new ken fowler final project mcaa 585 dr. preuss

Concordia University IrvineMCAA 585

1-31-15Instructor: Dr. Tim Preuss

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Table of Contents

Introduction and Philosophy of Training.........................................................................................4

Performance Pyramid......................................................................................................................6

The Base of the Pyramid..............................................................................................................6

Character......................................................................................................................................7

Conditioning................................................................................................................................8

Ability..........................................................................................................................................9

Practice........................................................................................................................................9

Game............................................................................................................................................9

Performance...............................................................................................................................10

Annual Plan with Periodization.....................................................................................................11

Weekly Schedules for Each Period................................................................................................12

Off-Season Overview....................................................................................................................12

Off-Season Explosive Workout.................................................................................................13

Off-Season Strength...................................................................................................................15

Pre-Season Overview.....................................................................................................................17

Pre-season Explosion.................................................................................................................19

Pre-Season Strength...................................................................................................................22

In Season Overview.......................................................................................................................25

In Season Workout Program......................................................................................................27

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Speed Development Overview......................................................................................................28

Agility and Plyometric Drill Overview.........................................................................................29

Testing and Evaluating..................................................................................................................31

Goal Setting...................................................................................................................................34

Active / Dynamic Warm-up and Mobility Routine.......................................................................35

Warm-up for Speed / Agility Training......................................................................................36

Warm-up for Strength Training.................................................................................................37

Post work Flexibility Program...................................................................................................38

Hydration Plan...............................................................................................................................39

Nutrition Plan.................................................................................................................................40

Carbohydrates............................................................................................................................41

Proteins......................................................................................................................................43

Fats.............................................................................................................................................45

Meal Suggestions...........................................................................................................................47

Breakfast........................................................................................................................................47

Quick Meals...................................................................................................................................47

Lunch.........................................................................................................................................48

Snack..........................................................................................................................................49

Dinner........................................................................................................................................49

Weight Management......................................................................................................................51

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Maintain Weight........................................................................................................................51

Gain Weight...............................................................................................................................51

Lose Weight...............................................................................................................................52

Eating Around Competition...........................................................................................................52

Before Exercise..........................................................................................................................52

After Exercise/Game.................................................................................................................52

Pre-Event Eating........................................................................................................................53

Night Before..............................................................................................................................53

Day of the Event........................................................................................................................53

Appendix 1-1 Repetition Calculation Chart..................................................................................54

Appendix 2-Speed Diagrams.........................................................................................................57

Appendix 3-Bag Drills...................................................................................................................58

Appendix 4-Pro-Agility.................................................................................................................60

Appendix 5-Line Drills..................................................................................................................61

Appendix 6-Cone Drills.................................................................................................................63

Appendix 7-3 Cone Drill...............................................................................................................64

Appendix 8-Rolling Slalom...........................................................................................................64

Appendix 9-Player Evaluation Score Card....................................................................................65

Appendix 10-Grocery Store Shopping List...................................................................................66

References......................................................................................................................................67

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Introduction and Philosophy of Training

Nebraska strength and conditioning coaches Arthur & Bailey, state, “We must

remember that technique is the medium that expresses strength. If you compare two athletes

who have equal technical skills and abilities, the stronger one is going to win” (1998 p. vii). The

training regimen at Northeast High School has long incorporated a strength and conditioning

training, but the incorporation of speed and explosiveness have become the new standard along

with strength and conditioning. “You are what you train to be. If you train to be slow, you will

be slow. If you train to be explosive, you will be explosive.” (Gambetta, 2007, p. 6) The

football coaching staff at Northeast High School firmly believes that a team working as hard as

they can in the weight room, on the track or turf, in the classroom and in the area of personal

nutrition will breed confident, successful student-athletes. Just like Heisman Trophy winning

Herschel Walker said, “If you train hard, you’ll not only be hard, you’ll be hard to beat.” (Wood,

R. 2008, para. 11)

The mission statement of the Northeast High School Football Program states, “The

Northeast High School Football Team, is focused on developing the mind, body and soul of our

players through our positive reinforcement as coaches and classroom expectations, player

performance and effort on the field, and through the support of our players’ belief in faith

whether it is religious faith or faith of team/family/friendships.” The coaching staff knows that

the dedication, accountability and intensity that they expect from their players participating in the

training program will positively impact the mission of the coaching staff; furthermore, training at

a high intense level will allow for an outlet for all of the pressures that our players experience on

a daily basis. Arnold Schwarzenegger is quoted as saying, “Training gives us an outlet for

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suppressed energies created by stress and thus tones the spirit just as exercise conditions the

body” (McCombs, C. 2013, para 29). In addition to the mission statement, the Northeast High

School Football vision statement is as follows, “The vision of the Northeast High School

Football Team is to foster an environment where young men feel needed, respected, and loved

for their contributions to the team and they become successful and caring men whom are

productive citizens and act with integrity in our society as workers and fathers.” Training,

working hard, socializing, encouraging one another, seeing results and spotting one another are a

few of the examples of how the strength, speed and conditioning program at Northeast High

School will support our vision statement. The Northeast High School Football Program has

always been a program built on hard work and dedication that the players have learned from their

parents and the Pasadena, MD community. This manual was put together with the belief that a

well thought out training program based on hard work in the physical portion in conjunction with

a simplified, but detailed nutrition plan will lead to improved success on the football field and in

the classroom. When the players show up to workouts with the 3 P’s in mind (Present, Prepared,

Participation), the positive changes will happen in our players, on the team, in the classroom, on

the field and in their homes because a fit and confident young man is a pleasure to be around.

The philosophy of the Northeast High School coaching staff revolves around three words:

dedicating, caring and intensity. Northeast football players should dedicate themselves and their

time to becoming the strongest, fastest and healthiest player possible. By dedicating themselves

in this way, the player will prove that they care about their teammates and earn the respect and

appreciation of them as well. Intensity is just that … players are intense in how they dedicate

themselves to the training and their team, as well as intensely caring for one another because that

will be the guy they rely on in the hardest moments of training, playing and later in life. Players

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that follow the Strength, Speed, Conditioning and Nutrition Manual will put themselves above

their competitors and also be a visual leader that the coaching staff can point to and rely on in

times of need.

Performance Pyramid

The Base of the Pyramid

The Northeast High School Football pyramid encompasses three main terms of

Dedication, Caring and Intensity, which support and have a place on each level of the pyramid.

A DEDICATED Northeast Football Player will build and own his character, work on all aspects

of preparing his body, work to and improve his ability, come prepared and participate at practice,

fulfill their role in the game and this dedication is a large part of “Playing like an Eagle.” A

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CARING Northeast Football player will know that their character will rub off on the one’s they

love, conditioning with great effort cares for the team, increased ability cares for their self-

confidence, practicing for perfection prepares their place on the team, performing their role

supports the team and “Playing like an Eagle” is caring for the Eagles around you. Every Eagle

should have INTENSITY in everything they partake in from football to life and the term

INTENSITY for us is interchangeable with the term PASSION. Intensity is integral to every

block and step on every Eagle’s path to “Playing like an Eagle.”

The Pyramid itself is a near replica of the University of Nebraska

Football Program’s Performance pyramid, containing the six levels of

Character, Conditioning, Ability, Practice, Game and Performance. (Arthur,M.

& Bailey, B. 1998, p. 2) Northeast’s pyramid does vary in respect to the

number of terms and terms contained in the pyramid, which our program

feel is crucial to “Playing like an Eagle.” Notice that the two corner stones on

the base of our pyramid focus on Respect and Faith that our program feels

are what you need to possess before you can start your journey to the top

level of “Playing like an Eagle.”

