDAY
5/25
WARM UP DRILLS 4 X 4 CONE DRILL (REST :30) 4 X 240yds. (END LINE LINE TO END LINE LINE AND BACK) :40sec, :45sec REST BY WALKING 120 STRETCH
34
BEARCATS FOOTBALL CONDITIONINGPHASE I
SUMMER 2007 - WEEK #: 2
MONDAY
(5/28 – 6/1)
5/28
WARM UP DRILLS 4 X 5-10-5 SHUTTLE (REST :30) 8 X 60yd. GEARS (STRIDE 20/ SPRINT 20/ STRIDE 20) REST BY WALKING 60 STRETCH
WEDNESDAY
5/30
WARM UP DRILLS 4 X W-DRILL (REST :30) 10 X 1/2 GASERS (across (across field and back) :18sec, :22sec REST BY WALKING ACROSS FIELD. STRETCH
FRIDAY
6/1
WARM UP DRILLS 4 X 4 CONE DRILL (REST :30) 4 X 240yds. (END LINE LINE TO END LINE LINE AND BACK) :40sec, :45sec REST BY WALKING 120 STRETCH
35
BEARCATS FOOTBALL CONDITIONINGPHASE I
SUMMER 2007 - WEEK #: 3
(6/4 – 6/8)
MONDAY 6/4 WARM UP DRILLS 4 X 5-10-5 SHUTTLE (REST :30) 6 X 60yd. GEARS (STRIDE 20/ SPRINT 20/ STRIDE 20) REST BY WALKING 60 6 X 50yd. BACKWARDS RUN (REST (REST BY WALKING WALKING 50) STRETCH
WEDNESDAY
6/6
WARM UP DRILLS 4 X W-DRILL (REST :30) 10 X 1/2 GASERS (across (across field and back) :18sec, :22sec REST BY WALKING ACROSS FIELD. STRETCH
FRIDAY
6/8
WARM UP DRILLS 4 X 4 CONE DRILL (REST :30) 5 X 240yds. (END LINE LINE TO END LINE LINE AND BACK) :40sec, :45sec REST BY WALKING 120 STRETCH
36
BEARCATS FOOTBALL CONDITIONINGPHASE II
SUMMER 2007 - WEEK #: 4
MONDAY
(6/11 – 6/15)
6/11
WARM UP DRILLS 4 X 5-10-5 SHUTTLE (REST :30) 3 SETS OF 5 X 50 yd. SPRINTS (across field) REST BY WALKING WALKING 50 (REST 2 MINUTES BETWEEN SETS) STRETCH
WEDNESDAY
6/13
WARM UP DRILLS 4 X W-DRILL (REST :30) 12 X 110yds. : 16sec., 18sec. STRETCH
FRIDAY
6/15
WARM UP DRILLS 4 X 4 CONE DRILL (REST :30) 5 X 175yds (OUTSIDE EDGE EDGE OF FOOTBALL FIELD) FIELD) :28sec, :32sec (WALK 175) STRETCH
37
BEARCATS FOOTBALL CONDITIONINGPHASE II
SUMMER 2007 - WEEK #: 5
MONDAY
(6/18 – 6/22)
6/18
WARM UP DRILLS 4 X 5-10-5 SHUTTLE (REST :30) 8 X 40 SPRINT (STOMACH STARTS) REST BY WALKING 60 6 X 50 BACKWARD RUN (REST BY WALKING 50) STRETCH
WEDNESDAY 6/20 WARM UP DRILLS 4 X W-DRILL (REST :30) 12 X 110 SPRINT 0:18, 0:22 (REST BY WALKING 110) 6 X 50 BACKWARD RUN (REST BY WALKING 50) STRETCH
FRIDAY
6/22
WARM UP DRILLS 4 X 4 CONE DRILL (REST :30) 5 X 175yds (OUTSIDE EDGE OF FOOTBALL FIELD) :28, :32 (REST BY WALKING 175) STRETCH
38
BEARCATS FOOTBALL CONDITIONINGPHASE II
SUMMER 2007 - WEEK #: 6
MONDAY
(6/25 – 6/29)
6/25
WARM UP DRILLS 4 X 5-10-5 SHUTTLE (REST :30) 8 X 40 SPRINT (STOMACH STARTS) REST 1:00 6 X 50 BACKWARD RUN / WALK BACK TO LINE STRETCH
WEDNESDAY
6/27
WARM UP DRILLS 4 X W-DRILL (REST :30) 15 X 110 :18, :22 (REST :45) 6 X 50yd BACKWARD RUN (REST :30) STRETCH
FRIDAY
6/29
WARM UP DRILLS 4 X 4 CONE DRILL (REST :30) 5 X GASERS (ACROSS FIELD AND BACK 2X’s) :40, :45 (REST WALK 1/2 GASER) STRETCH
39
BEARCATS FOOTBALL CONDITIONING-
SUMMER 2007 - PHASE II WEEK #: 7
MONDAY
(7/2 – 7/6)
7/2
WARM UP DRILLS 4 X 5-10-5 SHUTTLE (REST :30) 4 X 20yd. FROG HOPS (REST 30sec) 4 X 20yd SPRINT (STOMACH START) REST BY WALKING WALKING 50 4 X 40yd SPRINT (3-POINT STANCE) REST BY BY WALKING 40 STRETCH
WEDNESDAY
7/4
WARM UP DRILLS 4 X W-DRILL (REST :30) 12 X 110yds :16, :18 (REST :45) 6 X 50yd BACKWARDS RUN (WALK 50) STRETCH
FRIDAY
7/6
WARM UP DRILLS 4 X 4 CONE DRILL (REST :30) 4 X 350 (outside edge of FB field) :55, :65 (REST WALK 175) STRETCH
40
BEARCATS FOOTBALL CONDITIONING-
SUMMER 2007 - PHASE III WEEK #: 8
MONDAY
(7/9 – 7/13)
7/9
WARM UP DRILLS 4 X 5-10-5 SHUTTLE (REST :30) 2 X 80yd SPRINT :11, :14 (REST :40) 2 X 60yd SPRINT :09, :12 (REST :35) 2 X 40yd SPRINT (3-POINT STANCE) REST :35 2 X 20yd SPRINT (STOMACH START) REST :35 STRETCH
WEDNESDAY
7/11
WARM UP DRILLS 4 X W-DRILL (REST :30) 12 X 110 :18, :22 (REST :45) 6 X 50 BACKWARDS RUN (WALK 50) STRETCH
FRIDAY
7/13
WARM UP DRILLS 4 X 4 CONE DRILL (REST :30) 2 SETS OF 3 X 240 :36, :40 (WALK 120) (REST 5 MINUTES BETWEEN SETS) STRETCH
41
BEARCATS FOOTBALL CONDITIONING-
SUMMER 2007 - PHASE III WEEK #: 9
MONDAY
(7/16 – 7/20)
7/16
WARM UP DRILLS 4 X 5-10-5 SHUTTLE (REST :30) 4 X 20yd FROG HOPS (REST :30) 4 X 20yd SPRINT (STOMACH START) REST BY WALKING 50 8 X 40yd SPRINT (3-POINT STANCE) REST 1 MINUTE STRETCH
WEDNESDAY
7/18
WARM UP DRILLS 4 X W-DRILL (REST :30) 15 X 110yds :16, :18 (REST :45) 4 X 50yd BACKWARDS RUN (WALK 50) STRETCH
FRIDAY
7/20
WARM UP DRILLS 4 X 4 CONE DRILL (REST :30) 4 X 350 (OUTSIDE EDGE OF FB FIELD) :55, :65 (WALK 175) STRETCH
42
BEARCATS FOOTBALL CONDITIONING-
SUMMER 2007 - PHASE III WEEK #: 10 (7/23 – 7/27) 7/27)
