2019 Lincoln (MO) Football Summer Manual - Returning Athletes by Lincoln University Blue Tigers

FOOTBALL

Strength & Conditioning Manual SUMMER 2019

SHANE LANTEIGNE,

HEAD STRENGTH & CONDITIONING COACH RODRIGO ALVIRA, STRENGTH & CONDITIONING GA

BLUE TIGER STRENGTH AND CONDITIONING

TABLE OF CONTENTS SECTION 1

MISSION STATMENT & PHILOSOPHY

PROGRAM OUTLINE

NUTRITION

CALENDARS

SECTION 2

WELLNESS TRACKER

TESTING METRICS

WARMUPS – LINEAR/ LATERAL/ MULTI-DIRECTIONAL

MAY/JUNE WORKOUTS

MAY/ JUNE CONDITIONING

EXTRA WORK

REFERENCE PAGE – CONDITIONING/ YOUTUBE/ ABBERVIATIONS

SECTION 3

COOL DOWN

UPPER – LOWER BODY MOBILITY

STRENGTH COACHES

SECTION 1

BLUE TIGER STRENGTH AND CONDITIONING

MISSION:

UTILIZE THE FINEST AND MOST PIONEERING METHODOLOGY, WITHIN AN EDUCATIONALLYENRICHED AND SCIENTIFIC ENVIROMENT. MY MISSION IS TO PUSH THE ENVELOPE AND DRIVE INNOVATION TO FACILITATE THE ETHICAL ENHANCEMENT OF ATHLETIC PERFORMANCE AND IMPROVE THE QUALITY OF LIFE FOR THE LINCOLN ATHLETE!

PHILOSPOHY: Team Based Training - Implement a team based framework for all training that allows for efficient and safe practices. When teams train together it provides an opportunity to develop chemistry, teamwork, leadership skills, and a competitive environment Plan with a Purpose - Apply energy specific speed and conditioning programs for all teams. Create, track, and test year-round strength protocols for all athletes. Foundational Strength - Will be developed by teaching ground based movements and excelling at the basics of training Recovery - Instill healthy habits surrounding with sleep, nutrition, and hydration, which are vital to our student-athleteâ&#x20AC;&#x2122;s success, and reaching their athletic potential Performance Nutrition - Utilize a multi-dimensional approach by educating, guiding, and equipping athletes with the skills necessary to maximize health and performance

BLUE TIGER STRENGTH AND CONDITIONING

PROGRAM OUTLINE This manual was written so that you have a blueprint for your success as a Blue Tiger Athlete. The most important thing you do is to go through the manual cover to cover before starting so that you can reach out to me with any questions that arise. Take the manual everywhere you go, it will serve no purpose if left at home or lost somewhere. This is your key to success over the summer. The manual contains your summer lifting plan. It offers an inside look into the core of what we do here during the school year. The lift will contain progressions and regressions for lifts. Fill in blanks every time you lift and try to increase with every week. For incoming athletes, the manual will be a baseline for you as you prepare to enter your first year at Lincoln. Go through the entire workout and if you have any questions â&#x20AC;&#x201C; the weight room number is:

(573) 681-5954.

Call with any questions!

The conditioning aspect is designed to develop a level of conditioning that will enable you perform at a high level. There will be speed, lateral, multi-directional, and endurance days through the summer. The goal is not to condition with senseless running but to increase your performance through well planned workouts. The program has been prepared to meet the following objectives: 1. To increase performance through smart well planned strength and conditioning programs. 2. To increase and/or maintain youâ&#x20AC;&#x2122;re level of dynamic mobility. 3. To increase your level of functional strength and power. 4. To increase your ability to accelerate to maximum speed and change of direction without loss of control. 5. To increase your maximum speed. 6. To increase your level of functional muscle mass. 7. To improve your quickness and speed. 8. To improve your fat to lean muscle ratio. 9. To improve your work capacity. 10. To prepare you mentally and physically for the challenges of the MIAA. 11. To teach you something about yourself. 12. To prepare Lincoln Blue Tigers to WIN!

BLUE TIGER STRENGTH AND CONDITIONING

NUTRITIONAL GUIDELINE TO MAINTAIN CURRENT WEIGHT 15

Calories

Body Weight

100

1500

Total # of Calories per day

1500

0.35

525

Total # of calories of Protein per day

0.5

750

Total # of calories of Carbohydrates per day

0.15

225

Total # of calories of Fat per day

# of Protein Cal/per day

525

131

Total # grams of Protein per day

# of Carbohydrates Cal/per day

750

188

Total # grams of Carbohydrates per day

# of Fat Cal/per day

225

Total # grams of Fats per day

Total cal/day

1500 Total cal/day

MEAL PLANNING Divide the total # of grams of " Protein, Carbs, and Fats" evenly into 5 meals through the day 26.3

grams of Protein per meal

37.5

grams of Carbohydrates per meal

grams of Fats per meal

-DO NOT USE THIS WEIGHT - INFOMATION PURPOSE ONLY - USE YOUR CURRENT WEIGHT!!!!!

BLUE TIGER STRENGTH AND CONDITIONING

NUTRITIONAL GUIDELINE TO MAINTAIN CURRENT WEIGHT 15

Calories

Body Weight

= Total # of Calories per day

0.35

Total # of calories of Protein per day

0.5

Total # of calories of Carbohydrates per day

0.15

Total # of calories of Fat per day

# of Protein Cal/per day

Total # grams of Protein per day

# of Carbohydrates Cal/per day

Total # grams of Carbohydrates per day

# of Fat Cal/per day

Total # grams of Fats per day

Total cal/day

MEAL PLANNING Divide the total # of grams of " Protein, Carbs, and Fats" evenly into 5 meals through the day grams of Protein per meal

grams of Carbohydrates per meal

grams of Fats per meal

BLUE TIGER STRENGTH AND CONDITIONING

NUTRITIONAL GUIDELINE TO GAIN WEIGHT 20

Calories

Body Weight

100

2000

Total # of Calories per day

2000

0.35

700

Total # of calories of Protein per day

0.5

1000

Total # of calories of Carbohydrates per day

0.15

300

Total # of calories of Fat per day

# of Protein Cal/per day

700

175

Total # grams of Protein per day

# of Carbohydrates Cal/per day

1000

250

Total # grams of Carbohydrates per day

# of Fat Cal/per day

300

Total # grams of Fats per day

Total cal/day

2000 Total cal/day

MEAL PLANNING Divide the total # of grams of " Protein, Carbs, and Fats" evenly into 5 meals through the day 35

grams of Protein per meal

grams of Carbohydrates per meal

grams of Fats per meal

-DO NOT USE THIS WEIGHT - INFOMATION PURPOSE ONLY - USE YOUR CURRENT WEIGHT!!!!!

BLUE TIGER STRENGTH AND CONDITIONING

NUTRITIONAL GUIDELINE TO GAIN WEIGHT 20

Calories

Body Weight

= Total # of Calories per day

0.35

Total # of calories of Protein per day

0.5

Total # of calories of Carbohydrates per day

0.15

Total # of calories of Fat per day

# of Protein Cal/per day

Total # grams of Protein per day

# of Carbohydrates Cal/per day

Total # grams of Carbohydrates per day

# of Fat Cal/per day

Total # grams of Fats per day

Total cal/day

MEAL PLANNING Divide the total # of grams of " Protein, Carbs, and Fats" evenly into 5 meals through the day grams of Protein per meal

grams of Carbohydrates per meal

grams of Fats per meal

BLUE TIGER STRENGTH AND CONDITIONING

NUTRITIONAL GUIDELINE TO LOSE WEIGHT 12

Calories

Body Weight

100

1200

Total # of Calories per day

1200

0.35

420

Total # of calories of Protein per day

0.5

600

Total # of calories of Carbohydrates per day

0.15

180

Total # of calories of Fat per day

# of Protein Cal/per day

420

105

Total # grams of Protein per day

# of Carbohydrates Cal/per day

600

150

Total # grams of Carbohydrates per day

# of Fat Cal/per day

180

Total # grams of Fats per day

Total cal/day

1200 Total cal/day

MEAL PLANNING Divide the total # of grams of " Protein, Carbs, and Fats" evenly into 5 meals through the day 21

grams of Protein per meal

grams of Carbohydrates per meal

grams of Fats per meal

-DO NOT USE THIS WEIGHT - INFOMATION PURPOSE ONLY - USE YOUR CURRENT WEIGHT!!!!!

BLUE TIGER STRENGTH AND CONDITIONING

NUTRITIONAL GUIDELINE TO LOSE WEIGHT 12

Calories

Body Weight

= Total # of Calories per day

0.35

Total # of calories of Protein per day

0.5

Total # of calories of Carbohydrates per day

0.15

Total # of calories of Fat per day

# of Protein Cal/per day

Total # grams of Protein per day

# of Carbohydrates Cal/per day

Total # grams of Carbohydrates per day

# of Fat Cal/per day

Total # grams of Fats per day

Total cal/day

MEAL PLANNING Divide the total # of grams of " Protein, Carbs, and Fats" evenly into 5 meals through the day grams of Protein per meal

grams of Carbohydrates per meal

grams of Fats per meal

NUTRITION

“

I’ve heard I need to weigh 320 pounds or more in order to be a successful lineman. I’ve been eating big meals and having a couple of protein shakes every day. I’m seeing some gains on the scale, but I’m not sure I’m gaining muscle. What can I eat to get bigger and stronger without feeling so full that I need to go lie down after meals?

”

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FOR THE FOOTBALL STUDENT-ATHLETE

KENT GIDLEY / ALABAMA; ADDITIONAL PHOTOS FROM NCAA PHOTOS ARCHIVE AND SHUTTERSTOCK

ootball is often called the ultimate team sport, requiring each position player to do his job in order for the play to be successful. Games are lengthy, but are played in rapid, short-duration bursts requiring speed, endurance and mental toughness, especially late in the game. Speed, power, strength and agility are important factors in all football athletes. Body composition of football athletes relates directly to position on the field, with larger, higher body-mass athletes playing line positions and smaller, more-lithe body types in skill positions.

As a collegiate football student-athlete, your focus should not be on a specific number on the scale. Instead, train your body to be hungry for a substantial breakfast, and fit meals and snacks in throughout the day. Protein should always

Collegiate and Professional SPORTS DIETITIANS ASSOCIATION

be included, and must be balanced with carbohydrates such as fruits and vegetables, and fats such as nuts and seeds. The key to gaining muscle isn’t bigger meals, necessarily, but their timing, composition and nutrient density.

www.NCAA.org www.scandpg.org | 800/249-2875 www.SportsRD.org | info@SportsRD.org

NCAA is a trademark of the National Collegiate Athletic Association. ©2014 Sports, Cardiovascular, and Wellness Nutrition (SCAN), ©2014 Collegiate and Professional Sports Dietitians Association (CPSDA)

TIPS FOR JUNE AND JULY

• Establish nutrition habits that are conducive to your own performance goals for the upcoming season. • Remember, this time of year offers great opportunity to add lean mass, lose body fat and optimize sleep habits. • Capitalize on downtime by using it to learn more about shopping, cooking, grilling and meal preparation. Your performance benefits from using basic skills in the kitchen, and these lessons help prepare you for a healthy, productive life in the future.

PRESEASON

June and July: Eight-Week Summer Program Summer conditioning focuses on preparing for the upcoming preseason camp and the competitive season. It includes strength training to optimize body composition after the May break, and running outdoors to prepare for games in the heat of late August. During this period, acclimating and persevering through heat is a priority. Summer on campus has a slower feel, and meals may be less available if campus dining services are not functioning at the same level as during the long semesters. August Call it “fall camp” or the traditional “preseason” – no matter the term, all football student-athletes anticipate an intense few weeks preparing for the season. Meals and snacks are planned around your practice schedule, and fluids should be readily available. Here are some key concerns:

Get enough fluids. During this period, you’ll be weighed before and after practice to determine how much fluid you’ve lost via sweat in each practice. Each pound of body weight lost in a practice requires 20 to 24 ounces of fluid and one gram of sodium for repletion. Fluid and sodium (or salt) needs must be met in order to keep you on the field. You can help meet these needs by consuming sports drinks along with highfluid foods such as fruits, vegetables and soups; and salty foods such as pretzels, crackers, salted nuts, beef jerky, lunch meats, cheeses, marinara sauce, mustard and pickles. You may have learned to salt your plate at each meal to help prevent muscle cramps, and that may work for some.

Maintain lean mass. Targeting your energy, protein and nutrient needs is key in maintaining lean mass during these weeks, regardless of whether you struggle to maintain or control your weight. Use the structure of your schedule to your advantage; whatever your weight or performance goals are, be sure to eat something at every meal that is provided. Consider preseason camp as an opportunity to

train yourself to be hungry early and throughout the day, and continue that ideal eating pattern during your season!

quinoa and beans make meals more satisfying. • Snack on tuna salad, apples with almond or peanut butter, carrots or pretzels with hummus, boiled eggs, cottage cheese with fruit, Greek yogurt, and dried or fresh fruits such as cherries and plums. • Experienced student-athletes may prefer to minimize snacks or limit themselves to fruit, fluids or protein shakes between meals. This may be effective as long as earlier meals are adequate and balanced including protein, quality carbohydrates, and plenty of fruits and vegetables.

game performance and in stimulating immune function. While team meals are more prevalent, optimizing recovery means continuing to prioritize consuming recovery foods — such as fruit, protein shakes, bagels with spreads, energy bars and sports drinks — within 30 to 60 minutes of practice. Remember: Consistent recovery yields better performance late in the season, keeping you on the field, helping you bounce back from injury, and maintaining your body weight and composition.