Character

Character is what a program needs to be based off of, assessed and

taught before anything else because playing and preparing for football does

not correlate to having character, but character just like lifting techniques,

plays and film study needs to be learned, taught and modeled for our

athletes. Respect and Faith surround the terms Accountable, Integrity,

Supportive and Empathy. A young man with Respect will be a player and

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teammate that will be Accountable to the rest of his team, family and

coaches, which leads to being a man of Integrity who takes ownership of his

moral values and honesty. Faith is something we support, but we cannot

force nor do we force faith on our players, but we sum it up like this, “Faith

and belief can be that of religion, but if you don’t believe in religion then

believe in the love of your family and friends and if that doesn’t work then

always believe in and have Faith in this program because this program will

always be here and we will always be here to love and care for you.” A man

of Faith should live through his faith and understand that Empathy will allow

better communication and understanding of others and the world around

them, which in turn has a direct effect on every brick in the pyramid.

Supportive is connected to Integrity and Empathy because it is important

that a young man understands his role on the team and his role as a Father

and Man in the world once he leaves us. A young man’s Character is

something they need to Own and understand that they are in control of it.

Conditioning

Conditioning is where a football player begins to affect his physical

abilities through his Nutrition, Lifting, Stretching, Running and Resting.

Nutrition and Resting are purposefully wrapped around Lifting, Stretching

and Running because a Northeast Football Player should realize that much of

his training and preparation occurs away from the school, weight room and

practice field. Northeast players need to ensure that they are preparing their

body with the proper hydration and nutrition for training and performing,

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while also maintaining a set sleep and wake up time after which they obtain

8 hours of sleep. Lifting, Stretching and Running should not just be done in

the presence of the coaches, but players should take the initiative to stretch,

maintenance lift and run on their own to ensure they stay in shape to live a

healthier more active life. Conditioning is what needs to be done and Eagles

need to realize that hard Work is needed in Football and in life to become

successful.

Ability

Ability relates to a player’s Strength, Endurance, Power, Agility and

Speed, which are built off of the previous level of conditioning. Football

players need to realize that these physical abilities can be changed like

many things in life-bad habits/behaviors. Knowing that some players have

more natural ability than others, players need to understand that hard work

and dedication can lead to more positive changes in ability just like life …

you get out of it what you put into it. Elite players and average players need

to be aware that Ability can be changed and every time they train, perform

or study that they can make positive Changes in their ability.

Practice

The Practice level is where players will develop their Mental,

Fundamental and Strategy as it relates to the sport of Football. Mental

training strategies of Imagery, Self-Talk, Intrinsic/Extrinsic motivation, Goal-

Setting, Confidence and Mental Toughness will be taught to the athletes of

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Northeast Football. Continuing with off the field/on the field practice, players

need to be taught and learn strategy through attentive chalk talks,

demonstrations and by studying game film of themselves and upcoming

opponents. The training of Fundamentals through drills and a games

approach will be carried out by players on the field with an emphasis on

Intensity, Effort and knowing their role in the scheme whether it be offense,

defense or special teams. Instilling the importance of Practice, players will

understand that this level of the pyramid is where they create the outcomes

of their future success.

Game

There are three terms related to the Game level of the pyramid and

they all relate with one another, so Role, Skill and Effort interweave with one

another and players should realize when they are in or out of the game they

should have expectations of themselves. Knowing your Role on game day

and in practice are not always easy for a player to deal with or accept, but

every player has a place and he needs to embrace his role as he is affecting

the outcome of the game. Every player on and off the field has a Skill to

contribute to the game, from making a block to making a tackle and to

encouraging and supporting your teammates through attentive viewing and

cheering during the game. Effort form the first play to the last play on or off

the field. Players need to realize that the Game is where they bring every

brick from their journey.

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Performance

The apex of the pyramid is Performance where every aspect from the

pyramid is displayed. “Playing like an Eagle,” is where Northeast players

display their dedication for the program, caring for their self/one another and

the intensity that goes into creating the player and young man they have

become. The Performance level is just that … publically displaying a young

man of character who has conditioned himself to change his abilities through

work and practice, which are ultimately brought out in a fun game that they

have prepared themselves for. Own It … Work It … Change It … Create It …

Bring It … Display It …do what you can to develop that “IT” factor that is

“Playing like an Eagle.”

Annual Plan with Periodization

Month Period PhaseJanuary Off-Season BaseFebruary Off-Season DevelopmentMarch Off-Season BaseApril Off-Season Development

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May Off-Season BaseJune Off-Season DevelopmentJuly Off-Season Peak

August Transition ContactSeptember In-Season Maintenance

October In-Season MaintenanceNovember In-Season MaintenanceDecember Transition Active Rest

Typically Lasts:Strength Training Speed/Agility

Strength Training Speed/Agility Strength Training Speed/Agility

Monday X X X X X XTuesday X X X XWednesdayThursday X X X XFriday X X X XSaturday XSunday

22 Weeks 10 Weeks 14 WeeksOff-Season Pre-Season In-Season

Exercise Menu

Explosive Complementary Basic Strength Specialty1 Hang Clean 1 Jump Squats 1 Goblet Squats 1 Glute-Ham Raise 13 Four Way Wrestling

Neck Bridges2 Rack Clean 2 Double Leg Split Lift with Clean 2 Front Squats 2 Leg Curls 14 Seated Row with

Forearm rotation3 Power Clean 3 Double Leg Split Lift with Snatch 3 Back Squat 3 Step Ups 15 Nose breakers

(lying triceps extension)4 Sumo Deadlift w/ High Row

4 Dumbbell Thrusters 4 Box Squat 4 Bench Press 16 Chainsaws(Single Arm Dumbbell Rows)

5 Push Press 5 Medicine Ball Plyo Push-Up 5 Overhead Squat 5 Incline Bench Press 17 Bent over Rows

6 Clean Shrug 6 Plyo Push-Up with clap 6 Barbell Deadlift 6 Close Grip Bench 18 Bicycle Crunches

Medicine Ball 7 Hex Bar Deadlift 7 Arnold Press 19 Russian Twists

7 Chops (Straight, Alternate, Side) 8 Romanian Dead Lift

8 Lat Pulldown

8 Chest Passes (Double Arm, Single Arm, Side single arm, overhead toss)

9 Straight Leg Deadlift

9 Bent Arm DB Pullover

9 Rotation (Forward Alternate, Same Hip, Side Toss, Hammer Over Shoulder Toss)

10 Single Leg Squat 10 FSB Raises (Front, Lateral, Posterior Deltoid)

11 Good Morning 11 Reverse Preacher Curls

12 Landmines 12 Four Way Neck Machine

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Weekly Schedules for Each Period

Off-Season Overview

The off-season program is based around having a four-day workout

week, where Explosive lifts will be performed on Monday and Thursday, while

Strength lifts will be performed on Tuesday and Friday. Wednesday will be a

rest day to allow for a full 48 hours of recovery, since Thursday’s workout will

be similar in movement and muscles to Monday’s workout. One Repetition

Maxes (1RM) will be performed on four exercises (Power Clean, Flat Bench

Press, Back Squat and Barbell Deadlift); moreover, for the remainder of the

lifts that require a percentage, the players will use a 1RM Calculation Chart

(Appendix 1) to find their approximate One Rep Max. The explosive lifting

day is aimed at performing multi-joint lifts to increase explosion with

additional complimentary and strength that focus on multiple joints in the

body where the players are offered a few options due to equipment

availability and space concerns. In addition to the various lifts, Monday and

Thursday will also be the Abdominal and Hamstring exercise day. The

reasoning for sets and weights for each exercise is based on creating power,

strength, size and endurance. Periodization is addressed in four week

increments and follows a hybrid of the recipe for developing power during

the Base phase for weeks one through four, as well as, using a weight

increase during the Development Phase for weeks five through seven based

off of Jim Wendler’s 5-3-1 Manual (2009, p. 27). The strength lifting day

14

largely revolves around Jim Wendler’s 5-3-1 Manual from the Base phase for

weeks one through four, which incorporate one warm-up set of 40% (Jim

Wendler, 2009, p. 30) for time constraints in the weight room and the

Development Phase increases for weeks five through seven. For the

complimentary, strength and specialty lifts; Tuesday will be more of a Pull

exercise day where Friday will be more of a Push exercise day; furthermore,

Tuesday and Friday’s workouts will also address strengthening the core and

neck. During week 4, the players are offered the opportunity to incorporate

elastic bands and chains into their workout since this is a lighter workout

day.

