bemidji state football strength and conditioning manual

The summer program consists of 12 weeks starting on May 9th, and ending July 29th. We will work with a four day a week split cycle, with upper body lifts being done on Mondays and Thursdays, and lower body lifts done on Tuesdays and Fridays. Wednesdays and the weekends will be our rest time. At the beginning of each weeks lifting schedule there are directions for which warm-ups need to be completed, and the rest times used between sets. All new players coming in will receive a video explaining lifts that they may not be familiar with.

We need to have a 1RM max for bench, cleans, and squats. All returnees can use their percentages from the end of spring lifting to start their summer programs. For those of you newcomers who know your Max’s for bench, cleans, and squats be sure that each max is performed with proper form. Refer to your strength DVD if necessary. If you use max numbers that were obtained with improper form your percentages for the entire workout regimen will be flawed and you will be forced to continue to use the improper form that you are accustomed to. Those who don’t know their Max’s can estimate and adjust with more or less weight accordingly. The clean max should be used to calculate %’s for hang cleans, and high pulls. Be sure you can complete sets using great form and technique before you adjust your Max’s. You should start adjusting your Max’s after week 4, during our hypertrophy phase. Weeks 1-5 are a hypertrophy phase, which means we are trying to build up muscle size/strength. Week 6 is a transition phase, leading into weeks 7 through 12 which is our strength phase. This is the time in our program when the weights will be increased and the sets and reps will be decreased. We are trying to achieve great strength gains during this phase, in preparation for preseason testing and the football season. You must remember to email me your Max’s for bench, clean, squat, as well as your beaver run times after weeks 5, 7, and 9. Please be responsible enough to email me these numbers on time, if not you will be subject to some extra conditioning when you get here for camp.

Notice that bands and chains are used on the dynamic lifting days. If you do not have access to bands/chains simply increase your working percentage by 10% and perform the lift as specified. Lastly perform every lift listed as specified unless you do not have the proper equipment to do so. If you have questions on any of the exercises after you have referenced the strength DVD please contact us. Also if a percentage is not listed on any lift assume that you should select a weight in which you will fail at the specified reps. Do not attempt to “save” yourself in the sense of muscular fatigue for any proceeding exercise. Once you have completed the workout you should be very diligent in making sure that you consume at least a 200-300 calorie snack compromising approximately 75% carbohydrates and 25% protein. For more on nutrition and supplementation refer to the back of this manual

This program will be a staple to your development leading into fall camp. We are depending on you to be in the best shape as possible come August 4th. We look forward to seeing the results from all of the hard work you will be putting into this collegiate level workout regimen. For any possible questions contact Coach Gordie Haug.GO [email protected](o) 218.755.3770(c) 218.280.9216

This program was developed to prepare you physically and mentally for the intense battles on a college football field. This manual will assist you in becoming successful on the field only if you put in the work ethic, desire, determination, and hours of labor. It is your responsibility to prepare and give 100% in all factors of this program to help our team become successful. To benefit completely you must follow the guidelines and put in the time with explosive weight training, conditioning, plyometrics, flexibility, rest and recovery, and NUTRITION. We expect you to live a CHAMPIONSHIP LIFESTYLE in everything you do.

BEAVER

FOOTBALL

SUMMER MANUAL

2011

I. Warm up and Stretch Routines

II. Exercise Lists and Substitution Lifts

III. Strength and Conditioning Program

IV. Percentage Charts

V. Summer Running Explanation

VI. Nutrition

I.

Warm up and Stretch Routines

Summer Warm up Explanation Note: You can look up most of these on youtube

Perform these directed as these will help you become flexible and help you perform

full range of motion exercises.

1. Drill: Leg Swings

Description: With your right arm extended, place hand (fingertips) against a

wall (shoulder level) and swing your right leg out to the right side, then

back across your body. You should pivot on your left foot and turn

your body to the left when the leg comes across your midline. Get

Leg as high as possible in both directions. Repeat for left leg.

Duration: 2 sets with each leg for 15 seconds each.

2. Drill: High Knee Walk

Start: 2 pt. Athletic stance

Description: At a walking pace, drive your right knee up to your chest with

enough intensity to force you to rise onto the ball of your left foot.

Repeat movement driving left knee to chest. Making sure to keep

your arms at a 90 degree angle and rotate only through the

shoulder. Hands should move from hip pocket to chest and back

again. Repeat drill as many times as possible in a 20 yd. area.

Distance: 20 yd drill/20 yd sprint

3. Drill: A Skips

Start: 2 pt. Athletic stance

Description: Push off one leg, driving the toes down, and get as much vertical

height as possible. Land on the opposite foot and repeat

movement. Remember, the goal is to get VERTICAL, so use your

arms to gain upward thrust. Then finish with a 20 yard sprint.

Distance: 20 yd. drill/20 yd. sprint

4. Drill: B Skip

Start: 2 Athletic stance

Description: drive your knee to its highest point and extend your leg out before

snapping it back down to the ground. Repeat the movement with your opposite

leg. Perform drill for twenty yards and finish with a ten yard sprint.

Distance: 10 yd. sprint/20 yd. drill/10 yd. sprint

5. Drill: Bounding

Start: 3 pt. Football stance

Description: Get a ten yard running start, then drive your knee to chest

attempting to gain both height and horizontal distance with “hang

time”. Always land on the leg you drove to your chest and use it as

your push-off leg. Repeat drill for twenty yards and finish with a ten

yard sprint.


6. Drill: 360 Degree Turns


Description: Get a ten yard running start, then “drop” your weight and perform

a 360 degree turn to the right. Keep gaining ground on the turn and

sprint for twenty yards. Then “drop” your weight again and perform

a 360 degree turn to the left, finishing with a ten yard sprint.

Distance: 10 yd. sprint/turn/20 yd. sprint/turn/10 yd. sprint

7. Drill: Carioca to Sprint


Description: Get a ten yard running start, then turn 90 degrees to your right

and perform a carioca for twenty yards. Square up and finish with a ten

yard sprint. The drill will be done turning to your left on the return

trip. Make sure to keep your shoulders square and your hips low.


8. Drill: Backward Run


Description: Get a ten yard running start, then turn 180 degrees to your right

and perform a backward run for twenty yards. Then complete the

turn in the same direction as you started and finish with a ten yard

sprint. The drill will be done turning to your left on the return trip.

Make sure to keep low on all of your turns.


9. Drill: Bear Crawl to Sprint

Start: 4 pt. stance

Description: Perform the bear crawl for 10 yards as fast as possible without

hopping up and down. After 10 yards get up and perform a 15 yard sprint.

Distance: 10 yd. drill/ 15 yd. Sprint

10. Barrel Roll to Sprint

Start: 2 Pt stance

Description: Begin by Sprinting 10 yards, then breaking down and performing

a barrel roll rolling on your back and getting back up and sprinting 10 yards.

Break down again and repeat in the opposite direction . Ending with a 10 yard

sprint.

Distance: 10 yd sprint/Barrel Roll/10 yd sprint/Barrel Roll/ 10 yd sprint

11. Right/Left Hand Touch Sprint


Description: Get a ten yard running start, then with continuous motion “drop”

your weight and touch your right hand flat on the line. Making sure

you do not stop your running motion, continue to sprint twenty

yards and perform the same flat hand touch with the left hand.

Finish with a ten yard sprint.

Distance: 10 yd. sprint/touch/20 yd. sprint/touch/10 yd. sprint

12. Slow Carioca

Start: 2 pt stance

Description: Perform carioca steps slow. When legs are crossed simply bend

all the way down by bending your knees and sitting stretching the hips.

Distance: 10 yd

13. Inch Worm

Start: Push up position

Description: In a push up position slowly walk your feet up to the hands

keeping arms and leg straight. Then walk hands back out to push up position

and repeat.

Distance: 10 yd

14. Spiderman

Start: Push up Position

Description: In a push up position fire up your feet to outside your hands 1 at

a time. Walk hands back out to push up position and repeat.

Distance: 10 yd

PARTNER STRETCH

Hamstrings (on back)-PNF 5 second stretch,5second contraction x

3, each leg

Groin(butterfly)- static10 second stretch x 2

Lower back (leg over)-static 10 second stretch x 3,each leg

Quad (on stomach)- static 10 second stretch x 3,each leg

Chest (standing)- static 10 second stretch x 3

Hip Flexor (on own)-static(lunge forward)10 seconds x 2,eachleg

Shoulders (only when we lift)-static, external & internal 10 second

stretch x 2each arm

Calves (only when we lift)- static, on own, 10second stretch x 2

each leg

Band Stretching Routine*For all stretches, wrap a band in a complete loop around the foot*

1. Hamstring StretchA. Keeping the low back flat on the floor, pull the leg

straight into the air. Keep tension on the band to

stretch the hamstring.

B. Relax the muscles by bending the knee slightly.

C. Pull the leg straight into the air again. This time, pull the

band tighter to place more tension on the muscles.

2. Groin Stretch

A. Pull the leg out to the side of the body.

Keeping the leg close to the floor and the

band behind the head, use the band to pull

the foot toward the head.

B. Relax the muscles by bending the knee

slightly.

C. Pull the leg out to the side again. This time,

pull the band tighter to place more tension

on the muscles.

3. IT Band Stretch

A. Pull the leg across the body. Keeping

the leg close to the floor, use the band

to pull the foot towards the head.

B. Relax the muscles by bending the knee

slightly.

C. Pull the leg across the body again. This

time, pull the band tighter to place more

tension on the muscles.

4. Quad Stretch

A. Lay on your side, extend the arm

overhead while wrapping the band over

the shoulder from behind your back to

your chest. Keep the knee of the leg

being stretched against the opposite

knee and pull the band to get your heel

as close to your glutes as possible.

B. Relax the muscles by lifting the knee up

and re-gripping the band.

C. Resume the stretch, this time pull the

band tighter to increase the tension on

the muscles and to pull the knee behind

your leg to stretch the hip flexor as well.

Upper Body Exercise Index Sheet

Primary lift Possible substitute Lift Lat Pulldown Pull Over Primary lift Possible subLift

Chest Pull Over Lat Pulldown Standing Military Press Military Press

Flat Bench Bent over Row Inverted Row Power Shrugs Plate Throw

Flat DB Bench Single Arm (S.A.) RowBent Over Row Band T Raise DB T Raise

Incline Bench Man Rear Delt Bent Over Row Band Row Cable Row

Incline DB Bench Pull Ups Bentover Lat Raise

Incline Close Grip to Chin Close grip bench press Chin Ups Stability Ball Shoulder Press

Floor Press Pin Press Bentover Lat Raise Shoulder Matrix

Dumbbell Floor Press Floor Press Primary lift Possible substitute Lift Shoulder Circuit

Pin Press Floor Press Ballistic Chest UOC Combo

Stability ball DB Bench DB Bench Dynamic Bench Press ad 7% to lift w/out bandPrimary lift Possible subLift

Chain Depth Push Up Plate Depth Push Up Alt. Med Ball Push up Clap Push Up Triceps

Depth Push Up Weightted Push Up Lateral Push Up Alt. Med ball Push Up Skull Crusher JM Press

Stability Ball Push Up Push up/ feet elevated Plate Catch Push Up Lateral Push Up DB Skull Crusher JM Press

Stability Ball Push up w/ band " " Seated Punch Pass Flat Bench Pass JM Press Cable Tricep Extension

Alt DB Bench w/ Band W/out Band Flat Bench Pass Seated Punch Pass Leverage Tricep Tricep Negative

Alt Incline DB Bench Primary lift Possible substitute Lift Tricep Negative Leverage Tricep

Swinging Band Bench Slow Bench Press Shoulders Cable Tricep Extension Skull Crusher

Reverse Band Bench Pin Press Plate Throw Pullover

DB Fly Front Raise Devinche Lap Primary lift Possible subs Lift

Primary lift Possible substitute Lift Lateral Raise DeVinche Lap Biceps

Upper Back De-Vinche Lap Front/ Lat raise combo Hammer Curls Your choice to

Inverted Row Cable Row Military Press DB military press Concentraion Curls sub any exercise

Cable Row Single Arm Row DB- Military Press Standing Military PressBicep 1 1/2's Insane 7's

Reverse Fly w/ Band Bentover Lat Raise Thumbs Circuit Shoulder Circuit Bicep 12's/18's Straight Bar/ EZ Bar

This List should be used as a reference to find the category of a muscle group that a lift is under. If there are questions on any lift refer to

your strength LINKS. If you still have a questions contact Gordie Haug by either email at [email protected] or by phone at 218-

755-3770. This exercise list should also be used as a reference to substitute a lift with another if you do not have the proper equipment to

perform the lift listed on that particular day. Priority should always be on the lift listed on the corresponding day and a substitute should

not be used unless absolutely necessary.

Lower Body Exercise Index Sheet

Primary lift Possible substitute Lift Primary lift Possible substitute Lift Primary lift Possible substitute Lift

Lower Body Ballistic Lower Body Abdominals

Squat Dynamic Squat add 5% to lift w/out bandStraight Leg Crunch

Good Mornings Dead Lift Power Cleans Lef Lifts

Single Leg Band Squat weight single leg squat Hang Cleans Modified Leg Lifts

Stiff Legged Dead Lift Good Morning Box Jumps Standing Broad Jump Bridge Crunch

45% Hyper Extension Glute Hamsting Quick Feet Russian Twist

Glute Hamstring 45 % hyper ext. Short Cone Hop Figure 8's

Lunges Step Ups 4 sqaure Drill Alt Toe Touch

Lateral Lunges Hip abduction Ladders Verticle Toe Crunch

Step Ups Lunges Plyo Box Bicycyle Crunch

Front Squat Close stance squat Dot Drill Hour Glass

Calfs Nuetral, Int., Ext.your choice Depth Jumps Knee Slapper

RDL's Single Leg Band Squat Squat Jumps Plate Cruch

Sumo Dead Lift Dead Lift Band Jumps U-Abs

Dead Lift Sumo Dead Lift Scissor Jumps Decline Ballistic Abs

Romain Dead Lift RDL's Chain Walks for OL Walks with DB's Wood Chop

Side Lunges Wall Sprints Heavy Plate Sit Up

45 Lunges Band Get Offs (BGO) Position Starts V- Up

Stability Head Lift Good Mornings Cycle Kicks Leg Throw

Hamstring Curl Machine or Band Power Step Ups Beaver Holes

Hip Sled Leg Swings Double Knee Box Jumps Jack Knife

Split V Band Lunges and Med Ball Toss Bulgarian Band Squat RDL's Suitcases

Towel Curls Hamstring Curl or Glute Ham 3 way Bridges

Abduction mini bands Manual abduction w/ partner Alt V-Up

your choice

Subsitute any Jump

with another

This List should be used as a reference to find the category of a muscle group that a lift is under. If there are questions on any lift refer to

your strength LINKS. If you still have a questions contact Gordie Haug by either email at [email protected] or by phone at 218-755-

3770. This exercise list should also be used as a reference to substitute a lift with another if you do not have the proper equipment to

perform the lift listed on that particular day. Priority should always be on the lift listed on the corresponding day and a substitute should not

be used unless absolutely necessary.

If an exercise is giving

you problems you may

exchange any of the ab

exercises for another

III.

Strength and Conditioning Program

WEEK 1 (May 9-May13)

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

Dynamic Warmup Dynamic Warmup OFF Dynamic Warmup Dynamic Warmup

Forward Lunge Forward Lunge Forward Lunge Forward Lunge

Backward Lunge w/ Twist Backward Lunge w/ Twist Backward Lunge w/ Twist Backward Lunge w/ Twist

Side Shuffle Side Lunge Both Ways Side Shuffle Side Lunge Both Ways

Inchworm High Knees Inchworm High Knees

Spiderman Butt Kicks Spiderman Butt Kicks

Slow Carioca Slow Carioca

High Knees Lift High Knees Lift

Butt Kicks Butt Kicks

A Skips Warm up/ Mobility A Skips Warm up/Mobility

B Skips Do Dynamic Warm Up B Skips Do Dynamic Warm Up

Backward Open Door Skip Walking High Knees Backward Open Door Skip Walking High Knees

Leg Swings 2 sets 15s High Knees w/10 yd sprint Leg Swings 2 sets 15s Knee Tuck to Sprint 10x

30 Yard Bounding 30 Yard Bounding

Lift 360 Turns Lift 360 Turns

Backward run for 30 yards Backward run for 30 yards

Conditioning Conditioning

Abs 300 Shuttles x 3 Abs Half Gassers X 12

Chose 5 Abs (35s rest) 5 Min Rest In Between Chose 6 Abs (35s rest) First 8. 35 Sec Rest!

