Athlete Handbook

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Dakota State University

Strength & Conditioning Student Athlete Handbook

Becoming The Strongest Versions Of Ourselves

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Table of Contents

Mission Statement and Philosophy p. 3-5

Expectations p. 6-8

Mindset p. 9-11

Exercises p 12-13

Nutrition p. 14-25

Quotes To Live By p. 26-37 Recommended Reading p. 38-39

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Mission Statement & Philosophy

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Mission Statement To help student athletes at DSU become stronger versions of themselves physically, mentally, spiritually. Philosophy If it’s important, do it every day. If it’s not, don’t do it at all. Dan Gable Beg, borrow and steal ideas. Don’t reinvent the wheel. The University of Iowa’s Strength Coaches developed the characteristics of a strength and conditioning coach as listed below. I’ve added a few of my own sprinkles on top. Firmly believing in these qualities, I aim to do my best every day to embody these characteristics to serve each of you Characteristics of A Successful Strength and Conditioning Coach

• Personal Character • Teacher • Discipline and Accountability • Work Ethic • Set High Standards • Student • Positive Player Relationships • Communication • Organization • Role Model • Belief in Program • Trains him or herself

Holding myself to high standards, I expect great things from all of you as well. The culture of athletics is shifting at Dakota State University. You are either jumping on ship or we are going to leave you on shores. It’s all or nothing. “When I have a difficult decision to make, I imagine myself as a 90-‐year-‐old guy looking back on his life. I imagine what I'll think about myself at that point in time, and it always makes it really easy to go for it. You're only going to regret that you wimped out.” Nick Woodman

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Join me on the boats. Once we reach the other side we will burn all the boats that got us to our destination. And we will forge on to a new place. When Alexander the Great arrived on the shores of Persia his army was overwhelmingly outnumbered. Yet he gave the orders to his men to burn the boats. As their only means of retreat went up in flames, legend has it that Alexander turned to his men and said, “We go home in Persian ships, or we die”. What makes a great athlete? A great athlete does every day what a good athlete does occasionally. A great athlete does whatever it takes on a daily basis while a good athlete does it when it’s convenient. A great athlete trains consistently while a good athlete trains when it’s comfortable. A great athlete goes out his/her to way to eat properly so that the body recovers faster while a good athlete eats whatever and whenever available. A great athlete gets 8+ hours of sleep each night while a good athlete goes to bed after midnight. A great athlete treats recovery like training while a good athlete does not practice proper recovery techniques. A great athlete does not allow alcohol and drugs into his/her life while a good athlete does. 3 Keys To Great Athletes

1. Time spent in training 2. Near perfect biomechanics 3. IT factor, Drive, Spirit, Never Give Up Attitude, and/or Belief

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Expectations

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Expectations 1. Be on time, show up, don’t quit, and ask questions later This one is simple. Showing up late is selfish. Showing up is half the battle. When you show up you are here so don’t quit. If you come BE here. Ask questions later means just do the work when the work needs to be done and ask questions after you have done something. 2. Give your best effort every day Things change every day from stress, lack of sleep, etc but communicating with your coaches is key. Do the best with what you have that day. But do not make excuses. Give your best effort each day. Over time, you will be amazed how far you have come. 3. Be a White Belt White belts are the lowest on the totem pole. Their eagerness to learn is tremendous. Be a white belt in training and in life. Always open to an idea and willing to perfect technique in sport and moving your body. 4. Next play attitude Analyze performance at least 5 hours AFTERwards It does us no good to analyze our performance while we are performing. When you make a great play do you think to yourself, “I did this, this and that to make the play”? No, you just play. So why analyze every little detail while you are playing. You will negate meaningful results if you are analyzing while playing. Trust me, I was the king of this. 100 percent effort, then analyze after competition. 5. Don’t take anything personally Be able to laugh things off and keep things light. When someone playfully makes fun of you or calls you out on something, don’t take it personally. 6. Don’t make assumptions Flow with life. You don’t know everything and you certainly don’t know the future. Relax. 7. Work HARD You can quit if you want. If you hate it. If it isn't fun anymore. I'll back you up. But you can't quit just because it's hard. Things are hard for most people. Life is hard.

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8. Little and often over the long haul Doing the little things often, over the long haul will lead you to become a stronger version of yourself. From consistency in attendance to training, to recovery habits, to eating healthy these little things add up. 9. Enjoy yourself Working hard is hard enough. Smile every once in a while and realize the path you chose is unlike your peers. Enjoy the process of becoming the strongest version of yourself. 10. Be impeccable with your word Excuses are like…well you’ve heard that one before If you are late, own up to it. No easier way to lose respect and trust than lying. 11. Respect You don’t have to like me. If you have a problem with me I encourage you to bring it up to me. If I am doing something to make you feel a certain way I will not be able to correct it if you don’t say anything. I am invested in you and all I ask is for you to respect me in return.