The football team will also alternate our Speed day and our Agility day as

well. This Off-season workout will allow the players’ ample time to master

the techniques of the lifts, so that they are better performed over the long

off season; furthermore, the increased time in the weight room will improve

the team chemistry, cohesion and confidence.

Off-Season Explosive Workout

Note Three Things1. If the exercise does not have sets and reps listed then you will use the set, rep and weight prescribed at the top of that day and fill in the percentage column accordingly with the weight you used (This will make Weeks 5- 7 Math Free). 2. The weight is to be calculated from a Predicted 1 Rep Max (1RM) on all lifts, but the Power Clean that will be tested for 1RM.3. During Weeks 5 thru 7 You will increase exercises by 5 pounds on the first and second set and 10 pounds on the third and fourth set. Week 5 will be based off of Week 1, Week 6 off of Week 2 and Week 7 off of Week 3

MondayBASE

WEEK 1 WEEK 2 WEEK 3 WEEK 44 x

4, 4, 3, 375%, 75%, 80%, 80%

4 x 4, 4, 3, 3

75%, 80%, 80%, 85% 4 x 4 80%, 80%,

85%, 85% 3 x 5 75%, 80%, 85%

Sumo Deadlift w/ High Row

15

Push Press

Hang Clean

Goblet Squats 3 x 4 3 x 4 3 x 5 4 x 4

Plyo Push up w/ Clap or Med Ball 3 x 4 3 x 4 3 x 5 4 x 4

Med Ball Chops (Straight, Alternate, Side)

3 x 6 each

3 x 6 each

3 x 6 each

3 x 8 each

Glute-Ham Raise / Good Morning 3 x 4 3 x 4 3 x 5 4 x 4

Double Leg Split Lift w/ Snatch 3 x 3 each leg

3 x 4 each leg

3 x 5 each leg

4 x 4 each leg

Jump Squats 2 x 12 2 x 12 2 x 12 2 x 15, 12

Bicycle Crunches 2 x 25 2 x 25 2 x 30 2 x 30

ThursdayBASE


4, 4, 3, 375%, 75%, 80%, 80%

4 x 4, 4, 3, 3

75%, 80%, 80%, 85% 4 x 4 80%, 80%,

85%, 85% 3 x 5 75%, 80%, 85%

Clean ShrugRack CleanPower CleanDumbbell Thrusters 3 x 4 3 x 4 3 x 5 4 x 4

Med Ball Chest Passes (2 Arm, 1 Arm, Side 1 Arm, Overhead)

3 x 4 each

3 x 4 each

3 x 5 each

4 x 4 each


3 x 6 each

3 x 6 each

3 x 6 each

3 x 8 each

Single Leg Squat / Step Ups 3 x 4 each

3 x 4 each

3 x 5 each

4 x 4 each

Double Leg Split Lift w/ Clean 3 x 3 each leg

3 x 4 each leg

3 x 5 each leg

4 x 4 each leg

Leg Curls / Straight Leg Deadlift 2 x 12 2 x 12 2 x 12 2 x 15, 12

Russian Twists with Med Balls

2 x 12 each side

2 x 12 each side

2 x 12 each side

2 x 15, 12 each side

MondayDEVELOPMENT


4, 4, 3, 3

Weight Adjust off of Week 1

4 x 4, 4, 3, 3


4 x 4Weight Adjust off of Week 3

3 x 3, 2, 1+

40%, 50%, 100%


Push Press

Hang Clean

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Goblet Squats 4 x 4 4 x 5 4 x 5 2 x 3



3 x 8 each

3 x 8 each 3 x 10 4 x 6



4 x 5 each leg

4 x 5 each leg

2 x 3 each leg

Jump Squats 2 x 15, 12 3 x 12 3 x 12

3 x 15, 12,

12


ThursdayDEVELOPMENT


4, 4, 3, 3


4 x 4, 4, 3, 3



3 x 3, 2, 1+

40%, 50%, 100%

Clean ShrugRack CleanPower CleanDumbbell Thrusters 4 x 4 4 x 5 4 x 5 2 x 3


4 x 4 each 4 x 5 each





Single Leg Squat / Step Ups 4 x 4 each 4 x 5 each



4 x 5 each leg

4 x 5 each leg

2 x 3 each leg

Leg Curls / Straight Leg Deadlift 2 x 15, 12 3 x 12 3 x 12 3 x

15, 12, 12

Russian Twists with Med Balls2 x

15, 12 each side

3 x 12 each side

3 x 12 each side

3 x 15, 12, 12 each side

Off-Season Strength

Note Four Things1. If the exercise does not have sets and reps listed then you will use the set, rep and weight prescribed at the top of that day and fill in the percentage column accordingly with the weight you used (This will make Weeks 5- 7 Math Free). 2. The weight is to be calculated from 90% of your Max. For Example, my Bench Max is 200, so 200 x .9 (90%)=180, so all of my percentages to be worked out with will be multiplied by 180 NOT 2003. During Weeks 5 thru 7 You will increase upper body exercises by 5 pounds for upper body exercises for each set and increase lower body exercises by 5 pounds on the first and second set and 10 pounds on the third and fourth set. Week 5 will be based off of Week 1, Week 6 off of Week 2 and Week 7 off of Week 34. During Week 4 You have the option to use Bands or Chains in conjunction with exercises since this is a light week.

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REMEMBER that 1 set of chains is like adding a 25 lbs. plate, so make sure to account for this when determining weight. DO NOT use bands for Overhead Squats

TuesdayBASE

WEEK 1 WEEK 2 WEEK 3 WEEK 4

4 x 5, 5, 5, 5+

40%, 65%, 75%, 85%

4 x5, 3, 3, 3+

40%, 70%, 80%, 90%

4 x 5, 5, 3,1+

40%, 75%, 85%, 95%

4 x 5, 5, 5, 5

40%, 40%, 50%, 60%

Box Squat Optional Chains / Bands

Front Squat Optional Chains / Bands

Hex Bar Deadlift / Romanian Deadlift Optional Chains / Bands

Bench Press Optional Chains / Bands

Close-Grip Bench Optional Chains / Bands

Chainsaws / Bent-Over Rows 3 x 5 3 x 6 4 x 4 4 x 4Reverse Preacher Curls 3 x 5 3 x 6 4 x 4 4 x 4Lat Pulldown /Bent Arm DB Pullover 3 x 10, 8, 6 3 x 10, 8, 6 3 x 10, 10,8 3 x 10, 10, 8

