Hiram College Football 2010 Summer Manual

Hiram College Football 2010 Summer Manual

Remember – Champions are made when no one

is watching!

A WINNER’S CREED

If you think you are beaten, you are. If you think you dare not, you don’t.

If you’d like to win, but think you can’t,

it’s almost a cinch you won’t. If you think you’ll lose, your lost.

For out in the world we find success

begins with a person’s will. It’s all in the state of mind.

Life’s battles don’t always go to the

stronger or faster hand. But sooner or later, the person who

wins is the one who thinks

“I…..CAN!”

Summer Manual Table of Contents

Dynamic Stretch

Different Types of Strength Training for Football

Phases for Hiram Summer Lifting

Hypertrophy Strength Training

May 16th thru June 11

th workouts

Conditioning Workouts

Nutrition

The next 4 weeks will be posted on June 14th

!

***Remember what you do now will determine your success and the

team’s success this fall!

Have a great summer and we look forward to seeing you on August 14th

!

Hiram Football Dynamic Active Warm-up:

The dynamic flexibility-warm-up consists of drills that use sport specific movements to raise

your core body temperature and muscle temperature. This will prepare your body for stretching,

strength training, sprint training, or any other strenuous activities. This warm up prepares the

body for linear movements with greater concentration on the hip flexors, hamstrings, and

quadriceps. The lateral movements concentrate on the abductor and adductor groups. Dynamic

flexibility Dynamic flexibility will improve flexibility, balance, coordination, and ligament and muscle elasticity. The following drills should be done gradually with proper technique. You can

refer to the connection on the football blog spot to see the video for our Dynamic Stretch

Routine.

Different Types of Strength Training for Football

A bodybuilder's primary objective is to build size and definition. But contrary to popular belief,

larger muscles are NOT always stronger or more powerful muscles. Not only that, too much bulk

will reduce your speed, agility and quickness.

When most non-professional athletes visit the gym or the weight room, what do they do? They

follow a classical program of 3 to 4 sets of 8 to 12 repetitions. They might throw in a few drop

sets or super sets for good measure and they stick to traditional exercises like the bench press

and dumbbell curls.

Football players (especially linemen) do need bulk and a lot of bodyweight. But they also need

high levels of strength and sport-specific power.

Wide receivers, defensive backs and tailbacks need less bulk and more speed and agility. But

they still need strength and power.

So is the bodybuilding system the most effective for football players?

On its own - no.

But as a phase in the off-season, lasting perhaps 4-6 weeks, it serves a very important purpose.

Training for maximal strength (which is just as important) takes something a little different than

4 sets of 10 reps. So does converting that strength into explosive power - perhaps the most

important physical trait for all players to possess.

Hiram Football Summer Lifting

Our lifting this summer will consist of 3 phases:

Hypertrophy Training

Maximal Strength Training

Power Training

Each phase will last 4 weeks and it is important to follow and understand the objectives of each

one of these phases! You will only be provided with one phase at a time. At the end of 4

weeks the new phase will be added!

It is very important to follow the percentages of your maxes to receive the full benefit of

the workout.

Hypertrophy Strength Training for Football

This phase will run from May 17th

to June 11th.

Hypertrophy is simply an increase in muscle mass due

to an increase in the size or each fiber.

Football players are one of the few groups of athletes

who genuinely need to train for increased bulk and lean

weight - particularly linemen. Yet this is the only type of

strength training that most athletes do.

Although a bodybuilding-type program is the best way to increase lean weight and bulk, it is

not the most efficient method for increasing maximum strength. As a result, even linemen

should dedicate only about half of their total strength training routine to building mass.

The off-season may last 6 to 7 months. To reach peak performance by the end you need to

develop high levels of maximum strength, lean muscle mass and most importantly... explosive

power.

But you can't do it all in one go. Instead, split your pre-season into smaller macro-cycles.

A macro-cycle is simply a period of time (maybe 4-6 weeks) in which you set a very definite

outcome and follow a very specific type of training.

After a macro-cycle of functional strength training (i.e. 4 weeks), you might then train for

hypertrophy or increased bulk for 4 weeks (another macro-cycle). Then you'd follow a

maximal strength program for 4 weeks, then a power lifting program for 4 weeks and so on...