Struggling to maintain weight and gain muscle? If you have a difficult time maintaining weight or gaining muscle, start with a balanced meal at each opportunity and drink a protein shake in addition to or in place of the water or sports drink you choose. You want highcalorie, high-quality foods that give you a “big bang for your buck,” meaning lots of energy packed into a small bite. For example: POSTSEASON • Look for energy-dense foods such Late December and January: as trail mix, guacamole, cheeses, nut Championship and Bowl Preparation butters, granolas, nuts, 2 percent milk Your team has earned and chocolate milk — a postseason game, and and find ways to add if you’re lucky, you can these to your meals. wrap up finals before • Add peanut butter to preparation begins. your toast, granola The emphasis now falls bar, waffles or on recovering from the shakes. grind of the season and • Layer cheese and going into championship mayonnaise on your practices feeling fresh sandwiches, graze and ready to tackle the on trail mix and nuts, last game of the season. and sip shakes as the Meal plans may end schedule permits. along with the academic • If the heat takes calendar, so meals and your appetite away, snacks function to cover try cool foods such your energy needs for as yogurt parfaits, practice and conditioning puddings with fruit while optimizing toppings, tuna salad, weight and body deviled eggs, cheese composition for your last and crackers, lunch performance. Keep these meat or pimento things in mind: cheese sandwiches, • Catch up on rest. fruit dipped in peanut • Keep your recovery butter, or smoothies. WINNING RECOVERY NUTRITION STRATEGIES nutrition strategy in You may find you can • Stay committed to nutritional recovery as the season progresses. place as a permanent start your meal with cool • Make sure to mix up your choices to avoid getting tired of your element of your foods and work up to a recovery snack. preparation. hot, protein-centered meal. • As the season progresses, you may experience “food fatigue” • Once you’re at the (particularly about week 6 or 7). Ask your sports dietitian or training championship site, Is weight control a table manager to shake up the menus, offer choices in live-cook meals may be offered, concern? If you need stations, incorporate theme nights and provide player menu requests but they may not to control weight while during the second half of season to keep you and your teammates be designed with maintaining lean mass interested in fueling your bodies to finish the season strong. performance in mind. and strength, eating Make the best choices quality foods at each you can — focus on meal or snack will proteins and keep optimize your camp IN SEASON salads, veggies and fresh fruits experience. Seek out lean proteins and Late August to December well represented on your plate high-quality, high-fiber sides to feel full Once the fall semester begins, life when available — and know that and satisfied. Some tips: settles into a more normal routine. those indulgent, local foods will still • Make sure breakfast, lunch and dinner Everything may feel easier to manage on be there the minute the game is are protein-centered meals with lots a daily basis after the grind of football completed! of colorful produce on the plate. camp. Practices and conditioning • As much as possible, stick to your • Look for baked, grilled or roasted continue to demand your energy, but typical eating and recovery pattern chicken, turkey, fish, tenderloin or training table and pre-competition meals because these have become part of sirloin cuts of beef and pork. go a long way in offsetting the workload. your performance. Recovery at the • High-fiber carbohydrates such as Recovery nutrition eaten after practice practice site or quickly thereafter back 100 percent whole-wheat breads, and conditioning is a factor in your at the hotel is key. brown rice, whole-grain pasta,

OFFSEASON

Late January and February: Winter Conditioning The plan and timing for the offseason will be designed for your team, but typically this includes four weeks of winter conditioning, followed by spring football practices. Although the intensity may vary, winter conditioning is usually the most physically and mentally demanding time of year. Nutritional recovery from these sessions is critical, because you may not have pre-competition or travel meals built into this period of training. Therefore, greater demand for energy, protein and nutrients comes at a time when meals are provided via a meal plan and fit within the individual athlete’s schedule.

March and April: Spring Ball Although practices are scheduled on alternating days, you may find yourself challenged to manage academic work, conditioning and the mental demands of the installation for next year’s new offense or defense. With few practices to execute new plays and show your abilities, you must make the most of your reps and elevate your performance when the opportunity arises. You also need to make the most of fueling your body throughout classes, meetings and practices. Proper fueling requires commitment: • Ideally, you would enter afternoon practice after two meals and a snack or two, with fluids throughout the day. • Incorporate liquids into your

practice preparation and take sips during meetings up to the time you head for the field. • Stock your backpack with a water bottle, nuts, trail mix and your favorite protein bars. Use breaks between classes as occasions to pre-fuel your practice. May: Active Rest This is the period when you can spend quality time with family, be active, and enjoy your time away from the game. Eat those foods that you enjoy from your childhood that aren’t usually a part of your training nutrition. You can also share new menu ideas and show off new cooking skills with your family. Savor and make the most of your time!

Written by SCAN/CPSDA registered dietitians (RDs). For advice on customizing an eating plan to meet your nutrition goals, consult an RD who specializes in sports, particularly a board-certified specialist in sports dietetics (CSSD). Find a qualified RD at www.scandpg.org or www.sportsRD.org.

y weight has been stable all year, but now that we’re in season I haven’t been able to get through workouts as easily. I’ve also been skipping a couple of my menstrual cycles. Is it possible that I’m not getting enough energy from my foods, but still not losing any weight either?

ENERGY AVAILABILITY PHOTOS BY NCAA PHOTOS AND SHUTTERSTOCK

Managing your energy levels is a daily priority. As a student-athlete, you face many demands on campus while asking your body to perform at its best, both mentally and physically, for your sport. To stay at your best throughout the year, well-practiced fueling strategies — known as energy management — is the name of the game. You want to have enough energy ready and available to support your body’s health, daily activity, growth and training. The term ‘energy availability’ (EA) refers to the amount of energy left over and available for your body’s functions after the energy expended for training is subtracted from the energy you take in from food. In other words: Food Energy Intake – Exercise Energy Expenditure = Energy Availability (To learn how to manage your energy, turn the page.)

Information presented by

SYMPTOM WATCH: ENERGY METER The signs and symptoms listed below might be your body’s way of telling you to look closer at how you are managing your energy. Nutrition might be a key factor! • Chronic fatigue • Anemia • Recurring infections and illnesses • Depression • Disordered-eating thoughts • Inability to gain or build muscle or strength • Poor performance • Absent or irregular menstrual cycles

Collegiate and Professional SPORTS DIETITIANS ASSOCIATION

NCAA is a trademark of the National Collegiate Athletic Association.

• Stress fractures or repeated bone injuries • Decreased muscle strength • Irritability • Always being hurt or injured • Training hard, but not improving performance • Gastrointestinal problems • Weight loss

ALTERING ENERGY AVAILABILITY The energy goal for a healthy student-athlete is to be able to adjust his/her dietary intake to cover all the expenditures from exercise and training. These adjustments promote an energy balance that is positive for health and performance. Athletes sometimes can negatively alter their EA knowingly or unknowingly. Energy availability can be reduced by increasing training, over-exercising or decreasing the amount of food one eats. Some student-athletes adopt abnormal eating behaviors such as fasting, skipping meals, restricting foods, binge eating, or using diet pills or laxatives. Other athletes also have eating disorders. Whatever the case, these scenarios can result in low EA. WHAT YOU SHOULD KNOW ABOUT ENERGY DEMANDS Low EA results in adjustments to our body’s systems that cause hormonal, metabolic and functional disruptions — complications that can occur in both men and women. This energy deficiency affects physiological functions such as metabolic rate, bone health, immunity, protein synthesis, cardiovascular and psychological health, and menstrual function. For example, an energy deficiency could: • Impair your body’s ability to use glucose effectively for energy • Increase fat stores in the body • Increase cholesterol • Slow down your metabolic rate

• Decrease your body’s production of growth hormone (an important hormone for growth and repair) In women, low EA and its resulting effect on menstrual function and bone is the root of what is called the female athlete triad. Female athletes who miss three or more menstrual cycles in a row should talk to their team physician. When altered hormones disrupt the menstrual cycle, the arteries that deliver oxygen and nutrients to the body and working muscles can be impaired. This can result in fatigue and impair the ability of muscles to use oxygen. Weight loss is often a sign that the body is in an energy deficit and may indicate low EA. However, low EA is not always accompanied by weight loss. The body is amazing at conserving itself for survival and can maintain overall body weight even while EA is low. This is common among female athletes without menstrual cycles. Perhaps the most important organs affected by low EA are bones. Low EA directly impairs bone health and development by affecting hormones that build and restore bone, and it indirectly impairs bone by disturbing the female menstrual function and estrogen levels. Your college years are an important time for your bones — women reach peak bone mass at approximately age 19 and men at age 20½. This means you want to build and protect your bones as much as you can during your college years to last your lifetime and prevent stress fractures.

PRACTICE PLAN: ENERGY MANAGEMENT Recognizing some of the signs and symptoms of a possible energy deficit can help with early detection of low EA. As a good first step toward improving your performance and preventing long-term health problems, talk with your sports medicine provider or a sports registered dietitian (sports RD). In the meantime, keep these ideas in mind to help you manage your energy and have the best chance to practice and play at your best! • Three meals and snacks are typical for most student-athletes to meet daily energy needs. • Remember: Appetite is not always indicative of your food and fueling needs. • It’s a good idea to have a structured eating guideline for your heavy training cycles. • Sometimes an increase in energy from food, or a reduction in exercise, or a combination of both, can be important adjustments to get into energy balance (talk to your sports RD and coach about making any adjustments in your training). • Consider meal replacement supplements or protein shakes as tools to help manage high-energy demands. • A bone mineral density measurement called DXA may be a good idea to evaluate your body’s bone health, especially if you’ve been experiencing

low EA symptoms (talk to your athletic trainer or team physician). • Ask your doctor and/or sports RD if a vitamin D blood test or calcium and vitamin D supplementation is important for you. • If you’re planning to diet, ask yourself whether your weight or your performance is the driving force. • Develop a realistic, performance-oriented, healthminded weight and body composition goal (your sports RD and athletic trainer can help). • Always look for and use reputable sources of information (talk to your athletic trainer if you are unsure of the source). • Set a realistic timeline for any weight loss or body composition changes; avoid quick fixes (your athletic trainer and strength and conditioning coach can help). • Following a well-planned nutrition strategy designed for you can best prepare you to perform.

Written by SCAN/CPSDA Registered Dietitians (RDs). For advice on customizing a fueling plan, consult an RD who specializes in sports, particularly a BoardCertified Specialist in Sports Dietetics (CSSD). Find a qualified RD at www.scandpg.org or www.sportsRD.org.

PHOTOS FROM SHUTTERSTOCK

HEALTHY SNACKING A

cademics and athletics keep me busy. I eat breakfast, lunch and dinner, but I’m starving by the end of the day. I’ve also noticed that my body is often fatigued and my muscles remain sore longer than normal. What can I do to increase my energy and improve my performance?

Healthy snacking is an important part of an athlete’s diet. Snacking ensures adequate fuel for sport, improves muscle recovery, helps manage weight and boosts mental performance. Athletes should consume three meals and two to four snacks per day. The number and type of snacks are dictated by hunger in addition to academic, athletic and sleep schedules. SIGNS OF HUNGER An athlete’s ability to recognize hunger signals is important. Most athletes identify hunger by stomach pangs, but once hunger pangs are felt, too many hours have passed without fuel. Common signs of hunger include fatigue, irritability, shakiness, headaches, poor concentration and sleep disturbances. Being able to determine your body’s hunger cues is necessary to maximize your energy and ensure peak performance. (To plan how to snack smart, turn the page.)

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Collegiate and Professional SPORTS DIETITIANS ASSOCIATION

NCAA is a trademark of the National Collegiate Athletic Association. All other licenses or trademarks are property of their respective holders.

SMART SNACKING TIPS • Plan ahead. Spend five minutes before bedtime preparing/packing snacks for the next day. • Establish a snack routine. Consuming a meal or snack every two to three hours will help prevent feeling overhungry, achieve weight goals and ensure you have enough fuel for practice and recovery.

HEALTHY SNACKS VERSUS TREATS It’s important to distinguish a healthy snack from a treat. Healthy snacks are nutrient-rich and provide whole grains, fiber, lean proteins and/or healthy fats. Treats such as sweets, fried foods and chips lack nutrients and provide “empty” calories. Treats usually satisfy a craving, but they rarely satisfy hunger. Choosing treats instead of healthy snacks can slow fueling and muscle recovery. Remember: You are what you eat. Eating healthy, high-quality snacks is a key component to achieving your athletic potential. SNACK SELECTION Before selecting a snack, there are several factors to consider, including hunger level, time of day, pre- or postworkout, and weight goals. These factors dictate whether you choose a light, moderate or heavy snack (heavy snacks are also considered mini-meals). Light snacks: Fresh fruit, raisins, dried fruit, frozen fruit, veggies, graham

crackers, dry cereal, pretzels, lowfat Greek yogurt, granola bar, dried edamame, low-fat pudding Moderate snacks: Fruit with peanut butter, graham crackers with peanut butter, trail mix, sunflower seeds, oatmeal, cereal and milk, popcorn, low-fat string cheese, jerky, Greek yogurt parfait, fig/fruit bars, granola bars, veggies or pretzels and hummus, soup, yogurt smoothies, low-fat milk, low-fat chocolate milk Heavy snacks: Sandwich/panini/wrap/ bagel (with peanut butter and jelly, lean deli meat, grilled chicken or tuna), cheese and crackers, waffles, omelet HEALTHY SNACKING HELPS ACHIEVE WEIGHT GOALS Many athletes falsely believe snacking is bad. On the contrary, healthy snacking is vital to keep energy and metabolism steady throughout the day. Whether you are trying to maintain weight, lose weight or gain weight, having two to four healthy snacks per day is essential.

• Distinguish snacks versus treats. Healthy snacks are nutritious and satisfy hunger. • Keep snacks easily accessible. Place portable, nonperishable snacks in your school bag, gym bag and/or locker for quick access to fuel when you need it. • Stick to your schedule. There is always time for healthy snacks. In less than five minutes, you can eat a banana or drink a glass of low-fat chocolate milk. • Be money-wise. Most healthy snacks are inexpensive. For example, bananas, raisins, granola bars and jerky all cost much less than energy bars.

PLANNING YOUR FOOD: A SAMPLE DAY 5:30 a.m. Pre-morning practice snack: fruit and/or granola bar

7:30 a.m. Breakfast: omelet, toast, Greek yogurt and fruit

10 a.m. Midmorning snack: low-fat string cheese and/or jerky

12:30 p.m. Lunch: turkey wrap, vegetables and hummus, baked chips and low-fat milk

3:30 p.m. Midafternoon/ pre-practice snack: fig bar and/or fruit

6:30 p.m. Dinner: grilled chicken, rice, green beans, salad, dinner roll and low-fat milk

9 p.m. Evening snack: peanut butter, banana and honey sandwich on wheat bread and low-fat chocolate milk

Written by SCAN/CPSDA Registered Dietitians (RDs). For advice on customizing a nutrition plan, consult an RD who specializes in sports, particularly a board certified specialist in sports dietetics (CSSD). Find a qualified RD at www.scandpg.org or www.sportsRD.org

BROUGHT TO YOU BY:

Seriousvisit Hydration For more information For visit more information www.SportsRD.org. www.SportsRD.org. For Serious Athletes

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Serious Hydration For Serious Athletes

DIETARY SUPPLEMENTS:

THE GOOD, THE BAD, AND THE UGLY by Tavis Piattoly, MS, RD, LDN The dietary supplement industry is an ever-growing market and currently offers over 50,000 products including vitamins, minerals, herbal supplements, weight-loss products, protein powders and shakes, and pre-workout boosters. With so many options, it’s understandable that an athlete may become confused about which brand to trust, what dosage is appropriate, and what product is safe to take.

THE PROBLEM • Poor dietary choices and meal frequency are the limiting factors in why most athletes do not achieve their performance goals. • You can't out-supplement a bad diet—many athletes think if they can take a pill or a powder, they don't need to eat the real stuff. • More is not better—using more than the recommended dosage will not provide greater gains but can lead to serious consequences (i.e. banned from competition (college and pro), negative side effects on health (increased blood pressure), irregular heart rate, enlarged organs (from steroid use), liver failure). • Athletes run the risk of using a supplement that may contain a banned substance if purchasing from a supplement store or relying on the advice from someone not familiar with 3rd party testing certification and its process.

THE FOOD FIRST SOLUTION • Eat a meal or snack every 3 to 4 hours to stay well-fueled and to keep blood sugar stable for optimal energy (i.e. PB and honey sandwich, fruit and nuts, lean protein with fruit and veggies, turkey sandwich with fruit and salad). • Pre-workout snack or breakfast every morning to minimize utilization of muscle tissue for energy, especially if the athlete has an early lifting or practice session. • Implement your plan: make a bunch of sandwiches on an off-day, portion out your snacks ahead of schedule (i.e. trail mix, fruit and nuts, nutrition bars, PB&J sandwiches), and meal prep for the week to avoid skipping meals.