Landmines 3 x 10, 8, 6 each side

3 x 10, 8, 6 each side

3 x 10,10, 8 each side 3 x 10, 10, 8 each side

4-way Neck Machine / 4 way Wrestling Neck Bridge

3 x 6 each 3 x 6 each 3 x 6 each 3 x 8 each

FridayBASE

WEEK 1 WEEK 2 WEEK 3 WEEK 4

4 x 5, 5, 5, 5+

40%, 65%, 75%, 85%

4 x 5, 3, 3, 3+

40%, 70%, 80%, 90%

4 x 5, 5, 3, 1+

40%, 75%, 85%, 95%

4 x 5, 5, 5, 5

40%, 40%, 50%, 60%

Back Squat Optional Chains / Bands

Overhead Squat Optional Chains

Barbell Deadlift Optional Chains / Bands

Incline Press Optional Chains / Bands

FSB Raises (3 Way Deltoid Raise)

3 x 10, 8, 6

3 x 10, 8, 6

3 x 10, 10, 8 3 x 10, 10, 8

Lat Pulldown /Bent Arm DB Pullover

3 x 10, 8, 6

3 x 10, 8, 6

3 x 10, 10, 8 3 x 10, 10, 8

Seated Row with Forearm Rotation 3 x 5 3 x 6 4 x 4 4 x 4

Nose breakers / Arnold Press 3 x 5 3 x 6 4 x 4 4 x 4Med Ball Rotation (Forward Alternate, Same Hip, Hammer Toss) 3 x 6 each 3 x 6 each 3 x 6 each 3 x 8 each


3 x 6 each 3 x 6 each 3 x 6 each 3 x 8 each

TuesdayDEVELOPMENT


5, 5, 5, 5+


4 x 5, 3, 3,

3+


4 x 5, 5, 3,

1+


3 x 5, 3, 1+

40%, 50%, 100%

Box Squat

Front Squat

18

Hex Bar Deadlift / Romanian Deadlift

Bench Press

Close-Grip Bench

Chainsaws / Bent-Over Rows 4 x 5 4 x 5 5 x 5 5 x 5

Reverse Preacher Curls 4 x 5 4 x 5 5 x 5 5 x 5

Lat Pulldown /Bent Arm DB Pullover 3 x 12, 10, 8

3 x 12, 10, 8

3 x 12, 12, 8

3 x 12, 12, 12

Landmines3 x

12, 10, 8 each side

3 x 12, 10, 8

each side

3 x 12, 12, 8

each side

3 x 12, 12, 12 each side


3 x 8 each

3 x 8 each


FridayDEVELOPMENT


5, 5, 5, 5+


4 x 5, 3, 3,

3+


4 x 5, 5, 3,

1+


3 x 5, 3, 1+

40%, 50%, 100%

Back Squat

Overhead Squat

Barbell Deadlift

Incline Press

FSB Raises (3 Way Deltoid Raise) 3 x 12, 10, 8

3 x 12, 10, 8

3 x 12, 12, 8

3 x 12, 12, 12

Lat Pulldown /Bent Arm DB Pullover 3 x 12, 10, 8

3 x 12, 10, 8

3 x 12, 12, 8

3 x 12, 12, 12


Nose breakers / Arnold Press 4 x 5 4 x 5 5 x 5 5 x 5Med Ball Rotation (Forward Alternate, Same Hip, Hammer Toss)

3 x 8 each

3 x 8 each



3 x 8 each

3 x 8 each


Pre-Season Overview

Nearly mirroring the off-season program, the pre-season program

follows much of the same exercises and layout, but periodization is different

due to the Peak phase of the pre-season training program and a decrease in

the amount of exercises as we go later in the program to accommodate

19

more speed and agility training. The pre-season program is based around

having a four-day workout week, where Explosive lifts will be performed on

Monday and Thursday, while Strength lifts will be performed on Tuesday and

Friday. Wednesday will be a rest day to allow for a full 48 hours of recovery,

since Thursday’s workout will be similar in movement and muscles to

Monday’s workout. One Repetition Maxes (1RM) will be performed on four

exercises (Power Clean, Flat Bench Press, Back Squat and Barbell Deadlift);

moreover, for the remainder of the lifts that require a percentage, the

players will use a 1RM Calculation Chart (Appendix 1) to find their

approximate One Rep Max. The explosive lifting day is aimed at performing

multi-joint lifts to increase explosion with additional complimentary and

strength that focus on multiple joints in the body where the players are

offered a few options due to equipment availability and space concerns. In

addition to the various lifts, Monday and Thursday will also be the Abdominal

and Hamstring exercise day. The reasoning for sets and weights for each

exercise is based on creating power, strength, size and endurance.

Periodization is addressed by following a hybrid of the recipe for developing

power during the Base phase for weeks one through four, as well as, using a

weight increase during the Development Phase for weeks five through seven

based off of JimWendler’s 5-3-1 Manual (2009, p. 27) where there is also a

reduction in in the amount of exercises in week seven; furthermore, using a

repeat of weeks six and seven’s workout in weeks eight and nine with a

reduciton in the amount of exercises during the Peak phase in preparation

20

for Max pre-season testing in week ten address periodization in the Peak

phase. The strength lifting day largely revolves around Jim Wendler’s 5-3-1

Manual from the Base phase for weeks one through four, which incorporate

one warm-up set of 40% (Jim Wendler, 2009, p. 30) for time constraints in

the weight room and the Development Phase increases for weeks five

through seven where there is also a reduction in the amount of exercises in

week seven to accommodate increased speed and agility work. For the

complimentary, strength and specialty lifts; Tuesday will be more of a Pull

exercise day where Friday will be more of a Push exercise day; furthermore,

Tuesday and Friday’s workouts will also address strengthening the core and

neck. During week 4, the players are offered the opportunity to incorporate

elastic bands and chains into their workout since this is a lighter workout

day. This workout displays the reduction in the amount of single joint

exercises that will be done due to the increase in the speed/agility work that

will be done during the program to increase speed and endurance. In

addition to the workout, there will also be a reduction in the amount of

strength training overall as the team moves closer to the start of the season.

Pre-season Explosion

Note Three Things1. If the exercise does not have sets and reps listed then you will use the set, rep and weight prescribed at the top of that day and fill in the percentage column accordingly with the weight you used (This will make Weeks 5- 9 Math Free). 2. The weight is to be calculated from a Predicted 1 Rep Max (1RM) on all lifts, but the Power Clean that will be tested for 1RM.3. During Weeks 5 thru 9 You will increase exercises by 5 pounds on the first and second set and 10 pounds on the third and fourth set. Week 5 will be based off of Week 1, Week 6 off of Week 2, Week 7 off of Week 3, Week 8 off of Week 2, and Week 9 off of Week 3

Monday WEEK 1 WEEK 2 WEEK 3 WEEK 4

21

BASE 4 x 4, 4, 3, 3

75%, 75%, 80%, 80%

4 x 4, 4, 3, 3

75%, 80%, 80%, 85% 4 x 4 80%, 80%,

85%, 85% 3 x 5 75%, 80%, 85%

Sumo Deadlift w/ High RowPush PressHang CleanGoblet Squats 3 x 4 3 x 4 3 x 5 4 x 4