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Mindset

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Mindset: Your goals must be ever present in your mind. Write them down on your door and read them each day. They must be measurable and attainable. For example, if your best squat is 315 pounds the goal of squatting 405 pounds in 2 months extremely difficult and unreasonable. Setting it at 350 and then 385 and then 405 is a great goal. Working incrementally instead of trying to get it all at once. Remember, little and often over the long haul. Each day your goal is to smash PR’s (personal records). Ladder up is the term. Climb up each wrung of the ladder. Compete with your teammates. Never judge a workout or competition as “good” or “bad” solely on that single day. Judging one’s self worth as an athlete over the results of a single day is idiocy and will lead to long-‐term failure. Dan John We must bear in mind-‐-‐-‐that apart from the will there is nothing good or bad, and that we must try not to anticipate or to direct events, but merely accept them with intelligence. Epictetus Your energy is contagious. Bring great energy and people will feed off of it. Bring negative energy and you bring everyone around you down. You are the average of the 5 people you hang around the most. If you have a cancer or vampire in your group who takes all the energy down, get rid of him or her. Keep your eyes on your goals but your head down as you do the work. Failure is going to happen but we will NEVER quit. As we train relentlessly, yet smart our competition will be unable to match our intensity. There are no limits. If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus; and you must not stay there, you must go beyond them. Bruce Lee

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Never Give Up Energy & persistence conquer all things. Benjamin Franklin Find Inner Strength Strength does not come from physical capacity. It comes from an indomitable will. Mahatma Gandhi Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength. Arnold Schwarzenegger

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Exercises

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Exercises: If it’s important, do it every day. 6 movement categories a la Dan John Squat Hinge Push Pull Loaded Carry Everything else (ground work, jumps, tumbling, gymnastics, etc) Most programs have gaps in their training. Usually it’s loaded carries or ground work. If we have a squat day emphasis we will still do all the movements unless contraindicated due to demands of sport. Examples are overhead athletes (softball, baseball, volleyball) not doing jerks and overhead press. Although if done safely and without pain these can be done, the demands of these sports makes these exercises safer to leave out of a program. Squat Hinge Push Pull Loaded

Carry Everything Else

Bodyweight Bootstrapper Push up variations

Pull up Waiter Explosive/Fast lifts (cleans and snatches)

Goblet RDL Bench Row variations

Suitcase Jumps

Front Good morning

Overhead press

Lat pull down

Farmer Tumbling

Back Swing Push Press Seated row Crosswalk Ground work Overhead Deadlift Power Jerk Face pulls Deadlift Trunk work Zercher SL RDL Split Jerk Pull aparts Zercher Agility, speed,

acceleration, and conditioning

These categories provide examples of what we focus on here at DSU. Specific exercises are programmed for each sport to ensure optimal training effects. The list of examples is not intended to be all encompassing. To see videos of these performed check out DSU Strength and Conditioning on Youtube.

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Recovery & Rejuvenation Methods: Nutrition, Sleep, Tissue Work, Hot/Cold Therapy, Massage, Sauna, and Supplementation

Trojan NUTRITION In addition to your work ethic, your lifestyle and nutritional choices will define your college athletic experience and help you maximize your athletic potential. Ignoring this information will have detrimental

effects on your performance and you will never fully reap the benefits of your training.

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The following information is simple; little and often over the long haul is incredibly important. If you will commit yourself to the following nutrition & recovery

information powerful things will result. Special thanks to Zach Fears.

8 DIETARY TIPS

1. EAT EVERY 2-‐3 HOURS Do not go more than 3 hours without eating anything! Workout days should consist of 3 meals (breakfast, lunch, and dinner), 2-‐3 snacks, and a post-‐workout shake. Carbs should come from fruits/vegetables and whole-‐grains. Non-‐workout days should consist of 3 meals and 2-‐3 snacks. On non-‐workout days, increase amounts of protein, healthy fats, and fruits/vegetables.

2. EAT A PROTEIN SOURCE WITH EVERY FEEDING Make sure every meal or snack has at least one serving of a lean protein. Protein sources include lean cuts of chicken, beef, pork, turkey, tuna, fish, eggs, whey protein shakes, cottage cheese, etc. Servings should be at least two cuts of meat the size of your fist, 2 scoops of protein, or 1 cup of cottage cheese. These are approximately 30-‐50g of protein per serving. AIM FOR 1g OF PROTEIN PER POUND OF LEAN BODYWEIGHT PER DAY.

3. PLAN YOUR MEALS The easiest way to fall off track is to not be prepared for what may happen. To ensure you eat the right things at the right times, always have your meals and snacks pre-‐made and easily accessible. Keep your Tupperware filled with vegetables, lean cuts of meat, packs of tuna, and quality carbohydrates. Buy snack bags and portion out your nuts, shakes, veggies, and fruits so you can GRAB and GO! PLAN AHEAD!

