SBU BEARCATS FOOTBALL

2007 SUMMER CONDITIONING MANUAL

You are the way you are because thats 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 and great Spring 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 for the demands of the 2007 Season. Do not let all of the hard work you put 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 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

CONTENTS TABLE OF CONTENTS

Introductory Letter.. Table of Contents... 2007 Schedule ... i 1 2 3 4 5 6 7 16 18 19 20 21 22 23 24 25 26 27 28 29 31

Monthly Calendar. May. June. July.. Flexibility....... Weight Percentage Chart. Weekly Summer Lifting ....... Week 1. Week 2. Week 3. Week 4. Week 5. Week 6. Week 7. Week 8. Week 9. Week 10... Week 11... Conditioning Notes. Weekly Summer Conditioning. Week 1. Week 2. Week 3. Week 4. Week 5. Week 6. Week 7. Week 8. Week 9. Week 10... Week 11... Exercise Descriptors.. Nutrition... .

34 35 36 37 38 39 40 41 42 43 44 45 80 1

SOUTHWEST BAPTIST BEARCATS FOOTBALL 2007 SCHEDULE

Date Sept 1 Sept 8 Sept 15 Sept 22 Sept 29 Oct 6 Oct 13 Oct 20 Oct 27 Nov 3 Nov 10

Opponent Time @ Harding @ Southeast Missouri State @ Emporia State Missouri Southern State @ Northwest Missouri State Truman State @ Missouri Western Pittsburg State Central Missouri @ Fort Hays State Washburn

GO BEARCATS!

SUNDAY
May 20

MONDAY
MAY 21

TUESDAY
MAY 22

WEDNESDAY
MAY 23

THURSDAY
MAY 24

FRIDAY
MAY 25

SATURDAY
MAY 26

WEIGHTS CONDITIONING

WEIGHTS

CONDITIONING

WEIGHTS

WEIGHTS CONDITIONING

MAY 27

MAY 28

MAY 29

MAY 30

MAY 31

JUNE 1

JUNE 2

WEIGHTS CONDITIONING

MEMORIAL DAY

CONDITIONING

WEIGHTS

WEIGHTS CONDITIONING

JUNE 3

JUNE 4

JUNE 5

JUNE 6

JUNE 7

JUNE 8

JUNE 9

WEIGHTS CONDITIONING

WEIGHTS

CONDITIONING

WEIGHTS

WEIGHTS CONDITIONING

JUNE 10

JUNE 11

JUNE 12

JUNE 13

JUNE 14

JUNE 15

JUNE 16

WEIGHTS CONDITIONING

WEIGHTS

CONDITIONING

WEIGHTS

WEIGHTS CONDITIONING

SUNDAY
JUNE 17

MONDAY
JUNE 18

TUESDAY
JUNE 19

WEDNESDAY
JUNE 20

THURSDAY
JUNE 21

FRIDAY
JUNE 22

SATURDAY
JUNE 23

WEIGHTS CONDITIONING

WEIGHTS

CONDITIONING

WEIGHTS

WEIGHTS CONDITIONING

JUNE 24

JUNE 25

JUNE 26

JUNE 27

JUNE 28

JUNE 29

JUNE 30

WEIGHTS CONDITIONING

WEIGHTS

CONDITIONING

WEIGHTS

WEIGHTS CONDITIONING

JULY 1

JULY 2

JULY 3

JULY 4

JULY 5

JULY 6

JULY 7

WEIGHTS CONDITIONING

WEIGHTS

INDEPENDENCE DAY

WEIGHTS

WEIGHTS CONDITIONING

JULY 8

JULY 9

JULY 10

JULY 11

JULY 12

JULY 13

JULY 14

WEIGHTS CONDITIONING

WEIGHTS

CONDITIONING

WEIGHTS

WEIGHTS CONDITIONING

SUNDAY
JULY 15

MONDAY
JULY 16

TUESDAY
JULY 17

WEDNESDAY
JULY 18

THURSDAY
JULY 19

FRIDAY
JULY 20

SATURDAY
JULY 21

WEIGHTS CONDITIONING

WEIGHTS

CONDITIONING

WEIGHTS

WEIGHTS CONDITIONING

JULY 22

JULY 23

JULY 24

JULY 25

JULY 26

JULY 27

JULY 28

WEIGHTS CONDITIONING

WEIGHTS

CONDITIONING

WEIGHTS

WEIGHTS CONDITIONING

JULY 29

JULY 30

JULY 31

AUGUST 1

AUGUST 2

AUGUST 3

AUGUST 4

WEIGHTS CONDITIONING

WEIGHTS

CONDITIONING

REPORT

AUGUST 5

AUGUST 6

AUGUST 7

AUGUST 8

AUGUST 9

AUGUST 10

AUGUST 11

FLEXIBILITY

10

11

12

13

14

15

LBS 40% 340 345 350 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435 440 445 450 455 460 465 470 475 480 485 490 495 500 505 510 515 520 525 530 535 540 545 550 555 560 565 570 575 580 585 590 595 600 605 610 615 620 625 630 635 640 645 140 140 140 145 145 150 150 150 155 155 160 160 160 165 165 170 170 170 175 175 180 180 180 185 185 190 190 190 195 195 200 200 200 205 205 210 210 210 215 215 220 220 220 225 225 230 230 230 235 235 240 240 240 245 245 250 250 250 255 255 260 260 45% 155 160 160 160 165 165 170 170 175 175 180 180 180 185 185 190 190 195 195 200 200 205 205 205 210 210 215 215 220 220 225 225 225 230 230 235 235 240 240 245 245 250 250 250 255 255 260 260 265 265 270 270 270 275 275 280 280 285 285 290 290 295 50% 170 175 175 180 180 185 185 190 190 195 195 200 200 205 205 210 210 215 215 220 220 225 225 230 230 235 235 240 240 245 245 250 250 255 255 260 260 265 265 270 270 275 275 280 280 285 285 290 290 295 295 300 300 305 305 310 310 315 315 320 320 325 55% 190 190 195 200 200 205 205 210 210 215 215 220 220 225 230 230 235 235 240 240 245 245 250 255 255 260 260 265 265 270 270 275 275 280 285 285 290 290 295 295 300 300 305 310 310 315 315 320 320 325 325 330 330 335 340 340 345 345 350 350 355 355 60% 205 210 210 215 220 220 225 225 230 235 235 240 240 245 250 250 255 255 260 265 265 270 270 275 280 280 285 285 290 295 295 300 300 305 310 310 315 315 320 325 325 330 330 335 340 340 345 345 350 355 355 360 360 365 370 370 375 375 380 385 385 390 65% 225 225 230 235 235 240 245 245 250 255 255 260 260 265 270 270 275 280 280 285 290 290 295 300 300 305 310 310 315 320 320 325 325 330 335 335 340 345 345 350 355 355 360 365 365 370 375 375 380 385 385 390 390 395 400 400 405 410 410 415 420 420

