2008RBStrengthManual

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T H E P A I N O F C O M M I T M E N TCommitment can be painfuL Indeed it is

the possibility for 'pain thatcommltrnentfinds meaning.ancj:jpoweraOfwhatvalue

could commltmehtbeff.ttdld not have its price?

C hoose Y our C om m itm ents

E xpe ct P ainfu l T im e sB e R eady to M ake S ac rifice s

Be R eady to S e e it Through

Do what you're supposed to do

When you're supposed to do it

I . Exactly like it is supposed to be done

And do it that way all the time

B U I L D S O M E T H IN G G R E A T !

D I S C I P L I N E EFFORTIt takes no athletlc abifity to give

effort. lt's an attitude. Be relentles:

and compete for 60 minutes.

TOUGHNEST h e a b i l i t y t o c o n s i s t e n t i y p e r f o r m a t y o u r v e r y

b e s t t a l e n t a n d s k i l l r e g a r d l e s s o f c o m p e t i t i v ec i r c u m s t a n c e s . W h e n t h in g s g e t t o u g h , t h e t o u g h

g e t g o in g .



2008 Red Bay Tiger Football Schedule

Date Opponent Location Time Result

Aug. 30 Lee of Huntsville Huntsville 7:00

Sep.5 Westminster Huntsville 7:00Christian

Sep.12 Hatton Red Bay 7:00

Sep.19 Cherokee Red Bay 7:00

Sep.26 Belmont Belmont 7:00

Oct. 3 Phil Campbell Red Bay 7:00

Oct. 10 Tanner Red Bay 7:00

Oct. 17 Clements Clements 7:00

Oct. 24 Lexington Red Bay 7:00

Oct. 31 Colbert Heights Colbert 7:00

Heights

Nov. 7 1st Round 2A TBA 7:00

Playoffs

Nov. 14 2ndRound 2A TBA 7:00

Playoffs

Nov. 21 3rd Round 2A TBA 7:00

Playoffs

Nov. 28 4th Round 2A TBA 7:00

Playoffs

Dec. 4-6 Super Six Legion TBA

Championships Field



RED BAY TIGER PRIDE

WEARE ONE

TOTAL CONDITIONING! This tenn best describes the ultimate goal we have for you as an

R ED BAY TIG ER football player. Itwill begin this winter with Phase I and the "Forth Quarter

Program," continue through spring practice, and then will finish with "Phase Il", the critical phase

of summer conditioning. The material within this manual provides a researched, systematic, and

progressive approach to helping you improve your athletic fitness level that will enable you to be

successful as a member of the TEAM

This manual is merely a tool to assist you in your physical preparation. You must add the work

ethic, desire, determination, and hours of intense labor to derive the benefits from what is in print.

We are not haphazard in anything we do or in anything we ask you to do. The work has beenplanned for you, now you must work the plan.

DISCIPLINE

COMMITMENT,

EFFORT

TOUGHNESSTIGER PRIDE

\XlE \X1ILLGO TO BATTLE \X!ITH

THOSE \XlHO ARE READY TO

COMPETE.,

PREPARE TO WIN!



"WE ARE WHAT

WE REPEATEDLY

DO. EXCELLENCE

THEN, IS NOT AN

ACT BUT A HABIT."



RED BAY STRENGTH AND CONDITIOINING PHILOSOPHY

The RED BAY way of training is based on the "HARD THEORY": we will work HARDER

than anyone in ALABAMA and enjoy doing it! Nothing worth anything has ever been given to

anyone. You must out work your opponents, period! There is no easy way to prepare for the

sport of high school football. There is no secret program that is going to make you better thananother one. The important thing is that you work as hard as possible whenever possible and

never for one second doubt that you are not going to be the best that you can be.

At Red Bay we are going to train with free weights and do barbel1 exercises that require a great

deal of concentration and effort. These exercises are total body exercises andrequire you to exert

a great deal of energy every time you step into the weight room. It is important that you

understand that we are not bodybuilders, weightlifters, or power lifters but we will perform a

great deal of the same exercises that many of these athletes do. They are however arranged,

sequenced, and prescribed in a manner that is designed for you to be the very best FOOTBALL

PLAYER that you can be. Therefore it is very important for you to follow the program exactly

as it is written and perform every exercise, set and rep to the fullest of your ability. If you do notyou are letting yourself and the rest of your TEAM-MATES down!

There are several areas that you must play close attention to the summer. Too much emphasis in

one area will leave you deficient in another. Overall development, specific to the challenges of

football is our priority. Each are must be addressed individually to achieve maximum results.

They are:

Your Commitment to Excellence

Only you can make yourself do the program when no one else is around, only you can make

yourself give it all you've got when no one else is watching. Only you can make yourselfdo it

when you're so tired that you don't think that you can take another step or do another rep. Takeresponsibility for your own actions and be the best that you can be!

Nutrition

Nutrition is of the the most overlooked aspect of an athlete's preparation. You are what you eat!

You must put the correct foods into the body in the correct amounts in order to continue to grow

and improve. You must take the time to eat and live your life like a champion. Make an effort to

go shopping and cook your own food! Do not rely on McDonald's and Jack's to supply your

body with what it needs to grow. Treat your body like a temple. Drink a gallon of water per day.

Endurance

The RED BAY TIGERS must be relentless competitors and play with toughness for forty-eightminutes and WIN THE 4

THQUARTER. To do this we must be in better shape physically than

our opponents. Every individual must make a commitment to do his part or the team will

ultimately be the one to suffer. Does anyone know of an easy way to do this? There is no easy

way around it; you must out work your opponents in this areal Work as hard as you can for as

long as you can and never quit. Come to workout with an attitude, a purpose, and a goal to:

WIN!



Mental Toughness

Everyone lifts weights these days! We will not sneak up on anyone. All teams practice,

run, and train welL We will set the Red Bay Tigers apart from everyone else! Vince

Lombardi said, "Fatigue makes cowards of us all." What he is saying is when a player

begins to get tired it's easier for him to make excuses for missing blocks and tackles, or

not a being relentless competitor. Things begin to hurt a little more when you're tired.

You begin to see the real competitors in the 4th QUARTER when others begin to fade.

Do not be one of these people! Whatever you do, report to fall camp strong, in good

condition, and have an attitude that says to everyone, "I have worked hard, 1have

earned the right to win, and 1will because 1am tough and refuse to quit or to be

beaten by anyone."

Life Style

This is simple! You can't train like a champion and live like a bum and expect to improve

on a consistent basis. Drinking, drugs, and late-night partying will do nothing but

destroy you as a person and as an athlete. Think before you do anything that may harm

your body and prevent you from being the championship caliber athlete that you want

to be. Winning Championships is an on and off the field commitment.

Rest and Recovery

WORK HARD; but understand that you must recover from the work in order to get

stronger, faster and bigger. You do not get stronger while you lift, you get stronger after

your body rests and recovers from the work. Lifting, stretching, sprinting and practice

break your muscles down. If you do not give your body an opportunity to recover and

grow, you will not be the type of fast, muscular, explosive athlete that you want to be. A

hard working, dedicated football player requires 6 to 9 hours of rest a night. Make sure

that you have consistent sleeping times. Go to bed and fall asleep at the same time each

night and you will find that you feel much better.

Picture Here



Table of Contents

I. Testing ProceduresA. 12 x 110 yd. conditioning test

B. How to run lID'sC. lO x 40 yd. sprint test

D. Requirements for Iron Tiger

II. Exercise DescriptionsA. Photographic and written descriptions of ail strength training excercises

III. Weight TrainingA. Strength Training Overview

B. Rep max prediction chart-use this chart to calculate a max

C. Percentage chart-use this chart to get a workout weight

D. Weight lifting workout-LOOK HERE EACH LIFTING DAY

IV. Sprint and Agility TrainingA. Conditioning and sprint training workout distances & recovery times

B. Agility Training workout drills

V. NutritionA. Diet; the fundamentals

B. Sample meals to maintain, gain, and reduce weight

C. Shopping list for preferred foods

D. How to gain weight

E. Secrets to losing weight and keeping it off

This l.'l1.aaualis VOUIt' key to SUCCESSin

the fall. Record weights during

wOlrkouts, and use it as a gu.ide for

individual training ..



"You just

can't beatthe person

who nevergives up."

Babe Ruth



TESTING PROCEDURES

As a RED BAY TIGER you will be responsible to pass the following test on a regular

basis. It is important that when taking these test that you give maximum effort and

concentration. It is important that we test our athletes to determine our level of overall

fitness and evaluate what is needed for out team to continue to improve and get better.

FALL TESTING: Performed at the beginning of fall camp in August. A total of 80

points is required for a passing grade. Each test is worth 20 points. It is possible to eam

extra points for surpassing your testing goals.

1. Bench Press- Estimated from] to 3 reps using the Rep Max Prediction Chart,

One extra point may be earned for ever 10 pounds over your bench press goal,

Example-Goal weight = 325, bench max =345, total points earned =22.

2. Back Squat- Estimated from 1to 3 reps using the Rep Max Prediction Chart.

- One extra point may be earned for every 10 pounds over your back squat goal.

3. 12 x 110- You will sprint 12 x 110 yards with 45 sees. rest between each rep.4. Sprint- You will sprint 8 x 40 yards with ]5 sees. rest between each rep.

SPRINT TEST PROCEDURE

You will run 10, 40 yard sprints with 15 seconds rest between each sprint. The test is run

from the 20 yard line to the far 40 yard line, then decelerating through the far 20 yard line

(the starting point for the next sprint). The 15 second rest begins as soon as you cross the

40 yd. line. As soon as you get to the far 20 stop tum around and put your hand down

behind the line and get ready for the next sprint.

The average of the 8 sprint times wiU be computed. Your assigned time (given to you by

the coaching staff) wil l be divided by your average time for a conditioning percentage.

Your assigned time will be the average of your two previously recorded 40 times. Your

conditioning percentage must be 87 % to score 20 points. Extra points may be eamed by

exceeding 88 %.

. ASSIGNED TIME/AVERAGE TIME =CONDITIONING PERCENTAGE

ThePrice

You.pay a price fo:l'getting stronger.

You.pay a price for getting faster.

Youpay a price for jUl11.pi:nghigher.

You pay a price fo:l'staying the saD1.e.



12 x 110 TEST PROCEDURE

You will runn 12, 110 yard sprints with 45 sees. rest between each sprint. The test is run

from the end line to the far goal line. You must complete each sprint at or below your

assigned time, which is listed below by positions. The 45 second rest period begins as

soon as you cross the goal line. Yau must pass 11 of 12 at or under assigned time for 20

points. You must run all 12 sprints at or below your assigned time to be eligible for extra

points.

ASSIGNED TIMES:

OL/DL 23 sec.

BACKS 18 sec.

TESTING SUGGESTION:1. Have someone shout out the time during your sprints. (i.e. 10, 12, 14, 15, 16, 17, 18)

2. Get in a good stance and explode; this is a full speed sprint, not a stride!

3. Concentrate on good sprint mechanics and relax on the loner distance.

4. Sprint through the finish line, ever second counts.

5. Know where you are on the field and where you need to be at all times.

Doyou not know that those who

run in a ...ace all run, but one

receives the prize? RUD in such a

way that you may obtain it.

·1COl'in.thians 9:24



HOW TO RUN 110's

The 12 X 110 conditioning test represents the ultimate test for cardiovascular conditioning,

strength, endurance and mental toughness. The test was chosen because:

1. It represents the four quarters of a game.

2. The game is played with repetition of burst and recovery.

3. The performance of others can inspire you to excel.

4. Ina game, if called upon, you must be able to execute a 12-play drive.

5. Just like a tough game, you can't can your way through it or hide!

6. You must be tough!

Where are you, w here will you be?

1st quarter 3 reps- anyone can do it, just like the 1st quarter of a game. It is easy. Both teams are

excited and full of adrenaline.

2nd quarter 3 reps- demands focus. Just like a game in the 2nd quarter, you begin to tap into your

energy stores; it takes effort and mental toughness to finish strong before the half.

3rd quarter 3 reps- absolutely vital to be strong. Set the tempo in the second half! You must be

determined, relaxed and confident. The 3 quarter begins to separate the players. Doubts begin to

creep into the minds of the soft and unprepared.

4th quarter 3 reps- those who have paid the price will succeed. You do it with effort, toughness,

discipline, commitment and pride. You must not let the team down when the game is on the line.

It is one thing to finish every rep in time, but to do it under your prescribed time and remain

standing means that you are tough and have paid the ultimate price of dedication.

SECRETS·FOR PREPARING FOR THE TEST

OT Could you do more? If the game (and they will) went into overtime, could you perform for

another 3,6, 9 reps and WIN!

1.Train hard and run every rep as fast as you can and always finish through the

line!