MONDAY
7/23
WARM UP DRILLS 4 X 5-10-5 SHUTTLE (REST :30) 4 X 20 FORG HOPS REST :30 4 X 20 SPRINT (STOMACH STARTS) REST 1:00 8 X 40 SPRINT SPRINT (3-POINT STANCE) REST 1:00 STRETCH
WEDNESDAY
7/25
WARM UP DRILLS 4 X W-DRILL (REST :30) 16 X 110yds :16, :18 (REST :45) STRETCH
FRIDAY
7/27
WARM UP DRILLS 4 X 4 CONE DRILL (REST :30) 5 X GASER :38, :45 (WALK 1/2 GASER) STRETCH
43
BEARCATS FOOTBALL CONDITIONING-SUMMER 2007 – PHASE III WEEK #: 11 (7/30 ( 7/30 – 8/3)
MONDAY
7/30
WARM UP DRILLS 4 X 5-10-5 SHUTTLE (REST :30) 8 X 30yd SPRINT (STOMACH START) REST :45 4 X 30 yd CARIOCA or (OL/DL) (OL/DL) 4 X 20 SLIDE SHUFFLE STRETCH
WEDNESDAY
8/1
WARM UP DRILLS 4 X W-DRILL (REST :30) 12 X 110yd :18, :22 (REST :45) 6 X 50yd BACKWARDS RUN (WALK 50) STRETCH
FRIDAY
8/3
WARM UP DRILLS 4 X 4 CONE DRILL (REST :30) 4 X GASER :36, :42 (WALK 1/2 GASER) STRETCH
44
EXERCISE DESCRIPTIONS
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
PLYOMETRICS
76
77
78
79
NUTRITION
80
What diet is best for athletes? It's important that an athlete's diet provides the right amount of energy, the 50-plus nutrients the body needs and adequate water. No single food or supplement can do this. A variety of foods are needed every day. But, just as there is more than one way wa y to achieve a goal, there is more than one way to follow a nutritious diet.
Do the nutritional needs of athletes differ from non-athletes? Competitive athletes, sedentary individuals and people who exercise for health and fitness all need the same nutrients. However, because b ecause of the intensity of their sport or training program, some athletes have higher calorie and fluid requirements. Eating a variety of foods to meet increased calorie needs helps to ensure that the athlete's diet contains appropriate amounts of carbohydrate, protein, vitamins and minerals.
Are there certain dietary guidelines athletes should follow? Health and nutrition professionals recommend that 55-60% of the calories in our diet come from carbohydrate, no more than 30% from fat and the remaining 10-15% from protein. While the exact percentages may vary slightly for some athletes based on their sport or training program, these guidelines will promote health and serve as the basis for a diet that will maximize performance.
How many calories do I need a day? This depends on your age, body size, sport and training program. For example, a 250-pound weight lifter needs more calories than a 98-pound 98 -pound gymnast. Exercise or training may increase calorie needs by as much as 1,000 to 1,500 calories a day. The best way to determine if you're getting too few or too many man y calories is to monitor your weight. Keeping within your ideal competitive weight range means that you are getting the right amount of calories.
Which is better for replacing fluids-water or sports drinks? Depending on how muscular you are, 55-70% of your body weight is water. Being "hydrated" means maintaining your body's fluid level. When you sweat, you lose water, which must be replaced if you want to pet-form your best. You need to drink fluids before, during d uring and after all workouts and events. Whether you drink water or a sports drink is a matter of choice. However, if your workout or event lasts for more than 90 minutes, you may benefit from the carbohydrates provided by b y sports drinks. A sports drink that contains 15-18 grams of carboh ydrate in every 8 ounces of fluid should be used. Drinks with higher carboh ydrate content will delay the absorption of water and may cause dehydration, cramps, nausea or diarrhea. There are a variety of sports drinks on the market. Be sure to experiment with sports drinks during practice instead of trying them for the first time the day of an event.
What are electrolytes? 81
Electrolytes are nutrients that affect fluid balance in the bo dy and are necessary for our nerves and muscles to function. Sodium and potassium are the two electrolytes most often added to sports drinks. Generally, electrolyte replacement is not needed during short b ursts of exercise since sweat is approximately 99% water and less than th an 1% electrolytes. Water, in combination with a well- balanced diet, will restore normal fluid and electrolyte levels in the body. However, replacing electrolytes may be beneficial during continuous activity of longer than 2 hours, especially in a hot environment.
