2007 SBU Bearcats Summer Workout - 103 pages

8/14/2019 2007 SBU Bearcats Summer Workout - 103 pages

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SBU BEARCATSSBU BEARCATSSBU BEARCATSSBU BEARCATS

FOOTBALLFOOTBALLFOOTBALLFOOTBALL

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!


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Bearcats:

We had a good off-season and great Spring Practices. We have seen tremendousgains in the weight room and on the field as a team! The staff is extremely excitedabout 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 awinning season. It is critical that you continue to prepare yourself for the demands ofthe 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 andintensity. Your work ethic and mental focus for the next eleven weeks will lay thefoundation for your success. Take advantage of every opportunity to improve. Makeit 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 havenot increased in all maxes or who fail the conditioning test will be required to extralifting and conditioning and be reprimanded! DO NOT TAKE THIS SUMMER

PROGRAM LIGHTLY- OUR SUCCESS AS A TEAM DEPENDS ON YOURINDIVIDUAL COMMITMENT!

Have a great summer and call us at (417) 328-1798 if you have any questions orconcerns.

Go Bearcats,

Jack Peavey

Head Football Coach


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1

TABLE OF CONTETABLE OF CONTETABLE OF CONTETABLE OF CONTENTSNTSNTSNTS

Introductory Letter.. i

Table of Contents... 1

2007 Schedule ... 2

Monthly Calendar. 3May. 4June. 5July.. 6

Flexibility....... 7

Weight Percentage Chart. 16

Weekly Summer Lifting ....... 18Week 1. 19

Week 2. 20Week 3. 21Week 4. 22Week 5. 23Week 6. 24Week 7. 25Week 8. 26Week 9. 27Week 10... 28Week 11... 29

Conditioning Notes. 31

Weekly Summer Conditioning.Week 1. 34Week 2. 35Week 3. 36Week 4. 37Week 5. 38Week 6. 39Week 7. 40Week 8. 41

Week 9. 42Week 10... 43Week 11... 44

Exercise Descriptors.. 45

Nutrition... . 80


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2

SOUTHWEST BAPTIST

BEARCATS FOOTBALL

2007 SCHEDULE

Date Opponent Time

Sept 1 @ Harding

Sept 8 @ Southeast Missouri State

Sept 15 @ Emporia State

Sept 22 Missouri Southern State

Sept 29 @ Northwest Missouri State

Oct 6 Truman State

Oct 13 @ Missouri Western

Oct 20 Pittsburg State

Oct 27 Central Missouri

Nov 3 @ Fort Hays State

Nov 10 Washburn

GO BEARCATS!


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SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY

