USF Football Strenght and Conditioning 2007

4/9/07 Dear Bull:

The summer program is a crucial 8-week program designed to build upon the foundation laid during the off-season. It is during these these summer months that our fate fate will be determined for the the upcoming season. Your teammates, coaches, and fans demand you give 110% effort this summer. Anything else will not be tolerated. Within this manual you will find the summer program outlined in detail for the months of May, June, and July. We will train upper body on Monday’s and Thursday’s. On Tuesday’s and Friday’s we will train lower body. Conditioning will follow each workout. It is important important you condition after your weight room room workout to take advantage of physiological principles. For those of you on campus lifting groups will be conducted at 7:00, 9:30, 1:00, and 2:30. The running groups will be 8:30 a.m. and 4:00 p.m. If you are off campus and cannot locate a training facility let me know as soon as possible. Total dedication and commitment is demanded. At the start of camp all players will be tested in Height, Weight, Body Fat %, Bench 225-Rep, Vertical Jump, Broad Jump, and 300 yard Shuttle. The team can only be as good as the the effort you put forth during the summer program. Take care this summer and good luck with with your efforts. efforts. If you have any questions, feel free to call myself or one of our Assistant Strength Coach’s Aaron Quarberg and Kaz Kazadi at (813) 974-7360.

Sincerely,

Ron McKeefery, MEd. CSCS, SCCC Assistant Athletic Director Head Strength and Conditioning Coach University of South Florida

4/9/07 Dear Bull:

The summer program is a crucial 8-week program designed to build upon the foundation laid during the off-season. It is during these these summer months that our fate fate will be determined for the the upcoming season. Your teammates, coaches, and fans demand you give 110% effort this summer. Anything else will not be tolerated. Within this manual you will find the summer program outlined in detail for the months of May, June, and July. We will train upper body on Monday’s and Thursday’s. On Tuesday’s and Friday’s we will train lower body. Conditioning will follow each workout. It is important important you condition after your weight room room workout to take advantage of physiological principles. For those of you on campus lifting groups will be conducted at 7:00, 9:30, 1:00, and 2:30. The running groups will be 8:30 a.m. and 4:00 p.m. If you are off campus and cannot locate a training facility let me know as soon as possible. Total dedication and commitment is demanded. At the start of camp all players will be tested in Height, Weight, Body Fat %, Bench 225-Rep, Vertical Jump, Broad Jump, and 300 yard Shuttle. The team can only be as good as the the effort you put forth during the summer program. Take care this summer and good luck with with your efforts. efforts. If you have any questions, feel free to call myself or one of our Assistant Strength Coach’s Aaron Quarberg and Kaz Kazadi at (813) 974-7360.

Sincerely,

Ron McKeefery, MEd. CSCS, SCCC Assistant Athletic Director Head Strength and Conditioning Coach University of South Florida

University of South Florida Strength & Conditioning Summer Manual 2007 Table of Contents I.

Calendar

II.

May Strength and Conditioning

III.

June Strength and Conditioning

IV.

July Strength and Conditioning

V.

Flexibility & Warm-Up

VI.

Strength Training Exercises a. b. c. d. e.

VII.

Olympic Lifting Lower Body Upper Body Core Development Percentage Charts

Speed, Agility, & Conditioning Protocols

VIII. Nutrition

University of South Florida Strength & Conditioning Summer Schedule

Monday, Tuesday, Thursday, & Friday

7:00-8:15 Lift (OL,TE, SP) 8:30-9:30 Run 9:30-10:45 Lift (DL, DE, LB) 1:00-2:15 Lift (Incoming Freshman) 2:30-3:45 Lift (WR, DB, QB, RB) 4:00-5:00 Run 5:30-6:30 7on7 Wednesday

1:00-2:15 Make-Up Lift 2:30-3:30 Make-Up Run 9:00-2:15 Extra Lifting Saturday

9:30-10:45 Make-Up Lift 10:45-11:45 Make-Up Run 9:30-12:00 Extra Lifting

MAY 2007 SUN

MON

TUES

WED

THURS

FRI

SAT

FINALS WEEK OPTIONAL LIFTING 8-2:00 P.M.

1

2

3

4

5

OFF-SEASON BREAK OPTIONAL WORKOUTS 8:00 A.M. - 2:00 P.M. OPTIONAL RUN 10:00 A.M. OFF

OFF

6

7

LIFT UPPER

OFF

8

9

LIFT LOWER

10

11

LIFT UPPER

12

LIFT LOWER

OFF

EXTRA LIFT 8:00-12:00 SUMMER A&C BEGIN

13

14

LIFT UPPER

OFF

15

16

LIFT LOWER

17

18

LIFT UPPER

19

LIFT LOWER

OFF

EXTRA LIFT 8:00-12:00

20

26 LIFT UPPER

MEMORIAL DAY

OFF

LIFT LOWER

HOLIDAY

SPEED DEVELOPMENT & EXTRA LIFT 8:00-12:00

AGILITY FIELD - AGILITY'S

POSITION WORK

5:30 7 ON 7

27

5:30p.m. 11on11

28

29

31

30

JUNE 2007 SUN

MON

TUES

WED

THURS

FRI

SAT LIFT LOWER

20X60yds.(9,8,7) EXTRA LIFT 10:00-12:00 SPEED SCHOOL 11:00

1

OFF

2

LIFT UPPER

LIFT LOWER

MAKE-UP LIFT 7:30

LIFT UPPER

LIFT LOWER

TRACK - 300'S


MAKE-UP RUN 8:30

SPEED DEVELOPMENT &

100 YARD SPRINT LADDER


5:30 7 ON 7

5:30 7 ON 7

ONLY TIMES

POSITION WORK

4X100,80,60,40,20,10

SPEED SCHOOL 11:00


5:30p.m. 11on11

3

4 LIFT UPPER

5

6

7

8

LIFT LOWER

MAKE-UP LIFT 7:30

LIFT UPPER

LIFT LOWER

SHUTTLE TEST


MAKE-UP RUN 8:30

SPEED DEVELOPMENT &

14 X 100'S (18,16,14)

5:30 7 ON 7

5:30 7 ON 7

ONLY TIMES

POSITION WORK

9

INTRAMURAL FIELD - 300

OFF


10

OFF

11

12

EXTRA LIFT 10:00-12:00 SPEED SCHOOL 11:00

5:30p.m. 11on11

13

14

15

LIFT UPPER

LIFT LOWER

MAKE-UP LIFT 7:30

LIFT UPPER

LIFT LOWER

TRACK - 200'S


MAKE-UP RUN 8:30

SPEED DEVELOPMENT &

30X40 (7,6,5)

5:30 7 ON 7

5:30 7 ON 7

ONLY TIMES

POSITION WORK

16


JUNE 2007 SUN

MON

TUES

WED

THURS

FRI

SAT LIFT LOWER

20X60yds.(9,8,7) EXTRA LIFT 10:00-12:00 SPEED SCHOOL 11:00

1

OFF

2

LIFT UPPER

LIFT LOWER

MAKE-UP LIFT 7:30

LIFT UPPER

LIFT LOWER

TRACK - 300'S


MAKE-UP RUN 8:30

SPEED DEVELOPMENT &



5:30 7 ON 7

5:30 7 ON 7

ONLY TIMES

POSITION WORK

4X100,80,60,40,20,10

SPEED SCHOOL 11:00


5:30p.m. 11on11

3

4

5

LIFT UPPER

6

7

8

LIFT LOWER

MAKE-UP LIFT 7:30

LIFT UPPER

LIFT LOWER

SHUTTLE TEST


MAKE-UP RUN 8:30

SPEED DEVELOPMENT &

14 X 100'S (18,16,14)

5:30 7 ON 7

5:30 7 ON 7

ONLY TIMES

POSITION WORK

9


OFF

11

OFF

12

13

14

15

LIFT UPPER

LIFT LOWER

MAKE-UP LIFT 7:30

LIFT UPPER

LIFT LOWER

TRACK - 200'S


MAKE-UP RUN 8:30

SPEED DEVELOPMENT &

30X40 (7,6,5)

5:30 7 ON 7

5:30 7 ON 7

ONLY TIMES

POSITION WORK


5:30p.m. 11on11

17

18

OFF

SPEED SCHOOL 11:00

5:30p.m. 11on11


10

19


20

16


21

22

23

LIFT UPPER

LIFT LOWER

MAKE-UP LIFT 7:30

LIFT UPPER

LIFT LOWER

TRACK - 200'S


MAKE-UP RUN 8:30

SPEED DEVELOPMENT &



5:30 7 ON 7

5:30 7 ON 7

ONLY TIMES

POSITION WORK

4X100,80,60,40,20,10

SPEED SCHOOL 11:00


5:30p.m. 11on11

24

25

26

27

28

29

30

JULY 2007 SUN

MON

TUES

LIFT UPPER

WED

THURS

LIFT LOWER

LIFT UPPER


10 X 60'S; 5 X 120'S; 10 X 60'S

FRI

SAT


OFF

SHUTTLE TEST

HOLIDAY

HOLIDAY

HOLIDAY

5:30 7 ON 7 5:30 7 ON 7

1

OFF

5:30 7 ON 7

2

3

4

5

6

LIFT UPPER

LIFT LOWER

MAKE-UP LIFT 7:30

LIFT UPPER

LIFT LOWER

GASSERS


MAKE-UP RUN 8:30

SPEED DEVELOPMENT &

10 X 60'S; 5 X 120'S; 10 X 60'S

2 FULL/6 HALF/10 CROSS

5:30 7 ON 7

ONLY TIMES

POSITION WORK

5:30 7 ON 7

5:30 7 ON 7


5:30p.m. 11on11

8

9 LIFT UPPER

10

11

7


12

13

LIFT LOWER

MAKE-UP LIFT 7:30

LIFT UPPER

LIFT LOWER


MAKE-UP RUN 8:30

SPEED DEVELOPMENT &

14 X 100'S (18,16,14)

ONLY TIMES

POSITION WORK


5:30p.m. 11on11

14


OFF

SHUTTLE TEST

5:30 7 ON 7

15

OFF

5:30 7 ON 7

16

17

18


19

TEST - HT, WT, % FAT

LIFT LOWER

TEST: B ROAD JUMP

LIFT LOWER

225 & VERTICAL

GASSERS

LIFT UPPER

14 X 100'S (18,16,14)

20

OFF

21

OFF

JULY 2007 SUN

MON

TUES

LIFT UPPER

WED

THURS

LIFT LOWER

LIFT UPPER


10 X 60'S; 5 X 120'S; 10 X 60'S

FRI

SAT


OFF

SHUTTLE TEST

HOLIDAY

HOLIDAY

HOLIDAY

5:30 7 ON 7 5:30 7 ON 7

5:30 7 ON 7

1

2

3

4

5

6

LIFT UPPER

LIFT LOWER

MAKE-UP LIFT 7:30

LIFT UPPER

LIFT LOWER

GASSERS


MAKE-UP RUN 8:30

SPEED DEVELOPMENT &

10 X 60'S; 5 X 120'S; 10 X 60'S

2 FULL/6 HALF/10 CROSS

5:30 7 ON 7

ONLY TIMES

POSITION WORK

5:30 7 ON 7

5:30 7 ON 7


5:30p.m. 11on11

OFF

8

9 LIFT UPPER

10

11

7


12

13

LIFT LOWER

MAKE-UP LIFT 7:30

LIFT UPPER

LIFT LOWER


MAKE-UP RUN 8:30

SPEED DEVELOPMENT &

14 X 100'S (18,16,14)

ONLY TIMES

POSITION WORK


5:30p.m. 11on11

14


OFF

SHUTTLE TEST

5:30 7 ON 7

15

OFF

5:30 7 ON 7

16

17

18

SPEED SCHOOL 11:00

19

TEST - HT, WT, % FAT

LIFT LOWER

TEST: B ROAD JUMP

LIFT LOWER

225 & VERTICAL

GASSERS

LIFT UPPER

14 X 100'S (18,16,14)

LIFT UPPER

4 FULL (45,43,41)

POSITION DRILLS

5:30 7 ON 7

5:30p.m. 11on11

5:30 7 ON 7

22

23

24

25


20

21

OFF

26

OFF

27

28

OPTIONAL LIFT 8:00-2:00

OFF

29

30

31

AUGUST 2007 SUN

MON

TUES

WED

THURS

FRI

SAT

OPTIONAL WORKOUTS 8:00-2:00

1

OFF

2

3

4

Report 10-3

Shuttle 11:00a.m.