What do muscles use for energy during exercise? Most activities use a combination of fat and carbohydrate as energy sources. How hard and how long you work out, your level of fitness and your diet will affect the type of fuel your body uses. For short-term, high-intensity activities like sprinting, athletes rel y mostly on carbohydrate for energy. During low-intensity exercises like walking, the body uses more fat for ene rgy.
What are carbohydrates? carbohydrates? Carbohydrates are sugars and starches found in foods food s like breads, cereals, fruits, vegetables, pasta, milk, honey, syrups and table sugar. Carbohydrates Ca rbohydrates are the preferred source of energy for your body. Regardless of origin, your body breaks down carbohydrates into glucose that your blood carries to cells to be used for energy. Carbohydrates provide 4 calories per gram, while fat provides 9 calories per gram. Your body bod y cannot differentiate between glucose that comes from starches or sugars. Glucose from either source provides energy for working muscles.
Is it true that athletes should eat a lot of carbohydrates? carbohydrates? When you are training or competing, your muscles need energy to perform. One source of energy for working muscles is glycogen, which is made from carbohydrates and stored in your muscles. Every time you work out, you use some of your glycogen. If you don't consume enough en ough carbohydrates, your glycogen stores become depleted, which can c an result in fatigue. Both sugars and starches are effective in replenishing glycogen stores.
When and what should I eat before I compete? Performance depends largely on the foods consumed during the days and weeks leading up to an event. If you regularly eat a varied, carbohydrate-rich diet you are in good standing and probably have ample glycogen stores to fuel activity. The purpose of the pre-competition meal is to prevent hunger and to provide the water and additional energy the athlete will need during competition. Most athletes eat 2 to 4 hours before their event. However, some athletes perform their best if they eat a small amount 30 minutes before competing, while others eat nothing for 6 hours beforehand. For many athletes, carboh ydrate-rich foods serve as the basis of the meal. However, there is no magic pre-event diet. Simply choose foods and beverages that you enjoy and that don't bother your stomach. Experiment during the weeks before an event to see which foods work best for you.
Will eating sugary foods before an event hurt my performance? 82
In the past, athletes were warned that eating sugary foods before exercise could hurt hu rt performance by causing a drop in blood glucose levels. Recent studies, however, have shown that consuming sugar up to 30 minutes before an event does not diminish performance. In fact, evidence suggests that a sugar-containing pre-competition beverage or snack may improve performance during endurance workouts and events.
What is carbohydrate loading? Carbohydrate loading is a technique used to increase the amount of glycogen gl ycogen in muscles. For five to seven days before an event, the athlete eats 10-12 grams of carbohydrate per kilogram body weight and gradually reduces the intensity of the workouts. (To find out how much you weigh in kilograms, simply divide your weight in pounds by 2.2.) The day before the event, the athlete rests and eats the same high-carbohydrate diet. Although carbohydrate loading may be beneficial for athletes participating in endurance sports, which require 90 minutes or more of non-stop effort, most athletes needn't worry about carbohydrate loading. Simpl y eating a diet that derives more than half of its calories from carbohydrates carboh ydrates will do.
As an athlete, do I need to take extra vitamins and minerals? Athletes need to eat about 1,800 calories a day to get the vitamins and minerals they need for good health and optimal performance. p erformance. Since most athletes eat more than this amount, amou nt, vitamin and mineral supplements are needed only in special situations. Athletes who follow vegetarian diets or who avoid an entire ent ire group of foods (for example, never drink milk) may need a supplement to make up for the vitamins and minerals not being supplied by food. A multivitamin-mineral pill that supplies 100% of the Recommended Dietary Allowance (RDA) will provide the nutrients needed. An athlete who frequently cuts back on calories, especially especiall y below the 1,800 calorie level, l evel, is not only at risk for inadequate vitamin and mineral intake, but also may not be getting enough carbohydrate. Since vitamins and minerals do not provide energy, they cannot replace the energy en ergy provided by carbohydrates.
Will extra protein help build muscle mass? Many athletes, especially those on strength-training programs or who participate in power sports, are told that eating a ton of protein or taking protein supplements will help them gain muscle weight. However, the true secret to building b uilding muscle is training hard and consuming con suming enough calories. While some extra protein is needed to build muscle, most American diets provide more than enough protein. Between 1.0 and 1.5 grams of protein per kilogram body weight per day is sufficient if your calorie intake is adequate and you're eating a variety of foods. For a 150-pound 150 -pound athlete, that represents 68-102 grams of protein a day.
Why is iron so important? Hemoglobin, which contains iron, is the part of red blood cells that carries oxygen o xygen from the lungs to all parts of the body, bod y, including muscles. Since your muscles need oxygen to produce energy, if you have low iron levels in your blood, you may tire quickly. Symptoms of iron deficiency 83
include fatigue, irritability, dizziness, headaches and lack o f appetite. Many times, however; there are no symptoms at all. A blood test is the best way to find out if your iron level is low. It is recommended that athletes have their hemoglobin levels checked once a year. The RDA for iron is 15 milligrams a day da y for women and 10 milligrams a day for men. Red R ed meat is the richest source of iron, but fish and poultry also are good sources. Fortified breakfast cereals, beans and green leafy vegetables also contain iron. Our bodies absorb the iron found in animal products best.
Should I take an iron supplement? Taking iron supplements will not improve performance unless an athlete is truly iron deficient. Too much iron can cause constipation, diarrhea, nausea and may interfere with the absorption of other nutrients such as copper and zinc. Therefore, iron supplements should not be taken without proper medical supervision.