There are some key differences between bodybuilding and hypertrophy training for sport. Here

are the main ones:

As a football player, stick to working the prime movers - bodybuilders target every

single muscle group.

You should rest for 3-5 minutes between sets - longer than bodybuilders

Split the routine so body parts are worked only once or twice a week.

Keep sessions to no more than 3-4 per week - bodybuilders train up to 6 days a

week.

Stretch at the end of each session and between sets. This helps offset muscle

shortening which will decrease your speed and power.

May 17 thru May 21 Workout

.

May 24 thru May 28 Workouts

Monday Thursday

Dynamic Warm-Up Dynamic Warm up

Body Core: Body Core:

Bent Knee Crunches 3x30 sec. Bent Knee Crunches 3x30 sec.

Twisting Bent Knee Crunches 3x30

sec.


sec.

Superman 3x30 sec. Superman 3x30 sec.

Power Power

Hang Clean 3x4 Push Press 3x4

Chest Chest

Bench Press Incline Press

Warm up set of 12 Warm up set of 12

3x12 at 50%,55%, 60% 3x12 increase weight each set

Shoulders Shoulders

Military Press 3x12 DB Press 3x12

Dumbell Front Raises 4x12 Upright Rows 3x12

Shoulder Shrugs 4x12 Triceps

Triceps Tricep Ext. 4x12

Close Grip 4x12

Wrist Forearm Wrist Forearm

Barbell Wrist Curls 3x12 Barbell Wrist Curls 3x12

Tuesday Friday

Dynamic Warm up Dynamic Warm up


Reach Thrus 3x30 sec. Reach Thrus 3x30 sec.

Leg Lifts 3x30 sec. Leg Lifts 3x30 sec.

Bicycle Abs 30 Sec x 3 Bicycle Abs 30 Sec x 3

Power Power

Deadlift 3x4 Hang Snatch 3x4

Legs Legs

Squat Front Squat


3x12 at 50%,55%, 60% 3x12 at 50%,55%, 60%

Leg Curls //Calf Raises 3x12 Leg Curls //Calf Raises 3x12

Back Back

Lat Pulldowns 4x12 Lat Pulldowns 4x12

Seated Row 4x12 Bent Over Rows 4x6 each arm

Biceps Biceps

Straight Bar Curls 4x12 Preacher Curls 4x12

Back Hypers 4x12 Back Hypers 4x12

Necks Machine or Manual

4x12


4x12

May 24 thru May 28th Workouts

Monday Thursday





sec.


sec.


Power Power


Chest Chest



3x10 at 55%,60%, 65% 3x12 increase weight each set

Shoulders Shoulders





Close Grip 4x10



Tuesday Friday






Power Power


Legs Legs

Squat Front Squat


3x10 at 55%,60%, 65% 3x10


Back Back



Biceps Biceps




4x12


4x12

May 31 thru June 4th Workout

Monday Thursday





sec.


sec.


Power Power


Chest Chest



4x8 55, 60, 65, 70% 4x8 increase weight each set

Shoulders Shoulders





Close Grip 4x8



Tuesday Friday






Power Power


Legs Legs

Squat Front Squat


4x8 55, 60, 65, 70% 4x8


Back Back



Biceps Biceps



June 7 thru June 11

Monday Thursday





sec.


sec.


Power Power


Chest Chest



4x8 60, 65, 70,75% 4x8 increase weight each set

Shoulders Shoulders





Close Grip 4x8



Tuesday Friday






Power Power


Legs Legs

Squat Front Squat


4x8 60, 65, 70,75% 4x8


Back Back



Biceps Biceps



Necks Machine or Manual 4x12 Necks Machine or Manual 4x12

*** Make sure to static stretch after every lifting and conditioning

session.

May 17th

thru June 11th

Conditioning Workouts

Need to purchase a jump rope and an aerobic step box! The gym

you are working out at may have these and a large plyo box!