With the amount of dietary supplements on the market, how can athletes make the right and safe choice when it comes to purchasing dietary supplements? Good

Bad

Ugly

Lists individual ingredients on label Dosages based on scientific research Tested for banned substances Uses branded ingredients/raw materials Manufactured in an NSF facility that carries both the cGMP and Athletic Banned Substances certifications Uses generic ingredients Uses a proprietary blend Uses stimulants to cover up for insufficient ingredient profile (i.e. pre-workout supplements) Contains banned substances

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SAFE SUPPLEMENTS: PROS & CONS

* Disclaimer: All individuals respond differently to supplements. Please talk with your Sports Dietitian before taking any supplements, and remember that the brand matters. Make sure it’s a reputable, tested brand, and one that the Sports Dietitian recommends/stands behind.

Dietary Ingredient

Potential Benefits

Potential Risks/Side Effects

Beta-Alanine

May buffer muscle acid by increasing muscle carnosine levels, enhancing muscular endurance. Best for training or events lasting 60-240 seconds.

Parathesia (i.e. tingling of skin) if taken in higher dosages. Side effects may vary depending on weight of individual and dosage taken.

Beetroot

Increases nitrates and may improve aerobic endurance performance.

Heavy consumption may lead to beeturia (red or pinkish urine or stools) and kidney stones due to the high oxalate content. Take caution with choosing the best brand, as some may be of low quality and content.

HMB (Free Acid)

May increase lean muscle and strength when combined with resistance training in untrained individuals. May provide anit-catabolic effects, preventing muscle wasting + supporting healing.

No known side effects or toxicity reported in dosages up to 6 grams per day in human studies.

Creatine monohydrate

May increase lean mass, strength, sprint performance, anaerobic power.

Larger doses (> 20g per day for 5 days) may lead to diarrhea or nausea in some individuals and many anecdotal reports of cramping.

Omega-3 fatty acids (i.e. Triglyceride-based fish oil) (50% of the omega-3/fish oil should come from EPA & DHA fats)

May reduce inflammation, muscle soreness, body composition, exercise-induced asthma, joint soreness, and enhance brain health.

If taken in dosages higher than 5-6 grams per day, may increase risk of bleeding, hypoglycemia, low blood pressure, loose stools, nausea, fishy breath. Many brands are low quality and don’t provide enough EPA & DHA.

Probiotics

May filter out and eliminate harmful bacteria, toxins, chemicals, and waste products in our digestive tract. May be beneficial for athletes with IBS, abdominal pain, diarrhea, antibiotic-related diarrhea, bloating, and ulcerative colitis. May improve immune health.

Children, pregnant women, and individuals with compromised immune systems should speak with their physician before taking a probiotic supplement. May cause gas, bloating, diarrhea, and stomach pains during the first few days of use.

Sodium bicarbonate (i.e. Baking Soda)

Delay muscular fatigue by reducing the increase in lactic acid associated with exercise. May improve anaerobic and peak power.

Individual differences in side effects, but GI distress very common, including diarrhea and stomach pain.

Caffeine

May improve endurance & high-intensity exercise >20 min, stimulate central nervous system.

**Caffeine is a controlled/restricted substance, so athletes should refrain from using synthetic forms and pay attention to amount in naturally-occurring products. Risk of jitters, nausea, rapid heart rate, anxiety, poor sleep etc. from overdosing; possible diuretic effect if not well-hydrated over long-term.

Vitamin D

May reduce fat mass and increase lean mass; supports immune health, bone health, and may reduce inflammation.

Megadoses of vitamin D (50,000 IU a day for several months) may lead to toxicity in the blood, which leads to hypercalcemia, poor appetite, nausea, vomiting, and kidney problems.

Ingredients found in muscle building supplements with little to no research supporting their use: • Arginine. • L-Arginine AKG.

• Agmatine Sulfate. • BCAA’s.

• Citrulline Mallate. • D-Aspartic Acid.

• Glutamine. • Kre-Alkalyn. • L-Carnitine. • Creatine Hydrochloride.

• Creatine Ethyl Ester. • Di-Creatine Malate. • Creatine Magnesium.

Stimulants found in pre-workout & weight loss supplements: • Caffeine. • Guarana Seed.

• Hoodia Gordonii. • Caffeine Anhydrous.

• BMPEA. • Kola Nut.

• Green Tea Extract. • Yohimbine.

• Dendrobium. • DMAA (1-3 Dimethylamylamine). • Synephrine. • Yerba Mate.

The following logos are placed on supplements to indicate the product has passed 3rd party testing certification and may be free of banned substances: *It is important to discuss your supplements with your Sports Dietitian. Even with these certifications, some companies may still produce other products that contain banned substances. **Each 3rd party testing company varies in what they test for and the method in which they test. www.nsfsport.com | www.informed-choice.org List of Banned Substances for NCAA, Professional, and Olympic Athletics: http://www.ncaa.org/health-and-safety/policy/2014-15-ncaa-banned-drugs | https://www.wada-ama.org/en/what-we-do/prohibited-list

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FUELING ON-THE-GO by Kristina LaRue, RD, CSSD, LDN

With a little planning, athletes can be prepared for eating while traveling or between classes and workouts. Stock your gym bag and dorm with these on-the-go fueling essentials.

TRAVEL NUTRITION ESSENTIALS: • Hydration is important! For plane travel, one loses 3-10oz/hr. Drink at least 8oz/hour. • Carry a water bottle + don’t forget electrolytes! • Pack snacks in your carry-on or book bag (Include salty snacks.)

• Don’t forget any supplements you take regularly! • Consume probiotic-rich foods to ensure optimal gut health–stress & travel can cause GI issues – both constipation and diarrhea.

• Bring non-food activities/schoolwork to prevent eating out of boredom. • Carry an eye mask & earplugs to support healthy sleep habits.

EASY SNACK IDEAS: QUICK-DIGESTING CARBS {EAT < 1 HOUR BEFORE WORKOUT} • Applesauce or applesauce/fruit puree pouches. • Fruit Smoothies—frozen fruit, OJ, spinach.

• Sports drinks, gels, energy chews.

SLOW FUEL - WHOLE GRAIN CARBS & HEALTHY FATS

PERFORMANCE PROTEINS

Eat throughout the day for sustained energy

Optimal for mid-day snack and refueling post-workout

• Fruit and nut bars. • Trail mix—dried fruit, nuts, whole grain cereal. • Whole grain crackers and hummus cups. • Granola/cereal in baggies. • Pre-popped, low-fat popcorn. • PB&J—whole grain bread, peanut butter, and jelly. • Corn chips and guacamole or salsa. • Instant oatmeal/cream of wheat. • Fresh Fruit—apples, bananas, clementines, and grapes travel well. • Baby carrots or other cut veggies.

• Canned fruit in own juice. • Pretzels.

• • • • • • • • • •

Beef jerky. Hard-boiled eggs. String cheese. Greek yogurt. Deli turkey, chicken, or ham for simple deli sandwiches. Dry-roasted edamame. Tuna/chicken pouches. Protein powder—NSF certified. Single-serve peanut butter packets (protein & fat source). Shelf-stable chocolate milk/protein shakes.

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MACRONUTRIENT FOUNDATIONS by Lisa Chan, MS, RD, CSSD, LD

Carbohydrates are FUEL • Carbohydrates are the main source of energy for an athlete’s body & brain. • Carbohydrates help athletes maintain intensity, prevent muscle breakdown, and assist in maintaining hydration. • Some carbohydrates provide a quick source of fuel (white bread/rice/pasta, pretzels, sports drinks, applesauce). • Other carbohydrates fill your fuel stores for later use (oats, whole grain bread/rice/pasta, low-fat granola). • When carbohydrate intake is too low, energy levels, strength, stamina, and decision-making may suffer during workouts. This may lead to poor performance and increased injury risk. • As an athlete, consuming adequate carbohydrates at appropriate times can make a big difference in training, performance, and overall athletic success.

Protein is STRUCTURE • Protein plays a big role in keeping the body functioning properly, and a healthy, nourished body is one that can perform at the highest levels. • In our bodies, protein makes up tissues (including muscle), enzymes (which help facilitate reactions in the body, e.g., metabolism of food into usable energy), hormones (your body’s messengers), antibodies (for proper immune function), and much more.

Example of an Amino Acid

• Proteins are made up of building blocks called amino acids. • There are 20 amino acids; 9 are essential, meaning you need to get them from your diet. • Essential amino acids are critical in athletic recovery and muscle building.

• Protein is most effectively used when spread throughout the day, rather than in 1 or 2 large meals. • Give your body 4-5 separate doses of protein throughout the day. Have a source of protein (meat, poultry, seafood, dairy, eggs, tofu, nuts, etc.) with every meal or snack. • Post-exercise is an important time for protein. Recovery nutrition is important within 45-60 minutes after a workout, but also throughout the next 24-48 hours. • Protein takes a bit longer than carbohydrates to digest and can help one feel full longer, which may assist in weight loss.

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MACRONUTRIENT FOUNDATIONS Fat is ESSENTIAL • Fat is an essential component for athletes striving for a quality performance diet. • The many functions of fat: maintain body temperature, support immune function, cushion and protect organs, facilitate nerve transmission, assist in vitamin absorption, and provide a source of energy for long-term, low intensity aerobic activities. TYPES OF FATS: • Unsaturated fats—found in foods like olive/canola/peanut oils, nuts, avocados, fatty fish, eggs, seeds. • May help keep cholesterol and blood pressure low. • Omega-3 fatty acids—unsaturated fats linked to reducing inflammation and supporting brain health (and potentially decreasing concussion risk and/or symptoms). • Saturated fats—found in foods such as dairy foods, fatty cuts of meat, chicken skin, margarine, deep fried fast foods, commercially baked pastries/pies, biscuits. • Increased intake of saturated fats may contribute to: elevated cholesterol, risk of heart disease/stroke, and inflammation in the body.

CHOOSE UNSATURATED FATS MORE OFTEN THAN SATURATED FATS When fitting foods into your performance diet, remember:

• Too little fat may contribute to low energy levels during aerobic exercise, compromised immune function, inconsistent menstrual cycles in women, and inefficient digestion of certain nutrients.

• Too much fat can contribute to inadequate intakes of the other macronutrients, undesirable weight gain, and health issues such as heart disease.

SPORT-SPECIFIC MACRONUTRIENT NEEDS Macronutrient needs vary depending on the sport, position, season of competition, and intensity and length of exercise, as well as the athlete’s height, weight, sex, age, and body composition goals. Below are some examples of how macronutrient needs differ between sports: CHO

PRO

FAT

Football Wideout

6-10g/kg BW

1.4-2.0g/kg BW

Balance to meet remaining energy needs after CHO + protein needs are met

Offensive Lineman

4-8g/kg BW

1.4-2.0g/kg BW

Balance to meet remaining energy needs after CHO + protein needs are met

Distance Runner

6-12g/kg BW

1.2-2.0g/kg BW

Balance to meet remaining energy needs after CHO + protein needs are met

Wrestler

5-8g/kg BW

1.2-2.0g/kg BW

Balance to meet remaining energy needs after CHO + protein needs are met

Note: Football players’ needs will vary depending on the season – training camp, in-season, off-season. Distance runners’ needs will vary during a taper, heavy training or shorter vs longer distances. Wrestlers’ needs will vary depending on where they are in their season, how far above their weight class they are, and how close they are to the minimal allowed body fat before certifications. Reference: 1. Stuart M. Phillips & Luc J.C. Van Loon (2011) Dietary protein for athletes: From requirements to optimum adaptation, Journal of Sports Sciences, 29:sup1, S29-S38

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NUTRITIONAL SUPPORT FOR INJURY RECOVERY AND RETURN-TO-PLAY Injuries are an inevitable part of sports participation. Nutrition may not be able to keep an athlete completely injury-free, but it can support and often speed up injury recovery. Poor nutrition will impair recovery and lengthen the time it takes an athlete to return to play. Nutrition intervention by the sports dietitian should occur immediately following an injury. The athlete should be screened for nutrient deficiencies, energy balance, lipid balance, optimal hydration and sleep habits. The nutrition plan should be tailored to an individual’s phase of injury, resting metabolic rate (RMR), physical activity level and desire to minimize any gains in fat mass.

GOALS OF NUTRITION INTERVENTION: • Support muscle protein synthesis. • Preserve muscle mass. • Maintain energy balance. • Prevent body fat accrual.

F PROTEI EO

SOUR C

NUTRITIONAL CONSIDERATIONS:

URCE OF SO

S: TE

RBOHYDRA CA

PROTEIN • Helps athletes heal and repair muscle tissue. • Should emphasize proteins with a high leucine content (aim for ~3g leucine per serving). • Daily protein intake should be between 1.6-2.5g/kg BW/day (depending on phase of injury). • Protein specifics: • Meal dose = 20-40g (depending upon leucine content). • Frequency = every ~3-4h (4-6 meals daily). • Type = quickly digested, high leucine content during the day (whey protein, part-skim cheddar cheese and lean meats are great sources); slowly digested proteins prior to sleep (i.e. low-fat cottage cheese, low-fat Greek yogurt).

CARBOHYDRATE (NEEDS UNIQUE TO EACH SCENARIO) • Used for fuel so the protein eaten can be used to heal and repair muscle tissue. • Needs are typically lower to prevent excess weight gain*. • Should include whole grains, fresh fruits and vegetables. • Carbohydrate recommendations should be 3-5g/kg BW/day. • For a 170lb male = 232-386g/day (typical 4oz whole-wheat bagel = 60 grams). • Choose low glycemic index foods (i.e. whole grains).

SOUR C

*The athlete should understand that some weight gain may be preferable to support a full recovery.

F FAT: EO

FAT (NEEDS UNIQUE TO EACH SCENARIO) • Essential for healing, recovery and decreasing inflammation. • Should come from anti-inflammatory nuts and nut butters, seeds, avocado, oily fish, flaxseed oil, extra virgin olive oil and omega-3 fish oil. • Pro-inflammatory omega-6 vegetable oils, saturated and trans fats should be limited. • Omega-6/omega-3 ratio should be low to enhance anti-inflammation.