May 20 MAY 21

WEIGHTS

CONDITIONING

MAY 22

WEIGHTS

MAY 23

CONDITIONING

MAY 24

WEIGHTS

MA

CO

MAY 27 MAY 28

WEIGHTS

CONDITIONING

MAY 29

MEMORIAL

DAY

MAY 30

CONDITIONING

MAY 31

WEIGHTS

JUN

CO

JUNE 3 JUNE 4

WEIGHTS

CONDITIONING

JUNE 5

WEIGHTS

JUNE 6

CONDITIONING

JUNE 7

WEIGHTS

JUN

CO

JUNE 10 JUNE 11

WEIGHTS

CONDITIONING

JUNE 12

WEIGHTS

JUNE 13

CONDITIONING

JUNE 14

WEIGHTS

JUN

CO


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JUNE 17 JUNE 18

WEIGHTS

CONDITIONING

JUNE 19

WEIGHTS

JUNE 20

CONDITIONING

JUNE 21

WEIGHTS

J

JUNE 24 JUNE 25

WEIGHTS

CONDITIONING

JUNE 26

WEIGHTS

JUNE 27

CONDITIONING

JUNE 28

WEIGHTS

J

JULY 1 JULY 2

WEIGHTS

CONDITIONING

JULY 3

WEIGHTS

JULY 4

INDEPENDENCE

DAY

JULY 5

WEIGHTS

J

JULY 8 JULY 9

WEIGHTS

CONDITIONING

JULY 10

WEIGHTS

JULY 11

CONDITIONING

JULY 12

WEIGHTS

J


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JULY 15 JULY 16

WEIGHTS

CONDITIONING

JULY 17

WEIGHTS

JULY 18

CONDITIONING

JULY 19

WEIGHTS

JUL

CO

JULY 22 JULY 23

WEIGHTS

CONDITIONING

JULY 24

WEIGHTS

JULY 25

CONDITIONING

JULY 26

WEIGHTS

JUL

CO

JULY 29 JULY 30

WEIGHTS

CONDITIONING

JULY 31

WEIGHTS

AUGUST 1

CONDITIONING

AUGUST 2

REPORT

AU

AUGUST 5 AUGUST 6 AUGUST 7 AUGUST 8 AUGUST 9 AU


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FLEXIBILITY


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LBS PERCENT

40% 45% 50% 55% 60% 65% 70% 75% 80% 85% 90% 95% 100% 105% 110

340 140 155 170 190 205 225 240 255 275 290 310 325 340 360 37

345 140 160 175 190 210 225 245 260 280 295 315 330 345 365 38

350 140 160 175 195 210 230 245 265 280 300 315 335 350 370 38

355 145 160 180 200 215 235 250 270 285 305 320 340 355 375 39

360 145 165 180 200 220 235 255 270 290 310 325 345 360 380 40

365 150 165 185 205 220 240 260 275 295 315 330 350 365 385 40

370150 170 185 205 225 245 260 280 300 315 335 355 370 390 41

375 150 170 190 210 225 245 265 285 300 320 340 360 375 395 41

380 155 175 190 210 230 250 270 285 305 325 345 365 380 400 42

385 155 175 195 215 235 255 270 290 310 330 350 370 385 405 42

390 160 180 195 215 235 255 275 295 315 335 355 375 390 410 43

395 160 180 200 220 240 260 280 300 320 340 360 380 395 415 43

400 160 180 200 220 240 260 280 300 320 340 360 380 400 420 44

405 165 185 205 225 245 265 285 305 325 345 365 385 405 430 45

410 165 185 205 230 250 270 290 310 330 350 370 390 410 435 45

415 170 190 210 230 250 270 295 315 335 355 375 395 415 440 46

420 170 190 210 235 255 275 295 315 340 360 380 400 420 445 46

425 170 195 215 235 255 280 300 320 340 365 385 405 425 450 47

430 175 195 215 240 260 280 305 325 345 370 390 410 430 455 47

435 175 200 220 240 265 285 305 330 350 370 395 415 435 460 48

440 180 200 220 245 265 290 310 330 355 375 400 420 440 465 48

445 180 205 225 245 270 290 315 335 360 380 405 425 445 470 49

450 180 205 225 250 270 295 315 340 360 385 405 430 450 475 49

455 185 205 230 255 275 300 320 345 365 390 410 435 455 480 50

460 185 210 230 255 280 300 325 345 370 395 415 440 460 485 51

465 190 210 235 260 280 305 330 350 375 400 420 445 465 490 51

470 190 215 235 260 285 310 330 355 380 400 425 450 470 495 52

475 190 215 240 265 285 310 335 360 380 405 430 455 475 500 52

480 195 220 240 265 290 315 340 360 385 410 435 460 480 505 53

485 195 220 245 270 295 320 340 365 390 415 440 465 485 510 53

490 200 225 245 270 295 320 345 370 395 420 445 470 490 515 54

495 200 225 250 275 300 325 350 375 400 425 450 475 495 520 54

500 200 225 250 275 300 325 350 375 400 425 450 475 500 525 55

505 205 230 255 280 305 330 355 380 405 430 455 480 505 535 56

510 205 230 255 285 310 335 360 385 410 435 460 485 510 540 56

515 210 235 260 285 310 335 365 390 415 440 465 490 515 545 57

520 210 235 260 290 315 340 365 390 420 445 470 495 520 550 57

525 210 240 265 290 315 345 370 395 420 450 475 500 525 555 58

530 215 240 265 295 320 345 375 400 425 455 480 505 530 560 58

535 215 245 270 295 325 350 375 405 430 455 485 510 535 565 59

540 220 245 270 300 325 355 380 405 435 460 490 515 540 570 59

545 220 250 275 300 330 355 385 410 440 465 495 520 545 575 60

550 220 250 275 305 330 360 385 415 440 470 495 525 550 580 60

555 225 250 280 310 335 365 390 420 445 475 500 530 555 585 61

560 225 255 280 310 340 365 395 420 450 480 505 535 560 590 62

565 230 255 285 315 340 370 400 425 455 485 510 540 565 595 62

570 230 260 285 315 345 375 400 430 460 485 515 545 570 600 63

575 230 260 290 320 345 375 405 435 460 490 520 550 575 605 63

580 235 265 290 320 350 380 410 435 465 495 525 555 580 610 64

585 235 265 295 325 355 385 410 440 470 500 530 560 585 615 64

590 240 270 295 325 355 385 415 445 475 505 535 565 590 620 65

595 240 270 300 330 360 390 420 450 480 510 540 570 595 625 65

600 240 270 300 330 360 390 420 450 480 510 540 570 600 630 66

605 245 275 305 335 365 395 425 455 485 515 545 575 605 640 67

610 245 275 305 340 370 400 430 460 490 520 550 580 610 645 67

615 250 280 310 340 370 400 435 465 495 525 555 585 615 650 68

620 250 280 310 345 375 405 435 465 500 530 560 590 620 655 68

625 250 285 315 345 375 410 440 470 500 535 565 595 625 660 69

630 255 285 315 350 380 410 445 475 505 540 570 600 630 665 69

635 255 290 320 350 385 415 445 480 510 540 575 605 635 670 70

640 260 290 320 355 385 420 450 480 515 545 580 610 640 675 70

645 260 295 325 355 390 420 455 485 520 550 585 615 645 680 71


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LBS PERCENT

40% 45% 50% 55% 60% 65% 70% 75% 80% 85% 90% 95% 100% 105% 110

630 255 285 315 350 380 410 445 475 505 540 570 600 630 665 69

635 255 290 320 350 385 415 445 480 510 540 575 605 635 670 70

640 260 290 320 355 385 420 450 480 515 545 580 610 640 675 70

645 260 295 325 355 390 420 455 485 520 550 585 615 645 680 71

650 260 295 325 360 390 425 455 490 520 555 585 620 650 685 71

655 265 295 330 365 395 430 460 495 525 560 590 625 655 690 72

660265 300 330 365 400 430 465 495 530 565 595 630 660 695 73

665 270 300 335 370 400 435 470 500 535 570 600 635 665 700 73

670 270 305 335 370 405 440 470 505 540 570 605 640 670 705 74

675 270 305 340 375 405 440 475 510 540 575 610 645 675 710 74

680 275 310 340 375 410 445 480 510 545 580 615 650 680 715 75

685 275 310 345 380 415 450 480 515 550 585 620 655 685 720 75

690 280 315 345 380 415 450 485 520 555 590 625 660 690 725 76