2. The 1st. 50 yards are the most important.. .get ig~oa good stance and start fast!

3. Stand during rest, you get more oxygen and you look tougher when you are

tired.4. Be positive and carry your teammates, set an example for those who are not as

tough as

you. Remember to aiways practice positive self-talk.

5. Drink a gallon of water every day.

6. Get a good nights rest.

7. Be mentally tough!



Mental Conditioning

A Great Teammate

... Plays or works for the Red Bay Tigers because he wants to and not because it's difficult to find anything

or anywhere else .

.. . Is.loyal to the people involved with the team and support the team's objectives;

... Accepts a share of responsibility for The Tiger's successes and failures .

... Takes initiative to further his development and that of the team or school;

... Does not expect teammates / colleagues / team leaders or coaches to solve all his problems;

·. . Is punctual and keeps his word;

·..Is flexible and prepared to accept change

.. .Is helpful and prepared to work with everyone within Red Bay Football;

... Does not spread rumors

... Shows an interest in others, respects them, and takes their views into account;

... Is always ready to defend his teammates, colleagues, and/or the school;

... Understands his job;

·. .Is open and honest;

... Learns from his mistakes and avoids repeating them;

... Works purposefully and efficiently;

... Exhibits self-discipline and stamina;

.. .Is self confident;

... Works consciously towards maintaining and improving quality;

·..Does not seek the limelight at the expense of the others;

·..Seeks a challenge in his task;

.. .Is proud that he can be of some value, however it may be, for the Red Bay Tigers

"Those who say it can't be done are usually interrupted by the ones who are doing it ."



Mental Conditioning

Mental Toughness

·.. is being able to create positive emotions upon command, enabling you to

bring all your talent and skills to life in a moment.

.. .Is when you have that positive fighting attitude and enjoy the competition,the sprints, the film review, the physical contact, even though it pushes and

challenges everything inside you.

·..is the understanding that there can be no reward without consequences.

Anything worthwhile comes with a price, but perseverance will lead you to a

far-reaching sense of fulfillment.

·..is the ability to take instruction and work with teammates and coaches. It

is the realization that every opinion shared, can only add and help yourability to perform, pending on your perception.

·.. is realizing that you control your attitude-whether things around you are

good or bad.

·..is understanding that events + perception will lead to the outcome. Both

factors work hand in hand.

·.. is knowing that moments wait for no one. Opportunity comes and goes

and that is the way of things in any area of life. Winners take as many asthey can get, regardless of the circumstance (1st quarter, 4th quarter,

academic).

"Those who say it can 'tbe done are usually interrupted by the ones who are doing it. "



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THE MARKS OF A GOOD LEADER

1. The leader must know his job.2. The leader must be a good teacher.

3. The leader must display courage.

4. The leader must show a capacity to

get things done.

5 . The leader must know the people tobe led.

6. The leader must set the standard.

7. The leader must be determined.

8. The leader must possess foresight.

9. The leader must possess initiative.10. The leader must excel in

teamwork.

11. The leader must be calm in a crisis .

12. The, leader must be adept at

overcoming difficulties. ~

13. The leader must be consistent.

14. The leader must require discipline!



ATTITUDE OF A CHAMPION

Every young man who possesses an interest in athletic competition dreams of becoming a

champion, For many, dreaming is the extent of their efforts. Others are willing to go part way, but

only those who have the desire and courage to do everything within their power to fully utilize

their God-gi ven ability will ever reach the height of a true champion. The road to thechampionship is long and hard, but possible by those who are willing to accept the challenge. If

you are willing to accept challenge, we must develop the following ATTITUDE FA CTORS,

which are common to all true champions.

1.DESlRE- Desire is the most important single characteristicto the success of a football player.

Most of the following factors can be developed, provided the desire is great enough. There is no

substitute _you must love to play football and possess the desire to become the best in the game.

2. COURAGE- Many champions have achieved their success primarily because of courage ,

courage to overcome any obstacle, regardless of the sacrifice involved. We may meet teams with

bigger lines and faster backs, but we must promise ourselves that we will never meet a more

courageous team, ANY ONE CAN BE ORDINARY, BUT IT TAKES COURAGE TOEXCEL!

3. TOUGHNESS- At least 90% of your success in football can be attributed to your desire,

courage and toughness. The biggest and fastest football teams will fail if they lack toughness.

Football is a sport where you will either hit or be hit THE REDSAY FOOTBALL TEAMwill not be out hit by anyone! You must be a player who enjoys contact and hard work. Itwill be

to your advantage to demonstrate toughness from the moment you report to campus. Ifyou

possess this quality, you can become a fine football player. Without it, you are wasting your time,

4. PRIDE- Pride refers not only to personal pride, but pride in your team, school, family and

community as well. Personal pride does not consist of telling everyone how great you are, but

involves caring for personal appearance, practicing good health habits, maintaining high moralstandards, and conforming to rules of etiquette, so that yourtotal behavior will COMMAND

THE RESPECT OF OTHERS. When you make the commitment to play for THE RED BAY

TIGERS J' you are no longer representing only yourself, but you are a member at a team

representmg your school and community. Conduct yourself in a manner such that they can be

proud of you and you can be proud of yourself. Another aspect of pride is pride in you position on

the football team. Ifyou are a tackle, you should be proud of being a tackle and continually strive

to become the very best at your position. Every time you make a block or tackle, it must be better

than the time before. Never be satisfied to remain the same.

5. COOPERA TION- There is no job in the world that permits you to have unrestricted

expression of your own wishes. Inall jobs, in all associations, iHldin all games, you must learn to

give a little personal feeling for the cause of the group. Cooperation in football refers to thewillingness of each man to play in the position assigned to him and to perform the duties of that

position to the very best of his ability. Analyze yourself carefully. It is a good habit .develop it

early in life.



6. RELIABILITY- R eliability is a m ust in ath letics. OUf success may hinge on now well you

discharge your responsibilities. W e m ust al l strive to perform every duty assigned to us in the

mo st s in cer e and reliable fashio n hum an ly possible. Do a thorough job of everyth ing asked of YOLI

i n football, in school, and socially and you w iU be cultivating a characteristic which will forever

stand you in good stead.

7. CONFIDENCE- Every great athlete and every great team possess the mental attitude ofconfidence. Confidence is not com placency , but is that quality that stirs within YOLI th e f ee lin g

that you are superior to your opponent and with the proper effort you will w in. Confidence does

no t just happen it must be earned. It is th e p ro du ct ofngid training and conditioning, long hours

on the practice field and conform ing to everyday standards of a champion.

8. DISCIPLINE- D iscipline is a factor w hich goes I·igh t along w ith cooperation. D iscipline

in cl ud es stric t adherence to tra in in g r ul es, but also the acceptance of criticism from coaches, the

acceptance of hard work in practice, and w illing ness to follow the leadersh ip of coaches an d

captains. Many players resent comments and criticism from their coaches because they fail (0

und erstand the reason. lf y ou a re c ritic iz ed , it is b ec au se you are considered a part of th e team .

The coaches see in you the ability, which is not taking expression, an d it is hoped that it can be

brought to full functional capacity. It is th e coaches' wish to help you bring out your best. Really,ev eryone is w orking for a common goal, a winning team for THE RED BAY FO O TBALL

PROGRAM You will be a much b ette r f oo tb al l player if training rules are observed. Any man

who does not live up to them is unfair to h is school, his teammates, and above all , he is unfair to

him self. D iscipline yourselves to fo llow rules, carry out assignm ents and fo llow the leadership of

your coaches and captains. Make the necessary sacrifices and develop these qual ities we have

been discussing. Y ou wi I! find the result of your efforts of lasting value and great satisfaction.

Make your football experience worthwhile and enjoyable by doing it

RIGHT!



"I was hoping he

would get up

so 1 could hit

him again and

: keep him down."

Mike Tvson



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Fig. 1

HANG CLEAN

Fig. 2

Fig. 3

Fig.2b

Fig. 4

STANCE - POWER POSTION (Fig.l)Grip bar with a clean grip and lift the bar from the floor with a clean pull. Do not bend over and lift

the bar with the back, always use your legs. Feet are hip width and flat on floor. The knees are

slightly bent and the chest and shoulders are over the bar. The back is straight, abs tight, and chest

is inflated with air; shoulder blades are pinched together with the eyes focused ahead. The bar is

"hanging" approximately at the top 1I3'ofthe thigh.

2nd PULL - EXPLOSION (Fig.2 and Fig. 2b)

Jump straight up fully extending hips, knees, and ankles; simultaneously violently shrugging the bar

as shoulders move up and back. Over exaggerate full extension and shrug. Toes stay in contact with

floor.

RACK POSITION (Frg. 3)Quickly shift feet sideways to shoulder width; drop into a Y4squat position with a straight back and

flat feet. Elbows are rotated around the bar and into a "racked" position resembling a front squat

position. The bar should rest on the shoulders and collarbone just below the Adams apple.

FINISH (Fig. 4)

Stand upright with bar. Exhale and safely return bar to top 1/3 of thigh and reset for next rep.



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CLEAN PULL

Fig. 1 Fig. 2 Fig.3 Fig.3b

STANCE (Fig. 1)Step under bar with feet hip width apart, and bar almost touching shins. Grip bar with hands

slightly wider than shoulder width, wrist curled under the bar, elbows pointing out to the end of

the bar, and arms straight. Keeping feet flat, bend hips and knees to a position of chest-over-

knees-over-toes. Shoulders are slightly ahead of the bar. Bar should be over 1st shoe lace. Back

is straight, abs tight, chest inflated with air, shoulder blades pinched together, and eyes focused

ahead. Remove all of the slack from the bar and your body before lifting weight from floor .

FIRST PULL (Fig. 2)

The 1st pull begins the instant the bar separates from the floor and ends above the knees.

Squeeze the bar off the floor by extending the legs keeping back straight with chest and

shoulders up. The bar should almost touch the shins. Focus on using the legs for this phase.

SCOOP (Fig. 3)

Begins above the knees and ends at the power position or top 113of thigh. As the bar moves

above the knees, the hips move forward and up and the knees move under the bar. The shoulders

move up and back. You are now in the power position.

2nd Pull- EXPLOSION (Fig. 3 and 3b)

Begins at the top 1/3 of thigh and consists of a violent explosion. Jump straight up fully

extending hips, knees, and ankles; simultaneously violently shrugging the bar as shoulders move

up and back. Over exaggerate full extension and shrug. Toes stay in contact with floor.

RECOVERYBring bar back to power position and exhale. Squat down and return bar to floor. Do this by

bending the knees, not leaning over. Re-grip the bar, set the back, and prepare for next rep.



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BARBELL PRESS

Fig.l Fig. 2 Fig. 3 Fig. 4

STANCE (Fig. 1)Grip bar with a clean grip; place bar in clean rack position. Lift bar from rack and take 2 steps back

Feet are flat and hip width apart; knees slightly Dent Keep torso upright, with back straight, abs tight, chest inflated

with air, maintain this position throughout lift.

PRESSING MOTION (Fig. 2 and Fig. 3)

Bar is pushed upward and over the head and shoulders. Elbows rotate out and under bar. Bar stops overhead with

biceps covering the ears; bar, shoulders,and hips in a straight line. Pause while pushing up on bar in the overhead

position. It is important to accomplish this pressing movement without the use of the legs.

RECOVERY (fig. 4)

Return the bar to the starting position without the weight of the bar crashing down on the shoulders or neck; exhale,

inhale and prepare for the next rep.

BEHIND NECK PRESS

Fig. I Fig. 2 Fig. 3 Fig . 4

T he stance and pressing m otion of th is l ift is the sam e as the barbel l p ress ex cept the bar is placed

behind neck on the traps in a h igh bar position before beginning the lift.



PUSH PRESS

Fig. 1 Fig. 2 Fig. 3 Fig. 4 Fig. 5

STANCE (fig. 1)

Grip bar with a clean grip; place bar in clean rack position. Lift bar from rack and take 2 steps back

Feet are flat and hip width apart. Keep torso upright, with back straight, abs tight, chest inflated

with air, maintain this position throughout lift. As with the press this lift may be done in front on the

shoulders or behind the neck

DIP (fig. 2)

Keeping torso upright and body weight on heels, make a slight dip with knees into a 'i 4 squat

position. Make sure your feet stay flat on the floor, do not rise up on the toes.

DRIVE (fig. J)From the bottom position of the 1 ; 4 squat position extend the legs driving the bar up off the

shoulders. Drive the bar up and overhead with your arms while your elbows rotate outward and

tinder bar.

LOCKOUT (fig. 4) .

The bar should be positioned over the head with the elbows just behind the ears. Pause while

pushing up on bar inoverhead position. Make sure that the torso is erect with hips and ankles under

the bar. Do not lean forward or backward.

RECOVERY (fig.5)

Return the bar to the starting position without the weight of the bar crashing down on the shoulders

or neck; exhale, inhale and prepare for the next rep.