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NUTRITIONAL SUPPORT FOR INJURY RECOVERY AND RETURN-TO-PLAY MICRONUTRIENTS

SOURCES

FUNCTION

Vitamin C

Citrus fruit, red and green peppers, cantaloupe

Antioxidant, wound healing, tissue repair, immune function

Vitamin A

Sweet potato, spinach, carrots, tomatoes

Cell growth and development, immune function

Vitamin D

Sun exposure, oily fish, dairy products, fortified foods

Promotes calcium absorption and bone health

Calcium

Low-fat milk, fortified non-dairy milk, low-fat Greek yogurt, cheese, broccoli, kale, fortified orange juice

Supports skeletal structure and function

Magnesium

Almonds, sesame and sunflower seeds, cashews, peanuts, bananas

Nucleic acid and protein synthesis, improves absorption and metabolism of calcium and vitamin D, improves circulation

Zinc

Lean beef, crabmeat, chicken, cashews, fortified cereals

Wound healing, protein synthesis, immune function

Copper

Sesame, pumpkin and sunflower seeds, cashews, shiitake mushrooms

Assists with red blood cell (RBC) formation, immune function and bone health, regenerates elastin

RESEARCH-BASED SUPPLEMENTS & NUTRITIONAL CONSIDERATIONS (0-8 WEEKS): Ultimately, a nutrition plan that includes a well-balanced diet from a variety of whole foods is best for a healing athlete. Supplements may be beneficial to an athlete’s nutrition plan in addition to meals and snacks. Athletes should meet with a sports dietitian to see how supplements can safely fit into their nutrition plan.

• High quality omega-3 fatty acids: found in cold-water fish such as salmon and tuna. • Branched chain amino acids (BCAAs): 3g of leucine every 3-4 hours (found in 25-30g whey protein powder, 140g

chicken or 170g fish).

• Casein: 20-25g prior to bed (casein protein powder, 1 cup of low-fat cottage cheese or 1½ cups Greek Yogurt). • Tart cherry juice: 12oz - 24oz per day for anti-inflammatory and antioxidant support. • Gelatin or gelatin-based foods: may support collagen synthesis.

RESEARCH-BASED SUPPLEMENTS THAT MAY SPEED RECOVERY FROM INJURY: • Creatine monohydrate: 10 g/day for 2 weeks, then 5 g/day

(conditionally appropriate – unique to each scenario).

• β-hydroxy-β-methylbutyrate (HMB): leucine metabolite shown to provide anabolic and anti-catabolic

properties on lean body mass – 3g/day (HMB calcium or free acid form).

• Fish oil supplements: 3-4g/day DHA + EPA recomended.

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PERIODIZATION AND TIMING OF MACRONUTRIENTS by Clint Wattenberg, MS, RD, CSCS Nutritional Timing is critical in optimizing an athlete’s training, performance and recovery. Strategic “Carbohydrate Matching” maximizes the benefits of performance fueling by providing optimal macronutrients at the ideal time; this promotes energy availability to enable “Perpetual Anabolism”.

PERPETUAL ANABOLISM: Providing the body nutrients to rebuild lean tissue facilitates a state of constant/continual repair of muscle, organs, connective tissue, bone, immune system, hormones and glycogen.

FUNDAMENTALS OF PERPETUAL ANABOLISM: 1. Energy on demand: Providing energy substrate (from food) to an athlete while exercising allows the substrate to be used as the fuel source, preserving the body’s energy stores - “Carbohydrate Matching” provides optimal fuel to an athlete just before and after it is needed by the body.

• Energy stores include muscle glycogen, muscle protein and body fat and can be broken down for energy when substrate is not available for utilization.

2.Targeted Protein Intake • Optimal Protein Fueling Moderate quantities (20-30g) of high-quality protein should be consumed every 3 hours when awake to stimulate tissue repair. Aim for 3-5 separate doses of high-quality protein.

• Fueling Around Sleep – Before and After:

Glycogen - the body’s storage form of carbohydrate and is the most efficient form of stored energy for an exercising body.

25-40g protein within 1 hour of bed stimulates tissue repair (anabolic) rather than degrading (catabolic) while sleeping.

1. Glycogen storage - Increasing stores improves

Including both protein for tissue repair and carbs for energy substrate to start your day “breaks” the overnight “fast” (i.e. breakfast) and drives the body to an anabolic state.

tissue repair and energy recovery, while low glycogen replenishment increases fatigue and injury risk.

• Include 30-60g carbs 30-60 min pre-workout (see below).

A combination of carbohydrate types may be appropriate. Complex: high-fiber foods (i.e. whole grains). Simple: low-fiber foods (i.e. sports drinks, dried fruit).

3.Exercise Recovery • Stimulate an optimal anabolic response to training. • Add 20-30g protein consumed with 40-80g of carbs within 30-45 minutes of exercise completion.

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PERIODIZATION AND TIMING OF MACRONUTRIENTS CARBOHYDRATE MATCHING: Athletes require energy substrate to fire the muscles, and carbohydrate is the substrate the body burns best. Providing carbs on demand before and during exercise, and to stimulate recovery, can both optimize training and mitigate any energy deficit created through training. Pre-Workout

CARBOHYDRATE MATCHING RECOMMENDATIONS:

30-60g (blend of complexity as tolerable) carbs 30-60 min pre-workout

Mid-Workout • <45 mins = not necessary. • 45-75 mins = sports drink or sport food as tolerated. • Endurance training 90 – 150 mins = 30-60g per hour.

Post-Workout (Anaerobic) 40g <---> 80g (Aerobic)

CASE EXAMPLE: A 150lb college student-athlete: • Nutritional goals: Optimizing physical and mental energy, maximizing in-season strength and minimizing injury risk. Body weight and composition should not be of primary concern for this in-season athlete so maintain focus on perpetual anabolism and carb matching.

In-season practice schedule: 8am lift, 3pm hard team practice with conditioning. Male:

Female:

Estimated baseline energy expenditure = 2030 kcals Estimated exercise energy expenditure = 1770 kcals Estimated total energy expenditure = 3800 kcals

Estimated baseline energy expenditure = 1830 kcals Estimated exercise energy expenditure = 1770 kcals Estimated total energy expenditure = 3600 kcals

CLICK TO VIEW

CARBOHYDRATE MATCHING IN ACTION:

Carbohydrate matching helps support energy availability and perpetual metabolism - the light blue curve indicates the portion of the intake that is added specifically to meet the day's training demands, a.k.a. Carbohydrate Matching! The blue and red lines indicate the balance of energy (intake versus expenditure) over the entire day - this sample fueling profile is completely balanced resulting in high energy availability for the athlete's training and recovery.

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PROBIOTICS AND THE GUT by Maria Breen, MS, RD, CSSD, LD

BACTERIA LINGO: Probiotic: derived from the Greek language, meaning “for life” or life-promoting. Probiotics: microorganisms that, when administered in adequate amounts, can benefit health (“good” bacteria). Prebiotics: non-digestible carbohydrates that feed and stimulate growth of probiotics. Synbiotics: a product that contains both probiotics and prebiotics.

THE DL ON GUT BACTERIA: • The gut contains about 100 trillion bacteria. • All the bacteria in your gut combined is estimated to weigh about 2lbs. • You have 10x more bacteria in your gut than cells in your body. • 70% of your immune system is located in your gut. • Researchers now call our bacteria its own distinct organ: the microbiome.

BUG (PROBIOTICS)

BENEFITS

• Reduce symptoms of constipation, irritable bowel syndrome (IBS) & inflammatory bowel disease (IBD). • Decrease acute diarrhea, antibiotic-related diarrhea & symptoms of lactose intolerance. • Support a healthy immune system & prevent infections. • Enhance digestion & nutrient absorption. • Reduce inflammation & possible link to weight control.

OTHER INDICATIONS FOR PROBIOTIC USE: • Medications (i.e., antibiotics). • Stress — physical & emotional. • Poor Diet: processed foods, alcohol, over-eating, low fiber, low produce intake.

FOOD SOURCES OF PROBIOTICS—EAT YOUR “BUGS!”

FACTS:

*Look for “contains live active cultures” on the label*

Each group of bacteria has different species and each species has different strains.

• Yogurt. • Kefir. • Sauerkraut or kimchi. • Miso. • Sourdough bread. • Kombucha or fermented tea.

Each strain has different benefits for different parts of your body. Effectiveness depends on the strain and dose. Doses are measured in CFUs: Colony Forming Units. A probiotic should contain several billion CFUs to increase the likelihood of adequate gut colonization. More is not better; amount needed depends on the strain. Doses typically range from 1-20 billion CFUs.

FOOD SOURCES OF PREBIOTICS—EAT YOUR BUG FOOD! • Legumes & whole grains. • Fruits. • Flax. • Garlic & onion. Note: The FDA has not approved any health claims for probiotics, and many probiotic supplements are not tested for safety or efficacy prior to being marketed. Make sure to talk to your sports dietitian before taking or recommending any supplements.

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SLEEP FOR SUCCESS

by Rebecca McConville, MS, RD, LD, CSSD

Research has shown that inadequate sleep can lead to reduced markers of performance, including: slower sprint time, reduced endurance, increased heart rate as well as reported changes in mood. Irregular sleep patterns have also been shown to diminish performance in school and other aspects of an athlete’s life.

• Deep sleep helps enhance the release of growth hormone, leading to enhanced muscle repair and muscle protein synthesis.

• Sleep deprivation decreases growth hormone, increases stress hormones and affects appetite-regulating hormones, causing adverse effects on glucose tolerance, lean mass and dietary intake.

HOW MUCH SLEEP IS ENOUGH? Studies have shown that teenagers need as much, if not more, sleep than younger children (an average of 9.25 hours per night). • (Females 8-15, Males 9-16): 9.5-10 hours sleep a night, +30 min nap between 2-4pm. • (Females 15-21+/-, Males 16-23+/-): 8-10 hours sleep a night, +30 min nap between 2-4pm.

TIPS FOR A QUALITY NIGHT’S REST

8:00

Stick to a sleep schedule, keeping the same bedtime and wake time, including weekends and when traveling. Practice a relaxing bedtime ritual whether reading, taking a bath or listening to music. Avoid stimulating activities & electronics that emit blue frequencies — tv, video games, computer, iPhone. If you struggle to fall asleep at night, try limiting naps to 30 minutes. Exercise daily or find another stress relief, such as yoga, hiking or gardening. Evaluate your room. • Keep your bedroom cool — between 60 and 67 degrees; try a fan. • Drown out sudden noises that will startle you awake — fan, white noise machine, earplugs. • Reduce light — blackout curtains, eye mask, t-shirt over eyes. • Sleep on a comfortable mattress and pillows. • Use bright light during the day and in the morning to help manage your circadian rhythms.

Avoid alcohol & cigarettes. Refrain from heavy meals in the evening, spicy foods, fried foods & acidic foods. • Timing of meals can affect circadian rhythm.

If you can't sleep, go into another room and do something relaxing until you feel tired.

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WASTED WORKOUTS by Kristina LaRue, RD, CSSD, LDN

Athletes and non-athletes alike consume alcohol as a means to celebrate, relax, relieve stress or reduce inhibitions. When an athlete chooses to consume alcohol, as little as one drink can have a deleterious effect on their performance.

SHORT-TERM EFFECTS • Hydration—alcohol is a diuretic that can lead to dehydration. Rehydration from one alcoholic drink requires consumption of twice as much water. • Motor skills—slower reaction time, decreased hand-eye coordination and impaired balance.

• Aerobic performance—faster fatigue, increased ventilatory stress and decreased lactate threshold. • Sleep—disrupted REM sleep= hormonal suppression = impaired muscle synthesis and performance.

• Strength—decreased grip strength, jump height and speed.

LONG-TERM EFFECTS • Weight gain—alcohol has low nutritional value with one drink containing an average of 100-150 empty calories. The body will store alcohol as fat by converting alcohol sugars into fatty acids. • Nutritional deficiencies—decreases vitamin and mineral absorption, utilization and excretion (e.g. thiamin (vitamin B-1), vitamin B-12, folic acid and zinc).

• Disease—long-term, heavy drinking increases the risk of cardiovascular disease, anemia, liver damage, depression and dementia. • Illness and injury—depresses immune function and contributes to delayed healing. Injury rate for drinkers = 54.8% vs. non-drinkers = 23.5%

OTHER PHYSIOLOGICAL EFFECTS: Cancels out muscle gains—decreases testosterone and growth hormone, and enzymes important in supporting muscle growth. Depletes energy sources—affects the ability to produce fuel for muscle contraction, resulting in loss of energy and poor endurance. Hormones: • Increases glucocorticoids (most notably cortisol) - stress hormones that influence metabolism and development. • Decreases human growth hormone (HGH) and testosterone—critical to muscle development and repair.

A healthy body is critical to achieving optimal performance for all athletes—it’s important for the athlete to consider these consequences and how it will affect future training sessions, games and competition.

BLUE TIGER STRENGTH AND CONDITIONING

MAY MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

WEIGTHS CYCLE 1WEEK 1-DAY 1

20 WEIGTHS CYCLE 1WEEK 2-DAY 1

27 WEIGTHS CYCLE 1WEEK 3-DAY 1

SPEED CYCLE 1-WEEK 1

21 SPEED CYCLE 1-WEEK 2

28 SPEED CYCLE 1-WEEK 3

WEIGTHS CYCLE 1WEEK 1-DAY 2

22 WEIGTHS CYCLE 1WEEK 2-DAY 2

29 WEIGTHS CYCLE 1WEEK 3-DAY 2

COD CYCLE 1-WEEK 1

23 COD CYCLE 1-WEEK 2

30 COD CYCLE 1-WEEK 3

WEIGTHS CYCLE 1WEEK 1-DAY 3

24 WEIGTHS CYCLE 1WEEK 2-DAY 3

31 WEIGTHS CYCLE 1WEEK 3-DAY 3

ENDURANCE CYCLE 1WEEK 1

ENDURANCE CYCLE 1WEEK 2

BLUE TIGER STRENGTH AND CONDITIONING

JUNE MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY 1

SUNDAY 2

ENDURANCE CYCLE 1WEEK 3

4 WEIGTHS CYCLE 1WEEK 4-DAY 1

SPEED CYCLE 1-WEEK 4

WEIGTHS -DELOADDAY 1

17 WEIGTHS CYCLE 2WEEK 6-DAY 1

24 WEIGTHS CYCLE 2WEEK 7-DAY 1

6 WEIGTHS CYCLE 1WEEK 4-DAY 2

12 SPEED -DELOAD

18 SPEED CYCLE 2- WEEK 6

25 SPEED CYCLE 2- WEEK 7

COD CYCLE 1-WEEK 4

WEIGTHS -DELOADDAY 2

19 WEIGTHS CYCLE 2WEEK 6-DAY 2

26 WEIGTHS CYCLE 2WEEK 7-DAY 2

8 WEIGTHS CYCLE 1WEEK 4-DAY 3

14 COD -DELOAD

20 COD CYCLE 2- WEEK 6

27 COD CYCLE 2- WEEK 7

WEIGTHS -DELOADDAY 3

21 WEIGTHS CYCLE 2WEEK 6-DAY 3

28 WEIGTHS CYCLE 2WEEK 7-DAY 3

ENDURANCE CYCLE 1WEEK 4

ENDURANCE -DELOAD

ENDURANCE CYCLE 2WEEK 6

29 ENDURANCE CYCLE 2WEEK 7

SECTION 2

BLUE TIGER STRENGTH AND CONDITIONING

WELLNESS SURVEY SUBJECT

SLEEP QUALITY

Terrible 1-2 Hours

Below Average 3-5 Hours

Average 5-6 Hours

Above Average 6-8 Hours

Great 8+ Hours

STRESS LEVEL

Overwhelmed

Anxious and Worried

Anxious

Minimal

None

MENTAL PREP

No Focus

Struggle to Focus

Accomplish Single Task

Accomplish Multiple Tasks

Ready for Anything

PHYSICAL PREP

Sick and No Training

Tired and Weak

Limited Energy

Exhausted after Training

Ready to Train

NUTRITION PREP

No Focus

Struggle to Focus

Accomplish Single Task

Accomplish Multiple Tasks

Ready for Anything

HYDRATION PREP

Sick and No Training

Tired and Weak

Limited Energy

Exhausted after Training

Ready to Train

Fill your Sheet in everyday or at least every other day! Best score in a day is 30 and the worst score in a day will 6!