Why is calcium so important? Calcium is needed for- strong bones and proper muscle function. Dairy foods are the best b est source of calcium. However, studies show that many man y female athletes who are trying to lose weight cut back on dairy products. Female athletes who don't get enough calcium cal cium may be at risk for stress fractures and, when they're older, osteoporosis. Young women between the ages of 11 and 24 need about 1,200 milligrams of calcium a day. After age 25, the recommended intake is 800 milligrams. Low-fat dairy products are a rich source of calcium and also are low in fat and calories.
How does nutrition affect my performance? Nutrition can impact performance in a variety of ways. There are over 50 nutrients that your body needs on a daily d aily basis. Over a period of time, inadequate intake or omission of any of these nutrients can have a negative affect on you health and athletic performance. Unless you have major difficulties in your diet, nutrition will not work overnight miracles such as shaving h alf a second off your 100-meter dash times, but optimal nutrition throughout the year will make a difference. By staying healthy and decreasing “down time” you will feel better, train harder and be in better condition. This could mean the difference between winning and losing.
What is the best diet for an athlete? There is no one perfect diet. d iet. Each is different and has individualized needs; a 98-pound gymnast, g ymnast, for example, should eat differently than a 250-pound 2 50-pound weightlifter. The best diet is one that keeps you well hydrated, provides adequate calories, and supplies the 50-plus nutrients in the needed amounts. No single food or supplement can do this. This is best achieved by b y consuming a wide variety of food on a daily dail y basis.
What should I eat to increase my strength? The most important factor in increasing your strength is not what you eat, but rather how you train. Strength can be gained gain ed only after a period of progressive resistance weight training. Ho w much strength you actually gain depends on o n the intensity and type of weight training. It is commonly thought that large amounts of protein or amino acids are necessary to add muscle 84
mass. Although protein is a component of o f muscle, muscle is mostly water and only 20-22% protein. An adequate protein intake is certainly important in gaining strength and muscle, but so is your intake of other nutrients including carbohydrate carboh ydrate and various vitamins. Additionally, if your calorie intake isn’t adequate, the protein p rotein you eat will be used for energy ene rgy instead of building muscle tissue. The athlete who cuts back on food to lose weight and then takes vitamins and mineral pills may be getting more than the needed n eeded amounts of vitamins and minerals, but won’t be able to increase or even ev en maintain muscle mass. An adequate diet is essential to maintaining energy levels, developing muscles, and increasing endurance and strength.
Are there any nutrients that are more important than others for an athlete? Yes, the most important nutrient is the one most often overlooked- water! Why is water so important? Because your body is approximately 60-70% water. You can go weeks and even months without certain vitamins or minerals before noticing an effect, but without adequate water, performance can be affected in less than an hour. Water is necessary nec essary for your body’s cooling system. It also transports nutrients throughout your tissues and maintains adequate blood volume. Dehydration can cause your body to overheat. Small un-replaced fluid losses can impair performance, and large un-replaced losses can cause heat stroke and even death.
How much water is enough? If you wait until you’re thirsty to drink, you have waited to long. During intense exercise the body’s thirst mechanism lags behind actual need. It is important important to make a conscious effort to drink water before you ever get thirsty. Your actual actu al requirement will vary depending on the temperature and humidity, the intensity of your workout or event, and how well acclimated you are. The most reliable indicator of how much water you need is your weight. In hot and humid weather, athletes can sweat off 6 lbs. per hour. Each pound of weight lost as sweat is equal to 2 cups of water. You cannot lose that much fat in a short period of time. Therefore, it is important to weigh yourself nude, or in minimal clothing before and after exercising. For each pound lost, drink 2 cups of fluid before exercising again. If you routinely lose more than 2% of your your body weight, drink more water immediately before and during your workouts or event. All athletes should drink water before, during and after workouts and events.
Is it true that athletes should drink lots of water and juice when flying? Why? Yes, this is important. important. The air in the plane’s passenger compartment is very dry so your body can lose a lot of fluid from evaporation during your flight. For this reason, you should drink plenty of water and juice before, during and after air travel. travel. The longer the flight, the more more water you should drink. This is especially important important during overseas flights. Avoid alcohol and caffeine-containing beverages (such as coffee or cola), c ola), because they increase your water loss.
What about using sport drinks for fluid replacement? For workouts or events lasting less than 2 hours, hou rs, water is excellent for fluid replacement. Athletes sometimes choose sport drinks because they like the taste and feel it makes them drink 85
more fluid. If an event last longer longer than 2 hours, an athlete may benefit from carbohydrate and electrolytes provided by fluid-replacement fluid-replacement type drinks. The drinks should be between 4-8% carbohydrate (15-18 grams per 8 ounces of fluid). Drinks with a higher higher carbohydrate can delay the absorption of water, possibly causing cramps, nausea and diarrhea. Be sure to experiment with these drinks during practice instead of trying for the first time during co mpetition.
Do athletes have to worry about getting enough sodium, potassium and other electrolytes that are lost in sweat? Replacement of these electrolytes is important because the y are involved in fluid balance, nerve n erve conduction and muscle contraction. However, you need not worry about about replacement until after exercise is over. The one exception is during ultra-endurance events such such as 50-mile runs, 100mile bicycle rides or long triathlons. Sweat contains small amounts of the electrolytes and is actually less concentrated with electrolytes electrolytes that your body fluids. When you sweat, your body loses a lot more water water than electrolytes. During exercise, water replacement is the main concern. After exercise, electrolyte electrolyte replacement is easily achieved by normal diet. Getting enough sodium is not a problem for most athletes. At most, it only takes a few extra shakes form the saltshaker. Potassium replacement is equally important. Bananas and citrus fruits, as well as juices such as orange and grapefruit are excellent sources of potassium, as are potatoes, tomatoes, meat and milk.