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Fig. 1

BACK SQUAT

Fig. 2 Fig. 3 Fig.3b

STANCE (Fig. 1)

Place barbell behind the neck, across the traps in a high bar position. Grip the bar shoulder width

with elbows pointing down. It is important to pinch the shoulder blades together and stick your

chest out prior to lifting the bar out of the squat rack. This elevates the upper back so that the bar is

resting on the muscles of the upper back and shoulders and not bone. Remove the bar from the rack

and take 2 steps back. Feet are placed shoulder width apart; toes should be turned out slightly, Get

your back straight, feet flat, abs tight, and take a deep breath of air. Just prior to squatting down

make sure that you are not bending at the waist and leaning forward.

BOTTOM POSITION (Fig. 2)

While holding your breath, squat straight down into the bottom position, keeping your chest up and

your back flat. Make sure that you keep your feet flat on the floor and avoid leaning forward. Squat

into a full squat position so that your knees move out over your toes. It is extremely important that

you control the tempo of the decent into the bottom position; it should not be fast, or extremely

slow. Always control the weight in the squat, never let it control you.

RECOVERING FROM BOTTOM POSITION (Fig. 3 and Fig. 3 b)

Upon reaching the bottom position, change directions and drive out of the bottom position keeping

the chest up and the back straight until standing erect. After standing erect and gaining control of

the weight, exhale, inhale, and prepare for the next repetition. Once the set of squats is completed

replace the bar to the squat rack. Many times after a hard set you may actually feel faint, this is the

reason for only taking 2 steps out of the rack. Be extremely cautious when handling heavy weights

in the back squat.



Fig.' 1

FRONT SQUAT

Fig.3b

STANCE (Fig. 1)

In the front squat the bar is gripped evenly with a slightly wider than shoulder width grip. The bar

will rest on the upper chest and shoulders, Be sure and push the elbows up and in and let the baralmost roll into the throat. This position should resemble that of the clean "rack" position. Before

removing the bar from the rack lift the entire upper body by raising the rib cage and flexing the Iat

muscles. This maneuver develops a natural shelf for supporting the weight of the bar. Remove the

bar from the rack and take 2 steps back. Feet are placed shoulder width apart; toes should be turned

out slightly. Get your back straight, feet flat, abs tight, and take a deep breath of air. Just prior to

squatting down make sure that you are not bending at the waist and leaning forward.

Fig. 2


While holding your breath, squat straight down into the bottom position, keeping your chest up,

elbows up and your back flat. Make sure that you keep your feet flat on the floor and avoid leaning

forward. Squat into a full squat position so that your knees move out over your toes. It is extremelyimportant that you control the tempo of the decent into the bottom position; it should not be fast, or

extremely slow. Always control the weight in the squat, never let it control you.

RECOVERING FROM BOTTOM POSITION (Fig. 3 and Fig. 3 b)Upon reaching the bottom position, change directions and drive out of the bottom position keeping

the chest up, elbows up and the back straight until standing erect. After standing erect and gaining

control of the weight, exhale, inhale, and prepare for the next repetition. Once the set of squats is

completed replace the bar to the squat rack. Many times after a hard set you may actually feel faint,

this is the reason. for only taking 2 steps out of the rack. Be extremely cautious when handling heavy

weights in the squat.



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Fig. 1

STEP-UPS

Fig. 2 Fig. 3

STARTING POSITION (Fig. 1)

Place entire left foot on box with top of thigh parallel to the floor; the right foot should be close to

the base of the box. The back is straight; the abs tight; chest inflated with air; and torso is erect.

Push down hard with left foot and leg on box, driving the body up. Do not push off the ground with

the back foot for momentum. The right foot should barely brush the box on the way up for balance.

TOP POSITION (Fig. 2)

Continue pushing down on box with the left leg until the hips and knees are completely extended

and bring right foot up onto the box. The body is erect, abs tight while focusing on balance. Touch

the foot down on the box and while concentrating on your balance step off the box again with theright foot, leaving the left foot on the box. "


Return to the starting position by lowering the foot to the floor, keeping the back foot close to the

box on the way down. Make sure that you control the speed coming down. Coming down too fast

could be dangerous! Always control the speed of the weight, never let it control you. Perform all 5

of the reps with left foot on the box before switching legs. Complete 5 reps with the right foot on

the box before quitting the set. One full set equal 10 reps, 5 reps with the left leg and 5 reps with the

right leg.



'-. .,

Fig. 1

BENCH PRESS

Fig. 2

START (Fig. 1)

Lay on the bench with eyes in front of the bar; bring feet under knees, and pinch shoulder blades together.

Arch the back slightly and inflate chest with air. Grip bar with hand no wider than shoulder width; lift bar

from pins and position bar over chest with wrist and elbows under the bar. It is very important to begin every

bench press with the proper "set-up" in order to press large amounts of weight.

BOTTOM POSITION (Fig. 2)Lower the bar under control until the bar touches the chest just below the pee muscles but above the stomach

line, Itis important to touch the chest with the bar but do not bounce the weight on the chest. It is extremely

important that you control the tempo of the desent into the bottom position; it shouldnot be fast, or extremelyslow.

Upon touching the chest explode up on the bar trying to drive the weightthrough the roof.

FINISH POSITION (Fig. 3)

Explode the bar off of the chest keeping elbows under the bar, and driving the bar straight up, not over the

throat or chin. Lock elbows out with bar directly over the chest; exhale, inhale, and prepare for next rep.

INCLINE BENCH PRESS

Fig.1 Fig.2 Fig.3

START (Fig. 1)

Lay on the bench with eyes infront of the bar; bring feet under knees, and pinch shoulder blades together.

Arch the back slightly and inflate chest with air. Grip bar with hand no wider than shoulder width; lift bar

from pins and position bar over under your throat with wrist and elbows under the bar. The incline bench. .differs from the bench in that the weight is positioned high on the neck and shoulders instead of the chest.


Lower the bar under control until the bar touches the upper chest and shoulders. It is important to touch the

chest with the bar but do not bounce the bar. It is extremely important that you control the tempo ofthe desent into

the bottom position; itshould not be fast, or extremely slow.Upon touchingthe chest explode up on the bar trying to

drive the weight through the roof.


Explode the bar off of the chest keeping elbows under the bar, and driving the bar straight up, not over the

eyes. Lock the elbows out with bar directly over the throat; exhale, inhale, and prepare for next rep.



FRONT LAT PULLDOWN

- F i g . 1 Fig. 2 Fig. 3

FRONT LAT CHIN-UP

Fig. 4 Fig. 5 Fig. 6

START (Fig. 1)

Grip the bar with hands shoulder width apart and palms facing out or toward machine. Keep back

straight, abs contracted, chest inflated with air, and torso upright Do not lean back.

BOTTOM (Fig. 2)

Pull bar down to top of chest while maintaining an erect torso. Do not lean back. This exercise

should resemble a pull up.

FINISH (Fig. 3)

Return the bar to the starting position while keeping abs tight.

START (Fig. 4)

Grip the bar with hands shoulder width apart and palms facing in or toward your face. Keep backstraight, abs contracted, chest inflated with air, and torso upright Do not lean back.

BOTTOM (Fig. 5)

Pull bar down to top of chest while maintaining an erect torso. Do not lean back. This exercise

should resemble a chin up.

FINISH (Fig. 6)

Return the bar to the starting position while keeping abs tight.



Fig. 1

R.D.L

Fig. 2 Fig. 3

STARTING POSITION (Fig. I)

Grip bar with clean grip and lift bar from the floor with a clean pull. Do not bend over and lift the bar with the back.

Feet are hip width and flat on floor. The knees are slightly bent and the chest and shoulders are over the bar. The backis straight, abs tight, and chest is inflated with air; shoulder blades are pinched together with the eyes focused ahead.


Slowly lower bar below knees by maintaining a straight back and pushing hips back while keeping knees slightly bent;

chest and shoulders are ahead of the bar, and arms are straight.


Stand erect by contracting the hamstrings and pulling bar up into the starting position. Reset, and perform next

repetition.

BARBELL SHRUGS



Grip bar with clean grip and lift bar from the floor with a clean pull. Feet.are hip width apart, knees slightly bent, back

straight, abs tight, chest filled with air, and torso is erect; maintain this position through out exercise. Curl wrists underthe bar and elbows pointing at the ends of the bar.


Shrug shoulders up bringing shoulders and traps to ears. Pause in this position before lowering bar to starting position.


Perform prescribed number of repetitions. Always return weight to floor by bending the knees.



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SHOULDER CIRCUIT

1. FRONT RAISE 2. SIDE RAISE


3. REAR RAISE

Fig. 2

Fig.7 Fig.8 Fig.9

1.FRONT RAISE

START POSITION (Fig. 1)

Feet hip width apart, knees slightly bent. Dumbbells are held to outside of legs withpalms facing in.


Raise dumbbells in front of the body to eye level, twisting the dumbbells and touching them end to end.

FINISH POSITION (Fig. 3)Slowly return weight to starting position. Do not lean forward or back and do not use momentum. Do one set

of this exercise and rest 1~2minutes and get ready for side raise.

2. SIDE RAISE

START POSITION (Fig. 4)Feet hip width apart, knees slightly bent. Dumbbells are held to outside of legs with palms facing in.

TOP POSITION (Fig. 5) . -

Raise dumbbells to the side of the body to eye level, and parallel t o the floor. Keep the anus straight.


Slowly return weight to starting position. Do not lean forward or back and do not use momentum. Do one set

of this exercise and rest 1-2 minutes and get ready for rear raise.

3. REARRAISE ...

START POSITION (Fig. 7)Lean forward at the waist with feet hip width apart, knees slightly bent, and abs tight. Anus are straight with

weight in line with shoulders.

TOP POSITION (Fig. 8)Raise the dumbbells to the side of body keeping arms in a straight line. This is a difficult exercise and does

not require a great deal of weight.

FINISH POSITION (Fig. 9)Slowly lower durribbells to starting position. Do not bounce the weight or use momentum to complete

exercise. Do one set ofthis exercise, rest, and prepare for another rotation.



WEIGHTED SITUPS

Fig. 1 Fig.2 Fig.3

STARTING POSITION (Fig. 1)Lay on floor with back flat, knees bent, and heels dug into the ground with toes pointing up. Hold a heavy

dumbbell tight, high on chest under the chin.


Raise the upper body off the floor keeping heels on the floor by pulling down with the hamstrings. Squeeze

the abs tight all the way to the top position. .


Slowly lower upper body to starting position and repeat

LATERAL LEG RAISE

Fig.1 Fig.la Fig. 2

Fig.3 Fig.4

STARTING POSITION (Fig.1 and Fig. la)

Lay on back with anus out to the side; bring legs up to 90 degrees with ankles touching each other.

~BOTTOM POSITION (Fig. 2 and Fig. 4)

Rotate legs to the left and then to the right,keeping ankles together and legs straight The back should remain

flat The legs are lowered all the way to each side but do not touch the ground. Return to starting position.

Over and back count as one rep. Perform the exercise in a controlled manner with a slight pause at both the

top and bottom position.

. . .



MANUAL NECK1.FRONT

Fig. 1 Fig. 2

2. REAR

Fig. 3

Fig. 4 Fig. 5

3. R IG HT A ND LEFT

Fig. 6

Fig. 7 Fig. 8 Fig. 9I. FRONT


Lay on bench on back with head and neck off the bench; fold arms across chest, partner's hands are on chin

and forehead, Neck is extended.


Push upward against resistance and bring chin to chest.

2. BACK


Lay on bench face down with arms folded under bench; head and shoulders offbench. Partner places one

hand on back of head and the other on lower back; neck is flexed.


Push upward against resistance until eyes look straight ahead.3. SIDE


Lay on bench on right or left side with head and shoulders offbench, folding ann under bench and gripping

forearm,

Partner places one hand on shoulder and other hand is above ear.

FINISH POSITION (Fig.8)Push upward against resistance to opposite shoulder.



WEIGHTED AB CIRCUIT

Fig.l Fig. 2 Fig. 3

Fig. 4 Fig.S Fig. 6


1. REVERSE CRUNCH


Hold med ball between knees; knees are at 90 degree angle and back is flat on floor The hands are placed out to the sides.

TOP POSITION (Flg, 2)

Bring knees to chest and roll hips off floor as high as possible.


Slowly return to starting position. Pause before next rep.

2. RUSSIAN TWIST


Legs are in weighted sit-up position. Lean torso back and hold med ball at arms length in middle of body. Abs are

contracted.


Turn shoulders to right or left following med ball with eyes. Touch med ball to floor.


Return to starting position; turn to opposite side.

3. SUITCASES CRUNCH

ST ARTING POSITlON (Fig. 7)

Starting position is same as rollups but hold weight plate over forehead.TOP POSITION (Fig. 8)

Bring knees and shoulders together with weight plate passing over top of med ball,


Slowly return to starting position.