PERCENT 70% 240 245 245 250 255 260 260 265 270 270 275 280 280 285 290 295 295 300 305 305 310 315 315 320 325 330 330 335 340 340 345 350 350 355 360 365 365 370 375 375 380 385 385 390 395 400 400 405 410 410 415 420 420 425 430 435 435 440 445 445 450 455 75% 255 260 265 270 270 275 280 285 285 290 295 300 300 305 310 315 315 320 325 330 330 335 340 345 345 350 355 360 360 365 370 375 375 380 385 390 390 395 400 405 405 410 415 420 420 425 430 435 435 440 445 450 450 455 460 465 465 470 475 480 480 485 80% 275 280 280 285 290 295 300 300 305 310 315 320 320 325 330 335 340 340 345 350 355 360 360 365 370 375 380 380 385 390 395 400 400 405 410 415 420 420 425 430 435 440 440 445 450 455 460 460 465 470 475 480 480 485 490 495 500 500 505 510 515 520 85% 290 295 300 305 310 315 315 320 325 330 335 340 340 345 350 355 360 365 370 370 375 380 385 390 395 400 400 405 410 415 420 425 425 430 435 440 445 450 455 455 460 465 470 475 480 485 485 490 495 500 505 510 510 515 520 525 530 535 540 540 545 550 90% 310 315 315 320 325 330 335 340 345 350 355 360 360 365 370 375 380 385 390 395 400 405 405 410 415 420 425 430 435 440 445 450 450 455 460 465 470 475 480 485 490 495 495 500 505 510 515 520 525 530 535 540 540 545 550 555 560 565 570 575 580 585 95% 325 330 335 340 345 350 355 360 365 370 375 380 380 385 390 395 400 405 410 415 420 425 430 435 440 445 450 455 460 465 470 475 475 480 485 490 495 500 505 510 515 520 525 530 535 540 545 550 555 560 565 570 570 575 580 585 590 595 600 605 610 615 100% 340 345 350 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435 440 445 450 455 460 465 470 475 480 485 490 495 500 505 510 515 520 525 530 535 540 545 550 555 560 565 570 575 580 585 590 595 600 605 610 615 620 625 630 635 640 645 105% 360 365 370 375 380 385 390 395 400 405 410 415 420 430 435 440 445 450 455 460 465 470 475 480 485 490 495 500 505 510 515 520 525 535 540 545 550 555 560 565 570 575 580 585 590 595 600 605 610 615 620 625 630 640 645 650 655 660 665 670 675 680 110% 375 380 385 395 400 405 410 415 420 425 430 435 440 450 455 460 465 470 475 480 485 490 495 505 510 515 520 525 530 535 540 545 550 560 565 570 575 580 585 590 595 600 605 615 620 625 630 635 640 645 650 655 660 670 675 680 685 690 695 700 705 710

16

LBS 40% 630 635 640 645 650 655 660 665 670 675 680 685 690 695 700 705 710 715 720 725 730 735 740 745 750 755 760 765 770 775 780 785 790 795 800 805 810 815 820 825 830 835 840 845 850 855 860 865 870 875 880 885 890 895 900 905 910 915 920 925 930 935 255 255 260 260 260 265 265 270 270 270 275 275 280 280 280 285 285 290 290 290 295 295 300 300 300 305 305 310 310 310 315 315 320 320 320 325 325 330 330 330 335 335 340 340 340 345 345 350 350 350 355 355 360 360 360 365 365 370 370 370 375 375 45% 285 290 290 295 295 295 300 300 305 305 310 310 315 315 315 320 320 325 325 330 330 335 335 340 340 340 345 345 350 350 355 355 360 360 360 365 365 370 370 375 375 380 380 385 385 385 390 390 395 395 400 400 405 405 405 410 410 415 415 420 420 425 50% 315 320 320 325 325 330 330 335 335 340 340 345 345 350 350 355 355 360 360 365 365 370 370 375 375 380 380 385 385 390 390 395 395 400 400 405 405 410 410 415 415 420 420 425 425 430 430 435 435 440 440 445 445 450 450 455 455 460 460 465 465 470 55% 350 350 355 355 360 365 365 370 370 375 375 380 380 385 385 390 395 395 400 400 405 405 410 410 415 420 420 425 425 430 430 435 435 440 440 445 450 450 455 455 460 460 465 465 470 475 475 480 480 485 485 490 490 495 495 500 505 505 510 510 515 515 60% 380 385 385 390 390 395 400 400 405 405 410 415 415 420 420 425 430 430 435 435 440 445 445 450 450 455 460 460 465 465 470 475 475 480 480 485 490 490 495 495 500 505 505 510 510 515 520 520 525 525 530 535 535 540 540 545 550 550 555 555 560 565 65% 410 415 420 420 425 430 430 435 440 440 445 450 450 455 455 460 465 465 470 475 475 480 485 485 490 495 495 500 505 505 510 515 515 520 520 525 530 530 535 540 540 545 550 550 555 560 560 565 570 570 575 580 580 585 585 590 595 595 600 605 605 610

PERCENT 70% 445 445 450 455 455 460 465 470 470 475 480 480 485 490 490 495 500 505 505 510 515 515 520 525 525 530 535 540 540 545 550 550 555 560 560 565 570 575 575 580 585 585 590 595 595 600 605 610 610 615 620 620 625 630 630 635 640 645 645 650 655 655 75% 475 480 480 485 490 495 495 500 505 510 510 515 520 525 525 530 535 540 540 545 550 555 555 560 565 570 570 575 580 585 585 590 595 600 600 605 610 615 615 620 625 630 630 635 640 645 645 650 655 660 660 665 670 675 675 680 685 690 690 695 700 705 80% 505 510 515 520 520 525 530 535 540 540 545 550 555 560 560 565 570 575 580 580 585 590 595 600 600 605 610 615 620 620 625 630 635 640 640 645 650 655 660 660 665 670 675 680 680 685 690 695 700 700 705 710 715 720 720 725 730 735 740 740 745 750 85% 540 540 545 550 555 560 565 570 570 575 580 585 590 595 595 600 605 610 615 620 625 625 630 635 640 645 650 655 655 660 665 670 675 680 680 685 690 695 700 705 710 710 715 720 725 730 735 740 740 745 750 755 760 765 765 770 775 780 785 790 795 795 90% 570 575 580 585 585 590 595 600 605 610 615 620 625 630 630 635 640 645 650 655 660 665 670 675 675 680 685 690 695 700 705 710 715 720 720 725 730 735 740 745 750 755 760 765 765 770 775 780 785 790 795 800 805 810 810 815 820 825 830 835 840 845 95% 600 605 610 615 620 625 630 635 640 645 650 655 660 665 665 670 675 680 685 690 695 700 705 710 715 720 725 730 735 740 745 750 755 760 760 765 770 775 780 785 790 795 800 805 810 815 820 825 830 835 840 845 850 855 855 860 865 870 875 880 885 890 100% 630 635 640 645 650 655 660 665 670 675 680 685 690 695 700 705 710 715 720 725 730 735 740 745 750 755 760 765 770 775 780 785 790 795 800 805 810 815 820 825 830 835 840 845 850 855 860 865 870 875 880 885 890 895 900 905 910 915 920 925 930 935 105% 665 670 675 680 685 690 695 700 705 710 715 720 725 730 735 745 750 755 760 765 770 775 780 785 790 795 800 805 810 815 820 825 830 835 840 850 855 860 865 870 875 880 885 890 895 900 905 910 915 920 925 930 935 940 945 955 960 965 970 975 980 985 110% 695 700 705 710 715 725 730 735 740 745 750 755 760 765 770 780 785 790 795 800 805 810 815 820 825 835 840 845 850 855 860 865 870 875 880 890 895 900 905 910 915 920 925 930 935 945 950 955 960 965 970 975 980 985 990 1000 1005 1010 1015 1020 1025 1030