695 280 315 350 385 420 455 490 525 560 595 630 665 695 730 76

700 280 315 350 385 420 455 490 525 560 595 630 665 700 735 77

705 285 320 355 390 425 460 495 530 565 600 635 670 705 745 78

710 285 320 355 395 430 465 500 535 570 605 640 675 710 750 78

715 290 325 360 395 430 465 505 540 575 610 645 680 715 755 79

720 290 325 360 400 435 470 505 540 580 615 650 685 720 760 79

725 290 330 365 400 435 475 510 545 580 620 655 690 725 765 80

730 295 330 365 405 440 475 515 550 585 625 660 695 730 770 80

735 295 335 370 405 445 480 515 555 590 625 665 700 735 775 81

740 300 335 370 410 445 485 520 555 595 630 670 705 740 780 81

745 300 340 375 410 450 485 525 560 600 635 675 710 745 785 82

750 300 340 375 415 450 490 525 565 600 640 675 715 750 790 82

755 305 340 380 420 455 495 530 570 605 645 680 720 755 795 83

760 305 345 380 420 460 495 535 570 610 650 685 725 760 800 84

765 310 345 385 425 460 500 540 575 615 655 690 730 765 805 84

770 310 350 385 425 465 505 540 580 620 655 695 735 770 810 85

775 310 350 390 430 465 505 545 585 620 660 700 740 775 815 85

780 315 355 390 430 470 510 550 585 625 665 705 745 780 820 86

785 315 355 395 435 475 515 550 590 630 670 710 750 785 825 86

790 320 360 395 435 475 515 555 595 635 675 715 755 790 830 87

795 320 360 400 440 480 520 560 600 640 680 720 760 795 835 87

800 320 360 400 440 480 520 560 600 640 680 720 760 800 840 88

805 325 365 405 445 485 525 565 605 645 685 725 765 805 850 89

810 325 365 405 450 490 530 570 610 650 690 730 770 810 855 89

815 330 370 410 450 490 530 575 615 655 695 735 775 815 860 90

820 330 370 410 455 495 535 575 615 660 700 740 780 820 865 90

825 330 375 415 455 495 540 580 620 660 705 745 785 825 870 91

830 335 375 415 460 500 540 585 625 665 710 750 790 830 875 91

835 335 380 420 460 505 545 585 630 670 710 755 795 835 880 92

840 340 380 420 465 505 550 590 630 675 715 760 800 840 885 92

845 340 385 425 465 510 550 595 635 680 720 765 805 845 890 93

850 340 385 425 470 510 555 595 640 680 725 765 810 850 895 93

855 345 385 430 475 515 560 600 645 685 730 770 815 855 900 94

860 345 390 430 475 520 560 605 645 690 735 775 820 860 905 95

865 350 390 435 480 520 565 610 650 695 740 780 825 865 910 95

870 350 395 435 480 525 570 610 655 700 740 785 830 870 915 96

875 350 395 440 485 525 570 615 660 700 745 790 835 875 920 96

880 355 400 440 485 530 575 620 660 705 750 795 840 880 925 97

885 355 400 445 490 535 580 620 665 710 755 800 845 885 930 97

890 360 405 445 490 535 580 625 670 715 760 805 850 890 935 98

895 360 405 450 495 540 585 630 675 720 765 810 855 895 940 98

900 360 405 450 495 540 585 630 675 720 765 810 855 900 945 99

905 365 410 455 500 545 590 635 680 725 770 815 860 905 955 10

910 365 410 455 505 550 595 640 685 730 775 820 865 910 960 10

915 370 415 460 505 550 595 645 690 735 780 825 870 915 965 10

920 370 415 460 510 555 600 645 690 740 785 830 875 920 970 10

925 370 420 465 510 555 605 650 695 740 790 835 880 925 975 102

930 375 420 465 515 560 605 655 700 745 795 840 885 930 980 102

935 375 425 470 515 565 610 655 705 750 795 845 890 935 985 10


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SUMMER STRENGTHPROGRAM


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SBU BEARCATS FOOTBALL WORKOUT- SUMMER 2007 PHASE l

WEEK #1 (5/21 5/25)

Week 1 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

RPxWT RPxWT RPxWT RPxWT RPxWT RPxWT

Monday 5/21

Warm Up Jump Rope 300 BWT Squats 20 Push-Ups 20Front Squat 5 (60%) ____ 5 (60%) ____ 5 (60%) ____ 5 (60%) ____

Lunge Walk 10 ____ 10 ____

Leg Curl/Leg Ext. 12 ____

Incline Press 10 (60%) ____ 10 (60%) ____ 10 (65%) ____

Flat DB Press 10 ____ 10 ____ 10 ____

Dips 30 ____

Weighted Sit-ups 70 ____

Tuesday 5/22

Warm Up Jump Rope 120 BWT Squats 20 Squat Jumps 20

Hang Clean 5 (60%) ____ 5 (60%) ____ 5 (60%) ____

Military Press 10 ____ 10 ____ 10 ____

Upright Rows 8 ____ 8 ____ 8 ____

Chin Ups 6 ____ 6 ____ 6 ____

Lat Pulls 10 ____ 10 ____ 10 ____

Curls(Straight Bar)

10 ____ 10 ____ 10 ____

DB Shrugs 6 ____ 6 ____ 6 ____

Roman Chair Twist 70 _____

Thursday 5/24

Warm Up Jump Rope 300 BWT Squats 20 Push-Ups 20

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

Step Ups 10 ____ 10 ____

Leg Curl 10 ____ 10 ____ 10 ____

Bench Press 10 (60%) ____ 10 (60%) ____ 10 (65%) ____ 10 (65%) ____

Incline DB Press 10 ____ 10 ____ 10 ____

Dips 30

Hanging Leg Raise 70 ____

Friday 5/25


Upright Row 10 ____ 10 ____ 10 ____

Lat Pulls 10 ____ 10 ____ 10 ____

(Seated) DBShoulder Press 10 ____ 10 ____ 10 ____

Pull Ups 8 ____ 8 ____ 8 ____

DB Shrugs 10 ____ 10 ____ 10 ____

Rev. Grip Lat Pulls 10 ____ 10 ____ 10 ____

Curls 10 ____ 10 ____ 10 ____

Lat. Leg Raise 70 ____


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SBU BEARCATS FOOTBALL WORKOUT- SUMMER 2007 PHASE l

WEEK #2 (5/28 5/31)



Monday 5/28


Front Squat 5 (60%) ____ 5 (60%) ____ 5 (60%) ____ 5 (60%) ____

Lunge Walk 10 ____ 10 ____ 10 ____


Incline Press 10 (65%) ____ 10 (65%) ____ 10 (65%) ____

Flat DB Press 10 ____ 10 ____ 10 ____

Dips 30 ____


Tuesday 5/29


Hang Clean 5 (60%) ____ 5 (60%) ____ 5 (60%) ____

Military Press 10 ____ 10 ____ 10 ____Upright Rows 8 ____ 8 ____ 8 ____

Chin Ups 8 ____ 8 ____ 8 ____

Lat Pulls 10 ____ 10 ____ 10 ____

Curls(Straight Bar)

10 ____ 10 ____ 10 ____

DB Shrugs 6 ____ 6 ____ 6 ____


Thursday 5/31


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

Step Ups 10 ____ 10 ____ 10 ____

Leg Curl 10 ____ 10 ____ 10 ____

Bench Press 10 (65%) ____ 10 (65%) ____ 10 (65%) ____ 10 (65%) ____

Incline DB Press 10 ____ 10 ____ 10 ____

Dips 30


Friday 6/1


Upright Row 10 ____ 10 ____ 10 ____

Lat Pulls 10 ____ 10 ____ 10 ____


Pull Ups 8 ____ 8 ____ 8 ____

DB Shrugs 10 ____ 10 ____ 10 ____


Curls 10 ____ 10 ____ 10 ____


OPTIONAL WORKOUT

*MEMORIAL DAY


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SBU BEARCATS FOOTBALL WORKOUT- SUMMER 2007 PHASE II

WEEK #4 (6/11 6/15)



Monday 6/11


Front Squat 5 (60%) ____ 5 (60%) ____ 5 (60%) ____ 5 (60%) ____

Lunge Walk 10 ____ 10 ____ 10 ____


Incline Press 10 (65%) ____ 10 (65%) ____ 10 (70%) ____

Flat DB Press 10 ____ 10 ____ 10 ____

Dips 30 ____


Tuesday 6/12


Hang Clean 5 (70%) ____ 5 (70%) ____ 5 (70%) ____ 5 (70%) ____


Chin Ups 8 ____ 8 ____ 8 ____

Lat Pulls 8 ____ 8 ____ 8 ____

Curls(Straight Bar)

