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Mizzou’s former legendary Head
Track and Field coach for twenty-
seven years, currently University of
Missouri’s Director of Sport Psy-
chology; and author of “Winning
Kids With Sport!” and “Coaching
Mental Excellence: It Does Matter
Whether You Win Or Lose” and Joe
Ehrmann, former NFL player and
author of “Inside Out Coaching:
How Sports Can Transform Lives”,
and co-founder of Coach for Ameri-
ca: Winning in life is Everything.
The workshop will be a fun and
focused environment designed to
allow coaches of all experience and
knowledge, to be taught methods
from experts in coaching and sports
psychology.
In light of recent events, sport psy-
chology and the role of positive
coaching has come into the spot-
light. Although, unfortunately these
topics were brought up because of
negative events, it is long past due
that these topics were brought up
at all. Sport psychology and the role
of positive coaching play a vital role
in the development of an athlete.
Beginning with childhood, coaches
can be a positive role model and
provide structure that can make or
break a child’s experience with
sport. A child will not learn the
important life lessons just because
they show up in sport. Rather, they
will learn them if they’re taught
well by the teacher of the sport,
a.k.a. the coach. Same goes for
athletes at all levels – most will
struggle to learn the “mental game”
if a coach isn’t there to give them
the tools to succeed.
Here in the Athletic Performance
Department, and under the super-
vision of Dr. Rick McGuire and his
staff, we have integrated sport
psychology into all aspects of our
training – from lifting, to condition-
ing, to eating right. A few of the
core lessons include “thinking
right,” “positive self-talk,” “optimal
arousal,” “concentration,”
“confidence,” and several aspects
of mental toughness including ac-
countability, emotional flexibility,
emotional responsiveness, emo-
tional strength, and emotional resil-
iency. All of the lessons serve to
give our athletes the mental “one-
up” on competition.
That being said, our staff is lucky
and excited that the University of
Missouri Institute For Positive
Coaching will be hosting a positive
coaching workshop June 23-26,
2013. The Positive Coaching Work-
shop is an interactive format that
consists of eight lecture sessions, as
well as eight corresponding small
group discussion sessions; centered
on the twenty five guiding princi-
ples of positive coaching. Construc-
tion models will be used to help
individuals learn how to apply the
principles to coaching. The featured
speakers are: Dr. Rick McGuire,
I N S I D E TH I S I S S U E:
POSITIVE COACHING
1
FOOTBALL 2
BASEBALL 2
W. BASKETBALL 2
ZOUTRITION 3
BASKETBALL 4
SOFTBALL 4
NSCA ALL-AMERICANS
4
WRESTLING 4
W. GOLF 4
M. GOLF 5
GYMNASTICS 5
TRACK & FIELD 5
SWIM & DIVE 5
TENNIS 5
S P R I N G 2 0 1 3 E D I T I O N
S P E C I A L
P O I N T S O F
I N T E R E S T :
What is the Paleo
Diet?
“It is because of
these three habits
they are able to
compete game
after game.”
“making him the
most decorated
Men’s Swimming
and Diving athlete
in school history”
P A G E 2
“Champions
are
developed…
based on the
physical and
mental
conditioning”
With the winter 2013 off-season com-
pleted and Spring Ball wrapped up it
is time for the football team to focus
on recovery for the next few weeks.
Since the players will be spending
time away from campus during parts
of May they are given nutrition and
mental conditioning information to
help them recover physically and
mentally and to prepare for the rigors
of summer training which will begin
at the end of May.
The Winning Edge Program for the
winter of 2013 was a very productive
one. The players were very motivat-
ed to improve themselves as individu-
als as well as a team following the
2012 season. As a result there
were many personal records set
throughout the winter. Each week
the team was provided with nutri-
tion and mental conditioning notes
to help them improve in these
areas. It was also evident that the
players were ready to take their
new strength, speed, and power to
the field as the competition during
spring practice was at a very high
level.
We are all very excited for the
upcoming summer training. The
players will be given a take home
workout to make sure they come
back in shape and ready to grind.