3 sets at 25s each exercise OL/DL 60 sec. 3 sets at 20s each exercise Last 4 45 Sec Rest

Band Stretch LB/TE/K/FB 55 sec. Band Stretch OL/DL 19 sec

DB/RB/WR/QB 50 sec. LB/TE/K/FB 17 sec

110's X 7 DB/RB/WR/QB 15 sec

55 Sec. Rest In Between 110's X 5

OL/DL 18 sec 55 Sec. Rest In Between

LB/TE/K/FB 17 sec OL/DL 18 sec

DB/RB/WR/QB15 sec LB/TE/K/FB 17 sec

Partner Strech DB/RB/WR/QB 15 sec

Partner Strech

Nobody who ever gave his best regretted it.

-George Halas

BEAVER FOOTBALL

Monday Thursday Tuesday Friday

Exercise Dynamic Heavy Exercise Dynamic Heavy

12x60% 2.5 Min 12x60% 2.5 Min

10x65% Rest!! 10x65% Rest!!!

10x70% 10x70%

8x3x50% Bands 85% AMAP

30 Sec. Rest!! 8x2x50% Bands

DB Flys Incline Bench 30 Sec. Rest!!

10x 2.5 Min Rest!10x 2.5 Min 12x60% Hang 8x60% Power

10x 10x Rest!! 10x65% 6x65%

8x 8x 10x70% 6x70%

Work On Form

Thumbs Circuit Stand Shldr Press Explosive Lunges SL Band Squat

8x8x 10x 10x 10x Each Leg

8x8x 8x 10x 8x

8x8x 8x 10x 8x

Depth Push Up Stab. Ball Push up Step Ups Deadlift

10x 10x 8x Each Leg 10x

10x 10x 8x 10x

10x 10x 8x 10x

Bentover Row Lat Pulldown Bicep 1 1/2's Bicep 18's

10x 10x 10x 6x6x6x

10x 10x 10x 6x6x6x

10x 10x 10x 6x6x6x

Negatives Leverage Tricep Glute Ham Goodmornings

2x10 3x10 10x 10x

JM Press Pullover 10x 10x

3x10 3x10 10x 8x

Jammer Ext CalvesSt Ball Push

up3x8

Jam Ext 3x10 Sqt Jp bands 3x8 F/S Lunge 3x8.

Jam Bench 3x8 Quick Feet2x20s Step Ups 3x8 Steps w/ bands

Wall Ball3x10 Sh bnd 3 sets Sh bnd 3 sets Scissor Jmp 3x10

Forearm Rolls 3 setsAb Twist 2 x 10 Quick Feet 2x20s Ab Twist 2 sets

Push Press 3x8 M Ball Twist 3x 15 Lunge 3x8 Cycle Kicks 3x8

Band Combo 3x8Sman Canoe 3x8 Qk ft 20 sec Scissor Jump 3x8

M Ball Wall 3x10 Seat Punch pass3x8 Band Walks 3x Quick Feet2x20s

Jammer Ext. 3x8 Push press 3x8 Box Jumps 3x8 Squat Jmps 3x10

Push Press 3x8 M Ball Wall 3x10 Dead Lift 3x6 Jam Ext 3x10

Plate Catch 3x8 Lat Push Up 3x8 Power Stepup 3x6 Sq Jumps 3x8

1H Plate Ct.3x10 WR Bnd Raise 3x10 Romanian DL 3x8 Cycle Kicks3x10

Pl Ctch PU 3x8 Forearm Rolls 3x QK ft 5x20sec Sqt Jump 3x6

1 hand plt cat Leg Throws 3x10 Qk Feet 5x20 sec Hip Sled 3x8

Lat Push Up 3x8 Sman Canoe 3x8 Box Jumps 3x8 4 sq. Drill x3DB's DB's

Bench Press

Heavy

Bench Dynamic

RB's RB's

OL OL

Upper Back Biceps

Triceps Lower Back/

Hamstrings

WR's WR's

QB's QB's

Squat

Dynamic

Squat

Variation BenchCleans

Shoulders Alt. Leg Lifts

Explosive Push

Up Dead Lifts

DL DL

9-May Upper Body Lower Body

3x10 3x10x10x10

LB's LB's

Week 2 (May 16- 20)MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY










A Skips Warm up/ Mobility A Skips Warm up/ Mobility



Leg Swings 2 sets 15s High Knees w/10 yd sprint Leg Swings 2 sets 15s High Knees w/ 10 yd sprint

30 Yard Bounding Carioca to Sprint

Lift 360 Turns x 2 Lift Bear Crawl to Sprint




Chose 4 Abs (35s Rest) 5 Min Rest In Between Chose 6 Abs (40s rest) First 8 / 35 Sec Rest!

3 sets 35s each exercise OL/DL 60 sec. 2 sets 20s each exercise Last 4 / 45 Sec Rest

Band Stretch LB/TE/K/QB 55 sec. Band Stretch OL/DL 19 sec

DB/RB/WR 50 sec. LB/TE/K/QB 17 sec

110's X 8 DB/RB/WR 15 sec



LB/TE/K/QB 17 sec OL/DL 18 sec

DB/RB/WR 15 sec LB/TE/K/QB 17 sec

Partner Stretch DB/RB/WR 15 sec

Partner Stretch

If you don't have time to do it right, when will you have time to do it over?

- John Wooden

BEAVER FOOTBALL



12x60% 2.5 Min 10x65% 2.5 Min

10x70% Rest!!! 10x70% Rest!!!

8x70% 8x70%

8x3x51% Chains 86% AMAP

30 Sec. Rest!! 8x2x51% Chains

Alt Inc. DB Bench Floor Press 30 Sec. Rest!!

10x 2.5 Min Rest! 10x Fail @ 8x60% Hang 5x60% Power

10x 10x each set!! 8x65% 6x65%

8x 8x 2.5 Min 6x70% 6x70%

6x Rest!!! 6x70%

UOC Combo Devinche Lap Side Lunges Front Squat

8x8x8x 10x 10x 10x

8x8x8x 10x 8x 8x

8x8x8x 8x 8x 8x

Plate Catch PU Depth Push Up St. Leg DL RDL's

10x 10x w/ Plate 8x Stand on Bench8x Each Leg

10x 10x 8x 8x

10x 10x 8x 6x

Lateral Raise Band Row Bicep 12's Hammer Curls

3x10 10x 4x4x4x 10x

Lat Pulldown 10x 4x4x4x 10x

3x10 10x 4x4x4x 10x

JM Press Skull Crusher Towel Curls St. Head Lift

10x 3x10 10x 10x

10x Dips 10x 10x

8x 3x10 10x 8x

Jammer Ext Calves

St Ball Push Jam Ext 3x10 Sqt Jp bands F/S Lunge 3x8.



Forearm Rolls 3 setsAb Twist 2 x 10 Quick Feet 2x20s Ab Twist 2 sets


Band Combo 3x8 Sman Canoe 3x8 Qk ft 20 sec Scissor Jump 3x8




Plate Catch 3x8 Lat Push Up 3x8 Power Stepup Sq Jumps 3x8

1H Plate Ct.3x10 WR Bnd Raise Romanian DL Cycle Kicks3x10


1 hand plt cat 3x8 Leg Throws 3x10 Qk Feet 5x20 Hip Sled 3x8

Lat Push Up 3x8 Sman Canoe 3x8 Box Jumps 3x8 4 sq. Drill x3

DL DL

WR's WR's

DB's DB's

QB's QB's

RB's RB's

OL OL

Triceps Lower Back/

Hamstrings

3x10 3x10x10x10

LB's LB's


Explosive Push

Up Dead Lifts

Upper Back Biceps


Bench Press

Heavy Squat

Bench Dynamic

Dynamic

Squat

Variation BenchCleans

Week 3 (May 23- 27)MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY












Backward Open Door SkipWalking High Knees Backward Open Door Skip Walking High Knees

Leg Swings 2 sets 15s Carioca to Sprint Leg Swings 2 sets 15s Bear crawl to sprint x 2

Barrel Roll Sprint 30 Yard Bounding

Lift 360 Turns Lift R/L Hand Touch Sprint


Agility Agility/Power

Abs 5 Cone A x 4 ( 2 Each Side) Abs 3 Cone F x 4 (2Each side)

Choose 8 abs (45s Rest) 15 sec. rest In between U Abs and Heavy Plate Abs 15 sec. rest In between

3 sets 15s of each exercise 4 Cone B x 4 ( 2 Each Side) 3 sets of each exercise x 12 3 Cone C x 4 L Test (2 ES)

Band Stretch 15 sec. rest In between Band Stretch 15 sec. rest In between

Pro Killers x 3 sets of 20 sec Each 4 Cone H x 4 (2 ES)

1 min rest in between 15 sec. rest In between

5 Cone Sprint B x 6(3Eachside) 4 Cone A x 4 (2 ES)

15 sec. rest In between 15 sec. rest In between

Z Cone Sprint x 4 (2 Each side) Side Sprint Hops 4x10

9 sec. rest inbetween 15 sec. rest 1 Leg/ 2 Leg

20/40/60/80 sequence x4 20/40/60/80 sequence x4

Partner Stretch Partner Strech

It’s not whether you get knocked down; it’s whether you get back up.

-Vince Lombardi

BEAVER FOOTBALL



10x65% 2.5 Min 10x70%2.5 Min

10x70% Rest!! 10x70% Rest!!!

8x74% 8x74%

8x3x52% Bands 8x78% 8x78%

30 Sec. Rest!! 87% AMAP 8x2x52% Bands

Stab. Ball Bench Flat DB Bench 30 Sec. Rest!!

10x 2.5 Min Rest!10x Fail @ 5x60% Hang 6x65% Power

10x 8x each set!! 6x65% 6x70%

8x 8x 2.5 Min 6x70% 6x74%

8x 6x Rest!!! 6x74% 4x78%

Shoulder Circuit Stab ball Sh Press SL Band Squat 45 Lunge

8x8x8x 10x 10x 10x

8x8x8x 8x 10x 10x

8x8x8x 8x 10x 10x

Alt MedBall PU Lateral Push Up Sumo DL Romanian DL

10x 10x 10x 10x Each Leg

10x 10x 10x 8x

8x 10x 8x 8x

Lat Pull Down SA Bentover Row Bicep 18s Concent. Curls

3x10 3x10 6x6x6x 10x

Inverted Row Lat Pulldown 6x6x6x 10x

3x10 10x 6x6x6x 10x

Tricep NegativesLeverage Tricep Glute Hams Goodmornings

10x 10x 10x w/ Partner 10x

10x 10x 8x 10x

8x 10x 8x 8x

Pull ups Calves

Jammer Bench

3x8

Push Press 3x10 Step Ups 3x8 Scissor J's 3x10

BGO's 3x8 4 Square Drill

3x15

Depth Jumps

3x10

Quick Feet2x20s

Shoulder Matrix Wall Ball 3x20sec Plyo. Box 3x20 Sec.Sh Band 3x10

Quick Feet 2x20s Decline Abs 7x7x7 Quick Feet 2x20s Forearm Roll 3x

Jammer Bench 3x8Quick Feet 3x20 sec 4 sq. Drill x3 Cone Hops 2x10

Plyo. Box 3x20 Sec.BGO's 3x8 Step Ups 3x8 Quick Feet5x20s

Flt Bench Pass 3x10Plate Throw 3x10 Dead Lift 3x8 Chain Walks 3x H

St. Punch Pass 3x10Push Press 3x10 Squat Jumps 3x10Flat Bn Pass 3x10

Cone Hops 3x10 Quick Feet

3x20sec

Squat Jumps BGO's 3x8

Push Press 3x10 Jammer Bench

3x8

Push Press Wall Sp 3x15

1H Plate Ct.3x10 T Raise 3x10 Quick Feet 2x20s 1H Plate Ct.3x10

Quick Feet 3x20 4 sq. Drill 3x20 Cone Hops 3x10 Plyo Box 3x20sec

Plyo. Quck Feet

3x20sec.

Plyo. Box 3x20 Wall Sp 3x15

BGO's 3x8 4 SQ Drill 3x15 Squat Jump Dot Drill 3x20s

DL DL

WR's WR's

DB's DB's

QB's QB's

RB's RB's

OL OL

Triceps Lower Back/

Hamstrings

3xAMAP 3x10x10x10

LB's LB's


Explosive

Push Up Dead Lifts

Upper Back Biceps


Bench Press

Heavy Squat

Bench

Dynamic Dynamic

Squat

Variation

Bench Cleans

Week 4 (May 30-June 3)

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAYDynamic Warmup Dynamic Warmup OFF Dynamic Warmup Dynamic Warmup

Forward Lunge Normal Dynamic Warm Up Forward Lunge Normal Dynamic Warm Up

Backward Lunge w/ Twist Lift Backward Lunge w/ Twist Lift

Side Lunge Both Ways Side Lunge Both Ways

Inchworm Warm up/ Mobility Inchworm Warm up/ Mobility

Spiderman Do Dynamic Warm Up Spiderman Do Dynamic Warm Up

Slow Carioca Walking High Knees Slow Carioca Walking High Knees

High Knees High Knees w/10 yd sprint High Knees 30 Yard Bounding x 2

Butt Kicks Carioca to Sprint Butt Kicks 30 Yd Diagonal Bounding x 2

A Skips 360 Turns A Skips Squat Jumps 2x10

B Skips Backward run for 30 yards B Skips Backward run for 30 yards

Open Door Skip Agility Open Door Skip Agility/Power

Leg Swings 2 sets 15s 5 Cone C x 4 ( 2 Each Side) Leg Swings 2 sets 15s 3 Cone A x 4 (2 ES)


Lift 4 Cone C x 4 (2 Each Side) Lift 3 Cone B x 4 L Test (2 ES)


6 Cone A x 4 ( 2 Each Side) 4 Cone F x 4 (2 ES)

Abs 15 sec. rest In between Abs 15 sec. rest In between

Choose 4 abs (35s rest) 5 Cone D x 5 ( 2 Each Side) Choose 4 abs (35s rest) Bag Drills

4 sets 15s each exercise 15 sec. rest In between 3 sets 25s each exercise 1. Back&Forth x 4

Band Stretch Bag Drills- High Knees, Band Stretch 2. 2 in a hole, 4 in a hole x 4

Zig Zags, Shuffle x 4 ( 2 Each Side) 3. Side shuffle x 4 (2 ES)

9 Sec rest In between 9 sec rest!

300's x 3 Zig Zag Hops x 4

5 Min Rest In Between 15 sec. rest In between

OL/DL 60 sec. Scissor Jumps to Sprint 3x10

LB/TE/K/FB 55 sec. 15 sec. rest In between

DB/RB/WR/QB 50 sec. 10/20/40/100's sequence x4


If you don't believe you can win, there is no point in getting out of bed at the end of the

day.

BEAVER FOOTBALL



10x70% 2.5 Min 10x70% 2.5 Min

8x74% Rest!!! 8x74% Rest!!!

8x78% 8x78%

8x3x54% Chains 6x81% 6x81%

30 Sec. Rest!! 88% AMAP 8x2x54% Chains

SA DB Bench Incline Bench 30 Sec. Rest!!