17

SUMMER STRENGTH PROGRAM

18

SBU BEARCATS FOOTBALL WORKOUT- SUMMER 2007 PHASE l WEEK #1 (5/21 5/25)
Week 1
Monday 5/21
Warm Up Jump Rope 300 BWT Squats 20 Push-Ups 20

Set 1
RPxWT

Set 2
RPxWT

Set 3
RPxWT

Set 4
RPxWT

Set 5
RPxWT

Set 6
RPxWT

Front Squat Lunge Walk Leg Curl/Leg Ext. Incline Press Flat DB Press Dips Weighted Sit-ups Tuesday 5/22
Warm Up

5 (60%) ____ 10 ____ 12 ____ 10 (60%) ____ 10 ____ 30 ____ 70 ____

Jump Rope 120

5 (60%) ____ 10 ____ 10 (60%) ____ 10 ____

5 (60%) ____

5 (60%) ____

10 (65%) ____ 10 ____

BWT Squats 20

Squat Jumps 20

Hang Clean Military Press Upright Rows Chin Ups Lat Pulls Curls (Straight Bar) DB Shrugs Roman Chair Twist Thursday 5/24
Warm Up

5 (60%) ____ 10 ____ 8 ____ 6 ____ 10 ____ 10 ____ 6 ____ 70 _____

Jump Rope 300

5 (60%) ____ 10 ____ 8 ____ 6 ____ 10 ____ 10 ____ 6 ____

5 (60%) ____ 10 ____ 8 ____ 6 ____ 10 ____ 10 ____ 6 ____

BWT Squats 20

Push-Ups 20

Squat Step Ups Leg Curl Bench Press Incline DB Press Dips Hanging Leg Raise Friday 5/25
Warm Up

10 (60%) ____ 10 ____ 10 ____ 10 (60%) ____ 10 ____ 30 70 ____

Jump Rope 120

10 (60%) ____ 10 ____ 10 ____ 10 (60%) ____ 10 ____

10 (60%) ____ 10 ____ 10 (65%) ____ 10 ____

10 (65%) ____

BWT Squats 20

Squat Jumps 20

Upright Row Lat Pulls (Seated) DB Shoulder Press Pull Ups DB Shrugs Rev. Grip Lat Pulls Curls Lat. Leg Raise

10 ____ 10 ____ 10 ____ 8 ____ 10 ____ 10 ____ 10 ____ 70 ____

10 ____ 10 ____ 10 ____ 8 ____ 10 ____ 10 ____ 10 ____

10 ____ 10 ____ 10 ____ 8 ____ 10 ____ 10 ____ 10 ____

19

SBU BEARCATS FOOTBALL WORKOUT- SUMMER 2007 PHASE l WEEK #2 (5/28 5/31)
Week 2
Monday 5/28
Warm Up Jump Rope 300 BWT Squats 20 Push-Ups 20

Set 1
RPxWT

Set 2
RPxWT

Set 3
RPxWT

Set 4
RPxWT

Set 5
RPxWT

Set 6
RPxWT

Front Squat Lunge Walk Leg Curl/Leg Ext. Incline Press Flat DB Press Dips Weighted Sit-ups Tuesday 5/29
Warm Up

5 (60%) ____ 10 ____ 12 ____ 10 (65%) ____ 10 ____ 30 ____ 70 ____

Jump Rope 120

5 (60%) ____ 10 ____ 10 (65%) ____ 10 ____

5 (60%) ____ 10 ____ 10 (65%) ____ 10 ____

5 (60%) ____

BWT Squats 20

Squat Jumps 20

Hang Clean Military Press Upright Rows Chin Ups Lat Pulls Curls (Straight Bar) DB Shrugs Roman Chair Twist Thursday 5/31
Warm Up

5 (60%) ____ 10 ____ 8 ____ 8 ____ 10 ____ 10 ____ 6 ____ 70 _____

Jump Rope 300

5 (60%) ____ 10 ____ 8 ____ 8 ____ 10 ____ 10 ____ 6 ____

5 (60%) ____ 10 ____ 8 ____ 8 ____ 10 ____ 10 ____ 6 ____

OPTIONAL WORKOUT *MEMORIAL DAY

BWT Squats 20

Push-Ups 20

Squat Step Ups Leg Curl Bench Press Incline DB Press Dips Hanging Leg Raise Friday 6/1
Warm Up

10 (65%) ____ 10 ____ 10 ____ 10 (65%) ____ 10 ____ 30 70 ____

Jump Rope 120

10 (65%) ____ 10 ____ 10 ____ 10 (65%) ____ 10 ____

10 (65%) ____ 10 ____ 10 ____ 10 (65%) ____ 10 ____

10 (65%) ____

BWT Squats 20

Squat Jumps 20

Upright Row Lat Pulls (Seated) DB Shoulder Press Pull Ups DB Shrugs Rev. Grip Lat Pulls Curls Lat. Leg Raise

10 ____ 10 ____ 10 ____ 8 ____ 10 ____ 10 ____ 10 ____ 70 ____

10 ____ 10 ____ 10 ____ 8 ____ 10 ____ 10 ____ 10 ____

10 ____ 10 ____ 10 ____ 8 ____ 10 ____ 10 ____ 10 ____

20

SBU BEARCATS FOOTBALL WORKOUT- SUMMER 2007 PHASE l WEEK #3 (6/4 6/8)
Week 3
Monday 6/4
Warm Up Jump Rope 300 BWT Squats 20 Push-Ups 20

Set 1
RPxWT

Set 2
RPxWT

Set 3
RPxWT

Set 4
RPxWT

Set 5
RPxWT

Set 6
RPxWT

Front Squat Lunge Walk Leg Curl/Leg Ext. Incline Press Flat DB Press Dips Weighted Sit-ups Tuesday 6/5
Warm Up