Pre-Practice Flex & Stretch

1. Feet Together Hang your Hands

2. Hamstring Stretch - Middle 2b and 2c. Hamstring Stretch -left & right

3. Modified Hurdlers Stretch -Teft & right 4. Trunk Twist -left & right

5. Butt Stretch -left & right



Pre-Practice Flex & Stretch

6. Groin Stretch 7. Saigon Squat

9. Hip Flexor Stretch ~ left and right

8. Hamstring Stretch ~ left & right



HARD, YOU'LL NOT

"IF YOU TRAIN

ONLY BE HARD,

YOU'LL BE HARD

TO BEAT."Herschel Walker



EVERYONE

IF IT WAS

EASY

WOULD DO

IT



STRENGTH TRAINING OVERVIEW

A high school football player should come into camp in the best possible physical condition and

at his strongest The purpose of our weight lifting, and strength program is to make you the

strongest and most powerful football player that you can be.

Hard work is necessary to develop strength and power. Do not confuse "hard work" with showing

up! It does not take a great deal oftime to develop strength and power if the time spent in the

weight room is done with great intensify and effort.

Developing Strength- An Introduction

Resistance- the first ingredient can come from barbells, dumbbells, bodyweight exercise and/or

machines. You must lift heavy weights in order to get strong!

Progressiveoverload- the second ingredient, you must make the muscles do more work than the

previous workout. Performing more reps and/or lifting more weight will take care of this.

Variety- the third ingredient, the human body strives to reach a constant state of homeostasis.Weight lifting disrupts the body's homeostasis. The body's response to this disruption is growth

(increased strength and/or size). Once growth occurs a new disruption must occur in order to insure

additional growth. Changing reps, weights, sets and/or the exercises provides the necessary variety

for growth to continue.

Rest- the fourth ingredient, the body gets stronger and faster when it recovers from work, not

during. There are several ways to ensure proper growth and improvements in the weight room.

Make sure you eat a diet high in quality protein, sleep at least 8 hours every night and drink a gallon

of water a day. There will also be weeks in the program where you will be asked to lift heavier

weights and there will be weeks where you are asked to lift lighter weights. Follow these guidelines

and constant growth is guaranteed.

Determining your Max

There are two ways to determine your max for the core lifts. The first and most accurate method is

to warm-up for 50r 6 sets until you reach a weight that you can only lift one time. This is the most

accurate method, but can be tough to do without three spotters and a coach. The second method is

safer and can give you a very accurate measurement. Using the Rep Max Prediction Chart on

pages 70~72to do this is very simple. Warm-up for 3 to 4 sets oflow reps and put a weight on the

bar that you feel you can do for 3 -5 perfect reps. Always perform the exercise for as many reps as

possible while maintaining proper technique. The left hand column (Test Wt.) on the chart below is

the weight lifted and the row at the top is the number of reps that you completed during the max set.

Simply draw a line connecting the two numbers and this is,..Yournew max. For example; if you squat

345 pounds for 5 reps, your max is 395 pounds. If you squat 350 for 5 reps your max is 400. Youwill need to calculate a max for the power clean, back squat and bench press using one of these two

methods.



Calculating a Max for the Assistance Exercises

We will not max out on every exercise in this program. As stated earlier, we will only max in our

core lifts, the clean, the squat and the bench press. We will, however,use our core lifts to calculate a

max for the snatch, jerk, press, front squat and incline bench. Follow the chart below for calculating

a max for these assistance exercises. If you are just learning to do some of these exercises the

conversions may not be accurate. If this is the case for you, lower the max for the assistant exerciseby 20 or 30 pounds until your technique catches up to the core lifts. Remember, quality first not

quantity.

1. The hang snatch is equal to 75% OfyOUTclean max, 300 clean =225snatch max.

2. The split jerk is equal to 100% of your clean max, 300 clean = 300 split jerk max.

3. The hang clean is equal to 100% of your clean max, 300 clean =300 hang clean max.

4. The barbell press and push press is equal to 100% of your clean max, 300 clean =300 press max.

5. Thefront squat is equal to 75% of your squat max, 500 squat =375 front squat max.

6. The incline bench is equal to 80% of your bench max, 400 bench =320 incline max.

Determining your workout weight using percentage's (%)After you have established a new max using one of the methods discussed earlier you are now ready

to determine the amount of weight to used during your workout using the Percentage Charts for

Calculating Workout Weights found on pages 73 - 75.

On Monday, week 1, your workout will begin with hang cleans. Your workout should look like this:

1.Hang clean- 5__ , 5 , 5__ , 5__ ,5 __ 60%. The 60% at the end is considered your

working weight for this particular exercise. Let's say that your clean max is 220 pounds. We will

use the example chart below to calculate your workout weights for the hang snatch. The first set

should be always be light, 50%. After this warm-up set continue increasing the weight by 5-10%

each set until you reach your working weight of 65% (145 pounds). Example: Set 1 - 3 reps with

110 pounds, set 2- 3 reps with 120-130 pounds & set 3,4 & 5- 3 reps with 130 pounds. You maydo another set (bonus set) at this weight (65%) if you feel that you need the extra work. When the

percentages of the working weight begin to get heavy (75% to 85%) you will need to make 10%

jumps for some sets instead of 5% to reach your working weight Remember that you need a max in

the core lifts to take advantage of this system.

Be very accurate when calculating your max lifts and working weights. Strength gains are gradual

and take time and effort to increase. If the weight is too heavy for you to complete an exercise with

flawless technique, reduce the weight and/or the max for that particular exercise. Remember it's

more important how well you lift, not how much. You may also work on your technique for the first

three or four weeks before maxing and using percentages. Plan to max during week four, eight and

twelve in the "Phase I" program.



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Weeki Name--------

Monday

Barbell wann-up: Hang Clean, Front Squat, Press-5 reps each

1. Bench 10 ,8 ,6~_, 4 ~ 65%

2. Wide Grip Row 1O~_, 10__ , ]0__ , 1o_~3. Side Raise 10 __ , 10__ , 10__

4. Squat] 0__ ,8__ , 6__ , 4_~ ~70%

5. RDL 10 ,10 ,10~~, lO~~

6. Power Jumps 20__ . 20__ ,20 __ .__

7. Clean 5__ , 5__ , 5__ , 5__ ~ 60%

8. Military Press 5__ , 5__ , 5__ , 5__ ~ 45% of Clean

9. Front Raise 1° , 10 , 1010. 4thQuarter -- --

Recovery: Water, high protein supplement, meal or snack, whirlpool or treatment

Tuesday

Barbell warm-up: Hang Clean, Front Squat, Press-5 reps each

1. Incline 10__ , 8 , 6__ , 4__ ~ 70%

2. Clean Pull 5__ , 5__ , 5__ , 5~~

3 _ Weighted Sit-ups 1 o _ _ , 10__ ,10 __ ,10 __

4. Behind Neck Press 5__ , 5__ , 5__ , 5 ~ 45%

5. StraightBarCurl10 __ , 1o__ , 1 o_ _ , 1 o_ _

6. Squat Bender 5__ , 5__ , 5__ , 5__

7. Squat Press 5__ , 5__ , 5__ ., 5__

8. Good Mornings 1o__ , 10__ , 10__ ,10 __

9. Lat Pulls 10 , 1° , 10 , 101 0 _ 4th Quarter-- -- -- --


Thursday


1. Clean 5__ , 4 , 3 , 3 ~ 70%

2. Military 5__ , 5 , 5__ , 5__ - 45% of Clean

3. Ham Curl 10__ , 10~_

4. Bear Jump 10__ , 10__

5. Bench 8__ , 6 ,4 __ ,2 __ - 65 %

6. Up-Right Row lO__ , l O__ , 10_~, 10__

7. Weighted Sit Up 10 ,10 __ ,10 __ ,10 __

8. Front Squat 5__ ,5 __ , 3__ , 3__ ~45 % of Squat9. Step Up 5_~, 5__ ,5 __ , 5 _

10. Push Ups 4 x 10

11. 4thQuarter




Week 2 Name--------

Monday


1. Bench 1° , 8 , 6__ , 4__ ~ 65%

2. Wide Grip Row 10 , 10__ , 10__ , 10 _

3. Side Raise 10 __ ,10 ,10 __

4. Squat 10__ ,8 ,6 , 4 ~70%

5. RDL 10__ ,10 ,10 __ ,10 __

6. Power Jumps 20 . 20 , 20__

7. Clean 5__ , 5 , 5__ , 5__ ~ 60%

8. Military Press 5 , 5 , 5__ , 5 ~ 45% of Clean

9. Front Raise JO ,10. ,10 __

10. 4th Quarter


Tuesday


1. Incline 1o__ , 8 ,6 __ , 4__ ·r- 75%

2. Clean Pull 5__ , 5 ,5 __ ,5 _

3. Weighted Sit Ups 10 , 10__ , 10__ , 10__

4. Behind Neck Press 5 ,5 __ ,5 __ ,5 - 45%

5. French Curl 10 ,10 __ ,10 __ ,10 _

6. Squat Bender 4 x 10

7. OH Split Squat 5 , 5 , 5_·_, 5__

8. Good Mornings 10__ , 10__ ,10 __ ,10 __

9. Jump Boxes 4 x 8

10. 4th Quarter


Thursday


1. Clean 5 , 4 , 3 , 3 - 75%

2. Military 5__ , 5 , 3 , 3 - 45% of Clean

3. Ham CurllO ,10 __

4. Bear Jump 10__ , 10__

5. Bench 8__ , 6 , 4 ,2 - 70 %

6. Up Right Row 10 ,10 __ ,10 __ ,10 __

7. Weighted Sit Up 10 ,10 __ ,10 __ ,10 __

S. Front Squat 5__ ,5 ,5 __ ,5 __ - 55 % of Squat

9. Step Up 5__ , 5 , 5__ , 5__

10 . Push Ups 4 x 1°11. 4th Quarter




Week 3 Name--------

Monday


L Bench 10_~, 8~~, 6~_, 4_~ ~ 65%

2. Wide Grip Row 1O~~, 10.__ , 10 , 10 .

3. Side Raise 10 , 10__ , 10

4. Squat 10__ , 8__ , 6__ , 4__ - 70%

5. RDL 10__ , 1o__ , 10.._...._ , 10__

6. Power Jumps 20~~. 20~_, 20_~

7. Clean 5__ , 5__ , 3__ , 3__ ~ 65%

8. Military Press 5__ , 5__ , 5__ , 5_~ - 45% of Clean

9. Front Raise 10 ,10 ,1010. 4thQuarter -- -- --


Tuesday


1. Incline 1 o _ _ , 8 ,6 .._, 4__ -75%

2 . Clean Pull 5 _ _ , 5 _ · _ _ , 5__ , 5__

3. Weighted Sit Ups 10__ , 10__ , 10__ , 10__

4. Behind Neck Press 5__ , 5__ , 5__ , 5__ ~ 45%

5. Straight Bar Curl lO__ , 10__ ·_,10 __ ,10--


7. Push Press 5__ , 5__ , 3__ , 3 ~ 55%

8. Good Mornings 10__ , 10 , 10__ , 1O~ _

9. Jump Box 8__ , 8__ , 8__ , 8__

10. 4th Quarter


Thursday

Barbell wann-up: Hang Clean, Front Squat, Press-5 reps each

1. Clean 5__ , 4__ , 3__ , 3__ ~75%

2. Military 5__ , 5__ , 5__ , 5__ ~ 45% of Clean

3. Ham Curl 10 ,10 __

4. Bear Jump 10__ , 10__

5. Bench 8__ , 6__ , 4 ._._, 2__ ~ 70 %

6. Up Right Row 10__ ,10 .....__ ,10 __ ,10 __

7. Weighted Sit Up 10__ ,10 __ ,10 __ ,10 __

8. Front Squat 5__ , 5__ , 5__ , 5__ ~ 55 % of Squat9. Step Up 5__ ,5 __ ,5 __ ,5 _

10. Push Ups 4 x 10

11. 4th Quarter




Week 4 Name--------

Monday


I. Bench 10__ ,8 __ ,6 ,4~~~65%

2.Wide Grip Row 10__ , 10__ , 1O~_, 10__

3. Side Raise 10 __ ,10 ,10 __4. Squat 10__ ,8 __ , 6 , 4__ ~ 80%

5. RDL lO__ , 10 , 10~~, 10__

6. Power Jumps 20__ . 20__ , 20_~

7. Clean 5__ , 5__ , 3 , 3 - 65%

8. Military Press 5__ , 5 , 3 __ , 3__ ~ 50% of Clean

9. Front Raise 10 ,10 ,10tl --- ---

10.4 ) Quarter


Tuesday

Barbell warm-up: Hang Clean, Front Squat, Press-5 reps each1. Incline 10__ , 8 , 6 , 4__ ~ 80%