4. EAT THE SAME THING OFTEN If you do not have a meal plan or when you are away from campus, try to get on a routine of eating the same thing at the same time every day. If you can get into this habit, you will know exactly what will go into your body every day. Your body will let you know if you have missed something once you are used to this.

• If you slip up once or twice, don’t give up. Keep working on getting better via nutrition. It takes 21 days to make or break a habit. Start making or breaking that habit TODAY!

5. EAT 6-‐10 SERVINGS OF FRUITS/VEGETABLES DAILY Fruits and vegetables are necessary to balance out all the protein and carbohydrates you eat to keep you in a fat burning and muscle building environment. You should aim for 10 servings of fruits/veggies a day. Vegetable servings should be at least 1 cup cooked (2 handfuls) or ½ cup (1 handful) raw with fruits being 1 medium piece or 1/2 cup. Eat as many vegetables as possible. This will keep you feeling fuller longer and provide you with energy for practice and workouts.

6. CARBOHYDRATE TIMING Your body handles carbohydrates best (meaning it is likely to not get stored as fat) right after you workout (within 30-‐60 minutes) and breakfast. Try to keep all sources of carbohydrates clean and unprocessed. Fruits and whole-‐grain, wheat sources are best. Avoid all types of sugars and sweets.

7. STAY HYDRATED You MUST stay hydrated to play at your best and avoid injuries. The best method to check your hydration level is the color of your urine. It should be clear to slightly yellow. Bigger guys MUST drink more water than smaller guys.

• WEIGHT GAIN-‐Substitute some water for milk or 100% juice to get additional calories • WEIGHT LOSS-‐Stick to water or unsweetened tea.

8. EAT HEALTHY FATS Eat 1-‐2 oz. of nuts a day (almonds, walnuts, pecans, peanuts, etc.) as snacks with your protein/fruit/veggie. In addition, consume healthy oils such as Extra Virgin Olive Oil on your salads, fish oil, borage oil, flax seeds and flax seed oil. Egg yolks contain healthy fats as well so don’t avoid these. This will help with fat metabolism, act as powerful anti-‐inflammatories and help the body fight off disease.

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What should a meal consist of?

All Meals Should Contain 4 Things: • Fruit &/or Vegetable Source • Protein Source • Quality Carbohydrate Source • Liquids (calorie heavy drinks-‐wt. gain/calorie light drinks-‐wt. loss)

All Snacks Should Contain:

• 1 Fruit/Vegetable Source • ~20-‐30 Grams of Protein • 1 Drink (calorie heavy drinks-‐wt. gain/calorie light drinks-‐wt. loss)

Before Bed:

• ~30 grams of protein o Preferably casein based (i.e. cottage cheese)

• Fruit or Vegetable Hydration

Research clearly shows that being hydrated allows you to perform at your best. An athlete in a dehydrated state increases his/her risk of experiencing muscle cramps, strains and injury. If you are thirsty then you are already dehydrated. The following are tips to help you stay hydrated for optimal performance.

• Carry a water bottle with you at all times. • Hydrate all day long, starting in the morning. • Consume ~1 gallon of water per day. • Drink fluids with every meal

• For workouts lasting more than an hour, fluid replacement drinks such as Gatorade,

Powerade, and energy mix can help replace carbohydrates. • Hydration helps reduce the risk of injury—here’s how:

o Your muscle and connective tissue is 60% water and connective tissue is 60-‐

70% water. Water has a physical property of high surface tension, which means that the surface layer acts like a dynamic elastic sheet within blood vessels and connective tissue. This is part of the reason that under normal conditions soft tissue will yield without injury if you slip, fall or collide with another athlete.

o If you are 5% dehydrated there will be a SIGNIFICANT effect on your performance.

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Soda

Offers no vitamins or minerals to bolster performance. If you're an athlete trying to make weight, soda adds unnecessary calories to your diet. Too much soda may also discourage you from drinking water, which is really the optimal drink for exercise. Both sweetened and diet soda lacks electrolytes, minerals you need to replace after a hard workout.

Shopping list for dorm room

Lean, complete sources of protein

Lean meats Eggs Vegetarian options

Ground beef, turkey, Egg whites, eggs, Egg Tofu, tempeh, soy

bison, chicken, venison, Beaters® burgers, soy milk,

jerky, etc.

veggie burgers, etc.

Fish Low-‐fat dairy Protein supplements

Salmon, cod, tuna, Cottage cheese, NSF certified and

tilapia, mackerel, plain/Greek yogurt, part approved whey/casein

swordfish, etc. skim cheese, string protein blends

cheese, etc.