As an athlete, do I need more vitamins and minerals than a non-athlete? Research supports the fact that when the diet is adequate, vitamin and mineral mine ral supplements do not improve performance. Athletes need to consume approximately 1800 calories daily from a variety of foods in order to meet their need for for vitamins and minerals. Athletes, who cut back on calories, are on vegetarian diets or avoid an entire group of foods (i.e., never eat meat or drink milk) may need a supplement to make up for the vitamins or minerals not supplied by food. However, a vitamin/mineral supplement cannot provide energy an athlete gets from consuming the calories in food. If you are taking an over-the-counter dietary supplement or are thinking about taking one, the Recommended Dietary Allowance (RDA) represents the best guideline for safe and adequate intakes for supplementation. supplementation. A multi-vitamin/mineral pill pill that supplies 100% of the RDA for each nutrient (check the label) will provide the needed nutrients.
I’m on a heavy training program; how much protein do I need? Based on current research, it appears app ears that 1.0-1.5 grams of protein per kilogram of bod y weight will meet most athletes’ needs, as long as they the y are getting enough calories and not eating a vegetarian diet. Recent studies suggest that the the protein intake for endurance athletes may be as high as 1.5 grams per kilogram of body weight. For a 150-pound (68 kg) athlete, that is 68-102 grams of protein. There are approximately 10 grams of protein in one ounce of meet, 1 egg, 1 glass of milk, 1 ounce of cheese or 4 slices of bread. Studies have found that most athletes eat far more protein than they they need. A more common problem for athletes on a heavy training program is not eating enough carbohydrate calories. If the body doesn’t have enough carbohydrate to use for energy, then protein is used, u sed, which means the protein isn’t available for maintaining muscle mass. Protein supplements offer no advantage over protein available from 86
foods such as meat, milk, milk, cheese, and eggs. In fact, the protein quality of many so-called high protein supplements is variable and often inferior to milk and egg protein.
But what if I’m lifting weights to build up my muscles? You will need a little more protein than if you weren’t lifting weights, but that doesn’t mean you will need more than you are are already eating. One of the most important factors affecting protein/amino acid needs of strength strength athletes is energy intake (calories). Inadequate or low protein intake by athletes is usually due to not eating enough calories.
It doesn’t hurt to eat extra protein just to make sure, does it? The body cannot store extra protein,; therefore, it must use it or lose it. If you eat more protein than your body can use, the protein is broken down and part of it is either used as energy energ y or stored as body fat. The other part, the nitrogen part, can be toxic to the body in excess excess amounts. Large amounts of protein can lead to dehydration, stress your kidneys and liver, increase the amount of calcium you lose in your urine and cause “gout-like” symptoms in your joints.
What about amino acid supplementation? Amino acids are the individual units of o f protein, much like the individual links of a chain link fence. They have become popular among strength-training athletes athletes and are often often taken because the athlete has been told they will stimulate an anabolic effect, increase the rate of muscle gain, or cause weight loss. They can be taken individually or in various combinations. One example is a combination of arginine and ornithine, which is solid as a “natural steroid.” Another formula containing arginine and lysine is sold to cause weight loss. Arginine and lysine are amino acids found in foods. Ornithine is formed in the body as arginine is metabolized. The body cannot tell the difference between amino acids in pills or powders and the amino acids to synthesize tissue proteins: 9 of these must be obtained in the diet. The most efficient way to obtain these amino acids is from the protein you get from foods. There is no scientific evidence to show that amino acids taken either individually or in groups are any more effective at adding muscle or o r weight than protein from food. Problems, which can result from from use of amino acid supplements, supplements, are similar to those of protein supplements, including dehydration dehydration and calcium losses. Additionally, too much of one amino acid may hinder the absorption of another, in effect delaying the muscle building process.
I read that athletes should eat a lot of carbohydrates? When your muscles are working working they use fat and glycogen glycogen for the energy they need. Glycogen is a form of carbohydrate. Your body makes glycogen from the carbohydrate you eat. Between 5060% of your calories should come from carbohydrate. Foods high in carbohydrate include breads, cereals, pastas, rice, dried beans and peas, corn, potatoes, fruits, and fruit juices.
What is carbohydrate loading? Carbohydrate or glycogen loading is a technique of diet and exercise manipulation. The earliest method of glycogen loading included a carbohydrate depletion phase followed by a 3-day carbohydrate loading phase. The depletion phase of this diet is very difficult difficult to follow and often has negative side effects, including disruption of normal training. training. Current research has shown 87
that eating a high-carbohydrate diet every ever y day during training, followed by a gradual reduction in training intensity 5-7 5-7 days before an event will result in “carbohydrate loading.” The day before the event requires complete rest while maintaining the same high-carbohydrate high-carbohydrate diet. Training increases the ability of your muscles to store carbohydrate; you can almost triple the amount of carbohydrate your muscle can store by simply maintaining a balanced, high-carbohydrate diet every day during training. However, some athletes either by fasting, dieting or omitting carboh ydrate-rich foods while training daily, may reduce reduce their glycogen stores to inadequate levels. Low levels of glycogen glycogen can result in early fatigue and weakness, and it can take up to 48 hours for depleted glycogen levels to be restored. Therefore, it is important to eat an adequate amount of carbohydrate on a daily basis.
How much carbohydrate should I each day? The athletes’ carbohydrate requirements depend on your body size and training routines. An athlete whose training is primarily sprint work or involves short bursts of power, will have a relatively low carbohydrate requirement – around 4-5 grams per kilogram of body weight. Athletes who train continuously for 60 minutes daily will probably require 5-6 grams per kilogram of body weight and endurance endu rance athletes who train aerobically for more than 90 9 0 minutes daily may need 10-12 grams of carbohydrate carboh ydrate per kilogram of body weight to replace glycogen gl ycogen day after day.
