Mizzou’s former legendary Head

Track and Field coach for twenty-

seven years, currently University of

Missouri’s Director of Sport Psy-

chology; and author of “Winning

Kids With Sport!” and “Coaching

Mental Excellence: It Does Matter

Whether You Win Or Lose” and Joe

Ehrmann, former NFL player and

author of “Inside Out Coaching:

How Sports Can Transform Lives”,

and co-founder of Coach for Ameri-

ca: Winning in life is Everything.

The workshop will be a fun and

focused environment designed to

allow coaches of all experience and

knowledge, to be taught methods

from experts in coaching and sports

psychology.

In light of recent events, sport psy-

chology and the role of positive

coaching has come into the spot-

light. Although, unfortunately these

topics were brought up because of

negative events, it is long past due

that these topics were brought up

at all. Sport psychology and the role

of positive coaching play a vital role

in the development of an athlete.

Beginning with childhood, coaches

can be a positive role model and

provide structure that can make or

break a child’s experience with

sport. A child will not learn the

important life lessons just because

they show up in sport. Rather, they

will learn them if they’re taught

well by the teacher of the sport,

a.k.a. the coach. Same goes for

athletes at all levels – most will

struggle to learn the “mental game”

if a coach isn’t there to give them

the tools to succeed.

Here in the Athletic Performance

Department, and under the super-

vision of Dr. Rick McGuire and his

staff, we have integrated sport

psychology into all aspects of our

training – from lifting, to condition-

ing, to eating right. A few of the

core lessons include “thinking

right,” “positive self-talk,” “optimal

arousal,” “concentration,”

“confidence,” and several aspects

of mental toughness including ac-

countability, emotional flexibility,

emotional responsiveness, emo-

tional strength, and emotional resil-

iency. All of the lessons serve to

give our athletes the mental “one-

up” on competition.

That being said, our staff is lucky

and excited that the University of

Missouri Institute For Positive

Coaching will be hosting a positive

coaching workshop June 23-26,

2013. The Positive Coaching Work-

shop is an interactive format that

consists of eight lecture sessions, as

well as eight corresponding small

group discussion sessions; centered

on the twenty five guiding princi-

ples of positive coaching. Construc-

tion models will be used to help

individuals learn how to apply the

principles to coaching. The featured

speakers are: Dr. Rick McGuire,

I N S I D E TH I S I S S U E:

POSITIVE COACHING

1

FOOTBALL 2

BASEBALL 2

W. BASKETBALL 2

ZOUTRITION 3

BASKETBALL 4

SOFTBALL 4

NSCA ALL-AMERICANS

4

WRESTLING 4

W. GOLF 4

M. GOLF 5

GYMNASTICS 5

TRACK & FIELD 5

SWIM & DIVE 5

TENNIS 5

S P R I N G 2 0 1 3 E D I T I O N

S P E C I A L

P O I N T S O F

I N T E R E S T :

What is the Paleo

Diet?

“It is because of

these three habits

they are able to

compete game

after game.”

“making him the

most decorated

Men’s Swimming

and Diving athlete

in school history”

P A G E 2

“Champions

are

developed…

based on the

physical and

mental

conditioning”

With the winter 2013 off-season com-

pleted and Spring Ball wrapped up it

is time for the football team to focus

on recovery for the next few weeks.

Since the players will be spending

time away from campus during parts

of May they are given nutrition and

mental conditioning information to

help them recover physically and

mentally and to prepare for the rigors

of summer training which will begin

at the end of May.

The Winning Edge Program for the

winter of 2013 was a very productive

one. The players were very motivat-

ed to improve themselves as individu-

als as well as a team following the

2012 season. As a result there

were many personal records set

throughout the winter. Each week

the team was provided with nutri-

tion and mental conditioning notes

to help them improve in these

areas. It was also evident that the

players were ready to take their

new strength, speed, and power to

the field as the competition during

spring practice was at a very high

level.

We are all very excited for the

upcoming summer training. The

players will be given a take home

workout to make sure they come

back in shape and ready to grind.