• Trail Mix • Almonds/Walnuts/Pistachios • Whole Wheat/Multi-‐Grain Breads • Milk • Peanut Butter (Natural) • Bagged Carrots • Bananas • Apples • Prunes • Dried Apricots • Oranges • Oatmeal • Granola Bars • Sunflower/Pumpkin Seeds • V8 Juice • 100% Fruit Juice • Frozen Berries • Green Tea (bagged or loose leaf)

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POST WORKOUT NUTRITION

This is one of the most critical times to get calories into your body. 30 minutes after exercise is your “Window of Opportunity” for recovery. After those 30 minutes that window closes really quickly and benefits drastically decrease. It is imperative that you consume ample calories during this 30 minute window. This is what it must include:

• High in carbohydrates (0.5 grams per pound of body weight) • Consume 30-‐40 grams of protein • Try to get these in liquid form—it is digested quicker. • Limit fats (this is going to slow absorption) • Consume a solid meal within an hour to an hour and a half after your post workout

shake. Jump starting your recovery process as quickly as possible will help restore necessary glycogen stores (stored carbohydrates) as well as shuttle protein to muscles for repair of broken down tissue.

SLEEP & REST HABITS

Sleep should take up 1/3 of your day and thus 1/3 of your life. If you take full advantage of your sleeping habits you will reap the benefits of the other 2/3 of your day/life. A majority of your recovery processes take place while you are in your deepest form of sleep. Make sure to do the following to take full advantage of the power of sleep:

• Get 7-‐9 hrs. of continuous sleep per night • Sleep in a room that is as dark as possible • Room temperature should be cool • Get in a routine—try to go to sleep at the same time each night • Supplement with Zinc and Magnesium to promote restful sleep • Wear a sleep mask or makeshift mask (shirt tied around head) to block out light • Avoid technology at least 1 hour before bed

o This may be the most difficult one but if mastered will bring great benefits • Visualization of goals before sleep

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ALCOHOL Drinking too much is one of the worst things you can do to your body. It can be destructive to muscle tissue and recovery processes. Excessive alcohol impairs decision-‐making skills and processes. Athletic Related Effects of Alcohol:

1. Lack of strength (as much as 5%) due to inflammation of muscle tissue (myositis)

2. Alcohol molecules stay in the blood up to 2 weeks (significant effects for 5 days).

3. Alcohol decreases protein synthesis (the ability to use protein to repair broken down muscle tissue)

4. Reduction in endurance/conditioning levels. 5. Alcohol can enter and damage the muscle cells resulting in increased muscle

soreness. 6. Use of alcohol is associated with slower recovery from training and slower

rates of healing from injury 7. Alcohol disrupts glycogen metabolism increasing the storage of fat in the

body. 8. Alcohol decreases the body’s ability to fight off infection by suppressing the

immune system. 9. Alcohol contributes to insomnia and lack of REM sleep-‐which disrupts

recovery.

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SAMPLE MEAL PLAN (6:00 LIFT/RUN)

• 5:30-‐5:55 (Pre-‐workout snack) o Banana or apple, peanut butter sandwich or a bagel w/ peanut butter

• 7:15-‐7:45 (Post workout) o (Immediately) 16-‐32 oz. low-‐fat chocolate milk or a post-‐workout shake

• 8:00-‐8:30 (Full meal) o Omelet (4-‐6 whole eggs, cheese, veggies and salsa) o 2 pieces of toast with peanut butter o 1 piece of fruit o 1-‐2 glasses of milk or chocolate milk o 1-‐2 glasses of water

• 10:30-‐11:00 (snack) o 1 large handful of almonds or other nuts o 1 piece of fruit o 1-‐2 glasses or milk or water

• 1:00-‐1:30 (Full meal) o 2 grilled chicken breasts OR 2-‐3 servings of meat or other protein options o 1-‐2 scoop whole grain pasta w/ red sauce o 1-‐2 pieces/scoops of fruits/vegetables o 1 large spinach salad w/ chicken, seeds, veggies and dressing o 1-‐2 glasses of milk or chocolate milk o 1-‐2 glasses of water

• 3:30-‐4:00 (snack) o Milk Based protein shake ~30 grams o 1 piece of fruit o 1-‐2 glasses or milk or water (can be used in shake)

• 6:00-‐6:30 (Full meal) o 2-‐3 pork loins OR 2-‐3 servings of meat or other protein options o 1-‐2 pieces/scoops of fruits/vegetables o 1 large spinach salad w/ chicken, seeds, veggies and dressing o 1-‐2 glasses of milk or chocolate milk o 1-‐2 glasses of water

• 9:00-‐10:00 (Pre-‐bedtime snack) o 1 cup cottage cheese or casein protein powder o 16-‐20 oz. Fruit smoothie (frozen strawberries/frozen bananas, milk-‐blended)