8:30 Practice #2

8:30 Practice #3

8:30 Practice #4

8:30 Practice #5

8:30 Practice #6

Team Mtg 4-6

4:00 Practice #1

3 Full Gassers

3 Full Gassers

3 Full Gassers

8 1/2 Gassers

10:45 Off Lift #3

10:45 Off Lift #1

10:45 Def Lift #1

10:45 Off Lift #2

10:45 Def Lift #2

3:45 Practice #7

3:00 Media Day

4:00 Walk-Thru

4:00 Walk-Thru

4:00 Walk-Thru

8 1/2 Gassers

Orientation 8-10:15 5

6

7

8

9

10

11

8:30 Practice #8

8:30 Practice #9

8:30 Practice #11

8:30 Practice #12

8:30 Practice #14

8:30 Practice #15

9:00 Scrimmage #17

6 1/2 Gassers

3:45 Practice #10

12 Crossfields

3:45 Practice #13

14 Crossfields

3:45 Practice #16

3:00 RJ Walk Thru

10:45 Def Lift #3

6 1/2 Gassers

10:45 Team Lift #4

14 Crossfields

10:45 Team Lift #5

12 Crossfields

4:00 Walk-Thru

4:00 Walk-Thru 12

13

4:00 Walk-Thru 14

15

7:00am Make Up Shuttle

8:30 Practice #19

8:30 Practice #21

8:30 Practice #22

4:15 Practice #18

3:45 Practice #20

10 Crossfields

7:30 Scrimmage #23

10 Crossfields

10:45 Team Lift #6

6 Crossfields

16 11:00 Team Lift #7

17

18

8:30 Practice #25

Fan Appreciation

3:45 Practice #24

3:45 Practice #26

9:30 Pracice #27

6 Crossfields

6 Crossfields

2:30 RJ Walk Thur

AUGUST 2007 SUN

MON

TUES

WED

THURS

FRI

SAT

OPTIONAL WORKOUTS 8:00-2:00

1

OFF

2

3

4

Report 10-3

Shuttle 11:00a.m.

8:30 Practice #2

8:30 Practice #3

8:30 Practice #4

8:30 Practice #5

8:30 Practice #6

Team Mtg 4-6

4:00 Practice #1

3 Full Gassers

3 Full Gassers

3 Full Gassers

8 1/2 Gassers

10:45 Off Lift #3

10:45 Off Lift #1

10:45 Def Lift #1

10:45 Off Lift #2

10:45 Def Lift #2

3:45 Practice #7

3:00 Media Day

4:00 Walk-Thru

4:00 Walk-Thru

4:00 Walk-Thru

8 1/2 Gassers

Orientation 8-10:15 5

6

7

8

9

10

11

8:30 Practice #8

8:30 Practice #9

8:30 Practice #11

8:30 Practice #12

8:30 Practice #14

8:30 Practice #15

9:00 Scrimmage #17

6 1/2 Gassers

3:45 Practice #10

12 Crossfields

3:45 Practice #13

14 Crossfields

3:45 Practice #16

3:00 RJ Walk Thru

10:45 Def Lift #3

6 1/2 Gassers

10:45 Team Lift #4

14 Crossfields

10:45 Team Lift #5

12 Crossfields

4:00 Walk-Thru

4:00 Walk-Thru 12

13

4:00 Walk-Thru 14

15


8:30 Practice #19

8:30 Practice #21

8:30 Practice #22

4:15 Practice #18

3:45 Practice #20

10 Crossfields

7:30 Scrimmage #23

10 Crossfields

10:45 Team Lift #6

6 Crossfields

16 11:00 Team Lift #7

17

18

8:30 Practice #25

Fan Appreciation

3:45 Practice #24

3:45 Practice #26

9:30 Pracice #27

6 Crossfields

6 Crossfields

2:30 RJ Walk Thur

4:00 Walk-Thru 19

20


5:00 Walk Thru

21

22

24

CLASSES BEGIN - START INSEASON LIFTING SCHEDULE

Raging Bulls

Raging Bulls

Power & Skill

Raging Bulls

Power & Skill 26

23

Raging Bulls

Power Positions 27

28

29

30

31

25

University of South Florida Strength & Conditioning Summer 2007 Phase I Stretch Routine } Prior To Workout LSA, Foot Quickness, Plyometrics} Prior To Workout Monday Bench Press Db Incline Military Press Shoulder Complex Dips St. Bar Curls Core Grip Neck Lateral Flex Neck Flexion Weight

5 x Cycle 3 x 10-12 3 x 10-12 2 x 10-12 3 x 10-12 3 x 10-12 200 reps Cycle 2 x 12 1 x 12

Tuesday Hang Clean Squat Leg Curls Leg Ext. St. Legged Deadlift Lat Pulldown Abduction Calf Raise Core Grip Neck Lateral Flex Neck Extension

5 x Cycle 5 x Cycle 3 x 10-12 3 x 10-12 3 x 10-12 3 x10-12 1 x 10-12 1 x 10-12 200 reps Cycle 2 x 12 1 x 12

Thursday Push Jerk Incline Db Bench Shoulder Complex Tricep Pushdowns Alt Db Curls Core Grip Neck Lateral Flex Neck Flexion

5 x Cycle 5 x Circuit 3 x 10-12 2 x 10-12 3 x 10-12 3 x 10-12 200 reps Cycle 2 x 12 1 x 12

Friday Power Clean Single Leg Circuit Leg Curls Leg Ext. Shrugs Lat Pulldown Adduction Core Grip Neck Lateral Flex Neck Extension

5 x Cycle 3 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 3 x 10-12 1 x 10-12 200 reps Cycle 2 x 12 1 x 12

UNIVERSITY OF SOUTH FL ORIDA STRENGTH AND CONDITIONING 2007 SUMMER PHASE I

NAME:

MONDAY 4/30

Bench Press /

%

Range

67.5 70

%

Range

5

67.5

5

70

75

4

77.5 85

Db Incline Military Press 3xfront

Shoulder 3xside Complex 3xrear

Dips

St. Bar Curls Core Grip Neck Lat Flex Flex Neck Weight

WT

5/7

Reps

5/14

WT

Reps

%

Range

5

72.5

5

75

75

4

4

77.5

3

85

WT

5/21

Reps

%

Range

5

72.5

5

5

75

5

80

4

80

4

4

82.5

4

82.5

4

3

87.5

3

87.5

3

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

/ / / / / /

10-12 10-12 10-12

/ / / / / /

3xfront

10-12

3xside

10-12

3xrear

10-12

/ / / / / /

/ / / / / /

3xfront

10-12

3xside

10-12

3xrear

10-12

/ / / / / /

3xfront

10-12

3xside

10-12

3xrear

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

200

200

200

200

10-12

10-12

10-12

10-12

MR

10-12

Lat Flex

10-12

Flex

10-12

MR

Lat Flex

10-12

Flex

10-12

Reps

/ / / / / /

/ / / / / /

10-12

/ / / / / /

10-12

10-12

WT

MR

Lat Flex

10-12

Flex

10-12

%

Range

MR

TUESDAY 5/1

Hang Clean /

Squat /

%

Range

55

5/8

WT

Reps

%

Range

5

55

57

5

60 62

5/15

WT

Reps

WT

5/22

%

Range

Reps

5

57

5

57

5

57

5

60

5

60

5

5

60

5

62

5

62

5

5

62

5

65

5

65

5

65

5

65

5

67

5

67

5

55

5

57

5

57

5

60

5

57

10

60

10

60

8

62

8

60

10

62

10

62

8

65

8

62

10

65

10

65

8

67

8

65

10

67

10

67

8

70

8

10-12

8-10

8-10

8-10

10-12

8-10

8-10

8-10

10-12

8-10

8-10

8-10

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

Abduction

10-12

10-12

10-12

10-12

Calf Raise

10-12

10-12

10-12

10-12

200

200

200

200

Leg Curls

Leg Ext St. Legged Deadlift Lat Pulldown

Core Grip Neck Lat Flex EXT Neck

2x:60

2x:60

10-12 10-12

MR

Lat Flex

10-12

EXT

10-12

2x:60

MR

Lat Flex

10-12

EXT

10-12

WT

2x:60

MR

Lat Flex

10-12

EXT

10-12

MR

Reps

M E D I C A L / O R T H O P E D I C :

UNIVERSITY OF SOUTH FLORIDA STRENGTH AND CONDITIONING 2007 SUMMER PHASE I

NAME:

THURSDAY 5/3

Push Jerk /

Incline /

%

Range

50 52 60 60 70 72 75 77 80

5 5 5 5 5 5 5 5 5

Db Bench Shoulder Complex

Reps

%

Range

50 52 60 60 70 72 75 77 80

5 5 5 5 5 5 5 5 5

5/17

WT

Reps

%

Range

57 60 62 62 70 72 75 77 80

5 5 5 5 5 5 5 5 5

5/24

WT

Reps

%

Range

57 60 62 62 70 72 75 77 80

5 5 5 5 5 5 5 5 5

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

Alt Db Curls

Core Grip Neck Neck

WT

10-12

Tricep Pushdown

5/10

/ / / /

/ / / /

/ / / /

10-12 10-12

/ / / /

/ / / /

10-12 10-12

/ / / /

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

200

200

200

200

10-12

FLEX

10-12

10-12

MR

Lat Flex

10-12

FLEX

10-12

10-12

MR

Lat Flex

10-12

FLEX

10-12

/ / / /

/ / / /

10-12

10-12

10-12

Reps

10-12

10-12

Lat Flex

WT

10-12

MR

Lat Flex

10-12

FLEX

10-12

MR

FRIDAY 5/4

Power Clean /

%

Range

55

5 5 5 5 5

65 67 70 72

Single STEP Leg SL SQU Circuit LUNGE

Leg Curls

Leg Ext

Shrugs

Lat Pulldown

Adduction

Core Grip Neck Neck

10-12 10-12 10-12

5/11 WT

Reps

%

Range

65

75

5 5 5 5 5

STEP

10-12

SL SQU

10-12

LUNGE

10-12

67 70 72

/ / / / / /

/ / / / / /

5/18

WT

Reps

%

Range

67

77

5 5 5 5 5

STEP

10-12

SL SQU

10-12

LUNGE

10-12

70 72 75

/ / / / / /

/ / / / / /

5/25

WT

Reps

%

Range

70

80

5 5 5 5 5

STEP

10-12

SL SQU

10-12

LUNGE

10-12

72 75 77

/ / / / / /

/ / / / / /

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

200

200

200

200

2x:60

2x:60

2x:60

2x:60

Lat Flex

10-12

EXT

10-12

MR

Lat Flex

10-12

EXT

10-12

MR

Lat Flex

10-12

EXT

10-12

MR

Lat Flex

10-12

EXT

10-12

WT

Reps

/ / / / / /

/ / / / / /

MR


University of South Florida Strength & Conditioning Conditioning Schedule th Week of April 30

Monday PNF Stretch Warm-Up: A Walks/A Skips B Walks/B Skips Glute Lunge/Hip Backpedal/Quick Carioca Power Carioca Anaerobic Conditioning: 300’s 2 x 300 yds. (58,55,53) Rest 2:15 Break 8 Minutes 300’s 2 x 300 yds. (58,55,53) Rest 2:15 Backpedal 2 x 50 yds

Thursday

2 x 20 yds 2 x 20 yds 2 x 20 yds 2 x 20 yds 2 x 20 yds.