What types of food should I eat just before competition? The precompetition meal should consist of foods and drinks the athlete likes, tolerates well and thinks will help them win. win. As long as the meal contains adequate fluids and calories, which are moderately high in carbohydrates and low in fat, the food choices and content con tent of the meal is an individual matter. Remember – What you eat during training has the greatest impact on your success as an athlete. Athletes taking part in stop – start sports, such as football, basketball, swimming, and volleyball, should eat a precompetition meal that is moderately high in carbohydrate foods, such as bread, bread , potatoes, rice and pasta, but low in fat. Fuids – water, low-fat/skim low-fat/skim milk, or juice – should also be a part of the meal. The mental stress that accompanies the “big” game or an important match may influence your stomach, too. The gastrointestinal tract reacts to stress stress in one of two extremes – it speeds up or it slows down. Either way, your your performance and comfort comfort level can be upset. The physical stress of competing in an all-day meet or tournament can also leave you little time or inclination to eat. Whether it’s physical or mental stress, you still need to maintain energy and fluid balance to perform your best. Even if you don’t feel “hungry”, be sure to drink plenty of water and eat small carbohydrate-rich snacks. This will help ease hunger pangs, provide energy and meet your fluid needs.
The right time to eat. Practically every set of guidelines for precompetition meals also recommends a time to eat. Although there are exceptions, a common suggestion is to eat two to four hours before an event. This time frame usually ensures that you will have an empty stomach at the time of competition, 88
yet won’t be feeling hungry or weak. Of course, the size and content of the meal also influences how quickly the stomach empties. You may be confused by b y accounts of athletes who ate huge hu ge meals just minutes before breaking a world record or winning a gold medal. Wouldn’t a full stomach slow an athlete down? Not necessarily, report nutritionists. nutritionists. What they have discovered is that consuming a liquid or solid meal as close as 30 minutes before b efore an event may cause stomach distention but, apparently, has no negative impact on performance. Just remember that the timing of the precompetition meal really is an individual matter. Although most athletes find that eating two to three hours before competing works best for them, others may need to allow as much as six hours between the meal and the competition. Recipe for Success
In general, the precompetition meal should be moderately high in carbohydrates and low in fat. It should also provide provide enough fluid so that you you enter competition well hydrated. After this formula is followed, precompetition eating really becomes an individual matter. If you are concerned about how food consumption enhances or hinders performance, keeping a diary may prove prove to be helpful. Simply record the types types and amounts of foods you eat, when they are consumed and how they felt before, during and after competition. Once a pattern is determined, the recipe for “your” perfect precompetition meal can be devised.
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EATING ON THE ROAD Studies have shown that even athletes who have fantastic diets when at home don’t eat as well when they travel. It can be hard to get the variety of high-carbohydrate, low-fat nutritious foods when you need without eating too many calories, but it is possible to eat right while on the road. Eating right while traveling, however, takes planning. It won’t won’t just happen. Finding out what type of foods restaurants serve, packing meals and snacks to take along, knowing knowin g what to but at “quick stop” stores and knowing kno wing what to order at quick-service and sit-down restaurants can help you get the higher-performance diet you need. If you will eating in restaurants, call ahead and find the ones that will meet your needs. Check with the host team, the tournament sponsors, or other you know in the area to find out which restaurants are close by. By contacting these restaurants ahead of time, you will be able to find out which ones: •
Serve foods high in carbohydrate and low in fat
•
Will make special meals (substituting menu items)
•
Will prepare foods especially for you (broiling instead of frying).
Whether eating at a sit-down or quick-service restaurant, some things you can do to lower the fat in your diet include: •
Avoiding cheese, mayonnaise and special sauces on sandwiches
•
Ordering salads without bacon bits or olives
•
Using lemon juice, low-calorie dressing, or smaller amounts of regular dressing
•
Skipping gravies, sauces and fried items
•
Drinking low fat or skim milk instead of whole milk.
Also, knowing which terms mean that food has been prepared by a low-fat method is important. Some low-fat low-fat terms are: •
Steamed
•
Broiled
•
Roasted
•
Poached
•
In its own juice
It is easy to get bored while traveling, and it’s common to relieve the boredom by b y eating. But snacking on high-fat, high-calorie foods can defeat a high-performance diet. 90
Bringing your own food along can guarantee you’ll have the foods you need or can simply serve as an emergency backup. High-carbohydrate, low-fat items that are easy to pack include: •
Peanut butter and jelly sandwiches
•
Muffins with jelly or jam
•
Cereals or cereal bars
•
Bagel, pita or pocket bread
•
Fig bars, oatmeal cookies, animal crackers
•
Pretzels
•
Celery and carrot sticks
•
Bottled or canned fruit juices
•
Fresh fruit
•
Banana bread
•
Pumpkin bread
•
Wheat cakes
•
Rice cakes
•
Popcorn – no butter
•
Dried fruits (raisins, banana chips)
•
Yogurt
•
Pudding cups
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Weight Loss and Sports Performance Are you trying to lose weight?
Before attempting to lose weight, you need to consider several important questions: 1) What is your ideal competitive weight? 2) Do you weigh more than you should? How many pounds do you need to lose? 3) Do you need to lose weight? And 4) How are you going to do it? While it is true that excess body fat may hinder performance pe rformance in many sports, it is equally true that excessive weight loss and radical methods method s can also keep you from performing your best. For example, imagine these possible scenarios: •
•
•
A wrestler has lost 12 lbs. during the last two days by eating only salads and by by sitting in a sauna. Midway through his second match, he gets gets dizzy and weak. A gymnast is told she needs to compete at a weight 10 lbs. below her normal weight. To achieve this, she eats little else besides popcorn and diet pop for two weeks. During practice she feels weak and tired and just goes through ht motions of her routine. A boxer with a 20-win/no-loss record loses 5 lbs. the night before weigh-in and is knocked out in the third round.
These are all good illustrations of how not to lose weight and the negative neg ative consequences that can result. Although athletes have used many techniques and diets to lose weight, the bottom line is to balance calories. It’s the same as balancing your checkbook. Weight loss results results only when you withdraw calories either either by eating less or exercising more. One pound of fat is equal to approximately 3500 calories; so withdrawal of fat can be difficult and takes time. When you lose weight rapidly, you lose mostly water, protein, and electrolytes – not fat. How much should you weigh?