Monday and Thursday

Agility Sets Reps

1. Jump Rope 3 1 Minute

2. Small Aerobic Step Box– Forward

Only

2 15 sec

3. Lean-Fall-Run 2 5 @ 20 yards

4. Partner Resisted Races 2 5 @ 20 yards

Plyos Sets Reps

1. Side to Side Plane Box Hops 3 8

2. Frontal Plane Box Hops 3 8

3. Back Plane Box Hops 3 8

Tuesday and Friday

Agility and Conditioning Sets Reps

1. The Series @ 8 yards – Shuffle

(facing right) down & back; Sprint &

backpedal; Shuffle (facing left) down

& back; Backpedal & Sprint; Repeat

3 1

2. Small Aerobic Step Box Crossovers 2 15 sec.

Nutrition Our primary concern in the area of nutrition is to enhance the quality of your life, not

performance enhancement. To reach your full potential physically you must develop a

disciplined approach to eating, exercise, and getting enough rest. How disciplined are you in the

area of nutrition? Ask yourself the following questions.

Do you …

* Eat breakfast daily and at breakfast consume approximately 25% of your daily caloric

needs?

* Eat at least three meals/day?

* Consume a nutritious snack between meals?

* Eat from all food groups?

* Consume 60% of your calories from carbohydrates?

* Restrict your intake of fat calories to 25%?

* Read the labels?

* Eat five servings of fruit daily?

* Eat at least one vegetable a day?

* Consume at least 25 grams of fiber/day?

* Drink at least eight (8 ounce) glasses of water each day in addition to replacing water

lost through sweat?

* Avoid low calorie diets and fasting?

* Avoid losing more than 1 lb. of fat/week?

* When losing weight find out how much food you can eat (not how little) and continue

to lose fat?

* Pay attention to body composition instead of bodyweight?

Poor health, a lower quality of life, and premature death can result from long-term unsound

eating habits. Your interest in sound nutrition can avoid some of those problems.

There are no magic pills or potions available that will give you more energy, make you run

faster, or improve your skills. Having the discipline to eat a balanced diet of normal foods each

day is the only “secret formula.”

The term “balanced diet” is often misinterpreted. It is not a computer-generated menu of

organically grown beans and sprouts. It is the proper amount of normal foods purchased in the

grocery store.

Supplements/Health Foods

Today the health food industry is a multi-million dollar business. Why? Money, money, money.

More fraud and half-truths exist in the area of nutrition than in any other segment of the fitness

industry. We are a gullible public. For years we’ve been told to take a pill or potion for any

ailment that we have. We want a quick fix.

Enthusiasts have discarded the basic food groups for amino acids, vitamins, fat burners, and

energy bars. Athletes are the most gullible. Often they have little or no knowledge of what

they’re taking. Some will try anything if they think it might give them an edge. Unfortunately

many players taking supplements are less inclined to eat a balanced diet, and often choose pills

and potions instead of eating meals.

The Food and Drug Administration doesn’t control food supplements. Laws don’t exist to protect

the consumer. There’s no guarantee that what’s on the label is actually in the bottle.

Dr. Bob Goldman, in his book, Death In The Locker Room, refers to a questionnaire he

administered to a group of Olympic athletes. One of the questions asked was, “Would you be

willing to take a pill that would eventually kill you, if it guaranteed you would win a gold

medal?” More than fifty percent of the athletes responded, “Yes.”

In real life we don’t know if any of those Olympians would have actually sacrificed their life for

a gold medal. It is an indication, however, of how strong the will of an athlete is to succeed. The

vulnerability of an NFL player is easily exposed. Some are willing to try anything to make the

team, play well, and extend their career.

Nancy Clark, M.S., R.D., author and eminently qualified nutrition expert states, “People who

take mega-doses of vitamins and minerals should consider that the practice is similar to pumping

your body full of chemicals. It may create imbalances that interfere with optimal health.”

Clark states, “A diet with 1500 calories a day from appropriate foods can satisfy the RDA in

most categories.” She adds, “Athletes who take in 2,000 to 4,000 calories daily increase their

chances greatly of getting the proper nutrient amounts. They are also getting things in food, like

fiber and other health protective compounds that supplements don’t provide.” The RDAs

You don’t have to visit the mall to find health food. The best health food you can buy is in your

neighborhood grocery store. The prices are cheaper and the quality of the food is superior to

supplements. There’s nothing your body needs that can’t be purchased in a grocery store.

Our government established an organization in 1943 to set nutrition standards. Its standards are

called the Recommended Dietary Allowances (RDAs). The organization is called the Food and

Nutrition Board (FNB) of the National Research Council, a subdivision of the National Academy of

Sciences. The FNB is a panel of experts that provide the guidelines used to ensure proper nutrition.