Lateral Speed & Agility: 4 Corner 2 x 3 Drills 3 Cone Wheel 2 x Rt & Lt 5-10-5 2 x Rt & Lt Rest 3:00 Minutes Straight Ahead Speed: Sprint Ladder 1 x 40 yds


Speed Development Station 1 – Tech and Start Station 2 – Overload Station 3 – Overspeed

4 Mins. 4 Mins. 4 Mins.

Position Drills: 10 Minutes

Tuesday PNF Stretch Warm-Up: A Walks/A Skips B Walks/B Skips Glute Lunge/Hip Backpedal/Quick Carioca Power Carioca

PNF Stretch Warm-Up: A Walks/A Skips B Walks/B Skips Glute Lunge/Hip Backpedal/Quick Carioca Power Carioca

Friday


PNF Stretch Warm-Up: A Walks/A Skips B Walks/B Skips Glute Lunge/Hip Backpedal/Quick Carioca Power Carioca Anaerobic Conditioning: 60’s 6 x 60 yds (9,8,7) Rest 2:00 minutes 60’s 6 x 60 yds (18,16,14)


University of South Florida Strength & Conditioning Conditioning Schedule th Week of May 7

Monday PNF Stretch Warm-Up: A Walks/A Skips B Walks/B Skips Glute Lunge/Hip Backpedal/Quick Carioca Power Carioca

Thursday


Anaerobic Conditioning: 200’s 3 x 200 yds. (36,33,31) Rest 1:30 Break 8 Minutes 200’s 3 x 200 yds. (36,33,31) Rest 1:30 Backpedal 2 x 50 yds






Tuesday Friday PNF Stretch Warm-Up: A Walks/A Skips B Walks/B Skips Glute Lunge/Hip Backpedal/Quick Carioca Power Carioca Lateral Speed & Agility: 4 Corner 2 x 3 Drills 3 Cone Wheel 2 x Rt & Lt 5-10-5 2 x Rt & Lt Rest 3:00 Minutes Straight Ahead Speed: Sprint Ladder 2 x 20 yds




Anaerobic Conditioning: 100 yd Sprint Ladder (620yds) 2x100,80,60,40,20,10


Monday PNF Stretch Warm-Up: Warm-Up: A Walks/A Skips B Walks/B Skips Glute Lunge/Hip Backpedal/Quick Carioca Power Carioca

Thursday








Tuesday PNF Stretch Warm-Up: Warm-Up: A Walks/A Skips B Walks/B Skips Glute Lunge/Hip Backpedal/Quick Carioca Power Carioca

PNF Stretch Warm-Up: Warm-Up: A Walks/A Skips B Walks/B Skips Glute Lunge/Hip Backpedal/Quick Carioca Power Carioca

Friday


PNF Stretch Warm-Up: Warm-Up: A Walks/A Skips B Walks/B Skips Glute Lunge/Hip Backpedal/Quick Carioca Power Carioca Anaerobic Conditioning: 100’s 5 x 100 yds (18,16,14) Rest 1:30 minutes 100’s 5 x 100 yds (18,16,14)


University of South Florida Strength & Conditioning Conditioning Schedule st Week of May 21


Thursday











Anaerobic Conditioning: 100 yd Sprint Ladder (620yds) 2x100,80,60,40,20,10

University of South Florida Strength & Conditioning Summer 2007 Phase II Stretch Routine } Prior To Workout LSA, Foot Quickness, Plyometrics} Prior To Workout Monday Push Jerk Bench Press Hammer Iso Row Db Incline Pull-Ups Pec Flyes Reverse Hypers St. Bar Curls Tricep Push Downs Core Grip Neck Lateral Flex Neck Extension Weight

4 x Cycle 5 x Cycle 3 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 3 x 10-12 2 x 10-12 200 reps Cycle 2 x 12 1 x 12

Thursday Power Clean Tech. CG Bench or Incline Iso Pulldown Athletic Movement Cable Flyes Hyperextensions Athletic Movement Hammer Curls Dips Athletic Movement Core Grip Neck Lateral Flex Neck Extension

4 x Cycle 5-4 x Cycle 2 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 200 reps Cycle 2 x 12 1 x 12

Tuesday Power Clean Hammer V Squat Leg Ext. Athletic Movement Romanian Deadlift Step-Ups Athletic Movement Military Press Hammer Rear Delt Upright Row Abduction Calf Raise Core Grip Neck Lateral Flex Neck Flex

5 x Cycle 2 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 1 x 10-12 1 x 10-12 200 reps Cycle 2 x 12 1 x 12

Friday Jammer Squat Single Leg Squat Leg Press St. Leg Hip Ext. Lunges Db Military ABC’s Shrugs Adduction Calf Raise Core Grip Neck Lateral Flex Neck Flex

4x5 5 x Cycle 2 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 2 x 10-12 1 x 26 2 x 10-12 1 x 10-12 1 x Burnout 200 reps Cycle 2 x 12 1 x 12

UNIVERSITY OF SOUTH FLORIDA STRENGTH AND CONDITIONING 2007 SUMMER PHASE II

NAME:

MONDAY 5/28

Push Jerk

Bench Press /

%

Range

52 55

%

Range

Range

5

55

5

57

60

5

60

Range

5

57

5

60

5

60

5

5

62

62

5

5

65

5

67

5

62

5

5

65

5

67

55

10

5

57

10

60

10

62

10

60 65

8

65

8

70

5

75

5

5

70

5

75

5

80

5

70

5

75

5

85

4

80

4

70

5

75

5

85

3

80

3

Neg

2/6

MAX

Pull-Ups

Pec Flyes Rev. Hypers

St. Bar Curls TPD's Core Grip Neck Lat Flex Neck FLEX Weight

WT

Reps

WT

6/18 %

Db Incline

Reps

6/11 %

Hammer Iso Row

WT

6/4

Reps

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

200

200

200

200

10-12

10-12

10-12

10-12

10-12 10-12

MR

Lat Flex

10-12

FLEX

10-12

MR

Lat Flex

10-12

FLEX

10-12

MR

Lat Flex

10-12

FLEX

10-12

Reps

%

Range

WT

Reps

MR

TUESDAY 5/29

Power Clean /

%

Range

55

%

Range

5

57

57

5

60

5

62 65

VSquat

WT

6/5 Reps

6/12

WT

Reps

WT

6/19

%

Range

5

60

3

62

3

60

5

62

3

65

3

62

5

65

3

67

3

5

65

5

67

3

70

3

5

67

5

70

3

72

3

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

Hammer Rear Delt

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

Upright Row

10-12

10-12

10-12

10-12

10-12

10-12

10-12

Leg Ext

WT

Ath Mov't

RDL's Step-Ups Ath Mov't

Military Press

ABD

10-12

Calf Raise

Core Grip Neck Neck

MR

10-12

10-12

Lat Flex EXT

10-12

10-12

10-12

MR

10-12

10-12

200

200

200

200

2x:60

2x:60

2x:60

10-12

Lat Flex

MR

EXT

Lat Flex

10-12

10-12

MR

EXT

Lat Flex

10-12

10-12

MR

10-12

2x:60 10-12

MR

MR

EXT

10-12

10-12

MR

Reps


UNIVERSITY OF SOUTH FLORIDA STRENGTH AND CONDITIONING 2007 SUMMER PHASE II

NAME:

THURSDAY 5/31

Power Clean Tech

%

Range

DEAD

5 5 5 5 8 8 8 8 8

LIFT

57

Bench 40 /

57 57 57 57

Iso Lat Pulldown

6/7

WT

Reps

%

Range

5 5 5 5 6-8 6-8 6-8 6-8

DEAD

SHRUG

Incline

6/14

WT

Reps

%

Range

HIGH

PULL

5 5 5 5 10 10 10 10

57 57 57 57

6/21

WT

Reps

%

Range

DROP

CLEAN

5 5 5 5 4-6 4-6 4-6 4-6

Incline

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

WT

Reps

Ath. Mov't

Cable Flyes Hyper Ext. Ath. Mov't

Hammer Curls

Dips Ath. Mov't

Core Grip Neck Neck

Lat Flex FLEX

200

200

200

200

10-12

10-12

10-12

10-12

Lat Flex

10-12

MR

10-12

FLEX

Lat Flex

10-12

MR

10-12

FLEX

Lat Flex

10-12

10-12

MR

10-12

FLEX

Reps

%

Range

67

5 5 5 5 5 8 8 8 8

10-12

MR

FRIDAY 6/1 %

Range

60

5 5 5 5 5 10 10 10 10

Jammer

65

Squat

65 65 65

6/8

WT

Reps

%

Range

62

5 5 5 5 5 10 10 10 10

67 67 67 67

6/15

WT

Reps

%

Range

65

5 5 5 5 5 8 8 8 8

70 70 70 70

WT

6/22

75 75 75 75

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

Leg Press

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

St. Leg Hip Ext

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

Leg

Lunges

Db Military ABC's Shrugs Adduction

10-12

Calf Raise

Core Grip Neck Neck

MR

10-12

10-12

Lat Flex EXT

10-12

MR

10-12

10-12

200

200

200

200

2x:60

2x:60

2x:60

10-12

Lat Flex

MR

EXT

Lat Flex

10-12

10-12

MR

EXT

Lat Flex

10-12

10-12

MR

10-12

2x:60 10-12

MR

10-12

WT

MR

EXT

10-12

10-12

MR

Reps



Monday

Thursday

Holiday – No Conditioing Optional Jog 20-30 mins.






Tuesday PNF Stretch Warm-Up: A Walks/A Skips B Walks/B Skips Glute Lunge/Hip Backpedal/Quick Carioca Power Carioca Lateral Speed & Agility: 4 Corner 2 x 3 Drills 3 Cone Wheel 2 x Rt & Lt 5-10-5 2 x Rt & Lt Rest 3:00 Minutes Straight Ahead Speed: Sprint Ladder 2 x 40 yds

Friday




University of South Florida Strength & Conditioning Conditioning Schedule th Week of June 4


Thursday







Friday Tuesday PNF Stretch Warm-Up: A Walks/A Skips B Walks/B Skips Glute Lunge/Hip Backpedal/Quick Carioca Power Carioca Lateral Speed & Agility: 4 Corner 2 x 3 Drills 3 Cone Wheel 2 x Rt & Lt 5-10-5 2 x Rt & Lt Rest 3:00 Minutes Straight Ahead Speed: Sprint Ladder 2 x 40 yds




Anaerobic Conditioning: 100 yd Sprint Ladder (620yds) 2x100,80,60,40,20,10 Rest 5 Minutes 100 yd Sprint Ladder (620yds) 2x100,80,60,40,20,10 (18,16,14)



Thursday


Test Preparation: 300 Yd Shuttle 5 x 60 yds Rest 90 Sec. 300 Yd Shuttle 5 x 60 yds Rest 5 minutes (Those who don’t pass) 300 Yd Shuttle 5 x 60 yds







Friday






Thursday










Friday






Thursday










Friday




Anaerobic Conditioning: 100 yd Sprint Ladder (620yds) 2x100,80,60,40,20,10 Rest 5 Minutes 100 yd Sprint Ladder (620yds) 2x100,80,60,40,20,10 (18,16,14)

University of South Florida Strength & Conditioning Summer 2007 Phase III Stretch Routine } Prior To Workout LSA, Foot Quickness, Plyometrics} Prior To Workout Monday Snatch Bench Press Pec Flyes Hyperextensions Hammer Iso Row Plyo Push Up Negative Pull-Ups Tricep Push Downs St. Bar Curls Core Grip Neck Lateral Flex Neck Extension Weight

4 x Cycle 5 x Cycle 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 200 reps Cycle 2 x 12 1 x 12

Tuesday Power Clean Leg Ext. Hammer V Squat Athletic Movement Glute Ham Step-Ups Athletic Movement Hammer Rear Delt Upright Row Military Press Abduction Calf Raise Core Grip Neck Lateral Flex Neck Flex

5 x Cycle 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 1 x 8-10 1 x 8-10 200 reps Cycle 2 x 12 1 x 12

Thursday Power Clean Tech. CG Bench or Incline Dips Cable Flyes Athletic Movement Reverse Hypers Hammer Curls Hammer Pullover Athletic Movement Core Grip Neck Lateral Flex Neck Extension

4 x Cycle 5-4 x Cycle 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 200 reps Cycle 2 x 12 1 x 12

Friday Jammer Squat Single Leg Squat St. Leg Hip Ext. Lunges Leg Press Cable High Row Shrugs Db Military Adduction Calf Raise Core Grip Neck Lateral Flex Neck Flex

4x5 5 x Cycle 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 1 x 8-10 1 x Burnout 200 reps Cycle 2 x 12 1 x 12

UNIVERSITY OF SOUTH FLORIDA STRENGTH AND CONDITIONING 2007 SUMMER PHASE III NAME: MONDAY 6/26

Snatch

Bench Press /

%

Range

52 55

WT

7/3 Reps

%

Range

5

55

5

57

60

5

60

5

67 70

7/10

WT

Reps

%

Range

5

57

5

60

62

5

62

5

10

67

5

65

70

4

72 82

WT

7/17 Reps

%

Range

5

60

5

5

62

5

65

5

67

5

65

5

67

5

10

67

10

67

10

5

70

5

75

4

70

4

85

3

87

3

4

85

3

95

2

95

2

3

95

2

105

1

105

1

Neg

2/6

Max

Neg

2/4

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

Hammer Iso Row

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

Chest Plyo

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

Back Negative

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

200

200

200

200

Pec Flyes

Hyper Ext.