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SAMPLE MEAL PLAN (9:30 LIFT/RUN)

• 7:00-‐7:30 (Full meal) o Omelet (4-‐6 whole eggs, cheese, veggies and salsa) o 2 pieces of toast with peanut butter o 1 piece of fruit o 1-‐2 glasses of milk or chocolate milk o 1-‐2 glasses of water



• 11:30-‐12:00 (Full meal) o 2 grilled chicken breasts OR 2-‐3 servings of meat or other protein options o 1-‐2 scoop whole grain pasta w/ red sauce o 1-‐2 pieces/scoops of fruits/vegetables o 1 large spinach salad w/ chicken, seeds, veggies and dressing o 1-‐2 glasses of milk or chocolate milk o 1-‐2 glasses of water


• 5:30-‐6:00 (Full meal) o 2-‐3 pork loins OR 2-‐3 servings of meat or other protein options o 1-‐2 pieces/scoops of fruits/vegetables o 1 large spinach salad w/ chicken, seeds, veggies and dressing o 1-‐2 glasses of milk or chocolate milk o 1-‐2 glasses of water



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WEIGHT LOSS SAMPLE MEAL PLAN (6:00 LIFT/RUN)

• 5:30-‐5:55 (Pre-‐workout snack)

o Banana or apple, peanut butter sandwich or a bagel w/ peanut butter • 7:15-‐7:45 (Post workout)

o (Immediately) 16-‐32 oz. low-‐fat chocolate milk or a post-‐workout shake • 8:00-‐8:30 (Full meal)

o Omelet (4-‐6 whole eggs, cheese, veggies and salsa) o 1 piece of fruit o 2-‐3 glasses of water

• 10:30-‐11:00 (snack) o 1 large handful of almonds or other nuts o 1 piece of fruit o 1-‐2 glasses of water

• 1:00-‐1:30 (Full meal) o 2 grilled chicken breasts OR 2-‐3 servings of meat or other protein options o 1-‐2 pieces/scoops of fruits/vegetables o 1 large spinach salad w/ chicken, seeds, veggies and dressing o 2-‐3 glasses of water


• 6:00-‐6:30 (Full meal) o 2-‐3 pork loins OR 2-‐3 servings of meat or other protein options o 1-‐2 pieces/scoops of fruits/vegetables o 1 large spinach salad w/ chicken, seeds, veggies and dressing o 1-‐2 glasses of water


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WEIGHT LOSS SAMPLE MEAL PLAN (9:30 LIFT/RUN)

• 7:00-‐7:30 (Full meal)

o Omelet (4-‐6 whole eggs, cheese, veggies and salsa) o 1 piece of fruit o 2-‐3 glasses of water



• 11:30-‐12:00 (Full meal) o 2 grilled chicken breasts OR 2-‐3 servings of meat or other protein options o 1-‐2 pieces/scoops of fruits/vegetables o 1 large spinach salad w/ chicken, seeds, veggies and dressing o 2-‐3 glasses of water


• 5:30-‐6:00 (Full meal) o 2-‐3 pork loins OR 2-‐3 servings of meat or other protein options o 1-‐2 pieces/scoops of fruits/vegetables o 1 large spinach salad w/ chicken, seeds, veggies and dressing o 2-‐3 glasses of water

• 8:00-‐8:30 (snack) o Milk Based protein shake ~30 grams o 1 piece of fruit o 1-‐2 glasses of water


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HEALTH & PERFORMANCE CHECKLIST 1. Do you eat breakfast 7 days a week? 2. Do you eat foods from 3 different food groups at breakfast (ie: fruit, carbs & protein)? 3. Do you eat 3 balanced meals at approximately the same time each day? 4. Do you eat a nutritious mid-‐morning and mid-‐afternoon snack? 5. Do you eat at least 2 pieces of fresh fruit each day? 6. Do you eat at least 3 servings of fresh vegetables each day (1 svg.= size of your fist)? 7. Do you supplement with fiber? 8. Do you eat lean &/or low-‐fat protein at each meal? 9. Do you limit your intake of saturated fat (found in meats, cheeses, dairy products, butter, egg yolks)? 10. Do you eat at least 2 servings of “good fat” each day-‐ found in nuts, seeds, extra virgin olive oil, olives, avocados and fish? 11. Do you limit your intake of processed and refined foods (foods made from white flour, foods high in sugar and sodium, packaged foods)? 12. Do you eat and drink adequately to maintain your bodyweight (this should be your goal unless you are on a fat loss or weight gain program)? 13. Do you drink at least HALF your bodyweight in ounces of water? 14. Do you eat a post-‐workout & post-‐practice snack within 30 minutes of exercise? 15. Do you eat a healthy post-‐workout or post-‐practice meal within 2 hours? 16. Do you drink half your bodyweight in ounces of water each day (not including fluid intake during exercise)? 17. Do you sleep at least 8 hours each night? 18. Do you go to bed at approximately the same time each night and get up at approximately the same time each morning? 19. Do you take a multivitamin rich in the antioxidant nutrients each day? 20. Do you take 1000mg of fish oils daily? 21. Do you limit your alcohol intake, or avoid alcohol altogether? 22. Do you take magnesium, zinc, and potassium supplements? 23. Do you take creatine if you want to gain weight/be more explosive? SCORE: /23 18-‐23: Performing Like A Champ! 12-‐17: Losing an Edge! <11: Missing Out-‐ Big Time!

