north park university vikings...

North Park University Vikings

Football

SUMMER WORKOUT

2010

North Park University Vikings Football

Hold the Rope!

Every year a professional football team wins the championship. Every

Year a college football team wins the NCAA title. Every year the best

High school teams in Division A on down wins the state crown. All these

teams have one thing in common. No matter how tough it became

Throughout their season, they did one thing -- they held the rope!

What is "holding the rope?" Imagine that you are hanging from the edge

Of a cliff with a drop of twenty thousand feet. The only thing between

You and an fall to your death is a rope, with the person of your choice

On the other end. Who do you know that has the guts to pull you to?

Safety? Who will hold the rope? Who do you know that is going to let

That rope burn their hand and not let go? How many people that you know

Are going to withstand the burning pain and watch the blood drip from

Their hands for you?

If you can name two people, that's not good enough, because those two

People might not be around. The next time your team is together, look

Around and ask yourself, "Who could I trust to hold the rope? Who is

Going to let their hands bleed for me?" When you can look at every

Member on your team and say to yourself that they all would hold the

Rope, you are destined to win a lot of ball games. You see, the team

That holds the rope when the going gets tough are winners. When you are

Down by four points with thirty seconds to go, don't give up. Yell at

Your teammates to "hold the rope -- let it burn but don't let go!"

Every year there are winners and losers in all sports. Every year the

Winners hold the rope. You don't have to have the best team on the field

To win the game. If you play with poise and do what your coaches ask of

You, and most of all -- hold the rope -- you will be successful. No

Matter what sport you play, in order to win, you have to have a

Commitment to your team. If you are supposed to run three times per

Week, do it. If you have to lift weights three times per week, don't

Miss. Once you start letting up at practice or start missing your

Workouts, you've killed the team because you didn't hold the rope!

Don't let your team down! You've got to

hold the rope!


SUMMER LIFTING PROGRAM

INDEX

I. THE METHOD

II. CALANDER

III. DYNAMIC STRETCH ROUTINE

IV. SPECIAL EXERCISES

1. LOWER BACK

2. HAMSTRINGS

3. GLUTES

4. TRICEPS

5. LATS/ UPPER BACK

6. DELTS

7. SHOULDERS

V. GENERAL STRENGTH

1. HILL WORK

2. SLED PULLS

3. SAND BAGS

4. DDM’S

VI. SPEED AND AGILITY

1. PLIOMETRICS

2. HURDLES

3. CONES

4. BOX JUMPS

5. LADDERS

6. BIKE

VII. CORE

1. MEDICINE BALL

2. SWISS BALL

3. BENCH WORK

4. PILATES

VIII. CALVES

IX. CORE LIFT CHART

X. NUTRITION


The Method

***SQUAT (DEAD) WIDE/ BENCH CLOSE (ENSURES CORRECT MUSCLE GROUPS ARE

DEVELOPED)***

SPEED DAY (DYNAMIC LIFT)

Dynamic Method:

This method is used to replace a max effort workout.

Submaximal weights are lifted with maximal speed

Remember, Force= mass x acceleration

This method indirectly builds strength by increasing a fast rate of force development and

explosive strength.

Bands and chains must used to reduce bar deceleration.

Bands will also increase the eccentric phase (lowering), which helps build a superior stretch

reflex phase.

Reps must be low (1 for pulls, 2 for squats, 3 for bench)

Never go to failure, you must stop if the bar speed decreases.

The bar weight or band or chain resistance must vary to cause a change in metabolic

reactions and intramuscular coordination and changes in biometrical variables.

Bar speed should be about 8 meters per second or more (gravity is 9.8 m/sec)

The sets are no less than 6, and no more than 90 seconds of rest between sets

50-70% RANGE

EX. 300 LB SQUAT (DEAD’S) = 150/ 12 X 2; 180/ 10 X 2; 210 8 X 2

45 SECOND REST BETWEEN SETS (INTERVAL METHOD)

SPECIAL EXCERCISES: PICK 2 LIFTS PER AREA **see sheet

3-5 SETS X 10-12 REPS

LOWER BACK

HAMSTRINGS

GLUTES

EX. 250 LB BENCH (INCLINE) = 125/ 12 X 3 ; 150/ 10 X 3; 175/ 8 X 3

45 SECOND REST BETWEEN SETS

SPECIAL EXCERCISES: PICK 2 LIFTS PER AREA **

3-5 SETS X 10 -12 REPS

TRICEPS

LATS

DELTS

POWER DAY (CIRCA MAX)

This is the most recognized method for training.

This method produces the greatest strength gains by improving intramuscular and

intermuscular coordination.

For near-max weight, 1 to 2 repetitions (reps) are used

For circa-max training, 2 reps are used

For true max effort training, 1 rep is used

80-90% RANGE

EX. 300 LB SQUAT (BENCH/DEAD’S/INCLINE) = 240/ 8 x 2; 270/ 6 x 2

60 SECOND REST BETWEEN SETS

SPECIAL EXCERCISES: PICK 2 LIFTS PER AREA—SEE ABOVE **

2-4 SETS X 10-12 REPS

REPETITION METHOD: SUPPLEMENT THESE INTO YOUR WORKOUT

DO FOR TIME (6-10 REPS PER MINUTE) SLOW TEMPO/ RESTING BETWEEN REPS

BAND GOOD MORNINGS 6-8 MINUTES

LIGHT DUMBBELL PRESS ON SWISS BALL 2-4 MINUTES NONSTOP

SLED WALKS WITH LIGHT RESISTENCE 5 MINUTES

LIGHT DEADLIFTS 1-3 MINUTES

MED BALL OVERHEAD TOSS 2-4 MINUTES

BAND LEG CURLS 3-6 MINUTES

DUMBBELL POWERCLEANS 1-3 MINUTES

THIS IS HOW WE WILL PERFORM THE SQUAT:

PLACE BAR ONTO THE SHELF OF THE UPPER BACK, BELOW YOUR TRAP MUSCLES

(THIS WILL DEVELOP YOUR UPPER BACK MUSCLES AS WELL)

KEEP HEAD POINTING FORWARD, NOT UP TO THE SKY, AND PUSH INTO YOUR TRAPS

PLACE FEET OUTSIDE SHOULDER WIDTH, TOES SLIGHTLY TURNED OUT

SQUEEZE SHOULDER BLADES TOGETHER

FILL YOUR ABDOMEN WITH AIR, AND PUSH OUT AGAINST YOUR BELT.

PUSH YOUR KNEES OUT AND SPREAD THE FLOOR WITH YOUR FEET, THIS WILL

ACTIVATE THE HIPS

WITH A TIGHTLY ARCHED BACK, SQUAT BACK, NOT DOWN, UNTIL YOU COMPLETELY

LOWER YOURSELF ONTO THE BOX

YOUR SHINS SHOULD BE STRAIGHT UP AND DOWN OR PAST PERPENDICULAR, THIS

WILL PLACE ALL THE WORK ON YOUR HAMSTRINGS, GLUTES, HIPS, AND LOWER

BACK.

EVERY MUSCLE IS KEPT TIGHT WHILE ON THE BOX WITH THE EXCEPTION OF YOUR

HIP FLEXORS

BY RELEASING AND THEN CONTRACTING THE HIP FLEXORS AND ARCHING THE

BACK, YOU WILL JUMP OFF THE BOX, BUILDING TREMENDOUS STARTING STRENGTH.

BE SURE TO ASCEND FIRST BY PUSHING TRAPS INTO BAR, WHICH WILL FLEX THE

BACK, THEN THE HIPS AND GLUTES, AND FINALLY THE LEGS. REMEMBER THE

HEAD GOES, THE BODY WILL FOLLOW.

REMEMBER TO PUSH OUT WITH THE FEET, NOT DIRECTLY DOWN. FLAT BOTTOM

SOLES (CHUCK TAYLOR’S) ARE THE BEST SHOE TO USE WHEN SQUATTING.

THIS IS HOW WE WILL PERFORM THE BENCH/ INCLINE:

We are looking for fast/ explosive reps

This simple method will build all major muscle groups. Press the bar in a straight line,

not over the face. This is the safest way to bench, shortest distance as well.

Lower the bar as fast as possible to create a strong stretch reflex for reversal

strength.

Your lats should be flexed, your back slightly arched, and your feet placed under your

hips with your heels driving into the ground.

Fill your chest with large deep breathes hold and expand chest.