TPD's St. Bar Curls Core Grip Neck Lat Flex Neck FLEX Weight

10-12 10-12 10-12

10-12

MR MR

Lat Flex

10-12

FLEX

10-12

10-12

MR MR

Lat Flex

10-12

FLEX

10-12

WT

Reps

10-12

MR MR

Lat Flex

10-12

FLEX

10-12

Reps

%

Range

MR MR

TUESDAY 6/27

Power Clean /

%

Range

72 75

WT

7/4 Reps

%

Range

3

77

3

80

77

3

80 82

7/11

WT

Reps

WT

7/18

%

Range

3

80

3

80

3

3

82

2

87

2

82

3

85

2

95

1

3

85

2

87

1

100

1

3

87

2

90

1

105

1

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

Hammer Rear Delt

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

Upright Row

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

Military Press

8-10

8-10

8-10

8-10

8-10

8-10

8-10

Leg Ext V-Squat

WT

Ath Mov't

Glute Ham StepUps Ath Mov't

ABD

10-12

MR

10-12

MR

10-12

8-10

MR

10-12

Calf Raise

10-12

10-12

10-12

Core Grip Neck Neck

200

200

200

200

2x:60

2x:60

2x:60

2x:60

Lat Flex EXT

10-12

10-12

MR MR

Lat Flex EXT

10-12

10-12

MR MR

Lat Flex EXT

10-12

10-12

MR

10-12

MR MR

Lat Flex EXT

10-12

10-12

MR MR

Reps


UNIVERSITY OF SOUTH FLORIDA STRENGTH AND CONDITIONING 2007 SUMMER PHASE III NAME: THURSDAY 6/29 %

High Power Pulls Clean Tech 60 60 60 60 60

Bench 40

Dips Cabl;e Flyes

WT

7/6 %

Range

5 5 5 5

Hang Clean

8 8 8 8 8

Incline 82

Range

Reps

7/13

WT

Reps

%

Range

3 3 3 3

Hang Clean

4 4 4 4

60 60 60 60

WT

7/20 Reps

%

Range

3 3 3 3

Power Shrug

5 5 5 5

10 10 10 10

Incline 87

3 3 3 3

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

10-12

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

WT

Reps

Ath Mov't

Rev. Hypers Hammer Curls

Hammer Pullover Ath Mov't

Core Grip Neck Neck

Lat Flex FLEX

200

200

200

200

10-12

10-12

10-12

10-12

10-12 10-12

MR MR

Lat Flex

10-12

FLEX

10-12

MR MR

Lat Flex

10-12

FLEX

10-12

MR MR

Lat Flex

10-12

FLEX

10-12

Reps

%

Range

MR MR

FRIDAY 6/30

Jammer

%

Range

52

%

Range

5

55

55

5

60

5

60 70 72

Squat

77 77 77

Single Leg Squat

St. Leg Hip Lunges

Leg Press Cable High Row

Shrugs Db Military Adduction

Core Grip Neck Neck

WT

7/7 Reps

Range

5

57

5

60

5

57

5

60

5

62

5

62

5

65

5

67

5

5

62

5

65

5

67

5

5 5 5 5 5

72

5 5 5 5 5

75

5 5 4 4 3

67

5 5 4 4 3

75 80 80 80

82.5

82.5

82.5

75 85 85 85

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

8-10

MR

10-12

10-12

MR

10-12

200

2x:60 10-12

77

WT

8-10

200

EXT

Reps

7/21

%

10-12

Lat Flex

7/14

WT

2x:60

MR MR

Lat Flex EXT

10-12

10-12

MR

10-12

200

Lat Flex EXT

10-12

10-12

MR

200

2x:60

MR MR

WT

2x:60

MR MR

Lat Flex EXT

10-12

10-12

MR MR

Reps


University of South Florida Strength & Conditioning Conditioning Schedule nd Week of July 2


Wednesday



PNF Stretch Warm-Up: Align Heels 2 x 20 yds Butt Kicks 2 x 20 yds Shuffle 2 x 20 yds Carioca 2 x 20 yds Backpedal 2 x 20 yds Hard 10 2 x 20 yds Anaerobic Conditioning: 60’s 10 x 60 yds (9,8,7)

Rest 3:00 minutes 120’s 5 x 120 yds (19,17,16)


Thursday

Tuesday PNF Stretch Warm-Up: A Walks/A Skips B Walks/B Skips Glute Lunge/Hip Backpedal/Quick Carioca Power Carioca Lateral Speed & Agility: 4 Corner 2 x 3 Drills 3 Cone Wheel 2 x Rt & Lt 5-10-5 2 x Rt & Lt Rest 3:00 Minutes Position Drills: 20 Minutes

Holiday – No Conditioning Optional Jog 20-30 Mins.


University of South Florida Strength & Conditioning Conditioning Schedule th Week of July 9


Thursday


Anaerobic Conditioning: Gassers x 2 (45,43,41) Rest 1:00 minute Half Gasser x 6 (20,18,16) Rest 2:00 minutes Crossfield x 10 (10,9,8)








PNF Stretch Warm-Up: A Walks/A Skips B Walks/B Skips Glute Lunge/Hip Backpedal/Quick Carioca Power Carioca Anaerobic Conditioning: 60’s 10 x 60 yds (9,8,7)




University of South Florida Strength & Conditioning Conditioning Schedule th Week of July 16


Thursday


Test Preparation: 300Yd Shuttle 5 x 60 yds Rest 90 Sec. 300 Yd Shuttle 5 x 60 yds. Rest 5 Minutes (Those who don’t pass) 300 Yd Shuttle 5 x 60 yds.







Friday




University of South Florida Strength & Conditioning Conditioning Schedule rd Week of July 23


Wednesday




Anaerobic Conditioning: Gassers x 4 (45,43,41)




Thursday




University of South Florida Strength and Conditioning Warm-Up & Stretch Protocols WARM-UP Dynamic Warm-up * See Speed Development for descriptions A Walks A Skips B Walks B Skips Glute Medius Lunge •

•

•

•

•

•

•

•

Walking Hip Backpedal Quick Carioca Power Carioca

•

PARTNER STRETCH •

Stretch Routine Rt. Quad – Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6 Lt. Quad - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6 Partner Up Rt. Calf - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6 Rt. Hamstring - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6 Rt. Hip - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6 Lt. Calf - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6 Lt. Hamstring - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6 Lt. Hip - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6 Rt. Leg Over - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6 Lt. Leg Over - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6 Groin - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6 Low Back - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6 Switch Partners Repeat Above • • • • • • • • • • • • • • •

PRE GAME STRETCH • • • • • • •

Standing Hamstring – Rt over Lt. Standing Hamstring – Lt. over Rt. Standing V Hamstring – Rt Ankle Standing V Hamstring – Lt. Ankle Standing V Hamstring – Both Ankles Groin – Right Groin – Left

STRETCH •

Stretch Formation Running Backs on the 10 yard line in the middle of the field circled around RB coach Defensive Backs on the 20 yard line left hash circled around DB coach Wide Receivers and Quarterbacks on the 20 yard line right hash circled around WR coach Line Backers on the 30 yard line left hash circle around LB coach Tight Ends and Special Teams on the 30 yard line right hash circled around TE coach Defensive Line on the 40 yard line left hash circled around DL coach Offensive Line on the 40 yard line right hash circled around OL coach •

• •

• •

• •

Core Routines Routine #8: (Theraball Workout) x2

Routine #1:

Bicycles Jackknifes/pikes (2 second hold) Side pillar Jackknifes/pikes (2 sec hold) Side pillar Jackknifes/pikes (2 sec hold) Front pillar

x1 min x15 x45 second x15 x45 second x15 x1 min

Routine #2: (MedBall solo workout)

Reach ups Side touches Sit ups Alternating sit ups

x30 x60 x30 x30e

Routine #3:

Flutter kicks Rollups Supermans Crunches w/ 1leg in/1leg out Supermans Rollups Supermans

x80 x20 x20 x25 each way x20 x20 x20

Routine #4:

Alternating jackknifes/pikes Reach ups Bicycles Crunch holds (5 sec each rep) Alternating supermans

x20e x50 x40 3x15 3x15e

Routine #6:

Crunches Bicycles Oblique crunches 10sec negative crunches 10 sec negative oblique crunches Reverse hypers

x25 x50 x25e x15 x15e 2x25

Routine #7: (Theraball Workout)

Sit

2 50

x30 x15e x15 x30 x15

Routine #9:

Partner MB Side Throws x20e Theraball MB Throws (1arm catches) x30 each Super Slow Crunch x10 (30sec each) Routine #10: (Lower Abs)

Hanging Knee Ups Quadrapeds Hanging Twist Knee Ups

x3 x30 x15e x15e

Routine #11: (Lower Abs)

Special 40's with circles Belly Jacks Special 40's with figure 8's Belly Jacks Leg Throw Downs Belly Jacks Leg Throw Downs

x20 x20 x30 x20 x30

Routine #12: (Lower Abs)

Special 40's with circles Theraball Jackknifes x25 Special 40's with figure 8's Theraball Alternating Side Jackknifes x15e

Routine #5: (MedBall Partner Workout) x2

Seated side throws x30e Overhead situp throw x30 Back extensions hold light MB overhead

Crunches Diagonal Chops Reverse Hypers Reach Ups Reverse Hypers

Routine #13:

x15

(Standing MB Throws into wall) x3 Forward Facing Side Throws (alternating sides) x15e Reverse Side Over Shoulder Throw x10e Overhead Throw Crunch x20 Routine #14: (Standing)

Diagonal Chops Twists Woodchoppers

x3 x15e x15e x20

A l t e r n a t i n g J a c k k n i f e s / P i k e s

Step 1

Step 2

Start

Step 1

Step 2

Step 3

Finish

Start

B a l l Ta p s

Belly Jacks

Bicycles

Start

Step 1

Step 2

Right

Left

Crunches

Standard

Crunches with 1 Leg I n - 1 Leg Out

Start

Finish - Alternate Legs

Crunches wit h Ball Taps

Start

Tap Between Legs

Tap Behind Head

Step 1

Step 2

Dead Bugs

Start

Elevated Crunches

Without ball/weight

H a n d -To e C r u n c h

With ball/weight

Flutter Kicks

Start

Step 1

Finish

Hanging Knee Ups

Start

Progression: With Straight Legs full ROM

Step 1

Step 2

H a n g i n g K n e e U p s Variation: Hanging Rotating Knee Ups

Start

Jackknifes/Pikes

Finish

Start

Leg Throwdowns

Finish

Start

L-Overs

Finish

Start

MB Forward Facing Side Throws

Start

MB Overhead Sit Up Throw

Finish

Start

MB Overhead Throw Crunch

Start

Finish

MB Reverse Side Over Shoulder Throw

Finish

MB Seated Chest Throw

Step 1

Start

Oblique Crunches

MB Seated Side Throw

Start

Pillars

Finish

Finish

Start

Finish

Quadraped

Start

Start

Finish

Reach Ups with feet flat

Start

Finish

Start

Step 1

Finish

Step 1

Finish

Roaches

R o a c h e s w i t h a Tw i s t

Start

Roll-Ups

Side Sit Ups with Taps (use ball/plate)

Start

Tap To One Side (Alternate)

Side Pillars

Start

Special 40's

Start

Step 1: 10 Roll Ups

Step 2: 10 circles/figure 8's to the left then 10 to the right

Step 3: 10 more Roll Ups

Standing Diagonal Chops

Start

Finish

S t a n d i n g Tw i s t s

Start

Finish

Standing Woodchoppers

Start

Supermans

Finish

Finish

Theraball Diagonal Chop

Finish

Start

Theraball Jackknifes

Step 1

Start

Finish

Variations: (a) T-Ball Single Leg (SL) Jackknifes and (b) T-Ball Rotational Jackknifes