8 ____ 8 ____ 8 ____

DB Shrugs 5 ____ 5 ____ 5 ____


Thursday 6/14


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

Step Ups 5 ____ 5 ____ 5 ____

R.D.L 5 ____ 5 ____ 5 ____

Bench Press 5 (60%) ____ 5 (80%) ____ 5 (80%) ____ 5 (80%) ____ 1 XRPM (60%) _____/_____

Incline DB Press 5 ____ 5 ____ 5 ____ 5 ____

Dips 35


Friday 6/15


Upright Row 10 ____ 10 ____ 10 ____

Lat Pulls 10 ____ 10 ____ 10 ____


Pull Ups 8 ____ 8 ____ 8 ____

DB Shrugs 10 ____ 10 ____ 10 ____


Curls 10 ____ 10 ____ 10 ____



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WEEK #5 (6/18 6/22)



Monday 6/18

Warm Up Jump Rope 300 BWT Squats 20 Push-Ups 20Front Squat 5 (70%) ____ 5 (70%) ____ 5 (70%) ____ 5 (70%) ____

Squat Jumps 8 _____ 8 _____ 8 _____

Lunge Walk 5 ____ 5 ____

Leg Curl 8 ____ 8 ____ 8 ____

Incline Press 5 (80%) ____ 5 (80%) ____ 5 (80%) ____ 10 (60%)____

Flat DB Press 5 ____ 5 ____ 5 ____ 5 ____

Dips 35 ____


Tuesday 6/19


Hang Clean 5 (70%) ____ 5 (70%) ____ 5 (70%) ____ 5 (70%) ____Military Press 5 ____ 5 ____ 5 ____

Upright Rows 6 ____ 6 ____ 6 ____

Chin Ups 8 ____ 8 ____ 8 ____

Lat Pulls 8 ____ 8 ____ 8 ____

Curls(Straight Bar)

8 ____ 8 ____ 8 ____

DB Shrugs 5 ____ 5 ____ 5 ____


Thursday 6/21


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

Step Ups 5 ____ 5 ____ 5____

R.D.L 5 ____ 5 ____ 5 ____

Bench Press 5 (60%) ____ 5 (80%) ____ 5 (80%) ____ 5 (80%) ____ 1 XRPM (60%) ____

Incline DB Press 5 ____ 5 ____ 5 ____ 5 ____

Dips 35


Friday 6/22


Upright Row 10 ____ 10 ____ 10 ____

Lat Pulls 10 ____ 10 ____ 10 ____

(Seated) DBShoulder Press

10 ____ 10 ____ 10 ____

Pull Ups 8 ____ 8 ____ 8 ____

DB Shrugs 10 ____ 10 ____ 10 ____


Curls 10 ____ 10 ____ 10 ____



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WEEK #6 (6/25 6/29)



Monday 6/25

Warm Up Jump Rope 300 BWT Squats 20 Push-Ups 20Front Squat 5 (60%) ____ 5 (60%) ____ 5 (60%) ____ 5 (60%) ____ 5 (60%) ____

Lunge Walk 10 ____ 10 ____

Leg Curl 10 ____ 10 ____ 10 ____

Incline Press 10 (60%) ____ 10 (60%) ____ 10 (65%) ____ 10 (65%) ____

Flat DB Press 10 ____ 10 ____ 10 ____ 10 ____

Dips/Push Ups 35 ____


Tuesday 6/26


Hang Clean 5 (60%) ____ 5 (60%) ____ 5 (65%) ____ 5 (60%) ____

Military Press 10 ____ 10 ____ 10 ____

Upright Rows 10 ____ 10 ____ 10 ____

Chin Ups 8 ____ 8 ____ 8 ____

Lat Pulls 10 ____ 10 ____ 10 ____

Curls(Straight Bar)

10 ____ 10 ____ 10 ____

DB Shrugs 10 ____ 10 ____ 10 ____


Thursday 6/28


Squat 10 (55%) ____ 10 (55%) ____ 10 (55%) ____ 10 (55%) ____ 10 (55%) ____

Step Ups 10 ____ 10 ____ 10 ____

R.D.L 8 ____ 8 ____ 8 ____

Bench Press 10 (60%) ____ 10 (60%) ____ 10 (60%) ____ 10 (60%) ____ 10 (60%) ____

Incline DB Press 10 ____ 10 ____ 10 ____ 10 ____

Dips 35


Friday 6/29


Upright Row 10 ____ 10 ____ 10 ____

Lat Pulls 10 ____ 10 ____ 10 ____


Pull Ups 8 ____ 8 ____ 8 ____

DB Shrugs 10 ____ 10 ____ 10 ____


Curls 10 ____ 10 ____ 10 ____



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WEEK #7 (7/2 7/6)



Monday 7/2


Front Squat 5 (60%) ____ 5 (60%) ____ 5 (60%) ____ 5 (60%) ____ 5 (60%) ____

Lunge Walk 10 ____ 10 ____

Leg Curl/Leg Ext. 10 ____ 10 ____ 10 ____

Incline Press 10 (60%) ____ 10 (60%) ____ 10 (65%) ____ 10 (65%) ____

Flat DB Press 10 ____ 10 ____ 10 ____ 10 ____

Dips/Push ups 35 ____


Tuesday 7/3


Hang Clean 5 (60%) ____ 5 (60%) ____ 5 (65%)____ 5 (65%)____


Chin Ups 8 ____ 8 ____ 8 ____

Lat Pulls 10 ____ 10 ____ 10 ____

Curls(Straight Bar)

10 ____ 10 ____ 10 ____

DB Shrugs 10 ____ 10 ____ 10 ____


Thursday 7/5


Squat 10 (55%) ____ 10 (55%) ____ 10 (55%) ____ 10 (55%) ____ 10 (55%) ____

Step Ups 10 ____ 10 ____ 10 ____

R.D.L 8 ____ 8 ____ 8 ____

Bench Press 10 (60%) ____ 10 (60%) ____ 10 (60%) ____ 10 (60%) ____ 10 (60%) ____

Incline DB Press 10 ____ 10 ____ 10 ____ 10 ____

Dips 35


Friday 7/6


Upright Row 10 ____ 10 ____ 10 ____

Lat Pulls 10 ____ 10 ____ 10 ____

DB Shoulder Press 10 ____ 10 ____ 10 ____

Pull Ups 8 ____ 8 ____ 8 ____

DB Shrugs 10 ____ 10 ____ 10 ____


Curls 10 ____ 10 ____ 10 ____



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SBU BEARCATS FOOTBALL WORKOUT- SUMMER 2007 PHASE 3

WEEK #10 (7/23 7/27)