5/10/10 WARM-UP

LIFTING

RUNNING

SKILL WORK

Day 1 DYNAMIC

JUMP ROPE

SPEED LADDER

HURDLES

SQUAT- 60%

LOWERBACK

HAMSTRINGS

GLUTES

SHOULDERS

2 MILE JOG

7-8 MIN PACE

STRETCH

10 MINUTES 50 MINUTES 15 MINUTES 10 MINUTES

Day2 DYNAMIC

JUMP ROPE

800 M JOG

CALVES

2 X 5 40 YDS

2 X 5 100 YDS

POSITION SPECIFIC

CONE DRILLS

STRETCH

10 MINUTES 10 MINUTES 10 MINUTES 40-50 MINUTES

Day3 DYNAMIC

JUMP ROPE

SPEED LADDERS

UPPER BODY STRETCH

BENCH- 80%

TRI’S

LAT’S

DELT’S

CORE

2 MILE JOG

7-8 MIN PACE

BOX JUMPS

PLYO’S

STRETCH

FILM/ PLAYBOOK


Day4 DYNAMIC

JUMP ROPE

800 M JOG

RELAX

1 X 5 ROLLING 20 YDS


1 X 5 60 YDS

POSITION SPECIFIC

CONE DRILLS

STRETCH

10 MINUTES 15 MINUTES 40-50 MINUTES

Day5 DYNAMIC

JUMP ROPE

2 X 100 M RUN

HILL WORK

DDM’S

SLED PULLS

SAND BAGS

BIKE/SWIM

STRETCH

10 MINUTES 30-45 MINUTES 10 MINUTES 10 MINUTES

Day6 STRETCH

PUSH UPS

PULL UPS

CORE

CALVES

STRETCH

FILM/ PLAYBOOK


Day7 STRETCH

RELAX

RELAX

STRETCH

30 MINUTES 30 MINUTES



5/17/10 WARM-UP

LIFTING

RUNNING

SKILL WORK

Day1 DYNAMIC

JUMP ROPE

SPEED LADDER

HURDLES

SQUAT- 70%

LOWERBACK

HAMSTRINGS

GLUTES

SHOULDERS

2 MILE JOG

7-8 MIN PACE

STRETCH


Day2 DYNAMIC

JUMP ROPE

800 M JOG

CALVES

2 X 5 40 YDS


POSITION SPECIFIC

CONE DRILLS

STRETCH


Day3 DYNAMIC

JUMP ROPE

SPEED LADDERS

UPPER BODY STRETCH

BENCH- 70%

TRI’S

LAT’S

DELT’S

CORE

2 MILE JOG

7-8 MIN PACE

BOX JUMPS

PLYO’S

STRETCH

FILM/ PLAYBOOK


Day4 DYNAMIC

JUMP ROPE

800 M JOG

RELAX 2 X 5 ROLLING 20 YDS


2 X 5 60 YDS

POSITION SPECIFIC

CONE DRILLS

STRETCH


Day5 DYNAMIC

JUMP ROPE

2 X 100 M RUN

HILL WORK

DDM’S

SLED PULLS

SAND BAGS

BIKE/SWIM STRETCH


Day6 STRETCH

PUSH UPS

PULL UPS

CORE

CALVES

STRETCH

FILM/ PLAYBOOK


Day7 STRETCH

RELAX

RELAX

STRETCH




5/24/10 WARM-UP

LIFTING

RUNNING

SKILL WORK

Day1 DYNAMIC

JUMP ROPE

SPEED LADDER

HURDLES

SQUAT- 80%

LOWERBACK

HAMSTRINGS

GLUTES

SHOULDERS

2 MILE JOG

7-8 MIN PACE

STRETCH


Day2 DYNAMIC

JUMP ROPE

800 M JOG

CALVES

1 X 5 40 YDS

1 X 4 60 YDS

1 X 3 80 YDS

1 X 2 100 YDS

POSITION SPECIFIC

STRETCH

10 MINUTES 10 MINUTES 10 -15 MINUTES 40-50 MINUTES

Day3 DYNAMIC

JUMP ROPE

SPEED LADDER

UPPER BODY STRETCH

BENCH- 60%

TRI’S

LAT’S

DELT’S

CORE

2 MILE JOG

7-8 MIN PACE

BOX JUMPS

PLYO’S

STRETCH

FILM/ PLAYBOOK


Day4 DYNAMIC

JUMP ROPE

800 M JOG

RELAX

2 X 5 STARTS


1 X 5 100 YDS

POSITION SPECIFIC

STRETCH


Day5 DYNAMIC

JUMP ROPE

2 X 100 M RUN

HILL WORK

DDM’S

SLED PULLS

SAND BAGS

BIKE/SWIM STRETCH


Day6 STRETCH

PUSH UPS

PULL UPS

CORE

CALVES

STRETCH

FILM/ PLAYBOOK


Day7 STRETCH

RELAX

RELAX

STRETCH




5/31/10 WARM-UP

LIFTING

RUNNING

SKILL WORK

Day1 DYNAMIC

JUMP ROPE

SPEED LADDER

HURDLES

DEAD’S- 60%

LOWERBACK

HAMSTRINGS

GLUTES

SHOULDERS

2 MILE JOG

6-7 MIN PACE

STRETCH

FILM/ PLAYBOOK


Day2 DYNAMIC

JUMP ROPE

800 M JOG

CALVES

1 X 5 40 YDS

1 X 4 60 YDS

1 X 3 80 YDS

1 X 2 100 YDS

POSITION SPECIFIC

CONE DRILLS

STRETCH


Day3 DYNAMIC

JUMP ROPE

SPEED LADDER

UPPER BODY STRETCH

INCLINE- 70%

TRI’S

LAT’S

DELT’S

CORE

2 MILE JOG

6-7 MIN PACE

BOX JUMPS

PLYO’S

STRETCH

FILM/ PLAYBOOK


Day4 DYNAMIC

JUMP ROPE

800 M JOG

RELAX

2 X 5 STARTS


1 X 5 80 YDS

POSITION SPECIFIC

CONE DRILLS

STRETCH


Day5 DYNAMIC

JUMP ROPE

2 X 100 M RUN

HILL WORK

DDM’S

SLED PULLS

SAND BAGS

BIKE/SWIM STRETCH


Day6 STRETCH

PUSH UPS

PULL UPS

CORE

CALVES

STRETCH

FILM/ PLAYBOOK


Day7 STRETCH

RELAX

RELAX

STRETCH




6/7/10 WARM-UP

LIFTING

RUNNING

SKILL WORK

Day1 DYNAMIC

JUMP ROPE

SPEED LADDER

HURDLES

DEAD’S- 70%

LOWERBACK

HAMSTRINGS

GLUTES

SHOULDERS

2 MILE JOG

6-7 MIN PACE

STRETCH


Day2 DYNAMIC

JUMP ROPE

800 M JOG

CALVES

1 X 5 60 YDS

1 X 4 80 YDS

1 X 4 100 YDS

POSITION SPECIFIC

CONE DRILLS

STRETCH


Day3 DYNAMIC

JUMP ROPE

SPEED LADDER

UPPER BODY STRETCH

INCLINE- 60%

TRI’S

LAT’S

DELT’S

CORE

2 MILE JOG

6-7 MIN PACE

BOX JUMPS

PLYO’S

STRETCH

FILM/ PLAYBOOK


Day4 DYNAMIC

JUMP ROPE

800 M JOG

RELAX


2 X 5 40 YDS

1 X 2 120 YDS

POSITION SPECIFIC

CONE DRILLS

STRETCH


Day5 DYNAMIC

JUMP ROPE

2 X 100 M RUN

HILL WORK

DDM’S

SLED PULLS

SAND BAGS

BIKE/SWIM STRETCH


Day6 STRETCH

PUSH UPS

PULL UPS

CORE

CALVES

STRETCH

FILM/ PLAYBOOK


Day7 STRETCH

RELAX

RELAX

STRETCH




6/14/10 WARM-UP

LIFTING

RUNNING

SKILL WORK

Day1 DYNAMIC

JUMP ROPE

SPEED LADDER

HURDLES

DEAD’S- 80%

LOWERBACK

HAMSTRINGS

GLUTES

SHOULDERS

2 MILE JOG

6-7 MIN PACE

STRETCH

FILM/ PLAYBOOK


Day2 DYNAMIC

JUMP ROPE

800 M JOG

CALVES

1 X 2 60 YDS

1 X 2 80 YDS

1 X 2 100 YDS

1 X 2 120 YDS

POSITION SPECIFIC

CONE DRILLS

STRETCH


Day3 DYNAMIC

JUMP ROPE

SPEED LADDER

UPPER BODY STRETCH

INCLINE- 50%

TRI’S

LAT’S

DELT’S

CORE

2 MILE JOG

6-7 MIN PACE

BOX JUMPS

PLYO’S

STRETCH


Day4 DYNAMIC

JUMP ROPE

800 M JOG

RELAX



2 X 5 60 YDS

POSITION SPECIFIC

CONE DRILLS

STRETCH


Day5 DYNAMIC

JUMP ROPE

2 X 100 M RUN

HILL WORK

DDM’S

SLED PULLS

SAND BAGS

BIKE/SWIM STRETCH

FILM/ PLAYBOOK


Day6 STRETCH

PUSH UPS

PULL UPS

CORE

CALVES

STRETCH

FILM/ PLAYBOOK


Day7 STRETCH

RELAX RELAX

STRETCH




6/21/10 WARM-UP

LIFTING

RUNNING

SKILL WORK

Day1 DYNAMIC

JUMP ROPE

800 M RUN

SQUAT- 60%

LOWERBACK

HAMSTRINGS

GLUTES

SHOULDERS

2 MILE JOG

6-7 MIN PACE

STRETCH


Day2 DYNAMIC

JUMP ROPE

UPPER BODY STRETCH

BENCH- 70-80%

TRI’S

LAT’S

DELT’S

CALVES

CORE

RELAX STRETCH

FILM/ PLAYBOOK

10 MINUTES 50 MINUTES 30 MINUTES

Day3 DYNAMIC

JUMP ROPE

2 X 100 M RUN

HILL WORK

DDM’S

SLED PULLS

SAND BAGS

BIKE/SWIM STRETCH


Day4 DYNAMIC

JUMP ROPE

800 M RUN

DEAD’S- 60-70%

LOWERBACK

HAMSTRINGS

GLUTES

SHOULDERS

RELAX

STRETCH

FILM/ PLAYBOOK


Day5 DYNAMIC

JUMP ROPE

SPEED LADDER