(A) Start

Finish

(B ) Start

Finish

Theraball MB 1 Arm Throw Sit Up

Start

Finish

Theraball Pikes

Start

Step 1

Step 3

Finish

Theraball Reverse Crunch

Step 2

Theraball Reverse Hyper

Start

Finish

Theraball Roll Ups with Twist

Start

Step 1

Step 3

Finish

V - C r u n c h e s

Start

Crunch with leg hold

Step 2

University of South Florida Strength & Conditioning

Speed Development

Speed is the ability to move the body or parts of the body through the required range of motion in the least amount of time or to solve specific movement tasks in the shortest possible time. Sprint performance is developed by training for: Technique, Stride Length, Stride Frequency. At South Florida you will always train to develop speed. This summer our speed development program will be conducted on Monday’s and Thursday’s. The workout begins with the team performing our flexibility routine and dynamic warm-up, and then is split into three groups. Each group works a different component of speed and last for four minutes. The groups rotate between each station. Below you will find our set up and detailed descriptions of the exercises. Monday/Thursday

Team Flexibility Routine Team Dynamic Warm-Up A-Walks/A-Skips – 2x20yds. B-Walks/B-Skips – 2x20yds Glute Medius Lunge/Walking Hip 2x20yds Elongated Backpedal/Quick Carioca 2x20yds Power Carioca Right/Left 2x20yds • • • • •

3 Stations Group 1 – Starts & Acceleration/Technique (4 minutes) 3 pt. Sprinter Start – 4 x10yds. Pick one of the following drills: Seated/Standing Push-Up Starts Lean Falls Wall Sprints • • • •

Group 2 – Overspeed (4 minutes) Pick one of the following: Speed Ladder Downhill Runs Bungee Load Releases • • • •

Group 3 – Overload (4 minutes) Pick one of the following drills: Uphill Runs Sled Pulls Towing Harnesses Parachutes • • • •

TECHNIQUE Technique Training Exercises: A Walks Walk coordinating your right arm with left leg and vice versa. Strict attention is paid to maintaining a 90 degree angle with your elbow, knee, and ankle. A Skips Skip coordinating your right arm with left leg and vice versa. Strict attention is paid to maintaining a 90 degree angle with your elbow, knee, and ankle. B Walks Perform a A-Walk and add a extension of the upper leg before bringing it to the ground. B Skips Perform a A-Skip and add a extension of the upper leg before bringing it to the ground. •

•

•

•

Extended Backpedal Backpedal bringing your heel to your glutes and fully extending your leg back towards the finish line. Strict attention is paid to maintaining normal upper body running mechanics. •

Walking Hip Stretch Walk grabbing the upper legs ankle with both hands and bringing it up to your chest. Additionally extend your foot and raise up on the toes of your support leg. Alternate legs as you walk. •

Glute Medius Lunge Lunge walking in a straight line touching your knee to the front ankle each time. Keep hands on your hips. Alternate legs as you walk. •

Quick Carioca Carioca as quickly as you can flipping your hips around. Strict attention is paid to keeping your upper body square and rotating at the hips. •

Power Carioca Right/Left Carioca by driving your leg to your chest and over elongating your stride. •

Seated/Standing Arm Action Progress from seated to standing with developing upper body mechanics. Begin by maintaining a 90 degree angle with your elbow, and swinging from the shoulder from your hip pocket to your cheek. Pay strict attention to not allowing your hands to cross the midline of your body, and bend at the elbow. •

Wall Sprints Lean at a 45 degree angle against a wall or fence with one leg up and one support leg. Keeping your knee at 90 degrees and hips/ankle fully extended switch upper and lower leg while maintaining proper forward lean and ankles, knees, and hips. •

Lean Falls Raise up on your toes, keeping your hips high and full extended. Lean forward as far as you can maintaining full extension of your hips until you have to take a step. Progress from Lean Falls with one step to Lean Falls with running out. •

Push-Up Starts Start on your chest in a push up position. On command Push up into the upper position of a push up. Step placing the foot opposite of your dominate hand between your legs, and run our of it. •

STRIDE FREQUENCY Stride Frequency is the number of strides (steps) taken in a given amount of time. It is developed by OVERSPEED TRAINING.

Overspeed Training Exercises: Speed Ladder Locate a speed ladder, tires, or ropes and run trough the openings with as much foot-speed as possible. Use any number of combinations concentrating on improving foot speed. •

Downhill Runs Locate a hill with a 15-25 degree grade (a little more than the crown of a football field). Place a cone 10 yards up the field and one 10 yards from the bottom of the hill on a flat surface. Sprint 10 yards down the hill and then 10 yards on the flat surface. Bungee Only use the bungee under the supervision of a coach or experienced partner. Attach a one end of a bungee cord to your belt and the other to your partner. Stretch the bungee 20 yards apart. On command have your partner sprint 10 •

•

yards towing you so that you run 30 yards with assistance from the bungee. Rest 90 seconds and repeat for the prescribed number of repetitions. Load Releases Attach a towing device to your waist and have a partner provide resistance for 10 yards and then let go and run an additional 15 yards. •

STRIDE LENGTH Stride Length is the distance covered in one stride during running. It is developed by OVERLOAD TRAINING, RESISTANCE TRAINING, and PLYOMETRICS. Resistance training has been discussed in the Olympic and Strength Training sections of this manual. Plyometric training will be discussed in the next chapter. Overload Training Exercises:

Uphill /Stadium Runs Locate a hill with a 25-45 degree grade. Place a cone on the hill and anther 10 yards up the hill. Sprint from cone one to cone two. If using stairs sprint about 20-30 steps. •

Sled Pulls Attach a towing sled to your waist and use no more than 10% of your body weight for resistance on the sled. Sprint towing the sled for 20 yards. Rest and repeat for the prescribed number of reps. •

Towing Harness Attach a towing harness to your waist and have a partner provide resistance. Sprint towing your partner for 20 yards. Rest and repeat for the prescribed number of reps •

Parachutes Attach a parachute to a belt on your waist. Sprint against the wind for 30 yards. Rest and repeat for the prescribed number of reps. •

Plyometric Program Plyometrics are exercises, which train the body’s natural ability to elicit a stronger muscular contraction. This stronger contraction is made possible by the stretch-reflex mechanism within the muscle tendon body. Golgi Tendon Organs, located within the muscle tendon body, send electrical impulses to the brain when the muscle tendon body feels a force or stretch which may damage itself by tearing the muscle. These impulses fire more muscle fibers than previously was contracted. The more fibers recruited the stronger the contraction. Plyometrics are incorporated into our program mostly throughout our strength training workouts, but will be used in conjunction with our speed development program. Plyometric training will be performed on Tuesday and Friday . Workouts will be conducted after our dynamic warm-up before our conditioning. Below you will find our set up and detailed descriptions of the exercises. Tuesday/Thursday Team Flexibility Team Dynamic Warm-Up A-Walks/A-Skips – 2x20yds. B-Walks/B-Skips – 2x20yds Glute Medius Lunge/Walking Hip 2x20yds Elongated Backpedal/Quick Carioca 2x20yds Power Carioca Right/Left 2x20yds • • • • •

Team Plyometrics

Team is divided up into three groups five yards apart and stretched out from sideline to sideline. Group one performs the drill first, then group two, then group three. Group 1 OL/DL Group 2 TE/DE/LB/FB/QB Group 3 DB/WR/RB Routine: • • • • •

Ankle Flips 2x10 Tuck Jumps 2x10 Squat Jumps 2x10 Broad Jumps 2x10 Alternate Bounding 2x10

Plyometric Exercises:

Ankle Flips Jump vertically using only your foot by plantar flexing (calf raise) foot and jumping. Land with your foot flexed not flat-footed and your knees only slightly bent. Use your arms to increase your height, and keep little contact time with the floor. •

Jump Tucks Jump vertically pulling your knees up to your chest of every jump. Land with your foot flexed not flat-footed and your knees only slightly bent. Use your arms to increase your height, and keep little contact time with the floor. •

Squat Jumps Squat to 90 degrees (parallel) and jump vertically extending your legs fully. Land with your foot flexed not flat-footed and immediately squat back down to 90 degrees. Repeat keep as little contact time as possible. Pay strict attention to bend at the knees and not the waist keeping your chest up throughout the entire exercise. •

Broad Jumps Squat to 90 degrees (parallel) and jump horizontally extending your legs fully. Land with your foot flexed not flat-footed. Reset your body and repeat. Pay strict attention to bend at the knees and not the waist keeping your chest up throughout the entire exercise. •

Alternate Bounding Start in a sprinters stance and jump horizontally off the support leg driving the opposite leg to your chest. Alternate your arms with your lower body (right arm/left leg; left arm/right leg) reaching for the sky on each rep. Land on the opposite foot you took off from and repeat with as little contact time as possible. •

University of South Florida Strength and Conditioning 2007 Eigh t Week Speed Develop ment Series

Week 1

Week 2

MONDAY Team Flex Dynamic Warm-Up

TUESDAY Team Flex Dynamic Warm-Up

THURSDAY Team Flex Dynamic Warm-Up

FRIDAY Team Flex Dynamic Warm-Up

Group 1: St ar ts /Ac celerati on (4:00 minut es ) Start - Coached Tech Start & Go's 4x20yds Push-Up Start 4x20yds * Front-Stomach/Back-Stomach * F ront-Push Up/Back-Push Up

Team Ply omet rics Ankle Flips 2x10 reps Squat Jumps 2x10 reps Tuck Jumps 2x10 reps

Group 1: St art s/Ac cel eration (4: 00 minutes) Start - Coached Tech Start & Go's 4x20yds Push-Up Start 4x20yds * Front-Stomach/Back-Push Up * Front-Push Up/Back-Stomach

Team Pl yomet ric s Ankle Flips 2x10 reps Squat Jumps 2x10 reps Tuck Jumps 2x10 reps

Broad Jumps 2x20yds. Lateral Hops 2x20yds.

Group 2: Overspeed (4:00 minutes) Bungee 4-6x30yds

Group 2: Overspeed (4:00 minutes) Downhill Runs 4-6x20yds

Group 3: Overload (4:00 minutes) Sled Pulls 4-6x20yds

Group 3: Overload (4:00 minutes) Parachutes 4x20yds

Front Cone Hops 2x30sec. Lateral Cone Hops 2x30sec.

Team Flex Dynamic Warm-Up




Group 1: St ar ts /Ac celerati on (4:00 minut es ) Start - Coached Tech Start & Go's 4x20yds Push-Up Start 4x20yds * Front-Seated/Back-Seated * F ront-Seated/Back-Stomach


Group 1: St art s/Ac cel eration (4: 00 minutes) Start - Coached Tech Start & Go's 4x20yds Push-Up Start 4x20yds * Front-Stomach/Back-Seated * Front-Seated/Back-Push Up


Group 2: Overspeed (4:00 minutes) Loac Releases 4-6x20yds

Broad Jumps 2x20yds. Alternate Bounds 2x20yds

Group 3: Overload (4:00 minutes) Uphill Runs 4-6x20yds

Speed Ladder SL Hops 4-6 Drills

Group 2: Overspeed (4:00 minutes) Speed Ladder 4-6 Drills

Group 3: Overload (4:00 minutes) Towing Harness 4x20yds

University of South Florida Strength and Conditioning 2007 Eigh t Week Speed Develop ment Series Week 3

Week 4





Group 1: St ar ts /Ac celerati on (4:00 minut es ) Start - Coached Tech Start & Go's 4x20yds Push-Up Start 4x20yds * Front-Push Up/Back-Seated * Front-Back/Back-Back


Group 1: St art s/Ac cel eration (4: 00 minutes) Start - Coached Tech Start & Go's 4x20yds Push-Up Start 4x20yds * Front-Stomach (Up) /Back-Back * Front-Back/Back-Stomach







Team Flex Dynamic Warm-Up Group 1: Starts/Acceleration (4:00 minutes) Start - Coached Tech Start & Go's 4x20yds Push-Up Start 4x20yds * Front-Push Up/Back-Back * Front-Back/Back-Push Up

Team Flex Dynamic Warm-Up Team Plyometri cs Ankle Flips 2x10 reps Squat Jumps 2x10 reps Tuck Jumps 2x10 reps