5 (60%) ____ 10 ____ 12 ____ 10 (65%) ____ 10 ____ 30 ____ 70 ____

Jump Rope 120

5 (60%) ____ 10 ____ 10 (65%) ____ 10 ____

5 (60%) ____ 10 ____ 10 (70%) ____ 10 ____

5 (60%) ____

BWT Squats 20

Squat Jumps 20

Hang Clean Military Press Upright Rows Chin Ups Lat Pulls Curls (Straight Bar) DB Shrugs Roman Chair Twist Thursday 6/7
Warm Up

5 (60%) ____ 10 ____ 8 ____ 8 ____ 10 ____ 10 ____ 6 ____ 70 _____

Jump Rope 300

5 (60%) ____ 10 ____ 8 ____ 8 ____ 10 ____ 10 ____ 6 ____

5 (60%) ____ 10 ____ 8 ____ 8 ____ 10 ____ 10 ____ 6 ____

BWT Squats 20

Push-Ups 20

Squat Step Ups Leg Curl Bench Press Incline DB Press Dips Hanging Leg Raise Friday 6/8
Warm Up

10 (65%) ____ 10 ____ 10 ____ 10 (65%) ____ 10 ____ 30 70 ____

Jump Rope 120

10 (65%) ____ 10 ____ 10 ____ 10 (65%) ____ 10 ____

10 (65%) ____ 10 ____ 10 (65%) ____ 10 ____

10 (65%) ____

BWT Squats 20

Squat Jumps 20

Upright Row Lat Pulls (Seated) DB Shoulder Press Pull Ups DB Shrugs Rev. Grip Lat Pulls Curls Lat. Leg Raise

10 ____ 10 ____ 10 ____ 8 ____ 10 ____ 10 ____ 10 ____ 80 ____

10 ____ 10 ____ 10 ____ 8 ____ 10 ____ 10 ____ 10 ____

10 ____ 10 ____ 10 ____ 8 ____ 10 ____ 10 ____ 10 ____

21

SBU BEARCATS FOOTBALL WORKOUT- SUMMER 2007 PHASE II WEEK #4 (6/11 6/15)
Week 4
Monday 6/11
Warm Up Jump Rope 300 BWT Squats 20 Push-Ups 20

Set 1
RPxWT

Set 2
RPxWT

Set 3
RPxWT

Set 4
RPxWT

Set 5
RPxWT

Set 6
RPxWT

Front Squat Lunge Walk Leg Curl/Leg Ext. Incline Press Flat DB Press Dips Weighted Sit-ups Tuesday 6/12
Warm Up

5 (60%) ____ 10 ____ 12 ____ 10 (65%) ____ 10 ____ 30 ____ 70 ____

Jump Rope 120

5 (60%) ____ 10 ____ 10 (65%) ____ 10 ____

5 (60%) ____ 10 ____ 10 (70%) ____ 10 ____

5 (60%) ____

BWT Squats 20

Squat Jumps 20

Hang Clean Military Press Upright Rows Chin Ups Lat Pulls Curls (Straight Bar) DB Shrugs Roman Chair Twist Thursday 6/14
Warm Up

5 (70%) ____ 5 ____ 6 ____ 8 ____ 8 ____ 8 ____ 5 ____ 70 _____

Jump Rope 300

5 (70%) ____ 5 ____ 6 ____ 8 ____ 8 ____ 8 ____ 5 ____

5 (70%) ____ 5 ____ 6 ____ 8 ____ 8 ____ 8 ____ 5 ____

5 (70%) ____

BWT Squats 20

Push-Ups 20

Squat Step Ups R.D.L Bench Press Incline DB Press Dips Hanging Leg Raise Friday 6/15
Warm Up

5 (60%) ____ 5 ____ 5 ____ 5 (60%) ____ 5 ____ 35 70 ____

Jump Rope 120

5 (80%) ____ 5 ____ 5 ____ 5 (80%) ____ 5 ____

5 (80%) ____ 5 ____ 5 ____ 5 (80%) ____ 5 ____

5 (80%) ____

10 (60%) ____

5 (80%) ____ 5 ____

1 XRPM (60%)

_____/_____

BWT Squats 20

Squat Jumps 20

Upright Row Lat Pulls (Seated) DB Shoulder Press Pull Ups DB Shrugs Rev. Grip Lat Pulls Curls Lat. Leg Raise

10 ____ 10 ____ 10 ____ 8 ____ 10 ____ 10 ____ 10 ____ 80 ____

10 ____ 10 ____ 10 ____ 8 ____ 10 ____ 10 ____ 10 ____

10 ____ 10 ____ 10 ____ 8 ____ 10 ____ 10 ____ 10 ____

22

SBU BEARCATS FOOTBALL WORKOUT- SUMMER 2007 PHASE II WEEK #5 (6/18 6/22)
Week 5
Monday 6/18
Warm Up Jump Rope 300 BWT Squats 20 Push-Ups 20

Set 1
RPxWT

Set 2
RPxWT

Set 3
RPxWT

Set 4
RPxWT

Set 5
RPxWT

Set 6
RPxWT

Front Squat
Squat Jumps

5 (70%) ____
8 _____

5 (70%) ____
8 _____

5 (70%) ____
8 _____

5 (70%) ____

Lunge Walk Leg Curl Incline Press Flat DB Press Dips Weighted Sit-ups Tuesday 6/19
Warm Up

5 ____ 8 ____ 5 (80%) ____ 5 ____ 35 ____ 70 ____

Jump Rope 120

5 ____ 8 ____ 5 (80%) ____ 5 ____

8 ____ 5 (80%) ____ 5 ____

10 (60%)____ 5 ____

BWT Squats 20

Squat Jumps 20

Hang Clean Military Press Upright Rows Chin Ups Lat Pulls Curls (Straight Bar) DB Shrugs Roman Chair Twist Thursday 6/21
Warm Up

5 (70%) ____ 5 ____ 6 ____ 8 ____ 8 ____ 8 ____ 5 ____ 70 _____

Jump Rope 300

5 (70%) ____ 5 ____ 6 ____ 8 ____ 8 ____ 8 ____ 5 ____

5 (70%) ____ 5 ____ 6 ____ 8 ____ 8 ____ 8 ____ 5 ____

5 (70%) ____

BWT Squats 20

Push-Ups 20

Squat Step Ups R.D.L Bench Press Incline DB Press Dips Hanging Leg Raise Friday 6/22
Warm Up

5 (60%) ____ 5 ____ 5 ____ 5 (60%) ____ 5 ____ 35 70 ____

Jump Rope 120

5 (80%) ____ 5 ____ 5 ____ 5 (80%) ____ 5 ____

5 (80%) ____ 5____ 5 ____ 5 (80%) ____ 5 ____

5 (80%) ____

10 (60%)____

5 (80%) ____ 5 ____

1 XRPM (60%)

____

BWT Squats 20

Squat Jumps 20

Upright Row Lat Pulls (Seated) DB Shoulder Press Pull Ups DB Shrugs Rev. Grip Lat Pulls Curls Lat. Leg Raise