UPPER BODY STRETCH

INCLINE- 70%

TRI’S

LAT’S

DELT’S

CALVES

CORE

2 MILE JOG

6-7 MIN PACE

STRETCH


Day6 STRETCH

RELAX STRETCH

FILM/ PLAYBOOK


Day7 STRETCH

RELAX

RELAX

STRETCH




6/28/10 WARM-UP

LIFTING

RUNNING

SKILL WORK

Day1 DYNAMIC

JUMP ROPE

SPEED LADDER

HURDLES

BENCH- 80%

TRI’S

LAT’S

DELT’S

CORE

2 MILE JOG

7-8 MIN PACE

STRETCH

FILM/ PLAYBOOK


Day2 DYNAMIC

JUMP ROPE

2 X 100 M RUN

HILL WORK

DDM’S

SLED PULLS

SAND BAGS

BIKE/SWIM STRETCH


Day3 DYNAMIC

JUMP ROPE

SPEED LADDER

UPPER BODY STRETCH

BENCH- 60%

TRI’S

LAT’S

DELT’S

CORE

CALVES

2 MILE JOG

7-8 MIN PACE

STRETCH

FILM/ PLAYBOOK


Day4 DYNAMIC

JUMP ROPE

800 M JOG

DDM’S

SLED PULLS

1 X 4 100 YDS

1 X 2 150 YDS

1 X 1 200 YDS

POSITION SPECIFIC

STRETCH


Day5 OFF

OFF

OFF OFF

Day6 OFF

OFF OFF

OFF

Day7 OFF

OFF

OFF

OFF



7/5/10 WARM-UP

LIFTING

RUNNING

SKILL WORK

Day1 OFF OFF OFF OFF

Day2 DYNAMIC

JUMP ROPE 2 X 100 M RUN

HILL WORK

DDM’S

SLED PULLS

SAND BAGS

BIKE/SWIM

STRETCH

FILM/ PLAYBOOK


Day3 DYNAMIC

JUMP ROPE

UPPER BODY STRETCH

BENCH- 70%

TRI’S

LAT’S

DELT’S

CORE

CALVES

1 X 4 40 YDS

1 X 4 80 YDS

1 X 4 120 YDS

STRETCH


Day4 DYNAMIC


HILL WORK

DDM’S

SLED PULLS

SAND BAGS

BIKE/SWIM

STRETCH

FILM/ PLAYBOOK


Day5 DYNAMIC

JUMP ROPE

SPEED LADDER

HURDLES

HANG CLEANS

LOWERBACK

HAMSTRINGS

GLUTES

SHOULDERS

2 MILE JOG

6-7 MIN PACE

STRETCH


Day6 STRETCH

PUSH UPS

PULL UPS

CORE

CALVES

STRETCH

FILM/ PLAYBOOK


Day7 STRETCH

RELAX

RELAX

STRETCH




7/12/10 WARM-UP

LIFTING

RUNNING

SKILL WORK

Day1 DYNAMIC


HILL WORK

DDM’S

SLED PULLS SAND BAGS

BIKE/SWIM STRETCH


Day2 DYNAMIC

JUMP ROPE

UPPER BODY STRETCH

BENCH- 80%

TRI’S

LAT’S

DELT’S

CORE

CALVES

2 MILE JOG

6-7 MIN PACE

BOX JUMPS

PLYO’S

STRETCH FILM/ PLAYBOOK


Day3 DYNAMIC

JUMP ROPE

800 M RUN

CALVES 1 X 4 80 YDS

1 X 4 100 YDS

1 X 4 120 YDS

POSITION SPECIFIC

STRETCH


Day4 DYNAMIC

JUMP ROPE

SPEED LADDER

HURDLES

SQUAT- 60%

LOWERBACK

HAMSTRINGS

GLUTES SHOULDERS

2 MILE JOG

6-7 MIN PACE

STRETCH

FILM/ PLAYBOOK


Day5 DYNAMIC

JUMP ROPE

2 X 100 M RUN

HILL WORK

DDM’S

SLED PULLS

SAND BAGS

BIKE/SWIM STRETCH


Day6 STRETCH

PUSH UPS

PULL UPS

CORE

CALVES

STRETCH

FILM/ PLAYBOOK


Day7 STRETCH

RELAX

RELAX

STRETCH




7/19/10 WARM-UP

LIFTING

RUNNING

SKILL WORK

Day1 DYNAMIC

JUMP ROPE

2 X 100 M RUN

HILL WORK

DDM’S

SLED PULLS SAND BAGS

BIKE/SWIM

STRETCH


Day2 DYNAMIC

JUMP ROPE

SPEED LADDER

UPPER BODY STRETCH

BENCH- 90%

TRI’S

LAT’S

DELT’S

CORE

2 MILE JOG

6-7 MIN PACE

BOX JUMPS

PLYO’S

STRETCH

FILM/ PLAYBOOK

10 MINUTES 50 MINUTES 10 MIN UTES 40-50 MINUTES

Day3 DYNAMIC

JUMP ROPE

800 M JOG

RELAX 1 X 5 40 YDS

1 X 5 80 YDS

1 X 5 120 YDS

POSITION SPECIFIC

STRETCH


Day4 DYNAMIC

JUMP ROPE

SQUAT- 90%

LOWERBACK

HAMSTRINGS

GLUTES SHOULDERS

2 MILE JOG

6-7 MIN PACE

STRETCH

FILM/ PLAYBOOK


Day5 DYNAMIC

JUMP ROPE

2 X 100 M RUN

HILL WORK

DDM’S

SLED PULLS

SAND BAGS

BIKE/SWIM

STRETCH


Day6 STRETCH

PUSH UPS

PULL UPS

CORE

STRETCH

FILM/ PLAYBOOK


Day7 STRETCH

RELAX

RELAX

STRETCH




7/26/10 WARM-UP

LIFTING

RUNNING

SKILL WORK

Day1 DYNAMIC

JUMP ROPE

UPPER BODY STRETCH

BENCH- 60%

TRI’S

LAT’S

DELT’S

CORE

2 MILE RUN

7-8 MIN PACE

STRETCH


Day2 DYNAMIC

JUMP ROPE

1 X 10 STARTS 1 X 10 120 YDS

POSITION SPECIFIC

STRETCH


Day3 DYNAMIC

JUMP ROPE

HANG CLEANS

LOWERBACK

HAMSTRINGS

GLUTES SHOULDERS

BIKE/SWIM

STRETCH


Day4 OFF

STRETCH

OFF

STRETCH

OFF

STRETCH

OFF

STRETCH

Day5 DYNAMIC

JUMP ROPE

UPPER BODY STRETCH

BENCH- 70%

TRI’S

LAT’S

DELT’S CORE

RELAX

POSITION SPECIFIC

STRETCH


Day6 STRECTCH

RELAX

RELAX

STRETCH


Day7 STRETCH

RELAX

RELAX

STRETCH




8/3/10 WARM-UP

LIFTING

RUNNING

SKILL WORK

Day1 DYNAMIC

JUMP ROPE

SQUAT- 60%

LOWERBACK

HAMSTRINGS

GLUTES

SHOULDERS

2 MILE RUN

7-8 MIN PACE

STRETCH


Day2 DYNAMIC

JUMP ROPE

2 X 100 M RUN

RELAX

RELAX

POSITION SPECIFIC

STRETCH


Day3 DYNAMIC

JUMP ROPE

UPPER BODY STRETCH

BENCH- 80%

TRI’S

LAT’S

DELT’S

CORE

BIKE/SWIM

STRETCH


Day4 DYNAMIC

JUMP ROPE

2 X 100 M RUN

HILL WORK

DDM’S

SLED PULLS

SAND BAGS

RELAX

STRETCH


Day5 DYNAMIC

JUMP ROPE

RELAX

1 X 10 START 1 X 12 120 YDS

STRETCH


Day6 STRECTCH

PUSH UPS

PULL UPS

CORE

RELAX

STRETCH


Day7 STRETCH

RELAX

RELAX

STRETCH



DYNAMIC STRETCH ROUTINE

Hurdler Rocks—2x15 (swing back onto back, alternate legs, drive forward to toe)

Hurdler Rolls—2x10 (rotate left to right, alternate legs, touch toe)

Iron Cross—2x15 ( lay flat on back, rotate leg to opp. Arm, keep back flat on floor.)

Scorpions—2x15 (lay flat on chest, rotate leg to opp. Hand, keep chest on floor.)

DOGS: (hands and knees on ground, full rotation of hips.)

Kick Backs—2x10 (drive 1 leg to chest, head down, extend back/up flex ankle)

Hydrants—2x10 ( drive leg, hip at 90° to the sky, head forward, pause at top.)

Hydrants/forward—2x8 (drive leg, hip at 90° up and forward to elbow)

Hydrants/backward—2x8 (drive leg, hip at 90° up and backward to elbow)

Side Lunge Pops—2x10 (lunge to side, stay in position, drive bent knee to sky.)

Speed Skaters—2x10 ( hop side to side, landing on foot, sink hips, and explode opposite)

WALLS: (keep chest up, and lift foot onto toes)

Front swings—2x10 (wall leg high swing touching toe with outside arm)

Side swings—2x10 (both hands on wall, swing leg across body)

Leaning Knee Drives—2x10 (drive knee to chest, return fast to same spot)

Leaning Floor Scraps—2x10 (same as above, but scrap floor, extending leg)

ANKLE STRENGTH

Single ankle rolls—2x20 clockwise/counter-clockwise

Gas Peddles—1x20 (full extension/ flexion of ankle)

Wipers—1x20 (rotate toes and heel side to side)

Alt. Gas—1x20

Use band for extra resistance.