Group 1: Starts/Acceleration (4:00 minutes) Start - Coached Tech Start & Go's 4x20yds Lean Falls - Step Coached Tech

Team Plyometrics Ankle Flips 2x10 reps Squat Jumps 2x10 reps Tuck Jumps 2x10 reps Speed Ladder SL Hops 4-6 Drills

Broad Jumps 2x20yds. Group 2: Overspeed (4:00 minutes) Loac Releases 4-6x20yds


Alternate Bounds 2x20yds



Week 4





Group 1: St ar ts /Ac celerati on (4:00 minut es ) Start - Coached Tech Start & Go's 4x20yds Push-Up Start 4x20yds * Front-Push Up/Back-Seated * Front-Back/Back-Back


Group 1: St art s/Ac cel eration (4: 00 minutes) Start - Coached Tech Start & Go's 4x20yds Push-Up Start 4x20yds * Front-Stomach (Up) /Back-Back * Front-Back/Back-Stomach







Team Flex Dynamic Warm-Up Group 1: Starts/Acceleration (4:00 minutes) Start - Coached Tech Start & Go's 4x20yds Push-Up Start 4x20yds * Front-Push Up/Back-Back * Front-Back/Back-Push Up

Team Flex Dynamic Warm-Up Team Plyometri cs Ankle Flips 2x10 reps Squat Jumps 2x10 reps Tuck Jumps 2x10 reps




Group 1: Starts/Acceleration (4:00 minutes) Start - Coached Tech Start & Go's 4x20yds Lean Falls - Step Coached Tech

Team Plyometrics Ankle Flips 2x10 reps Squat Jumps 2x10 reps Tuck Jumps 2x10 reps Speed Ladder SL Hops 4-6 Drills

Broad Jumps 2x20yds. Group 2: Overspeed (4:00 minutes) Loac Releases 4-6x20yds

Alternate Bounds 2x20yds





Week 6





Group 1: St ar ts /Ac celerati on (4:00 minut es ) Start - Coached Tech Start & Go's 4x20yds Push-Up Start 4x20yds * Front-Back/Back-Seated * Front-Seated/Back-Back


Group 1: St art s/Ac cel eration (4: 00 minutes) Start - Coached Tech Start & Go's 4x20yds Lean Falls - 4x20yds











Gr ou p 1: St ar ts /A cc el er at io n (4: 00 m in ut es ) Start - Coached Tech Start & Go's 4x20yds Push-Up Start 4x20yds * Front-Stomach/Back-Chase * Front-Push Up/Back-Chase

Team Pl yo met ri cs Ankle Flips 2x10 reps Squat Jumps 2x10 reps Tuck Jumps 2x10 reps

Gr ou p 1: St ar ts /A cc el er at io n (4: 00 m in ut es ) Start - Coached Tech Start & Go's 4x20yds Lean Falls - 4x20yds

Group 2: Overspeed (4:00 minutes)

Team Flex Dynamic Warm-Up Team Plyometric s Ankle Flips 2x10 reps Squat Jumps 2x10 reps Tuck Jumps 2x10 reps Speed Ladder SL Hops 4-6 Drills




Week 6





Group 1: St ar ts /Ac celerati on (4:00 minut es ) Start - Coached Tech Start & Go's 4x20yds Push-Up Start 4x20yds * Front-Back/Back-Seated * Front-Seated/Back-Back


Group 1: St art s/Ac cel eration (4: 00 minutes) Start - Coached Tech Start & Go's 4x20yds Lean Falls - 4x20yds











Gr ou p 1: St ar ts /A cc el er at io n (4: 00 m in ut es ) Start - Coached Tech Start & Go's 4x20yds Push-Up Start 4x20yds * Front-Stomach/Back-Chase * Front-Push Up/Back-Chase


Gr ou p 1: St ar ts /A cc el er at io n (4: 00 m in ut es ) Start - Coached Tech Start & Go's 4x20yds Lean Falls - 4x20yds








Week 8





Group 1: St ar ts /Ac celerati on (4:00 minut es ) Start - Coached Tech Start & Go's 4x20yds Push-Up Start 4x20yds * Front-Seated/Back-Chase * Front-Back/Back-Chase


Group 1: St art s/Ac cel eration (4: 00 minutes) Start - Coached Tech Start & Go's 4x20yds Partner Lean Falls - 4x20yds











Gr ou p 1: St ar ts /A cc el er at io n (4: 00 m in ut es ) Start - Coached Tech Start & Go's 4x20yds Push-Up Start 4x20yds * Front-Chase/Back-Chase * Front-Chase/Back-Chase


Gr ou p 1: St ar ts /A cc el er at io n (4: 00 m in ut es ) Start - Coached Tech Start & Go's 4x20yds Partner Lean Falls - 4x20yds






Week 8





Group 1: St ar ts /Ac celerati on (4:00 minut es ) Start - Coached Tech Start & Go's 4x20yds Push-Up Start 4x20yds * Front-Seated/Back-Chase * Front-Back/Back-Chase


Group 1: St art s/Ac cel eration (4: 00 minutes) Start - Coached Tech Start & Go's 4x20yds Partner Lean Falls - 4x20yds











Gr ou p 1: St ar ts /A cc el er at io n (4: 00 m in ut es ) Start - Coached Tech Start & Go's 4x20yds Push-Up Start 4x20yds * Front-Chase/Back-Chase * Front-Chase/Back-Chase


Gr ou p 1: St ar ts /A cc el er at io n (4: 00 m in ut es ) Start - Coached Tech Start & Go's 4x20yds Partner Lean Falls - 4x20yds







University of South Florida Strength and Conditioning Conditioning Schedule

Monday = Anaerobic Endurnace – designed to give you the stamina to perform at the highest level for the entire game. Tuesday = Lateral Speed & Agility – designed to develop movement skills in various directions. Thursday = Position Specificity – designed to work on the specific skills needed to play your position. Friday = Anaerobic Power – designed to give you the speed and explosion to make the big play. Monday


Monday = Anaerobic Endurnace – designed to give you the stamina to perform at the highest level for the entire game. Tuesday = Lateral Speed & Agility – designed to develop movement skills in various directions. Thursday = Position Specificity – designed to work on the specific skills needed to play your position. Friday = Anaerobic Power – designed to give you the speed and explosion to make the big play. Monday

I. Stretch – See Flexibility Section for Descriptions 1. Right and Left Quad 7. Left Hip 2. Right Calf 8. Right IT Stretch 3. Right Hamstring 9. Left IT Stretch 4. Right Hip 10. Groin 5. Left Calf 11. Low Back 6. Left Hamstring II. Dynamic Warm-Up – See Speed Development Section for Descriptions A Walks 1x20yards Walking Hip 1x20yards A Skips 1x20yards Elongated Backpedal 1x20yards B Walks 1x20yards Quick Carioca 1x20yards B Skips 1x20yards Power Carioca Right/Left 1x20yards Glute Medius Lunge 1x20yards •

•

•

•

•

•

•

•

•

III. Anaerobic Endurance Drills: 1. 300’s – See Diagram 2. 200’s - See Diagram 3. 300 Yard Shuttle - See Diagram 4. Gassers - See Diagram IV. Cooldown Right/Left Hanging Hamstring Right/Left/Center V Hamstring Groin Right/Left • • •

300'S G T R A T S S ' 0 0 3

1 0 2 0 3 0 4 0 5 0 4 0 3 0 2 0

H S I N I F S ' 0 0 3

1 0 G

Execution: Place a cone at the start of one straight away and the end of the other straight away. On the "GO" command sprint the 300 yards by sprinting the straight away, a curve, and the other straight away. Rest the time it takes to walk the curve, and for two other groups to go. Repeat for the prescribed number of reps. Rest: 1:3 work/rest Times: OL/DL

TE/DE/LB/FB/SP/QB

WR/DB/TB

:58sec.

:55sec.

:53sec.

200'S G H S I N I F

1 0

S ' 0 0 2

2 0 3 0 4 0 5 0 4 0 3 0 2 0

2 0 0 ' S

1 0

S T A R T

G

Execution: Place a cone at the start of one straight away and the end of the other straight away. On the "GO" command sprint the 200 yards by sprinting the curve and the straight away. Rest the time it takes to to walk across the field to the start line, and for two other groups to go. Repeat for the prescribed number of reps Rest: 1:3 work/rest Times: OL/DL

TE/DE/LB/FB/SP/QB

WR/DB/TB

:36sec.

:33sec.

:31sec.

300 YARD SHUTTLE G 1 0 2 0 3 0 4 0 5 0 4 0 3 0 2 0 1 0 G

Execution: The athlete sprints 60 yards five times. Their time is recorded by the coach, and the athlete rests the time it takes for the next athlete to run his shuttle a 1:1 work to rest ratio. The athlete then performs his second rep of 60 yards x 5 reps. The time is recorded and added to the first repetition and divided by 2 to get the average. The average of the two repetitions must be within the shuttle qualifying time. Times: OL

DL

DE/TE

SP/QB

LB/FB

WR/DB/TB

:55 sec.

:53 sec.

:50 sec

:49 sec.

:48 sec

:46 sec

GASSERS G 1 0 2 0

FULL GASSER

3 0 4 0

HALF GASSER

5 0 4 0

CROSSFIELD

3 0 2 0 1 0 G

Execution: Place a one cone on each sideline. On the "GO" command sprint the specified distance. Rest the time it takes for the two other groups to go. Repeat for the prescribed number of reps. Rest: 1:3 work/rest Times:

Full Gasser Half Gasser Crossfield

OL/DL

TE/DE/LB/FB/SP/QB

WR/DB/TB

:45sec :20sec :10sec

:43sec :18sec :9sec

:41sec. :16sec. :8sec.


Tuesday

I. Stretch – See Flexibility Section for Descriptions 1. Right and Left Quad 7. Left Hip 2. Right Calf 8. Right IT Stretch 3. Right Hamstirng 9. Left IT Stretch 4. Right Hip 10. Groin 5. Left Calf 11. Low Back 6. Left Hamstring II. Dynamic Warm-Up – See Speed Development Section for Descriptions A Walks 1x20yards Walking Hip 1x20yards A Skips 1x20yards Elongated Backpedal 1x20yards B Walks 1x20yards Quick Carioca 1x20yards B Skips 1x20yards Power Carioca Right/Left 1x20yards Glute Medius Lunge 1x20yards •

•

•

•

•

•

•

•

•

III. Lateral Speed and Agility Drills: 1. 5 Cone Drills – See Diagram a. Pick 3 Drills and perform both on the right and left side. 2. 3 Cone Wheel Drill - See Cone Drill Diagram a. Two from Left and Two from Right 3. Pro Agility 5-10-5 – See Cone Drill Diagram a. Two from Left and Two from Right 4. 40 Yard Sprint Ladder or 4 x 40 Yard Wave Drill Wave Drill – Players are divided into their three position groups. Players start on the goal line and are behind the coach. On the “out” command they sprint out five yards and face the coach. The respond to verbal cues from the coach to sprint forward, backward, shuffle right and left, 45 degree run right and left, jump, and perform and up down. On the second “out” command the athletes turn and sprint forty yards, and the next group jumps out. •

IV. Cooldown Right/Left Hanging Hamstring Right/Left/Center V Hamstring Groin Right/Left • • •

SPEED AGILITY CONE DRILLS 5-Cone Pattern

Figure 8 (28 Yds.)

Perimeter (40 Yds.)

Butterflies (56Yds.)

" M" Pattern (44 Yds.)

Tri Shuffle (34 Yds.)

Hourglass (48 Yds.)

360's (40 Yds.)

"L" Pattern (40 Yds.)

Criss-Cross (48 Yds.)

Iron Cross (40 Yds.)

3 Cone Wheel

10yds. 10yds.

Boomerang (54 Yds.) Attac k & Retreat (70 Yds.)

5-10-5 5yds

5yds

5yds

40 YARD SPRINT LADDER G 1 0 2 0 3 0 4 0 5 0 4 0 3 0 2 0 1 0 G

Execution: Place a cone at the beginning and end of the specified distance. On the "GO" command sprint the specified distance. Rest the time it takes for the two other groups to go. Down and back equals one rep. Repeat for the prescribed number of reps. One full sprint ladder equals 2x10,20,30,40 yards.