The sole responsibility of the FNB is to tell the American public what nutrients are needed to lead a

healthy life. Those needs don’t include supplements.

The RDA’s exceed the needs of most people, including athletes. Don’t worry if your daily intake

fluctuates, it will balance out weekly and yearly, unless you abstain from a food group.

The Basic Six There are six basic nutrients in the foods you eat. A balanced daily diet will provide you with

more than enough of these essential nutrients. Look no further than the grocery store to find all

six:

1. Carbohydrates

2. Fats

3. Proteins

4. Vitamins

5. Minerals

6. Water

Carbohydrates

Carbohydrates are your best source of energy. The body can break carbohydrates down into a

usable source of energy rapidly. It is the best health food you can eat. It is the jet fuel of food.

Sixty percent of your daily caloric intake should come in the form of carbohydrates. Good

sources of carbohydrates include bread, grains, cereals, pastas, fruits, and vegetables. 60% of

your daily caloric intake should come in the form of carbohydrates.

Fats

Fat is a poor source of energy. It takes the body a long time to break it down into a usable fuel. If

the body cannot break it down to a usable source of energy it stores it as fat in the body. There

are two types of fat, saturated and unsaturated. Saturated fats include animal fats which is

damaging when too much is consumed. Other common sources of saturated fat include butter,

margarine, cream, salad dressings, cheese, shortening, whole milk, fried foods, chocolate, and

many pastries. Unsaturated fats are less harmful. Examples include corn oil, olive oil and peanut

oil.

The additional fat serves no value except to insulate the body and make it more buoyant. Unless

you plan on swimming a long distance in cold water, there’s no advantage to adding any excess

fat to your body.

Only 25% of your daily caloric intake should come in the form of fat.

Protein

Protein is primarily used to rebuild and repair muscle. It is broken down into amino acids for the

muscles and other tissues to use. It is a poor source of energy. Most people consume far more

protein than they need. Excess protein is converted to fat and stored in the body, or excreted in

your waste products.

Good sources of protein include dairy products, lean meats, fish, and chicken. Protein pills and

powders (including amino acids) are a waste of money. Amino acids became the “super

potion” of the 1990’s. However, the literature states that the body can obtain all essential amino

acids from a balanced diet.

Additional protein supplementation is both expensive and unnecessary. Covert Bailey, a fitness

expert, states, “A growing body of evidence indicates that consuming too much protein is not

only foolish; it can be harmful.”

The Federal Trade Commission (FTC) in Washington, D.C., published a report entitled “Protein

for Athletes.” In this report the FTC states that athletes don’t need any more protein than the

suggested RDA. People selling supplements tell athletes otherwise.

The report says, “...many protein supplement manufacturers use such misconceptions to promote

their powders, tablets, or liquids to athletes -- a group that is particularly susceptible to health

and body building claims. Athletes have bought the claims and the supplements. Now the FTC

staff says the supplements are generally unnecessary and, in some instances, cause decreased

muscle efficiency and performance.”

Instead of wasting money on supplements, you should use that money to purchase lean meats,

fish, and chicken. The FTC states, “Protein supplements are more costly per ounce than protein

in food form.” The FTC report adds, “...supplements are, in general, of a lower quality protein.”

There are no secret potions. There are no magic foods. Eat a balanced diet and you’ll consume

more than enough protein. The March 1988 issue of The Physician and Sports Medicine

magazine published an article titled, Amino Acid Supplements: Beneficial or Risky? In the

article the authors state, “Athletes who consume adequate calories generally obtain sufficient

protein and amino acids.” They add, “Clearly, amino acid supplementation for athletes is a

confusing topic--rife with anecdotal evidence. For most athletes, amino acid supplements are just

expensive-and unneeded-protein supplements.”

Most Americans (including athletes) consume far more protein than they need. Only 15% of

your daily caloric intake should come from protein. You don’t need more protein you need more

carbohydrates.

Vitamins

Vitamins are chemicals that sustain life. They serve as metabolic catalysts that regulate all

chemical reactions in the body. People often take vitamins to give them more energy. Vitamins

do not provide energy. Food provides you with energy...not vitamins.

A balanced diet will provide more than the minimum daily requirements. If you’re concerned,

take no more than a multiple vitamin. Mega dosing any vitamin is unnecessary and potentially

harmful.