The focus of training in the sum-

mer will be to increase speed,

power and strength. These im-

er missed any playing time due

to sickness or injury which

speaks volumes to their dedi-

cation in maintaining their

strength in-season and doing

things the right way outside of

training time. The team has

attacked their early off-season

training almost immedi-

ately after the end of

their sport season,

which shows their hun-

ger to improve. They

have been lifting heavy

four days per week

while competing on the

court during their indi-

The women’s basketball team

is just wrapping up their early

off-season training phase this

spring. With a very young and

fresh team, the main goals are

to get much stronger physical-

ly and mentally as well as build

astonishing explosiveness in

the players who have signifi-

cantly increased their strength

levels over the last two years.

The women did a fantastic job

over the season taking care of

their bodies. Not a single play-

vidual sessions and pick-up

games. The product that will

step on the court will be truly

impressive for the 2013-2014

basketball season! More up-

dates to come!

provements will be needed not

just to compete in the SEC but it

will also help prepare them to

more easily recover from the ri-

gors of a very physical season.

Champions are developed in the

winter and summer based off the

physical and mental conditioning

that is done. The Tigers had a very

productive winter and spring and

are excited about getting to work

this summer to continue to make

improvements and to prepare

themselves for the 2013 season.

T he Mizzou Baseball Team is doing a few different things in the weight room this season. The pitchers have been split into two lifting groups, starters and relievers, with different workouts and different lifting

times. Starting pitchers are in one group and are now doing heavy leg workouts the day after they pitch to allow for maximum recovery before their next start. This seems to be working well due to the increases in velocity and the quality starts that the team has been receiving from the starters. Later in the week they have a much lighter leg workout to eliminate any potential soreness and an upper body lift to help balance out the body and maintain upper body strength. The relief pitchers are lifting two days a week with one upper body

and one lower body workout a week.

The position players are currently doing two total body workouts in order to keep up their strength so we will be ready for and so we peak for the end of the year. We have also started to incorporate an optional extra exer-cise of the week to provide a challenge for those players who want just a little bit more; almost all of the players have been taking full advantage of this opportunity. Aside from lifting, we have been having weekly nutrition talks to help the players with in-season eating which can be very challenging with all the traveling they do. A lot of good is happening in the weight room and we are poised and ready for the fast approaching end of the season!

NSCA All-American, Bree Fowler, bench pressing this off-season.

“did a fantastic

job over the

season taking care

of their bodies”

P A G E 3

INGREDIENTS:

1 Chicken breast, cooked

1 tomato, chopped

1 cucumber, chopped

1/2 cup spinach leaves

2tbsp low fat sour cream

1tbsp low fat Italian dressing

1 whole wheat flower tor-tilla

1 slice cheese (optional)

Paleolithic era about ten thousand years

ago, or a hunter-gatherer mentality. The

Paleo diet allows primarily non-starchy

vegetables, tart fruits, nuts, seeds, and

wild meat (and olive and coconut oils)

with a restriction on grains, legumes and

dairy.

Since the popularity of Crossfit and the

Paleo diet has grown immensely, its

reach has crept into the Mizzou

weight rooms. The basic

premise of the Paleo diet,

like that of many other

diets, is to eat lean meats,

healthy fats, and avoid

refined and processed

sugars, all of which are

nutrition principles we promote to our

athletes here at Mizzou. However, the

Paleo diet in its entirety is not something

that is beneficial to our athletes for two

main reasons. First of all, a diet that is

limiting important food groups that are

staples in the American diet is hard for

anyone to make a lifestyle out of (which

is the mark of a successful ‘diet’), espe-

cially Division I college athletes who’s

environment often involves eating meals

that they do not prepare themselves and

from menus that they have no control

over. Secondly, and more importantly

from an athletic standpoint, the Paleo

dieter loses out on a lot of quality, nutri-

ent dense carbohydrates, protein and

antioxidants from the grains, legumes

and dairy that they do not consume,

which is vital to help provide the high

energy and recovery needs of our ath-

letes. For these reasons, the Paleo diet is

not one we endorse for our student ath-

letes.

As the seemingly infinite carousel of fad

diets and exercise crazes continues

through the years, collegiate athletes

have become more and more susceptible

to being caught in the cross fire of the

misleading information that often comes

with them. The newest, and most popu-

lar exercise and diet craze to hit is Cross-

fit and the Paleolithic (also known as

Paleo) diet that they endorse.