BAND STRETCH

Straight leg hamstrings—20sec/resist 10 sec/20sec/resist 15 sec/20sec

Split leg groin—60sec

Split squat—30sec

Single leg quad—60sec


Special Exercises

SQUAT/ DEADLIFT BENCH

LOWER BACK: TRICEPS:

HYPEREXTENSIONS STRAIGHT BAR TRI / SKULL CRUSHER

CABLE PULL-THROUGHS TRI PUSH DOWN/ MULTPLE WAYS

GOOD MORNINGS:

STANDING, SEATED, COMBOS

OVERHEAD DB FALLS—arms at 90°, rotate

shoulders back, extend hands over head, return

STANDING CABLE CRUNCH MED BALL WALL TOSS—explode ball to wall

WOOD CHOPPERS BOSU BALL PUSHUPS--

SLED PULL THROUGHS FLOOR PRESS/ BOARD PRESS

HAMSTRINGS: TATE PRESS—hands in on chest, elbows out,

STRAIGHT LEG DEAD LIFT Extend hands out to sides.

HAMSTRING FALLS LATS/UPPER BACK:

HAMSTRING CURLS BENT OVER ROW

ROMANIAN (single leg) DEADLIFTS INVERTED ROWS/ RINGS

SWISS BALL HAM CURLS DB ROWS

STRAIGHT LEG GOOD MORNINGS

OVERHAND LAT PULLS

UNDERHAND LAT PULLS

SLED PULLS- 3 WAY- hands high, medium, low

GLUTES: SEATED ROWS

SUMOS—wide stance deadlift, STAND ON

2 boxes.

PULL UPS/ PUSHUPS

CHIN UPS/ RINGS

PLATE POPS—45lb in arms, squat, and pop up. REVERSE FLYS

REVERSE LUNGE /SPLIT LUNGE JUMP/

SIDE LUNGE

ISOMETRIC LAT PULL (hold at bottom of

lift for 5-15 seconds) use bands

BOX JUMPS—work up to 4 boxes, weight vest

DDM’S – lunge walks DELTS:

EXTRAS: 3 WAY SHOULDER

4 WAY HIP SHRUGS

CALVES **see workout** DB MILITARY/ SWISS BALL

1 LEG HEEL TOUCH

STEP UPS

ARNOLDS—(rotate hands in facing in to

out extending arms up.)

SHOULDERS: **USE DELTS SECTION** PLATE WORKOUT—45lb plate

DIPS—use weight belt

DB INCLINE/ BENCH

DETROIT DEATH MARCH(DDM)-LUNGE

WALKS

DB FLY’S

FRY PRESS—press up and out

SLED PULLS 4 WAY CABLE CROSSOVER

DO REPETITION WORK FOR TIME/

LENGTH

**see repetitions method**

EXTRAS:

STRAIGHT BAR CURLS

4 WAY NECK

FOREARMS



GENERAL STRENGTH

HILL WORK

FIND A LARGE HILL (APPROX. 30-60 YARDS LONG)

DO 4 SETS & 2 REPS OF EACH EXERCISE:

1. SPRINTS

2. SIDE SHUFFLE (BOTH WAYS)

3. BACK PEDDLES

4. SIDE TO SIDE CUTS

REST 60 SECONDS BETWEEN SETS

JOG DOWN HILL AFTER EACH REP

SLED PULLS

USE A WAIST HARNESS SLED

CONTINUE TO INCREASE WEIGHT / DISTANCE AS YOU GET STRONGER

START WITH 50 YARDS AND WORK UP TO 100 YARDS PER REP

DO 4 SETS & 2 REPS OF 2 EXERCISES:

1. STARTS

2. HIGH KNEE DRIVES

3. SIDE TO SIDE WALKS

4. BACKWARDS WALK

5. BACK PEDDLES

6. SIDE PULLS

7. CHEST PRESS PULLS

8. 3 WAY BACK PULLS

9. PULL THROUGHS


SAND BAGS

USE 50-100 POUND SAND BAG (HEAVY OBJECT WILL WORK)

USE HILL OR FLAT SURFACE

START WITH 50 YARDS AND WORK UP TO 100 YARDS PER REP

DO 4 SETS OF 2 REPS OF 2 EXERCISES:

1. BAG WALKS

OVER HEAD

OVER SHOULDER

IN ARMS

IN HANDS

2. SAND BAG SQUATS- 20-40 REPS

3. SAND BAG LUNGES- 20-40 REPS


DDM’S

BODY WEIGHT LUNGE WALKS

HANDS BEHIND HEAD/ HEAVY BAR ON SHOULDERS/ SAND BAGS

USE FLAT SURFACE OR HILL

START WITH 50 YARDS WORK UP TO 100 YARDS PER REP

DO 2 SETS OF 2 REPS

SUBSTITUTES

STADIUMS: SPRINT UP/ JOG DOWN

MED BALL TOSS: 15-20 POUND BALL 50 TOSSES

TIRE FLIP: WORK UP TO 100 YARDS BY YOURSELF

Five Laws of Body Weight Exercises.

Law 1: The longer your body, the weaker you become.

By increasing the distance between the point of force, your target

area, and the end of the object you’re lifting, your body, you decrease

your mechanical advantage.

The longer your body, the harder

Apply it- lift your arms above your head when doing lunges, squats, sit-

ups, and crunches.

Law 2: The farther you move the more muscle you work.

―Mechanical work‖= force x distance.

Your muscles and bones are a perfect machine, which when used

together will produce more muscle.

Apply it:

1. Hard: placing feet on bench/chair when doing lunges, pushups,

add a rolled towel to lower back when doing sit-ups.

2. Harder: Do ―quarters‖. Lower body fully, rise quarter way, lower,

rise fully.

3. Hardest: Try mini-repetitions. Lower to down position, do five

small quick reps, and then fully extend lift.

Law 3: As elastic energy decreases, muscle involvement increase.

Lowering body during exercise creates ―elastic energy‖ in muscles

Creates a coil effect, allowing you to ―bounce‖ back up to starting

position, reducing muscle involvement.

Apply it:

1. Use the 4-second pause during lifts, i.e. squat, lunge, bench, etc.

2. Extra challenge: use explosive action during lift.

Law 4: Moving in two directions is better than moving in one.

Most lifts are down on sagittal plane and the frontal plane, front to

back side-to-side.

Most don’t work the transverse plane, rotational movements.

By adding a rotational movement, you use more of your core and

stabilizing muscles.

Apply it:

1. Rotate torso in lunge, squat and pushup (T-pushup)

2. Can also rotate hips, (reverse crunch)

Law 5: The less contact your body has with the floor, the more your muscles must

compensate.

Muscles are the body’s stabilization tools.

So the less stable the body, the more this system must work to stay

balanced.

Apply it:

1. Hold on one foot in the air on all exercises, (pushup, squat,

deadlift)


Speed and Agility

I. PLIOMETRIC JUMPS

A. Single-leg bound: drive off one leg, driving opp. Leg up and out, land on same leg. 25

yards, then alternate. 3 sets

B. Alternate leg bound: start with slow jog, drive off one leg, driving opp. Leg up and out

and extending opp. Arm forward. Land on opp. Leg and drive off opp. Leg, alternating as

you go 25 yards. 3 sets.

C. Lateral-leg bound: start in half-squat stance, drive off one leg to jump sideways. Jump

for 25 yards. Repeat with other leg. Then do both legs. 3 sets with both.

D. Leap Frogs: spread feet wide and squat. Place hands inside arms and on the floor. Push

off with hands and legs, exploding straight up. Land in same position. 1x 15.

E. Tuck Jumps: in athletic stance, squat down, hips back, arms rotate back at the

shoulder, lower 12 inches and without pausing reverse direction and explode up, drive

arms up and at peak bring knees up to chest ? (Try to grab knees with arms). Land and

repeat. 1 x 15.

F. Split Jumps: Assume lung stance. Front foot flat and leg flexed. Back foot ball of foot

only on floor. Using front leg strength, explode up and land in same position. Switch

legs. 2x10

II. TENNIS BALL DRILL

A. Partner Drop:

1. Stand 5 yards from partner, drop ball catch before second bounce. 2 x 10

2. Stand to the side of partner, facing away from him, eyes forward and do same drop

and catch. Reverse side, 2 x 10

III. HURDLES

A. 1 leg knee lead: rotate on ball of foot of outside leg. Drive leading knee over hurdle. Keep

core tight and body posture upright. 8-12 hurdles.

B. Alternating forward: Step over hurdles alternating right to left leg. Keep balance on

balls of feet. Try not to touch hurdles. 8-12 hurdles

C. Alternating backward: same as above, but backwards.

D. Side under: while keeping chest upright and butt down, dip under hurdles while

extending lead foot through the hurdle. Keep head as forward as possible. 6 hurdles

then switch direction.

E. Scissor kicks: Standing at the side of the hurdles, begin a straight leg high reaching

motion with lead leg over the first hurdle. As the lead leg clears the hurdle, begin the

same motion with trail leg. Continue to the end of the hurdles. Swing arms in opposite

arm/opposite leg manner. Keep eyes forward and core tight. 8-12 hurdles.