Your body weight is largely determined by genetics and depends on your body bod y frame and sex. Your ideal weight, or more correctly, body composition – (amount (amount of fat and amount of muscle) – also depends on your your sport. Determining your ideal competitive weight weight can be difficult. Charts and books are not good guides for athletes’ body weights because athletes are typically more muscular than average people. A muscular athlete will weigh more than a less muscular non-athlete of the same age and height. In some sports low body fat my be desirable, while in others it may be a disadvantage. Avoid comparing yourself to to others even in your own sport. They may feel comfortable comfortable and perform well weighing more or less than you you do. What is the best way to lose weight?
Eating less and exercising more is the best way to lose weight. Dehydration and fasting should be avoided. Although being overweight will hinder performance, performance, the effects of dehydration on performance can be far worse. Research has shown that fluid loss loss in excess of 23% body weight can hinder your performance by reducing your blood volume. This results in a decreased oxygen-tolerance.
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Fasting or severe foods restriction, even on a short-term sho rt-term basis, can be detrimental to performance and is not recommended for a variety of reasons. Optimal performance is best achieved when you body is healthy and well nourished. One of the body’s main fuel sources for sports activity is carbohydrate. Carbohydrate is stored in the body as muscle and liver glycogen. Fasting or food restriction, restriction, with or without exercise, depletes these glycogen stores. Your body will sputter like a car running out of o f gas if these stores get too low. Eating a large carbohydraterich meal several hours before competition will not help h elp a glycogen-depleted body because it can take up to 48 hours for these stores to be thought back to normal. Before beginning a weight loss program, program, assess your diet. Know the source of your calories. This can best be done by keeping a food food diary of everything you you eat and drink. For optimal performance, achieve your desired weight well before b efore the competition season and maintain it, avoiding weight seesaws. seesaws. Keep your carbohydrate intake intake on a daily basis. The following guidelines should help you in achieving your ideal competitive weight: 1. Monitor changes in your body composition through skin folds and girth measurements (distance around waist, waist, arm, leg, etc.) as well as weight. To do accurate, a person trained to take them must do skin fold measurements. measurements. Often, if you are on a strength and conditioning program you may maintain or even gain weight while decreasing your percent of body bod y fat because muscle tissue weighs more than fat tissue for the same volume. 2. Watch out for the fat fat in your diet. Fat has over twice as many calories as the same same amount of protein and carbohydrate. For example, two pats of margarine or butter on a baked potato will more than double the calories. Salad dressing, margarine, butter, and sour cream are almost all fat. 3. Learn to stop easting before you you are full. Many times it will take a while, perhaps 30 minutes or more, for your brain to get the message that your stomach is full. 4. The number of calories, numbers of meals snacks, snack s, and the time the food is eaten, as well as the types of food eaten while losing losin g weight will vary from person to person. Some people can lose weight easily and don’t need any help. For others, losing weight is very difficult. If you are having problems losing weight or even deciding if you you should lose weight, your personal or team physician can give you direction.
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Weight Gain--For Athletes In most instances, the the goal in gaining weight is to gain muscle, not fat. Two things you must do to gain muscle are: a) lift weights regularly re gularly and b) take in enough calories to support the muscle growth. Although not directly related related to weight training and dietary intake, getting enough sleep can be an important factor in your program to increase muscle weight. Weight Training Program:
Muscles are stimulated to grow only when progressive resistance is provided. Simply put, a muscle won’t grow unless it is challenged to lift more weight. When it becomes easy to lift a certain weight, you must increase increase that weight to stimulate stimulate further growth. Consult a certified strength/conditioning professional for specific recommendations for you appropriate weight training program and the rate of growth that’s reasonalble for you. Nutrition Program:
No nutrient, supplement or individual food is a “magic bullet” for increasing muscle mass. The nutritional foundation for weight gain is a well-balanced diet. Once this is achieved, the main focus needs to be eating more calories from a variety of foods in order to support the muscle growth. All the foods foods you eat provide provide calories. In fact, it requires at least 2,500 calories over your basal calorie requirement for for every pound of muscle you you gain. This means you need to add at least 300-400 extra calories each day to the amount you now eat to achieve steady weight gain. You can get these extra ex tra calories in several ways: 1. Increase your meal size by: •
•
Taking extra helpings Eating more food items. For example, instead of eating just a sandwich and milk, add a few side dishes and dessert.
2. Eat at least four times a day; more often if you can. Try not to skip skip breakfast. Most athletes achieve weight gain by b y making sure they don’t skip meals, and eating snacks between meals each day. (See chart for snack ideas) 3. Increase the calories in the foods you already eat. For example, add chocolate to milk, cheese or jelly to a bagel, raisins or sugar to cereal, cheese to a baked b aked potato, peanut butter to carrot sticks or dried fruit or nuts to yogurt. Adding extra calories can be hard when you’re busy with training, work, or school. It can become even more difficult when you’re trying to time your eating so you don’t have to eat e at too much before training. You can make it easier by planning ahead so you always have a snack handy, whether its in your gym bag, car ca r or locker. Being consistent with your meals and snacks is essential to your success in gaining muscle weight. This means you need to keep your calorie intake at an optimum level every ever y day- not just every other day or a few times a week. It is impossible to determine how many extra calories you’ll need to gain muscle. As a starting point, increase your calories slightly, monitor your body composition and increase or d ecrease food intake accordingly.
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Protein requirements usually increase during a weight gain phase. The Recommended Dietary Allowance (RDA) for protein is .8 gm/km of body bod y weight per day. Your protein needs during weight gain will, in most instances, be met b y consuming approximately 1.5-2.0 gm of protein per kilogram of body weight per day. For example, a 170 pound (77kg) athlete, during a weight gain phase may require about 150 grams of protein (77kg x 2 gm protein) per day. To get enough protein, you should include protein rich foods in your weight gain diet. (See table on Protein Content of Foods.) Body Composition:
The best method for monitoring whether the weight you are adding is fat or muscle is to measure percentage of body fat. Hydrostatic (underwater) weighing is a reliable and accurate option for determining body composition. If your percentage of body bo dy fat remains stable while your scale weight increases, muscle is being gained. On the other hand, if percentage percenta ge of body fat increases, it is likely that both fat and muscle are being b eing gained. A reasonable goal for muscle gain is ½ to 1 pound per week. You may find your rate of weight gain occurs occu rs more rapidly initially, then slows down. Although gaining muscle mass is largely dependent dependen t on your training program, remember that the rate of weight gain, amount and location of added muscle mass is influenced by gender, age, body type and other genetic factors.