10 ____ 10 ____ 10 ____ 8 ____ 10 ____ 10 ____ 10 ____ 80 ____

10 ____ 10 ____ 10 ____ 8 ____ 10 ____ 10 ____ 10 ____

10 ____ 10 ____ 10 ____ 8 ____ 10 ____ 10 ____ 10 ____

23

SBU BEARCATS FOOTBALL WORKOUT- SUMMER 2007 PHASE II WEEK #6 (6/25 6/29)
Week 6
Monday 6/25
Warm Up Jump Rope 300 BWT Squats 20 Push-Ups 20

Set 1
RPxWT

Set 2
RPxWT

Set 3
RPxWT

Set 4
RPxWT

Set 5
RPxWT

Set 6
RPxWT

Front Squat Lunge Walk Leg Curl Incline Press Flat DB Press Dips/Push Ups Weighted Sit-ups Tuesday 6/26
Warm Up

5 (60%) ____ 10 ____ 10 ____ 10 (60%) ____ 10 ____ 35 ____ 70 ____

Jump Rope 120

5 (60%) ____ 10 ____ 10 ____ 10 (60%) ____ 10 ____

5 (60%) ____ 10 ____ 10 (65%) ____ 10 ____

5 (60%) ____

5 (60%) ____

10 (65%) ____ 10 ____

BWT Squats 20

Squat Jumps 20

Hang Clean Military Press Upright Rows Chin Ups Lat Pulls Curls (Straight Bar) DB Shrugs Roman Chair Twist Thursday 6/28
Warm Up

5 (60%) ____ 10 ____ 10 ____ 8 ____ 10 ____ 10 ____ 10 ____ 70 _____

Jump Rope 300

5 (60%) ____ 10 ____ 10 ____ 8 ____ 10 ____ 10 ____ 10 ____

5 (65%) ____ 10 ____ 10 ____ 8 ____ 10 ____ 10 ____ 10 ____

5 (60%) ____

BWT Squats 20

Push-Ups 20

Squat Step Ups R.D.L Bench Press Incline DB Press Dips Hanging Leg Raise Friday 6/29
Warm Up

10 (55%) ____ 10 ____ 8 ____ 10 (60%) ____ 10 ____ 35 70 ____

Jump Rope 120

10 (55%) ____ 10 ____ 8 ____ 10 (60%) ____ 10 ____

10 (55%) ____ 10 ____ 8 ____ 10 (60%) ____ 10 ____

10 (55%) ____

10 (55%) ____

10 (60%) ____ 10 ____

10 (60%) ____

BWT Squats 20

Squat Jumps 20

Upright Row Lat Pulls (Seated) DB Shoulder Press Pull Ups DB Shrugs Rev. Grip Lat Pulls Curls Lat. Leg Raise

10 ____ 10 ____ 10 ____ 8 ____ 10 ____ 10 ____ 10 ____ 80 ____

10 ____ 10 ____ 10 ____ 8 ____ 10 ____ 10 ____ 10 ____

10 ____ 10 ____ 10 ____ 8 ____ 10 ____ 10 ____ 10 ____

24

SBU BEARCATS FOOTBALL WORKOUT- SUMMER 2007 PHASE II WEEK #7 (7/2 7/6)
Week 7
Monday 7/2
Warm Up Jump Rope 300 BWT Squats 20 Push-Ups 20

Set 1
RPxWT

Set 2
RPxWT

Set 3
RPxWT

Set 4
RPxWT

Set 5
RPxWT

Set 6
RPxWT

Front Squat Lunge Walk Leg Curl/Leg Ext. Incline Press Flat DB Press Dips/Push ups Weighted Sit-ups Tuesday 7/3
Warm Up

5 (60%) ____ 10 ____ 10 ____ 10 (60%) ____ 10 ____ 35 ____ 70 ____

Jump Rope 120

5 (60%) ____ 10 ____ 10 ____ 10 (60%) ____ 10 ____

5 (60%) ____ 10 ____ 10 (65%) ____ 10 ____

5 (60%) ____

5 (60%) ____

10 (65%) ____ 10 ____

BWT Squats 20

Squat Jumps 20

Hang Clean Military Press Upright Rows Chin Ups Lat Pulls Curls (Straight Bar) DB Shrugs Roman Chair Twist Thursday 7/5
Warm Up

5 (60%) ____ 10 ____ 10 ____ 8 ____ 10 ____ 10 ____ 10 ____ 70 _____

Jump Rope 300

5 (60%) ____ 10 ____ 10 ____ 8 ____ 10 ____ 10 ____ 10 ____

5 (65%)____ 10 ____ 10 ____ 8 ____ 10 ____ 10 ____ 10 ____

5 (65%)____

BWT Squats 20

Push-Ups 20

Squat Step Ups R.D.L Bench Press Incline DB Press Dips Hanging Leg Raise Friday 7/6
Warm Up

10 (55%) ____ 10 ____ 8 ____ 10 (60%) ____ 10 ____ 35 70 ____

Jump Rope 120

10 (55%) ____ 10 ____ 8 ____ 10 (60%) ____ 10 ____

10 (55%) ____ 10 ____ 8 ____ 10 (60%) ____ 10 ____

10 (55%) ____

10 (55%) ____

10 (60%) ____ 10 ____

10 (60%) ____

BWT Squats 20

Squat Jumps 20

Upright Row Lat Pulls DB Shoulder Press Pull Ups DB Shrugs Rev. Grip Lat Pulls Curls Lat. Leg Raise

10 ____ 10 ____ 10 ____ 8 ____ 10 ____ 10 ____ 10 ____ 80 ____

10 ____ 10 ____ 10 ____ 8 ____ 10 ____ 10 ____ 10 ____

10 ____ 10 ____ 10 ____ 8 ____ 10 ____ 10 ____ 10 ____

25

SBU BEARCATS FOOTBALL WORKOUT- SUMMER 2007 PHASE 3 WEEK #8 (7/9 7/13)
Week 8
Monday 7/9
Warm Up Jump Rope 300 BWT Squats 20 Push-Ups 20

Set 1
RPxWT

Set 2
RPxWT

Set 3
RPxWT

Set 4
RPxWT

Set 5
RPxWT

Set 6
RPxWT

Squat Squat Jumps Leg Curl Incline Press Push Ups (Clap) Close Grip Bench Press Dips Tricep Ext. Tuesday 7/10 Wednesday 7/11
Warm Up

8 (50%) ____ 8 ____ 10 ____ 5 (50%) ____ 6 ____ 5 ____ 25 ____ 8 ____

5 (70%) ____ 8 ____ 10 ____ 5 (80%) ____ 6 ____ 5 ____

5 (70%) ____ 8 ____ 5 (80%) ____ 6 ____ 5 ____

5 (70%) ____

5 (60%) ____

SPEED SET

5 (80%) ____

5 (60%) ____

SPEED SET

5 ____

8 ____

8 ____

Jump Rope 120

BWT Squats 20

Squat Jumps 10

Push-Ups 20

Hang Cleans Front Squats Push Press DB Shrugs Chin Ups Lat Pulls Hanging Leg Raise Thursday 7/12 Friday 7/13
Warm Up