2. Clean Pull 5 ,5 ,5 , 5 _

3. Weighted Sit Ups 10 , 10__ ,10 ,10 _

4. Behind Neck Press 5 , 5__ , 5__ , 5__ ~ 50%

5. French Curl 10 , 10 ,10 __ ,10 __ ._


7. Squat Press 5__ , 5 , 3 , 3__ ~ 60%

S. Good Mornings 10 , 10 , 10__ , 10__

9. Lat Pulls 1° , 10 , 10 , 10h -- --

10.4t Quarter


Thursday


1. Clean 5__ , 4 , 3~_, 3__ ~ SO %

2. Military 5__ , 5 , 5__ , 5 ~ 45% of Clean

3. Ham Curl 10__ , 10__

4. Bear Jump 10__ ,10 __

5. Bench 8__ , 6__ , 4__ , 2__ ~ SO %

6. Up Right Row 10__ , 10 , 10__ , 10__

7. Weighted Sit Up 10 ,10 __ ,10 __ ,10 __

S. Front Squat 5__ , 5 , 5__ , 5__ ~ 65 % of Squat9. Step Up 5__ , 5__ , 5__ ,5 __

10. Push Ups 4 x 10

1I. 4thQuarter




WeekS Name--------

Monday


1. Bench 8__ , 6__ ,4 __ , 2__ ~ 70%

2. Wide Grip Row 10__ , 10__ , 10__ , 1O_.~

3. Side Raise 10 __ , 1O_~, 10

4. Squat 8__ , 6__ , 4__ ', 2__ , 2__ ~ 80%

5. RDL 1o__ , 1o__ , 10__ ,10 __

6. Power Jumps 20__ . 20__ , 20 __

7. Clean 5__ , 4__ , 3__ , 3__ ~ 70%


9. Front Raise 10 , 10 ,1010. 4 th Quarter -- --


Tuesday


1. Incline 8__ , 6 , 4__ , 2__ ~80%

2. Clean Pull 5__ , 5__ , 5__ , 5__

3. Weighted Sit Ups 10__ , 10__ , 1o__ , 10__

4. Behind Neck Press 5__ , 5__ ,3 __ , 3__ ~ 65%

5. Straight Bar Curl 10__ , 1 o _ _ , 1 o _ _ , 1 o _ _6. Squat Bender 4 x 10

7. OH Split Squat 5__ ,5 __ ,5 __ ,5 __

8. Good Mornings 10 , 10__ , 10__ , 10__

9. Jump Box 8__ , 8__ ,8 __ ,8 __

1 0 . 4th Quarter


Thursday


1. Clean 3__ , 3__ , 2__ , 2__ , 1__ ~ 80%

2. Military 5__ , 4__ "_,3_.__ , 2__ ~ 55% of Clean

3. Ham Curl 10__ , 10__

4. Bear Jump 10__ , 10__

5. Bench 3__ , 3__ , 2__ , 2__ , 1__ , 1_~_~ 80 %

6. Up Right Row 10__ ,10 __ ,10 ,10 __

7. Weighted Sit Up 10__ , 10__ , 10__ , 10__

8. Front Squat 5__ , 5__ , 5__ , 5__ ~ 65 % of Squat

9. Step Up 5__ , 5 , 5 , 5__

10. Push Ups 4 x 10

11. 4th Quarter




Week 6 Name--------

Monday

Barbell warm-up: Hang Clean, Front Squat, Press-S reps each

1. Bench 8__ , 6__ , 4__ , 2__ ~ 70%

2. Wide Grip Row 10 ,10 ,10 ,10__

3. Side Raise 10 __ , 10_~_, 10__

4. Squat 8__ , 6__ , 4 , 2__ , 1 ~ 90%

5. RDL 10__ ,10 __ ,10 ,10 __

6. Power Jumps 20__ . 20 , 20__

7. Clean 5__ , 4__ , 3 , 3 ~ 70%

8.Military Press 5__ ,5_~_, 3__ ,3__ ~60% of Clean

9. Front Raise 10 ,10 , 1010. 4th Quarter ---


Tuesday

Barbell warm-up: Hang Clean, Front Squat, Press-5 reps each1. Incline 8__ , 6__ , 4 , 2__ ~ 90%

2. Clean Pull 5__ , 5 , 5__ , 5.__

3. Weighted Sit Ups 10 , 10 , 10 , 10

4. Behind Neck Press 5__ ,5 ,3 __ , 3__ ~ 65%

5. French Curl10 __ , 10 ,10 __ ,10


7. Push Press 5__ , 5__ , 3 , 3__ ~ 65%

8. Good Mornings 10__ , 10 , 10__ , 10__

9. Jump Box 8__ , 8__ , 8__ , 8__

10. 4th Quarter


Thursday


1. Clean 3__ ,3 __ ,2 __ , 2__ , 1__ ~ 90%

2. Military 5__ , 5__ , 3 , 3 ~ 60% of Clean

3. Ham Curl 10__ , 10__

4. Bear Jump 10__ , 10__

5. Bench 3__ , 3__ , 2 , 2__ , 1__ ._, 1__ ~ 90 %

6. Up Right Row 10__ , 10 , 10__ , 10__

7. Weighted Sit Up 10__ , 10__ ,10 ,10

8. Front Squat 5__ , 5__ , 3__ , 3__ ~ 70 % of Squat9. Step Up 5__ , 5__ , 5 ,5

10. Push Ups 4 x 10

11. 4th Quarter




Week 7 Name--------

Monday


1. Bench 8__ , 6__ ,4 __ , 2__ ~ 70%

2. Wide Grip Row 10__ , 10__ , 10.__ , 1

° ~3. Side Raise 1° , 10__ , 1O~_

4. Squat 8__ , 6__ ,4 __ ,2 __ ,2 __ - 80%

5. RDL 10 ,10 __ ,10 __ ,10 _

6. Power Jumps 20__ . 20__ , 20__

7. Clean 5__ ,4 __ ,3 __ , 3__ ~ 70%

8. Military Press 5__ , 5__ , 3__ , 3__ - 50% of Clean

9. Front Raise 10 ,10 ,1010. 4thQuarter -- --


Tuesday


1. Incline 8__ , 6__ , 4__ , 2__ ~ 80%

2. Clean Pull 5__ , 5 _ _ , 5__ , 5__

3. Weighted Sit Ups 10__ ,10 __ ,10 ,10 __

4. Behind Neck Press 5__ , 5__ , 3 , 3__ ~ 70%

5. Straight Bar Curl 1o__ , l O__ , 1o__ , 1o__


7. Squat Press 5__ , 5__ , 3__ , 3__ - 65%

S. Good Mornings 10__ , 10__ , 10__ , 10__

9. Lat Pulls 1 ° , 1° , 10 , 1010.4thQuarter-- -- --


. Thursday


1. Clean 3 __ , 3__ , 2__ , 2__ , 1 - SO %

2. Military 5__ , 5__ , 3__ , 3 - 50% of Clean

3. Ham Curl 10__ , 10

4. Bear Jump 10__ , 10__

5. Bench 3__ ,3 __ ,2 __ ,2 __ ,1 __ ,1 - 80 %

6. Up Right Row 1 o _ _ , 10 , 1 o _ _ , 1 o _ _7. Weighted Sit Up IO__ , 10__ , l O__ , 10__

S. Front Squat 5__ , 5__ , 3__ , 3__ - 60 % of Squat9. Step Up 5__ , 5__ , 5__ , 5__

10. Push Ups 4 x 10

11. 4th Quarter




Week 8 Name--------

Monday


1. Bench 8__ , 6__ .,4 __ , 2__ ~ 70%

2. Wide Grip Row 10__ , 10__ , 1o__ , 1o__

3. Side Raise 10 __ , 10__ , 10__

4. Squat 8__ , 6__ , 4__ , 2__ , 2 ~ 80%

5. RDL 10__ , 10__ ,10 __ , 10__

6. Power Jumps 20__ . 20 __ , 20 __

7. Clean 5__ , 4__ ,3 __ , 3 ~ 70%


9. Front Raise 10 , ]0 ,1010. 4th Quarter -- --


Tuesday


1. Incline 8__ , 6 , 4__ , 2__ ~ 75%

2. Clean Pull 5__ , 5__ , 5__ , 5 _

3. Weighted Sit Ups 10__ , l O , 1o__ , 10__

4. Behind Neck Press 5__ , 5__ ,3 __ , 3__ ~ 70%

5. Straight Bar Curl 10__ ,10 ,10 __ ,10 __


7. OH Split Squat 5__ ._, 5__ , 3__ , 3__

8. Good Mornings 10__ , 10__ , 10__ , 10__

9. Jump Box 8__ , 8__ , 8__ , 8__

1 0 . 4 til Quarter


Thursday

Barbell warm-up: Hang Clean, Front Squat, Press-S reps each

1. Clean 3__ ,3 ,2 __ , 2__ , l __ ~ 75%

2. Military 5 5__ , 3__ , 3__ - 50% of Clean

3. Ham Curl 10__ , 10__

4. Bear Jump 10__ ,10 __

5. Bench 3__ , 3__ , 2 .....2__ , 1__ , 1__ - 80%

6. Up Right Row 10__ , 10__ , 10__ , 10__

7.Weighted Sit Up 10__ , 10__ , 10__ , 10__

8. Front Squat 5__ , 5__ , 3__ , 3__ - 60 % of Squat

9. Step Up 5__ , 5__ , 5__ , 5__

10. Push Ups 4 x 10

11. 4th Quarter




Injured WorkoutsThose who are injured are not excusedfrom workouts with the team. These workouts are

not aform of punishment for being injured, yet a wayfor you to maintain the strength you

have gained to thispoint along with the respect that your teammates havefor you. If you

are injured we certainly want a quick road to recovery, but let's don't use an injuryfor

an excuse to avoid hard work. Here are some generic workoutsfor those who may have

an injured upper body or lower body part. Specific workouts may be designed tofit the

injury that the athlete is dealing with. These workouts should be done as supersets with

the second exercise in each pair/allowing thefirst in alternating sets. Ex. Prisoner

Squats x 20 then Power Jumps x 20, Prisoner Squats x 20 then Power Jumps x 20,

Prisoner Squats x 20 then Power Jumps x 20.

Injured Upper Bodv Injured Lower Bodv

Prisoner Squats 3 x 20 D.E. Shoulder Press 3 x 12

Power Jumps 3 x 20 Lat Pull 3 x 10

Leg Extension 3 x 12 Bicep Curl 3 x 12

Ham Curl 3 x 12 Tricep Extension 3 x 12

Bear Jump 3 x 15 Seated Cable Row 3 x 15

Static Lunge 3 x 12 Tricep Pushdown 3 x 10

D.E. Jumps 3 x 25 POW's 10- 1

Heel Raises 3 x 15 Med Ball Throws 25115 /10

Weighted Sit-Ups 3 x 15 Weighted Sit-Ups 3 x 15

Leg Raises 3 x 10 Leg Raises 3 x 10



Chuck Smith

"THE GREAT

ONES SEEM

TOWORKA

HARDER!! I " ~

LITTLE



ATTITUDE

"The longer I live, the more I realize the

impact of an attitude on life. Attitude, to

me is more important than facts. It is more

important than the past, than education,

than money, than circumstances, than

failures, than success, than what other

people think or say or do. It is more

important than appearance, giftedness or

skill. It will make or break a company .... a

church .... a home. The remarkable thing is

we have a choice everyday regarding the

attitude we will embrace for that day. Wecannot change the inevitable. The only

thing we can do is play on the string we

have, and that is our attitude .... I am

convinced that is 10% what happens to me

and 90% how I react to it. And so it iswith you ....

WE ARE IN CHARGE OF OUR

ATTITUDES."



ADVERSITY

Adversity is a reality of life. You

are never really sure when it will

come or how long it will stay,

but the way each human beinghandles the situation in his life is

a direct reflection of the

character he possesses. The real

test of a person does not come

when everything is going well.

The real test of a person comes

after adversity has struck and hehas to overcome it.



Tuesday: Sprint and Endurance Training

Warm-Up

1. Leg Swings

2. Over Hurdles

3. Under Hurdles

4. Forward Lunge

5. Backward Lunge

2 x 10

2 x 10

2 x 10

1 x 20yds.

1 x 20yds.

Speed Improvement Drills

1. High Knees 2 x 20 yds.

2. Butt Kicks 2 x 20 yds.

3. Back Peddle 2 x 20 yds.

4. Carioca 2 x 20 yds.

5. Shuffle 2 x 20 yds.

6. Marching B's 2 x 20 yds.

7. Bounding 2 x 20 yds.

Sprint Endurance Training Required Tim e

1. Gassers x 3 Backs: 32-38 Seconds

Linemen: 44-48 Seconds

2. 100 yds. x 6 Backs: 12-15 Seconds


3. 80 yds. x 6 Backs: 9-12 Seconds


4.60 yds. x 6 Backs: 7-10 Seconds

Linemen: 8-11 Seconds5.40 yds. x 6 Backs: 5-7 Seconds'


6. 10 yds. x 10 Backs: Sprint!