In their book, Vitamins & Health Foods: The Great American Hustle, Victor Herbert, M.D., and

Stephen Barrett M.D., state, “The RDA (Recommended Daily Allowance) for each vitamin and

mineral is usually set by noting the entire range of normal human needs, selecting the number at

the high end of that range, and adding a “safety factor” to allow for “reserve” body stores

without risking toxicity from overdose.” They add, “For example, the range of normal adult need

for vitamin C is 5 -10 mg per day. In setting the RDA at 60 mg, a 50 mg “safety factor” is added

so that the body will store 1,500 mg of vitamin C, enough to last 5 months if you ate no vitamin

C at all.”

Few athletes in our country are deficient in any nutrient. If they are deficient a better selection of

foods is the answer, not pills and powders. Dr. Fred Stare, M.D., and Virginia Aronson, R.D., are

authors of the book, Dear Dr. Stare: What Should I Eat? In their book they state, “Despite claims

to the contrary by food faddists, there is no reason for anyone who eats a well-balanced diet to

take vitamin supplements unless they are recommended by a competent physician for the

treatment of a specific problem. Unfortunately, many people have been influenced by vitamin

mythology to think otherwise.”

Dr. Stare adds, “Ingestion of vitamins and/or minerals in excess of the RDA will be of no benefit

to ordinary individuals regardless of activity. Active men and women do not need a specially

formulated vitamin and/or mineral product, or for that matter, any kind of nutritional

supplement.”

Minerals

Dr. Charles Marshall defines minerals as inorganic compounds (usually salts and oxides). The

Food and Nutrition Board considers 16 minerals essential for humans.

Minerals form structures in the body. Bones, for example, are formed with the help of calcium.

Minerals also regulate body processes. For example, the iron in red blood cells transports

oxygen. A balanced diet provides you with all the minerals you need.

Water

The body is predominantly composed of water. All systems in the body are dependent upon

water. Premature fatigue during a game and poor recovery can be the result of not drinking

enough water each day. Most athletes live in an under-hydrated state, which significantly

decreases the efficiency of all systems in the body.

Dr. Pat Mann, former nutrition consultant for the Washington Capitals Hockey Team, states,

“There is no fountain of youth, no magic pill or potion to enhance performance. But there is

water.” She adds, “...few things cripple athletes faster than dehydration.”

You don’t need to be in an exhausted state to negatively impact your performance. Dr. Mann

states, “A one to two percent drop in body weight due to water loss can cause a 15% decrease in

performance.”

Athletes simply don’t drink enough water. They contribute to the problem by consuming

diuretics such as alcohol, coffee, tea, and caffeinated sodas. Athletes perspire profusely every

day. You lose additional water simply by breathing. Under normal circumstances, we lose 2 to 3

liters of water a day. This water must be replaced. You should consume at least two extra quarts

(eight 8 ounce glasses) of water every day above and beyond what you sweat to remain properly

hydrated.

Water Tips For Football Players.

How do you know if your water intake is adequate? A rule of thumb you can use is the color

of your urine. It should be almost clear in color. If it is bright yellow you’re not drinking enough

water. Another rule of thumb is to replace each pound of weight lost with a pint of water. A pint

of water weighs approximately one pound.

When the body gets hot it perspires in an attempt to cool the blood down. About 50% of your

body heat is lost through your head. During hot weather, you should remove your helmet

whenever possible (TV time-outs, measuring for a first down). Expose your skin as much as

possible (pull your socks down when you’re off the field, remove your pads at half-time, replace

sweat drenched clothing, don’t wear a bandanna).

Thirst is not a reliable indicator of proper hydration; those who work out tend to replace only

about two-thirds of the water they’ve lost during exercise.

Players prone to cramping should use extra salt during periods of abnormal sweating. At their

testing laboratory in Chicago, Gatorade researchers have discovered that we lose sodium in

significantly greater amounts than other minerals. Salty snacks (pretzels) and additional table salt

are recommended during periods of high heat and humidity.

You also need to drink during cold weather. Often the urge to drink when you’re cold is

suppressed, but proper hydration is still critical.

Alcohol In Athletes

A great way to reduce the positive effects of your hard work is to consume alcohol. The

negative affects are staggering how your training is affected by alcohol. 61% of college players

have admitted that their performance has been negatively affected by alcohol and 75% of

captains admit to the use of alcohol. What type of precedence are we going to set as a teammate,

upperclassman or leader?