10x 2.5 Min Rest! 10x 2.5 Min 6x70% Hang 8x70% Power

10x w/ Bands 10x Rest!! 6x74% 6x74%

8x 8x 5x78% 6x78%

4x81% 6x81%

Shoulder Matrix Stand Shldr Press Side Lunges Bulgarian Squat

8x8x Each Arm 10x 10x 10x w/ Band

8x8x 8x 10x 8x Each Leg

8x8x 8x 8x 8x

Plate Catch PU Depth Push Up Step Ups St Leg DeadLift

3x10 10x w/ Band 8x Explosive 8x On a Bench

Sus. Chain PU 8x 8x W/ Weight 8x

3x8 8x 8x 6x

Bent Lat Raise Bentover Row Bicep 1 1/2's Insane 7s

10x 3x10 10x 3 Sets

10x Dips 10x With Partner

8x 3x10 10x

JM Press Skull Crusher Hamstring Curls St Leg DeadLift

10x 3x10 10x on Leg Ext 10x

10x 6 Point PU 8x Machine 10x

8x 3x8 8x 8x

Jammer Ext Calves

Plate Throw 3x10 Jammer Bn 3x10 Band Jumps 2x8 Squat J's 3x10

4 sq drill 3x15 Quick Feet 5x20s Cone Hops 3x10 Ladders 3x

Wall Ball3x20sec Quick Feet 5x20s Sh Band 3x Plyo Box 3x20s

Forearm Roll 3x Bar Catch 3xAMAP Quick Feet 2x20s Decline Abs 7x7x

Forearm Roll 3x BGO's 3x10 Wall Sprints 3x15sDepth Jumps 3x8

Ladders 3x Jammer Bn 3x10 Quick Feet 5x20s Cone Hops 3x8

Plate Throw 3x10 Seat Punch pass3x8 Chain Walks 3x Quick Feet2x20s

Ladders 3x Leg Swings 3x12 Box Jumps 3x8 BGO's 3x10

St Punch

Pass3x10

Quick Feet 3x20sec Band Jumps 3x6 Wall Spt 3x15s

1 Arm Jam 3x8 Jammer Bn 3x10 Push Press 3x6 Sq Jumps 3x8

Jammer Bench3x10 Forearm Rolls3x Depth Jumps 3x8 Scissor J's 3x8

Ladders 3x Band Raise3x10 Quick Feet 5x20s Dot Drill 3x15s

1H Plate Ct. 3x8 Leg Swings 3x12 Quick Feet 5x20s Hip Sled 3x8

Quick feet 20 sec Jammer Bn 3x10 Box Jumps 3x8 4 sq. Drill x3

DL DL

WR's WR's

DB's DB's

QB's QB's

RB's RB's

OL OL

Triceps Lower Back

3x10 3x10x10x10

LB's LB's


Explosive Push

Up Dead Lifts

Upper Back Biceps


Bench Press

Heavy Squat

Bench

Dynamic Dynamic

Squat

Variation

Bench Cleans

**Week 5 (June 6- June 10)**MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY



Backward Lunge w/ Twist Backward Lunge w/ Twist Lift

Side Lunge Both Ways Lift Side Lunge Both Ways

Inchworm Inchworm Warm up/ Mobility

Spiderman Warm up/ Mobility Spiderman Do Dynamic Warm Up

Slow Carioca Do Dynamic Warm Up Slow Carioca Walking High Knees

High Knees Walking High Knees High Knees 30 Yard Bounding x 2

Butt Kicks High Knees w/10 yd sprint Butt Kicks 30 Yd Diagonal Bounding x 2

A Skips Carioca to Sprint A Skips Squat Jumps 2x10

B Skips 360 Turns B Skips Backward run for 30 yards

Open Door Skip Backward run for 30 yards Open Door Skip Power

Leg Swings 2 sets 15s Agility/Power Leg Swings 2 sets 15s Bags ( Rest 9 sec.)

3 Cone D ( 2 Each Side) 1. Lateral 2 Leg Hops x 4

Lift 15 Sec rest in between Lift 2. Gaunlet x 4

4 Cone B ( 2 Each Side) 3. 1 Leg Pops x4

15 Sec rest in between 4. Side Sprint Hops x 4 (1 bag)

Abs QK feet to sprint x 3 (Bunny hops, Carioca) Abs Jumps

Choose 5 Different Abs 20 Sec rest in between Choose 6 Different Abs 1. Knee Tucks 3x10 Touches

2 Sets 25 Sec Each Power Skipping (Rest 9 sec.) 3 Sets 15 Sec. Each 2. Scissor 3x10 Touches

Band Stretch 1. Height x 4 Band Stretch 3. Lateral Bounding 3x10 Touches

2. Distance x 4 Hops

3. Height & Distance x 4 1. Power Hops for Distance x4

Alt Leg Bounding ( rest 9s) 10 Yards. 15 Sec Rest

1. Height x 4 2. Cone Hops ( 2 Leg & 1 Leg)

2. Distance x 4 Front to Back 4x10

3. Height & Distance x 4 Side to Side 4 x10

10/20/40/100's sequence x4 15 sec rest in between


Run Beaver Run and

Report Times to

Coach Haug By

Friday!!!!

Build up your weaknesses until they become your strong points.

-Knute Rockne

BEAVER FOOTBALL



8x74% 2.5 Min 8x70% 2.5 Min

8x78% Rest!!! 8x74% Rest!!!

8x81% 8x78%

8x3x55% Bands 6x84% 6x81%

30 Sec. Rest!! 8x2x55%

Floor Press Alt Inc. DB Bench 30 Sec. Rest!!

8x 2.5 Min 8x 2.5 Min 5x78% Hang 5x74% Power

8x Rest!! 8x Rest!! 5x81% 5x78%

6x 6x 4x84% 5x81%

4x84% 4x84%

Devinche Lap Shoulder Circuit Side Lunges RDL's

3x8 8x8x8x 10x 10x Each Leg

Plate Throw 8x8x8x 10x 8x

3x8 8x8x8x 8x 8x

Lateral Push Up Depth Push Up Power Step Ups St Leg DeadLift

8x 8x w/ Band and 8x w/ DB's 8x Each Leg

8x 8x Plate 8x 8x

8x 6x 8x 6x

Band Row SA Bentover Row Bicep 18s St. Bar Curl

3x10 3x10 6x6x6x 10x

Lat Pulldown Dips 6x6x6x 10x

3x10 3xAMAP 6x6x6x 8x

Skull Crusher JM Press Towel Curls St Ball Head Lift

3x10 10x 10x 10x

6 Point PU 8x 8x 10x

3x10 8x 8x 8x

Pull ups Calves

St Ball Push Jam Ext 3x10 Sqt Jp bands 3x8 F/S Lunge 3x8.



Forearm Rolls 3 sets Ab Twist 2 x 10 Quick Feet 2x20s Ab Twist 2 sets






Plate Catch 3x8 Lat Push Up 3x8 Power Stepup

3x6

Sq Jumps 3x8



1 hand plt cat 3x8 Leg Throws 3x10 Qk Feet 5x20 sec Hip Sled 3x8


DL DL

WR's WR's

DB's DB's

QB's QB's

RB's RB's

OL OL

Triceps Lower Back

3x10 3x10x10x10

LB's LB's


Explosive Push

Up Dead Lifts

Upper Back Biceps

6-Jun Upper Body Lower Body

Bench Press

Heavy Squat

Bench

Dynamic Dynamic

Squat

Variation

Bench Cleans

WEEK 6 (June 13-June 17)MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY








High Knees Walking High Knees High Knees Bear crawl to sprint x 2

Butt Kicks High Knees w/10 yd sprint Butt Kicks 30 Yard Bounding

A Skips Carioca to Sprint A Skips R/L Hand Touch Sprint

B Skips 360 Turns B Skips Wall Sprint 2x30sec



3 Cone H ( 2 Each Side) 1. Lateral 2 Leg Hops x 4


4 Cone H ( 2 Each Side) 3. 1 Leg Pops x4


Abs 5 Cone C ( 2 Each Side) Abs Jumps (15s Rest)






Cones (9 sec Rest) 10 Yards. 15 Sec Rest

1. Cone Hops F/B L/R 2. Cone Hops ( 2 Leg & 1 Leg)

6x10 (3 Each Side) Star Cone x 4 2 Legs sprint 10

2. Z Cone Hops x6 Star Cone x 4 1 Leg sprint 10



If you can believe it, the mind can achieve it.

-Ronnie Lott

**BEAVER FOOTBALL**



8x78% 2.5 Min 8x78% 2.5 Min

8x81% Rest!!! 8x81% Rest!!!

6x84% 6x84%

8x3x56% Chains 6x87% 6x84%


Floor Press Incline CG Bench 30 Sec. Rest!!


8x Fail at Each Set 8x Rest!! 5x81% 5x79%

8x 8x 4x84% 4x82%

4x84% 4x82%

Thumbs Circuit Stand Shldr Press 45 Lunge RDL's

8x8x 3x8 10x 10x Each Leg

8x8x Power Shrugs 10x 8x

8x8x 3x8 8x 8x

Plate Catch PU Depth Push Up SL Band Squat St Leg DeadLift

10x 10x w/ Band 8x 8x Each Leg

8x 8x 8x 8x

8x 8x 8x 6x

Man. Rear Delt Bentover Row Bicep 1 1/2's Hammer Curls

10x w/ Partner 10x w/ Bar 10x 10x

10x 8x 8x 10x

8x 8x 8x 8x

Tricep Negatives Leverage Tricep Goodmornings Partner Glute

3x8 10x 10x 8x

Dips 8x 8x 8x

3x8 8x 8x 6x

Jammer Ext Calves

Jammer Bench Push Press 3x10 Step Ups 3x8 Scissor J's 3x10


3x15

Depth Jumps

3x10

Quick Feet2x20s

Shoulder Matrix Wall Ball 3x20sec Plyo. Box 3x20 Sec. Sh Band 3x10




Flt Bench Pass 3x10 Plate Throw 3x10 Dead Lift 3x8 Chain Walks 3x H

St. Punch Pass 3x10 Push Press 3x10 Squat Jumps 3x10 Flat Bn Pass 3x10

Cone Hops 3x10 Quick Feet 3x20sec Squat Jumps BGO's 3x8

Push Press 3x10 Jammer Bench 3x8 Push Press 3x10 Wall Sp 3x15


Quick Feet 3x20

sec4 sq. Drill 3x20 sec. Cone Hops 3x10 Plyo Box 3x20sec

Plyo.

Box3x20Sec.

Quck Feet 3x20sec. Plyo. Box 3x20

Sec.

Wall Sp 3x15

BGO's 3x8 4 SQ Drill 3x15 Squat Jump 3x10 Dot Drill 3x20s

DL DL

WR's WR's

DB's DB's

QB's QB's

RB's RB's

OL OL

Triceps Lower Back

3x8 3x10x10x10

LB's LB's


Explosive Push

Up Dead Lifts

Upper Back Biceps


Bench Press

Heavy Squat

Bench

Dynamic Dynamic

Squat

Variation

Bench Cleans

Report Max's to Coach Haug [email protected]

**Week 7 (June 20- June 24)**




Side Lunge Both Ways Side Lunge Both Ways Side Lunge Both Ways Side Lunge Both Ways









Leg Swings 2 sets 15s High Knees w/10 yd sprint Leg Swings 2 sets 15s Knee Tuck to Sprint 10x

30 Yard Bounding 30 Yard Bounding

Lift 360 Turns Lift 360 Turns




Chose 5 Abs (35s rest) 5 Min Rest In Between Chose 6 Abs (35s rest) First 8. 35 Sec Rest!

3 sets at 25s each exercise OL/DL 60 sec. 3 sets at 20s each exercise Last 4 45 Sec Rest

Band Stretch LB/TE/K/FB 55 sec. Band Stretch OL/DL 19 sec

DB/RB/WR/QB 50 sec. LB/TE/K/FB 17 sec

110's X 9 DB/RB/WR/QB 15 sec



LB/TE/K/FB 17 sec OL/DL 18 sec

DB/RB/WR/QB15 sec LB/TE/K/FB 17 sec

Partner Strech DB/RB/WR/QB 15 sec

Partner Strech

Run Beaver Run and

Report Times to Coach

Haug By Friday!!!!

We are what we repeatedly do. Excellence, therefore, is not an act but a habit.

-Aristotle

***BEAVER FOOTBALL***



8x78% 2.5 Min 8x78% 2.5 Min

8x81% Rest!!! 8x81% Rest!!!

6x84% 6x84%

8x3x50% Bands 6x87% 6x84%


Stab Ball Bench Close Grp Bench 30 Sec. Rest!!

10x 2.5 Min Rest! 10x 2.5 Min No Clean 5x78% Power

10x w/ Bands 10x Rest!! 4x81%

8x 8x 4x84%

4x84%

Shoulder Matrix Plate Throw Front Squat Step Ups

8x8x8x 3x10 10x 10x Each Leg

8x8x8x UOC Combo 10x 8x

8x8x8x 3x8x8x8 8x 8x

Alt Med Ball PU Plate Catch PU SL Band Squat Deadlift

10x 10x w/ Band 8x 8x Each Leg

8x 8x 8x 8x

8x 8x 8x 6x

Bentover Lat Raise Bentover Row Bicep 12's Concent. Curls

10x 10x 4x4x4x 10x

10x 8x 4x4x4x 10x

8x 8x 4x4x4x 8x

JM Press Pullover Staball HeadLift Partner Glute

3x10 3x10 10x Hold 3 Sec! 8x

Dips Tricep Negatives 10x 8x

3xAMAP 3x8 10x 6x

Jammer Ext Abduction










Plate Catch 3x8 Lat Push Up 3x8 Power Stepup Sq Jumps 3x8





DL DL

WR's WR's

DB's DB's

QB's QB's

RB's RB's

OL OL

Triceps Lower Back

3x10 3x10 w/ Mini Band

LB's LB's


Explosive Push

Up Dead Lifts

Upper Back Biceps


Bench Press

Heavy Squat

Bench

Dynamic Dynamic

Squat

Variation

Bench Cleans

USE NEW %'s

Week 8 (June 27- July 1)










A Skips Warm up/ Mobility A Skips Warm up/ Mobility



Leg Swings 2 sets 15s High Knees w/10 yd sprint Leg Swings 2 sets 15s High Knees w/ 10 yd sprint

30 Yard Bounding Carioca to Sprint

Lift 360 Turns x 2 Lift Bear Crawl to Sprint

Backward run for 30 yards Wall Sprints 2x30 sec.

Agility/Conditioning Agility/Conditioning

Abs Sprint Workout Abs Agility

Chose 4 Abs (35s Rest) 80/60/40’s x 4 Chose 6 Abs (40s rest) 1. 40 Yard Shuttle x 4

3 sets 35s each exercise Rest times in Program 2 sets 20s each exercise 21 second rest.

Band Stretch 20/40/60/80’s Band Stretch 2. 3 cone C x4 (2 ES)

Rest times in Program 15 sec. Rest

Agility 3. 4 Cone A x4 (2ES)

1. Zig Zag Quick Feet 15 Sec. Rest

2. Z Pattern Run 4. Pro Agility x6 (3 ES)

3. Squrim 9 sec. Rest

15 sec Rest in between 10/20/40/100's sequence x6

Pro Killers x3 1 min Rest in between Rest in the program

Partner Stretch Partner Stretch

Our greatest glory is not in never falling but in rising every time we fall.

Confucius

BEAVER FOOTBALL



8x78% 2.5 Min 8x78% 2.5 Min

8x81% Rest!!! 8x81% Rest!!!

6x84% 6x84%

8x3x51% Chains 6x87% 5x87%

30 Sec. Rest!! AMAP 92% 8x2x51% Chains

Alt DB Bench Floor Press Bench 30 Sec. Rest!!



8x 8x 4x84% 4x84%

3x87% 3x87%

Shoulder Circuit UOC Combo Romanian DL Front Squat

8x8x8x 8x8x8x 8x 3x8

8x8x8x 8x8x8x 8x Split V Band

8x8x8x 8x8x8x 8x 3x8

Lateral Push Up Depth Push Up SL Band Squat Sumo DL

10x 10x w/ Band 8x Each Leg 8x

8x 8x & Plate 8x 8x

8x 8x 8x 6x

Inverted Row Band Row Bicep 18's Insane 7's

3x10 10x 6x6x6x W/ Partner

SA Bentover Row 8x 6x6x6x 3 Sets

3x8 8x 6x6x6x

Leverage Negatives Good Mornings Towel Curls

10x 10x 10x 10x

10x 8x 10x 10x

8x 8x 10x 10x

Jammer Ext Calves



3x15

Depth Jumps

3x10

Quick Feet2x20s







Cone Hops 3x10 Quick Feet 3x20sec Squat Jumps

3x10

BGO's 3x8



Quick Feet 3x20

sec4 sq. Drill 3x20 sec. Cone Hops 3x10 Plyo Box 3x20sec

Plyo.