Rest: 1:3 work/rest

Qualifying Times: OL/DL 10,20,&30's Coaches Discretion 40'S :7sec.

TE/DE/LB/FB/SP/QB

WR/DB/TB

:6sec.

:5sec.


Thursday


•

•

•

•

•

•

•

•

III.

Position Specific Drills 1. Speed Development – See Speed Development Section a. Stance and Start – 2 minutes b. Overload – 2 minutes c. Overspeed – 2 minutes 2. Position Drills (20 minutes) – See position coach for drills. a. Offensive Line/Tight Ends b. Defensive Line/Defensive Ends c. Defensive Backs d. Wide Receivers e. Quarterbacks f. Running Backs g. Specialist h. Linebackers

IV. Cooldown Right/Left Hanging Hamstring Right/Left/Center V Hamstring Groin Right/Left • • •


Friday


•

•

•

•

•

•

•

•

III. Anaerobic Power Drills 1. 40’s – See Diagram 2. 60’s - See Diagram 3. 100’s - See Diagram 4. 100 Yard Sprint Ladder - See Diagram 5. 120’s - See Diagram IV. Cooldown Right/Left Hanging Hamstring Right/Left/Center V Hamstring Groin Right/Left • • •

40,60,& 100 YARD SPRINTS 100's

G 1 0

60's

2 0

120's

40's

3 0 4 0 5 0 4 0 3 0 2 0 1 0 G

Execution: Place a cone at the beginning and end of the specified distance. On the "GO" command sprint the specified distance. Rest the time it takes for the two other groups to go. Repeat for the prescribed number of reps.

Rest: 1:3 work/rest

Qualifying Times: 40'S 60'S 100'S 120'S

OL/DL

TE/DE/LB/FB/SP/QB

WR/DB/TB

:7sec. :10sec. :18sec. :20sec.



100 YARD SPRINT LADDER G 1 0 2 0 3 0 4 0 5 0 4 0 3 0 2 0 1 0 G

Execution: Place a cone at the beginning and end of the specified distance. On the "GO" command sprint the specified distance. Rest the time it takes for the two other groups to go. Down and back equals one rep. Repeat for the prescribed number of reps. One full sprint ladder equals 2x10,20,40,60,80, and 100 yards.

Rest: 1:3 work/rest

Qualifying Times: 10's & 20's 40'S 60'S 80's 100'S

OL/DL Coaches Discretion :7sec. :10sec. :16sec. :18sec.

TE/DE/LB/FB/SP/QB

WR/DB/TB



Nutrition Growing up most of you probably ate whatever you wanted. More than likely some of you still do. As collegiate athletes your daily training and metabolism have kept you from storing fat and developing those side effects that are associated with a high body fat percentage. When collegiate football is your career you must be concerned with your long-term health. Due to the violent nature of the sport longevity is a rarity. Whatever you can do to prolong your career benefits you and your family. Proper nutrition is a controllable factor that can enhance your performance and better your quality of life. As a collegiate football player you must be concerned with each of the the essential nutrients, what your daily caloric needs are, your body composition, and other factors that effect nutrition. Macronutrients & Micronutrients There are six basic nutrients in the foods you eat. The six basic nutrients are divided up into two groups. Macronutrients are made made up of Carbohydrates, Fats, Proteins, and Water. Micronutrients are made up of Vitamins and Minerals. Carbohydrate is the primary fuel source utilized within the body. It includes sugars, starches, and fiber. fiber. Carbohydrate breaks down in the blood to form form glucose. Glucose is the fuel utilized utilized by the brain, muscles, and cellular cellular reactions. Glucose is stored in the liver and muscles muscles in the form of glycogen. Glucose and glycogen are what is used every time you resistance train. General guidelines are to keep 65% of your diet carbohydrates.

Fat is a source of energy that is utilized during low level, long duration exercise. It is an inefficient inefficient source of energy. It takes a long time to break fat down into a usable usable fuel. If your body cannot use fat as fuel than it is stored as fat in the body. There are two types of fat, saturated and unsaturated. Saturated fats include animal fats, fats, butter, margarine, cream, salad dressings, cheese, shortening, whole milk, fried foods, chocolate, and many pastries. Unsaturated fats are for lack of a better term "good" fats. Examples include corn oil, olive oil, and peanut oil. Some fat is essential for protection, buoyancy, and insulation. To much fat leads to coronary artery disease, heart attack, stroke, stroke, and premature death related to heart disease. General guidelines for fat intake are to keep 15% of your diet from fat, and 5% or less of that from saturated fats. Protein is primarily used to rebuild and repair muscle muscle tissue. It is broken down into amino acids for the muscles and other tissues to use. Protein is a poor source source of energy. It is only used as energy when not enough carbohydrate is in the diet. Good sources of protein include lean meats, meats, chicken, fish, and dairy products. General guidelines for protein intake are 20% of diet or 1.5 to 1.8 grams per kg (multiply by 2.2 for lbs.). Athletes commonly accept that increasing increasing protein intake will increase one’s muscle mass. It is not the intake of protein, but rather busting your butt in the weight room that creates a more more efficient uptake and utilization of the protein consumed. Taking in excess protein will be both converted to carbohydrate and burned as fuel, converted to fat, or excreted through urine.

The Micronutrients, vitamins and minerals are not energy sources. They are catalysts that help regulate biochemical reactions within the body. Eating a well balanced daily diet will ensure that all recommended daily allowances will be met. The use of a multi-vitamin serves more as a security blanket making sure you have met the day’s need. Bull Training Meal Plan The six nutrients must be met each day to keep balance or homeostasis within the body. Having a yo-yo-eating pattern causes imbalance and the body is constantly playing catch-up. I have included examples of balanced daily meal plan based on the above percentage guidelines and following the Food Guide Pyramid. Pick the diet plan that corresponds with your weight. Each plan lists food groups rather than specific food to to allow for variety. Body Composition Body composition is the relationship relationship of fat free mass to fat mass. mass. That is what athletes need to be concerned with. Many times athletes let scale weight determine their level of conditioning. There is a lot of difference between a linebacker weighing 225 with 10% body fat and one weighing the same with 20% body fat. The difference is about 23lbs of muscle. Think about how much force if used correctly 23lbs can be. The pursuit of maintaining a desirable body composition is on going. To monitor your body composition we will use Pollack, M.L., D.H. S cmidt, and A.S. Jackson; Measurement of Cardiorespiratory Fitness and Body Composition in the Clinical Setting; Comprehensive Therapy 6(9): 12-27, 1980. This table for estimating body composition is based on the sum of three sites: sites: chest, abdominal, and thigh. Body composition testing will be conducted at the beginning, middle (6 weeks), and end of season. Test results will will rate you as having essential fat, normal normal fat, or over fat. Proper nutrition and resistance resistance training will improve your body composition. Other Nutritional Factors Hydration is the most important nutritional component of all. Proper hydration is responsible for many many of the biochemical reactions that that occur in the body. A decrease in mandatory hydration levels will lead to a decrease in performance, and can lead to other more serious medical conditions. Refer to the Hydration section of your manual for proper hydration guidelines. The use of Ergogenic Aids to enhance performance is widespread amongst the athletic community. Athletes are always looking for a way to be better than their opponent. The National Collegiate Athletic Association (NCAA) has banned several performance enhancing substances. As a collegiate athlete you must make yourself aware of those substances and their potential side effects. Refer to the Ergogenic Aids section of your manual for a complete list of banned substances, potential side effects, and guidelines for supplement use. Fast food is a popular part of American cuisine. While in Europe you will often find yourself substituting your cafeteria style meal for an Extra Value Meal of some sort. The problem of fast food chains ch ains is that they just want the food to taste good for that minute. That means deep-frying fries, adding mayonnaise to hamburgers/chicken, and

salt to just about everything. These are the types of things that appeal to our taste buds. Unfortunately these are the same things that a re loaded with saturated fats and cholesterol. Fortunately the fast food chain community is starting to cater to those health conscious individuals. To maintain a healthy body composition and over all good health choose those food items that are low in fat and high in nutritional value. A fast food calorie guide will be available at your request to make yourself aware of possible healthy selections. Knowing what the essential nutrients are, following suggested balanced diets, having a good body composition, and following guidelines for the other nutritional factors will help increase the chance of a longer career as a collegiate football player.

BULLS TRAINING MEAL PLAN WEIGHT LESS THAN 200 POUNDS BREAKFAST 2 servings milk 2 servings fruit 2 servings starch/bread/cereals 2 servings fat MID-MORNING SNACK 2 servings starch/bread/cereals 1 serving fruit LUNCH 1 serving milk 2 servings vegetables 2 servings fruit 3 servings starch/bread/cereals 4 ounces of protein (meat) MID-AFTERNOON SNACK 2 servings starch/bread/cereals 1 serving fruit DINNER 1 serving milk 3 servings vegetables 2 servings fruit 3 servings starch/bread/cereals 4 ounces protein (meat) 1 serving fat

SERVING SIZES: Milk Group = 1 cup Fruit Group = 3/4 c. juice or 1 piece Starch/Bread/Cereal Group: Cereals, Popcorn = 3/4 cup Pasta, Rice, Grain, or Potato = 1/2 cup Bread, Roll, Muffin = 1 each Bagel or English Muffin = 1/2 each Crackers = 6 crackers Vegetable Group = 3/4 cup Non Meat Protein Group: Peanuts = 20 small Peanut Butter = 1 Tbsp Beans = 1/2 cup Egg = 1 egg Fat Group : Margarine, Butter, Salad Dressing = 1 tsp Cream Cheese & Sour Cream = 1 tsp Fat Free Condiments = 2 tsp

EVENING SNACK 1 serving milk 2 servings starch/bread/cereals 1 ounce serving protein * Meal Plan Provid es Approx imatel y 2800 Calories

BULLS TRAINING MEAL PLAN WEIGHT 200-250 POUNDS BREAKFAST 1 serving milk 3 servings fruit 2 servings starch/bread/cereals 2 servings protein 2 servings fat MID-MORNING SNACK 2 servings starch/bread/cereals 1 serving fruit LUNCH 1 serving milk 2 servings vegetables 3 servings fruit 3 servings starch/bread/cereals 4 ounces of protein (meat) 2 servings fat MID-AFTERNOON SNACK 2 servings starch/bread/cereals 1 serving fruit DINNER 1 serving milk 3 servings vegetables 3 servings fruit 3 servings starch/bread/cereals 4 ounces protein (meat) 1 serving fat

SERVING SIZES: Milk Group = 1 cup Fruit Group = 3/4 c. juice or 1 piece Starch/Bread/Cereal Group : Cereals, Popcorn = 3/4 cup Pasta, Rice, Grain, or Potato = 1/2 cup Bread, Roll, Muffin = 1 each Bagel or English Muffin = 1/2 each Crackers = 6 crackers Vegetable Group = 3/4 cup Non Meat Protein Group: Peanuts = 20 small Peanut Butter = 1 Tbsp Beans = 1/2 cup Egg = 1 egg Fat Group: Margarine, Butter, Salad Dressing = 1 tsp Cream Cheese & Sour Cream = 1 tsp Fat Free Condiments = 2 tsp

EVENING SNACK 2 servings milk 1 serving starch/bread/cereals 1 ounce serving protein 1 serving fat * Meal Plan Provides Appro xim ately 3200 Calor ies

BULLS TRAINING MEAL PLAN WEIGHT 275-300 POUNDS BREAKFAST 2 serving milk 3 servings fruit 4 servings starch/bread/cereals 3 servings protein 2 servings fat MID-MORNING SNACK 2 servings starch/bread/cereals 2 serving fruit LUNCH 2 serving milk 3 servings vegetables 3 servings fruit 3 servings starch/bread/cereals 4 ounces of protein (meat) 2 servings fat MID-AFTERNOON SNACK 2 servings starch/bread/cereals 2 serving fruit DINNER 1 serving milk 4 servings vegetables 2 servings fruit 3 servings starch/bread/cereals 5 ounces protein (meat) 3 serving fat