BLUE TIGER STRENGTH AND CONDITIONING DAY/WEEK READINESS SLEEP LEVEL STRESS LEVEL MENTAL PREP PHYSICAL PREP NUTRITION PREP HYDRATION PREP TOTAL DAY/WEEK READINESS SLEEP LEVEL STRESS LEVEL MENTAL PREP PHYSICAL PREP NUTRITION PREP HYDRATION PREP TOTAL DAY/WEEK READINESS SLEEP LEVEL STRESS LEVEL MENTAL PREP PHYSICAL PREP NUTRITION PREP HYDRATION PREP TOTAL DAY/WEEK READINESS SLEEP LEVEL STRESS LEVEL MENTAL PREP PHYSICAL PREP NUTRITION PREP HYDRATION PREP TOTAL

MONDAY 5/10/2019

TUESDAY 5/11/2019

WEDNESDAY 5/12/2019

THURSDAY 5/13/2019

FRIDAY 5/14/2019

SATURDAY 5/15/2019

SUNDAY 5/16/2019

MONDAY 5/17/2019

TUESDAY 5/18/2019

WEDNESDAY 5/19/2019

THURSDAY 5/20/2019

FRIDAY 5/21/2019

SATURDAY 5/22/2019

SUNDAY 5/23/2019

MONDAY 5/24/2019

TUESDAY 5/25/2019

WEDNESDAY 5/26/2019

THURSDAY 5/27/2019

FRIDAY 5/28/2019

SATURDAY 5/29/2019

SUNDAY 5/30/2019

MONDAY 5/31/2019

TUESDAY 6/1/2019

WEDNESDAY 6/2/2019

THURSDAY 6/3/2019

FRIDAY 6/4/2019

SATURDAY 6/5/2019

SUNDAY 6/6/2019

MONDAY 6/7/2019

TUESDAY 6/8/2019

WEDNESDAY 6/9/2019

THURSDAY 6/10/2019

FRIDAY 6/11/2019

SATURDAY 6/12/2019

SUNDAY 6/13/2019

MONDAY 6/14/2019

TUESDAY 6/15/2019

WEDNESDAY 6/16/2019

THURSDAY 6/17/2019

FRIDAY 6/18/2019

SATURDAY 6/19/2019

SUNDAY 6/20/2019

MONDAY 6/21/2019

TUESDAY 6/22/2019

WEDNESDAY 6/23/2019

THURSDAY 6/24/2019

FRIDAY 6/25/2019

SATURDAY 6/26/2019

SUNDAY 6/27/2019

MONDAY 6/28/2019

TUESDAY 6/29/2019

WEDNESDAY 6/30/2019

THURSDAY 7/1/2019

FRIDAY 7/2/2019

SATURDAY 7/3/2019

SUNDAY 7/4/2019

MONDAY 7/5/2019

TUESDAY 7/6/2019

WEDNESDAY 7/7/2019

THURSDAY 7/8/2019

FRIDAY 7/9/2019

SATURDAY 7/10/2019

SUNDAY 7/11/2019

MONDAY 7/12/2019

TUESDAY 7/13/2019

WEDNESDAY 7/14/2019

THURSDAY 7/15/2019

FRIDAY 7/16/2019

SATURDAY 7/17/2019

SUNDAY 7/18/2019

MONDAY 7/19/2019

TUESDAY 7/20/2019

WEDNESDAY 7/21/2019

THURSDAY 7/22/2019

FRIDAY 7/23/2019

SATURDAY 7/24/2019

SUNDAY 7/25/2019

MONDAY 7/26/2019

TUESDAY 7/27/2019

WEDNESDAY 7/28/2019

THURSDAY 7/29/2019

FRIDAY 7/30/2019

SATURDAY 7/31/2019

SUNDAY 8/1/2019

BLUE TIGER STRENGTH AND CONDITIONING

FOOTBALL TESTING METRICS • 40 Yard Dash o 20/10 times will be collected as well • Vertical Jump (Electronic Jump Mat) • Broad Jump o Single Leg Broad Jump • Squat (1 rep max) • Bench (1 rep max) • Max Pull-ups o Arms locked out at the bottom o Pull up till chin is over the bar • Conditioning Test

BLUE TIGER STRENGTH AND CONDITIONING

FOOTBALL TESTING METRICS • Vertical Jump (Electronic Jump Mat)

• Broad Jump o Single Leg Broad Jump

BLUE TIGER STRENGTH AND CONDITIONING • Squat (1 rep max)

• Bench (1 rep max)

• Max Pull-ups o Arms locked out at the bottom o Pull up till chin is over the bar

BLUE TIGER STRENGTH AND CONDITIONING

FOOTBALL CONDITIONING TEST READINESS 20’S This conditioning test allows us to test the specific energy system used for football – Aerobic-Alactic. Each skill group has a different amount of yardage they need to complete and different rest ratios based on the distance and skill level.

THE 20’S GROUP

POSITION

DISTANCE

REPS

TIME

REST

GROUP A

WR, DB,RB, QB

50 YARDS (25 + 25)

<:08

:35

GROUP B

TE, FB, LB, DE, SPEC

40 YARDS (20 + 20)

<:07

:30

GROUP C

OL, DL, NT

30 YARDS (15 + 15)

<:06

:25

BLUE TIGER STRENGTH AND CONDITIONING

WR, DB, RB, DB, QB

25 YARDS TE, FB, LB, DE, SPEC

20 YARDS OL, DL, NT

15 YARDS 10 YARDS 5 YARDS

ENDZONE

BLUE TIGER STRENGTH AND CONDITIONING

Linear Movement Prep 1:

Ground Based Movement Prep • • • • • • • • • • • •

Bent Leg Hollow Plank Ankle Pumps Staggered Sprinter Stretch Squat Series Split Squat Lunge Series Sumo Squat to Stand Static Spiderman Split Stance Good Mornings Transverse Squat w/w/o rotation Double Leg Hip Thrust Single Leg Locked Hip Thrust

x 10 breaths/e x 10e x 8e x 10e x 8e x 8e x8 x 8e x 8e x5 x 10 x 10e

• • • • • • • • • • • • • • • • • • • • • •

Forward Skip w/Arm Circles Forward Backward Skip w/Arm Circles Backward 50% Build Up Leg Raise Series Forward Walking lunge Forward Low Walk Walking Quad Stretch Walking Knee Hugs DL Donkey Kicks DL/SL Hip Thrusters/Groiners 75% Build Up Inverted Hamstrings Cross and Touch Straight Leg March Straight Leg Skip Straight Leg Run Rocker Series 3-Way V-Leg 90% Build Up DL/SL Hip Pops Backward Reach Run x2 100% Build Up x2

x 40yards x 40yards x 40 yards x 10e x 20 yards x 20 yards x 20 yards x 20 yards x 10 x 10 / 5e / 5e x 40 yards x 20 yards x 10yards/e x 20 yards x 20 yards x 20 yards x 5e x 5e x 40 yards x 8 / 4e x 40 yards x 40 yards

Integrate/Transit Movement

BLUE TIGER STRENGTH AND CONDITIONING

Lateral Movement Prep 1:

Ground Based Movement Prep

• • • • • • •

Bent Leg Hollow Plank/Side Plank Ankle Pumps Staggered Sprinter Stretch Squat Series Lunge Series Sumo Squat to T-Spine Rotation Static Spiderman Split Stance Good Mornings Transverse Squat w/w/o rotation Double Leg Hip Thrust Single Leg Locked Hip Thrust

x 10 breaths/e x 10e x 8e x 10e x 8e x6 x 8e x 8e x5 x 10 x 10e

• • • • • • • • • • • • • • • • • • • • • • • • •

Tall Side Slide LEFT Tall Side Slide RIGHT 50% Build Up Leg Raise Series Sway Series Partner/Wall Lateral ISO Holds (drive leg) Lateral Low Walk RIGHT/LEFT Walking Quad Stretch Walking Knee Hugs Lateral March RIGHT/LEFT x2 Lateral Skip RIGHT/LEFT x2 DL Donkey Kicks DL/SL Hip Thrusters/Groiners 75% Build Up Inverted Hamstrings Cross and Touch Lateral Bound - 2 foot land + hold Lateral Bound – 1 foot land + hold Standing Leg Swings RIGHT/LEFT Rocker Series 3-Way V-Leg 90% Build Up DL/SL Hip Pops Backward Reach Run x2 100% Build Up x2

x 40yards x 40yards x 40 yards x 10e x 10e x 3e / 5sec x 20 yards/e x 20 yards x 20 yards x 20 yards/e x 20 yards/e x 10 x 10 / 5e / 5e x 40 yards x 20 yards x 10yards/e x 20 yards/e x 20 yards/e x 10/e x 5e x 5e x 40 yards x 8 / 4e x 40 yards x 40 yards

• • •

Integrate/Transit Movement

BLUE TIGER STRENGTH AND CONDITIONING

Multi-Directional Movement Prep 1:

Ground Based Movement Prep • • • • • • • • • • • • • • •

Bent Leg Hollow Plank/Side Plank Side Lying Cross Flexions Ankle Pumps Staggered Sprinter Stretch

x 10 breaths/e x 10 breathes/e x 10e x 8e

Squat Series Lunge Series Sumo Squat to T-Spine Rotation Transit Spiderman Split Stance Good Mornings Transverse Squat w/w/o rotation Fire Hydrant Series Double Leg Hip Thrust Single Leg Locked Hip Thrust Sway Series w/ Fwd. Pivot + Rev. Pivot

x 10e x 8e x6 x 8e x 8e x5 x 5e x 10 x 10e x 5e

• • • • • • • • • • • • • • • • • • • • • • • •

Tall Side Slide LEFT Tall Side Slide RIGHT 50% Build Up Leg Raise Series Side Slide w/ Fwd. Pivot + Rev. Pivot Crossover Low Walk RIGHT/LEFT Walking Quad Stretch Walking Knee Hugs Crossover March RIGHT/LEFT x2 Crossover Skip RIGHT/LEFT x2 Supine Swing Series Prone Series (Prone opposites, scorpions) DL/SL Hip Thrusters/Groiners 75% Build Up Inverted Hamstrings Cross and Touch Crossover Bound - 2 foot land + hold Crossover Bound – 1 foot land (lead leg) + hold Standing Leg Swings RIGHT/LEFT Rocker Series 3-Way V-Leg DL/SL Hip Pops Crossover Run (trail leg push) + Walk x4 Crossover Run (lead leg pull) + Walk x4

x 40yards x 40yards x 40 yards x 10e x 40 yards/e x 20 yards/e x 20 yards x 20 yards x 20 yards/e x 20 yards/e x 5e x 5e x 10 / 5e / 5e x 40 yards x 20 yards x 10yards/e x 20 yards/e x 20 yards/e x 10/e x 5e x 5e x 8 / 4e x 20 yards/e x 20 yards/e

Integrate/Transit Movement

BLUE TIGER STRENGTH AND CONDITIONING

PRE WEIGHTLIFTING

1 1

INJURY PREVENTION CROSSOVER - EYE LEVEL 2 X10

BODY TEMPERING QUAD HAMSTRING CALF PEC ABS

3 1 2 3 4 5

TRAIN MAX:

GENERAL PHYSICAL PREP DEVELOPMENTAL I WK 3 WK 4 20-May-19 27-May-19 3-Jun-19

TRAIN MAX:

REP

ADJ

REP

ADJ

INT

TRAIN MAX:

POWER CLEAN PULL

x2 x2 x2 x2 x3 x3 x3 x3

DYNAMIC EFFORT

RED = CLEAN LIFTOFF BLUE = CLEAN PULL - FLOOR

TRAIN MAX:

REP

ADJ

TRAIN MAX:

x2 x2 x2 x2 x3 x3 x3 x3

PREP SETS

TRAIN MAX:

INT

TRAIN MAX:

PREP SETS

INT

WK 2

INT

REP

ADJ

TRAIN MAX:

x2 x2 x2 x2 x2 x2 x2 x2

PREP SETS

SUMMER 13-May-19

WK 1

WEIGHTLIFTING

BARBELL/DOWEL COMPLEX x5 RDL ROW CLEAN PULL SQUAT PRESS

REP

ADJ

x2 x2 x2 x2 x2 x2 x2 x2

PREP SETS

ISOMETRIC SERIES / TEMPERING SPLIT SQUAT HOLD 2 X 10 SEC

MONDAY

REP

ADJ

SUPER SETS

SHOULDER CARS 3 X 5 EACH ARM BEAR HOLDS 3 X 5 BREATHS TRAIN MAX:

REP

ADJ

TRAIN MAX:

DYNAMIC EFFORT

55% 70% 75% 75% 80% 80%

BB IN BACK RACK POSITION

RED = WARM UP BLUE = WARM UP

INT

TRAIN MAX:

REP

ADJ

TRAIN MAX:

x5 x3 x5 x5 x5 x5

55% 70% 75% 80% 80% 85%

x5 x3 x5 x5 x5 x5

55% 70% 80% 80% 85% 85% 85%

SL DROPS 3 X 5 EACH LEG OSC. DELT DROPS 3 X 5 SECONDS BELLY BREATHING 3 X 10 BREATHS x8 x8 x8 x8 x8 x8

BB RDL

TRAIN MAX:

SUPER SETS

x5 x3 x3 x3 x3 x3 x3

x8 x8 x8

KB SWINGS

10 SEC 10 SEC 10 SEC

15 SEC 15 SEC 15 SEC

DB STEP UP

x5 x5 x5

ARMS

POST WEIGHTLIFTING CORE

1 1

STRETCH

INT

TRAIN MAX:

x5 x5 x5 x5 x5 x5 x5 x5 20 SEC 20 SEC 20 SEC

LATERAL LUNGE

INT

55% 70% 85% 85% 85% 85% 85%

MOBILITY

3 1

x5 x3 x3 x3 x3 x3 x3

PREP SETS

INT

PREP SETS

TRAIN MAX:

PREP SETS

SPLIT SQUAT

PREP SETS

BIKE 10-15 MIN

FOOTBALL

x5 x5 x5 x5 x5 x5 x5 x5 25 SEC 25 SEC 25 SEC x5 x5 x5 4

BLUE TIGER STRENGTH AND CONDITIONING

PRE WEIGHTLIFTING

1 1

INJURY PREVENTION CROSSOVER - KNEE LEVEL 2 X10

BODY TEMPERING QUAD HAMSTRING CALF PEC ABS

3 1 2 3 4 5

TRAIN MAX:

INT

WK 2

GENERAL PHYSICAL PREP DEVELOPMENTAL I WK 3 WK 4 21-May-19 28-May-19 4-Jun-19

TRAIN MAX:

REP

ADJ

REP

ADJ

INT

TRAIN MAX:

HANG SNATCH PULL

x2 x2 x2 x2 x3 x3 x3 x3

DYNAMIC EFFORT

RED = SNATCH LIFTOFF BLUE = SNATCH PULL - FLOOR

PREP SETS

TRAIN MAX:

INT

TRAIN MAX:

REP

ADJ

TRAIN MAX:

x2 x2 x2 x2 x3 x3 x3 x3

REP

ADJ

INT

REP

ADJ

TRAIN MAX:

x2 x2 x2 x2 x2 x2 x2 x2

PREP SETS

SUMMER 14-May-19

WK 1

WEIGHTLIFTING

BARBELL/DOWEL COMPLEX x5 RDL ROW CLEAN PULL SQUAT PRESS

REP

ADJ

x2 x2 x2 x2 x2 x2 x2 x2

PREP SETS

ISOMETRIC SERIES / TEMPERING BENCH PUSH 2 X 10 SEC

TUESDAY

PREP SETS

BIKE 10-15 MIN

FOOTBALL

REP

ADJ

SUPER SETS

HIPS CARS 3 X 5 EACH ARM OVER HEAD SQUAT 4 X 5 TRAIN MAX:

REP

ADJ

DYNAMIC EFFORT

55% 70% 75% 75% 80% 80%

BB IN BACK RACK POSITION

RED = WARM UP BLUE = WARM UP

TRAIN MAX:

INT

TRAIN MAX:

x5 x3 x8 x8 x8 x8

PREP SETS

TRAIN MAX:

INT

55% 70% 75% 80% 80% 85%

TRAIN MAX:

x5 x3 x8 x8 x5 x5

SUPER SETS

55% 70% 80% 80% 85% 85% 85%

EXPLOSIVE PUSH UP 4 X 4 BEAR SIT GROIN 4 X 4 10/10 PUSH/PULL BRETZEL 4 X 5 BREATHS x8 x8 x8 x8 x8 x8

PULLUPS

x5 x3 x5 x5 x5 x5 x3

TALL KNEELING SA OH PRESS

x8 x8 x8

FACE PULLS

x10 x10 x10

BACK EXTENSION

x5 x5 x5

ARMS 1

POST WEIGHTLIFTING CORE

1 1

STRETCH

TRAIN MAX:

x5 x5 x5 x5 x5 x5 x5 x5 x8 x8 x8

IF YOU CAN NOT DO PULL UPS - LAT PULL DOWN STARTING AT 70 % BODYWEIGHT

INT

55% 70% 85% 85% 85% 85% 85%

MOBILITY

3 1

x5 x3 x3 x3 x3 x3 x3

x5 x5 x5 x5 x5 x5 x5 x5 x8 x8 x8 x5 x5 x5

PREP SETS

INT

PREP SETS

TRAIN MAX:

PREP SETS

BENCH

BLUE TIGER STRENGTH AND CONDITIONING

PRE WEIGHTLIFTING

1 1

INJURY PREVENTION CROSSOVER - EYE LEVEL 2 X10

BODY TEMPERING QUAD HAMSTRING CALF PEC ABS

3 1 2 3 4 5

TRAIN MAX:

GENERAL PHYSICAL PREP DEVELOPMENTAL I WK 3 WK 4 23-May-19 30-May-19 6-Jun-19

TRAIN MAX:

REP

ADJ

REP

ADJ

INT

TRAIN MAX:

HANG CLEAN

x2 x2 x2 x2 x3 x3 x3 x3

DYNAMIC EFFORT

RED = CLEAN LIFTOFF BLUE = HIGH HANG PULL

PREP SETS

TRAIN MAX:

INT

TRAIN MAX:

REP

ADJ

TRAIN MAX:

x2 x2 x2 x2 x3 x3 x3 x3

PREP SETS

INT

WK 2

REP

ADJ

INT

REP

ADJ

TRAIN MAX:

x2 x2 x2 x2 x2 x2 x2 x2

PREP SETS

SUMMER 16-May-19

WK 1

WEIGHTLIFTING

BARBELL/DOWEL COMPLEX x5 RDL ROW CLEAN PULL SQUAT PRESS

REP

ADJ

x2 x2 x2 x2 x2 x2 x2 x2

PREP SETS

ISOMETRIC SERIES / TEMPERING FRONT SQUAT HOLD 2 X 10 SEC

THURSDAY

REP

ADJ

SUPER SETS

ANKLE CARS 4 X 5 EACH WAY SCAP PULLUP 4 X 10 TRAIN MAX:

REP

ADJ

TRAIN MAX:

DYNAMIC EFFORT

55% 70% 70% 70% 70% 70%

RED = WARM UP BLUE = WARM UP

INT

TRAIN MAX:

x5 x3 x8 x8 x8 x8

55% 70% 70% 70% 75% 75%

x5 x3 x8 x8 x8 x8

BOX JUMP 4 X 3 PRONE IYT's 4 X 5/5/5/ KB HOLDS 4 X 10 BREATHS x8 x8 x8 x8 x8 x8

x8 x8 x8

HIP THRUST

x8 x8 x8

COPPENHAGEN SIDE PLANK

x10 x10 x10

ARMS 1

POST WEIGHTLIFTING CORE

1 1

55% 70% 75% 75% 75% 75% 75%

x8 x8 x8

REV LUNGE

REPS ARE IN BREATHS

TRAIN MAX:

SUPER SETS

PHYSIOBALL LEG CURLS

INT

TRAIN MAX:

x5 x3 x5 x5 x5 x5 x5

55% 70% 75% 75% 80% 80% 80%

x5 x5 x5 x5 x5 x5 x5 x5 x5 x5 x5 x5 x10 x10 x10 STRETCH

x5 x5 x5 x5 x5 x5 x5 x5 x5 x5 x5 x5 x10 x10 x10 MOBILITY

3 1

x5 x3 x5 x5 x5 x5 x5

PREP SETS

INT

PREP SETS

TRAIN MAX:

PREP SETS

FRONT SQUAT

PREP SETS

BIKE 10-15 MIN

FOOTBALL

BLUE TIGER STRENGTH AND CONDITIONING

PRE WEIGHTLIFTING

1 1

INJURY PREVENTION CROSSOVER - KNEE LEVEL 2 X10

BODY TEMPERING QUAD HAMSTRING CALF PEC ABS

3 1 2 3 4 5

WEIGHTLIFTING

TRAIN MAX:

REP

ADJ

TRAIN MAX:

REP

ADJ

INT

TRAIN MAX:

JERK

x2 x2 x2 x2 x4 x4 x4 x4

DYNAMIC EFFORT

RED = STANDING PRESS BLUE = PUSH PRESS BLACK = POWER JERK

TRAIN MAX:

REP

ADJ

TRAIN MAX:

x2 x2 x2 x2 x4 x4 x4 x4

PREP SETS

TRAIN MAX:

INT

GENERAL PHYSICAL PREP DEVELOPMENTAL I 24-May-19 WK 3 31-May-19 WK 4 7-Jun-19 INT

REP

ADJ

TRAIN MAX:

x2 x2 x2 x2 x3 x3 x3 x3

PREP SETS

INT

WK 2

PREP SETS

SUMMER 17-May-19

WK 1

BARBELL/DOWEL COMPLEX x5 RDL ROW CLEAN PULL SQUAT PRESS

x2 x2 x2 x2 x3 x3 x3 x3

PREP SETS

ISOMETRIC SERIES / TEMPERING BENCH HOLD 2 X 10 SEC

THURSDAY

REP

ADJ

SUPER SETS

SIDE HIP FLEXOR HOLDS 4 X 5 5 SEC HOLDS SCAP PUSHUPS 4 X 10 REP

ADJ

TRAIN MAX:

DYNAMIC EFFORT

55% 70% 70% 70% 70% 70%

RED = WARM UP BLUE = WARM UP

INT

REP

x5 x3 x8 x8 x8 x8

55% 70% 70% 70% 75% 75%

x5 x3 x8 x8 x8 x8

55% 70% 75% 75% 75% 75% 75%

MB BENT OVER CHEST PASS 4 X 5 QUAD HAMSTRING PUSH PULL 4 X 4 10/10 PUSH PULL CAT CAMEL x8 x8 x8 x8 x8 x8 x8 x8 x8

x8 x8 x8

DB ROW

x8 x8 x8

SHRUGS

x5 x5 x5

POST WEIGHTLIFTING CORE

1 1

REP

ADJ

TRAIN MAX:

Z PRESS

ARMS

INT

TRAIN MAX:

SUPER SETS

INVERTED ROW

ADJ

TRAIN MAX:

STRETCH

INT

TRAIN MAX:

x5 x3 x5 x5 x5 x5 x5

55% 70% 75% 75% 80% 80% 80%

x5 x5 x5 x5 x5 x5 x5 x5 x5 x5 x5 x5 x5 x5 x5

x5 x3 x5 x5 x5 x5 x5

PREP SETS

TRAIN MAX:

PREP SETS

INT

TRAIN MAX:

PREP SETS

INC BENCH

TRAIN MAX:

PREP SETS

BIKE 10-15 MIN

FOOTBALL

x5 x5 x5 x5 x5 x5 x5 x5 x5 x5 x5 x5 x5 x5 x5 MOBILITY

3 1

PRE WEIGHTLIFTING

1 1

INJURY PREVENTION CROSS OVER - EYE LEVEL 2 X 10

BODY TEMPERING QUAD HAMSTRING CALF PEC ABS

3 1 2 3 4 5

TRAIN MAX:

GENERAL PHYSICAL PREP DEVELOPMENTAL I WK 3 WK 4 17-Jun-19 24-Jun-19 1-Jul-19

TRAIN MAX:

REP

ADJ

REP

ADJ

INT

TRAIN MAX:

POWER CLEAN

x2 x2 x2 x2 x3 x3 x3 x3

DYNAMIC EFFORT

RED = CLEAN LIFTOFF BLUE = POWER CLEAN PULL

1 HANG PULL + 1 FLOOR PULL + 1 CLEAN PULL = 3 REPS

TRAIN MAX:

REP

ADJ

TRAIN MAX:

x2 x2 x2 x2 x3 x3 x3 x3

PREP SETS

TRAIN MAX:

INT

TRAIN MAX:

PREP SETS

INT

WK 2

INT

REP

ADJ

TRAIN MAX:

x2 x2 x2 x2 x3 x3 x3 x3 x3

PREP SETS

SUMMER 10-Jun-19

WK 1

WEIGHTLIFTING

BARBELL/DOWEL COMPLEX x5 RDL ROW CLEAN PULL SQUAT PRESS

REP

ADJ

x2 x2 x2 x2 x3 x3 x3 x3 x3

PREP SETS

ISOMETRIC SERIES / TEMPERING BACK SPLIT SQUAT HOLD 2 X 10 SEC

MONDAY

REP

ADJ

SUPER SETS

SHOULDER CARS 3 X 5 EACH ARM BEAR LIFTOFFS 3 X 5 BREATHS INT

TRAIN MAX:

REP

ADJ

DYNAMIC EFFORT

55% 70% 80% 80% 85% 85%

BB IN FRONT RACK POSITION

RED = WARM UP BLUE = WARM UP

TRAIN MAX:

REP

INT

x5 x3 x3 x3 x3 x3

55% 70% 80% 85% 85% 90%

x5 x3 x3 x3 x3 x3

55% 70% 85% 85% 85% 90% 90%

SL REPEAT JUMP 3 X 5 EACH LEG OSC. DELT DROPS 3 X 7 SECONDS BELLY BREATHING 3 X 10 BREATHS x5 x5 x5 x5 x5 x5

BB B-STANCE RDL

TRAIN MAX:

SUPER SETS

x5 x3 x3 x3 x3 x3 x3

CROSSOVER LUNGE

x5 x5 x5

SPLIT STANCE KB SWINGS

x10 x10 x10

x5 x5 x5

EACH WAY

LATERAL STEP UP

ARMS

POST WEIGHTLIFTING CORE

1 1

STRETCH

INT

TRAIN MAX:

x5 x5 x5 x5 x5 x5 x5 x5 x8 x8 x8

EAHC FOOT

ADJ

TRAIN MAX: PREP SETS

TRAIN MAX:

INT

55% 70% 80% 85% 85% 90% 95%

MOBILITY

3 1

x5 x3 x3 x3 x3 x3 x3

x5 x5 x5 x5 x5 x5 x5 x5 x8 x8 x8 x5 x5 x5

PREP SETS

TRAIN MAX:

PREP SETS

SPLIT SQUAT

PREP SETS

BIKE 10-15 MIN

FOOTBALL

PRE WEIGHTLIFTING

1 1

INJURY PREVENTION CROSS OVER - KNEE LEVEL 2 X 10

BODY TEMPERING QUAD HAMSTRING CALF PEC ABS

3 1 2 3 4 5

TRAIN MAX:

GENERAL PHYSICAL PREP DEVELOPMENTAL I WK 3 WK 4 18-Jun-19 25-Jun-19 2-Jul-19

TRAIN MAX:

REP

ADJ

REP

ADJ

INT

TRAIN MAX:

SNATCH

x2 x2 x2 x2 x3 x3 x3 x3

DYNAMIC EFFORT

RED = SNATCH LIFTOFF BLUE = SNATCH PULL - FLOOR 1 HANG PULL + 2 FLOOR PULL = 3 REPS

TRAIN MAX:

REP

ADJ

TRAIN MAX:

x2 x2 x2 x2 x3 x3 x3 x3

PREP SETS

TRAIN MAX:

INT

TRAIN MAX:

PREP SETS

INT

WK 2

INT

REP

ADJ

TRAIN MAX:

x2 x2 x2 x2 x3 x3 x3 x3 x3

PREP SETS

SUMMER 11-Jun-19

WK 1

WEIGHTLIFTING

BARBELL/DOWEL COMPLEX x5 RDL ROW CLEAN PULL SQUAT PRESS

REP

ADJ

x2 x2 x2 x2 x3 x3 x3 x3 x3

PREP SETS

ISOMETRIC SERIES / TEMPERING BENCH PUSH 2 X 10 SEC

TUESDAY

REP

ADJ

SUPER SETS

HIPS CARS 3 X 5 EACH ARM SPLIT STANCE OH SQUAT 3 X 5 EACH TRAIN MAX:

REP

ADJ

TRAIN MAX:

DYNAMIC EFFORT

55% 70% 80% 80% 85% 85%

BB IN BACK RACK POSITION

RED = WARM UP BLUE = WARM UP

INT

TRAIN MAX:

REP

ADJ

INT

TRAIN MAX:

x5 x3 x3 x3 x3 x3

55% 70% 80% 85% 85% 90%

TRAIN MAX:

x5 x3 x3 x3 x3 x3

SUPER SETS

55% 70% 85% 85% 85% 90% 90%

EXPLOSIVE PUSH UPS 4 x 4 BEAR SIT GROIN 4 x 4 10/10 PUSH PULL WINDMILLS 4 X 5 BREATHS x8 x8 x8 x8 x8 x8

WEIGHTED PULLUP

x5 x3 x3 x3 x3 x3 x3

1/2 KNEELING OH SA PRESS

x8 x8 x8

REV FLYS

x10 x10 x10

BACK EXTENSION - MB DROP

x8 x8 x8

x5 x5 x5

POST WEIGHTLIFTING CORE

1 1

STRETCH

TRAIN MAX:

x5 x5 x5 x5 x5 x5 x5 x5 x8 x8 x8

ARMS

INT

55% 70% 80% 85% 85% 90% 95%

MOBILITY

3 1

x5 x3 x3 x3 x3 x3 x3

x5 x5 x5 x5 x5 x5 x5 x5 x8 x8 x8 x5 x5 x5

PREP SETS

INT

PREP SETS

TRAIN MAX:

PREP SETS

BENCH

PREP SETS

BIKE 10-15 MIN

FOOTBALL

PRE WEIGHTLIFTING

1 1

INJURY PREVENTION CROSS OVER - EYE LEVEL 2 X 10

BODY TEMPERING QUAD HAMSTRING CALF PEC ABS

3 1 2 3 4 5

TRAIN MAX:

GENERAL PHYSICAL PREP DEVELOPMENTAL I WK 3 WK 4 20-Jun-19 27-Jun-19 4-Jul-19

TRAIN MAX:

REP

ADJ

REP

ADJ

INT

TRAIN MAX:

HANG CLEAN

x2 x2 x2 x2 x3 x3 x3 x3

DYNAMIC EFFORT

RED = CLEAN LIFTOFF BLUE = HANG HIGH PULL

PREP SETS

TRAIN MAX:

INT

TRAIN MAX:

REP

ADJ

TRAIN MAX:

x2 x2 x2 x2 x3 x3 x3 x3

PREP SETS

INT

WK 2

REP

ADJ

INT

REP

ADJ

TRAIN MAX:

x2 x2 x2 x2 x3 x3 x3 x3 x3

PREP SETS

SUMMER 13-Jun-19

WK 1

WEIGHTLIFTING

BARBELL/DOWEL COMPLEX x5 RDL ROW CLEAN PULL SQUAT PRESS

REP

ADJ

x2 x2 x2 x2 x3 x3 x3 x3 x3

PREP SETS

ISOMETRIC SERIES / TEMPERING BACK SQUAT HOLD 2 X 10 SEC

THURSDAY

REP

ADJ

SUPER SETS

ANKLE CARS 3 X 10 EACH WAY SA SCAP PULLUP 3 X 10 TRAIN MAX:

REP

ADJ

TRAIN MAX:

DYNAMIC EFFORT

55% 70% 75% 75% 80% 80%

RED = WARM UP BLUE = WARM UP

INT

TRAIN MAX:

INT

TRAIN MAX:

x5 x3 x8 x8 x8 x8

55% 70% 75% 80% 80% 85%

x5 x3 x8 x8 x5 x5

55% 70% 80% 80% 85% 85% 85%

SL TO DL BOX BOX JUMP 4 X 2 IYT's 4 X 5/5/5 KB CARRIES 4 X 10 STEPS ( Count Right foot only ) x8 x8 x8 x8 x8 x8

2 IN - 1 OUT

TRAIN MAX:

SUPER SETS

SL PHYSIOBALL LEG CURLS

INT

TRAIN MAX:

x5 x3 x5 x5 x5 x5 x3

55% 70% 85% 85% 85% 85% 85%

x5 x3 x5 x5 x5 x5 x5

PREP SETS

INT

PREP SETS

TRAIN MAX:

PREP SETS

BACK SQUAT

PREP SETS

BIKE 10-15 MIN

FOOTBALL

x10 x10 x10

x10 x10 x10 x5 x5 x5 x5 x5 x5 x5 10 SEC 10 SEC 10 SEC

HALF AND HALF

ELVEVATED REV LUNGE

x8 x8 x8

ELEVATED HIP THRUST

x5 x5 x5

x5 x5 x5 x5 x5 x5 x5

10 SEC 10 SEC 10 SEC

COPPENHAGEN SIDE PLANK BOTTOM LEG STRAIGHT OUT ARMS 1

POST WEIGHTLIFTING CORE

1 1

STRETCH

MOBILITY

3 1

PRE WEIGHTLIFTING

1 1

INJURY PREVENTION CROSS OVER - KNEE LEVEL 2 X 10

BODY TEMPERING QUAD HAMSTRING CALF PEC ABS

3 1 2 3 4 5

TRAIN MAX:

GENERAL PHYSICAL PREP DEVELOPMENTAL I WK 3 WK 4 21-Jun-19 28-Jul-19 5-Jul-19

TRAIN MAX:

REP

ADJ

REP

ADJ

INT

TRAIN MAX:

POWER JERK

x5 x5 x3 x3 x3 x3 x3 x3

DYNAMIC EFFORT

RED = STANDING PRESS BLUE = POWER JERK

TRAIN MAX:

REP

ADJ

TRAIN MAX:

x5 x5 x3 x3 x3 x3 x3 x3

PREP SETS

TRAIN MAX:

INT

TRAIN MAX:

PREP SETS

INT

WK 2

INT

REP

ADJ

TRAIN MAX:

x5 x5 x3 x3 x3 x3 x3 x3 x3

PREP SETS

SUMMER 14-Jun-19

WK 1

WEIGHTLIFTING

BARBELL/DOWEL COMPLEX x5 RDL ROW CLEAN PULL SQUAT PRESS

REP

ADJ

x5 x5 x3 x3 x3 x3 x3 x3 x3

PREP SETS

ISOMETRIC SERIES / TEMPERING INC BENCH HOLD 2 X 10 SEC

FRIDAY

REP

ADJ

SUPER SETS

TALL SIDE HIP FLEXOR HOLDS 3 X 5 5 SEC 10 SEC HOLDS SA SCAP PUSHUPS 3 X 10 TRAIN MAX:

REP

ADJ

TRAIN MAX:

DYNAMIC EFFORT

55% 70% 75% 75% 80% 80%

RED = WARM UP BLUE = WARM UP

INT

TRAIN MAX:

REP

INT

TRAIN MAX:

x5 x3 x8 x8 x8 x8

55% 70% 75% 80% 80% 85%

x5 x3 x8 x8 x5 x5

55% 70% 80% 80% 85% 85% 85%

MB BENT OVER CHEST PASS 4 X 5 HIP FLEXOR PUSH PULL 4 X 4 10/10 PUSH PULL CAT CAMEL 4 X 10 x8 x8 x8 x8 x8 x8

SL INVERTED ROW

TRAIN MAX:

SUPER SETS

x5 x3 x5 x5 x5 x5 x3

DB Z PRESS

x8 x8 x8

PRONE DB ROW

x10 x10 x10

DB SHRUGS

x10 x10 x10

x12 x12 x12

POST WEIGHTLIFTING CORE

1 1

STRETCH

INT

TRAIN MAX:

x5 x5 x5 x5 x5 x5 x5 x5 x8 x8 x8

ARMS 1

ADJ

55% 70% 85% 85% 85% 85% 85%

MOBILITY

3 1

x5 x3 x5 x5 x5 x5 x5

x5 x5 x5 x5 x5 x5 x5 x5 x8 x8 x8 x12 x12 x12

PREP SETS

INT

PREP SETS

TRAIN MAX:

PREP SETS

INC BENCH

PREP SETS

BIKE 10-15 MIN

FOOTBALL

BLUE TIGER STRENGTH AND CONDITIONING

CYCLE 1

SPRINT

CONDITIONING WK 1

LINEAR WARM UP

WK 2

TRAIN MAX:

INT

REP

R. LEG x5 L. LEG x5 R. LEG x5 L. LEG x5 SWITCH x6 SWITCH x6 SWITCH x6 5 SEC - CONTIOUS SWITCH x1 x1 x1 x1 x1

WALL DRILL MECHANICS

10 YARD - ACCLERATION

WK 3

TRAIN MAX:

INT

WK 4

TRAIN MAX:

REP

R. LEG x5 L. LEG x5 R. LEG x5 L. LEG x5 SWITCH x6 SWITCH x6 SWITCH x6 5 SEC - CONTIOUS SWITCH x1 x1 x1 x1 x1

INT

TRAIN MAX:

REP

R. LEG x5 L. LEG x5 R. LEG x5 L. LEG x5 SWITCH x6 SWITCH x6 SWITCH x6 5 SEC - CONTIOUS SWITCH x1 x1 x1 x1

INT

REP

R. LEG x5 L. LEG x5 R. LEG x5 L. LEG x5 SWITCH x6 SWITCH x6 SWITCH x6 5 SEC - CONTIOUS SWITCH x1 x1 x1 x1

WEEK 1 45 TOTAL YARDS: 2 POINT START - BEGIN BY JOGGING OUT AND BUILDING YOUR SPEED FOR 15 YARDS - ONCE YOU HIT THE 15 YARD MARK, YOU BE CLSOE TO TOP SPEED - THEN FOR 20 YARDS YOU WILL SPRINT ALL OUT, YOU 10 YARDS AT THE END TO SLOW DOWN

FLYING 20'S

6 REPS - 2 to 3 MIN WALKING REST IN BETWEEN

WEEK 2 55 TOTAL YARDS: 2 POINT START - BEGIN BY JOGGING OUT AND BUILDING YOUR SPEED FOR 15 YARDS - ONCE YOU HIT THE 15 YARD MARK, YOU BE CLSOE TO TOP SPEED - THEN FOR 20 YARDS YOU WILL SPRINT ALL OUT, YOU 10 YARDS AT THE END TO SLOW DOWN

FLYING 30'S

6 REPS - 2 to 3 MIN WALKING REST IN BETWEEN

WEEK 3 65 TOTAL YARDS: 2 POINT START - BEGIN BY JOGGING OUT AND BUILDING YOUR SPEED FOR 15 YARDS - ONCE YOU HIT THE 15 YARD MARK, YOU BE CLSOE TO TOP SPEED - THEN FOR 20 YARDS YOU WILL SPRINT ALL OUT, YOU 10 YARDS AT THE END TO SLOW DOWN

FLYING 40'S

6 REPS - 2 to 3 MIN WALKING REST IN BETWEEN

WEEK 4 45 TOTAL YARDS: 2 POINT START - BEGIN BY JOGGING OUT AND BUILDING YOUR SPEED FOR 15 YARDS - ONCE YOU HIT THE 15 YARD MARK, YOU BE CLSOE TO TOP SPEED - THEN FOR 20 YARDS YOU WILL SPRINT ALL OUT, YOU 10 YARDS AT THE END TO SLOW DOWN

FLYING 20'S

10-12 REPS - 2 to 3 MIN WALKING REST IN BETWEEN POST RUN CORE

STRETCH

MOBILITY

3 1

BLUE TIGER STRENGTH AND CONDITIONING

CYCLE 1

CHANGE of DIRECTION LATERAL or MULTI-DIRECTIONAL WARMUP

LATERAL WALL DRILL MECHANICS

CONDITIONING WK 1

WK 2

TRAIN MAX:

INT

WK 3

TRAIN MAX:

REP

R. INSIDE R.OUTSIDE L. INSIDE L. OUTSIDE SWITCH SWITCH

x5 x5 x5 x5 x6 x6

CROSS-OVER PLANT X 5 EACH

INT

R. INSIDE R.OUTSIDE L. INSIDE L. OUTSIDE SWITCH SWITCH

REP

x5 x5 x5 x5 x6 x6

INT

TRAIN MAX:

REP

R. INSIDE R.OUTSIDE L. INSIDE L. OUTSIDE SWITCH SWITCH

CROSS-OVER PLANT X 5 EACH

x5 x5 x5

LATERAL BOUND

WK 4

TRAIN MAX:

x5 x5 x5 x5 x6 x6

CROSS-OVER PLANT X 5 EACH

x5 x5 x5

INT

R. INSIDE R.OUTSIDE L. INSIDE L. OUTSIDE SWITCH SWITCH

REP

x5 x5 x5 x5 x6 x6

CROSS-OVER PLANT X 5 EACH

x5 x5 x5

WEEK 1 #2

- 3 CONE DRILL

- X-DRILL

2- REPS EACH - LEFT TURNS- RIGHT TURNS/ 45 SEC to 1 MIN REST IN BETWEEN REPS / X 3 SETS - 2 MINUTE REST BWEETN SETS

WEEK 2 #6

- 7 CONE DRILL

#10

2- REPS EACH - LEFT TURNS- RIGHT TURNS/ 45 SEC to 1 MIN REST IN BETWEEN REPS / X 3 SETS - 2 MINUTE REST BWEETN SETS

- 5 CONE M DRILL

WEEK 3 #9

- S PATTERN DRILL

- BACKPEDAL DRILL

2- REPS EACH - LEFT TURNS- RIGHT TURNS/ 45 SEC to 1 MIN REST IN BETWEEN REPS / X 3 SETS - 90 SECONDS REST BWEETN SETS

WEEK 4 #3

- 3 CONE DRILL

- M DRILL

3-5- REPS EACH - LEFT TURNS- RIGHT TURNS/ 30 SEC REST IN BETWEEN REPS / X 4 SETS - 90 SECONDS REST BWEETN SETS

CORE

POST RUN

STRETCH

MOBILITY

BLUE TIGER STRENGTH AND CONDITIONING

CYCLE 1

ENDURANCE

CONDITIONING WK 1

OPPOSITE OF DAY 2 WARMUP

WK 2

TRAIN MAX:

INT

WK 3

TRAIN MAX:

REP

INT

WK 4

TRAIN MAX:

REP

INT

TRAIN MAX:

REP

INT

REP

PRE -FATIGUE YOUR CORE WITH PLANKS, DEADBUGS, SITUP, OR CORE OF YOUR CHOICE . ANYWHERE BETWEEN 50 TO 150 REPS

CORE

WEEK 1 110 YARD STRIDERS / REST IS EQUAL TO THE WORK TIME/ 30 SEC STRIDER = 30 SEC REST

110's

12 REPS

WEEK 2 JOG THE SIDELINE/ WHEN YOU REACH THE NORTH CORNER OF OF THE ENDZONE (FRONT) SPRINT ACROSS THE FIELD LENGTH WAYS TO SOUTH CORNER THEN REPEAT JOG ON THE SIDELINE.