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Recovery and Rejuvenation Techniques Match recovery/rejuvenation with training. If you had a 10 in training you need a 10 recovery. Meaning the harder and more intense a workout, the more you need to focus on recovery. Tissue Work: Foam rolling, lacrosse ball work, barbell smash, massage Hot/Cold Therapy: Hot tub and cold shower alternating, Cold Tub in training room alternating with hot shower Sauna: 10-‐15 minutes for heat acclimation, increased performance, muscle mass, endurance, and brain functioning in addition to increase in core body temperature allowing faster healing Supplementation: Fish oil Zinc and Magnesium Potassium Whey Protein Creatine Supergreens powder Vitamin B12 Tumeric/Curcumin in place of Ibuprofen Vitamin D Check out vitacost.com, puritanspride.com, and truenutrition.com for great deals on supplements. Amazon is a good source too.

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Quotes To Live By

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Quotes To Live By Motivation/Inspiration/Stories/Hard Work The only easy day was yesterday. What I gave, I had and what I didn’t-‐-‐-‐I lost forever. Hard work, although some deny this, is the number one factor in success in sports and life. Dan John Never say never I firmly believe that in order to be really successful in sports and life you must learn to deal with adversity. Dan John I learned that happiness comes only when we push our hearts and minds to the furthermost reaches of which we are capable. Dan John If you are pissed off about the past, you will be filled with anger, hate, regret, and guilt. If you are hoping for the great stuff coming in the future, then you will be filled with worry and fear. Focus on the NOW. Right now and what you are doing and giving at this very moment. James “The Thinker” Smith Alan Watts said: See this is the real secret of life, to be completely engaged with what you are doing in the here and now.

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Bruce Lee Story Bruce had me up to three miles a day, really at a good pace. We’d run the three miles in twenty-‐one or twenty-‐tow minutes. Just under eight minutes a mile [Note: when running on his own in 1968, Lee would get his time down to six-‐and-‐a-‐half minutes per mile]. So this morning he said to me “We’re going to go five.” I said, “Bruce, I can’t go five. I’m a helluva lot older than you are, and I can’t do five.” He said, “When we get to three, we’ll shift gears and it’s only two more and you’ll do it.” I said “Okay, hell, I’ll go for it.” So we get to three, we go into the fourth mile and I’m okay for three or four minutes, and then I really begin to give out. I’m tired, my heart’s pounding, I can’t go any more and so I say to him, “Bruce if I run any more,” — and we’re still running — “if I run any more I’m liable to have a heart attack and die.” He said, “Then die.” It made me so mad that I went the full five miles. Afterward I went to the shower and then I wanted to talk to him about it. I said, you know, “Why did you say that?” He said, “Because you might as well be dead. Seriously, if you always put limits on what you can do, physical or anything else, it’ll spread over into the rest of your life. It’ll spread into your work, into your morality, into your entire being. There are no limits. There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you. A man must constantly exceed his level.” “When there is no struggle there is no strength” "Not dead, can’t quit” Take up one idea. Make that one idea your life -‐ think of it, dream of it, live on that idea. Let the brain, muscles, nerves, every part of your body, be full of that idea, and just leave every other idea alone. This is the way to success. Swami Vivekananda All our dreams can come true if we have the courage to pursue them. Walt Disney Good things come to people who wait, but better things come to those who go out and get them.

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Anonymous If you do what you always did, you will get what you always got. Anonymous Success is walking from failure to failure with no loss of enthusiasm. Winston Churchill Just when the caterpillar thought the world was ending, he turned into a butterfly. Proverb Whenever you see a successful person you only see the public glories, never the private sacrifices to reach them. Vaibhav Shah Opportunities don't happen, you create them. Chris Grosser What seems to us as bitter trials are often blessings in disguise. Oscar Wilde Don't be afraid to give up the good to go for the great. John D. Rockefeller No masterpiece was ever created by a lazy artist. Anonymous Nothing in the world is more common than unsuccessful people with talent. Anonymous Knowledge is being aware of what you can do. Wisdom is knowing when not to do it. Anonymous Your problem isn't the problem. Your reaction is the problem. Anonymous