BULLS TRAINING MEAL PLAN WEIGHT OVER 300 POUNDS BREAKFAST 2 serving milk 3 servings fruit 4 servings starch/bread/cereals 3 servings protein 2 servings fat MID-MORNING SNACK 2 servings starch/bread/cereals 2 serving fruit LUNCH 2 serving milk 3 servings vegetables 3 servings fruit 3 servings starch/bread/cereals 4 ounces of protein (meat) 2 servings fat MID-AFTERNOON SNACK 2 servings starch/bread/cereals 2 serving fruit DINNER 1 serving milk 4 servings vegetables 2 servings fruit 4 servings starch/bread/cereals 6 ounces protein (meat) 3 serving fat



Ergogenic Aids Collegiate athletes are always looking for an edge over their opponent. Often they turn to ergogenic aids (performance enhancement supplements/drugs) and other forms of supplementation for that little extra they are looking for. The supplement industry is a multi-million dollar business for that reason. Collegiate athletes must be concerned with NCAA policy, potential health risk, and guidelines for supplement use. The NCAA & Supplementation The passage of The Dietary Supplement and Health Education Act of 1994 has put athletes at a huge disadvantage. According to this legislation dietary supplements are no longer classified as a food, thus not regulated by the United States Food and Drug Administration (FDA). Consequently, dietary supplement manufacturers are no longer required to prove product efficacy and/or safety. In layman terms it means they can say whatever they want about a product, and put in whatever they want. With the maximum penalty if they get caught being mail fraud. If you ask the supplement industry the passage was a Godsend. It made available many products that were considered drugs and were only available by prescription before 1994. Some examples of these products are DHEA, Melatonin, and Androstenedione. The NCAA now has banned all of those supplements. A complete list of banned substances has been included to assist you in proper supplement selection if you choose to do so. It is a buyers beware market when it comes to supplementation. Every time you buy a supplement you risk the chance that one of the ingredients is found on the leagues prohibited substance list. Remember you don’t know what is exactly in those supplements. Penalties can range from fines and suspension to being banned from a sport you love. As collegiate athletes you must be cognizant of the rules you must follow. Potential Health Risk The potential health risks are as countless as a re the number of different kinds of supplements. Each different supplement has their own potential side effect(s) that corresponds. An example of some side effects in common supplements are: Thermogenic supplementation (Ephedrine, Caffeine, Aspirin, etc.) can lead to heart palpation’s, heart attacks, strokes, and psychosis. Gamma-hydroxybutyrate (GHB) can cause seizures, comas, respiratory arrest, and death especially when used with alcohol. Lastly, Creatine can lead to muscle cramping, muscle strains, and dehydration. For athletes most of the side effects are overkill. With proper nutrition and regular exercise most likely they will not to occur. That is not to say that they won’t. With little research done on potential side effects, and most concentrated on potential performance enhancement capabilities those who elect to take the risk are submitting themselves as human guinea pigs. Guidelines for Supplement Use Most of you have taken supplements at one point or another. Maybe your high school even offered them to you. The objective of this memorandum is not to stop your supplementation, but rather ensure you are following mandated guidelines. When using dietary supplements you must follow a few guidelines. They are:

•

• •

•

•

•

•

Make sure none of the ingredients listed on the dietary supplement are banned by the NCAA. Do research on the product as to its potential side effects. Follow the recommended dosage as listed by the dietary supplement manufacturer. The adage “more is better” is false. Taking in more of a supplement does not magnify its effect. What it essentially does is make your kidneys and liver work harder and excrete the excess as very expensive urine. Increase your water intake. Most protein supplements cause excess build up of urea which takes water from muscles to make urine. Refer to the hydration section to follow proper hydration guidelines. Increase you fiber intake. Increased fiber intake regulates your system lessening the time toxins spend in your body decreasing the risk of colon cancer. Don’t use a dietary supplement in place of food. The definition of the word supplement is an addition to, a sequel, an extension. The definition is not in place of.

Dietary supplements are not more effective than the food you eat. Most are simply a derivative of food. Therefore before considering taking a supplement first analyze your nutritional habits. The following is a self-test you should give yourself before taking a dietary supplement: Can You Pass The Test? Before taking any supplement, ask yourself the following questions: 1. Do you eat something for breakfast seven days a week? 2. Do you eat at least three meals a day? 3. Do you monitor the number of calories you consume? 4. Do you restrict your intake of fat cal. to 25% of your diet? 5. Do 60% of your calories come from carbohydrates? 6. Do you eat from all food groups? 7 Do you eat three to five servings of fruit a day? 8. Do you eat at least one vegetable daily? 9. Do you consume a well-balanced pre-game and post-game meal? 10. Do you drink two quarts of water a day – above and beyond what you perspire? Total

Yes

No

Sometimes

If you cannot answer yes to each of the questions listed above, why take a supplement? Don’t expect supplements to replace the need for a daily balanced diet. Refer to the corresponding nutrition plan based on your weight as a sample of a daily balanced diet. Be responsible if you choose to use a supplement. That means choosing supplements not on the NCAA prohibited substance list, being aware of potential side effects, and following recommended guidelines only whe n it is in addition to a daily balanced diet.

NCAA Banned-Drug Classes 2006-2007 The NCAA list of banned-drug classes is subject to change by the NCAA Executive Committee. Contact NCAA education services or www.ncaa.org/health-safety for the current list. The term “related compounds” comprises substances that are included in the class by their pharmacological action and/or chemical structure. No substance belonging to the prohibited class may be used, regardless of whether it is s pecifically listed as an example. Many nutritional/dietary supplements contain NCAA banned substances. In addition, the U.S. Food and Drug Administration (FDA) does not strictly regulate the supplement industry; therefore purity and safety of nutritional dietary supplements cannot be guaranteed. Impure supplements may lead to a positive NCAA drug test. The use of supplements is at the student-athlete’s own risk. Student-athletes should contact their institution’s team physician or athletic trainer for further information. Bylaw 31.2.3. Banned Drugs The following is a list of banned-drug classes, with examples of substances under each class: (a) Stimulants: amiphenazole methylenedioxymethamphetamine amphetamine (MDMA, ecstasy) bemigride methylphenidate benzphetamine nikethamide bromantan pemoline caffeine1 (guarana) pentetrazol chlorphentermine phendimetrazine cocaine phenmetrazine cropropamide phentermine crothetamide phenylpropanolamine (ppa) diethylpropion picrotoxine dimethylamphetamine pipradol doxapram prolintane ephedrine (ephedra, strychnine ma huang) synephrine (citrus aurantium, ethamivan zhi shi, bitter orange) ethylamphetamine and related compounds. fencamfamine The following stimulants are not meclofenoxate banned: methamphetamine phenylephrine pseudoephedrine (b) Anabolic Agents: anabolic steroids androstenediol androstenedione boldenone clostebol dehydrochlormethyltestosterone dehydroepiandrosterone (DHEA) dihydrotestosterone (DHT) dromostanolone epitrenbolone fluoxymesterone gestrinone mesterolone

methyltestosterone nandrolone norandrostenediol norandrostenedione norethandrolone oxandrolone oxymesterone oxymetholone stanozolol testosterone2 tetrahydrogestrinone (THG) trenbolone and related compounds

other anabolic agents methandienone

methenolone

clenbuterol

(c) Substances Banned for Specific Sports: Rifle: alcohol pindolol atenolol propranolol metoprolol timolol nadolol and related compounds (d) Diuretics: acetazolamide bendroflumethiazide benzhiazide bumetanide chlorothiazide chlorthalidone ethacrynic acid flumethiazide furosemide

(e) Street Drug s: heroin marijuana3

hydrochlorothiazide hydroflumethiazide methyclothiazide metolazone polythiazide quinethazone spironolactone (canrenone) triamterene trichlormethiazide and related compounds

tetrahydrocannabinol (THC)3

(f) Peptide Hormon es and Analogues : corticotrophin (ACTH) human chorionic gonadotrophin (hCG) luteinizing hormone (LH) growth hormone(HGH, somatotrophin) insulin like growth hormone (IGF-1) All th e resp ective r eleasi ng fact ors of the abo ve-men tioned substances also are banned: erythropoietin (EPO) sermorelin darbepoetin (g) Definitions of positive depends on the following: 1for caffeine—if the concentration in urine exceeds 15 micrograms/ml. 2for testosterone—if the administration of testosterone or use of any other manipulation has the result of increasing the ratio of the total concentration of testosterone to that of epitestosterone in the urine to greater than 6:1, unless there is evidence that this ratio is due to a physiological or pathological condition. 3for marijuana and THC—if the concentration in the urine of THC metabolite exceeds 15 nanograms/ml.

31.2.3.4.1 Drugs and Procedures Subject to Restrictions. The use of the following drugs and/or procedures is subject to certain restrictions and may or may not be permissible, depending on limitations expressed in these guidelines and/or quantities of these substances used: (Revised: 8/15/89) (a) Blood Doping. The practice of blood doping (the intravenous injection of whole blood, packed red

blood cells or blood substitutes) is prohibited, and any evidence confirming use will be cause for action consistent with that taken for a positive drug test. (Revised: 8/15/89, 5/4/92) (b) Local Anesthetics. The Executive Committee will permit the limited use of local anesthetics under the following conditions: (1) That procaine, xylocaine, carbocaine or any other local anesthetic may be used, but not cocaine; (Revised: 12/9/91, 5/6/93) (2) That only local or topical injections can be used (i.e., intravenous injections are not permitted); and (3) That use is medically justified only when permitting the athlete to continue the competition without potential risk to his or her health. (c) Manipulation of Urin e Samples. The Executive Committee bans the use of substances and methods that alter the integrity and/or validity of urine samples provided during NCAA drug testing. Examples of banned methods are catheterization, urine substitution and/or tampering or modification of renal excretion by the use of diuretics, probenecid, bromantan or related compounds, and epitestosterone administration. (Revised: 8/15/89, 6/17/92, 7/22/97) (d) Beta 2 Agonists. The use of beta 2 agonists is permitted by inhalation only. (Adopted: 8/13/93) (e) Addit ional A naly sis . Drug screening for select nonbanned substances may be conducted for nonpunitive purposes. (Revised: 8/15/89)

Hydration Water is a very vital component to nutrition. Water plays a major role in many of the biochemical reactions that occur in the body. It is responsible for: splitting molecules, storage of carbohydrates, transportation of glucose and metabolic byproducts in blood, excretion of metabolic waste products through urine, and the release of heat (thermo-regulation) through sweat. Without adequate water consumption theses processes can be inhibited and lead to a decrease in performance. Medical Conditions Dehydration is defined in the Webster dictionary as to deprive of or lose water. Exercise in the heat or the cold results in water/weight loss. It has been stated that a 3 % weight loss leads to impaired performance; a 5% loss can result in some signs of heat exhaustion; a 7 % loss may produce hallucinations and put the individual in the danger zone for a possible heat stroke. Proper hydration will eliminate the risk of dehydration, heat exhaustion, or a heat stroke. Guidelines Thirst and dehydration do not correspond to one another. Being thirsty is often the response of already being dehydrated. Recommended daily intake of water without exercise is to take in a minimum of eight 8-ounce glasses of water a day. For athletes this is not enough water to stay hydrated and perform at peak performance. There are two common approaches to monitoring hydration levels: Weight and Urine. First, most athletes lose between one and three pounds of fluid from sweat per hour. To properly monitor weight loss you should weigh yourself before and after practice/workouts. For every pound of weight you lost it should be replaced by two cups of water or sports drink (ex. Gatorade). This doesn’t mean the consumption is post practice/workout. You must start the process before, during, and after the practice/ workout. Continue to drink water or a sports drink regularly until the weight has been gained.

Another way to monitor hydration levels is the color or quantity of urine. Proper hydration is usually associated with clear urine with reasonable amount of volume. Although monitoring urine can be an accurate method of monitoring hydration in a laboratory it is less efficient for our purposes and should be used a secondary means. There are several factors that can cause a lack of clarity or volume that are unassociated with hydration. An example would be the use of dietary supplements; they tend to produce dark urine. Through your years on the field at some point you have probably come across an athlete that has suffered from either severe dehydration or heat exhaustion. Those athletes did not suffer from those conditions because they were not in shape or not good enough athletes, but rather a lack of proper hydration. It is your responsibility to yourself, your family, and the University of South Florida to keep yourself properly hydrated so that it doesn’t happen to you. The above guideline will assist you in monitoring your hydration levels. Contact myself or a member of the athletic training/medical staff if you have any questions.

USF Football Strenght and Conditioning 2007

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