5 (60%) ____ 5 (70%) ____ 5 ____ 10 ____ 8 ____ 8 ____ 70 ____

5 (65%) ____ 5 (70%) ____ 5 ____ 10 ____ 8 ____ 8 ____

5 (70%) ____ 5 (70%) ____ 5 ____ 10 ____ 8 ____ 8 ____

5 (75%) ____

Jump Rope 300

BWT Squats 20

Squat Jumps 20

Squat Box Jumps Step Ups R.D.L Bench Press Incline DB Press Dips Lat. Leg Raise

8 (50%) ____ 8 ____ 5 ____ 5 ____ 8 (50%) ____ 5 ____ 35 80 ____

5 (75%) ____ 8 ____ 5 ____ 5 ____ 5 (80%) ____ 5 ____

5 (75%) ____ 8 ____ 5 ____ 5 ____ 5 (80%) ____ 5 ____

5 (75%) ____

5 (60%) ____

SPEED SET

5 (80%) ____ 5 ____

5 (60%) ____

SPEED SET

26

SBU BEARCATS FOOTBALL WORKOUT- SUMMER 2007 PHASE 3 WEEK #9 (7/16 7/20)
Week 9
Monday 7/16
Warm Up Jump Rope 300 BWT Squats 20 Push-Ups 20

Set 1
RPxWT

Set 2
RPxWT

Set 3
RPxWT

Set 4
RPxWT

Set 5
RPxWT

Set 6
RPxWT

Squat Vertical Jumps Lunge Walk Incline Press Push Ups Clap Dips Weighted Sit-ups Tuesday 7/17
Warm Up

5 (60%) ____ 10 ____ 5 ____ 5 (60%) ____ 8 ____ 35 ____ 70 ____

Jump Rope 120

5 (60%) ____ 10 ____ 5 ____ 5 (75%) ____ 8 ____

5 (60%) ____ 10 ____ 5 ____ 5 (75%) ____ 8 ____

5 (60%) ____

SPEED SETS

5 (80%) ____

5 (80%) ____

5 (60%) ____

BWT Squats 20

Squat Jumps 20

Hang Clean Front Squats Push Press DB Shrugs Chin Ups Lat Pulls Curls (Straight Bar) Roman Chair Twist Thursday 7/19
Warm Up

5 (70%) ____ 5 (70%) ____ 5 ____ 5 ____ 5____ 8 ____ 6 ____ 70 _____
Jump Rope 300

5 (70%) ____ 5 (70%) ____ 5 ____ 5 ____ 5 ____ 8 ____ 6 ____

5 (75%) ____ 5 (70%) ____ 5 ____ 5 ____ 5 ____ 8 ____ 6 ____

5 (80%) ____

8 ____ 6 ____

BWT Squats 20

Push-Ups 20

Squat Step Ups R.D.L Bench Press Incline DB Press

5 (60%) ____ 5 ____ 5 ____ 5 (60%) ____ 5 ____

5 (80%) ____ 5 ____ 5 ____ 5 (80%) ____ 5 ____

5 (80%) ____ 5 ____ 5 ____ 5 (80%) ____ 5 ____

5 (80%) ____

5 (70%) ____

5 (80%) ____ 5 ____

1 (100%) ____

5 (70%) ____

Dips 25 Hanging Leg Raise 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 3xs 27

SBU BEARCATS FOOTBALL WORKOUT- SUMMER 2007 PHASE 3 WEEK #10 (7/23 7/27)
Week 10
Monday 7/23
Warm Up Jump Rope 300 BWT Squats 20 Push-Ups 20

Set 1
RPxWT

Set 2
RPxWT

Set 3
RPxWT

Set 4
RPxWT

Set 5
RPxWT

Set 6
RPxWT

Squat Vertical Jumps Lunge Walk Incline Press Push Ups Clap Dips Weighted Sit-ups Tuesday 7/24
Warm Up

5 (60%) ____ 10 ____ 5 ____ 5 (60%) ____ 8 ____ 35 ____ 70 ____

Jump Rope 120

5 (60%) ____ 10 ____ 5 ____ 5 (80%) ____ 8 ____

5 (60%) ____ 10 ____ 5 ____ 5 (80%) ____ 8 ____

5 (60%) ____

SPEED SETS

5 (85%) ____

5 (85%) ____

5 (60%) ____

BWT Squats 20

Squat Jumps 20

Hang Clean Front Squats Push Press DB Shrugs Chin Ups Lat Pulls Curls (Straight Bar) Roman Chair Twist Thursday 7/26
Warm Up

5 (70%) ____ 5 (70%) ____ 5 ____ 5 ____ 5____ 8 ____ 6 ____ 70 _____
Jump Rope 300

5 (70%) ____ 5 (70%) ____ 5 ____ 5 ____ 5 ____ 8 ____ 6 ____

5 (75%) ____ 5 (70%) ____ 5 ____ 5 ____ 5 ____ 8 ____ 6 ____

5 (80%) ____

8 ____ 6 ____

BWT Squats 20

Push-Ups 20

Squat Step Ups R.D.L Bench Press Inline DB Press

5 (60%) ____ 5 ____ 5 ____ 5 (60%) ____ 5 ____

5 (80%) ____ 5 ____ 5 ____ 5 (70%) ____ 5 ____

5 (80%) ____ 5 ____ 5 ____ 5 (80%) ____ 5 ____

5 (85%) ____

5 (70%) ____

5 (80%) ____ 5 ____

3 (90%) ____

1 (100%) ____

Dips 25 Hanging Leg Raise 70 ____ 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 3xs 28

SBU BEARCATS FOOTBALL WORKOUT- SUMMER 2007 PHASE 3 WEEK #11 (7/30 7/31)
Week 11
Monday 7/30
Warm Up Jump Rope 300 BWT Squats 20 Push-Ups 20

Set 1
RPxWT

Set 2
RPxWT

Set 3
RPxWT

Set 4
RPxWT

Set 5
RPxWT

Set 6
RPxWT

Squat Vertical Jumps Lunge Walk Incline Press Push Ups Clap Dips Weighted Sit-ups Tuesday 7/31
Warm Up

5 (60%) ____ 10 ____ 5 ____ 5 (60%) ____ 8 ____ 35 ____ 70 ____

Jump Rope 120

5 (60%) ____ 10 ____ 5 ____ 5 (80%) ____ 8 ____

5 (60%) ____ 10 ____ 5 ____ 5 (80%) ____ 8 ____

5 (60%) ____

SPEED SETS

5 (85%) ____

5 (85%) ____

5 (60%) ____

BWT Squats 20

Squat Jumps 20

Hang Clean Front Squats Push Press DB Shrugs Chin Ups Lat Pulls Curls (Straight Bar) Roman Chair Twist