Monday 7/23


Squat 5 (60%) ____ 5 (60%) ____ 5 (60%) ____ 5 (60%) ____ SPEED SETS

Vertical Jumps 10 ____ 10 ____ 10 ____

Lunge Walk 5 ____ 5 ____ 5 ____

Incline Press 5 (60%) ____ 5 (80%) ____ 5 (80%) ____ 5 (85%) ____ 5 (85%) ____ 5 (60%) ___

Push Ups Clap 8 ____ 8 ____ 8 ____

Dips 35 ____


Tuesday 7/24


Hang Clean 5 (70%) ____ 5 (70%) ____ 5 (75%) ____ 5 (80%) ____

Front Squats 5 (70%) ____ 5 (70%) ____ 5 (70%) ____Push Press 5 ____ 5 ____ 5 ____

DB Shrugs 5 ____ 5 ____ 5 ____

Chin Ups 5____ 5 ____ 5 ____

Lat Pulls 8 ____ 8 ____ 8 ____ 8 ____

Curls (Straight Bar) 6 ____ 6 ____ 6 ____ 6 ____


Thursday 7/26


Squat 5 (60%) ____ 5 (80%) ____ 5 (80%) ____ 5 (85%) ____ 5 (70%) ____

Step Ups 5 ____ 5 ____ 5 ____

R.D.L 5 ____ 5 ____ 5 ____

Bench Press 5 (60%) ____ 5 (70%) ____ 5 (80%) ____ 5 (80%) ____ 3 (90%) ____ 1 (100%) ___

Inline DB Press 5 ____ 5 ____ 5 ____ 5 ____

Dips 25


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 repsLat Pulls 10

Upright Row 20

Lunge 10 reps each leg

Dips 12 reps

DB Curls 12 reps

REST 3 MINUTES / REPEAT 3xs


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SBU BEARCATS FOOTBALL WORKOUT- SUMMER 2007 PHASE 3

WEEK #11 (7/30 7/31)



Monday 7/30


Squat 5 (60%) ____ 5 (60%) ____ 5 (60%) ____ 5 (60%) ____ SPEED SETS

Vertical Jumps 10 ____ 10 ____ 10 ____

Lunge Walk 5 ____ 5 ____ 5 ____

Incline Press 5 (60%) ____ 5 (80%) ____ 5 (80%) ____ 5 (85%) ____ 5 (85%) ____ 5 (60%) ___

Push Ups Clap 8 ____ 8 ____ 8 ____

Dips 35 ____


Tuesday 7/31


Hang Clean 5 (70%) ____ 5 (70%) ____ 5 (75%) ____ 5 (80%) ____

Front Squats 5 (70%) ____ 5 (70%) ____ 5 (70%) ____Push Press 5 ____ 5 ____ 5 ____

DB Shrugs 5 ____ 5 ____ 5 ____

Chin Ups 5____ 5 ____ 5 ____

Lat Pulls 8 ____ 8 ____ 8 ____ 8 ____

Curls(Straight Bar)

6 ____ 6 ____ 6 ____ 6 ____


THIS IS YOUR LAST WEEK OF LIFTING. REST TO PREPARE FOR REPORT DAY!


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SUMMER CONDITIONING

PROGRAM


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BEARCATS FOOTBALL CONDITIONING- SUMMER 2007 -

PHASE IWEEK #: 1 (5/21 5/25)

MONDAY 5/21

WARM UP DRILLS4 X 5-10-5 SHUTTLE (REST :30)8 X 60yd. GEARS (STRIDE 20/ SPRINT 20/ STRIDE 20) REST :45STRETCH

WEDNESDAY 5/23

WARM UP DRILLS4 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 DRILLS4 X 4 CONE DRILL (REST :30)4 X 240yds. (END LINE TO END LINE AND BACK) :40sec, :45sec REST BY WALKING 120STRETCH


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PHASE IWEEK #: 3 (6/4 6/8)

MONDAY 6/4

WARM UP DRILLS4 X 5-10-5 SHUTTLE (REST :30)6 X 60yd. GEARS (STRIDE 20/ SPRINT 20/ STRIDE 20) REST BY WALKING 606 X 50yd. BACKWARDS RUN (REST BY WALKING 50)STRETCH

WEDNESDAY 6/6

WARM UP DRILLS4 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 DRILLS4 X 4 CONE DRILL (REST :30)5 X 240yds. (END LINE TO END LINE AND BACK) :40sec, :45sec REST BY WALKING 120STRETCH


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PHASE IIWEEK #: 4 (6/11 6/15)

MONDAY 6/11

WARM UP DRILLS4 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 6/13

WARM UP DRILLS4 X W-DRILL (REST :30)12 X 110yds. : 16sec., 18sec.STRETCH

FRIDAY 6/15

WARM UP DRILLS4 X 4 CONE DRILL (REST :30)5 X 175yds (OUTSIDE EDGE OF FOOTBALL FIELD) :28sec, :32sec (WALK 175)STRETCH


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PHASE IIWEEK #: 5 (6/18 6/22)

MONDAY 6/18

WARM UP DRILLS4 X 5-10-5 SHUTTLE (REST :30)8 X 40 SPRINT (STOMACH STARTS) REST BY WALKING 606 X 50 BACKWARD RUN (REST BY WALKING 50)STRETCH

WEDNESDAY 6/20

WARM UP DRILLS4 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 DRILLS4 X 4 CONE DRILL (REST :30)5 X 175yds (OUTSIDE EDGE OF FOOTBALL FIELD) :28, :32 (REST BY WALKING 175)STRETCH


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PHASE IIWEEK #: 6 (6/25 6/29)

MONDAY 6/25

WARM UP DRILLS4 X 5-10-5 SHUTTLE (REST :30)8 X 40 SPRINT (STOMACH STARTS) REST 1:006 X 50 BACKWARD RUN / WALK BACK TO LINESTRETCH

WEDNESDAY 6/27

WARM UP DRILLS4 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 DRILLS4 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 IIWEEK #: 7 (7/2 7/6)

MONDAY 7/2

WARM UP DRILLS4 X 5-10-5 SHUTTLE (REST :30)

4 X 20yd. FROG HOPS (REST 30sec)4 X 20yd SPRINT (STOMACH START) REST BY WALKING 504 X 40yd SPRINT (3-POINT STANCE) REST BY WALKING 40STRETCH

WEDNESDAY 7/4

WARM UP DRILLS4 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 DRILLS4 X 4 CONE DRILL (REST :30)4 X 350 (outside edge of FB field) :55, :65 (REST WALK 175)STRETCH