The focus of training in the sum-
mer will be to increase speed,
power and strength. These im-
er missed any playing time due
to sickness or injury which
speaks volumes to their dedi-
cation in maintaining their
strength in-season and doing
things the right way outside of
training time. The team has
attacked their early off-season
training almost immedi-
ately after the end of
their sport season,
which shows their hun-
ger to improve. They
have been lifting heavy
four days per week
while competing on the
court during their indi-
The women’s basketball team
is just wrapping up their early
off-season training phase this
spring. With a very young and
fresh team, the main goals are
to get much stronger physical-
ly and mentally as well as build
astonishing explosiveness in
the players who have signifi-
cantly increased their strength
levels over the last two years.
The women did a fantastic job
over the season taking care of
their bodies. Not a single play-
vidual sessions and pick-up
games. The product that will
step on the court will be truly
impressive for the 2013-2014
basketball season! More up-
dates to come!
provements will be needed not
just to compete in the SEC but it
will also help prepare them to
more easily recover from the ri-
gors of a very physical season.
Champions are developed in the
winter and summer based off the
physical and mental conditioning
that is done. The Tigers had a very
productive winter and spring and
are excited about getting to work
this summer to continue to make
improvements and to prepare
themselves for the 2013 season.
T he Mizzou Baseball Team is doing a few different things in the weight room this season. The pitchers have been split into two lifting groups, starters and relievers, with different workouts and different lifting
times. Starting pitchers are in one group and are now doing heavy leg workouts the day after they pitch to allow for maximum recovery before their next start. This seems to be working well due to the increases in velocity and the quality starts that the team has been receiving from the starters. Later in the week they have a much lighter leg workout to eliminate any potential soreness and an upper body lift to help balance out the body and maintain upper body strength. The relief pitchers are lifting two days a week with one upper body
and one lower body workout a week.
The position players are currently doing two total body workouts in order to keep up their strength so we will be ready for and so we peak for the end of the year. We have also started to incorporate an optional extra exer-cise of the week to provide a challenge for those players who want just a little bit more; almost all of the players have been taking full advantage of this opportunity. Aside from lifting, we have been having weekly nutrition talks to help the players with in-season eating which can be very challenging with all the traveling they do. A lot of good is happening in the weight room and we are poised and ready for the fast approaching end of the season!
NSCA All-American, Bree Fowler, bench pressing this off-season.
“did a fantastic
job over the
season taking care
of their bodies”
P A G E 3
INGREDIENTS:
1 Chicken breast, cooked
1 tomato, chopped
1 cucumber, chopped
1/2 cup spinach leaves
2tbsp low fat sour cream
1tbsp low fat Italian dressing
1 whole wheat flower tor-tilla
1 slice cheese (optional)
Paleolithic era about ten thousand years
ago, or a hunter-gatherer mentality. The
Paleo diet allows primarily non-starchy
vegetables, tart fruits, nuts, seeds, and
wild meat (and olive and coconut oils)
with a restriction on grains, legumes and
dairy.
Since the popularity of Crossfit and the
Paleo diet has grown immensely, its
reach has crept into the Mizzou
weight rooms. The basic
premise of the Paleo diet,
like that of many other
diets, is to eat lean meats,
healthy fats, and avoid
refined and processed
sugars, all of which are
nutrition principles we promote to our
athletes here at Mizzou. However, the
Paleo diet in its entirety is not something
that is beneficial to our athletes for two
main reasons. First of all, a diet that is
limiting important food groups that are
staples in the American diet is hard for
anyone to make a lifestyle out of (which
is the mark of a successful ‘diet’), espe-
cially Division I college athletes who’s
environment often involves eating meals
that they do not prepare themselves and
from menus that they have no control
over. Secondly, and more importantly
from an athletic standpoint, the Paleo
dieter loses out on a lot of quality, nutri-
ent dense carbohydrates, protein and
antioxidants from the grains, legumes
and dairy that they do not consume,
which is vital to help provide the high
energy and recovery needs of our ath-
letes. For these reasons, the Paleo diet is
not one we endorse for our student ath-
letes.
As the seemingly infinite carousel of fad
diets and exercise crazes continues
through the years, collegiate athletes
have become more and more susceptible
to being caught in the cross fire of the
misleading information that often comes
with them. The newest, and most popu-
lar exercise and diet craze to hit is Cross-
fit and the Paleolithic (also known as
Paleo) diet that they endorse.