3 x 6 each

3 x 6 each

3 x 6 each

3 x 8 each



3 x 4 each leg

3 x 5 each leg

4 x 4 each leg

Jump Squats 2 x 12 2 x 12 2 x 12 2 x 15, 12


ThursdayBASE


4, 4, 3, 375%, 75%, 80%, 80%

4 x 4, 4, 3, 3

75%, 80%, 80%, 85% 4 x 4 80%, 80%,

85%, 85% 3 x 5 75%, 80%, 85%

Clean ShrugRack Clean

Power Clean

Dumbbell Thrusters 3 x 4 3 x 4 3 x 5 4 x 4


3 x 4 each

3 x 4 each

3 x 5 each

4 x 4 each


3 x 6 each

3 x 6 each

3 x 6 each

3 x 8 each


3 x 4 each

3 x 5 each

4 x 4 each


3 x 4 each leg

3 x 5 each leg

4 x 4 each leg

Leg Curls / Straight Leg Deadlift 2 x 12 2 x 12 2 x 12 2 x 15, 12


2 x 12 each side

2 x 12 each side

2 x 12 each side


MondayDEVELOPMENT

WEEK 5 WEEK 6 WEEK 74 x

4, 4, 3, 3


4 x 4, 4, 3, 3




Push Press

Hang Clean

Goblet Squats 4 x 4 4 x 5 4 x 5

Plyo Push up w/ Clap or Med Ball 4 x 4 4 x 5 4 x 5

Med Ball Chops (Straight, 3 x 8 3 x 8

22

Alternate, Side) each each

Glute-Ham Raise / Good Morning 4 x 4 4 x 5 4 x 5


4 x 5 each leg

Jump Squats 2 x 15, 12 3 x 12

Bicycle Crunches 2 x 35 2 x 35 3 x 30

ThursdayDEVELOPMENT


4, 4, 3, 3


4 x 4, 4, 3, 3



Clean Shrug

Rack Clean

Power Clean

Dumbbell Thrusters 4 x 4 4 x 5 4 x 5


4 x 4 each

4 x 5 each

4 x 5 each


3 x 8 each

3 x 8 each


4 x 5 each

4 x 5 each


4 x 5 each leg

Leg Curls / Straight Leg Deadlift 2 x 15, 12 3 x 12



3 x 12 each side

3 x 12 each side

MondayPEAK


4, 4, 3, 3



3 x 3, 2, 1+

40%, 50%, 100%

Sumo Deadlift w/ High RowPush PressHang CleanGoblet Squats 5 x 5 5 x 5 2 x 3

Plyo Push up w/ Clap or Med Ball 5 x 5 5 x 5 2 x 3

Med Ball Chops (Straight, Alternate, Side)Glute-Ham Raise / Good Morning 5 x 5 5 x 5

Double Leg Split Lift w/ Snatch

23

Jump SquatsBicycle Crunches 3 x 30 3 x 35 3 x 35

ThursdayPEAK


3, 2, 1+40%, 50%,

100%3 x

3, 2, 1+40%, 50%,

100%Clean ShrugRack Clean

Power CleanTesting

for Grade

9th-55 10th-115 11th-135 12th-185

Dumbbell Thrusters 5 x 5 5 x 5 2 x 3


5 x 5 each

5 x 5 each

2 x 3 each

Med Ball Chops (Straight, Alternate, Side)Single Leg Squat / Step Ups 5 x 5

each5 x 5 each

Double Leg Split Lift w/ CleanLeg Curls / Straight Leg Deadlift


3 x 15, 12, 12 each

side

3 x 15 each side

3 x 15 each side

Pre-Season Strength

Note Four Things1. If the exercise does not have sets and reps listed then you will use the set, rep and weight prescribed at the top of that day and fill in the percentage column accordingly with the weight you used (This will make Weeks 5- 7 Math Free). 2. The weight is to be calculated from 90% of your Max. For Example, my Bench Max is 200, so 200 x .9 (90%)=180, so all of my percentages to be worked out with will be multiplied by 180 NOT 2003. During Weeks 5 thru 9 You will increase upper body exercises by 5 pounds for upper body exercises for each set and increase lower body exercises by 5 pounds on the first and second set and 10 pounds on the third and fourth set. Week 5 will be based off of Week 1, Week 6 off of Week 2, Week 7 off of Week 3 and week 9 will be based off of new max the week before.4. During Week 4 You have the option to use Bands or Chains in conjunction with exercises since this is a light week. REMEMBER that 1 set of chains is like adding a 25 lbs. plate, so make sure to account for this when determining weight. DO NOT use bands for Overhead Squats

TuesdayBASE


5, 5, 5, 5+

40%, 65%, 75%, 85%

4 x 5, 3, 3,

3+

40%, 70%, 80%, 90%

4 x 5, 5, 3,

1+

40%, 75%, 85%, 95%

4 x 5, 5, 5, 5

40%, 40%, 50%, 60%

24

Box SquatOptional Chains / Bands

Front SquatOptional Chains / Bands

Hex Bar Deadlift / Romanian Deadlift

Optional Chains / Bands

Bench PressOptional Chains / Bands

Close-Grip BenchOptional Chains / Bands

Chainsaws / Bent-Over Rows 3 x 5 3 x 6 4 x 4 4 x 4

Reverse Preacher Curls / Reverse Standing 2 Arm Curls 3 x 5 3 x 6 4 x 4 4 x 4


3 x 10, 8, 6

3 x 10, 8, 6

3 x 10, 10, 8

3 x 10, 10, 8

Landmines3 x

10, 8, 6 each side

3 x 10, 8, 6

each side

3 x 10, 10, 8

each side

3 x 10, 10, 8 each side

4-way Neck Machine /4 way Wrestling Neck Bridge

3 x 6 each

3 x 6 each


FridayBASE


5, 5, 5, 5+

40%, 65%, 75%, 85%

4 x 5, 3, 3,

3+

40%, 70%, 80%, 90%

4 x 5, 5, 3,

1+

40%, 75%, 85%, 95%

4 x 5, 5, 5, 5

40%, 40%, 50%, 60%

Back SquatOptional Chains / Bands

Overhead Squat Optional Chains

Barbell DeadliftOptional Chains / Bands

Incline PressOptional Chains / Bands

FSB Raises (3 Way Deltoid Raise) 3 x 10, 8, 6

3 x 10, 8, 6

3 x 10, 10, 8

3 x 10, 10, 8


3 x 10, 8, 6

3 x 10, 8, 6

3 x 10, 10, 8

3 x 10, 10, 8


Nose breakers / Arnold Press 3 x 5 3 x 6 4 x 4 4 x 4

Med Ball Rotation (Forward Alternate, 3 x 6 3 x 6 3 x 6 3 x 8 each

25

Same Hip, Hammer Toss) each each each4-way Neck Machine / 4 way Wrestling Neck Bridge

3 x 6 each

3 x 6 each


Tuesday

DEVELOPMENT

WEEK 5 WEEK 6 WEEK 7

4 x

5, 5, 5, 5+

Weight Adjust

off of Week 1

4 x

5, 3, 3, 3+

Weight Adjust

off of Week 2

4 x

5, 5, 3,1+

Weight Adjust off of

Week 3

Box SquatFront SquatHex Bar Deadlift / Romanian Deadlift

Bench PressClose-Grip BenchChainsaws / Bent-Over Rows 4 x 5 4 x 5 5 x 5

Reverse Preacher Curls / Reverse Standing 2 Arm Curls 4 x5 4 x 5 5 x 5

Lat Pulldown /Bent Arm DB Pullover 3 x12, 10, 8

3 x 12, 10, 8

Landmines3 x

12, 10, 8 each side

3 x 12, 10, 8 each side

3 x 12, 12, 8each side


3 x 8 each 3 x 8 each 3 x 10 each

FridayDEVELOPMENT


4 x 5, 5, 5, 5+ Weight Adjust off of Week 1

4 x 5, 3, 3, 3+


4 x 5, 5, 3, 1+


Back SquatOverhead SquatBarbell DeadliftIncline Press

FSB Raises (3 Way Deltoid Raise) 3 x 12, 10, 8 3 x 12, 10, 8

3 x 12, 12, 8

Lat Pulldown /Bent Arm DB Pullover 3 x 12, 10, 8 3 x 12, 10, 8

Seated Row with Forearm Rotation 4 x 5 4 x 5

Nose breakers / Arnold Press 4 x 5 4 x 5Med Ball Rotation (Forward Alternate, Same Hip, Hammer Toss) 3 x 8 each 3 x 8 each 3 x 10 each