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BEARCATS FOOTBALL CONDITIONING- SUMMER 2007 - PHASE IIIWEEK #: 8 (7/9 7/13)

MONDAY 7/9


2 X 80yd SPRINT :11, :14 (REST :40)2 X 60yd SPRINT :09, :12 (REST :35)2 X 40yd SPRINT (3-POINT STANCE) REST :352 X 20yd SPRINT (STOMACH START) REST :35

STRETCH

WEDNESDAY 7/11

WARM UP DRILLS4 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 DRILLS4 X 4 CONE DRILL (REST :30)

2 SETS OF 3 X 240 :36, :40 (WALK 120)(REST 5 MINUTES BETWEEN SETS)STRETCH


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MONDAY 7/16


4 X 20yd FROG HOPS (REST :30)4 X 20yd SPRINT (STOMACH START) REST BY WALKING 508 X 40yd SPRINT (3-POINT STANCE) REST 1 MINUTESTRETCH

WEDNESDAY 7/18


4 X 50yd BACKWARDS RUN (WALK 50)STRETCH

FRIDAY 7/20

WARM UP DRILLS4 X 4 CONE DRILL (REST :30)4 X 350 (OUTSIDE EDGE OF FB FIELD) :55, :65 (WALK 175)STRETCH


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MONDAY 7/23


4 X 20 FORG HOPS REST :304 X 20 SPRINT (STOMACH STARTS) REST 1:008 X 40 SPRINT (3-POINT STANCE) REST 1:00STRETCH

WEDNESDAY 7/25


STRETCH

FRIDAY 7/27

WARM UP DRILLS4 X 4 CONE DRILL (REST :30)5 X GASER :38, :45 (WALK 1/2 GASER)STRETCH


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EXERCISE DESCRIPTIONS


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PLYOMETRICS


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NUTRITION


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What diet is best for athletes?

It's important that an athlete's diet provides the right amount of energy, the 50-plus nutrients thebody needs and adequate water. No single food or supplement can do this. A variety of foods areneeded every day. But, just as there is more than one way to achieve a goal, there is more thanone 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 allneed 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 meetincreased calorie needs helps to ensure that the athlete's diet contains appropriate amounts ofcarbohydrate, 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 fromcarbohydrate, 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 maximizeperformance.

How many calories do I need a day?

This depends on your age, body size, sport and training program. For example, a 250-poundweight lifter needs more calories than a 98-pound gymnast. Exercise or training may increasecalorie needs by as much as 1,000 to 1,500 calories a day. The best way to determine if you'regetting too few or too many calories is to monitor your weight. Keeping within your idealcompetitive 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 bereplaced if you want to pet-form your best. You need to drink fluids before, during and after allworkouts and events.

Whether you drink water or a sports drink is a matter of choice. However, if your workout orevent lasts for more than 90 minutes, you may benefit from the carbohydrates provided by sportsdrinks. A sports drink that contains 15-18 grams of carbohydrate in every 8 ounces of fluidshould be used. Drinks with higher carbohydrate content will delay the absorption of water andmay cause dehydration, cramps, nausea or diarrhea. There are a variety of sports drinks on themarket. Be sure to experiment with sports drinks during practice instead of trying them for thefirst time the day of an event.

What are electrolytes?


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Electrolytes are nutrients that affect fluid balance in the body and are necessary for our nervesand muscles to function. Sodium and potassium are the two electrolytes most often added tosports drinks. Generally, electrolyte replacement is not needed during short bursts of exercisesince sweat is approximately 99% water and less than 1% electrolytes. Water, in combinationwith 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 howlong 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 forenergy. 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 foryour 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 fatprovides 9 calories per gram. Your body cannot differentiate between glucose that comes fromstarches 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 ofenergy for working muscles is glycogen, which is made from carbohydrates and stored in yourmuscles. Every time you work out, you use some of your glycogen. If you don't consume enoughcarbohydrates, your glycogen stores become depleted, which can result in fatigue. Both sugarsand 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 anevent. If you regularly eat a varied, carbohydrate-rich diet you are in good standing and probablyhave ample glycogen stores to fuel activity. The purpose of the pre-competition meal is toprevent hunger and to provide the water and additional energy the athlete will need duringcompetition. Most athletes eat 2 to 4 hours before their event. However, some athletes performtheir best if they eat a small amount 30 minutes before competing, while others eat nothing for 6hours 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 whichfoods 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 performanceby causing a drop in blood glucose levels. Recent studies, however, have shown that consumingsugar up to 30 minutes before an event does not diminish performance. In fact, evidence suggeststhat a sugar-containing pre-competition beverage or snack may improve performance duringendurance workouts and events.

What is carbohydrate loading?

Carbohydrate loading is a technique used to increase the amount of glycogen in muscles. For fiveto seven days before an event, the athlete eats 10-12 grams of carbohydrate per kilogram bodyweight and gradually reduces the intensity of the workouts. (To find out how much you weigh inkilograms, simply divide your weight in pounds by 2.2.) The day before the event, the athleterests and eats the same high-carbohydrate diet. Although carbohydrate loading may be beneficialfor athletes participating in endurance sports, which require 90 minutes or more of non-stopeffort, most athletes needn't worry about carbohydrate loading. Simply eating a diet that derivesmore 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, vitaminand mineral supplements are needed only in special situations. Athletes who follow vegetariandiets or who avoid an entire group of foods (for example, never drink milk) may need asupplement to make up for the vitamins and minerals not being supplied by food. Amultivitamin-mineral pill that supplies 100% of the Recommended Dietary Allowance (RDA)will provide the nutrients needed. An athlete who frequently cuts back on calories, especiallybelow the 1,800 calorie level, is not only at risk for inadequate vitamin and mineral intake, butalso may not be getting enough carbohydrate. Since vitamins and minerals do not provideenergy, 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 muscleweight. However, the true secret to building muscle is training hard and consuming enoughcalories. While some extra protein is needed to build muscle, most American diets provide morethan enough protein. Between 1.0 and 1.5 grams of protein per kilogram body weight per day issufficient if your calorie intake is adequate and you're eating a variety of foods. For a 150-poundathlete, 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 lungsto all parts of the body, including muscles. Since your muscles need oxygen to produce energy, ifyou have low iron levels in your blood, you may tire quickly. Symptoms of iron deficiency


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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 isrecommended 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 meatis the richest source of iron, but fish and poultry also are good sources. Fortified breakfastcereals, beans and green leafy vegetables also contain iron. Our bodies absorb the iron found inanimal 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 ofother nutrients such as copper and zinc. Therefore, iron supplements should not be taken withoutproper medical supervision.