F. Double leg hops: At a realistic height, squat down and explode over hurdle, driving arms

up and knees to chest. Land on opposite side of hurdle, lowering body to starting

position and exploding up and over second hurdle. Continue to the end. Keep eyes

forward and core tight as you land. 6-8 hurdles.

IV. DOT DRILL

A. Single 5 star: On one leg, jump from dot to dot in a number of various patterns:

(br,m,tr,m,tl,m,bl,m/ m,tl,m,tr,m,bl,m,br/ bl,tl,tr,br/ or any other combo) Do 5 repetitions of

each or you can do it for time (i.e. 45 seconds)

B. Double 5 star: Same as above but with two feet close together.

C. 2-1-2 forward spin: start at bottom two dots jump to both with feet apart, then to middle

with both, then to top two dots with feet apart. Spin in air 180° and land on top dots feet

apart and proceed back to middle dot then to the bottom two dots.

D. 2-1-2 forward /reverse: Same as above, but just return to start position backwards.

V. CONES

A. 1,2,3,4- 5 star: Set up 5 cones, 1 in middle, and the other on box approximately 5-10

yards apart. Athlete starts outside box and is given a command (1, 3, 2, 4). Athlete

always starts to the middle cone and proceeds to the cone that corresponds to the

number given, and always ends in the middle cone. Numbers go from bottom left/ top

left/top right/bottom right. You may want to use a stop watch for this drill.

B. W drill: set up 8-10 cones in a w formation approximately 5-10 yards apart (you may vary

the angles of the cones as well). Have athlete start at first cone. Use any type of

running: i.e. sprints, side shuffle, back peddle, bear crawls, ect.

C. The Shoot: set up 16 cones in a rectangle shape with 3 cones positioned at 45/90/45

degrees outside the 3 inner cones. Have athlete sprint to first set plant and shuffle to

one of the outside cones sprint back to middle then sprint forward to next cones, then

plane and back pedal to next cones sprint back to middle then sprint to next cones and

finish the last set with a shuffle.

D. The T: set up 4 cones in upside down T. Athlete shuffles to middle cone then plants and

back pedal to top cone and go around cone to sprint to middle then shuffle to next cone

running around the cone and sprint 10 yards to the finish. TIME THIS STATION

E. Pro shuttle: set up cones/ lines 10 yards apart. Have athlete face coach straddling a

starting line at the 5 yard midpoint. There is no leaning towards one side or the other.

Place hand down on ground, and on movement sprint to first line touching line turn

towards other line sprint 10 yards touch line again and turn to sprint back to starting

point. TIME THIS STATION (Good times are around 4.1-4.3 seconds) You can also do the

60 yard shuttle extending it to 20 yards apart.

F. 3 Cone/L-drill: Players start in a three-point stance in front of three cones that are set up

in a triangle or L shape, with each cone five yards apart. They then sprint five yards to

one cone, sprint back to the starting cone, and head back to the second cone where

they run around it and cut right to the third cone. The players then run a circle around

the third cone from the inside to the outside and run around the second cone before

returning to the first cone. TIME THIS STATION (anything under 7 seconds)

G. X-drill: set up 4 cones in box formation. Athlete back peddles to top cone, plant sprint

to opposite bottom cone, plant then back pedal to top cone plant and finish sprint to

opposite bottom cone

H. Figure 8: set up 6-8 cones in staggered formation. Athlete starts in 3 point stance and

sprints to first cone runs around cone and sprints to next cone. Repeat to the finish. You

may want to time this station

VI. BOX

A. Double leg 1-4 box: squat and explode

B. Single leg 1-2 box: squat and explode

C. 2 to 3 box drops: drop off 2 box explode up to 3 box

D. Depth drops: drop off box and sink to low squat

E. 4 box routine: squat and explode up, drop off, explode to next. Repeat 4 times.

F. 1 box quick feet: alternate feet touching 1 box with ball of foot

G. 1 box lateral jumps: stand on side of box and lateral jump to other side.

VII. LADDERS

A. Singles: one foot in each

B. Doubles: two feet in each

C. Shuffles: forward/backward

D. Quick feet side : alternate feet and shuffle

E. Hops: in-out/ 2 feet/ 1 foot

F. Any other combination/ vary it up.

VIII. BIKES

A. 30 sec. regular pace→ 15 sec. sprint pace→25 sec. regular pace→15 sec. sprint

pace→20 sec. reg. pace→ 10 sec. sprint. (1 minute 45 seconds) x 3 cycles

IX. TREADMILLS

A. Jog 20 sec. → sprint 10 sec. → jog 25 sec. → sprint 10 sec. → jog 30 sec. → sprint 10 sec.

→jog 20sec. (2 minutes) x 3 cycles (adjust incline on cycle 2 and 3)

B. Back pedal slow 10 sec. → sprint 10 sec. → slow 10 sec. → sprint 10 sec. → slow 10 sec.

(50 seconds) x 3 cycles *Defensive Backs

C. Back pedal slow 5 sec. → open turn to sprint 5 sec. (60 seconds) x 3 each way

*Defensive Backs


Core Strength

X. Med Ball CORE

A. Partner handoffs: stand back to back, rotate core towards side to receive ball from partner. Alternate

sides. 2 x 10

B. Partner toss: Standing

1. Stand 5 feet from partner, toss ball from chest. Squeeze abs throughout set. 1 x 20

2. Stand 5 feet from partner, toss ball from hip to opposite hip of partner. 1 x 20

3. Stand 10 feet from partner, reach ball back between legs as you squat back, keep arms straight,

and rotate forward bringing ball forward and tossing to partner. Catch and repeat. 1 x 20

C. Partner toss: Lying

1. Lie flat on floor with partner standing at feet with ball. Crunch up, as you lower partner will toss

ball, catch and lower till lower back is touching floor, return forward and toss ball. 1 x 20

2. In an upright seated position, keep core tight and catch ball from partner, bring to chest and

explode back to partner. 1 x 20

3. In same upright seated position catch ball from partner as they are at your side, and rotate core

reaching ball back to the floor, touch and toss back. 2 x 15

D. Med ball hand walk

1. Assume pushup position

2. With ball next to right hand, lift right hand a place on ball. Then lift left hand, balancing on ball

and place it on ball.

3. Then take right hand and place on floor, balancing on left hand. Then place left hand on floor.

Repeat back and forth 8- 12 reps

XI. SWISS BALL WORK

A. HAND to FEET transfer Crunch: squeeze ball in between feet with straight legs raise up and meet

hands at the top and transfer ball to hands, then lower to ground with hands over head. Alternate to

feet. 1 x 50

B. Half Circles: squeeze ball in between feet. Keep legs straight and raise legs up. Rotate left to right

making half circle. Keep arms flat on floor and extended out. Keep shoulders on the ground. 1 x 20

C. Leg-Curl Bridge: lie flat on the ground with legs on Swiss ball. Rotate hips up and bring feet up to ball

raising your lower back off the floor. Rise until only shoulders are still on floor. Hold and return to flat

position. 1 x 15

D. Single-leg Bridge: just like above, but on one leg, and don’t bring foot on ball.

E. Knee Tucks: Place hands on floor in push up position and legs straight over top of ball. With a flat

back drive knees to chest keeping core tight. Hold and return legs to straight position. 1 x 15

F. Body Pikes: use same position as knee tucks. Rotate hips up driving chest back towards ball and

squeezing core to stabilize body position. Hold and return to flat position. 1 x 15

G. Hanging Knee Raise: Place a ball in front of bench and sit on the ball with your back toward the

bench and towel between legs. Reach behind and grab end of bench. Slowly raise knees toward

chest, pause then slowly lower to starting position. Don’t let feet hit floor. 1 x 15

H. Cable Russian Twist: lie face up on ball next to a cable pull. Grab handle with both hands, with arms

straight, turn your shoulders to one side so arms are parallel to the floor. Return to starting position,

then back. Reverse side on next set. 1 x 15

XII. BENCH ABS

A. Partner toss: lie on bench with small of back at end. Place arms over head and grab back of bench.

While keeping your core tight, and legs straight, kick your legs straight up . Partner stands at side

and forces them down with hands. Catch your feet before they hit the ground and kick upward again.

Do this for time (30-60 seconds, 3 times)

B. Side crunch: sit on bench with legs locked under and over bench hip one hip at the end of bench.

With your core tight lower torso to the floor and then raise upwards till you have crunched fully at the

top. These should be down at a slow pace, 3-5 seconds, and try and do 2-3 sets each way. ( you may

also do this on the hamstring fall machine)

XIII. PILATES

A. Lay on floor with back flat and feet on floor, knees bent at 45 O.

B. Crunch shoulder blades off floor keeping belly tight and arms over head bringing arms to side of legs.

10 reps

C. Stay up in crunch position with arms to side. Begin pulsing arms up and down. 10 seconds.

D. Bring knees to table top position, pulse arms. 10 seconds.

E. Legs straight up, pulse arms. 10 seconds.

F. Lower legs to 45O angle, pulse arms. 10 seconds.

G. RELAX (lower shoulders, bring knees to chest, inhale slowly, and push shoulders away from ears.) 10

seconds.

H. Table Top legs. Shoulders off floor. Bring right hand to right ankle, left hand to right knee. Extend out

and pulse to opposite leg. 10-12 reps. Exhaling on each rep.