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Snacks Fruit, Juice
Calories (Approx)
Banana (1)
105
Apple (1)
80
Grapes, American (1 cup)
60
Avocado (1 medium)
305
Raisins (1/2 cup)
217
Fruit Juice (8 ounces)
115-155
Bread, Cereal, Nuts
___________________________ ________________________ ___
Trail Mix (1/2 cup)
347
Pretzel, soft
145
Mixed nuts (1/2 cup)
438
Cereal, ready to eat (1 ounce)
90-140
Bagel, plain
160
Banana bread (1 slice)
190
Dairy Products_______________________________________________________________
Milk, 2% fat (1 cup)
122
Yogurt, lowfat (1 cup)
250
Ice Cream, reg 10% fat (1/2 cup)
130
Yogurt, frozen, lowfat (1 cup)
200
Sandwiches
_________________________________________________________________
Bread, 2 slices combined with: Peanut butter and Jelly (2 tbsp each)
404
Cheese, cheddar (2 ounces)
340
Turkey breast (3 ounces)
202
Ham, sliced (3 ounces)
277
Miscellaneous_________________________________________________________________
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Sustacal (8 ounces)
240
Ensure, ready to use (8 ounces)
240
Ensure-plus, high calories (8 ounces)
340
Gator pro (11 ounces)
360
Power Bar (1)
225
Nutri-Grain bar (1)
109
Rice Krispie bar (1)
226
Fig Newton (6 cookies)
360
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PROTEIN CONTENT OF FOODS Food
Protein (gms)
American Cheese (1 ounce)
6
Cheddar Cheese (1 ounce)
7
Milk, lowfat (1 cup)
8
Yogurt, lowfat (8 ounces)
9
Almonds (1/2 cup)
16
Beans, black (1/2 cup)
7.5
Mixed nuts (1/2 cup)
12
Peanut Butter (1 tbsp)
4.5
Refried beans (1/2 cup)
8
Baked potato, with skin (1)
4
Bread, wheat (2 slices)
5
Corn (1/2 cup)
2.5
Rice (1/2 cup)
3
Spaghetti, noodles, cooked (1 cup)
7
Tortilla, flour (1)
3
Beef, lean (3 ounces)
24
Egg (1)
6
Poultry (3 ounces)
21
Tuna (3 ounces)
24
Stimulants
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Paul R. Stricker, MD Vanderbilt Sports Medicine Center Nashville, TN
I.
Introduction *Stimulant use very common among athletes
*Examples include: caffeine, amphetamines, cocaine, OTC cold meds, and herbal supplements such as ma haung and ginseng. *High potential for abuse *Education Necessary to prevent unnecessary positive drug testing result, esp. from OTC meds or supplements. *Used by athletes due to positive effects on energy levels and ability to delay or mask fatigue *Stimulants exert both CNS and PNS effect *Athletes claim euphoria, increased aggression and confidence, decreased fatigue *proof is limited II.
Caffeine *Easily obtained; highly addictive, exerts both CNS and PNS effects •
Appears to have effects to spare glycogen gl ycogen utilization by increased lipolysis as well as to affect muscle contractility due to increased calcium permeability in the sarcoplasmic reticulum
•
CNS effect at 85-200 mg; Ergogencity at 250-350 mg
•
Banned levels in urine
•
Research o
Theories and enzyme effects
o
Pioneering work by Costill-metabolic theory
o
Conflicts and difficulties: caffeine taken up by all tissues, caffeine and its metabolites present simultaneously, individual variability in response
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*Recent research Increased endurance vs. placebo at various doses, running and cycling at 80-90 % Muscle glycogen utilization decreased, but sparing limited to first 15-20 Tablet form and coffee produce equal levels, but only tablet form is ergogenic Short term exercise (<20 min) positively affected, but more related to electrolyte balance and glucose availability effects from caffeine, not glycogen sparing Sprints (<90 sec) have inconclusive results Diuretic effect: caffeine appears to not have significant effect on hydration status
III.
Ginseng •
•
•
•
•
Americans spend over $6 billion on herbal products but only about 5% have actually been studied in scientific manner. Ginseng is second seco nd only to Gingko in purchases Popular with athletes because of ease of purchase Risk for positive drug testing due to its chemical structure being similar to pseudoephedrine Independent organizations such as the American botanical council, are involved in nonprofit education and research, and the ABC has been involved in large study of ginseng to evaluated products for quality The Herb Research Foundation provided only professional safety review program available in the U.S
Research * Yarnell, 1996 radomized, placebo, crossover study 8 subjects. 2 doses of American Ginseng used but for only one week. Bicycle ergometry used. No significant difference for time to exhaustion rate of perceived exertion, ex ertion, peak aerobic power, or shift in CHP/ lipid metabolism •
Riley et al, 1996: randomized, double blind, placebo controlled study using American ginseng for 8 weeks. Bicycle ergometry was used. NO significant difference found for max work performance, resting/exercise/recovery oxygen intake, respiratory exchange ratio, minute ventilation, heart rate, blood lactic acid levels, and perceived exertion. 100
•
IV.
Cautions include : small sample sizes, various preparations of ginseng have different effects, variations in individual response
Ma Haung •
active ingredients in this herb: ephedrine and pseudoephedrine
•
Risk for positive drug testing results
•
Very popular with athletes, but scant research exists
•
White et al, 1997 : 12 subjects ingested ma haung twice a day and vital signs monitored. Statistically significant rise in heart rate, but not blood pressure. No symptoms occurred. Cautions for use of this substance with stimulants. More longitudinal study with more subjects are necessary.
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