Crossfit and Paleo are unique in that its

appeal has reached every type of dieter

and exerciser – from the highly health

conscious to the perpetual new years

resolutioners. For those who do not

know, the Crossfit training program is a

“regimen of constantly varied functional

movements done at high intensity.” The

Paleo diet that the Crossfit brand endors-

es is based on the human diet of the

ROTM: CHICKEN SALAD WRAP SOTM: TRIPLE BERRY SMOOTHIE

INGREDIENTS: 1/2C skim milk

1/2C frozen blueberries

1/2C frozen strawberries

1/2C frozen raspberries

6oz. Non-fat vanilla yogurt

DIRECTIONS:

1. Place all in-

gredients in

blender and

blend until

smooth.

NUTRITION:

Triple Berry Smoothie

1 Serving Calories: 227 Total Fat 2g,

Total Carbohydrate 42g, Protein 12g

NUTRITION:

Chicken Salad Wrap

1 Serving Calories: 233, Total Fat 8g,

Total Carbohydrate 20g, Protein 28g

DIRECTIONS:

Cube chicken breast and mix with cucumber, tomato, sour cream, and Italian dressing

Place spinach in a bed on middle of tortilla Place chicken mixture on spinach and spread over tortil-

la leaving a 2” border Roll the tortilla, folding in the sides halfway to make the

wrap.

P A G E 4

The Men’s Basketball team is having a very productive spring. After a week off, following the completion of the season, our athletes were eager to get back and start the next chapter. The weight train-

ing sessions are very demanding. The team is utilizing APRE (Autoregulatory Pro-gressive Resistance Exercise) which is the fastest proven methods of gaining strength.

The transfer, Jordan Clarkson who joined our team last summer, spent his time in the weight room wisely by aggressively attacking our strength training sessions. He has demonstrated substantial increases in strength and power wile adding 12lbs.

With spring training coming to an end soon, we are looking forward to having our entire team in Columbia for the summer. The summer is an 8 week period in which the athletes go through a very demanding train-ing schedule. It’s a great time to introduce new play-ers to the demands that are going to be imposed on them while they are here at MIZZOU.

The Mizzou Wrestling program has much to celebrate at the end of a very successful 2012-13 campaign. Five Tigers claimed All-American honors

and the squad won the Mid-American Conference title in their first year as an affiliate member of the Conference.

The Tigers set a record for team points in the MAC Championship this March after posting 136.0 points in the eight-team tournament. Four Tigers took first place in their individual brackets, tying the program-high set last year in Mizzou's final season as a member of the Big 12. Missouri's team title ended an 11-year reign held by Central Michigan as MAC Champions.

For the second year in a row, the program sent all 10 starters to this year's NCAA Championships. Five Tigers reached All-American status, tying a program-high set in 2009. The season was capped off with Head Coach Brian Smith being named the MAC Wrestling Coach of the Year. Smith was the Big 12 Coach of the Year last year prior to the University's departure. Mizzou wrestling stays healthy through a sound strength and conditioning program led by head strength and conditioning coach Nick Marable. “This group of guys really does a great job bringing it every day in the weight room.”

The Mizzou Women’s Golf team is wrapping up a

hard fought spring season and has showed out-

standing work ethic to improve their game with

their weight room training. Their workouts through

the spring consisted of heavy emphasis on flexibil-

ity, balance, and explosive core training as well as

some well-timed ”Feel Good” workouts . “Feel

Good” workouts consisted of some pre-tournament

light cardio, dynamic stretching and mobility move-

ments, along with some extensive myo-fascial re-

lease from foam rolling. Excellent team work and

communication with the Sport Medicine staff have

ensured the teams health through their competi-

tion. The team’s commitment to taking care of

their bodies has and will continue to pay off as their

level of competition continues to improve!

Transfer Jordan Clarkson, expected to take on a leading role this season.

At the conclusion of every Spring semester, the Athletic Perfor-

mance department takes the opportunity to recognize a special

group of athletes who have excelled in the weight room. Through

a program offered in conjunction with the National Strength and

Conditioning Association, Mizzou Athletic Performance is able to

name a group of athletes as Strength and Conditioning All Ameri-

cans. The athletes, who are nominated by their respective

strength and conditioning coaches, displayed dedication to

strength and conditioning throughout the entire year and this

hard work was apparent in their athletic accomplishments.