I. RELAX

J. Bring right leg straight up with shoulders off floor. Grab back off calf with both hands. Pulse to

opposite leg. **keep arms at side instead. 10-20 reps

K. RELAX

L. Extend fully, arms over head, and legs straight out at 45 O. Sweep arms to side (snow angle) and

bring knees to chest touching hands to ankles. 10-20 reps

M. RELAX

N. Table Top. Arms locked behind head. Bicycle legs (extend out) and touch opposite elbow to

opposite knee. Rotate. 20 reps

O. RELAX

P. Side Bridge. Elbow on floor, feet stacked. Exhale up, inhale down. 10-15 reps.

Q. Side Bridge. Stager feet, hand on floor, extend to side T position. Rotate top arm under torso in

sweeping motion. 10 reps

R. ROTATE to other side.

S. Lay on belly. Flat planks on elbows. Inhale/exhale for 10-20 seconds.

T. Flat planks on hands. Same as above.

U. RELAX

V. SUPERMAN’S. 10-20 reps

W. CORE STRETCH: Cobras-10 seconds/ Cat and Dog- 10 reps/ Body stretch 10-15 seconds/ Roll spine

and bring body up rolling shoulders back at the top


Calves

I. Day 1

A. 2 x 20 with body weight

B. Standing calf raise

1. 1 x 100

2. Use 1/3 of max weight of a 15 rep set.

3. Once burnt out, stop stretch, and finish to 100

C. Stretch 3-4 minutes

D. Seated calf raise

1. 3x20

E. Stretch well

II. Day 2

A. Leg press- toe press

1. 20, 10, 8, 6 = Heavy weight (concentrate on power)

B. Standing calf raise

1. 1x 20 normal weight

2. 1 x 6 heavy weight

3. 1 x 15 light weight

4. 1 x 8 heavy weight

C. Stretch 3-4 minutes

D. Standing chair raise

1. 1 x rep out with body weight

E. Stretch good


CORE LIFT CHART

SQUAT/ DEAD’S BENCH/INCLINE HANG CLEANS

SETS: REPS: WT:

SETS: REPS: WT: SETS: REPS: WT:


SETS: REPS: WT:


SETS: REPS: WT:


SETS: REPS: WT:


SETS: REPS: WT:


SETS: REPS: WT:


SETS: REPS: WT:


SETS: REPS: WT:


SETS: REPS: WT:


SETS: REPS: WT:


SETS: REPS: WT:


SETS: REPS: WT:


SETS: REPS: WT:


SETS: REPS: WT:


How to eat for Strength:

1. Consume 2to 4 grams of carbohydrates for every pound of body weight each

day.

Carbohydrates are your best energy source.

225 pounds= 500-800 grams of carbs. 180= 300-600

2. Consume 0.8grams of protein for every pound of body weight every day.

Protein is key for muscle repair.

It is also vital for hormone balance, controls chemicals in body.

225 pounds= 185 grams of protein. 180= 144

3. Allow the rest of your calories to come from fat.

Healthy fat= fish, olive oil, peanuts, almonds.

Stay away from fatty meats and processed foods.

4. Favor H2O over sports drinks.

Most sports drinks have sugars that are not needed during

strength training.

Cardio exercise depletes electrolytes more than strength training,

so it may be good to drink sports drinks then.

Our body is primarily made up of water, so replenish it with that.

5. Begin your workout nourished, but on an empty stomach.

If your stomach is full, too much blood will flow to this area, and

not to the target muscle areas.

High-energy meal 2 to 3 hours prior (complex carbs and protein).

One hour before drink meal replacement drink or formulated

sports drink with carbs and protein, and drink 16 ounces of water.

6. During Training, fluid replacement should equal fluid lose.

20 to 40 ounces per hour.

During circuit and pliometric workouts, drink electrolyte added

water for extra boost.

7. Refill your muscles and liver with carbohydrates.

ASAP after workout.

Raise your sugar levels. Simple carbs that are 100 on the

glycemic index are ideal.

Body needs to release insulin ―master‖ hormone, which will

stimulate the transfer of amino acids into the muscles, promoting

protein synthesis.

250-500 calories worth of protein and carbs.

8. Two hours after workout have a real meal.

Combine protein/carbs/fat.

Drink lots of water, 2 to3 cups for every pound lost.

Eat slowly; let your body slow down to repair damaged muscles.

The Eat-for-Strength meal plan.

1. Daily Assumptions (use every day, based on 185 pound weight)

3,500 calories

489 g carbohydrates

185 g protein

82 g of fat

2. Daily Breakdown

14 bread

8 fruit

4 milk

23 teaspoons added sugar

6 veggies

9 very lean protein

5 lean protein

1 medium-fat protein

7 fat

3. The Meal (these are examples to use daily)

Breakfast

a. 3 slices of bread (whole grain)

b. 1 cup fat free milk

c. 2 cups of any fruit (banana, apple,

cantaloupe, raspberries)

d. 3 tbsp of 100% fruit spread

e. 1 egg, 6egg whites, scrambled with

avocado, ground flax seed

f. Large glass of water

Snack

a. Any carbohydrate will help maintain your

metabolism during the day

b. 8 whole-wheat crackers, 2 celery sticks

with peanut butter

c. Trail mix, with peanuts, almonds, cashews,

and dried fruit are a great source of energy.

d. 1cup of nonfat yogurt, ½ cup of granola, ½

cup blueberries

Lunch

a. 2 slices of whole-grain bread

b. 4 ounces of skinless white meat, chicken

or turkey

c. 1 cup brown rice

d. Large salad, romaine lettuce, tomato, red

pepper, carrots, celery, etc.

e. 2 pieces of fruit.

f. 2 tablespoons salad dressing.

g. 1-cup fat free milk, glass of water.

Snack/ Pre-workout meal

a. Something small, but with lots of carbs and

protein

b. Eat a power bar, or any nutritional bar.

c. Drink a lot of water before workouts.

Post workout meal

a. Get something into your body to help start

with the recovery process.

b. Power bar, cottage cheese, applesauce,

bowl of cereal.

Dinner

a. 1 sweet potato baked

b. 1 small ear of corn

c. Salad with 2 cups romaine lettuce, ½ cup

of tomato, ½ cup cucumber, ½ cup

broccoli, olive oil/vinegar dressing

d. 5 ounce salmon, grilled

e. 1 slice of watermelon

f. ½ cup frozen yogurt

4. Additional food options:

Any type of fish will be a leaner and healthier way to get

your protein. High in omega-fatty acids. Wild Atlantic

Salmon is best

Paste or rice will provide good complex carbohydrates

needed before a big workout day. Microwave bags of

rice are easy to make. Eat whole grain breads, no white

or multigrain.

Flaxseed, ground or oil, can be added to all meals. It

helps with muscle recovery, joint repair, and overall

health benefits.

Whey protein shakes are good before and after

workouts. You can also drink a shake before bed to

help the recovery process.

―The Super Shake‖

a. 1cup green tea

b. 1scoop casein protein

c. 1 tbsp ground flaxseed

d. ½ cup frozen berries, your choice

e. 1bsp mixed nuts

f. 1tbsp GREENS+- the best kept secret in

supplements

Protein: egg(egg whites in carton)Omega3 brown eggs,

extra lean ground sirloin, turkey, free-range chicken,

fish, low-fat milk, cheese, yogurt

Carbs: oats, onions, tomatoes, beans, greens, any

berries, oranges, apples, mango, red grapes (go organic)

Healthy fats: olive oil, fish oil, flaxseed, nuts, sunflower

seeds, olives, avocados (go organic)

Veggies: spinach, broccoli, peppers, cucumbers,

carrots, mushrooms

Sauces/Condiments: peanut satay, soy sauce, vinegars,

pesto, flavored flax oils, olive oil.


THE 5 FOODS YOU SHOULD EAT EVERYDAY

#1 Leafy greens

Medical experts call them one of nature's miracle foods. Leafy greens like Swiss

chard and kale are high in nutrients like folate and vitamins A and C that can lower

your risk of cancer. Just one cup of dark, leafy greens a day could also prevent

diabetes and high blood pressure.

#2 Nuts

many nutritionists recommend nuts like almonds, cashews and walnuts because

they're high in natural fiber. Fiber slows your digestive process, keeping hunger and

unhealthy mid-afternoon snacks at bay. Goodbye vending machine runs!

#3 Onions

Studies show that consuming onions on a regular basis may reduce symptoms of

asthma and the risk of developing stomach cancer. Add them to soups and stir-fry,

and just remember -- the stronger the onion, the greater the health benefit.

#4 Whole grains

refined grains, like white rice and pasta, have lost 90% of their nutritional value

through the refining process. As if that weren't reason enough to choose whole

grains like brown rice, quinoa and whole oats, a recent study showed that a diet rich

in whole grains actually flattens your belly by reducing fat storage in your lower

abdominal region.

#5 Yogurt

making yogurt part of your daily eating routine can improve your digestion -- if you're

buying the right stuff. Check that the label lists "active cultures" to make sure you're

getting healthy probiotics, and pick a yogurt rich in vitamin D to prevent

osteoporosis.


PROTEIN RICH MEALS

1. Chicken Braised in Soy Sauce and Lemon

Sauté, Cheap eat, Intermediate

Brown bone-in chicken pieces in a few tablespoons olive oil. Remove them and stir in some chopped garlic. Add the

minced zest of a lemon, a pinch of cayenne, 2 tablespoons soy sauce, 1 teaspoon sugar, and 1/3 cup water; stir. Add the

chicken, cover, and simmer. Turn the pieces once; the dish will be done in about 15 minutes. Add lemon juice and more

soy sauce to taste.