26



Tuesday

PEAK


3 x

5, 3, 1+

40%, 50%,

100%

4 x

5, 5, 5, 5

40%, 40%,

50%, 60%

Box SquatFront SquatHex Bar Deadlift / Romanian Deadlift

Bench Press Testing for Grade

9th-115 10th-135 11th-155 12th-185

Close-Grip BenchChainsaws / Bent-Over Rows 5 x 5 5 x 6 2 x 3

Reverse Preacher Curls / Reverse Standing 2 Arm Curls 5 x 5 5 x 6


Landmines3 x

12, 12, 12 each side

4 x 10 each side

4 x 10 each side



Friday

PEAK


3 x

5, 3, 1+

40%, 50%,

100%

4 x

5, 5, 5, 5

40%, 40%,

50%, 60%

Back Squat Testing for Grade

9th-135 10th-185 11th-225 12th-275

Overhead Squat

Barbell DeadliftTesting for Grade on Hex Bar

9th-200 10th-250 11th-300 12th-350

Incline Press

FSB Raises (3 Way Deltoid Raise) 3 x 12, 12, 12 4 x 10 4 x 10

27

Lat Pulldown /Bent Arm DB PulloverSeated Row with Forearm RotationNose breakers / Arnold PressMed Ball Rotation (Forward Alternate, Same Hip, Hammer Toss) 4 x 6 each 4 x 10 each



In Season Overview

The in-season program will be two scheduled days a week in the

weight room on Monday and Saturday. The Monday workout will be a multi-

plane lift session to maintain strength overall and size in the deltoids to help

reduce shoulder impact during the season; whereas, the Saturday workout

will be a body-weight TRX band workout to maintain strength and stretch the

body for recovery purposes. The in-season workout will also have one

scheduled day of speed training because mostly all of this work and the

agility work should come in the form of position/skill related agility work.

28

In Season Workout Program

Monday Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Chainsaws 3 x 6 3 x 8 3 x 8 3 x 10 3 x 6 3 x 8Bench Press 4 x 4 90% 4 x 5 87.50% 5 x 5 85% 6 x 3 90% 4 x 4 87.50% 4 x 5 85%Goblet Squat 4 x 4 4 x 5 5 x 5 6 x 3 4 x 4 4 x 5Push Press 3 x 3 3 x 4 4 x 4 4 x 5 3 x 3 3 x 4Hang Clean 3 x 3 3 x 4 4 x 4 4 x 5 3 x 3 3 x 4FSB Raises (3 Way Delt Raise) 3 x 6 3 x 8 3 x 8 3 x 10 3 x 6 3 x 8Bicycle Crunches 3 x 20 3 x 25 3 x 30 3 x 30 4 x 25 4 x 25SaturdayTRX Press 4 x 30

secsBW 4 x 30

secsBW 4 x 30

secsBW 4 x 30

secsBW 4 x 30

secsBW 4 x 30

secsBW

TRX Row 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW

TRX Overhead Squat 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW

TRX Tricep Extension 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW

TRX Bicep Curl 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW

TRX Y Fly 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW

TRX Plank 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW

Monday Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Chainsaws 3 x 8 3 x 10 3 x 8 3 x 6 3 x 8 3 x 6Bench Press 5 x 5 90% 6 x 3 87.50% 4 x 5 85% 4 x 4 90% 4 x 5 87.50% 4 x 4 85%Goblet Squat 5 x 5 6 x 3 4 x 5 4 x 4 4 x 5 4 x 4Push Press 4 x 4 4 x 5 3 x 4 3 x 3 3 x 4 3 x 3Hang Clean 4 x 4 4 x 5 3 x 4 3 x 3 3 x 4 3 x 3FSB Raises (3 Way Delt Raise) 3 x 8 3 x 10 3 x 8 3 x 6 3 x 8 3 x 6Bicycle Crunches 3 x 30 3 x 30 3 x 25 3 x 25 3 x 25 3 x 25Saturday

TRX Press 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW

TRX Row 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW

TRX Overhead Squat 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW

TRX Tricep Extension 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW

TRX Bicep Curl 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW

TRX Y Fly 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW

TRX Plank 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW 4 x 30 secs

BW

30- 45 Second Recovery between sets on TRX Bands

30- 45 Second Recovery between sets on TRX Bands

29

Speed Development Overview

The speed training program will occur on Tuesday and Friday after our weight room

lifting session because this will allow the players to not be affected technique wise from the

explosion exercises performed on Monday and Thursday. Addressing periodization in a speed

program is important for a few reasons, base and development foundations are important in the

off-season to ensure proper running form and to develop a base of conditioning while also

assisting in weight control. The peak phase will be addressed during the pre-season where the

emphasis will be put on increasing speed work before the season and lowering weight room

training. In addition to the reduction in the weight room, the increase in speed work will be

accompanied by a reduction in recovery time to prepare the body’s energy systems for the

upcoming season. Running technique will be addressed by performing the A March and A Skip,

while 40 yard starts will be addressed through starts, sprints and the Drop/Fall and Go drills.

Speed and acceleration development will be increased with the Flying 10s/20s, Hollow sprints,

Buildups and Sprint work (Appendix 2) (Arthur, M. & Bailey, B. 1998, p.174-177).

TUESDAY BASE DEVELOPMENT PEAK

A March 5 x 10 1:6 5 x 10 1:6 5 x 10 1:6

A Skip 5 x 10 1:6 5 x 10 1:6 5 x 10 1:6

High Knee to a Sprint 4 x 10 1:6 4 x 10 1:6 4 x 10 1:6

Drop and Go 4 x 10 1:8 4 x 10 1:8 4 x 10 1:8

Stance Start 4 x 10 1:10 5x10 1:10 5 x 5/10/15/10/15

1:10

Flying 10s 2 x 1:15 3 x 1:14 4 x 1:12

Hollow Sprints 2 x 1:15 3 x 1:14 4 x 1:12

30

Sprints from Stance 4 x 40 1:30 6 x 40 1:24 8 x 40 1:30

FRIDAY BASE DEVELOPMENT PEAKA March 5 x 10 1:6 5 x 10 1:6 5 x 10 1:6A Skip 5 x 10 1:6 5 x 10 1:6 5 x 10 1:6High Knee to a Sprint 4 x 10 1:6 4 x 10 1:6 4 x 10 1:6Fall and Go 4 x 10 1:8 4 x 10 1:8 4 x 10 1:8

Position Start 4 x 10 1:10 5x10 1:10 5 x 5/10/15/10/15

1:10

Flying 20s 2 x 1:15 3 x 1:14 4 x 1:12

Buildups 2 x 1:15 3 x 1:14 4 x 1:12

Sprints from Position 4 x 40 1:30 6 x 40 1:24 8 x 40 1:30

Agility and Plyometric Drill Overview

The agility and plyometric training program will occur on Monday and Thursday after

our weight room lifting session. Addressing periodization in an agility and plyometric program

is important for a few reasons, base and development foundations are important in the off-season

to ensure athletes maintain mobility and stability in their joints and to develop a base of

conditioning while also assisting in weight control. The peak phase will be addressed during the

pre-season where the emphasis will be put on increasing more sport specific agility and

plyometric training before the season and lowering weight room training. In addition to the

reduction in the weight room, the increase in sport specific agility and plyometric work will be

accompanied by a reduction in recovery time and increase in repetitions to prepare the body’s

energy systems for the upcoming season. Bag Drills (Appendix 3) (Arthur, M. & Bailey, B.