5 (70%) ____ 5 (70%) ____ 5 ____ 5 ____ 5____ 8 ____ 6 ____ 70 _____

5 (70%) ____ 5 (70%) ____ 5 ____ 5 ____ 5 ____ 8 ____ 6 ____

5 (75%) ____ 5 (70%) ____ 5 ____ 5 ____ 5 ____ 8 ____ 6 ____

5 (80%) ____

8 ____ 6 ____

THIS IS YOUR LAST WEEK OF LIFTING. REST TO PREPARE FOR 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 x # of reps 110 distance :18, :20 time to complete (skill, linemen) (:30) rest time

31

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BEARCATS FOOTBALL CONDITIONINGPHASE I

SUMMER 2007 WEEK #: 1 (5/21 5/25)

MONDAY

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 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 TO END LINE AND BACK) :40sec, :45sec REST BY WALKING 120 STRETCH

34

BEARCATS FOOTBALL CONDITIONINGPHASE I

SUMMER 2007 WEEK #: 2 (5/28 6/1)

MONDAY

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 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 TO END 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 BY WALKING 50) STRETCH

WEDNESDAY

6/6

WARM UP DRILLS 4 X W-DRILL (REST :30) 10 X 1/2 GASERS (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 TO END LINE AND BACK) :40sec, :45sec REST BY WALKING 120 STRETCH

36

BEARCATS FOOTBALL CONDITIONINGPHASE II

SUMMER 2007 WEEK #: 4 (6/11 6/15)

MONDAY

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 50 (REST 2 MINUTES BETWEEN SETS) STRETCH

WEDNESDAY
WARM UP DRILLS 4 X W-DRILL (REST :30) 12 X 110yds. : 16sec., 18sec. STRETCH

6/13

FRIDAY

6/15

WARM UP DRILLS 4 X 4 CONE DRILL (REST :30) 5 X 175yds (OUTSIDE EDGE OF FOOTBALL FIELD) :28sec, :32sec (WALK 175) STRETCH

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BEARCATS FOOTBALL CONDITIONINGPHASE II

SUMMER 2007 WEEK #: 5 (6/18 6/22)

MONDAY

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 (6/25 6/29)

MONDAY

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 2Xs) :40, :45 (REST WALK 1/2 GASER) STRETCH

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BEARCATS FOOTBALL CONDITIONING-

SUMMER 2007 - PHASE II

WEEK #: 7 (7/2 7/6)

MONDAY

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 50 4 X 40yd SPRINT (3-POINT STANCE) REST 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 (7/9 7/13)

MONDAY 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 (7/16 7/20)

MONDAY

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)

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 (3-POINT STANCE) REST 1:00 STRETCH

WEDNESDAY
WARM UP DRILLS 4 X W-DRILL (REST :30) 16 X 110yds :16, :18 (REST :45) STRETCH

7/25

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 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) 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

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PLYOMETRICS

76

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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 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 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 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 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 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 sports drinks. A sports drink that contains 15-18 grams of carbohydrate in every 8 ounces of fluid should be used. Drinks with higher carbohydrate 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 body 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 bursts of exercise since sweat is approximately 99% water and less than 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 rely mostly on carbohydrate for energy. During low-intensity exercises like walking, the body uses more fat for energy.

What are carbohydrates?

Carbohydrates are sugars and starches found in foods like breads, cereals, fruits, vegetables, pasta, milk, honey, syrups and table sugar. Carbohydrates 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 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?

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 carbohydrates, your glycogen stores become depleted, which can 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, carbohydrate-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?

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In the past, athletes were warned that eating sugary foods before exercise could hurt 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 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. Simply eating a diet that derives more than half of its calories from carbohydrates 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. Since most athletes eat more than this amount, vitamin and mineral supplements are needed only in special situations. Athletes who follow vegetarian diets or who avoid an entire 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 below the 1,800 calorie level, 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 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 muscle is training hard and consuming 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 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 from the lungs to all parts of the body, 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 of 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 for women and 10 milligrams a day for men. Red 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 source of calcium. However, studies show that many female athletes who are trying to lose weight cut back on dairy products. Female athletes who don't get enough calcium 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 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 half 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. Each is different and has individualized needs; a 98-pound gymnast, for example, should eat differently than a 250-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 consuming a wide variety of food on a daily 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 only after a period of progressive resistance weight training. How much strength you actually gain depends on 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 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 and various vitamins. Additionally, if your calorie intake isnt adequate, the protein you eat will be used for energy 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 amounts of vitamins and minerals, but wont be able to increase or even 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 for your bodys 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 youre thirsty to drink, you have waited to long. During intense exercise the bodys thirst mechanism lags behind actual need. It is important to make a conscious effort to drink water before you ever get thirsty. Your actual 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 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. The air in the planes 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. The longer the flight, the more water you should drink. This is especially important during overseas flights. Avoid alcohol and caffeine-containing beverages (such as coffee or cola), because they increase your water loss.

What about using sport drinks for fluid replacement?

For workouts or events lasting less than 2 hours, 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 than 2 hours, an athlete may benefit from carbohydrate and electrolytes provided by fluid-replacement type drinks. The drinks should be between 4-8% carbohydrate (15-18 grams per 8 ounces of fluid). Drinks with a 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 competition.

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 they are involved in fluid balance, nerve conduction and muscle contraction. However, you need not worry about replacement until after exercise is over. The one exception is during ultra-endurance events 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 that your body fluids. When you sweat, your body loses a lot more water than electrolytes. During exercise, water replacement is the main concern. After exercise, 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 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 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. A multi-vitamin/mineral pill that supplies 100% of the RDA for each nutrient (check the label) will provide the needed nutrients.

Im on a heavy training program; how much protein do I need?

Based on current research, it appears that 1.0-1.5 grams of protein per kilogram of body weight will meet most athletes needs, as long as they are getting enough calories and not eating a vegetarian diet. Recent studies suggest that 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 need. A more common problem for athletes on a heavy training program is not eating enough carbohydrate calories. If the body doesnt have enough carbohydrate to use for energy, then protein is used, which means the protein isnt available for maintaining muscle mass. Protein supplements offer no advantage over protein available from 86

foods such as meat, 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 Im lifting weights to build up my muscles?

You will need a little more protein than if you werent lifting weights, but that doesnt mean you will need more than you are already eating. One of the most important factors affecting protein/amino acid needs of strength athletes is energy intake (calories). Inadequate or lowprotein intake by athletes is usually due to not eating enough calories.

It doesnt 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 or stored as body fat. The other part, the nitrogen part, can be toxic to the body in 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 protein, much like the individual links of a chain link fence. They have become popular among strength-training athletes and are 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 weight than protein from food. Problems, which can result from use of amino acid supplements, are similar to those of protein supplements, including dehydration and calcium losses. Additionally, too much of one amino acid may hinder the absorption of another, in effect delaying the musclebuilding process.