Athletes, especially football players put themselves in high risk situations on the field everyday.

Not every person on the planet can strap shoulders pads on and run at full speed into someone for

3 straight hours. Unfortunately, these “high risk” behaviors are carried over off the field. Do not

let the social and popularity issues affect your training. Do not be the teammate to consume

alcohol because, “everyone else is” or “you don’t want to be left out” or “it helps me fit in.” Be

the teammate to lead with a positive example against alcohol, stating how your training and the

team is more important than one night. There is more of a chance you will drink or smoke weed

because you are hanging out with people who are drinking and smoking weed, FAMILIARITY

+ ACCESS = USE!

The #1 cause of deaths and accidents in 14-24 year olds is alcohol. This includes DUI’s

(vehicular manslaughter), underage arrests and drunken disorder. Remember, 14-24 years are

the most dangerous ten years of the entire lifespan. We lose more people to fatal accidents

during this time than during all other ages combined. DO NOT DRINK AND DRIVE,

remember you are not only putting yourself at risk but every other person on the road and in your

car!

THERE ARE NO POSITIVE EFFECTS FROM ALCOHOL, socially, health-wise, athletically,

community-wise or family-wise. Alcohol is a METABOLIC POISON that crosses all barriers

and negatively affects all systems of the human physiology simultaneously. Tests ran by the

Olympic Drug Committee show that alcohol will slow your agility, drop your HGH production

by 70% (HGH repairs muscle fibers). Sleep is the key to muscle recovery and when you fall

asleep intoxicated you do not REM sleep. REM sleep is when your body recovers your muscles

from the tear down of workout. You’re explosive power is reduced by alcohol along with your

hand and eye coordination, accuracy skills and it slows your reflexes. Alcohol actually slows

down the speed of your brain for 12 hours. Your bodies blood glucose decreases because your

body is too busy the next day fighting the alcohol in you. In men, your testosterone levels drop

to female like levels, this can happen up to 96 hours after heavy drinking. Alcohols diuretic

effect diminishes water soluble vitamins required for hormone catalytic/conversion actions and it

greatly increases the release of Cortisol (the stress hormone).

Olympic studies have shown that the best athletes in the world have 11.4% less productions due

to alcohol while college athletes produce 15.2% less. 75 football players were tested a major

university. They were asked to run 10 40’s, take a 3 minute rest then time 10 more 40’s. The

average time was around a 5.377 while the last 40 time was 6.100. Two weeks later the players

were taken out and given 10 beers in 4 hours and asked run the tests again the next day. The

average 40 time was 5.437 and the last 40 time averaged 6.500. The player’s production was

dropped by 6.2%. In a game of inches, every hundredth of a second counts!

Most people think that alcohol will only affect your body until your hang over is gone but this is

far from the truth. 1 alcoholic drink will negate 14 days of training and not only does it destroy

you athletically but it helps diminish your immune system. When do we play football? The fall.

When is flue season? The fall! You cannot perform to your highest potential when you are not

healthy.

To win football games, teams need to have talent. Players must be able to run fast, catch the

ball, be a great tackler, jump high, be agile and be strong benchers and squatters. The best teams

in the world have talent…but what separates the teams that have equal talent? What separates

those teams are the teams that do the things that TAKE NO TALENT. It does not take

talent to studying for an extra hour. It does not take talent to run that extra mile. It does not take

talent to stay in on a Friday night and say no to alcohol. It does not take talent to not smoke

marijuana. It doesn’t take talent to sit in the front row during class, take notes and participate. It

does not take talent to be on time. It does not take talent to follow team rules, to do community

service, to have a passion for the game of football. It does not take talent to be tough and say no!

What will you sacrifice now for success later? Alcohol will not affect Hiram College positively

in any way! Why would you do anything to hurt yourself, your training and the team? Do what

is right this summer and do not hurt the team. Remember, TALENT IS NEVER ENOUGH

and THE MOST PRIZED POSSESSION YOU HAVE THIS SUMMER IS YOUR TIME.

Do not waste your time, make the best of that time and come in ready to win games!

Hiram College Football 2010 Summer Manual

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Transcript of Hiram College Football 2010 Summer Manual