2. Grilled Chicken with Pesto Sauce

Grill, Beginner

To make the pesto, puree 2 cups fresh basil, 1 garlic clove, a pinch of salt, 2 tablespoons pine nuts, 1/2 cup grated

Parmesan, and 1/2 cup olive oil in a blender or food processor. Season 1 pound chicken cutlets with salt and pepper. Grill

them, turning once, about 8 minutes total. Paint with pesto and serve.

3. Grilled Chicken Kebabs with Spicy Peanut Sauce

Spicy, Cheap eat, Intermediate

Cut boneless chicken thighs into 11/2" chunks. Shake on salt and pepper. Thread onto skewers and grill about 12

minutes. To make the sauce, combine the minced zest and juice of a lime, 1 tablespoon peanut oil, 1 tablespoon soy

sauce, 2 tablespoons minced garlic, 2 tablespoons chopped cilantro, a pinch of cayenne, 2 tablespoons peanut butter,

and 1 chopped onion.

4. Chicken with Citrus Sauce

Broil, Cheap eat, Intermediate

To make the sauce, warm the zest and juice of a lemon, plus the sections of another lemon, an orange, and a grapefruit,

in a pan. Add 1/4 cup olive oil, 1 teaspoon fresh thyme leaves, 1/2 teaspoon minced garlic, a small minced onion, salt, and

pepper. Rub boneless chicken with olive oil and sprinkle them with salt and pepper. Broil or grill. Serve with the citrus

sauce.

5. Chicken Tikka with Yogurt Sauce

Grill, Intermediate

Cut boneless chicken into 1" chunks. Combine with 1/4 cup yogurt, 1/4 cup ground cashews, and a teaspoon each ground

cardamom, ground coriander, minced ginger, and minced garlic. Remove from the marinade, and grill until it's brown and

cooked through. To make the sauce, mix 1 cup yogurt with 1 teaspoon minced garlic and some lemon juice, salt, and

pepper. Serve with the chicken.

6. Broiled Chicken Breasts with Cilantro and Lime

Broil, Spicy, Cheap eat, Intermediate

Combine 3 tablespoons peanut oil, 2 tablespoons chopped cilantro leaves, 1 tablespoon freshly squeezed lime juice, 1

tablespoon chopped shallot, 1/4 teaspoon cayenne, and some salt and pepper. Spread half in a pan and add the chicken;

sprinkle with salt, pepper, and the remaining mixture. Broil until cooked through. Garnish with chopped cilantro and lime

wedges.

7. Lamb Burger with Smoked Mozzarella

Grill, Cheap eat, Beginner

Cut 1/4 pound smoked mozzarella into 4 pieces. Divide a pound of ground lamb and form into patties around each one.

Add salt and pepper. Grill or broil until the outsides feel very firm, about 3 or 4 minutes a side. Serve on toasted buns with

whatever fixings you like.

8. Grilled Chicken with Wasabi Sauce

Grill, Spicy, Intermediate

Combine minced garlic, 1/2 cup rice vinegar, 2 tablespoons mirin (in the international aisle), 2 tablespoons soy sauce, 1

tablespoon minced fresh ginger, 1 teaspoon wasabi powder, and salt and pepper. Brush chicken with oil and grill. Warm

the wasabi mixture and pour it on the chicken; garnish with chopped scallions and cilantro.

9. Herb-Roasted Chicken Cutlets

Bake, Beginner

Heat the oven to 325°F. Mix 1 tablespoon minced fresh tarragon, 1/4 cup chopped fresh dill, 1/2 cup chopped fresh

parsley, and some salt and pepper. Place chicken in a baking dish with olive oil, herb mixture, and 1 cup chicken stock.

Roast about 15 minutes. Serve with the sauce.

10. Sautéed Chicken with Warm Spices

Sauté, Spicy, Beginner

Heat 4 tablespoons peanut oil in a large skillet. Shake salt and pepper on chicken cutlets, then dredge them in flour with

1/2 teaspoon cayenne. Sauté the chicken, turning once, for about 6 minutes total. Remove from pan. Cook 1/2 cup minced

onion until soft. Add 1 tablespoon minced fresh ginger, 1/8 teaspoon nutmeg, 1 teaspoon paprika, 1/4 teaspoon ground

cinnamon, and 1 cup chicken stock; cook until reduced. Add chopped cilantro leaves and lime juice. Spoon the sauce

over the chicken.

11. Chicken Caesar Salad

Grill, Cheap eat, Intermediate

Grill chicken cutlets. Rub a salad bowl with garlic. Beat 2 pasteurized eggs (available in the dairy case) with a fork; add 2

tablespoons lemon juice and 6 tablespoons olive oil. Stir in 2 tablespoons minced anchovies, a dash of Worcestershire,

and some salt and pepper. Toss with romaine lettuce, and top with chicken and freshly grated Parmesan.

12. Mediterranean-Style Seafood Salad

Intermediate

Cut 1/2 pound any firm white fish into 1/2" chunks and drop them into boiling, salted water. After 30 seconds, add 8

ounces each scallops and peeled raw shrimp. Cover, remove from heat, let sit 10 minutes, and drain. Toss the seafood

with 1/2 cup minced fresh parsley, 1 tablespoon capers, 1 minced shallot, salt, pepper, and 1/4 cup olive oil. Add lemon

juice to taste and adjust the seasoning.

13. Grilled Cod with Basil Dipping Sauce

Grill, Intermediate

To make the sauce, combine 2 tablespoons water, 1 teaspoon minced garlic, 2 tablespoons soy sauce, 2 table-spoons

rice vinegar, 1 tablespoon sugar, 1 Thai chili (seeded and thinly sliced), and 1/2 cup sliced fresh basil. Season 1 pound

cod with salt and pepper. Cook, turning once. The fish will be done in 8 to 12 minutes, depending on thickness. Serve

with the sauce.

14. Cobb Salad

Sauté, Intermediate

Cook 6 slices of bacon and 2 boneless chicken breasts; dice. Chop 1/2 red onion, a tomato, an avocado, and a hard-boiled

egg. Top a bowl of lettuce with the meat, vegetables, egg, and 1/2 cup of crumbled blue cheese. Whisk together 2/3 cup

olive oil, 1/3 cup sherry vinegar, a diced shallot, salt, pepper, and 1 teaspoon Dijon mustard. Dress, toss, and serve.

15. Shrimp with Olive Oil and Lots of Garlic

Sauté, Beginner

Warm 1/3 cup olive oil over low heat. Add 3 or 4 cloves sliced garlic and cook until golden. Raise the heat and add 11/2

pounds peeled raw shrimp. Season with salt and pepper, 1 teaspoon ground cumin, and 11/2 teaspoons hot paprika. Stir,

turning shrimp once or twice, until pink, 5 to 10 minutes. Garnish with fresh parsley.

16. Kung Pao Shrimp

Sauté, Spicy, Beginner

Combine 1 tablespoon dry sherry or Shaoxing wine, 1/2 teaspoon cornstarch, and 11/2 pounds peeled raw shrimp. Heat 2

tablespoons canola oil and cook a few dried chili peppers until slightly blackened. Mince 2 cloves garlic and add to the

shrimp mixture along with 1 teaspoon minced ginger. Cook about 3 minutes. Reduce the heat. Add 1 teaspoon sugar and

3 tablespoons soy sauce. Cook 5 minutes. Remove from the heat, stir in 1 teaspoon sesame oil and a chopped scallion,

and garnish with roasted, chopped peanuts.

17. Grilled Shrimp Salad with Chili and Basil

Grill, Spicy, Beginner

Grill raw shrimp until firm. Toss 4 cups salad greens with 1 cup torn Thai basil leaves, 1/4 cup minced red onion, and 1

diced cucumber. Whisk together the juice of 2 limes, 1 tablespoon fish sauce, 1/8 teaspoon red-pepper flakes, 1/2

teaspoon sugar, and 1 tablespoon water. Toss with greens and vegetables. Lay shrimp on top and serve.

18. Oven-Fried Fish Fillets

Bake, Beginner

Preheat the oven to 450°F. Soak fish fillets in 11/2 cups milk, then drain and dredge in bread crumbs seasoned with salt

and pepper. Put 2 tablespoons oil in the bottom of a baking pan. Add the fillets and drizzle with a little oil. Bake 8 to 15

minutes until done. Serve with lemon wedges.

19. Pan-Cooked Salmon with Miso Carrot Sauce


For the sauce, combine 1/4 cup peanut oil, 1/4 cup rice vinegar, 3 tablespoons mild/sweet miso, 1 tablespoon dark

sesame oil, 2 carrots, and 1 inch fresh peeled ginger in a food processor. Process until chunky-smooth. Add salt and

pepper. Heat 2 tablespoons oil in a pan. Sprinkle 1 pound salmon with salt and pepper. Cook 4 minutes, turn, and cook

until done. Serve with the sauce.

20. Red Snapper Meunière

Sauté, Beginner

Heat olive oil. Sprinkle fish fillets with salt and pepper; dredge in flour. Cook until they brown, about 3 minutes; turn. Cook

second side 2 to 4 minutes, until firm to the touch. Drizzle with lemon juice, olive oil, and minced parsley.