1998, p.198-205) will address agility needs, as well as plyometric needs on Monday. The Pro-

Agility (Appendix 4) (Arthur, M. & Bailey, B. 1998, p.227) and position specific drills are

performed on both Monday and Thursday because the goal is to prepare the players for their

testing in the Pro-Agility, but to maintain some sort of season readiness when it comes to the

31

rigors of the various positions. Thursdays workout will consist of Line Drills, (Appendix 5)

(Arthur, M. & Bailey, B. 1998, p. 229-232) Cone Drills, (Appendix 6) (Arthur, M. & Bailey, B.

1998, p. 218-220) the 3 Cone Drill (Appendix 7) (Jackowski, J. 2009, para. 3) and the Rolling

Slalom (Appendix 8) (Soccer Agility Drills, para. 27), which will mainly address agility needs,

but the shuffling drills will aid in plyometric training.

MONDAY BASE DEVELOPMENT PEAKBAG- Straight Run 2x 1:10 2x 1:8 2x 1:8

BAG- Forward w/ Double chop 2x 1:10 2x 1:8 2x 1:8

BAG- Lateral Step 2x 1:10 2x 1:8 2x 1:8

BAG- Lateral Step w/ Double Chop 2x 1:10 2x 1:8 3x 1:8

BAG- Change of Direction 2x 1:10 3x 1:8 3x 1:8BAG- Forward Back 2x 1:10 2x 1:8 2x 1:8

BAG- Combo Lateral/Forward Back 2x 1:12 3x 1:12 3x 1:12

BAG- Rotation 2x 1:12 2x 1:12 2x 1:12BAG- Bunny Hop Rotation 2x 1:12 2x 1:12 3x 1:12Pro Agility 2x 1:10 3x 1:10 3x 1:8Position Specific Drill 2x 1:10 4x 1:10 6x 1:8

THURSDAY BASE DEVELOPMENT PEAKPro Agility 2x 1:10 3x 1:10 3x 1:83 Cone Drill 2x 1:10 2x 1:10 3x 1:8Rolling Slalom 2x 1:10 2x 1:10 2x 1:84 Corner Shuffle 2x 1:10 2x 1:10 3x 1:84 Corner Comeback 2x 1:10 2x 1:10 2x 1:84 Corner Drop 2x 1:10 3x 1:10 3x 1:8Line- 5/10/5 Sprint 2x 1:12 3x 1:12 3x 1:10Line- 5/10/5 Shuffle 2x 1:12 2x 1:12 2x 1:10

Line- 5/10/5 Backpedal Forward 2x 1:12 2x 1:12 2x 1:10

Line- Backpedal Sprint 2x 1:12 2x 1:12 2x 1:10Position Specific Drill 2x 1:10 4x 1:10 6x 1:8

32

Testing and Evaluating

The need for testing and evaluating is paramount in the Strength, Speed and Conditioning

program at Northeast High School to ensure that athletes are progressing, coaches are using

effective techniques of training and nutrition guidelines are being followed to better each

individual player. The player scorecard can be located in the appendix (Appendix 9).

Annual Test Cycle for Northeast FootballTest 1- Early JanuaryTest 2- Mid March Test 3- Late MayTest 4- First week in AugustTest 1-Height Equipment Needed:

Flat Wall, Marked Wall from 4 feet to 7 feet (numbered every inch and dash on every ½ inch), Carpenter Square for placing on head to get measurement

Procedure:1. Take shoes off.2. Stand with heels, buttocks, back and head against wall.3. Place carpenter square on head, so the square makes a right angle with the wall.4. Measure and record height to the nearest inch.

Causes for Disqualification: N/ATest 2- WeightEquipment Needed:

ScaleProcedure:

1. Weigh in with only T-shirt, shorts, and socks (no shoes, sweats, or equipment).2. Weigh in prior to activity 3. Round body weight to the nearest ½ pound

Causes for Disqualification: N/ATest 3- Waist Measurement Equipment Needed:

Flexible Tape Measure (cloth or vinyl)Procedure:

1. Stand relaxed with arms at side.2. Place tape around waist at level of navel.3. Pull tape measure until taut, but not stretched or twisted.4. Record to the nearest quarter inch.

Causes for Disqualification: N/A

33

Test 3- Vertical JumpEquipment Needed:

Vertical Challenger, Adjustment Rod, Marked Wall from 6 feet to 9 feet (numbered every inch) to measure reach

Procedure:Reach

1. Stand with dominant side to wall, making sure feet and hip are flush against the wall.2. Reach as high as possible with the dominant hand, while keeping feet flat on the ground.3. Record the highest height reached to the nearest inch.

Jump1. The athlete goes to the Vertical Challenger and positions himself for the jump (one foot

under, one foot away).2. The athlete brings both feet under and jumps, hitting the highest possible vane.3. Allow three jumps and record the best. (Example Reach=7’2”, Jump=9’2”, Vertical=24”)

Causes for Disqualification:1. Feet and hips not flush with wall when assessing reach length.2. Taking a step or more up to the challenger before the jump.

Test 4- 20-yard shuttle (Pro Agility)Equipment Needed:

Stop watch, 3 cones, 10 yards on the field (marked by 5 yards-3 lines)Procedure:

1. From a two-point stance straddle the middle line facing the middle cone.2. Run to the right line and touch with your right hand.3. Sprint back across middle line to the left line and touch with your left hand.4. Sprint back across middle line and stop the time.5. Record 3 times, circle best time.

Causes for Disqualification:1. Not touching correct line with the correct hand.

Test 5- 10 and 40-yard DashEquipment Needed:

2 Coaches with stopwatches, 60 yards of flat running space (Turf Field)Procedure:

1. Athlete stretches and warms up.2. Athlete places hand on goal line.3. Athlete starts when they are ready. Coaches start stopwatch on athlete’s movement.4. Record three times, circle the best time.

Causes for Disqualification:1. Not having opposite hand and foot on the starting line2. Rocking3. Placing hand or foot in front of the starting line.

Test 6-Flat Bench Rep Test

34

Equipment Needed: Flat Bench, 45-pound Olympic Barbell, Various Plates, Clips

Procedure:1. Put appropriate weight on bar securely for the athlete (Senior 185, Junior 155,

Sophomore 135, Freshmen 115).2. The athlete lays down flat on bench with feet flat on the floor.3. The athlete may break the weight himself or he can have the bar lifted over his chest by

the spotter(s).4. The athlete touches the bar to his chest and locks out completely over his chest for one

qualifying rep.5. The athlete performs as many reps as possible and the coach records the score.

Causes for Disqualification:1. Athlete’s feet come off the floor.2. If rep doesn’t touch chest or is not locked out, that rep doesn’t qualify.

Test 7-Parallel Squat Rep TestEquipment Needed:

Squat Rack, 45-pound Olympic Barbell, Various Plates, ClipsProcedure:

1. Put appropriate weight on bar securely for the athlete (Senior 275, Junior 225, Sophomore 185, Freshmen 135).

2. The Athlete positions himself under the bar in the squat rack and the athlete may break the weight himself or he can have the bar lifted by the spotter(s) until he is away from the rack.