Linemen: Sprint!

7.20 yds. x 10 Backs: Sprint!

Linemen: Sprint!

8. 10 yds. x 10 Backs: Sprint!

Linemen: Sprint!

9.20 yds. x 10 Backs: Sprint!

Linemen: Sprint! . .

Rest ea : Re12. . Relief

3 minutes 3 minutes

3 minutes 3 minutes

45 sees. 5 minutes

35 sees. 3 minutes

30 sees, 2 minutes

25 sees. 1.5 minutes

10 sees. 1 minute

20 sees. 2 minutes

10 sees. Iminute

20 sees. It's Over!

Lifedoesn't require that we bethe best, onlv that we t-v our

best!!



Tuesday: Sprint and Endurance Training

Warm-Up

1. Leg Swings

2. Over Hurdles

3. Under Hurdles4. Forward Lunge

5. Backward Lunge

2 x 10

2 x 10

2 x 101 x 20yds.

Ix 20yds.


1. High Knees 2 x 20 yds.

2. ButtKicks 2 x 20 yds.

3. Back Peddle 2 x 20 yds.

4. Carioca 2 x 20 yds.

5. Shuffle 2 x 20 yds.

6. Marching B's 2 x 20 yds.

7. Bounding 2 x 20 yds.

SQrint Endurance Training Required Tim e R es t l1 P' R ef!. Relie[

1. 300 yds. Shuttle x 2 Backs: 50-60 seconds 3 minutes 3 minutes

Linemen: 60-70 seconds 3 minutes 3 minutes

2. 110 yds. x 6 Backs: 17-20 seconds 55 sees. 5 minutes

Linemen: 19-23 seconds 55 sees. 5 minutes

3. 80 yds. x 8 Backs: 11-13 seconds 35 sees. 3 minutes

Linemen: 15-19 seconds 35 sees. 3 minutes

4.60 yds, x 8 Backs: 6-9 seconds 30 sees. 2 minutes

Linemen: 8-11 seconds 30 sees. 2 minutes5.40 yds. x 8 Backs: 6-8 seconds 25 sees. It's Over!

Linemen: 7-11 seconds 25 sees It's Over!

Excellence is never "anaccident;

it is always the :resultof highintention, detea-:rninedeffort,

and skilled execution.



Thursday: Agility Drills


I. Ear Pocket x 20 yds, ~ 25 %

2. Ear Pocket x 20 yds. ~ 50 %

3. Ear Pocket x 20 yds. ~ 75%4. High Knees x 20 yds.

5. Butt Kicks x 20 yds,

6. Back Peddle-Spin x 20 yds.

7. Carioca x 20 yds.

8. Marching B's x 20 yds.

9. Bounding x 20 yds.

10. Ear Pocket x 20 yds, ~ 100%

Ladder Drills

1.Run Through

2. Two in a hole

3. Side Step

4. Dance Forward

5. Dance Backward

Bag Drills

1. Sprint

2. High Knee Run3. Side Step (2 in a hole)

4. Forward (2 in a hole)

5. Up & Back Run

6. Lateral Zig-Zag

7. Up, Back, & Shuffle Combo

Grass Drills

1. Butt Rolls

2. Wave Drill

3. Up Downs

4. Quarter Eagles

5.60 yd. Shuttle

Sleds

1. Pull x 20 yds.

2. Push x 20 yds.

3. Pull x 20 yds.

4. Push x 20 yds.

5. Pull x 20 yds.

6. Push x 20 yds.

3 Cone Drills

1. Sprint/around/Sprint/around/Sprint

2. SprintibackwardJSprint

3. Sprint/backward/shuffle

4. Backward/Sprint/backward/Sprint

Hills

Sprint x 10

Vert.Set x 5

Sprint x 5

4 Cone Drills

1. 4 Corner Drill

2. BackiDiag./Back/Diag.

3. Diag/@/Sprint/@/Diag/@/Sprint

4. Shuffle Diag/Sprint/Shuffle Diag/Sprint

Cone Chute/\

Cone LadderA

/\ A

/I, /I,

/I, A

/I,

Thebiggest gap in the wo:rldis

between" Ishould" and "I did."



CONE DRILLS

3 CONE D,RILLSa. ; 3 cone agility drill (com bin e d ril l) h. S p riu t/sp rin t/b ack ward run

b. Sprint/ aro und ! sprin tJ a roundJ spr in t 1. Btwkward run/sprier/backward runc. Sprint/sprint/sprint J. Backward run/sprint/shuffle

d. Shuffle/sprint/sprint k. Sprint/backward run/spri ntlbackward

e. Sprint/backward run/sprint run

f Sprint/backward run/shuffle L Backward run/sprint/backward

Shuffle/sprint/backward run run/sprint

a b c

e. . . . . •/.\

~".

""

"""

T, •

. . . .

• . . .

6 b··....

f

h

!~i

!!

j6l i T

I~. . . . . t _ . " " · . ." , , · . .· · .

y

g

I

kJ

Sprint Backward Run Shuffle

------. . .



4 CONE DRILLSa. Sprint/sprint/sprint

b. Sprint/diagonal backward run/sprint/diagonal backward run

c. Backward run/diagonal sprint/backward run/diagonal sprint

d. Sprint/around/sprint/around/sprint/around/sprinte. Sprint/around/diagonal sprintlaroundlsprintlaroundldiagonal sprint

f. Diagonal sprintlaround/sprinUaroundJdiagonal sprint/around/sprint

g. Sprint/shuffle/backward run/shuffle

h. Shuff] e/sprint/shuffle/sprint

1. Sprint/backward run/sprint/backward run

J . Backward run/sprint/backward run/sprint

k. Diagonal sprint/shuffle/diagonal backward run/shuffle

b

•c

r---------------------~--------------~-----T~----------------~--~fe

h r6----L:4

. J 0 - - - - - ~6r:5'

I k ~ ..~2S-----"r-, ,

""'+"

.. , .

_ _ _ _ A · · · · ~



NUTRITION

There are three factors involved in maximizing athletic performance through training.

Strength and ConditioningSound diet, nutritional program

Proper Rest

MAKE YOURSELF EAT! Do not spend your money onjunk food. Take a trip to the grocery

store and buy some food! Enclosed is a brief outline of sound nutritional practice and information

along with a simple meal plan and shopping list. Use it!

WHEN YOU BUILD MORE MUSCLE YOU BURN MOREFAT!



1.Carbohydrates

2. Fats

3. Protein

4. Vitamins

5. Minerals

6. Water

DIET, THE FUNDAMENTALS

There are three factors involved in maximizing athletic performance through training.

Strength and Conditioning

Sound diet, nutritional program

Proper Rest

Of the three factors listed, diet is the foundation for the other two. You can follow the best workout

ever designed, but if you are not eating properly, your athletic gains will suffer. The food you eat is

your body's fuel. The better the food, the better the body will perform.

The subject of nutrition and diet is saturated with misconceptions. To eliminate the greatest

misconception about diet and its effects on training, there are no miracle foods or supplements that

will generate fantastic training gains. The effectiveness that diet has on training is achieved by

following basic sound nutrition stemming from the basic food groups. The basic food groups of

meat, fruit, and vegetables, grain and dairy products supply the following six nutrients that are

essential to body functioning.

CARBOHYDRATES: The primary source of fuel the body uses during intense activities.

Carbohydrates provide energy for basic body functions, nerve transmissions and muscular

contractions. They also assist in the digestion and assimilation of food.

FATS: Provide the body with a sustained source of energy utilized during moderate activity. They

act as carriers for fat soluble vitamins and supply the body with essential fatty acids needed forgrowth and healthy skin. '

PROTEIN: Necessary for tissue growth and development. It acts in the formation of hormones,

enzymes and antibodies. Protein can also be used as a source of energy by the body when

carbohydrates stores are depleted.·

VITAMINS: Act as regulators and catalysts for body functions. They also assist in the utilization

of other nutrients.

MINERALS: Act as catalysts for body functions. Included in-these functions are muscle response,

nerve transmission, digestion and utilization of other nutrients.

WATER: Probably the most important of the six nutrients. Water is essential in the digestive

process and aids in the transport of nutrients in the body. It functions as a dilute and medium of

elimination of tox:ic waste as well as being a regulator of body temperature. Drink a gallon of water

everyday.



Some basic guidelines to keep in mind are as follows:

Consume less saturated fat, sugar and alcohol.

Eat the majority of your carbohydrates in the morning and at noon. Your day should go as follows:am- carbohydrates; lunch- mixed carbohydrates and protein; pm- mostly protein.

EXAMPLE: Breakfast '"

Bowl of high fiber cereal

Skim milk

Orange juice/grapefruit juice (calcium fortified)

LunchBaked chicken breast or Turkey sandwich

Vegetable and fruit 2 slices wheat bread

Baked or sweet potato/pasta 1 slice cheese

Water Vegetable and fruit

Water

Dinner

Chicken/Fish/Turkey Or

Vegetable

Water

Omelet, Scrambled Eggs

Water

Eat 6-7 small meals daily instead of having only 2 or 3 meals. Eating too much at one sitting will

cause sharp fluctuations in your blood sugar and insulin levels. Too much insulin in the bloodstream

means a higher storage of fat.

Never skip breakfast. Your body will go into the starvation response. This is when you have not

eaten over a period oftime (after dinner until the following day at lunch- 14-15 hours); your bodywill tend to store even "good food" as fat for future need.

Try not to eat after 7:00pm. If you have to, eat fruit or a protein snack, but no simple sugars/fats,

such as ice cream, pizza or burgers.

Ingeneral, many athletes consume a diet that is slightly higher in protein, lower in refined sugars

and lower in fat. The diet may be divided into the following:

RnA

Protein 10-12 %

Carbohydrates 55-60%Fat 25-30%

VARIATION

Protein 30-35%

Carbohydrates 40-50%Fat 15-20%

Drink at least 8-8 ounce glasses of water daily. This is the average population requirement. Athletes

have a much greater need for water. Y z gallon to 1 gallon of water is a good goal. The more the

better.



Soda- 12 oz. can

Iced Tea- 12 oz.

140 calories

100 calories

Beer- 12 oz. 140 calories

Be aware of the hidden calories in drinks:

Orange Juice- 8 oz102 calories

2% Milk- 12 oz. 170 calories

2% Chocolate Mi lk - 120z. 245 calories

Lemonade- 12 oz. 100 calories

Kool Aid- 1 2 oz. 140 calories

Wine- 6 oz. 120 calories

Margarita- 12 oz. 740 calories

Rum- 6 oz. 395 calories

Stw. Daquiri-12oz. 375 calories

Latte-12 oz. 250 calories

Hot Chocolate-Soz 100 calories

Avoid:

Drinks with caffeine/ephedrine

Colas

Tea

Ultimate Orange

Sport "High Energy" drinks

To lose 1 lb. a week, decrease your daily caloric intake by 500 calories.

Reduce diet by removing 3 soda's 450

Seven Days a Week x 7

Equals .3150 calories

Quick Tips

To gain 1 lb. a week, increase your daily caloric intake by 500 calories.

Add 2 Lean Baked Chicken Breasts w/o skin .. .450

Seven Days aWeek x 7

Equals 3150 calories

,

Stay away from fried foods: fried chicken, fried fish, fried shrimp, fried turkey, bacon, fried

pork chops, french fries, fried onion rings, fried mushrooms, fried cheese, etc.

EX: Food that is high in saturated fat is like a drug. How much better could you be if you ate

right?

Limit your consumption of meats high in saturated fat: hamburgers, cheeseburgers, fried meats,

and dark meat.

Intake more lean meats such as: baked chicken wlo skin, baked turkey wlo skin, baked fish,

boiIedlbroiled shrimp, tuna in water. ~

Think of alternative forms of protein: eggs (whites), red beans, black beans, baked beans, white

beans, yogurt, cottage cheese, lowfat/fatfree cheese.

Eat whole grain wheat breads instead of traditional white. It has more fiber and will convert to

sugar at a slower rate than white bread. This includes other starches such as brown rice instead

of white rice, wheat pasta instead of white pasta.



Low Glycemic Index Foods

Sweet Potato

Brown Rice

Whole Grain Bread

Whole Wheat Pasta

Broccoli

Peas

Bran Cereal

High Glycemic Index Foods

White Potato- Mashed Potato

White Rice

White/ Honey Wheat Bread

Traditional Pasta

Carrots

Com

Frosted Flakes

You don't need to over indulge in carbohydrates at night because their purpose is to replenish

energy stores. It only takes a small amount of carbohydrate to restore your needs. Any excess is

stored as fat. Proteins however, can help to rebuild muscle tissue that has been broken down

during activity.