Strength and Conditioning All Americans are selected based upon

not only work in the weight room, but also academic achieve-

ments, personal accomplishments, and personal integrity. Con-

gratulations to all of this year’s award winners!

2012-2013 NSCA All Americans

TJ Moe- Football

Alex Oriakhi- Men’s Basketball

Bree Fowler- Women’s Basketball

Brannon Champagne- Baseball

Chelsea Thomas- Softball

Sandra Ostad- Women’s Gymnastics Mizzou Softball is coming

to the end of their first year

of the grueling SEC confer-

ence play. To get through

the SEC it takes a lot of

hard work and dedication.

Every aspect of our athletes is tested day in and day out. This off-season the team

spent time talking about eating habits, sleeping habits, and also spent time on

mental conditioning. It is because of these three habits they are able to compete

game after game. Correct nutrition and sleeping habits help them recover and

prepare for the next game. The practice of mental conditioning helps the players

mentally prepare themselves for each game and also stay mentally engaged in

each pitch. Another key component to the Tigers’ strength and conditioning pro-

gram is implementing corrective exercises. These exercises are used to correct

potential problems or imbalances for each individual athlete. With this well

rounded program the Tigers are ready to finish SEC conference play and move on

to the SEC tournament.

P A G E 5

The Fall of 2012 brought about a new change for the Mizzou Men’s Golf team. The departure of former Strength and Conditioning coach, Ramy Mosbah meant a new face leading 6:00A.M. workouts every Monday, Wednesday, and Friday. Strength and Conditioning coach Kyle Oberweather says, “working with this group of guys is a privileged opportunity. Every single day, these guys come in with the right mind frame it takes to be at the top of their competitive game. I have been with this group for about a year now and would do anything for these guys.” Their great work ethic and love for the game has certainly paid off in the 2012-2013 season. Six first place finishes in the 2012-2013 season so far has been a bolstering statistic to say the least.

Every Monday/Wednesday/Friday the Mizzou golf team executes a designed strength and conditioning program to keep these elite athletes in tip-top competitive shape. Workouts consist of a strength day, a day promoted towards mobility, agility, flexibility, and regeneration, and a power day. Each day is specifically designed to carry the team through what seems like a year round competitive season.

“I want to recognize this team for their hard work and dedication”, says Oberweather.

Mizzou Track and Field has been training hard not only in the weight

room but on the track. Their training has allowed them to peak for key

meets as well as set them up for personal bests! The Tigers not only had a

great Indoor season, but have started the outdoor season strong. One of

the many highlights came from six outstanding performances at the Crim-

son Tide Invitational in Tuscaloosa, AL. These performances added to the

list of top 20 ranked Tigers in the current NCAA D1 rankings. This along

with previous accomplishments at other meets has brought the total to

11 nationally ranked Tigers. This team has an unbelievable amount of

talent, skill, and will. This is an exciting time for Mizzou Track and Field

and what is even more exhilarating is that the team has yet to uncover all

of its potential. We look forward to this outdoor season especially May 9th

through the 12th, where Mizzou will be hosting the SEC Championships!

Mark your calendar and come support these great athletes as they work

hard to represent the University of Missouri!

The Tiger Tennis Team is on their way to the SEC tournament! These six ladies have overcome many obstacles and have experienced some ups and downs, which have challenged them physically and mentally, but they have become stronger because of it. The team grabbed their first SEC win on the road against Arkansas, but then ended up losing a tough match to LSU. They came back to Columbia where they lost to Texas A&M, but beat the Wichita State Shockers. A couple curve balls were then thrown at the team when the construction of their new tennis courts took a turn in the wrong direction. This started a long series of tough SEC matchups starting with Georgia where the lady Tigers came up short. They turned around quickly to upset Ten-nessee! Following that great team win they had two more home matches against Alabama and Auburn; both of which were tough losses. Auburn was the last home match for the only senior Maria Christensen (pictured right). Stay tuned as the team takes on Mississippi State in their first round of the SEC Championship in Starkville, Mississippi.