Box3x20Sec.

Quck Feet 3x20sec. Plyo. Box 3x20

Sec.

Wall Sp 3x15


DL DL

WR's WR's

DB's DB's

QB's QB's

RB's RB's

OL OL

Triceps Lower Back

3x10 3x10x10x10

LB's LB's


Explosive Push

Up Dead Lifts

Upper Back Biceps


Bench Press

Heavy Squat

Bench

Dynamic Dynamic

Squat

Variation

Bench Cleans

**Week 9 (July 4-July 8)**












Backward Open Door SkipWalking High Knees Backward Open Door Skip Walking High Knees

Leg Swings 2 sets 15s Carioca to Sprint Leg Swings 2 sets 15s Bear crawl to sprint x 2

Barrel Roll Sprint 30 Yard Bounding

Lift 360 Turns Lift R/L Hand Touch Sprint


Agility Agility/Power

Abs 5 Cone A x 4 ( 2 Each Side) Abs 3 Cone F x 4 (2Each side)

Choose 8 abs (45s Rest) 15 sec. rest In between U Abs and Heavy Plate Abs 15 sec. rest In between

3 sets 15s of each exercise 4 Cone B x 4 ( 2 Each Side) 3 sets of each exercise x 12 3 Cone C x 4 L Test (2 ES)

Band Stretch 15 sec. rest In between Band Stretch 15 sec. rest In between

6 Cone C x 6 (2 Each Side) 4 Cone H x 4 (2 ES)


5 Cone Sprint B x 6(3ES) 4 Cone A x 4 (2 ES)


Z Cone Sprint x 4 (2 ES) Side Sprint Hops 4x10

9 sec. rest inbetween 15 sec. rest 1 Leg/ 2 Leg

20/40/60/80 sequence x6 20/40/60/80 sequence x6


Run Beaver Run and

Report Times to Coach

Haug By Friday!!!!

''Don't quit. Suffer now and live the rest of your life as a champion.''

Mahummad Ali

BEAVER FOOTBALL



8x81% 2.5 Min 6x81% 2.5 Min

8x84% Rest!! 6x84% Rest!!!

6x87% 5x87%

8x3x53% Bands 4x87% 5x87%


Stabball DB Press Pin Press 30 Sec. Rest!!


8x 6x Rest!! 4x84% 4x84%

8x 6x HEAVY!! 4x84% 4x84%

4x87% 4x87%

Devinche Lap St Shoulder Press Lunge Bulgarian Squat

3x8 10x Bar 10x Explosive 10x Each Leg

Power Shrugs 8x 10x 8x w/ Band

3x8 8x 8x 8x

Plate Catch PU Alt Med Ball PU SL Band Squat Deadlift


8x 8x 8x 8x

8x 8x 8x 6x

Man. Rear Delt SA Bentover Row Bicep 1 1/2's Strip Curls

3x10 3x10 10x 10x

Lat Pulldown Inverted Row 10x 10x

3x8 3x8 10x 8x

JM Press Skull crusher Staball Headlift Partner Glute

10x 3x10 10x Hold 3 Sec!! 8x

10x Pullover 10x 8x

8x 3x8 10x 6x

Jammer Ext Calves











3x6

Sq Jumps 3x8





DL DL

WR's WR's

DB's DB's

QB's QB's

RB's RB's

OL OL

Triceps Lower Back

3x10 3x10x10x10

LB's LB's


Explosive Push

Up Dead Lifts

Upper Back Biceps

4-Jul Upper Body Lower Body

Bench Press

Heavy Squat

Bench

Dynamic Dynamic

Squat

Variation

Bench Cleans

Week 10 (July 11- July 15)



Backward Lunge w/ Twist Lift Backward Lunge w/ Twist Lift

Side Lunge Both Ways Side Lunge Both Ways

Inchworm Warm up/ Mobility Inchworm Warm up/ Mobility

Spiderman Do Dynamic Warm Up Spiderman Do Dynamic Warm Up

Slow Carioca Walking High Knees Slow Carioca Walking High Knees

High Knees High Knees w/10 yd sprint High Knees 30 Yard Bounding x 2

Butt Kicks Carioca to Sprint Butt Kicks 30 Yd Diagonal Bounding x 2

A Skips 360 Turns A Skips Squat Jumps 2x10

B Skips Backward run for 30 yards B Skips Backward run for 30 yards

Open Door Skip Agility Open Door Skip Agility/Power

Leg Swings 2 sets 15s 5 Cone C x 4 ( 2 Each Side) Leg Swings 2 sets 15s 3 Cone A x 4 (2 ES)


Lift 4 Cone C x 4 (2 Each Side) Lift 3 Cone B x 4 L Test (2 ES)


6 Cone A x 4 ( 2 Each Side) 4 Cone F x 4 (2 ES)

Abs 15 sec. rest In between Abs 15 sec. rest In between

Choose 4 abs (35s rest) 5 Cone D x 5 ( 2 Each Side) Choose 4 abs (35s rest) Bag Drills

4 sets 15s each exercise 15 sec. rest In between 3 sets 25s each exercise 1. Back&Forth x 4

Band Stretch Bag Drills- High Knees, Band Stretch 2. 2 in a hole, 4 in a hole x 4

Zig Zags, Shuffle x 4 ( 2 Each Side) 3. Side shuffle x 4 (2 ES)

9 Sec rest In between 9 sec rest!

300's x 3 Zig Zag Hops x 4

5 Min Rest In Between 15 sec. rest In between

OL/DL 60 sec. Scissor Jumps to Sprint 3x10

LB/TE/K/FB 55 sec. 15 sec. rest In between

DB/RB/WR/QB 50 sec. 10/20/40/100's sequence x4


There’s only one way to succeed in anything, and that is to give it everything.

-Vince Lombardi

BEAVER FOOTBALL



6x84% 2.5 Min 6x84% 2.5 Min

6X87% Rest!!! 6x87% Rest!!!

4x90% 4x90%

8x3x53% Chains 4x90% 4x90%


Incline DB Bench Floor Press 30 Sec. Rest!!



8x 8x w/ BAR 4x87% 4x87%

3x90% 3x90%

Shoulder Matrix Stball DB Press Step Ups RDL's

8x 10x 8x Explosive 8x Each Leg


8x 8x 8x 8x

Fish Push Up Depth Push Up SL Band Squat Sumo DL

10x 10x w/ Band & 8x Each Leg 8x

8x 8x Plate 8x 8x

8x 8x 8x 6x

Cable Row Inverted Row Bicep 18's EZ Bar Curl

3x8 3x10 6x6x6x 10x

Bentover Lat RaisePullover 6x6x6x 10x

3x8 3x8 6x6x6x 8x

JM Press Skull crusher Good Morning St Leg DL

3x10 10x 10x Hold 3 Sec!! 3x8

6 Point PU 8x 10x Towel Curls

3x8 8x 10x 3x10

Pull ups Calves



3x15

Depth Jumps

3x10

Quick Feet2x20s







Cone Hops 3x10 Quick Feet 3x20sec Squat Jumps

3x10

BGO's 3x8



Quick Feet 3x20

sec

4 sq. Drill 3x20 sec. Cone Hops 3x10 Plyo Box 3x20sec

Plyo. Quck Feet 3x20sec. Plyo. Box 3x20 Wall Sp 3x15


DL DL

WR's WR's

DB's DB's

QB's QB's

RB's RB's

OL OL

Triceps Lower Back

3xAMAP 3x10x10x10

LB's LB's


Explosive Push

Up Dead Lifts

Upper Back Biceps


Bench Press

Heavy Squat

Bench

Dynamic Dynamic

Squat

Variation

Bench Cleans

Week 11 ( July 18- July 22)








High Knees Walking High Knees High Knees 30 Yard Bounding x 2

Butt Kicks High Knees w/10 yd sprint Butt Kicks 30 Yd Diagonal Bounding x 2

A Skips Carioca to Sprint A Skips Squat Jumps 2x10

B Skips 360 Turns B Skips Backward run for 30 yards



3 Cone D ( 2 Each Side) 1. Lateral 2 Leg Hops x 4


4 Cone B ( 2 Each Side) 3. 1 Leg Pops x4


Abs 5 Cone A ( 2 Each Side) Abs Jumps






Alt Leg Bounding ( rest 9s) 10 Yards. 15 Sec Rest

1. Height x 4 2. Cone Hops ( 2 Leg & 1 Leg)

2. Distance x 4 Front to Back 4x10

3. Height & Distance x 4 Side to Side 4 x10



"Most just look up at the stars, a champion climbs up a mountain and grabs one."-

HJB

BEAVER FOOTBALL



6x84% 2.5 Min 6x84% 2.5 Min

6X87% Rest!!! 6x87% Rest!!!

4x90% 4x90%

8x3x54% Bands 3x91% 3x91%


CG Bench Alt DB Bench 30 Sec. Rest!!


8x 8x Rest!! 4x84% 4x84%

8x 6x 4x84% 4x84%

4x87% 4x87%

Band T Raise UOC Combo Romanian DL 45 Lunge

8x 10x Bar 8x 3x10

8x 8x 8x Split V Band

8x 8x 8x 3x8

Plate Catch PU Depth Push up SL Band Squat Deadlift

10x 10x w/ bands 8x Each Leg 8x

8x 8x 8x 8x

8x 8x 8x 6x

Bent Lat Raise Inverted Row Bicep 1 1/2's Hammer Curls

10x 3x10 8x 10x

10x Man Rear Delt 8x 10x

8x 3x8 8x 8x

Leverage Skull Crusher Goodmornings Partner Glute

10x 10x 10x Hold 3 Sec!! 8x

Dips 8x 10x 8x

3xAMAP 8x 10x 6x

Lat Pulldown Abduction

St Ball Push

up3x8

Jam Ext 3x10 Sqt Jp bands

3x8

F/S Lunge 3x8.










3x6

Sq Jumps 3x8



1 hand plt cat 3x8 Leg Throws 3x10 Qk Feet 5x20

sec

Hip Sled 3x8


DL DL

WR's WR's

DB's DB's

QB's QB's

RB's RB's

OL OL

Triceps Lower Back

3x10 3x10 w/ Mini Band

LB's LB's


Explosive Push

Up Dead Lifts

Upper Back Biceps


Bench Press

Heavy Squat

Bench

Dynamic Dynamic

Squat

Variation

Bench Cleans

Week 12 (July 25- July 29)








High Knees Walking High Knees High Knees Bear crawl to sprint x 2

Butt Kicks High Knees w/10 yd sprint Butt Kicks 30 Yard Bounding

A Skips Carioca to Sprint A Skips R/L Hand Touch Sprint

B Skips 360 Turns B Skips Wall Sprint 2x30sec



3 Cone H ( 2 Each Side) 1. Lateral 2 Leg Hops x 4


4 Cone H ( 2 Each Side) 3. 1 Leg Pops x4


Abs 5 Cone C ( 2 Each Side) Abs Jumps (15s Rest)






Cones (9 sec Rest) 10 Yards. 15 Sec Rest

1. Cone Hops F/B L/R 2. Cone Hops ( 2 Leg & 1 Leg)

6x10 (3 Each Side) Star Cone x 4 2 Legs sprint 10

2. Z Cone Hops x6 Star Cone x 4 1 Leg sprint 10



You Must Be An ACTIVE Particpant In Your Own Survival

BEAVER FOOTBALL



6x84% 2.5 Min 6x87% 2.5 Min

6X90% Rest!!! 5x90% Rest!!!

4x90% 4x91%

8x3x58% Chains 3x91% 3x91%


Alt stb DB Bench Floor Press 30 Sec. Rest!!


8x w/ BAND 8x Rest!! 4x87% 4x87%

8x 6x BAR! 3x90% 3x90%

3x91% 3x91%

Shoulder Matrix St Shoulder Press Power Step Ups RDL's

8x 3x8 10x w/ DB's 10x Each Leg

8x Power Shrugs 10x 8x

8x 3x8 8x 8x

Sus Chain PU Alt Med Ball PU SL Band Squat ST Leg DL


8x 8x 8x 8x

8x 8x 8x 6x

Band Row Bentover Row Bicep 18's Insane 7's

3x10 10x 6x6x6x 10x

Man Rear Delt 8x 6x6x6x 10x

3x8 8x 6x6x6x 8x

Negatives JM Press Staball head lift Partner Glute

3x10 3x10 10x Hold 3 Sec!! 8x

Dips 6 Point PU 10x 8x

3xAMAP 3x8 10x 6x

Jammer Ext Calves

Plate Throw 3x10 Jammer Bn 3x10 Band Jumps 2x8 Squat J's 3x10

4 sq drill 3x15 Quick Feet 5x20s Cone Hops

3x10

Ladders 3x

Wall Ball3x20sec Quick Feet 5x20s Sh Band 3x Plyo Box 3x20s

Forearm Roll 3x Bar Catch 3xAMAP Quick Feet 2x20s Dec Abs 7x7x

Forearm Roll 3x BGO's 3x10 Wall Sprints 3x15sDepth Jmps3x8

Ladders 3x Jammer Bn 3x10 Quick Feet 5x20sCone Hops 3x8

Plate Throw 3x10 Seat Punch pass3x8 Chain Walks 3x Quick Feet2x20s

Ladders 3x Leg Swings 3x12 Box Jumps 3x8 BGO's 3x10

St Punch

Pass3x10

Quick Feet 3x20sec Band Jumps 3x6 Wall Spt 3x15s

1 Arm Jam 3x8 Jammer Bn 3x10 Push Press 3x6 Sq Jumps 3x8

Jammer Bench3x10 Forearm Rolls3x Depth Jumps 3x8 Scissor J's 3x8

Ladders 3x Band Raise3x10 Quick Feet 5x20s Dot Drill 3x15s

1H Plate Ct. 3x8 Leg Swings 3x12 Quick Feet

5x20s

Hip Sled 3x8

Quick feet 20 sec Jammer Bn 3x10 Box Jumps 3x8 4 sq. Drill x3

DL DL

WR's WR's

DB's DB's

QB's QB's

RB's RB's

OL OL

Triceps Lower Back

3x10 3x10x10x10

LB's LB's


Explosive Push

Up Dead Lifts

Upper Back Biceps


Bench Press

Heavy Squat

Bench

Dynamic Dynamic

Squat

Variation

Bench Cleans

IV.