Crossfit and Paleo are unique in that its
appeal has reached every type of dieter
and exerciser – from the highly health
conscious to the perpetual new years
resolutioners. For those who do not
know, the Crossfit training program is a
“regimen of constantly varied functional
movements done at high intensity.” The
Paleo diet that the Crossfit brand endors-
es is based on the human diet of the
ROTM: CHICKEN SALAD WRAP SOTM: TRIPLE BERRY SMOOTHIE
INGREDIENTS: 1/2C skim milk
1/2C frozen blueberries
1/2C frozen strawberries
1/2C frozen raspberries
6oz. Non-fat vanilla yogurt
DIRECTIONS:
1. Place all in-
gredients in
blender and
blend until
smooth.
NUTRITION:
Triple Berry Smoothie
1 Serving Calories: 227 Total Fat 2g,
Total Carbohydrate 42g, Protein 12g
NUTRITION:
Chicken Salad Wrap
1 Serving Calories: 233, Total Fat 8g,
Total Carbohydrate 20g, Protein 28g
DIRECTIONS:
Cube chicken breast and mix with cucumber, tomato, sour cream, and Italian dressing
Place spinach in a bed on middle of tortilla Place chicken mixture on spinach and spread over tortil-
la leaving a 2” border Roll the tortilla, folding in the sides halfway to make the
wrap.
P A G E 4
The Men’s Basketball team is having a very productive spring. After a week off, following the completion of the season, our athletes were eager to get back and start the next chapter. The weight train-
ing sessions are very demanding. The team is utilizing APRE (Autoregulatory Pro-gressive Resistance Exercise) which is the fastest proven methods of gaining strength.
The transfer, Jordan Clarkson who joined our team last summer, spent his time in the weight room wisely by aggressively attacking our strength training sessions. He has demonstrated substantial increases in strength and power wile adding 12lbs.
With spring training coming to an end soon, we are looking forward to having our entire team in Columbia for the summer. The summer is an 8 week period in which the athletes go through a very demanding train-ing schedule. It’s a great time to introduce new play-ers to the demands that are going to be imposed on them while they are here at MIZZOU.
The Mizzou Wrestling program has much to celebrate at the end of a very successful 2012-13 campaign. Five Tigers claimed All-American honors
and the squad won the Mid-American Conference title in their first year as an affiliate member of the Conference.
The Tigers set a record for team points in the MAC Championship this March after posting 136.0 points in the eight-team tournament. Four Tigers took first place in their individual brackets, tying the program-high set last year in Mizzou's final season as a member of the Big 12. Missouri's team title ended an 11-year reign held by Central Michigan as MAC Champions.
For the second year in a row, the program sent all 10 starters to this year's NCAA Championships. Five Tigers reached All-American status, tying a program-high set in 2009. The season was capped off with Head Coach Brian Smith being named the MAC Wrestling Coach of the Year. Smith was the Big 12 Coach of the Year last year prior to the University's departure. Mizzou wrestling stays healthy through a sound strength and conditioning program led by head strength and conditioning coach Nick Marable. “This group of guys really does a great job bringing it every day in the weight room.”
The Mizzou Women’s Golf team is wrapping up a
hard fought spring season and has showed out-
standing work ethic to improve their game with
their weight room training. Their workouts through
the spring consisted of heavy emphasis on flexibil-
ity, balance, and explosive core training as well as
some well-timed ”Feel Good” workouts . “Feel
Good” workouts consisted of some pre-tournament
light cardio, dynamic stretching and mobility move-
ments, along with some extensive myo-fascial re-
lease from foam rolling. Excellent team work and
communication with the Sport Medicine staff have
ensured the teams health through their competi-
tion. The team’s commitment to taking care of
their bodies has and will continue to pay off as their
level of competition continues to improve!
Transfer Jordan Clarkson, expected to take on a leading role this season.
At the conclusion of every Spring semester, the Athletic Perfor-
mance department takes the opportunity to recognize a special
group of athletes who have excelled in the weight room. Through
a program offered in conjunction with the National Strength and
Conditioning Association, Mizzou Athletic Performance is able to
name a group of athletes as Strength and Conditioning All Ameri-
cans. The athletes, who are nominated by their respective
strength and conditioning coaches, displayed dedication to
strength and conditioning throughout the entire year and this
hard work was apparent in their athletic accomplishments.