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You can do anything, but not everything. Anonymous I find that the harder I work, the more luck I seem to have. Thomas Jefferson The starting point of all achievement is desire. Napolean Hill Success is the sum of small efforts, repeated day-‐in and day-‐out. Robert Collier If you want to achieve excellence, you can get there today. As of this second, quit doing less-‐than-‐excellent work. Thomas J. Watson All progress takes place outside the comfort zone. Michael John Bobak Courage is resistance to fear, mastery of fear -‐ not absence of fear. Mark Twain Only put off until tomorrow what you are willing to die having left undone. Pablo Picasso People often say that motivation doesn't last. Well, neither does bathing -‐ that's why we recommend it daily. Zig Ziglar We become what we think about most of the time, and that's the strangest secret. Earl Nightingale The only place where success comes before work is in the dictionary. Vidal Sassoon

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The successful warrior is the average man, with laser-‐like focus. Bruce Lee Successful people do what unsuccessful people are not willing to do. Don't wish it were easier, wish you were better. Jim Rohn The reason most people never reach their goals is that they don't define them, or ever seriously consider them as believable or achievable. Winners can tell you where they are going, what they plan to do along the way, and who will be sharing the adventure with them. Denis Watiley You must expect great things of yourself before you can do them. Michael Jordan Motivation is what gets you started. Habit is what keeps you going. Jim Ryun People rarely succeed unless they have fun in what they are doing. Dale Carnegie There is no chance, no destiny, no fate, that can hinder or control the firm resolve of a determined soul. Ella Wheeler Wilcox You've got to get up every morning with determination if you're going to go to bed with satisfaction. George Lorimer To be successful you must accept all challenges that come your way. You can't just accept the ones you like. Mike Gafka Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice. Wayne Dyer

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To accomplish great things, we must not only act, but also dream, not only plan, but also believe. Anatole France Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no help at all. Dale Carnegie You measure the size of the accomplishment by the obstacles you had to overcome to reach your goals. Booker T. Washington Real difficulties can be overcome; it is only the imaginary ones that are unconquerable. Theodore N. Vail Fortune sides with him who dares. Virgil Little minds are tamed and subdued by misfortune; but great minds rise above it. Washington Irving Failure is the condiment that gives success its flavor. Truman Capote Don't let what you cannot do interfere with what you can do. John R. Wooden You may have to fight a battle more than once to win it. Margaret Thatcher A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done. Vince Lombardi

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Goal setting A goal is a dream with a deadline. Napoleon Hill In everything the ends well defined are the secret of durable success. Victor Cousins Arriving at one goal is the starting point to another. John Dewey Most "impossible" goals can be met simply by breaking them down into bite size chunks, writing them down, believing them, and then going full speed ahead as if they were routine. Don Lancaster Some men give up their designs when they have almost reached the goal; while others, on the contrary, obtain a victory by exerting, at the last moment, more vigorous efforts than before. Polybius Our plans miscarry because they have no aim. When a man does not know what harbor he is making for, no wind is the right wind. Seneca In absence of clearly defined goals, we become strangely loyal to performing daily acts of trivia. Author Unknown Don't bunt. Aim out of the ballpark. David Ogilvy There are two things to aim at in life; first to get what you want, and after that to enjoy it. Only the wisest of mankind has achieved the second. Logan Pearsall Smith

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Sports Don't let what you cannot do interfere with what you can do. John Wooden You are never a loser until you quit trying. Mike Ditka Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever. Lance Armstrong I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed. Michael Jordan If you're trying to achieve, there will be roadblocks. I've had them; everybody has had them. But obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan Overcoming adversity Nothing is predestined: The obstacles of your past can become the gateways that lead to new beginnings. Ralph Blum The man of virtue makes the difficulty to be overcome his first business, and success only a subsequent consideration. Confucius All misfortune is but a stepping stone to fortune. Henry David Thoreau

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Difficulties strengthen the mind, as well as labor does the body. Seneca Times of great calamity and confusion have ever been productive of the greatest minds. The purest ore is produced from the hottest furnace, and the brightest thunderbolt is elicited from the darkest storm. Charles Caleb Colton The gem cannot be polished without friction, nor man be perfected without trials. Danish Proverb Obstacles are great incentives. Jules Michelet There is no excellence uncoupled with difficulties. Ovid What is defeat? Nothing but education; nothing but the first steps to something better. Proverb Leadership/Teamwork A general is just as good or just as bad as the troops under his command make him. General Douglas MacArthur If your actions inspire others to dream more, learn more, do more and become more, you are a leader. John Quincy Adams Be willing to make decisions. That's the most important quality in a good leader. George S. Patton The art of leadership is saying no, not yes. It is very easy to say yes. Tony Blair