21. Grilled Swordfish with Fruit Salsa

Grill, Spicy, Beginner

For the salsa, mix 1/2" chunks papaya, mango, pineapple, and/or watermelon with 1/2 cup each diced pepper (any color)

and red onion, 2 tablespoons minced chilies, 1/4 cup chopped cilantro, 1 tablespoon olive oil, 3 tablespoons lime juice,

and some salt. Sprinkle swordfish with salt and pepper. Grill 5 minutes, turn, and cook until done. Serve with salsa and

lime wedges.

22. Squid with Chilies and Greens

Sauté, Spicy Cheap eat, Expert

Separate tentacles from bodies of 11/2 pounds squid. Slice bodies into rings and cut tentacles in half. Strip leaves from

mustard or dandelion greens and chop enough to fill 2 or 3 cups. Heat 3 tablespoons oil. Cook 1 chopped jalapeño and 1

tablespoon chopped garlic for 15 seconds. Add greens and cook until wilted, about 2 minutes. Add squid and a pinch of

salt; cook until opaque. Serve with rice.

23. Stir-Fried Shrimp with Cashews


Combine 11/2 pounds peeled raw shrimp, 1/2 teaspoon sugar, 1 tablespoon soy sauce, 1 sliced garlic clove, and 1

teaspoon each salt and sesame oil. Chop 1 pound bok choy, separating stems from leaves. Heat some peanut oil and

cook the shrimp mixture for about 2 minutes; remove. Add 1 tablespoon minced ginger, 1/2 cup cashews, and the bok

choy stems. Cook until brown. Add the greens and 1 cup water or sake. Cook until most of the liquid evaporates. Return

the shrimp to the pan and add 1/4 cup minced scallions, 1 teaspoon sugar, and 1 tablespoon soy sauce. Cook 1 minute

and serve.

24. Poached Monkfish

Intermediate

Melt 3 tablespoons butter in a saucepan. Add 2 diced carrots, 2 diced onions, 2 diced celery stalks, 1 minced garlic clove,

salt, and pepper. Cook until vegetables wilt, about 8 minutes. Place two 6-ounce monkfish fillets atop vegetables, and

add 2 cups any stock. Bring to a boil, cover, and remove from heat. Let sit about 10 minutes before serving.

25. Vietnamese-Style Steak

Grill, Beginner

In a food processor, combine 1 tablespoon fish sauce, 1 teaspoon pepper, 1 teaspoon sugar, 1 small, seeded Thai chili, 2

tablespoons lime juice, 2 cloves garlic, 2 chopped shallots, 1/2 cup chopped mint or Thai basil, 1/2 cup chopped cilantro,

and salt. Pulse until finely chopped. Grill steak, and serve it sliced on greens with the sauce.

26. Garlicky Shrimp Fajitas with Guacamole


Cook 2 cloves minced garlic in oil until fragrant. Add 1 pound peeled shrimp; sprinkle with salt and pepper and cook until

no longer pink, about 3 minutes. Mash an avocado with 2 tablespoons minced shallot or onion, 1 teaspoon garlic, 1

teaspoon diced chili, a squeeze of lemon juice, salt, and pepper. Serve the shrimp and guacamole with heated flour

tortillas.

27. Grilled Tuna Steak with Corn and Tomato Relish

Grill, Intermediate

To make the relish, heat 1 teaspoon olive oil in a skillet. Cook kernels from 4 ears of corn until lightly browned, about 2

minutes. Add 2 chopped tomatoes, some salt and pepper, 1 teaspoon ground cumin, and 1/4 teaspoon cayenne. Cook 30

seconds and remove from heat. Sprinkle tuna with salt and pepper. Grill, turning once, to desired doneness. Serve with

the relish.

28. Grilled Beef Salad with Mint

Grill, Spicy, Intermediate

Cook 1 pound beef tenderloin to medium rare, about 10 minutes. Toss 4 cups lettuce with 1 cup torn mint leaves, 1/4 cup

minced red onion, and 1 diced cucumber. Whisk together the juice of 2 limes, 1 tablespoon soy sauce, 1/8 teaspoon

cayenne, and 1 tablespoon water. Slice beef thinly; add juices to the dressing. Serve sliced beef over salad; drizzle with

dressing.

29. Stir-Fried Spicy Beef

Sauté, Cheap eat, Beginner

Slice 1 pound flank steak thinly across the grain into bite-sized pieces. Chop 1/2 cup basil; mix with beef. Cook 11/2

tablespoons minced garlic in 1 tablespoon peanut oil until slightly brown. Add beef-basil mixture and 1/4 tablespoon red-

pepper flakes, and cook for 2 minutes. Add 1 tablespoon soy sauce and the juice of 1/2 lime. Serve.

30. Sautéed Calf's Liver


Calf's liver is the poor man's foie gras, except it's actually good for you, so eat up. Cut 1 pound calf's liver into 3/4"-thick

slices. Heat 2 tablespoons butter. Sprinkle liver with salt and pepper and dredge in flour. Cook 2 minutes or so, turn, and

cook until done. Serve with parsley and lemon.

31. Teriyaki Wings

Grill, Cheap eat, Beginner

Mix 1/3 cup soy sauce, 1/3 cup sake or sweet white wine, 1/3 cup mirin, and 2 tablespoons sugar in a pan. Boil until

thickened. Grill chicken wings until cooked through, basting with mix and turning every 2 or 3 minutes. Serve.

32. Edamame with Ground Pork


In 2 tablespoons olive oil, cook 8 ounces ground pork until brown and crisp. Remove pork from the pan and pour off all but

2 tablespoons fat. Cook a chopped onion and 1 tablespoon minced garlic until soft, about 3 minutes. Add 1 teaspoon

ground cumin and 11/2 cups chopped tomatoes, and cook 10 minutes. Stir in 2 cups shelled edamame and cook until

tender (about 8 minutes). Return pork to the pan, season with salt and pepper, and garnish with cilantro.

33. Sautéed Pork Medallions with Lemon and Parsley

Sauté, Cheap Eat, Beginner

Cut 1 pound pork tenderloin into 1/2"-thick slices and pound to 1/4" thickness. Heat 1/4 cup olive oil in a pan. Dredge

medallions in flour seasoned with salt and pepper. Cook, turning once, a total of 5 minutes or less. Remove. Pour off fat,

add 1/2 cup dry white wine, and cook until wine is almost evaporated. Add lemon juice and some capers. Spoon sauce

over the meat. Serve with parsley and lemon wedges.

34. Thai-Style Stir-Fried Pork


Cut 1 pound pork shoulder into bite-sized pieces. Cook in 1 tablespoon peanut oil until no longer pink, about 3 minutes.

Remove. Cook 11/2 tablespoons minced garlic for 10 seconds. Add 1 pound chopped spinach, and cook until just wilted.

Add the pork, 2 tablespoons Thai fish sauce, and the juice of 1/2 lime. Stir and serve.

SUPER SHAKES

It’s important to get the proper amount of protein in the body requires to promote and maintain good health. Therefore

make a tasty protein shake for breakfast or a midday snack. Here are some of the best shakes you’ll ever have. Choose

what best suits your taste or goal.

1. On Track Breakfast Special

• One scoop of Green and Lean Berry blast powder

• 1 cup of your favorite juice

• ½ - 1 cup of your choice of berries

• 2 ice cubes

2. Tropical Delight

• 1 scoop of Strawberry protein powder

• 1 cup of mixed berries (blueberries, raspberries, strawberries etc)

• 1 cup of orange juice

• 4 ice cubes

3. Mr. T

• 2 scoops of chocolate protein powder

• 3 egg whites (Raw)

• 1 banana

• 2 cups of soymilk

• 4 ice cubes

4. Sweet Heaven

• 1 scoop of chocolate protein powder

• 1 tsp of peanut butter or almond butter

• 1 tsp honey

• 1 tsp of cocoa powder

• 1 banana

• 1 cup of non-fat soymilk

• 4 ice cubes

5. Vanilla Ice Ice Baby

• 1 scoop of vanilla protein powder

• 1 cup of vanilla soy milk

• 1/2 banana (frozen)

• ½ cup of cold water

• 1 tsp of flaxseed oil

• 4 ice cubes

6. Church Street Fruit Blast

• 1 scoop of strawberry protein powder

• 1 banana (frozen)

• 1 cup of berries of your choice

• 1 tsp honey

• 1 cup of your favorite juice

7. The Flush

• 1 scoop of Green and Lean Berry Blast

• 1 cup of blueberries

• 4 ice cubes

• 1 tbsp of grinded flaxseed

• 1 cup of water

8. Teresa’s Treat

• 1 scoop of chocolate protein powder

• 1 tbsp of almond butter

• 1 banana

• 1 cup of no-fat soy milk

• 2 ice cubes

9. Over-slept no time for breakfast

• 1 scoop of protein powder

• 1 water bottle

• Fill water bottle to the top with favorite juice

• shake and go!

10. Create You Own Shake

1-2 scoops of protein powder

NOW ADD ANY OR ALL INGREDIENTS BELOW, IT’S YOUR STOMACH

Ice

Fruit(s)

Honey

Flaxseed oil or grinded seeds

Nuts

Raw eggs

Base – water, juice, soymilk or regular milk,

*Blend all shakes for 30 – 60 seconds.

Quick tips:

• All shakes are made with soy delicious protein powder or Green and Lean – berry blast or tropical fruit flavor

• Peel the banana and freeze it in a zip lock bag. This makes the process easy from freezer to shake.

• Frozen fruit adds a tasty thickness to your shake

• If shake is to thick add water slowly

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