Why is calcium so important?

Calcium is needed for- strong bones and proper muscle function. Dairy foods are the best sourceof 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 stressfractures and, when they're older, osteoporosis. Young women between the ages of 11 and 24need about 1,200 milligrams of calcium a day. After age 25, the recommended intake is 800milligrams. Low-fat dairy products are a rich source of calcium and also are low in fat andcalories.

How does nutrition affect my performance?

Nutrition can impact performance in a variety of ways. There are over 50 nutrients that yourbody needs on a daily basis. Over a period of time, inadequate intake or omission of any of thesenutrients 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 asecond off your 100-meter dash times, but optimal nutrition throughout the year will make adifference. By staying healthy and decreasing down time you will feel better, train harder andbe 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 keepsyou well hydrated, provides adequate calories, and supplies the 50-plus nutrients in the neededamounts. 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 youtrain. Strength can be gained only after a period of progressive resistance weight training. Howmuch strength you actually gain depends on the intensity and type of weight training. It iscommonly thought that large amounts of protein or amino acids are necessary to add muscle


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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 sois your intake of other nutrients including carbohydrate and various vitamins. Additionally, ifyour calorie intake isnt adequate, the protein you eat will be used for energy instead of buildingmuscle tissue. The athlete who cuts back on food to lose weight and then takes vitamins andmineral pills may be getting more than the needed amounts of vitamins and minerals, but wontbe able to increase or even maintain muscle mass. An adequate diet is essential to maintainingenergy 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 soimportant? Because your body is approximately 60-70% water. You can go weeks and evenmonths without certain vitamins or minerals before noticing an effect, but without adequatewater, performance can be affected in less than an hour. Water is necessary for your bodyscooling system. It also transports nutrients throughout your tissues and maintains adequate bloodvolume. Dehydration can cause your body to overheat. Small un-replaced fluid losses can impairperformance, 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 thebodys thirst mechanism lags behind actual need. It is important to make a conscious effort todrink water before you ever get thirsty. Your actual requirement will vary depending on thetemperature and humidity, the intensity of your workout or event, and how well acclimated youare. The most reliable indicator of how much water you need is your weight. In hot and humidweather, athletes can sweat off 6 lbs. per hour. Each pound of weight lost as sweat is equal to 2cups of water. You cannot lose that much fat in a short period of time. Therefore, it is importantto 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 bodyweight, drink more water immediately before and during your workouts or event. All athletesshould 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 bodycan 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 wateryou should drink. This is especially important during overseas flights. Avoid alcohol andcaffeine-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


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more fluid. If an event last longer than 2 hours, an athlete may benefit from carbohydrate andelectrolytes 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 delaythe absorption of water, possibly causing cramps, nausea and diarrhea. Be sure to experimentwith 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, nerveconduction and muscle contraction. However, you need not worry about replacement until afterexercise is over. The one exception is during ultra-endurance events such as 50-mile runs, 100-mile bicycle rides or long triathlons. Sweat contains small amounts of the electrolytes and isactually less concentrated with electrolytes that your body fluids. When you sweat, your bodyloses 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 enoughsodium is not a problem for most athletes. At most, it only takes a few extra shakes form thesaltshaker. Potassium replacement is equally important. Bananas and citrus fruits, as well asjuices 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 donot improve performance. Athletes need to consume approximately 1800 calories daily from avariety of foods in order to meet their need for vitamins and minerals. Athletes, who cut back oncalories, are on vegetarian diets or avoid an entire group of foods (i.e., never eat meat or drinkmilk) 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 thinkingabout taking one, the Recommended Dietary Allowance (RDA) represents the best guideline forsafe 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 weightwill 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 ashigh as 1.5 grams per kilogram of body weight. For a 150-pound (68 kg) athlete, that is 68-102grams of protein. There are approximately 10 grams of protein in one ounce of meet, 1 egg, 1glass of milk, 1 ounce of cheese or 4 slices of bread. Studies have found that most athletes eatfar more protein than they need. A more common problem for athletes on a heavy trainingprogram is not eating enough carbohydrate calories. If the body doesnt have enoughcarbohydrate to use for energy, then protein is used, which means the protein isnt available formaintaining muscle mass. Protein supplements offer no advantage over protein available from


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that eating a high-carbohydrate diet every day during training, followed by a gradual reduction intraining intensity 5-7 days before an event will result in carbohydrate loading. The day beforethe event requires complete rest while maintaining the same high-carbohydrate diet. Trainingincreases the ability of your muscles to store carbohydrate; you can almost triple the amount ofcarbohydrate your muscle can store by simply maintaining a balanced, high-carbohydrate dietevery day during training.

However, some athletes either by fasting, dieting or omitting carbohydrate-rich foods whiletraining 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 glycogenlevels to be restored. Therefore, it is important to eat an adequate amount of carbohydrate on adaily basis.

How much carbohydrate should I each day?

The athletes carbohydrate requirements depend on your body size and training routines. Anathlete whose training is primarily sprint work or involves short bursts of power, will have arelatively 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 perkilogram 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 glycogenday 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 andthinks will help them win. As long as the meal contains adequate fluids and calories, which aremoderately high in carbohydrates and low in fat, the food choices and content of the meal is anindividual matter. Remember What you eat during training has the greatest impact on yoursuccess 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 alsobe a part of the meal.

The mental stress that accompanies the big game or an important match may influence yourstomach, too. The gastrointestinal tract reacts to stress in one of two extremes it speeds up or itslows down. Either way, your performance and comfort level can be upset. The physical stressof 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 toperform your best. Even if you dont feel hungry, be sure to drink plenty of water and eatsmall carbohydrate-rich snacks. This will help ease hunger pangs, provide energy and meet yourfluid 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,


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yet wont be feeling hungry or weak. Of course, the size and content of the meal also influenceshow quickly the stomach empties.

You may be confused by accounts of athletes who ate huge meals just minutes before breaking aworld record or winning a gold medal. Wouldnt a full stomach slow an athlete down? Notnecessarily, report nutritionists. What they have discovered is that consuming a liquid or solidmeal as close as 30 minutes before an event may cause stomach distention but, apparently, hasno 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 lowin fat. It should also provide enough fluid so that you enter competition well hydrated.After this formula is followed, precompetition eating really becomes an individualmatter.

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 foodsyou 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 bedevised.


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Bringing your own food along can guarantee youll have the foods you need or cansimply serve as an emergency backup. High-carbohydrate, low-fat items that are easy to packinclude:

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 manypounds 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 equallytrue 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 bysitting 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 herroutine.