Strength and Conditioning All Americans are selected based upon
not only work in the weight room, but also academic achieve-
ments, personal accomplishments, and personal integrity. Con-
gratulations to all of this year’s award winners!
2012-2013 NSCA All Americans
TJ Moe- Football
Alex Oriakhi- Men’s Basketball
Bree Fowler- Women’s Basketball
Brannon Champagne- Baseball
Chelsea Thomas- Softball
Sandra Ostad- Women’s Gymnastics Mizzou Softball is coming
to the end of their first year
of the grueling SEC confer-
ence play. To get through
the SEC it takes a lot of
hard work and dedication.
Every aspect of our athletes is tested day in and day out. This off-season the team
spent time talking about eating habits, sleeping habits, and also spent time on
mental conditioning. It is because of these three habits they are able to compete
game after game. Correct nutrition and sleeping habits help them recover and
prepare for the next game. The practice of mental conditioning helps the players
mentally prepare themselves for each game and also stay mentally engaged in
each pitch. Another key component to the Tigers’ strength and conditioning pro-
gram is implementing corrective exercises. These exercises are used to correct
potential problems or imbalances for each individual athlete. With this well
rounded program the Tigers are ready to finish SEC conference play and move on
to the SEC tournament.
P A G E 5
The Fall of 2012 brought about a new change for the Mizzou Men’s Golf team. The departure of former Strength and Conditioning coach, Ramy Mosbah meant a new face leading 6:00A.M. workouts every Monday, Wednesday, and Friday. Strength and Conditioning coach Kyle Oberweather says, “working with this group of guys is a privileged opportunity. Every single day, these guys come in with the right mind frame it takes to be at the top of their competitive game. I have been with this group for about a year now and would do anything for these guys.” Their great work ethic and love for the game has certainly paid off in the 2012-2013 season. Six first place finishes in the 2012-2013 season so far has been a bolstering statistic to say the least.
Every Monday/Wednesday/Friday the Mizzou golf team executes a designed strength and conditioning program to keep these elite athletes in tip-top competitive shape. Workouts consist of a strength day, a day promoted towards mobility, agility, flexibility, and regeneration, and a power day. Each day is specifically designed to carry the team through what seems like a year round competitive season.
“I want to recognize this team for their hard work and dedication”, says Oberweather.
Mizzou Track and Field has been training hard not only in the weight
room but on the track. Their training has allowed them to peak for key
meets as well as set them up for personal bests! The Tigers not only had a
great Indoor season, but have started the outdoor season strong. One of
the many highlights came from six outstanding performances at the Crim-
son Tide Invitational in Tuscaloosa, AL. These performances added to the
list of top 20 ranked Tigers in the current NCAA D1 rankings. This along
with previous accomplishments at other meets has brought the total to
11 nationally ranked Tigers. This team has an unbelievable amount of
talent, skill, and will. This is an exciting time for Mizzou Track and Field
and what is even more exhilarating is that the team has yet to uncover all
of its potential. We look forward to this outdoor season especially May 9th
through the 12th, where Mizzou will be hosting the SEC Championships!
Mark your calendar and come support these great athletes as they work
hard to represent the University of Missouri!
The Tiger Tennis Team is on their way to the SEC tournament! These six ladies have overcome many obstacles and have experienced some ups and downs, which have challenged them physically and mentally, but they have become stronger because of it. The team grabbed their first SEC win on the road against Arkansas, but then ended up losing a tough match to LSU. They came back to Columbia where they lost to Texas A&M, but beat the Wichita State Shockers. A couple curve balls were then thrown at the team when the construction of their new tennis courts took a turn in the wrong direction. This started a long series of tough SEC matchups starting with Georgia where the lady Tigers came up short. They turned around quickly to upset Ten-nessee! Following that great team win they had two more home matches against Alabama and Auburn; both of which were tough losses. Auburn was the last home match for the only senior Maria Christensen (pictured right). Stay tuned as the team takes on Mississippi State in their first round of the SEC Championship in Starkville, Mississippi.