Any food in excess (good- [fruit] or bad- [fried food]) is stored as fat. That is your body's way

of protecting itself from starvation. Portion control is one of the most important keys to dietary

success.

If you look good on the outside, it doesn't mean you look good on the inside. When you think

you look good and your body fat is still high, there are 2 possibilities: you store fat internally

(organ fat) or you are dehydrated.

Never skip meals. Itwill always cause a more drastic spike in your insulin levels when you final

eat.

Understanding your body fat numbers:

FatFree Mass- Total inpounds of how much lean body mass you have. This includes bones,organ, muscle and fluids.

Fat Mass- Total inpounds of how much fat you have. This includes superficial body fat that is

more obvious (belly) and internal body fat (around organs or around joints for protection.

Fat Ratio- This ration tells you how much Fatfree Mass you have to Fat Mass. Ideal is 7:1 for

males.

TBW- Total Body Water tells you in pounds how much fluid you carry. This number works into

a formula that gives you your total level of hydration. Ideal is 60-70% for males.



SAMPLE MEALS TO MAINTAIN, GAIN AND REDUCE

Proper nutrition is essential for the athlete who seeks to attain success. Athletes need to realize the

direct relationship between proper sports nutrition and SIZE, STRENGTH, ENDURANCE, AND

CONDITIONING.

Listed below are sample meals that you can use as a guide to help you reach your specific caloriclevel. Meals are divided into WEIGHT MAINTENANCE, WEIGHT GAIN, and WEIGHT

REDUCTION categories.

BREAKFAST

TO MAINTAIN:

Apple, 1

Cereal, 2 cups

Toast w/ margarine and jelly,2

2% milk, 1 cup

BREAKFAST

TO GAIN:

Orange juice, 1cup

Pancakes, 6

Syrup, ~ cup

Margarine, 2 pats

Low-Fat Milk, 2 cups

Breakfast items:

Cinnamon Toast

Pancakes

2% Milk

Toast w i Margarine, Jelly

Breakfast items:

Fresh Fruit

Canned Fruit

Cold Cereal

Hot Cereal

LUNCH

TO MAINTAIN:

Baked Chicken (light), 1 piece

Noodl es/P asta, 1 cup

Peas/Green Beans, 1 cup

Oatmeal cookie, 1

Skim Milk, 1 cup

WaterLunch Items:

Baked Chicken

Turkey Breast

Tuna (Water Packed)

Spaghetti

LUNCH

TOGAIN:

Turkey Breast, 60zs.

Whole Wheat bread, 4 slices

Lite Mayonnaise, 2 tbl,

Grape juice, 2 cups

Fruit Yogurt, 1 cup

Lunch items:

Whole Wheat Bread

Baked Potato

Fresh Fruit

Fruit Yogurt

DINNER

TOGAIN:

CheeseN eggie Pizza, 1 Med

Low-Fat M ilk , 2 cups

Grape juice, 2 cups

DINNER

TO MAINTAIN:

Chicken Breast, 1 cup

Baked Potato, 1 Med

Mixed Vegetables

Margarine, 1 patTossed Salad, 2 cups

Iced Tea

Dinner Items: Dinner Items:

Baked Chicken Whole Wheat Bread

Baked Fish Baked Potato

Fresh Mixed Veggies Fresh Fruit

Spaghetti Fruit Yogurt

** Drink: a gallon of water every day!

BREAKFAST

TO REDUCE:

Apple, 1

Toast w i jam, 1

Cereal, 1 cup

Skim Milk, 1 cup

Breakfast items:

Skim milk

Water

LUNCH

TO REDUCE:

Chicken Breast, 1piece

Baked Potato, 1med.

Margarine, 1 pat

Apple, 1

Iced Tea

Lunch items:

Fruit Juice

Iced Tea

Lite Mayonnaise

Margarine

DINNER

TO REDUCE:

Spaghetti w i tomato

auce, 2 cup

Italian Bread, 2 pieces

Skim milk, 2 cupsater

Dinner Items:

Fruit Juice

Iced Tea

Soup

Margarine



SAMPLE MENU CONTAINING SIX MEALS

Breakfast 7 to 8 A.M.

Toasted Multigrain bagel or toast with honey or jam

Bran or multigrain cereal - 1 1 2 to 2 cups

One banana and lor any other fruit

Nonfat milk-one cup

Two cups of water

800 calories

Snack 10 to 10:30 A.M.

One cup Low-fat Yogurt- or one protein shake

Snack bar/bagel/fruit

Two cups of water

450 calories

Lunch 1 to 1 ;30 P.M.

One bowl of any soup

Chicken, Turkey, Tuna or egg salad sandwich or wrap

Raw vegetables

Any fresh fruit or vegetable

One cookie

Two cups of water

800 calories

Snack 2:30 to 3 P.M. After weights before practice

Any juice and/or low-fat yogurt or protein shake

Snackbarlbagel/fruit

Two cups of water

325 calories

Dinner 7 P.M. (Should be the most nutritious meal of the day)

CHOOSE ONE ENTREE

Shrimp, chicken pork or beef stir fry

Spaghetti with meat sauce

Baked chicken, turkey or fish

Whole grain bread

Salad and/or fresh vegetables

Two cups of mi1k

Two cups of water1,250 calories

Snack 9 P.M. (NO FAST FOOD!)

Toasted english muffin or whole wheat toast with peanut butter or 1 cup low-fat yogurt, or one

protein shake Two cups of water.



SHOPPING LIST

PROTEINS CARBOHYDRATES VEGETABLES

Chicken Breast Sweet Potato Broccoli

Turkey Breast Baked Potato Cauliflower

Lean Chicken Deli Meat Brown Rice Green Beans

Lean Turkey Deli Meat Wild Rice Green Peas

Lean Roast Beef Deli Meat Whole Wheat Pasta Green/Red Pepper

Lean Turkey/Chicken Hot Dog Ouaker Instant Oatmeal Mushrooms

Lean Ham Deli Meat Whole Wheat Bread Tomato

Salmon-can or fresh Whole Wheat Buns Carrot

Chicken-can in water Black Beans Celery

TUna-can in water Red Beans Cabbage

Swordfish White Beans Zucchini

Halibut Refried Beans Cucumber

Crab Baked Beans Onion

Shrimp Corn Lettuce

Lobster Strawberries/Blueberries Asparagus

Venison Melon ~ Collard Greens

Red Apple/Pear Mustard Greens

Flank Steak Orange/Grapefruit Spinach

Ground Turkey Breast Banana Artichoke

Ground Chicken Breast Peach/Plum Kidney Beans

Top Round or Sirloin Steak Grapes- Red or Green Mixed Vegetables

Egg Whites/ Egg Subs(itute Fat-free Yogurt

Low-fat Cottage Cheese Spaghetti(whole wheat) SNACKS

Low-fat Peanut Butter White/Brown Rice Pretzels

Low-faUFat-free Cheese Waffles(whole wheat) Baked Tortilla Chips

French Toast Baked LaysCONDIMENTS English Muffins All Fruit

Fat-free Mayonnaise Raisin Bran Fat-free Yogurt w/fruit

Mustard TotalfINheaties Lawfat Cottage Cheese w/ fruit

Ketchup Pancakes

Salsa Wheat Bread DESSERTS

Fat-free/Low-fat Sour Cream· Italian Bread Jello

Margarine Angel Food Cake

Butter Substitutes: DRINKS Oatmeal Raisin Cookie

Molly McButter Gallon of Water each day Chocolate Pudding

Promise Ultra Light 2%, Low Fat or Skim Milk Sherbert

Benaeol Light Crystal Light- Sugarfree Frozen Yogurt

Take Control Orange Juice w i calcium

Diet Soda



HOW TO GAINWEIGHT HEALTHFULLY

In order to gain weight, you have to consume more calories than you bum off. Theoretically, this

means eating an additional 500 calories per day to gain one pound per week. Some thin people,

however, have difficulty gaining weight and have to consume far more than that.

To take in the extra calories:

You can eat an extra snack, such as a bedtime peanut butter sandwich with a glass of milk.

Larger-than-normal portions at mealtime divided into 5-6 meals a day instead of three.

Eat higher calorie foods.

Many people who try to gain weight think that a high protein diet will help them to bulk up. This is

false. Although you may need a : little extra protein to build muscle, your normal diet undoubtedly

offers more than enough. The average American easily eats two to three times the recommended

amount of protein. Hence, you do not nee to spend money on protein powders, pills, and special

supplements. Instead, spend your money on wholesome, high calorie foods.

When you take your food selections, keep in mind that fats are the most concentrated form of

calories. One teaspoon offat (butter, oil, margarine, and mayonnaise) has 36 calories, whereas the

same amount of carbohydrate or protein has only 16 calories. Since most protein foods generally

contain fat (such as the cream that's in cheese, grease in hamburger or oil in peanut butter), these

foods tend to be high in calories. However, some fats can also be bad for your health - such as the

saturated fat that's in cheese, beef, chicken skin, butter and bacon. Hence, you should try to reduce

your intake of these and focus instead on the more heart-healthful fats, such as com-oil margarine,

olive oil, old-fashioned peanut butter, and oily fish such as salmon and mackerel.

The following are suggestions to help you boost your calorie intake:

JUICE: Apple, cranberry, cranapple, grape, pineapple, and apricot have more calories than

grapefruit, orange and tomato juice. To increase the calories in frozen OJ, add less water than the

directions suggest. '

FRUIT: Bananas, pineapple, raisins, dates, dried apricots and other dried fruits have more calories

than watery fruits such as grapefruit, plums and peaches.

MILK: To boost the calorie value of milk, add 1 " ' 4 cup powdered milk to one cup of regular milk.

You can also add malt powder, Ovaltine, Carnation Instant Breakfast, Nestle's Quik or other

flavoring. Ifyou mix these up by the quart, they'll be ready and waiting for you in the refrigerator.

You can also make blender drinks such as milk shakes, fruit sJUoothies and frappes.

HOT CEREAL: By cooking cereal with milk, instead of water, you'll add both calories and

nutritional value. Add lots of mix-ins, such as powdered milk, margarine, peanut butter, walnuts,

sunflower seeds, wheat germ and dried fruit.

COLDCEREAL: Choose dense cereals (as opposed to flaked and puffed types), such as granola,

muesli, grape-nuts and wheat chex. Top with raisins, bananas and other fruit.



TOAST: Spread with generous amounts of peanut butter, margarine and jam.

SANDWICHES: Select hearty, dense breads (as opposed to "fluffy" types), such as sprouted

wheat, honey bran, rye and pumpernickel- the thicker sliced, the better! Generously stuff with

tuna, chicken and other sandwich fillings. Good old peanut butter and jelly is inexpensive, healthy

and high calorie choice.

MEATS: Although beef, pork, and lamb tend to have more calories than chicken or fish, they also

tend to have more saturated fat. Henoe, you should eat them in moderation, taking care to select the

leanest cut. You can boost the calorie value of lean meat, chicken or fish by sauteing them in

safflower, corn or olive oil, as well as adding bread-crumb toppings.

SOUPS: Hearty Lentil, split pea, minestrone and barley soups have more calories than brothy

chicken and beef types - unless these are chock-full of lots of veggies and meat. To make canned

soups (such as tomato and chowder) more substantial, add evaporated milk in place of water or

regular milk, or add extra powdered milk. Garnish with pannesan cheese and croutons.

BEANS, LEGUMES: Lentils, split pea soup, chili with beans, limas, and other dried beans are not

only high in calories but also excellent sources of protein andcarbohydrates,

VEGETABLES: Peas, corn, carrots, winter squash, and beets have more calories than green beans,

broccoli, summer squash, and other watery vegetables. Add generous amounts of margarine,

slivered almonds, grated cheese, or sauces.

SALADS: What may start out being low-calorie lettuce can be quickly converted into a substantial

meal by adding cottage cheese, garbanzo beans (chicken peas), sunflower seeds, assorted

vegetables, chopped walnuts, raisins, tuna fish, lean meat, croutons, and a liberal dousing of salad

dressing (preferably olive oil based or low fat alternative)

POTATO: Add generous amounts of butter and extra powdered milk to mashed potatoes. Use

sour cream and gravy sparingly. Although they add significant amounts of calories, they also add

heart-unhealthful saturated fat.

DESSERTS: By selecting the desserts with nutritional value, you can enjoy a treat as well as

nourish your body. Try oatmeal-raisin cookies. Fig Newtons, rice pudding, chocolate pudding,

stewed fruit compote, pumpkin pie, carrot cake. Even blueberry muffins, corn bread with honey,

banana bread and other sweet breads can double as a dessert.