Mizzou Swimming and Diving finished off another fantastic and success-

ful season. For diving, Loren “Figgy” Figueroa was named an All-

American for the third time in her career while David Bonuchi earned his

eighth All-American award, making him the most decorated Men’s

Swimming and Diving athlete in school history. While these awards are

on an individual basis, they both contributed to the highest finishes in

school history for both Mizzou Men’s and Women’s Swimming and Div-

ing. Both men’s and women’s programs accomplished a 14th place finish

at NCAAs. Along with Figueroa and Bonuchi for diving, Tierney and Bou-

chard were both named All-Americans at NCAAs, placing 7th in their re-

spective events. “If you watched the way the team trained in the weight

room this entire year you would not be surprised there are All-

Americans on this team every single year.” The team participated in an

a comprehensive training plan three days a week leading all up into the

post-season utilizing the latest training methodologies, equipment, and

technology designed for achieving peak performance. The team is al-

ready hard at work reestablishing basic conditioning and fitness to lay

the foundation for another great season!

Mizzou Gymnastics just finished off the 2013 season. While the team

faced numerous challenges and adversity from the start of the season

to the end their effort and determination never wavered. “Enough

cannot be said about the way this team battled week after week and

stuck together throughout this season.” says strength coach Ryan Jack-

son. The team exhibited the skills of thinking right from their sports

psychology foundation on a daily basis in the gym and in the weight

room. The gymnastics trained hard three days a week (two days of

conditioning and one day of lifting) through the season to maintain

strength, explosiveness, and conditioning levels. Gymnastics’ perfor-

mance in the weight room does not go unnoticed as Sandra Ostad was

named NSCA Strength and Conditioning All-American. The team will

look to the future now as they have already begun preparation for next

season. The team is currently training five days a week with an empha-

sis in total body conditioning by incorporating technology in the form of

heart rate monitors to ensure the proper intensity and rest is achieved

to get the most out of every workout. The team looks to finish the se-

mester strong and hit the ground running this summer to achieve the

highest level of physical preparation.

The purpose of the Mizzou Performance Club is to develop the University

of Missouri's Athletic Performance program as one of the elite resources

in college athletics. The club will raise funds to support the program by

purchasing new and cutting edge training equipment, refurbishing

existing equipment, and continuing staff development.

Mizzou Performance Club

100 MATC

Phone: 573-884-0106

Fax: 573-882-8072

E-mail: birds@missouri.edu

DEVELOPING TODAY’S

FINEST ATHLETES

Pat Ivey 573-882-6791 iveyp@missouri.edu

Jana Heitmeyer 573-882-9820 heitmeyerj@missouri.edu

Andrew Paul 573-884-0107 paulap@missouri.edu

Tyler Looney 573-884-0083 looneyt@missouri.edu

Jacob Linn 573-884-8287 linnjk@missouri.edu

Lee Williams 573-882-5716 williamslee@missouri.edu

Kyle Oberweather 573-884-2884 kyleoberweather@mizzou.edu

Kayln Sticher 573-882-0472 kaylnsticher@mizzou.edu

Scott Bird 573-884-0106

birds@missouri.edu

Rusty Burney 573-882-1647

burneyrj@missouri.edu

Todor Pandov 573-884-7039

pandovt@missouri.edu

Dr. Bryan Mann 573-884-3097

mannjb@health.missouri.edu

Mackenzie Holznecht 573-882-8228

holznechtm@missouri.edu

Ryan Jackson 573-884-1838

ryanjackson@mizzou.edu

Akeem Robinson 573-882-0180

akeemrobinson@mizzou.edu

Josh Frey 573-884-0105

joshfrey@mizzou.edu

ON THE WEB

www.mutigers.com

www.mizzousportsnutrition.blogspot.com

PerformanceUnleashed

@MizzouAP

/MizzouAP

Teddy Katz was hired as Sports Nutrition Assistant for the Universi-

ty of Missouri under the direction of Jana Heitmeyer, Director of

Sports Nutrition. Katz comes to us after spending four months as a

Sports Nutrition Intern for the Dallas Mavericks. Prior to the intern

ship, Katz was enrolled at Johnson & Wales University where he

spent his first 2 years earning an

Associate’s Degree in Culinary Arts

and the next 2 years earning a

Bachelor’s Degree in Culinary Nutri-

tion. In his role as Sports Nutrition

Assistant, Teddy will be responsible

for assisting with nutrition educa-

tion, individual counseling, body

composition analysis, and nutrition

supplement procurement.