Percentage Charts

max 35% 40% 45% 50% 55% 60% 65% 70% 74% 78% 81% 84% 87% 90% 91% max100 35 40 45 50 55 60 65 70 74 78 81 84 87 90 91 100105 37 42 47 53 58 63 68 74 78 82 85 88 91 95 96 105110 39 44 50 55 61 66 72 77 81 86 89 92 96 99 100 110115 40 46 52 58 63 69 75 81 85 90 93 97 100 104 105 115120 42 48 54 60 66 72 78 84 89 94 97 101 104 108 109 120125 44 50 56 63 69 75 81 88 93 98 101 105 109 113 114 125130 46 52 59 65 72 78 85 91 96 101 105 109 113 117 118 130135 47 54 61 68 74 81 88 95 100 105 109 113 117 122 123 135140 49 56 63 70 77 84 91 98 104 109 113 118 122 126 127 140145 51 58 65 73 80 87 94 102 107 113 117 122 126 131 132 145150 53 60 68 75 83 90 98 105 111 117 122 126 131 135 137 150155 54 62 70 78 85 93 101 109 115 121 126 130 135 140 141 155160 56 64 72 80 88 96 104 112 118 125 130 134 139 144 146 160165 58 66 74 83 91 99 107 116 122 129 134 139 144 149 150 165170 60 68 77 85 94 102 111 119 126 133 138 143 148 153 155 170175 61 70 79 88 96 105 114 123 130 137 142 147 152 158 159 175180 63 72 81 90 99 108 117 126 133 140 146 151 157 162 164 180185 65 74 83 93 102 111 120 130 137 144 150 155 161 167 168 185190 67 76 86 95 105 114 124 133 141 148 154 160 165 171 173 190195 68 78 88 98 107 117 127 137 144 152 158 164 170 176 177 195200 70 80 90 100 110 120 130 140 148 156 162 168 174 180 182 200205 72 82 92 103 113 123 133 144 152 160 166 172 178 185 187 205210 74 84 95 105 116 126 137 147 155 164 170 176 183 189 191 210215 75 86 97 108 118 129 140 151 159 168 174 181 187 194 196 215220 77 88 99 110 121 132 143 154 163 172 178 185 191 198 200 220225 79 90 101 113 124 135 146 158 167 176 182 189 196 203 205 225230 81 92 104 115 127 138 150 161 170 179 186 193 200 207 209 230235 82 94 106 118 129 141 153 165 174 183 190 197 204 212 214 235240 84 96 108 120 132 144 156 168 178 187 194 202 209 216 218 240245 86 98 110 123 135 147 159 172 181 191 198 206 213 221 223 245250 88 100 113 125 138 150 163 175 185 195 203 210 218 225 228 250255 89 102 115 128 140 153 166 179 189 199 207 214 222 230 232 255260 91 104 117 130 143 156 169 182 192 203 211 218 226 234 237 260265 93 106 119 133 146 159 172 186 196 207 215 223 231 239 241 265

35% 40% 45% 50% 55% 60% 65% 70% 74% 78% 81% 84% 87% 90% 91%

max 35% 40% 45% 50% 55% 60% 65% 70% 74% 78% 81% 84% 87% 90% 91% max270 95 54 122 135 149 162 176 189 200 211 219 227 235 243 246 270275 96 110 124 138 151 165 179 193 204 215 223 231 239 248 250 275280 98 112 126 140 154 168 182 196 207 218 227 235 244 252 255 280285 100 114 128 143 157 171 185 200 211 222 231 239 248 257 259 285290 102 116 131 145 160 174 189 203 215 226 235 244 252 261 264 290295 103 118 133 148 162 177 192 207 218 230 239 248 257 266 268 295300 105 120 135 150 165 180 195 210 222 234 243 252 261 270 273 300305 107 122 137 153 168 183 198 214 226 238 247 256 265 275 278 305310 109 124 140 155 171 186 202 217 229 242 251 260 270 279 282 310315 110 126 142 158 173 189 205 221 233 246 255 265 274 284 287 315320 112 128 144 160 176 192 208 224 237 250 259 269 278 288 291 320325 114 130 146 163 179 195 211 228 241 254 263 273 283 293 296 325330 116 132 149 165 182 198 215 231 244 257 267 277 287 297 300 330335 117 134 151 168 184 201 218 235 248 261 271 281 291 302 305 335340 119 136 153 170 187 204 221 238 252 265 275 286 296 306 309 340345 121 138 155 173 190 207 224 242 255 269 279 290 300 311 314 345350 123 140 158 175 193 210 228 245 259 273 284 294 305 315 319 350355 124 142 160 178 195 213 231 249 263 277 288 298 309 320 323 355360 126 144 162 180 198 216 234 252 266 281 292 302 313 324 328 360365 128 146 164 183 201 219 237 256 270 285 296 307 318 329 332 365370 130 148 167 185 204 222 241 259 274 289 300 311 322 333 337 370375 131 150 169 188 206 225 244 263 278 293 304 315 326 338 341 375380 133 152 171 190 209 228 247 266 281 296 308 319 331 342 346 380385 135 154 173 193 212 231 250 270 285 300 312 323 335 347 350 385390 137 156 176 195 215 234 254 273 289 304 316 328 339 351 355 390395 138 158 178 198 217 237 257 277 292 308 320 332 344 356 359 395400 140 160 180 200 220 240 260 280 296 312 324 336 348 360 364 400405 142 162 182 203 223 243 263 284 300 316 328 340 352 365 369 405410 144 164 185 205 226 246 267 287 303 320 332 344 357 369 373 410415 145 166 187 208 228 249 270 291 307 324 336 349 361 374 378 415420 147 168 189 210 231 252 273 294 311 328 340 353 365 378 382 420425 149 170 191 213 234 255 276 298 315 332 344 357 370 383 387 425430 151 172 194 215 237 258 280 301 318 335 348 361 374 387 391 430435 152 174 196 218 239 261 283 305 322 339 352 365 378 392 396 435

35% 40% 45% 50% 55% 60% 65% 70% 74% 78% 81% 84% 87% 90% 91%

max 35% 40% 45% 50% 55% 60% 65% 70% 74% 78% 81% 84% 87% 90% 91% max440 154 54 198 220 242 264 286 308 326 343 356 370 383 396 400 440445 156 178 200 223 245 267 289 312 329 347 360 374 387 401 405 445450 158 180 203 225 248 270 293 315 333 351 365 378 392 405 410 450455 159 182 205 228 250 273 296 319 337 355 369 382 396 410 414 455460 161 184 207 230 253 276 299 322 340 359 373 386 400 414 419 460465 163 186 209 233 256 279 302 326 344 363 377 391 405 419 423 465470 165 188 212 235 259 282 306 329 348 367 381 395 409 423 428 470475 166 190 214 238 261 285 309 333 352 371 385 399 413 428 432 475480 168 192 216 240 264 288 312 336 355 374 389 403 418 432 437 480485 170 194 218 243 267 291 315 340 359 378 393 407 422 437 441 485490 172 196 221 245 270 294 319 343 363 382 397 412 426 441 446 490495 173 198 223 248 272 297 322 347 366 386 401 416 431 446 450 495500 175 200 225 250 275 300 325 350 370 390 405 420 435 450 455 500505 177 202 227 253 278 303 328 354 374 394 409 424 439 455 460 505510 179 204 230 255 281 306 332 357 377 398 413 428 444 459 464 510515 180 206 232 258 283 309 335 361 381 402 417 433 448 464 469 515520 182 208 234 260 286 312 338 364 385 406 421 437 452 468 473 520525 184 210 236 263 289 315 341 368 389 410 425 441 457 473 478 525530 186 212 239 265 292 318 345 371 392 413 429 445 461 477 482 530535 187 214 241 268 294 321 348 375 396 417 433 449 465 482 487 535540 189 216 243 270 297 324 351 378 400 421 437 454 470 486 491 540545 191 218 245 273 300 327 354 382 403 425 441 458 474 491 496 545550 193 220 248 275 303 330 358 385 407 429 446 462 479 495 501 550555 194 222 250 278 305 333 361 389 411 433 450 466 483 500 505 555560 196 224 252 280 308 336 364 392 414 437 454 470 487 504 510 560565 198 226 254 283 311 339 367 396 418 441 458 475 492 509 514 565570 200 228 257 285 314 342 371 399 422 445 462 479 496 513 519 570575 201 230 259 288 316 345 374 403 426 449 466 483 500 518 523 575580 203 232 261 290 319 348 377 406 429 452 470 487 505 522 528 580585 205 234 263 293 322 351 380 410 433 456 474 491 509 527 532 585590 207 236 266 295 325 354 384 413 437 460 478 496 513 531 537 590595 208 238 268 298 327 357 387 417 440 464 482 500 518 536 541 595600 210 240 270 300 330 360 390 420 444 468 486 504 522 540 546 600605 212 242 272 303 333 363 393 424 448 472 490 508 526 545 551 605

35% 40% 45% 50% 55% 60% 65% 70% 74% 78% 81% 84% 87% 90% 91%

max 35% 40% 45% 50% 55% 60% 65% 70% 74% 78% 81% 84% 87% 90% 91% max610 214 54 275 305 336 366 397 427 451 476 494 512 531 549 555 610615 215 246 277 308 338 369 400 431 455 480 498 517 535 554 560 615620 217 248 279 310 341 372 403 434 459 484 502 521 539 558 564 620625 219 250 281 313 344 375 406 438 463 488 506 525 544 563 569 625630 221 252 284 315 347 378 410 441 466 491 510 529 548 567 573 630635 222 254 286 318 349 381 413 445 470 495 514 533 552 572 578 635640 224 256 288 320 352 384 416 448 474 499 518 538 557 576 582 640645 226 258 290 323 355 387 419 452 477 503 522 542 561 581 587 645650 228 260 293 325 358 390 423 455 481 507 527 546 566 585 592 650655 229 262 295 328 360 393 426 459 485 511 531 550 570 590 596 655660 231 264 297 330 363 396 429 462 488 515 535 554 574 594 601 660665 233 266 299 333 366 399 432 466 492 519 539 559 579 599 605 665670 235 268 302 335 369 402 436 469 496 523 543 563 583 603 610 670675 236 270 304 338 371 405 439 473 500 527 547 567 587 608 614 675680 238 272 306 340 374 408 442 476 503 530 551 571 592 612 619 680685 240 274 308 343 377 411 445 480 507 534 555 575 596 617 623 685690 242 276 311 345 380 414 449 483 511 538 559 580 600 621 628 690695 243 278 313 348 382 417 452 487 514 542 563 584 605 626 632 695700 245 280 315 350 385 420 455 490 518 546 567 588 609 630 637 700705 247 282 317 353 388 423 458 494 522 550 571 592 613 635 642 705710 249 284 320 355 391 426 462 497 525 554 575 596 618 639 646 710715 250 286 322 358 393 429 465 501 529 558 579 601 622 644 651 715720 252 288 324 360 396 432 468 504 533 562 583 605 626 648 655 720725 254 290 326 363 399 435 471 508 537 566 587 609 631 653 660 725730 256 292 329 365 402 438 475 511 540 569 591 613 635 657 664 730735 257 294 331 368 404 441 478 515 544 573 595 617 639 662 669 735740 259 296 333 370 407 444 481 518 548 577 599 622 644 666 673 740745 261 298 335 373 410 447 484 522 551 581 603 626 648 671 678 745750 263 300 338 375 413 450 488 525 555 585 608 630 653 675 683 750755 264 302 340 378 415 453 491 529 559 589 612 634 657 680 687 755760 266 304 342 380 418 456 494 532 562 593 616 638 661 684 692 760765 268 306 344 383 421 459 497 536 566 597 620 643 666 689 696 765770 270 308 347 385 424 462 501 539 570 601 624 647 670 693 701 770775 271 310 349 388 426 465 504 543 574 605 628 651 674 698 705 775

35% 40% 45% 50% 55% 60% 65% 70% 74% 78% 81% 84% 87% 90% 91%

V.

Summer Conditioning

Agility Drill Explanations

Note: Make sure you perform each of these exercises full go and abide by the designated

rest times. Abiding by the rest times and working 100% will have a major impact with you

on the field.

The Squirm

-develops footwork and reaction time

1. Start in a two-point stance, sprint forward 5 yards

2. At the 5 yard mark stop and rotate 360 degrees by planting one hand on the ground and

spinning

3. Sprint 5 more yards, stopping and rotating 360 degrees in the opposite direction, by planting

one hand on the ground and spinning

4. Sprint another 5 yards and stop and plant, cutting at a 90 degree angle breaking right or left

and sprinting for 10 yards

40 Yard Ladder Sprint

-Develops agility and conditioning

1. Start in your position stance on the starting line

2. Sprint 5 yards to the first line, touch the line with your right hand, return to the starting line,

and touch it with you left hand

3. Sprint 10 yards to the second line, touch the line with your right hand, return to the starting

line, and touch it with your left hand

4. Sprint 5 yards to the first line, touch the line with your right hand, and return to the starting

line

Z-Pattern Run

-Improve transitional movement and turning ability

1. Position 3 cones on two lines 5 yards apart such that the cones on line 1 are 0, 10, and 20

yards, and the cones on line 2 are at 5, 15, and 25 yards

2. Start in a two-point stance

3. Sprint diagonally 5 yards to the first cone, plant the outside foot and run around the cone

4. Continue to sprint diagonally to each cone, running around each cone

ZigZag Quick Feet

-Improve footwork and change of direction skills

1. Start in a position stance facing a row of 10 cones, each about 1 yard apart

2. Step forward quickly and diagonally with the right foot to the right cone, then slide the left

foot to the right foot

3. Lead with the left foot the left side of the next cone, and then slide the right foot to the left foot

4. Continue with this pattern through all 10 cones, as quick and efficiently as possible

Pro Agility

Objectives: Improve athletic abilities and body coordination during sudden change of directions

Directions:

1. Measure out a 10 yard area with 5 yard increments

2. Start from a two point stance with your feet straddling the 5 yard line and one hand touching

the 5 yard line

3. Sprint 5 yards to the left, touch the line with your left hand

4. Sprint back 10 yards and touch the line with your right hand

5. Finally sprint through the starting line

Pro Killers

Same as pro agility. Only difference is that you complete one rep and get back to the starting

point chopping your feet and start again! Apply reps and rest time.

6 Cone Breakdown

Keep the cones the same a Z cone. At each cone breakdown and chop your feet around the cone

keeping your hips down and chest over your feet. Chop your feet around the cone until your toes

point to the other cone. Explode to the next cone and repeat.

Beaver Run Test

Start at goal line of the football field, then:

1. Run to 25 yd line and back to goal line

2. Run to 50 yd line and back to goal line

3. Run to furthest away 25 yd line and back to goal line

4. Run to furthest goal line, and back to original goal line

5. Run from goal line to furthest, back line, of the end zone line; then, back to furthest

end zone line at opposite end of field, then back again to furthest back end zone

line

Note: If test is done correctly, you will have run a total of 850 yards and finish at the opposite

end of the field from where you started.

Times:

3:20 Offensive Linemen 2:50 Tight Ends, Quarterbacks, Linebackers

3:10 Defensive Tackles 2:45 Running Backs

3:00 Defensive Ends 2:40 Defensive Backs, Wide Receivers

Cone Drills

Note: Perform all drills 100% and abide by designated rest times!!

3 Cone Drills

(All Cones are 5 Yards Apart) A. Sprint inside of first cone 360 turn, sprint to the inside of bottom left cone 360 turn sprint

through the start.

B. Sprint, Back peddle, Sprint

C. L Test.

D. Sprint, Sprint, Sprint

E. Shuffle, Sprint, Sprint

F. Sprint, Sprint, Back peddle

G. Back peddle, Sprint, Back Peddle

H. Back peddle, Shuffle, Sprint

Perform Each Drill with Correct Footwork, Stay Low, Eyes Up.

A B C D.

E F G H

4 Cone Drills

(All Cones are 5 Yards Apart)

A. Back peddle, Sprint, Back Peddle, Sprint

B. Shuffle, Sprint, Shuffle, Sprint

C. Beaver Agility.

D. Sprint to Inside Top Left Cone Circle, Sprint to Inside Top Right Circle,

Sprint to Bottom Right Cone Circle, Sprint

E. Sprint, Sprint, Sprint, Sprint

F. Back peddle, Sprint, Back peddle, Sprint

G. Sprint, Shuffle, Back peddle, Sprint

H. Sprint, Shuffle, Back peddle at Angle, Sprint


A. B C D

E. F. G. H.

5 Cone Drills

(All Cones 5 Yards Apart, Split Middle Cone)

A. Sprint, Half Circle up to Left Cone, Shuffle, Sprint, Half Circle to Lower Right Cone,

Shuffle

B. Sprint to Middle Cone Half Moon to Back peddle to lower Right, Sprint, Back Peddle to

Center Cone Half Moon, Sprint, Sprint

C. Sprint to the Middle cone, Sprint to any combination of the four, but coming back to the

center cone before touching the others. ( have some one shout out a combination of 1-4)

D. Sprint, Sprint to middle cone touch with hand open up shuffle, Back peddle, Sprint


A B. C D.