SNACKS: A substantial afternoon and/or evening snack is an excellent way to boost you caloric

intake. If you don't feel hungry, just think of the food as a "weight gain medicine" that you have totake. Some healthful snack choices include fruit yogurt, cheese and crackers, peanuts, sunflower

seeds, almonds, granola, pretzels, English muffins, bagels, bran muffins, pizza, peanut butter

crackers, milk shakes, Instant breakfast drinks, hot cocoa, bananas, dried fruit and sandwiches.



Secrets to Losing Weight and Keeping It Off

Well, summer's right around the comer and my guess is there are more than a few of us who could

use some help at losing a few pounds. You see, you might think of summer as our final exam in our

overall development. It's where your body is put to the test to take our fitness to another level. Too

do this we must be in a state of optimal functioning. For us to obtain this ultra-high level ofpreparation we must fine-tune our nutrition in order to fine-tune our bodies.

It is important that you understand that fat is a football player's worst enemy. Being over weight

and carrying around extra pounds slows you down and will prevent you from performing well when

the game is on the line. Size matters in the trenches but fatter is not bigger. No matter how big and

strong you are, when you're really tired and sucking wind in the 4th quarter nothing else really

matters, does it?

Whatever the case, the fact of the matter is summer's almost here, and some of us have got a lot of

catching up to do. So below I offer a list of "must do's" for you to do inorder to be the lean,

muscular, freak of a football player you dream of being.

1. You need to feed your body frequently, eat at least 5 meals a day. What I'm talking about is

feeding your body constantly throughout the day or "grazing", like a thoroughbred horse. Horse's

graze; they eat small amounts consistently throughout the day. And as you've probably noticed our

hoofed friends have virtually no fat, they are practically solid muscle.

Of course, football players are a lot different; in many ways, than horses, but the point is, if we Want

to get leaner and more muscular; you need to eat smaller more frequent meals and not binge or

should I say, "eat until you explode!" It is important to understand that when you consume large

meals your metabolism actually slows down and you cannot properly digest and use the additional

calories for recovery and ultimately, gains in speed, strength and conditioning.

2. Cut back on empty carbohydrates. Cut back on low-nutrient carbs (how many times have you

heard that?) by eliminating bread, pasta, candy, juice, chips and deserts from your diet. Eating an

excess of "empty" carbs causes a spike in insulin. It's a known scientific fact that your body has

trouble burning fat when your insulin levels are high. Lots of carbohydrates in the evening are more

likely to be converted to body fat and/or reduce the amount of fat your body may burn during sleep.

A common-sense approach for keeping within daily allotment for carbs is simply using the palm of

your hand or your clenched fist for gauging portion sizes. If it won't fit in the palm of your hand

don't eat it!

In addition, focus on eating "low-glycemic-index carbohydrates", such as black beans, brown rice,

sweet potatoes, and oatmeal (Remember, glycemic index determines how fast a food raises bloodsugar during digestion). High-glycemic carbohydrates like white potatoes, white rice, pasta, candy,

juice and white bread cause a rapid increase in blood sugar, requiring your body to produce large

amounts of insulin to metabolize the sugar! (Here we go againl) When this happens your

metabolism slows down and you stop burning fat!



3. Consume more protein. Experts seem to agree that one of the most important aspects of a

healthy fat-loss nutrition plan is making sure you're consuming enough quality protein. Studies

show the anabolic (muscle building) effects of intense training are increased by ahigh-protein diet.

When you're losing fat, you need even more protein because your body burns more protein for

energy on a reduced-caloriediet.

4. Limit fat intake to 20% of your total daily calories. This one is so obvious it's hardly worth

mentioning. Studies indicate that people who are successful at losing fat and maintaining the loss

are those who keep their fat intake to approximately 20 percent of their daily calories. It seems

logical to think that the body is more efficient at converting fat calories into body fat than it is at

converting carbohydrates or proteins calories into body fat. Less fat in the mouth equates to less fat

around the waist, period!

5. Keep alcohol to a minimum. Alcohol doesn't contain any fat. The fact is alcohol is loaded with

carbohydrates and empty calories. (Again, remember rule #2) Just 1 gram of alcohol contains 7

calories, nearly as much as a gram of fat. Consuming just a couple of beers equates to about a forth

of the calories you should be taking in for an entire day if your goal is to lose body fat.

6. Drink plenty of water. Healthy muscle is comprised of more than 70% water. Water is also an

essential transport mechanism for a vast array of nutrients like vitamins and minerals and

carbohydrates. It serves an important role in all cellular activity. If your water intake is low, your

ability to transport nutrients becomes compromised, and you'll loose strength and feel sluggish

because of the build up of ammonia, urea, uric acid, and a whole host of other junk you don't want

hanging around in your body.

Drinking water can also help control your appetite ..If you find that the portions of food you 're

eating doesn't quite satisfy you then water will fill this void.

7. Expect failure, but keep trying! Many people fail the first time and then quit trying. Rome

wasn't built in a day and neither were you!



LUNCH

Selection 1 2,000 Calories 2,500 Calories 3,000 Calories 3, SODCalories

Turkey Sandwich Rye

Bread 2 sic 2 sic 2 sic 2 sic

Turkey Breast or Chicken 30z, 3 oz. 30z, 40z,

Lettuce 2 If 2 If 2 If 21f

Tomatoes, Raw 1/2 tom 1/2 tom 5 tsp 2 tbs.

Mayo, Kraft Light 2 tbs. 2 tbs. 2 tbs. 2 tbs.

Applesauce 1 cup 1 cup 1 cup 11/4 cup

Skim Milk 100z 120z 16 oz 160z

Selection 2 2,000 Calories 2,500 Calories 3,000 Calories 3, 500 Calories

Rye Bread 4 sic 4 sic 4 sic 4 sic

Tuna, Chunk Light 5 oz. 5 oz. 6 oz. 7 oz.

Mayo, Kraft Light 2 tbs 2 tbs 2 tbs 3 tbs

Apple Juice 10 oz. 10 oz. 16 oz. 160z,

Selection 3 2,000 Calories 2,500 Calories 3,000 Calories 3,500 Calories

McDonalds Quarter

Pounder (No Cheese) 1 snd. I snd, 1snd. 1 snd.

McDonalds Side Salad 1 svg. 1 svg,

McDonald's Lite

Vinaigrette Dressing 10z. loz.

McDonald's Vanilla Milk

shake 1 svg. 1 svg. 1 svg. 1svg.2% Lowfat Milk 60z 8 oz. 8 oz.

Selection 4 2,000 Calories 2,500 Calories 3,000 Calories 3, 500 Calories

Healthy Choice Frozen

DInner 1 dnr 1 dnr 1 dnr 1 dnr

Applesauce 1/2 cup 1/4 cup 1/2 cup 3/4 cup

Cottage Cheese, Lowfat

1% Fat 1/4 cup

Rye Bread 1 sic 2 sic 2 sic 2 sic

Margarine, Promise Extra

Light 1tsp 2 tsp 2 tsp 1 tbs

Skim Milk 12 oz. 10 oz. 120z, 10 oz.



BREAKFAST

Selection 1 2,000 Calories 2,500 Calories 3,000 Calories

Oatmeal-Instant Oats 1 pkt 1 pkt 1 pkt

Egg Beaters-No Fat 3(4 Cup 3(4 Cup 1 Cup

Rye Toast 1 sic 2 sic 2 sic

Peanut Butter 4 tsp 4 tsp 5 tsp

Cantalope 1(2 fruit 1/2 fruit 1(2 fruit

Orange Juice

Skim Milk 10 oz 100z 100z


Cheerios 1 1(4 Cup 11/4 Cup 2 Cups

Egg Beaters-No Fat 1(2 Cup 3(4 Cup 3(4 Cup

Rye Toast 1 sic 1sle Isle

Peanut Butter 4 tsp 5 tsp 5 tsp

Yogurt-Fat Free 1 can 1 can 1 can

Orange Juice 4 oz. 4 oz. 4 oz.

Skim Milk 8 oz. 8 oz. 16 oz.


Waffles, Eggo 2 wfl 3 wfl 3 wfl

Bacan (6 sic per 60z bag.) 3 oz. 3 oz. 3 oz.

Maple Syrup, 2 oz. 2 oz. 2 oz.

Grapefruit 1/2 fruit 1(2 fruit 1(2 fruit

Skim Milk 12 oz. 12 oz. 16 oz.Orange Juice


Pancakes (4 total) 2 pek 2 pck 2 pck

Bacan Isle 2 sic 2 sic

Egg Beaters-No Fat 1 cup 1 eup 1 cup

Grits 3(4 cup 3(4 cup 3(4'cup

Maple Syrup 10z 10z 10z

Butter, Regular 2 tsp 2 tsp 2 tsp

Skim Milk 12 oz. 120z, 16 oz.

Orange Juice 4 oz. 6 oz. 6 oz.

3, 500 Calories

1 pkt

Cup

2 sic

2 tbs.

1(2 fruit

4 oz

10 o z

, 500 Calories

2 Cups

3(4 Cup

1 sic

tsp

1 can

4 oz.

6 oz.

3,500 Calories

3 wfl

40z,

2 oz.

1(2 fruit

6 oz.4 oz.

3, 500 Calories

pck

3 sic

1 eup

3/4 cup

10z

2 tsp

16 o z .

oz.



Dinner

Selection 1 2,000 Calories 2,500 Calories

Kidney Beans 11/2 cup 11/2 cup

Ham, 97% Fat Free 40z. 5 oz.

Rye Bread 2 sic 2 sic

Orange

Diet Soda or Water 12 oz. 12 oz.


Potato Baked 1 pot 1 pot

Filet Mignon, Lean Only 5 oz. 5 oz.

Green Beans, Frozen 1 Cup 1 Cup

Carrotts, Frozen 1/2 Cup 1/2 Cup

Appleasuce 1/2 Cup 1/2 Cup

Margarine 2 tsp 2 tsp

Diet Soda-or Water 12 oz. 12 oz.

Rye Bread


Spaghetti 8 oz. 8 oz.

Spaghetti Sauce, Flavored

w/meat 1/2 Cup 1/2 Cup

Cod, or other White Fish 5 oz. 5 oz.

Green Beans, Frozen 1/2 Cup 1 Cup

Italian Bread 2 sic 2sJc


Light ltbs 1 tbs



Rice, White, Uncle Ben's 1 Cup 1 Cup

Ch1cken Breast w/bone &

skin 1 pee 1 pee

Peas,Green, Frozen 1/2 Cup 1/2 Cup

Rye Bread 1 sic 1 sic

Apple 1 fruit 1 fruit


Light 1 tbs 1 tbs

Skim Milk 12 oz. 10 oz.


3,000 Calories 3, 500 Calories

11/2 cup 2 cups

5 oz. 5 oz.

2sk 2 sic

1 fruit 1 fruit

12 oz. 12 oz.


1 pot 1 pot

5 oz. 6 oz.

1 Cup 1 Cup

1/2 Cup 1/2 Cup

1/2 Cup 3/4 Cup

2 tsp ltsp

12 oz. 12 oz.

Isle 1 sic


8 oz. 12 oz.

1/2 Cup 3/4 Cup

5 oz. 5 oz.

1 Cup 1 Cup

2 sic 2 sic

1 tbs ltbs

12 oz. 12 oz.

3,000 Calories 3, SODCalories

1 Cup 1 Cup

1 pee 1 pce

1/2 Cup 1 Cup

1 sic 1 sic

1 fruit 1 fruit

1 tbs 1 tbs

12 oz. 10 oz.

12 oz. 12 oz.



.t.t

.I

t,••,t

•

THEPERFORMANCEFO~~ULA

LEAN MASS MUSCLE

MUSCLE-FORCE PRODUCTION

FORCEPRODUCTION INCREASED PERFORMANCE

&ampleMeal Breakdown

C A R I S

50% 35%



ATTITUDE

"The longer I live, the more I realize the

impact of an attitude on life. Attitude, to

me is more important than facts. It is more

important than the past, than education,

than money, than circumstances, than

failures, than success, than what other

people think or say or do. It is more

important than appearance, giftedness or

skill. It will make or break a 'company .... a

church .... a home. The remarkable thing is

we have a choice everyday regarding the

attitude we will embrace for that day .Wecannot change the inevitable. The only

thing we can do is play on the string we

have, and that is our attitude .... I am

convinced that is 10% what happens to me

and 9 0 % how I react to it. And so it iswith you ....

WE ARE IN CHARGE OF OUR

ATTITUDES."



CHOICES

There is nothing you must d-o.Everything you do, directly or

indirectly, is what you choose to do.

. The choices y o u have already made

brought you to where you are right now.

The choices you make now can take you

wherever you want to go.

Everything you do, everything you

have, everything you become is

ultimately the result of the choices you

have made.

YOU HAVE THE POWER

2008RBStrengthManual

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