A boxer with a 20-win/no-loss record loses 5 lbs. the night before weigh-in and isknocked out in the third round.

These are all good illustrations of how not to lose weight and the negative consequences that canresult.

Although athletes have used many techniques and diets to lose weight, the bottom line isto balance calories. Its the same as balancing your checkbook. Weight loss results only whenyou withdraw calories either by eating less or exercising more. One pound of fat is equal toapproximately 3500 calories; so withdrawal of fat can be difficult and takes time. When youlose 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 andsex. Your ideal weight, or more correctly, body composition (amount of fat and amount ofmuscle) also depends on your sport. Determining your ideal competitive weight can bedifficult. Charts and books are not good guides for athletes body weights because athletes aretypically more muscular than average people. A muscular athlete will weigh more than a lessmuscular 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 ownsport. 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 fastingshould be avoided. Although being overweight will hinder performance, the effects ofdehydration on performance can be far worse. Research has shown that fluid loss in excess of 2-3% body weight can hinder your performance by reducing your blood volume. This results in adecreased oxygen-tolerance.


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Fasting or severe foods restriction, even on a short-term basis, can be detrimental toperformance and is not recommended for a variety of reasons. Optimal performance is bestachieved when you body is healthy and well nourished. One of the bodys main fuel sources forsports 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 bodywill sputter like a car running out of gas if these stores get too low. Eating a large carbohydrate-rich meal several hours before competition will not help a glycogen-depleted body because it cantake 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 yourcalories. 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 seasonand 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 girthmeasurements (distance around waist, arm, leg, etc.) as well as weight. To doaccurate, a person trained to take them must do skin fold measurements. Often, if youare 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 fattissue for the same volume.

2. Watch out for the fat in your diet. Fat has over twice as many calories as the sameamount of protein and carbohydrate. For example, two pats of margarine or butter ona 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 30minutes 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, aswell 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 isvery difficult. If you are having problems losing weight or even deciding if you should loseweight, 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 youmust do to gain muscle are: a) lift weights regularly and b) take in enough calories to support themuscle growth. Although not directly related to weight training and dietary intake, gettingenough 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, amuscle wont grow unless it is challenged to lift more weight. When it becomes easy to lift acertain weight, you must increase that weight to stimulate further growth. Consult a certifiedstrength/conditioning professional for specific recommendations for you appropriate weighttraining 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. Thenutritional foundation for weight gain is a well-balanced diet. Once this is achieved, the mainfocus 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 overyour basal calorie requirement for every pound of muscle you gain. This means you need to addat 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. Mostathletes achieve weight gain by making sure they dont skip meals, and eating snacksbetween meals each day. (See chart for snack ideas)

3. Increase the calories in the foods you already eat. For example, add chocolate tomilk, 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 canbecome even more difficult when youre trying to time your eating so you dont have to eat toomuch before training. You can make it easier by planning ahead so you always have a snackhandy, 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 calorieintake 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 startingpoint, increase your calories slightly, monitor your body composition and increase or decreasefood intake accordingly.


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Protein requirements usually increase during a weight gain phase. The Recommended DietaryAllowance (RDA) for protein is .8 gm/km of body weight per day. Your protein needs duringweight gain will, in most instances, be met by consuming approximately 1.5-2.0 gm of proteinper kilogram of body weight per day. For example, a 170 pound (77kg) athlete, during a weightgain phase may require about 150 grams of protein (77kg x 2 gm protein) per day. To get enoughprotein, you should include protein rich foods in your weight gain diet. (See table on ProteinContent of Foods.)

Body Composition:

The best method for monitoring whether the weight you are adding is fat or muscle is to measurepercentage of body fat. Hydrostatic (underwater) weighing is a reliable and accurate option fordetermining body composition. If your percentage of body fat remains stable while your scaleweight 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 1pound per week. You may find your rate of weight gain occurs more rapidly initially, then slowsdown.

Although gaining muscle mass is largely dependent on your training program, remember that therate of weight gain, amount and location of added muscle mass is influenced by gender, age,

body type and other genetic factors.


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Snacks

Fruit, Juice Calories (Approx)

Banana (1) 105

Apple (1) 80

Grapes, American (1 cup) 60

Avocado (1 medium) 305

Raisins (1/2 cup) 217

Fruit Juice (8 ounces) 115-155

Bread, Cereal, Nuts ___________________________

Trail Mix (1/2 cup) 347

Pretzel, soft 145

Mixed nuts (1/2 cup) 438

Cereal, ready to eat (1 ounce) 90-140

Bagel, plain 160

Banana bread (1 slice) 190

Dairy Products_______________________________________________________________

Milk, 2% fat (1 cup) 122

Yogurt, lowfat (1 cup) 250

Ice Cream, reg 10% fat (1/2 cup) 130

Yogurt, frozen, lowfat (1 cup) 200

Sandwiches _________________________________________________________________

Bread, 2 slices combined with:

Peanut butter and Jelly (2 tbsp each) 404

Cheese, cheddar (2 ounces) 340

Turkey breast (3 ounces) 202

Ham, sliced (3 ounces) 277

Miscellaneous_________________________________________________________________


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Sustacal (8 ounces) 240

Ensure, ready to use (8 ounces) 240

Ensure-plus, high calories (8 ounces) 340

Gator pro (11 ounces) 360

Power Bar (1) 225

Nutri-Grain bar (1) 1

Rice Krispie bar (1) 226

Fig Newton (6 cookies) 360


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PROTEIN CONTENT OF FOODS

Food Protein (gms)

American Cheese (1 ounce) 6

Cheddar Cheese (1 ounce) 7

Milk, lowfat (1 cup) 8

Yogurt, lowfat (8 ounces) 9

Almonds (1/2 cup) 16

Beans, black (1/2 cup) 7.5

Mixed nuts (1/2 cup) 12

Peanut Butter (1 tbsp) 4.5

Refried beans (1/2 cup) 8

Baked potato, with skin (1) 4

Bread, wheat (2 slices) 5

Corn (1/2 cup) 2.5

Rice (1/2 cup) 3

Spaghetti, noodles, cooked (1 cup) 7

Tortilla, flour (1) 3

Beef, lean (3 ounces) 24

Egg (1) 6

Poultry (3 ounces) 21

Tuna (3 ounces) 24

Stimulants


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*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 (


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Cautions include : small sample sizes, various preparations of ginseng have differenteffects, 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. Nosymptoms occurred. Cautions for use of this substance with stimulants. Morelongitudinal study with more subjects are necessary.

Documents

2007 SBU Bearcats Summer Workout - 103 pages