Mizzou Swimming and Diving finished off another fantastic and success-
ful season. For diving, Loren “Figgy” Figueroa was named an All-
American for the third time in her career while David Bonuchi earned his
eighth All-American award, making him the most decorated Men’s
Swimming and Diving athlete in school history. While these awards are
on an individual basis, they both contributed to the highest finishes in
school history for both Mizzou Men’s and Women’s Swimming and Div-
ing. Both men’s and women’s programs accomplished a 14th place finish
at NCAAs. Along with Figueroa and Bonuchi for diving, Tierney and Bou-
chard were both named All-Americans at NCAAs, placing 7th in their re-
spective events. “If you watched the way the team trained in the weight
room this entire year you would not be surprised there are All-
Americans on this team every single year.” The team participated in an
a comprehensive training plan three days a week leading all up into the
post-season utilizing the latest training methodologies, equipment, and
technology designed for achieving peak performance. The team is al-
ready hard at work reestablishing basic conditioning and fitness to lay
the foundation for another great season!
Mizzou Gymnastics just finished off the 2013 season. While the team
faced numerous challenges and adversity from the start of the season
to the end their effort and determination never wavered. “Enough
cannot be said about the way this team battled week after week and
stuck together throughout this season.” says strength coach Ryan Jack-
son. The team exhibited the skills of thinking right from their sports
psychology foundation on a daily basis in the gym and in the weight
room. The gymnastics trained hard three days a week (two days of
conditioning and one day of lifting) through the season to maintain
strength, explosiveness, and conditioning levels. Gymnastics’ perfor-
mance in the weight room does not go unnoticed as Sandra Ostad was
named NSCA Strength and Conditioning All-American. The team will
look to the future now as they have already begun preparation for next
season. The team is currently training five days a week with an empha-
sis in total body conditioning by incorporating technology in the form of
heart rate monitors to ensure the proper intensity and rest is achieved
to get the most out of every workout. The team looks to finish the se-
mester strong and hit the ground running this summer to achieve the
highest level of physical preparation.
The purpose of the Mizzou Performance Club is to develop the University
of Missouri's Athletic Performance program as one of the elite resources
in college athletics. The club will raise funds to support the program by
purchasing new and cutting edge training equipment, refurbishing
existing equipment, and continuing staff development.
Mizzou Performance Club
100 MATC
Phone: 573-884-0106
Fax: 573-882-8072
E-mail: birds@missouri.edu
DEVELOPING TODAY’S
FINEST ATHLETES
Pat Ivey 573-882-6791 iveyp@missouri.edu
Jana Heitmeyer 573-882-9820 heitmeyerj@missouri.edu
Andrew Paul 573-884-0107 paulap@missouri.edu
Tyler Looney 573-884-0083 looneyt@missouri.edu
Jacob Linn 573-884-8287 linnjk@missouri.edu
Lee Williams 573-882-5716 williamslee@missouri.edu
Kyle Oberweather 573-884-2884 kyleoberweather@mizzou.edu
Kayln Sticher 573-882-0472 kaylnsticher@mizzou.edu
Scott Bird 573-884-0106
birds@missouri.edu
Rusty Burney 573-882-1647
burneyrj@missouri.edu
Todor Pandov 573-884-7039
pandovt@missouri.edu
Dr. Bryan Mann 573-884-3097
mannjb@health.missouri.edu
Mackenzie Holznecht 573-882-8228
holznechtm@missouri.edu
Ryan Jackson 573-884-1838
ryanjackson@mizzou.edu
Akeem Robinson 573-882-0180
akeemrobinson@mizzou.edu
Josh Frey 573-884-0105
joshfrey@mizzou.edu
ON THE WEB
www.mutigers.com
www.mizzousportsnutrition.blogspot.com
PerformanceUnleashed
@MizzouAP
/MizzouAP
Teddy Katz was hired as Sports Nutrition Assistant for the Universi-
ty of Missouri under the direction of Jana Heitmeyer, Director of
Sports Nutrition. Katz comes to us after spending four months as a
Sports Nutrition Intern for the Dallas Mavericks. Prior to the intern
ship, Katz was enrolled at Johnson & Wales University where he
spent his first 2 years earning an
Associate’s Degree in Culinary Arts
and the next 2 years earning a
Bachelor’s Degree in Culinary Nutri-
tion. In his role as Sports Nutrition
Assistant, Teddy will be responsible
for assisting with nutrition educa-
tion, individual counseling, body
composition analysis, and nutrition
supplement procurement.
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