6 Cones

(5 Yards Apart, May Need Adjustment on Certain Drills)

A. Sprint To Upper Center, Circle Around To Lower Right, Sprint, Sprint To Lower Center,

Circle Around To Upper Left, Sprint

B. Shuffle, Sprint, Decelerate, Shuffle, Sprint

C. Shuffle, Sprint, Shuffle, Weave

D. Sprint, Back peddle, Sprint, Back peddle, Sprint, Plant and make a cut and sprint


A. B. C. D.

Bag Drills

All bag drills except single bag drills should be performed with a 5 yard sprint going into the

bags and finish with a 5 yard sprint when completing the bag work. When performing the

different bag drills the athlete should consistently maintain good athletic position (staying low,

keeping knees high, eyes up and keeping hips square).

5 to 6 Bag Drills

A. Sprint through.

B. High knees

C. Two in every Hole

D. Two in every Hole with a stutter Step.

E. Side Shuffle.

F. Zig Zag Run through the bags.

G. Side Shuffle with two hand touch

H. Single Leg Hops

I. Double Leg Hops

5 to 6 Bags Staggered

A. Sprint around bags.

B. Shuffle through

C. Up and Back Run

D. Up and Back Run/Back peddle

Single Bag Drill

A. Side Hops and Sprint

B. Single Leg Side Hops and Sprint

C. Front to Back Hops Spr

Sprint Workouts

Note: Abide by all sprint times and rest times if you miss your time you will run it over or

have another sequence!

1. SPRINT SEQUENCE: 20/40/60/80’s: The distances involved are to be run in

an incremental sequence as instructed. The standard relief between

repetition and rest between sets is as follows:

SPRINT RELIEF PER SET REST BEFORE NEXTSET

20's 10 sec. 1 min.

40's 15-20 sec. 2 min.

60's 20-25 sec. 2½ min.

80's 30-35 sec. IT'S OVER!

2. SPRINT SEQUENCE: 10/20/40/100’s: The distances involved are to be run in an

incremental sequence as instructed. The standard relief between repetitions and

rest between sets is as follows:

SPRINT RELIEF PER SET REST BEFORE NEXT SET

10's 10 sec. 1 min.

20's 15-20 sec. 2 min.

40's 20-25 sec. 2½ min.

100's 35-40 sec IT'S OVER!

3. SPRINT SEQUENCE: 80/60/40’s: The distances involved are to be run in a

decremental sequence as instructed. The standard relief between repetitions and

rest between sets is as follows:

SPRINT RELIEF PER SET REST BEFORE NEXT SET

80's 30-35 sec. 3 min.

60's 25-30 sec. 2 min.

40's 20-25 sec. IT’S OVER!

VI.

Nutrition

Nutrition To excel as a student athlete it is essential that you properly fuel your mind and

body. This will not happen with a magical powder or pill, but rather with a consistent

balanced approach including the amount of food, the quality of these foods, and the

timing of your intake. Properly fueling your body will help you perform optimally in the

classroom, weight room, and on the field. The following are guidelines to help you

achieve peak performance and optimize your short-and long-term health. This includes

strategies for losing excess fat weight, or adding lean muscle weight, meal planning and

snack selection, timing of intake, as well as tips for reading labels.

Nutrition 101 The calories or energy we get, come from food. Food components that supply

energy include carbohydrates, protein, fat, and alcohol. Carbohydrate and protein both

have 4 calories per gram, fat contains 9 calories per gram and alcohol has 7 calories per

gram. Water and other nutrients called micro-nutrients which include vitamins and

minerals, contain no calories, however, are essential for the body to function normally.

One of the keys of good nutrition for sports performance and health is to focus on

nutrient density. Nutrient density refers to the amount of nutrients you are getting per the

amount of food you are eating. For example a glass of 100 percent orange juice would be

more nutrient dense than a glass of soda. Below is a summary of the key nutrients,

including their calorie (energy) level, food sources, functions and recommended amounts.

Carbohydrates [CHO]

(4cals/g) Simple: sugar, sweets, candy,

Complex: Cereals, pasta, rice,

potatoes, breads, fruits, veggies

Functions: Stored as glycogen

in

muscle and liver and is an

important fuel during exercise.

Storage is limited so needs to be

emphasized in diet.

Best fuel for moderate & high

intensity exercise. Primary fuel

source in the brain. Important for

recovery & to help with muscle

building. Complex carbohydrates

contain many essential vitamins,

and minerals.

Amounts: 50-60% of total

calories. ~ 3 grams / pound body

weight. 250 pounds x 3 = 750

grams of carbohydrate

Fat (9 cals/g) Types:

Unsaturated fat (liquid at room

temp) “healthy fats”: Vegetable

oils i.e. canola & olive oil, nuts,

seeds, fish oil

Saturated Fat (solid at room

temp.) “unhealthy fats”: Butter,

lard, full fat dairy products,

coconut oil.

Functions: Is the primary fuel we burn at rest

& during low –moderate intensity

exercise. Liquid fats contain

essential nutrients that aid in the

health of all cells, reduces

inflammation and the viscosity

/thickness of our blood

Amounts: 20-35% of total

calories (emphasize healthy fats)

Protein (4 cals/g) Types: Lean red meat, poultry, fish,

eggs,

low fat dairy, soy, beans/legumes,

nuts, seeds

Functions: Muscles and hormones are made

of protein. Each protein is made

of

amino acids. Amino acids are the

building blocks for protein

synthesis /muscle building &

repair

Note: If you are not eating

enough

calories or carbohydrate, protein

will be used for energy and limit

your ability to make new muscle.

Amounts: 15-25% total calories

0.6-0.8 grams per # body weight

Ex) 220 pounds

0.7 grams x 220# = 154 grams

Ex) 286 pound

0.7 grams x 286# = 200 grams

ESTIMATED CALORIC AND MACRONUTRIENT NEEDS

Weight Calories

Carbohydrate

in grams

Protein in

grams

Fat (total)

in grams

Saturated

Fat (max)

180 3500--

3900

490-660 115-140

(150*)

98-140 35-39

200 3900--

4400

550-730 125-155

(165*)

110-155 39-44

220 4300--

4800

600-800 140-170

(180*)

120-170 43-45

240 4700--

5200

655-870 155-185

(196*)

130-185 45

260 5100--

5700

710-940 165-200

(210*)

140-200 45

280 5400--

5700

625-890 180-215

(230*)

150-200 45

300 5800--

6100

680-950 190-230

(245*)

165-200 50

320 6200--

6500

725-1000 205-245

(260*)

175-200 50

The above calorie and nutrient levels are specific for football players in training. During

periods of “down time” (not working out regularly), your calorie and nutrient needs will

to be reduced. If your goals are to lose weight, a rule of thumb is to reduce calorie intake

250-500 calories per day. To gain weight, increase calorie intake 250-750 calories /day.

Tips for Reading Labels

Training Guidelines

FUELING BEFORE, DURING, & AFTER TRAINING &

COMPETITION

While the amount and type of food you choose matters for daily refueling, the timing of

intake relative to your workouts and competition is also important. In fact, when you eat

can either help or impair your performance or workout. For example, eating a meal just a

few minutes before a workout will not be digested quickly enough to supply energy to

your working muscles and will also likely lead to an upset stomach. However, eating a

small snack 30-60 minutes before a workout can be helpful to your performance and

recovery. Building a solid routine of pre-training/competition foods and fluids and

knowing what to eat and drink before, during, and after training and competition is a key

for effective exercise training and successful performance.

EATING BEFORE TRAINING AND COMPETITION

Eating and drinking before training helps to: ¾ prevent feelings of light-headedness ¾ minimize fatigue & maximize performance by fueling muscles with CHO ¾ increase

ability to concentrate by fueling the brain ¾ prevent feelings of hunger and thirst ¾ helps

with recovery including the building of new muscle

Pre-training/game meals- Your meal should be eaten ~3-5 hrs before training/games,

and should be high in carbohydrate (at least half of the calories), moderate in protein, and

low in fat. This meal should contain around a ¼ of your total calorie needs for the day.

Everyone is different with respect to the exact types and amounts of food they can

tolerate before practice or games, but over time you will learn what works best for you.

Make sure you are consuming adequate fluids with your meal (2-3 cups /16-24 ounces).

(For examples see sample meals at the end of this chapter).

Pre-workout or game snacks - A small snack is recommended particularly before a

strenuous or long workout, or when you are doing two workouts a day. It is suggested

you eat a small snack 30-60 min before training or competition that includes mostly

carbohydrate (30-50 grams) a modest amount of protein (7-15 grams) and small amounts

of fat. Examples include a bowl of cereal with low-fat milk, or a Clif/Gatorade bar, both

which contain around 250 calories. A general rule may be that you should never begin

your workout thirsty or hungry! (see 250 calorie snack list for additional examples at the

end of this chapter).

FUELING DURING TRAINING AND COMPETITION For workouts lasting longer than 60 minutes or during games and scrimmages, it

is recommended to fuel with small amounts of carbohydrate to help maintain exercise

intensity (muscle contraction requires carbohydrate), reduce fatigue, cramping, and

maintain mental focus. Maintaining hydration is also important, so a commercial sport

drink (Gatorade), or a homemade sports drink (see under Hydration section) is an ideal

choice because it is quickly absorbed and replaces fluids and electrolytes (sodium,

potassium), in addition to supplying carbohydrates. The key is not to consume a beverage

that is too concentrated (soda, or full strength juice) because it will not be quickly

absorbed and will likely lead to an upset stomach. With respect to the use of gels or

similar products, practice with these products first during a practice---not a game.

In summary, during exercise:

• Drink 2-4 cups of sport drink per hour by drinking 4-8 oz every 15-20 minutes.

During high temperatures and humidity you use your water and carbohydrate stores

much quicker so make sure to achieve the upper end of these recommendations

during these conditions.

EATING FOR RECOVERY & MUSCLE BUILDING AFTER

TRAINING/GAMES Eating after an intense workout or a game is essential for recovery and

preparation for your next workout. It helps you replace carbohydrate stores in your

muscle (glycogen) and helps repair damaged muscle and build new muscle. This is

especially true during two-a-day workouts, when there is a small amount of time between

training sessions. If you do not eat a snack or meal after a workout, you will prolong

recovery and your body will breakdown your muscle for energy, reducing your muscle

mass. This is counter productive! Eat within 60 minutes, the sooner the better. The

snack or meal should contain a mixture of carbohydrate and protein and modest amounts

of fat. Include at least 70-100 grams of carbohydrate and 20-30 grams of protein (~500-

600 calories; for examples see next page and page 28 for 500 calorie snack lists). Also

remember to include fluids. As a rule, drink ~3 cups of fluid per pound of body weight

lost during the workout.

Situation Timing Carbohydrate

Goals

Protein

Goals

Food Examples

BEFORE practice or

game (MEAL)

3-5 hours

before

practice,

workout,

competition

100-200 g 30-50 grams . 2 poached eggs + 2

pieces toast + 1 orange +

10 oz milk. 2 cups of pasta

with tomato sauce + 1 cup

cottage cheese + H20 . 1

large turkey sandwich + 1

cup carrots + 1 piece of

fruit + 1 cup OJ

Pre-workout or game

(SNACK)

30-60

minutes

before

practice,

workout,

competition

30-50 g 7-10 grams . 1 sport bar + 1 cup water

. 1 fruit yogurt + ½ cup

cereal + 1 cup water. 1

bagel + 2 slices turkey

with mustard + 1 cup

water. 1 cup milk + 1 cup

of cereal + 1 cup water

Fueling/Hydrating

DURING practice or

game

During

training

sessions &

competition

lasting longer

than 60-90

minutes

Drink 4-8 oz of

sport drink every

15-20 min. (1

g/minute or 30-

60 g per hr)

. 20 – 32 oz sport drink .

16 – 20 oz sport drink +

sports gel or bar + water

Bars: Luna, Pria, Powerbar

After workout or

games RECOVERY

FUEULING (snack

or meal)

within 60

minutes after

training

session or

game

Include at least

70-100 g

Include at

least 20-30

grams of

protein. No

need to

exceed 50.

. 2 cups sport drink + 1

cup low fat milk + sport

bar . 2 cups sport drink + 1

- 2 cups water + peanut

butter sandwich . 2 cups

sport drink + 1 - 2 cups

water + turkey sandwich .

2 - 3 cups water + 1 cup

low-fat chocolate milk + 3

graham crackers . 2 cups

sport drink + 1 - 2 cups

water + 1 fruit yogurt

TIPS FOR MAINTAINING OR IMPROVING BODY COMPOSITION

Energy (calories)

Food containing carbohydrate, protein, and fat provide important nutrients and energy

(calories). Your body weight will remain the same if energy intake equals energy

expenditure (output). Regardless if you desire to maintain your weight, lose weight or

gain weight, the principles summarized above summarizing the timing of intake are

important. Additionally the composition of the food intake recommended is similar, only

the amounts will differ. General guidelines on food choices are summarized below.

Following this you will find specific tips for your body composition goals as well as meal

and snack examples.

Choose nutrient dense foods over low nutrient dense foods (empty calories).

Whole grain bread, pasta, and cereals, brown rice

Fruits and vegetables

Lean protein sources including:

- Lean cuts of red meat, poultry, fish

-Eggs (if you have high cholesterol, consume in moderation)

-Bean containing dishes (rice & beans, beans & corn, chili)

- Nuts and seeds (if you are trying to lose weight eat in moderation)

- Dairy products (select low fat sources when possible; if lactose

intolerance select Lactaid, Lacteeze, or soy milk such as Silk)

Decrease foods high in animal and trans-fats (saturated = solid).

Fried foods (chicken, fish, potato chips, French fries)

High fat meats (bacon, sausage, ribs, skin on chicken, prime rib)

Foods loaded with cheese, sauces, and sour cream

Include foods high in plant fat and fish oils (unsaturated fats)

Nuts and seeds (peanut butter, almonds, cashews, walnuts)

Vegetable oils (olive, canola, soybean, safflower & sunflower oils)

Non-hydrogenated margarine (Smart Balance)

Fish

Selected oils from beans (note: most beans are very low in fat with the exception

of soy and garbanzo beans)

Choose your sugars wisely for training!

Instead of soda choose 100% juice, diluted juice or sport drinks,

Instead of cakes, cookies, candy bars, & pies choose fresh fruit, dried fruit,

yogurt, frozen yogurt, sorbet, reduced fat ice cream, whole grain muffins, energy

bars (Clifbar, Powerbar, Harvest bar)

Limit alcohol- excess alcohol impairs protein synthesis and muscle building it also

increases your risk for heart disease and cancer.

EATING PATTERNS FOR TRAINING & PERFORMANCE

Eat breakfast! (or at least a snack if you have an early morning workout)

Breakfast is one of the most important meals for athletes. Training on an empty

stomach for an athlete who wants to gain muscle mass is counterproductive. Instead of

building muscle you will break down muscle for energy.

Bowl of whole grain cereal (>3g fiber), skim milk, banana, almonds, glass of

juice.

PB & J sandwich, glass of milk, glass of OJ (or two pieces of fruit)

1 whole egg, 3 egg whites (particularly if you have high cholesterol), whole grain toast, butter/margarine or peanut butter, jam, juice or fruit

Eat frequently!

Eating frequently (every ~3 hours) prevents athletes from energy drain and excessive

hunger (for specifics on timing of intake see previous section)

Eat breakfast, lunch, dinner

Eat several snacks

Depending on body your composition goals, refer to the appropriate section below for

tips for guidance on achieving your goals. This information combined with the snack and

meal plans that will follow will guide you in selecting a food pattern that will provide you

with the proper amounts of carbohydrate, protein, fat and nutrients to fuel your training

and game day performances.

WEIGHT MAINTENANCE TIPS

If your goal is to maintain weight or improve your body composition, try to keep a

consistent pattern and avoid eating too few calories, or too little carbohydrate or protein.

The proper balance and the timing of intake are essential to avoid muscle breakdown and

have carbohydrates available to fuel muscles. For a guide on how many calories and the

amount of carbohydrate, protein and fat you need see the table on the second page of this

chapter. Also see the sample menus and snack ideas at the end of this section.