I read that athletes should eat a lot of carbohydrates?

When your muscles are working they use fat and 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 to follow and often has negative side effects, including disruption of normal training. Current research has shown 87

that eating a high-carbohydrate diet every day during training, followed by a gradual reduction in training intensity 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 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 carbohydrate-rich foods while training daily, may reduce their glycogen stores to inadequate levels. Low levels of 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 athletes who train aerobically for more than 90 minutes daily may need 10-12 grams of carbohydrate per kilogram of body weight to replace glycogen 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. 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 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, potatoes, rice and pasta, but low in fat. Fuids water, 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 in one of two extremes it speeds up or it slows down. Either way, your performance and 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 its physical or mental stress, you still need to maintain energy and fluid balance to perform your best. Even if you dont 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 wont 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 accounts of athletes who ate huge meals just minutes before breaking a world record or winning a gold medal. Wouldnt a full stomach slow an athlete down? Not necessarily, report nutritionists. What they have discovered is that consuming a liquid or solid meal as close as 30 minutes before 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 enough fluid so that 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 to be helpful. Simply record the 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 dont 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 wont just happen. Finding out what type of foods restaurants serve, packing meals and snacks to take along, knowing what to but at quick stop stores and knowing 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 terms are:

Steamed Broiled Roasted Poached In its own juice

It is easy to get bored while traveling, and its common to relieve the boredom by eating. But snacking on high-fat, high-calorie foods can defeat a high-performance diet. 90

Bringing your own food along can guarantee youll 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 in many sports, it is equally true that excessive weight loss and radical methods 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 sitting in a sauna. Midway through his second match, he 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 consequences that can result. Although athletes have used many techniques and diets to lose weight, the bottom line is to balance calories. Its the same as balancing your checkbook. Weight loss results only when you withdraw calories 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 frame and sex. Your ideal weight, or more correctly, body composition (amount of fat and amount of muscle) also depends on your sport. Determining your ideal competitive 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 others even in your own sport. They may feel comfortable and perform well weighing more or less than 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, the effects of dehydration on performance can be far worse. Research has shown that fluid 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 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 bodys main fuel sources for sports activity is carbohydrate. Carbohydrate is stored in the body as muscle and liver glycogen. Fasting or food restriction, with or without exercise, depletes these glycogen stores. Your body will sputter like a car running out of gas if these stores get too low. Eating a large carbohydraterich meal several hours before competition will not help 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, assess your diet. Know the source of your calories. This can best be done by keeping a food diary of everything you eat and drink. For optimal performance, achieve your desired weight well before the competition season and maintain it, avoiding weight seesaws. Keep your carbohydrate 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, arm, leg, etc.) as well as weight. To do accurate, a person trained to take them must do skin fold measurements. Often, if you are on a strength and conditioning program you may maintain or even gain weight while decreasing your percent of body fat because muscle tissue weighs more than fat tissue for the same volume. 2. Watch out for the fat in your diet. Fat has over twice as many calories as the 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 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, and the time the food is eaten, as well as the types of food eaten while losing weight will vary from person to person. Some people can lose weight easily and dont need any help. For others, losing weight is very difficult. If you are having problems losing weight or even deciding if 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 goal in gaining weight is to gain muscle, not fat. Two things you must do to gain muscle are: a) lift weights regularly and b) take in enough calories to support the muscle growth. Although not directly 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 wont grow unless it is challenged to lift more weight. When it becomes easy to lift a certain weight, you must increase that weight to stimulate further growth. Consult a certified strength/conditioning professional for specific recommendations for you appropriate weight training program and the rate of growth thats 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 you eat provide calories. In fact, it requires at least 2,500 calories over your basal calorie requirement for every pound of muscle 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 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 breakfast. Most athletes achieve weight gain by making sure they dont 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 potato, peanut butter to carrot sticks or dried fruit or nuts to yogurt. Adding extra calories can be hard when youre busy with training, work, or school. It can become even more difficult when youre trying to time your eating so you dont have to eat 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 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 day- not just every other day or a few times a week. It is impossible to determine how many extra calories youll need to gain muscle. As a starting point, increase your calories slightly, monitor your body composition and increase or decrease 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 weight per day. Your protein needs during weight gain will, in most instances, be met by 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 fat remains stable while your scale weight increases, muscle is being gained. On the other hand, if percentage of body fat increases, it is likely that both fat and muscle are being gained. A reasonable goal for muscle gain is to 1 pound per week. You may find your rate of weight gain occurs more rapidly initially, then slows down. Although gaining muscle mass is largely dependent 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 Banana (1) Apple (1) Grapes, American (1 cup) Avocado (1 medium) Raisins (1/2 cup) Fruit Juice (8 ounces) Bread, Cereal, Nuts Trail Mix (1/2 cup) Pretzel, soft Mixed nuts (1/2 cup) Cereal, ready to eat (1 ounce) Bagel, plain Banana bread (1 slice) Calories (Approx) 105 80 60 305 217 115-155 ___________________________ 347 145 438 90-140 160 190

Dairy Products_______________________________________________________________ Milk, 2% fat (1 cup) Yogurt, lowfat (1 cup) Ice Cream, reg 10% fat (1/2 cup) Yogurt, frozen, lowfat (1 cup) 122 250 130 200

Sandwiches _________________________________________________________________ Bread, 2 slices combined with: Peanut butter and Jelly (2 tbsp each) Cheese, cheddar (2 ounces) Turkey breast (3 ounces) Ham, sliced (3 ounces) 404 340 202 277

Miscellaneous_________________________________________________________________ 96

Sustacal (8 ounces) Ensure, ready to use (8 ounces) Ensure-plus, high calories (8 ounces) Gator pro (11 ounces) Power Bar (1) Nutri-Grain bar (1) Rice Krispie bar (1) Fig Newton (6 cookies)

240 240 340 360 225 109 226 360

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PROTEIN CONTENT OF FOODS

Food American Cheese (1 ounce) Cheddar Cheese (1 ounce) Milk, lowfat (1 cup) Yogurt, lowfat (8 ounces) Almonds (1/2 cup) Beans, black (1/2 cup) Mixed nuts (1/2 cup) Peanut Butter (1 tbsp) Refried beans (1/2 cup) Baked potato, with skin (1) Bread, wheat (2 slices) Corn (1/2 cup) Rice (1/2 cup) Spaghetti, noodles, cooked (1 cup) Tortilla, flour (1) Beef, lean (3 ounces) Egg (1) Poultry (3 ounces) Tuna (3 ounces) Protein (gms) 6 7 8 9 16 7.5 12 4.5 8 4 5 2.5 3 7 3 24 6 21 24

Stimulants 98

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 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 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, 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

Cautions include : small sample sizes, various preparations of ginseng have different effects, variations in individual response

IV.

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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