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The people follow the example of those above them. Chinese Proverb He who has never learned to obey cannot be a good commander. Aristotle Take time to deliberate; but when the time for action arrives, stop thinking and go in. Andrew Jackson It is absurd that a man should rule others, who cannot rule himself. Latin Proverb No member of a crew is praised for the rugged individuality of his rowing. Ralph Waldo Emerson All know that the drop merges into the ocean but few know that the ocean merges into the drop. Kabir Alone we can do so little; together we can do so much. Helen Keller People in the same boat should help each other. Chinese Proverb A single arrow is easily broken, but not ten in a bundle. Japanese Proverb If I have seen further it is by standing on the shoulders of giants. Isaac Newton Coming together is a beginning; keeping together is progress; working together is success. Henry Ford

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Finish each day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day. You shall begin it serenely and with too high a spirit to be encumbered with your old nonsense. Ralph Waldo Emerson What lies behind us and what lies before us are tiny matters compared to what lies within us. Ralph Waldo Emerson Always do what you are afraid to do. Ralph Waldo Emerson Do not go where the path may lead, go instead where there is no path and leave a trail. Ralph Waldo Emerson What you do speaks so loudly that I cannot hear what you say. Ralph Waldo Emerson Our greatest glory is not in never failing, but in rising up every time we fail. Ralph Waldo Emerson Dare to live the life you have dreamed for yourself. Go forward and make your dreams come true. Ralph Waldo Emerson The only person you are destined to become is the person you decide to be. Ralph Waldo Emerson Cultivate the habit of being grateful for every good thing that comes to you, and to give thanks continuously. And because all things have contributed to your advancement, you should include all things in your gratitude. Ralph Waldo Emerson Nothing great was ever achieved without enthusiasm. Ralph Waldo Emerson

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Every artist was first an amateur. Ralph Waldo Emerson To be great is to be misunderstood. Ralph Waldo Emerson Unless you try to do something beyond what you have already mastered, you will never grow. Ralph Waldo Emerson You become what you think about all day long. Ralph Waldo Emerson Do not pray for an easy life, pray for the strength to endure a difficult one. Bruce Lee Be happy, but never satisfied. Bruce Lee Mistakes are always forgivable, if one has the courage to admit them. Bruce Lee Adapt what is useful, reject what is useless, and add what is specifically your own. Bruce Lee If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them. Bruce Lee I fear not the man who has practiced 10,000 kicks once, but I fear the man who had practiced one kick 10,000 times. Bruce Lee

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If you spend too much time thinking about a thing, you'll never get it done. Bruce Lee Don't fear failure. — Not failure, but low aim, is the crime. In great attempts it is glorious even to fail. Bruce Lee, Bruce Lee Striking Thoughts: Bruce Lee's Wisdom for Daily Living To hell with circumstances; I create opportunities. Bruce Lee A goal is not always meant to be reached; it often serves simply as something to aim at. Bruce Lee Not being tense but ready. Not thinking but not dreaming. Not being set but flexible. Liberation from the uneasy sense of confinement. It is being wholly and quietly alive, aware and alert, ready for whatever may come. Bruce Lee, Tao of Jeet Kune Do Notice that the stiffest tree is most easily cracked, while the bamboo or willow survives by bending with the wind. Bruce Lee Empty your cup so that it may be filled; become devoid to gain totality. Bruce Lee The great mistake is to anticipate the outcome of the engagement; you ought not to be thinking of whether it ends in victory or defeat. Let nature take its course, and your tools will strike at the right moment. Bruce Lee

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From the Book of Five Rings Know timing and be able to apply:

1. Do not think dishonestly 2. The way is in training 3. Become acquainted with every art 4. Know the ways of all professions 5. Distinguish between gain and loss in worldly matters 6. Develop intuitive judgment and understanding for everything 7. Perceive those things that cannot be seen 8. Pay attention, even to trifles 9. Do nothing that is of no use 10. It may seem difficult at first, but everything is difficult at first

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Recommended Reading

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Recommended Readings Never Let Go by Dan John The Greatest Salesman in the World by OG Mandino The Four Agreements by Don Miguel Ruiz: The Meditations by Marcus Aurelius Letters from a Stoic by Seneca Man’s Search for Meaning by Viktor Frankl Courage by Osho Tao of Jeet Kune Do: Bruce Lee Bruce Lee Striking Thoughts: Bruce Lee's Wisdom for Daily Living ( Bruce Lee -‐ Wisdom for the Way War of Art by Lao Tzu Art of War by Steven Pressfield How to win friends and influence people: Dale Carnegie The book of 5 rings Miyamoto Musashi Hagakure: The Book of the Samurai by Yamamoto Tsunetomo and William Scott Wilson The Alchemist by Paulo Coehlo Final Thoughts Set a goal and write it down Visualize it Chunk it into smaller parts Give 100% effort each day Work hard Be a White Belt Enjoy the journey of becoming the strongest version of yourself!

Athlete Handbook

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