CRISS-CROSS RUNS

20 MINUTES

WEEK 3 WALK-JOG-RUN

WALK 5 YARDS - JOG 10 YARDS - SPRINT 20 YEARDS - JOG 10 YARDS - WALK 5 YARD

5 X 5 MINUTES - 2 MINUTE REST IN BETWEEN - TOTALS OF 33 MINUTS

WEEK 4 PERFORM THE CONDITIONING TEST

CONDITIONING TEST

CORE

POST RUN

STRETCH

MOBILITY

BLUE TIGER STRENGTH AND CONDITIONING

CYCLE 2

SPRINT

CONDITIONING WK 5

LINEAR WARM UP

WK 6

TRAIN MAX:

INT

REP

R. LEG x5 L. LEG x5 R. LEG x5 L. LEG x5 SWITCH x6 SWITCH x6 SWITCH x6 5 SEC - CONTIOUS SWITCH RIGHT x1 LEFT x1 RIGHT x1 LEFT x1

WALL DRILL MECHANICS

1/2 KNEELING STARTS - 10 YARDS ACCLERATION

WK 7

TRAIN MAX:

INT

WK 8

TRAIN MAX:

REP

R. LEG x5 L. LEG x5 R. LEG x5 L. LEG x5 SWITCH x6 SWITCH x6 SWITCH x6 5 SEC - CONTIOUS SWITCH RIGHT x1 LEFT x1 RIGHT x1 LEFT x1 RIGH T x1 LEFT x1

INT

TRAIN MAX:

REP

R. LEG x5 L. LEG x5 R. LEG x5 L. LEG x5 SWITCH x6 SWITCH x6 SWITCH x6 5 SEC - CONTIOUS SWITCH RIGHT x1 LEFT x1 RIGHT x1 LEFT x1 RIGHT x1 LEFT x1

INT

REP

R. LEG x5 L. LEG x5 R. LEG x5 L. LEG x5 SWITCH x6 SWITCH x6 SWITCH x6 5 SEC - CONTIOUS SWITCH RIGHT x1 LEFT x1 RIGHT x1 LEFT x1 RIGH T x1 LEFT x1

WEEK 5 - DELOAD 30 YARDS SPRINTS

2 POINT STANCE - BURST OUT FOR 30 YARDS

10 REPS - 2- 3 MIN REST

WEEK 6 20 YARD PUSH UP STARTS

ON YOUR STOMACH - GET UP AND BURST FORWARD FOR 20 YARDS

12-16 REPS - 2 to 3 MIN WALKING REST IN BETWEEN

WEEK 7

BACK ON CAMPUS CORE

1 1

POST RUN

STRETCH

2 1

MOBILITY

3 1

BLUE TIGER STRENGTH AND CONDITIONING

CYCLE 2

CHANGE of DIRECTION LATERAL or MULTI-DIRECTIONAL WARMUP

LATERAL WALL DRILL MECHANICS

CONDITIONING WK 5

WK 6

TRAIN MAX:

INT

WK 7

TRAIN MAX:

REP

R. INSIDE R.OUTSIDE L. INSIDE L. OUTSIDE SWITCH SWITCH

x5 x5 x5 x5 x6 x6

CROSS-OVER PLANT X 5 EACH

CROSS-OVER

INT

R. INSIDE R.OUTSIDE L. INSIDE L. OUTSIDE SWITCH SWITCH

REP

x5 x5 x5 x5 x6 x6

INT

TRAIN MAX:

REP

R. INSIDE R.OUTSIDE L. INSIDE L. OUTSIDE SWITCH SWITCH

CROSS-OVER PLANT X 5 EACH

x5 x5 x5

BOUND

WK 8

TRAIN MAX:

x5 x5 x5 x5 x6 x6

INT

CROSS-OVER PLANT X 5 EACH

x5 x5 x5

R. INSIDE R.OUTSIDE L. INSIDE L. OUTSIDE SWITCH SWITCH

REP

x5 x5 x5 x5 x6 x6

CROSS-OVER PLANT X 5 EACH

x5 x5 x5

WEEK 5 - DELOAD #5

2- REPS EACH - LEFT HAND OUTSIDE CONE -RIGHT HAND INSIDE CONE/ THEN SWITCH 45 - 4 CONE CROSS EYE DRILL SEC to 1 MIN REST IN BETWEEN REPS / X 3 SETS - 2 MINUTE REST BWEETN SETS

WEEK 6 #11 #6

5-10-5

3- REPS EACH - LEFT TURNS- RIGHT TURNS ( / 45 SEC to 1 MIN REST IN BETWEEN REPS / X 3 SETS - 2 MINUTE REST BWEETN SETS

- 7 CONE STAR DRILL

WEEK 7

BACK ON CAMPUS CORE

1 1

POST RUN

STRETCH

2 1

MOBILITY

3 1

BLUE TIGER STRENGTH AND CONDITIONING

CYCLE 2

ENDURANCE

CONDITIONING WK 5

OPPOSITE OF DAY 2 WARMUP

WK 6

TRAIN MAX:

INT

WK 7

TRAIN MAX:

REP

INT

WK 8

TRAIN MAX:

REP

INT

TRAIN MAX:

REP

INT

REP

PRE -FATIGUE YOUR CORE WITH PLANKS, DEADBUGS, SITUP, OR CORE OF YOUR CHOICE . ANYWHERE BETWEEN 50 TO 150 REPS

CORE

WEEK 5 WALK

WALK 60 MINUTES

WEEK 6 FULL LENGTH - OF THE FOOTBALL FIELD - 1:30 TO GET DOWN AND BACK/ YOUR REST IS INCLUDE IN THE 1:30 - IF IT TAKES YOU 45 SECONDS TO GET AND BACK THEN YOU ONL YHAVE 45 SEC REST

240 TURNOVERS

6 TOTALS REPS - EVERY 2 TAKE 3 MINUTE WALKING REST

WEEK 7

BACK ON CAMPUS CORE

POST RUN

STRETCH

MOBILITY

ARM FARM

1 POST -LIFT WK 1

WK 2

TRAIN MAX:

INT

WK 3

TRAIN MAX:

REP

ADJ

REP

INT

WK 4

TRAIN MAX:

x10 x10 x10 x10

REP

ADJ

REP

INT

TRAIN MAX:

REP

ADJ

REP

TRAIN MAX:

INT

TRAIN MAX:

REP

ADJ

REP

EZ BAR CURLS

x20 x15 x10

x10 x10 x10 x10 x10 x15 x15 x15 x15 x15 x20 x15 x10

x8 x10 x10 x12 x8 x12 x15 x15 x20 x10 x8 x10 x10

DIPS

x20 x15 x10

x12 x15 x15

x100

x10 x10 x10

x8 x10 x10

x50

x10 x10 x10 x10

x15 x15 x15 x15

x20 x20 x20 x20

x10 x10 x10 x10

HAMMER CURLS

x15 x15 x15 x15

TRICEP EXTENSIONS

SHOULDER PRESS

PLATE PINCH PRESS

DB FOREARM CURLS 30 30 30 30

PLATE HOLDS

SECONDS SECONDS SECONDS SECONDS

45 45 45 45

SECONDS SECONDS SECONDS SECONDS

POST WEIGHTLIFTING CORE

60 60 60 60

STRETCH

x100

SECONDS SECONDS SECONDS SECONDS

2 MINUTES

MOBILITY

ARM FARM

2 POST -LIFT WK 1

WK 2

TRAIN MAX:

INT

WK 3

TRAIN MAX:

REP

ADJ

REP

INT

WK 4

TRAIN MAX:

REP

ADJ

REP

INT

TRAIN MAX:

REP

ADJ

REP

TRAIN MAX:

INT

TRAIN MAX:

REP

ADJ

REP

x8 x8 x8

x10 x10 x10

x15 x15 x15 x15

x8 x10 x12 x10 x8 x12 x15 x15 x20

x12 x12 x12

x15 x15 x15

x18 x18 x18

x100

x12 x12 x12

x15 x15 x15

x18 x18 x18

x100

CROSS OVER LATERAL RAISE

x10 x10 x10

x8 x10 x10

x50

FRONT RAISE

x8 x8 x8

x10 x10 x10

x100

ALT DB CURL

TRICEP PUSH UPS

CHIN UPS

OH TRICEP PRESS

CABLE CURL/CABLE TRICEP - NON-STOP FOR EACH SET. Your Rest is the opposite exercise

30 30 30 30

SECONDS SECONDS SECONDS SECONDS

45 45 45 45

SECONDS SECONDS SECONDS SECONDS

60 60 60 60

SECONDS SECONDS SECONDS SECONDS

30 30 30 30

SECONDS SECONDS SECONDS SECONDS

45 45 45 45

SECONDS SECONDS SECONDS SECONDS

60 60 60 60

SECONDS SECONDS SECONDS SECONDS

POST WEIGHTLIFTING CORE

STRETCH

x100

MOBILITY

ARM FARM

3 POST -LIFT WK 1

WK 2

TRAIN MAX:

INT

TRAIN MAX:

REP

ADJ

REP

INT

TRAIN MAX:

REP

ADJ

REP

INT

TRAIN MAX:

REP

ADJ

REP

TRAIN MAX:

x10 x10 x10 x10 x10 x15 x15 x15 x15 x15

x15 x15 x15 x15

SKULL CRUSHERS

WK 4

TRAIN MAX:

x10 x10 x10 x10

SPIDER CURLS

WK 3

TRAIN MAX:

INT

TRAIN MAX:

x8 x10 x10 x12 x8 x12 x15 x15 x20 x10

REP

ADJ

REP

x100

START AT A LIGHT WEIGHT - PERFORM 5 to 8 REPS - IMMEDIATELY MOVE UP 5 to 10 LBS AND REPEAT UNTILL YOU CAN NO LONGER GET 5 QUALITY REPS AND THEN MAKE YOUR BACK DOWN

LADDER CURLS

RUSSIAN PUSHUP

UPRIGHT ROWS

DIAMOND PUSHUPS

x10 x10 x10 x10

x12 x12 x12 x12

x15 x15 x12 x12

x10 x10 x10

x10 x10 x10 x10

x15 x15 x15 x15

x20 x20 x20 x20

POST WEIGHTLIFTING CORE

STRETCH

x100

x10 x10 x10

x100

MOBILITY

BLUE TIGER STRENGTH AND CONDITIONING 1. T cone drill: 4

2 5 yards 5 yards

2. 3 cone drill:

5 yards

3. 3 cone sprint drill:

5 yards

BLUE TIGER STRENGTH AND CONDITIONING 4. X drill:

10 yards

START

FINISH

5. 4 cone cross side:

START

FINISH 6. 7 cone star drill:

BLUE TIGER STRENGTH AND CONDITIONING 7. Back pedal sprint drill:

FINISH

5 yards

START 8. M drill:

10 yards

9. S pattern drill:

START

FINISH

BLUE TIGER STRENGTH AND CONDITIONING 10. 5 cone M drill:

START

FINISH

Line interpretation Linear Sprint Back Pedal Side Slides

BLUE TIGER STRENGTH AND CONDITIONING Abbreviation Guide SA

SINGLE ARM

SINGLE LEG

DOUBLE LEG

ALT

ALTERNATE

BODY-WEIGHT

BWD

BACKWARDS

FWD

FORWARDS

REV

REVERSE

OVERHEAD

KETTLEBELL

DUMBBELL

BARBELL

INT

INTENSITY

WEIGHTL

LAT

LATERAL

EXERCISE DESCRIPTION – 1. YouTube - Blue Tiger Sport Performance 2. Instagram – bluetiger_strength

3. Twitter - @LU_BlueTiger

SECTION 3

BLUE TIGER STRENGTH AND CONDITIONING

COOLDOWN Exercise

Sets

Reps

BODY PART

NECK CARS

1-2

4ea

NECK

TRAP HOLD RELEASE

1-2

3x10sec

SHOULDERS

ARM CROSS HOLDS

1-2

3x10sec

HIP FLEXOR

TRICEP STRETCH

1-2

3x10sec

SHOULDERS

LAYING PEC CROSS

1-2

3x10sec

SHOULDERS

CAT-CAMEL

1-2

T-SPINE & LUMBAR

PREACHERS

1-2

3x15sec

T-SPINE & LUMBAR

LAT FLAG HOLDS

1-2

3x10sec

T-SPINE & LUMBAR

PREACHER CROSS ARM REACH

1-2

3x10sec

T-SPINE & LUMBAR

T-SPINE WINDMILS

1-2

6ea

T-SPINE & LUMBAR

LAYING BELLY BREATHING

1-2

20 breaths

FULL BODY

BENCH LAT STRETCH

1-2

3x10sec

T-SPINE & LUMBAR

T-SPINE FOAM ROLL

1-2

>1min

T-SPINE & LUMBAR

90-90 STRETCH

1-2

3x10sec

GLUTES

QUAD-HIP FLEXOR WALL STRETCH

1-2

3x10sec

HIP FLEXOR

STRADEL

1-2

3x10sec x3position

HAMSTRING

BUTTERFLY

1-2

3x10sec

ABDUCTORS

3 WAY HIP FLEXOR

1-2

3x5sec x3position

HIP FLEXOR

DL TOE REACH STRETCH

1-2

3x10sec

HAMSTRING

SL TOE REACH STRETCH

1-2

3x10sec

HAMSTRING

QUAD-HAMSTRING FOAM ROLL

1-2

>1min

HAMSTRING

ABDUCTOR-ADDUCTOR ROLL

1-2

>1min

ABDUCTORS

GLUTE FOAM ROLL

1-2

>1min

GLUTES

BW CALF STRETCH

1-2

3x10sec

CALF

SL CALF FOAM ROLL

1-2

>1min

CALF

ANKLE BANDED DORSIFLEXION

1-2

3x10sec

CALF

TIBIALIS FOAM ROLL

1-2

>1min

CALF

BLUE TIGER STRENGTH AND CONDITIONING

UPPER BODY MOBILITY EXERCISE

SETS

REPS

BODY PART

NECK C.A.R.S

2-3

3ea

NECK

BALL GRIP ROTATIONS

2-3

10ea

SHOULDERS

WRIST C.A.R.S

2-3

10ea

WRIST

WINDMILLS

2-3

6ea

T-SPINE & LUMBAR

CAT-CAMEL

2-3

T-SPINE & LUMBAR

SHOULDER C.A.R.S

2-3

4ea

SHOULDERS

FRANKENSTEIN ROUNDS

2-3

SHOULDERS

BLUE TIGER STRENGTH AND CONDITIONING

LOWER BODY MOBILITY EXERCISE

SETS

REPS

BODY PART

90-90'S

2-3

HIPS

BEAR POSE

2-3

3X10sec

HIPS

LEG RAISE SERIES

2-3

5 ea

HIPS

SUMO SQUAT PULLS

2-3

HIPS

ANKLE C.A.R.S

2-3

5ea

ANKLE

WINDLASS TOE STRETCH

2-3

10ea

FOOT

BLUE TIGER STRENGTH AND CONDITIONING

Strength and Conditioning Staff Shane Lanteigne, CSCS*D, RSCC, SCCC, USAW-L2 • •

Head Strength and Conditioning Coach lanteignes@lincolnu.edu

Work Experience Lincoln University

Mar 2019 to Present

IMG Academy

Sept 2016 to Feb 2019

Southwest Baptist University

Sept 2014 to May 2016

Miami Marlins

April 2014 to August 2014

Saint Leo University

August 2013 to Mar 2014

Rodrigo Alvira Isla, CSCS, BSc. • •

Strength and Conditioning Graduate Assistant alvirairodrigo@gmail.com

Work Experience

Old School Basketball

Aug 2018 to Dec 2018

CD Romareda

Aug 2018 to Dec 2018

Smart Fitness Dubai

May 2018 to Aug 2018

University of Wisconsin Superior IST Duluth

Jan 2017 to Jan 2018 Sept 2017 to Dec 2017