WEIGHT GAIN STRATEGIES

If your goal is to gain weight see the tips below and select the appropriate calorie level on second page of this chapter, as well as the meal plans and snacks at the end of this section. To achieve weight gain, more calories from food need to be consumed than is expended through exercise and daily activities. A pound of weight is equal to approximately 3500 calories. If your weight is stable and you add 500 extra calories per day you should gain about 1 pound per week. If you gain the weight too quickly (more than 2 pounds/wk) you will be adding more fat than muscle.

Energy (Calories) Weight gain, and particularly muscle gain, is best achieved by eating nutrient dense calories from carbohydrate and protein with modest amounts of added fat. This must be done in combination with a strength training program, and adequate recovery time.

Key Tips!

*To gain one pound of weight per week, add approximately 500 cal/day (see snack

handout or below).

* If you gain the weight too quickly (more than 2 pounds/wk) you will be adding

more fat than muscle

* Timing of intake is important--eat several meals and snacks each day. This will

ensure adequate fuel (carbohydrate and protein) are available for workouts which will

also help with recovery and the building of new muscle.

500 Calorie snack examples

Peanut Butter & Jelly Sandwich + 1 cup 1% Milk

Bagel + 2 T. Peanut Butter

Turkey and Cheese Sandwich + 20oz. Sports Drink

1 cup Kashi Go Lean Crunch + 1 cup 1% Milk + 20oz Sports Drink

1 Clif Bar/Powerbar/Harvest Bar + 16oz. 1% milk

Egg sandwich + 1 banana

Weight Gainers Tips

Eat early and eat often. Eat something within 1 hour of waking

Eat something every 3-4 hours

Adding calories to breakfast Instead of lower calories cereals like honey nut cheerios go with granola or grape nuts

Add dried fruit to cereals

Instead of toast go with bagels

Instead of jam on your toast or bagel use peanut butter (or use both or PB and honey)

Go with low fat chocolate milk, 2% milk or 100% juice for fluids (2-3 cups)

Cook eggs in olive or canola oil

Add peanut butter, nuts, dried fruit, brown sugar, and powdered milk to oatmeal

Use milk instead of water when making instant oatmeal

Make a PB & J from frozen waffles

Add carnation instant breakfast to milk

Adding calories to lunch and dinner Make PB & J’s with bagels

Use thicker sliced bread for sandwiches

Smear non-hydrogenated margarines (tub) on bread when making sandwiches

Smear peanut butter on apples or bananas

Add avocado to turkey sandwiches

Try hummus, guacamole or tapenades (olive spread) as a condiment on sandwiches

Saute meat and veggies in canola or olive oil (~1T)

To salads add kidney/garbanzo beans, sunflower seeds, walnuts, raisins/craisins,

croutons, tuna, cottage cheese or deli meats, and liberal amounts of oil based salad

dressings (Italian, vinaigrettes)

Add low fat sour cream and tub margarines to potatoes

Adding calories to snacks (see 500 calorie snack list)

Take advantage of snacks provided by strength coaches or athletic trainers

Do not use these as a crutch – they’re only to supplement your plan

Combine your favorite nuts, dried fruit, and chocolate pieces

Try Fig Newtons as a sweet treat

When in class all day try freezing yogurt overnight and add granola to it as it defrosts

Add a package of carnation instant breakfast to a carton of milk from the caf or

convenient store

Little tips for big gains Apple, cranberry, cranapple, grape, pineapple, and most juice blends (banana-orange

pineapple) have more calories than orange, grapefruit, or tomato juice.

When making juice from frozen concentrate, add less water then what the directions

indicate.

Add ¼ cup of powdered milk to 1 cup of 2% milk, or add malt powder, carnation instant

breakfast or other powdered flavorings

WEIGHT LOSS STRATEGIES

Energy (Calories)

Your body weight will remain the same when energy intake equals energy expenditure

(output). To create a weight loss you need to create an energy deficit and expend more

energy than you take in through food. Weight loss basics: To minimize muscle loss, and

have energy to train, you should not lose more than 1-2 pounds per week. A one pound

weight loss is equal to a 3500 calorie deficit. To lose 1 pound per week you need a 500

calorie deficit per day (500 cal x 7 days = 3500). You could achieve this by eating 500

fewer cal /day, or eating 250 fewer calories and expending 250 extra calories. A simple

way to remove calories from your intake is to remove excess amounts of empty calories

in your meals and snacks. Negative side effects of losing weight too quickly include,

muscle loss, fatigue, dehydration, and illness are common when using inappropriate

methods such as fasting, high protein diets, laxatives, and sweat suits.

KEY GUIDELINES for ACHIEVING WEIGHT LOSS Choose Nutrient Dense

foods that will provide satiety (fullness). See snack & meal examples

Quality protein sources: Poultry, fish, red lean meat, beans, eggs/ egg whites

(moderation on yolks if you have high cholesterol)

Select fiber rich foods: whole grain breads, cereals, pasta, brown rice, beans, &

lentils

Select low fat dairy (milk, cottage cheese, yogurt, & cheese), if lactose intolerant

try Lactaid, Lacteeze or soy milk like Silk

Consume whole pieces of fruit rather than drinking large amounts of juice/fruit

punch

Consume a variety of vegetables

Consume nuts and seeds and other healthy fats in moderation

Reduce the intake of foods with excess fat.

Fried foods (chicken, potato chips, French fries)

Biscuits with gravy, croissants

Cream based soups and sauces (select those made with broth)

High fat meats (bacon, sausage, ribs, skin on chicken, prime rib)

Lower the amount of added sugar.

Instead of regular soda replace with flavored water (or plain), diluted juice or

sports drinks (limited amounts), or diet soda in moderation.

Instead of cakes, cookies, and pies choose whole grain muffins, fruit, or yogurt.

Limit or avoid alcohol. Alcoholic beverages are high in calories and lead to

dehydration. Excess alcohol intake impairs muscle synthesis. Note: 12oz beer or

5oz wine or 1.5oz liquor is ~150 cal.

EATING PATTERNS Eat frequently throughout the day.

Eating every few hours maintains your energy level and maximizes recovery from

training and competition.

Avoids becoming over-hungry.

Maintains satiety (fullness) and prevent overeating.

Eat breakfast everyday.

Jump starts your engine for the day.

Reduces chances for overeating later in day.

Ensures a high quality workout.

Maximizes protein building and carbohydrate storage in the muscle.

Reduce portion sizes of your high-fat and high-sugar choices

Avoid super-sized meals and drinks.

Share a meal with a friend or use a doggy bag.

Focus on nutrient dense choices and you can eat a larger volume of food without

excess calories (for example instead of consuming a large cheese burger, large

fries and large coke ( ~1800 cal) select a chicken sandwich with veggies, fruit and

a baked potato and you’ll have more nutrients and ~500 fewer calories.

Be a mindful eater.

Do not eat too fast (Once you begin eating it takes approximately 15 minutes for

your brain to sense you are getting full).

Ask yourself if you’re hungry before you start eating.

Focus on eating and enjoy it (minimize TV especially the Detroit Lions while

eating).

THE BIG 10 (11) THINGS TO DO TO LOSE FAT WEIGHT

1. Eat Breakfast – this jump starts your metabolism, fuels training, and prevents

binges later in the day

2. Include protein with every meal and snack – this helps hold on to your muscle

while you’re losing weight. (protein foods are low-fat dairy, lean chicken/fish/red

meat, beans, soy, and limited amounts of peanut butter/nuts)

3. Eat frequently – to prevent you from getting over hungry or training on empty,

both of which will lead to over eating

4. Limit added fat calories – from fried/high fat foods (like cream based

sauces/soups, ribs, fried chicken)

5. Limit added sugar calories – from candy and packaged cakes, etc.

6. Limit calories from alcohol – it goes straight to the gut (beer belly)

7. Increase your fiber – by eating more fruits, veggies, whole grains, and beans you

will feel fuller longer, helping you eat less

8. Increase the cardio – find at least 30 minutes each day to hop on the bike,

elliptical, stairmaster, or treadmill

9. Reduce portions – by going with a 6 oz. steak vs. a 12 oz., or 1 ½ cups of pasta vs.

3 cups

10. Limit your fluid calories – from soda, fruit drink, high fat milk, sports drinks and

100% juice

11. Sleep 7-9 hours every night – it’s been shown that people overeat when they don’t

get adequate sleep

SUPPLEMENTATION SUPPLEMENT FACTS

What is a supplement?

A dietary supplement is any product taken by mouth that contains “dietary

ingredients” (is loosely used term) and its label clearly states that it is a dietary

supplement.

The manufacturer is responsible to make label information truthful and not misleading.

However, due to Dietary Supplement and Health Education Act (DSHEA) of 1994

information on labels can be vague. If the product label does not make a disease claim the

wording can be somewhat misleading. For instance, a product could state that it may

improve muscle building and performance without any actual data to support this claim.

You will note nearly all supplements, following the “claim” it states “This statement has

not been evaluated by the Food and Drug Administration. This product is not intended to

diagnose, treat, cure, or prevent any disease. The manufacturer is also responsible for

making sure that all the dietary ingredients in the supplements are safe however they are

not typically tested by an independent agency before they are put on the market. Unlike

“drugs” used for medical purposes, manufacturers and distributors of supplements do not

need to register with FDA or get FDA approval before producing or selling dietary

supplements unless they make a disease claim.

FACT: A recent study conducted from 2006-7 by Informed-Choice where they

purchased dietary supplements at several retail stores in the United States and evaluated

the contents of these products.

- 25% (13 of 52 tested) contained banned steroids. “Andro” was the most common.

-11.5% (6 of 52 tested) contained banned stimulants. Ephedra was the most common.

IMPORTANT NOTE! None of these banned substances were listed on the label

Things to be aware of:

Supplement companies do not have to prove a supplement’s safety, effectiveness

or potency before placing it on the market. Therefore, potential harmful side-

effects are unknown!

Check on the safety and effectiveness of supplements. A good site to check is the

Resource Exchange Center who works with the NCAA.

http://www.drugfreesport.com/

Supplements are expensive and will not take the place of a poor diet. Consider

using the money for improving the quality of the food you buy

DO NOT take a dose larger than is recommended on the package!

If you feel you are having a reaction (e.g., headache, upset stomach, dehydration,

etc.) STOP TAKING THE PRODUCT IMMEDIATELY!

Partial List of Possible Hazardous Side-Effects of Anabolic Steroid Abuse (From The American College of Sports Medicine)

Negative effect on blood lipid profile (increase in LDL, the “bad” cholesterol, and

decrease in HDL, the “good” cholesterol) which is a leading contributor to heart

disease

Increase in connective tissue (e.g., tendon) injuries

Liver tumors and/or dysfunction

Testicular atrophy

Infertility

Enlargement of the heart’s left ventricle, which can lead to malfunctions of the

heart muscle

Strokes and other cerebral accidents

The following is the NCAA Banned-

Drug Classes.

BE AWARE!!!!!

SAMPLE MEAL PLANS

Use the table at the beginning of this section to estimate your approximate calories needs.

Below are several sample meal plans that will give you an idea of the types and amounts

of foods you should consume. Also following the meal plans refer to the list of 250 and

500 calorie snacks.

SAMPLE DAILY MENU

2500-Calorie Menu

Amount Calories CHO (g) Protein (g) Fat (g)

Saturated

fat (g)

Breakfast

Bagel, whole wheat 1 medium 70 14 3 1 -

Peanut Butter,

crunchy 1 Tbsp 90 4 4 8

1

Banana, fresh 1 medium 105 27 1 - 0

Chocolate Milk, 2% 1 cup 190 30 8 5 3

455 75(65%) 16(14%) 14(27%) 4(8%)

Lunch

Grilled Chicken

Breast

6 oz 196 - 36 6 2

Brown Rice 2 cups 433 90 10 4 1

Broccoli 1 cup 55 11 4 1 -

Milk, 1% 1.5 cups 165 20 14 4 2

849 121(57%) 64(30%) 14(15%) 5(5%)

Snack

Yogurt, low-fat,

fruit on bottom 1 cup 220 42 7 2

1

Granola, Go Lean

Crunch 1 cup 190 37 9 3

-

410 79(77%) 16(16%) 5(11%) 1(2%)

Dinner

Spaghetti noodles 2 cups 415 81 15 2 -

Sauce, meaty 1 cup 281 17 13 19 6

Salad, mixed greens 2 cups 18 3 2 - -

Salad, dressing,

ranch 2 Tbsp 50 4 1 3

1

764 105(56%) 31(16%) 24(28%) 7(8%)

Totals 2478 380(61%) 127(20%) 57(21%) 17(6%)

SAMPLE DAILY MENU 2500-Calorie Menu


Saturated

fat (g)

Breakfast

Pancake, 4”, fzn 4 each 240 48 7 3 1

Syrup, maple 2 Tbsp 104 27 - - -

Blueberries, fzn ½ cup 35 9 1 1 -

Yogurt, low-fat,

fruit on bottom ½ cup 110 21 3 1

1

Orange Juice 1 cup 114 27 - - -

603 132(87%) 11(7%) 5(7%) 2(3%)

Snack

Apple 1 medium 72 19 - - -

Peanut Butter,

crunchy 1 Tbsp 90 3 4 8 1

162 22(54%) 4(9%) 8(44%) 1(5%)

Lunch

Deli Sandwich: 2 1 sandwich 452 33 32 23 6

slices whole wheat,

4oz turkey, 1T

mayo, 1 slice

cheese

Carrots, baby, fresh 1 cup 53 12 1 - -

Milk, 1% 1.5 cups 165 20 13 4 2

670 65(39%) 46(27%) 27(36%) 8(10%)

Snack

Wheat thin crackers 12 each 110 8 1 2 1

Chocolate Milk, 2% ½ cup 95 15 4 2 2

205 23(45%) 5(10%) 4(17%) 3(13%)

Dinner

Grilled Chicken

Breast 6 oz 196 - 36 6

2

Baked Potato 1 med (6 oz) 158 36 4 - -

Sour Cream, fat

free 2 Tbsp 29 5 2 -

-

Chili, con carne, w/

beans 1.5 cups 403 38 24 18

6

Saltine crackers 6 each 71 12 2 2 -

857 91(42%) 68(32%) 26(27%) 8(8%)

Totals 2497 333(53%) 134(22%) 70(25%) 22(8%)

Sample Daily Menu 3000 Calorie Menu


Saturated

fat (g)

Breakfast

Pancakes 4, med

sized 275 52 6 4 1

Nut butter 1 Tbsp 101 3 2 9 1

Maple syrup, honey, or fruit

jam 2 Tbsp 105 27 0 0 0

Fruit 1 cup 109 28 1 1 0

Milk (Skim) 1 cup 86 12 8 0 0

100 % Orange Juice 1 cup 113 27 2 0 0

789 149 (75%) 19(10%) 14(16%) 2 (2%)

Snack Clementine 1 med 40 9 1 0 0

Cottage cheese, low fat 1 cup 164 28 6 2 1

204 37(72%) 7(14%) 2(8%) 1(4%)

Lunch Nachos: 2oz. tortilla chips,

2oz reduced fat cheese, ½

cup reduced fat refried

beans, ¼ cup guacamole, ¼

cup salsa

1 608 55 30 33 9

Cranberry Juice ¾ 93 24 1 0 0

Fruit Med sized 81 21 0 0 0

782 100(51%) 31(16%) 33(37%) 9(10%)

Snack Quaker Oatmeal on the Go 1 bar 220 43 4 4 1

220 43(78%) 4(8%) 4(7%) 1(4%)

Dinner Mushroom Swiss Burger:

4oz ground beef (90 % or

better), whole wheat bun, ¼

cup grilled mushrooms, 1

slice swiss cheese

1 burger 513 22 40 32 13

Baked potato 1 large 134 31 3 0 0

Sour cream, fat free 2 T 58 2 2 5 3

Apple Juice 1 cup 87 22 0 0 0

792 77(38%) 45(22.7) 36.5(41%) 16(18%)

Evening Snack Kashi Go Lean Crunch 1 cup 190 36 3 3 0

Milk (Skim/2%) ½ cup 45 12 8 0 0

235 48(81%) 11(18%) 3(11%) 0

Daily Total 3022 454 (59%) 117 (16%) 92.5(27%) 29 (8.7%)



Saturated

fat (g) Breakfast

Quick or cooked

oats

2 packets 1

cup 145 25 6 2 0

Milk (Skim) 1 cup 86 12 8 0 0

Raisins ¼ cup 109 29 1 0 0

Nuts 2 oz 334 11 12 30 3

Fruit 1 cup 109 28 1 1 0

783 105(54%) 28(14%) 33(38%) 3(3%)

Snack

Pretzels 1 oz 107 22 3 1 0

Hershey’s Kisses 4 pieces 103 12 1 6 4

210 34(65%) 4(8%) 7(30%) 4(17%)

Lunch

Deli sandwich: 2

slices whole grain

bread, 4oz. turkey, 1 sandwich 339 32 30 11 6

1 slice cheese, 1T

mustard

Baby carrots 1 cup 55 13 1 0 0

Peach 1 medium 42 11 1 0 0

Yogurt, low fat 1 cup 250 47 11 3 2

100 % Orange

juice 1 cup 113 27 2 0 0

799 130(65%) 45(22.5%) 14(16%) 8(9%)

Snack

Trail mix ½ cup 176 14 5 12 2

Fruit ½ c 82 8.5 1 1 -

217 22.5(41%) 6(11%) 13(53%) 2(8%)

Dinner

Tacos: 4-6oz lean

ground beef, 3

flour

tortillas, ¼c salsa, 3 tacos 585 46 39 27 9

¾c reduced fat

cheese

Fresh fruit salad 1.5 cup 152 22 1 8 2

Sour cream, red.fat 2 T 58 2 2 5 3

795 70(35%) 42(21%) 40(45%) 15(17%)

Daily Total 3014 400 (53%) 135 (18%) 109(32.5%) 32 (10%)



Saturated

fat (g)

Breakfast

Pancakes 5 medium 240 48 5 3 1

Maple Syrup ¼ c 227 57 - - -

2% milk 2 c (16 oz) 242 24 16 9 6

Fruit 1 c 82 17 1 1 -

791 146 (74%) 22 (11%) 13 (15%) 7 (8%)

Snack

Sports drink or

diluted juice1 20 oz 160 40 - -

-

Almonds ~22 almonds 154 7 9 10 1

314 47 60%) 9 (11%) 10 (29%) 1 (3%)

Lunch

Deli sandwich: 2 sandwiches 858 66 63 38 10

4 (1oz) turkey

slices, 1 slice

cheese, 2 T mayo, 2

slices whole wheat

bread

Water 16 oz - - - - -

Baby carrots 10 40 10 1 - -

898 76 (34%) 64 (29%) 38 (38%) 10 (10%)

Snack

Sports drink or

diluted juice1 20 oz 160 40 - -

-

Banana 1 medium 97 21 1 1 -

257 61 (95%) 1 (2%) 1 (3%) -

Dinner

Spaghetti noodles 2 c 390 79 14 2 -

Spaghetti sauce

w/meat 1 c 283 21 16 15

4

Broccoli, cooked 1 c 59 5 3 3 -

Dinner roll 2 medium 204 36 6 4 1

2% milk 2 c 242 24 16 9 6

1178 165 (56%) 55 (19%) 33 (25%) 11 (8%)

Totals 3438 495 (58%) 151 (18%) 95 (25%) 29 (8%)



Saturated

fat (g)

Breakfast

Oatmeal 2 c, cooked 297 51 12 5 1

Honey 2 T 124 31 - - -

Egg, hard boiled 1 large 101 1 8 7 2

2% milk 1c (8oz) 121 12 8 5 3

Orange juice 1c (8oz) 108 25 2 - -

751 122 (65%) 30 (16%) 17 (19%) 6 (7%)

Snack

Peanut Butter

Sandwich 1 sandwich 355 42 13 15 3

Banana 1 medium 97 21 1 1 -

Sports drink or

diluted juice1 20 oz 152 38 - - -

604 101 (67%) 14 (9%) 16 (24%) 3 (13%)

Lunch

BLT (3 slices 2 sandwiches 704 68 27 36 9

turkey bacon, 1 leaf

of lettuce, 2 slices

tomato, 2 T mayo)

Baby carrots 10 40 10 1 - -

Water 16 oz - - - - -

744 78 (42%) 28 (15%) 36 (44%) 9 (11%)

Snack

Power Bar 1 bar 210 38 10 2 -

Sports drink or

diluted juice1 20 oz 152 38 - - -

362 76 (84%) 10 (11%) 2 (5%) -

Dinner

Grilled chicken 8 oz 348 0 69 8 2

Baked sweet potato 1 large 238 43 3 6 1

Dinner roll 2 med 204 36 6 4 1

2% milk 2 c (16oz) 242 24 16 9 6

1032 103 (40%) 94 (36%) 27 (24%) 10 (8%)

Totals 3493 480 (55%) 176 (20%) 98 (25%) 28 (7%)

SAMPLE MENU 4,000- Calorie Menu

Amount Calories CHO (g) Protein (g) Fat (g) Saturated fat (g)

Breakfast

Honey nut cheerios 2 cups 220 44 6 4 Skim milk 1 cup 83 12 8 1 .29

Low fat fruit variety 8 oz 243 46 10 3 1.8

yogurt Multigrain toast 2 each 130 24 6 2 .4

Jelly 2 T 100 26

Butter 1T 101 11 2.2

877 154(70%) 30(14%) 21(22%) 4.7(5%)

Snack

Apple 1 each 72 19 Granola Bar (Nature

Valley)

2 each 280 50 6 8 1

352 69(78%) 6(7%) 8(21%) 1(3%)

Lunch Pita bread, whole wheat 1 each 170 35 6 2 .26

Deli turkey 2 slices 100 2 11 Deli ham 2 slices 50 1 8 2 .5

Swiss cheese 1 slice ( 1

oz)

106 8 8 5

Mustard 2T 6 Pretzels 1 oz 103 23 3 1 .16

Chicken noodle soup 1 cup 117 11 11 3 .8

Orange juice 1 cup 112 26 2

764 98 (51%) 49 (26%) 17 (20%) 7 (8%)

Snack Power bar 1 each 230 45 10 2 .5

Skim milk 1 cup 83 12 8

Heresy’s syrup, 2 T 105 24 1

Gatorade 20 oz 158 38

576 119(83%) 19(13%) 2(3%) .5(1%)

Dinner Whole grain rice 2 cups 258 44 4 6 1.4

Mixed vegetables 2 cup 120 24 6

Grilled chicken breast 3 oz 130 23 3 1

Butter 1 T 101 11 2.2

Chocolate chip cookies 2 each 280 32 4 16 4

889 100(45%) 37(17%) 36(36%) 8.6(9%)

Snack Bagel 1 each 195 38 7 1 .16

Shake

Honey 1 T 64 17

Skim milk powder ½ cup 128 18 12

Banana 1 each 105 27

Frozen raspberries ½ cup 53 14

Non-fat vanilla yogurt 6 oz 60 11 5

Ice

605 125(83%) 24(16%) 1(1%) .16 (Trace)

Daily Total 4,063 665(65%) 165(16%) 85(19%) 22(5%)

SAMPLE MENU 4,000 Calorie Menu

Amount Calories CHO (g) Protein (g) Fat (g) Saturated

fat (g)

Breakfast Frozen waffles 3 each 207 39 7.2 3.4 .6

Maple syrup 4 T 209 54 Low fat yogurt 8 oz 243 46 10 3 1.8

Apple juice 8 oz 116 28

Butter 1 T 108 12 6.13

883 167(76%) 17.2(8%) 18.4(19%) 8.5(9%)

Snack Blueberry muffin 1 each 160 23 3 6 .9

Craisins 1 109 28 1

package

Skim milk 8 oz 83 12 8

Heresy’s syrup 2 T 105 24

457 87(76%) 12(11%) 6(12%) .9(2%)

Lunch

Tuna Melt

Canned tuna- all white in H20 1 can 191 42 1.4 .4

Miracle whip light 2 T 37 3 3 .5

Whole wheat toast 2 pieces 256 48 8 4 .8

American cheese 1 slice 31 2.5 5 .2 Tortilla chips 1 oz 138 19 2.2 6.6 .7

Salsa ¼ cup 16 3 .7 .2

Peaches ½ cup 29 7 1

698 83(48%) 60(34%) 15.4(20%) 2.4(3%)

Snack Hard boiled eggs 2 each 158 2 12 10 3.2

Pita bread 1 each 165 33 5 1 .10

American cheese 1 slice 31 2.5 5 .2


512 76(59%) 22(17%) 11.2(20%) 3.3(6%)

Dinner

Chicken Quesadilla

Flour tortillas 2 each 208 36 6 4 1.2

Chicken breast 6 oz 260 46 6 1.9

Shredded cheese ¼ cup 90 2 5 7 1.5

Romaine lettuce ½ cup 5 1

Tomatoes, diced ¼ cup 8 2 Sour cream 2 T 51 1 1 5 3

Refried beans 119 20 7 2 .6

Whole wheat roll 76 15 2 1 .2 Mexican rice ½ cup 218 46 4.52 1.62 .3

875 97(44%) 65(30%) 24(25%) 7.9(8%)

Snack Chocolate pudding ½ cup 154 23 5 3 2.8

Banana 1 each 105 27 1 Animal crackers 20 each 134 22 2 4 1

Skim milk 8 oz 83 12 8

476 84(71%) 16(13%) 7(13%) 3.8(7%)

Daily Total 3,901 594(61%) 192(20%) 82(19%) 26.8(6%)

SAMPLE DAILY MENU 4,500-Calories Menu

Food Amount Calories CHO(g) Protein(g) Fat(g) Saturated

fat (g)

Breakfast Low fat fruit yogurt 8oz 243 46 10 3 1.8

Whole grain bagel 1each 195 38 7 1

Small banana 1 each 105 27 1

Apple juice 8 oz 112 28 Peanut butter 1 T 94 3 4 8 1.5

749 154(82%) 22(12%) 12(14%) 3.3(4%)

Snack Chocolate power bar 1 each 230 45 10 2 .5


Raisins ½ cup 244 64 2

632 147(93%) 12(8%) 2(3%) .5(1%)

Lunch

Omelet

Eggs 3 each 222 18 15 4.7

American cheese 1 oz 106 6 9 5.6

Chopped mushrooms, peppers,

onions

½ cup 25 5 2

Whole wheat toast 2 each 256 48 8 4 .7

Jelly 2 T 100 26

Cantaloupe 1 cup 54 14 1

Orange juice 1 cup 112 26 2

875 119(54%) 37(17%) 28(29%) 11(11%)

Snack Whole wheat bread 1 each 128 24 4 2 .4

Deli turkey 2 slices 40 9 1

Miracle whip 1 T 37 3 3 .5

Shake

Skim milk powder ½ cup 128 18 12

Honey 2 T 128 34

Small banana 1 each 105 27 1

Frozen raspberries ½ cup 129 33 1

Non-fat vanilla yogurt 6 oz 60 11 5

755 150(80%) 32((17%) 6(7%) .9(1%)

Dinner Frozen salmon fillets 2 each (6

oz)

198 0 30 6 1.5

Romaine lettuce 2 cups 20 4 2

Italian salad dressing 2 T 86 3 8 1.3

Whole wheat dinner roll 1 each 76 15 2 1

Medium baked potato 1 each 222 51 5

Butter 1 T 108 12 6.1

710 73(41%) 39(22%) 27(34%) 8.9(12%)

Snack Frozen pepperoni pizza 2 slices 362 40 20 14 4.5

Oatmeal cookie 1 each 234 45 6 4 .7


754 123(65%) 26(14%) 18(21%) 5.2(6%)

TOTALS 4,475 766(68%) 168(15%) 93(19%) 30(6%)

SAMPLE DAILY MENU 4,500 Calorie Menu

Amount

Calories

CHO (g) Protein

(g)

Fat ( g) Saturated

fat (g)

Breakfast Cinnamon toast crunch 1 ½ cups 254 47 3 6.6. 1

Skim milk 1 cup 83 12 8 - -

Whole wheat toast 2 each 256 48 8 4 .7

Butter 1 T 108 - 12 6.1

Jelly 2 T 100 26 - - -

Orange juice 1 cup 112 26 2 - -

838 159(76%) 21(10%) 22.6(24%) 7.8(8%)

Snack String cheese 1 each 71 1 7 4 2.8

Wheat thins 2 oz 284 38 6 6 1.6


513 89(70%) 13(10%) 10(18%) 4.4(8%)

Lunch Subway club (or deli sandwich) 12 in 588 80 44 10 3.0

Cream of broccoli soup 1 cup 164 15 6 4 .70

Fruit punch 16 oz 220 58

972 153(63%) 50(21%) 14(135) 3.7(3%)

Snack

Shake Skim milk powder ½ cup 128 18 12 - -

Honey 1 T 64 17 - - -

Banana 1 each 105 27 1 - -

Non-fat vanilla yogurt 6 oz 60 11 5 - -

Ice Frozen strawberries 1 cup 198 54 2 - -

Honey graham crackers 4 each 118 22 2 3 .4

673 149(89%) 22(13%) 3(4%) .4(1%)

Dinner Hamburger (large) on bun

vegetables condiments

1 each 512 40 26 27 10.4

Macaroni and cheese 1 cup 393 40 15 19 8.2

Mashed potatoes, instant ½ cup 122 17 2 5 1.3

Carrots ½ cup 25 6 1 - -

Ranch dressing-light 2 T 62 2 - 6 1.1

1,114 105(38%) 44(16%) 51(41%) 21(17%)

Snack Microwave popcorn- 94% fat

free

4 cups 124 24 4 - -

Open face turkey sandwich Turkey breast 2 slices 100 2 22 - -

Mayonnaise 1 T 99 11 1.64

Rye bread 1 slice 83 15 3 1 .2

406 41(40%) 29(29%) 12(27%) 1.8(4%)

DAILY TOTALS 4,516 696(62%) 179(16%) 113(23%) 42(8%)

SAMPLE DAILY MENU 5,000- Calorie Menu

Amount Calories CHO (g) Protein (g) Fat (g) Saturated

fat (g)

Breakfast Oatmeal, instant packets 2 cups 224 40 8 4 .7

Brown sugar 1 T 51 12 English muffin 1 each 128 25 4 1 .14

Jelly 2T 100 26

Banana 1 each 105 27 1

608 130(86%) 13(9%) 5 (7%) .8(1%)

Snack Low fat fruit variety yogurt 8oz 243 46 10 3 1.8

Granola ½ cup 219 31 5 9 3.8

Gatorade 20 oz 158 38 Granola bars 2 each 245 38 3 9 5.3

865 153(71%) 18(8%) 21(22%) 11(11%)

Lunch

Mixed vegetables 1 cup 120 24 6

Rice 1 ½ cups 324 66 9 3

Grilled chicken breast 6 oz 260 46 6 2

Bread sticks 2 each 123 20 4 3 .4

Butter 1 T 101 11 2.2

928 110(47%) 65(28%) 23 (22%) 5 (5%)

Snack

Apple 1 each 72 19 Cheese crackers 30 each 151 17 3 8 2.8

Fruit punch 16 oz 358 66

581 102(70%) 3(2%) 8(12%) 2.8 (4%)

Snack Honey bunches of oats 1 cup 160 33 3 2 .7


243 45(74%) 11(18%) 2(7%) .7(3%)

Dinner Lean ground beef 3 oz 231 0 21 16 6.2

Penne pasta 2 cups 460 96 16 Marinara sauce 1 cup 92 14 2.4 3 .4

Garlic bread 2 each 372 42 8.3 19 4.8

Romaine lettuce 2 cups 20 4 2

Ranch dressing 2 T 146 2 16 2

1321 158(48%) 66(20%) 40(27%) 11(7%)

Snack Grilled cheese 1 each 292 27 10 16 6


Heresy’s chocolate syrup 2 T 105 24 1

480 63(53%) 19(16%) 16(30%) 6(11%)

Daily Totals 5,026 761(61%) 195(16%) 116(21%) 37(7%)

bemidji state football strength and conditioning manual

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