3. The athlete should keep the chest up, maintain a vertical shin as long as possible and lower his hips until they are parallel to the ground; followed by returning straight up without swaying or staggering for one qualifying rep.

4. The athlete performs as many reps as possible and the coach records the score.Causes for Disqualification:

1. Athlete bends over during the lift.2. The athlete doesn’t reach parallel to the ground.3. Knee flexion goes forward too far, placing the knee at risk of injury.4. The athlete staggers in the concentric phase.

Test 8- Power Clean Rep TestEquipment Needed:

Power Clean Platform, 45-pound Olympic Barbell, Various Plates, ClipsProcedure:


2. The Athlete positions himself over the bar for the lift with his chest up and hands outside of knees.

3. The athlete explodes up into a high row, then thrusts elbows out to finish lift.

35

4. The athlete returns the bar to the ground and repeats for as many reps as possible.Causes for Disqualification:

1. The athlete is bending over and only using back to pull the weight up. 2. The athlete is swinging the barbell out away from their frame to get it up.3. The athlete does not finish at the top with elbows out.4. The athlete is staggering while lifting.

Test 9- Hex Bar Deadlift Rep TestEquipment Needed:

Power Clean Platform, 45-pound Hex Bar, Various Plates, ClipsProcedure:


2. The athlete positions himself in the middle of the Hex Bar and squats down with arms straight and chest up before performing lift.

3. The Athlete goes up using his legs and core to lift the bar until they are erect and then they return the bar down controlled, followed by the next rep.

4. The athlete attempts as many reps as possible.Causes for Disqualification:

1. The athlete uses arms by bending and pulling.2. The athlete lifts with only their back.

The athlete doesn’t go all the way up or he drops the bar in between reps.

Goal Setting

Goal Setting is a Psychological technique that is used to help athletes achieve personal

growth and peak performance by creating positive changes in anxiety, confidence and motivation

through the use of creating objectives that are Specific, Attainable and Measurable otherwise

known as the SAM Model. Goals influence performance by directing athlete’s attention and

action to important aspects of the task, helping the athlete mobilize his/her effort, not only

increasing immediate effort, but also helping prolong effort or increase persistence and athletes

often develop and employ new learning strategies through the process of setting goals. Goal

Setting for the Northeast High School Football Program will follow three types of goals that are

Outcome, Performance and Process as shown below.

36

Outcome Goals

– The overall result of your goal

• Improve my bench press by 30 pounds in 4 months

Performance Goals

– Assessing performance or your goal on your way towards your goal

• Every 5 weeks I should improve my bench by 10 pounds

Process Goals

– Procedure you will go through to achieve your goal • (Monday and Wednesday core lifts will include Flat Bench and Incline Bench

respectively at the weekly workout as follows until the testing week: 4x4(last set 4+), 5x5 (last set 5+), [5,4,3,2,1+], [10,8,6+] this will be repeated in a 4 week cycle)Monday and Wednesday supplemental lifts will include Dumbbell Incline Press, Dumbbell Bent Arm Pullover, and Arnold Press on Mondays, while Wednesdays will include Cable Crossovers, Dumbbell Flies, Arnold Press, Dumbbell Thrusters with the weekly workout as follows until the testing week: 3x8, [10,8,8+], [10,10,6+], [12,10,8,6+], 3x10 this will be cycled until the testing week.

Active / Dynamic Warm-up and Mobility Routine

The active/dynamic routine must be specific to the outcome of training and that is why

the warm-up before the lifting program differs from the warm-up before speed/agility training

and pre-game. The Dynamic and Strength Training warm-ups function as a mobility warm-up as

well due to the cross behind switches and stick work respectively.

A complete and effective warm-up should be in concert with the goal of the workout. It

should be progressive in that it builds in intensity in a crescendo like manner. It must be

active and dynamic, not passive and static. (Gambetta, V. 2007, p. 253)

Warm-up for Speed / Agility Training

Exercise #1Name: High Knee and Grab

37

Purpose: Hamstring, Glute and Calf

Procedure: Take Step, Raise knee and Pull up to Chest, Extend up on Toes with other foot

Volume: 2 x 10 yardsRest Interval: 10-yard easy jog, followed by 15 secondsKey Points: Chest up, pulling knee up to chest, extending up on toesExercise #2Name: Heel up and GrabPurpose: Quad

Procedure: Take Step raise heel up to butt and grab with opposite hand and pull up to middle of butt, Slight lean forward

Volume: 2 x 10 yardsRest Interval: 10-yard easy jog, followed by 15 secondsKey Points: Opposite hand and foot action, Pull midline, Slight leanExercise #3Name: Cross behind SwitchPurpose: Glutes, Hamstrings, Quads, Entire Lower

Procedure: Facing sideline, Take Lateral Step with lead foot, Then Cross behind with trail leg so that the knee is located behind lead footand foot/lower leg is parallel to sideline and squat

Volume: 2 x 10 yards @ 1 each directionRest Interval: 10-yard easy jog, followed by 15 secondsKey Points: Positioning of cross behind leg

Exercise #4Name: High KneesPurpose: speed and stride length, hamstring flexibility

Procedure: Slight forward lean with quick, short steps, driving knee up high with full extension of down foot

Volume: 2 x 10 yardsRest Interval: 10-yard easy jog, followed by 15 seconds

Key Points: Lean forward, good tight arm swing, IT'S ALL ABOUT THE REPS not the distance covered

Exercise #5Name: Butt KickersPurpose: faster stride frequency and speed, quadriceps flexibility

Procedure: Opposite hand/foot action with good arm swing, slight forward lean, bringing foot to the butt, keep quick kick action

Volume: 2 x 10 yardsRest Interval: 10-yard easy jog, followed by 15 seconds

Key Points: forward lean, knees pointed down, IT’S ALL ABOUT THE REPS not the distance covered

Warm-up for Strength Training

Exercise #1Name: Stick Rotations

38

Purpose: Flexibility in upper extremities and Shoulders

Procedure: Feet in Squat width holding a stick in an Overhead squat position, Rotate the stick around your bodymaking big circles

Volume: 1 set of 5 Rotations left then 5 Rotations RightRest Interval: 15 secondsKey Points: Stress Big Circles, good overhead squat positionExercise #2Name: Stick Lunge RotationsPurpose: Stretch lower body and back

Procedure: Start Over head squat position, step out to a lunge and rotate upper body right, then step out to a lungeagain with the same foot and rotate upper body left, repeat leg until 5 reps alternating each time

Volume: 1 set 5 lunges on left leg with alternate rotation on each rep, followed by 5 reps on right

Rest Interval: 15 secondsKey Points: Keep Elbows locked and over center of gravityExercise #3Name: Stick Monster WalkPurpose: Lower body Flexibility

Procedure: Start in Lowered overhead squat position, walk forward keeping heels flat and wide base, Think "duck walk"

Volume: 1 set 5 steps forward, then 5 steps backRest Interval: 15 Seconds

Key Points: Butt Down, Chest up, stick over center of gravity, Remind them "Duck Walk"

Exercise #4Name: Leg Swings-Forward/BackwardPurpose: lower body flexibility

Procedure: Standing Upright, Holding onto Equipment with near Hand, Swing far leg forward and backward for 5 reps

Volume: 1 set of 5 forward/backward swings on left, followed by 5 on rightRest Interval: 15 secondsKey Points: Stand upright, swing leg high forward and high backwardExercise #5Name: Lateral Swing and Hurdle Walk OverPurpose: Hip and Adductor Flexibility

Procedure: Face Equipment, Grab with right arm and laterally swing right leg across the front of the body for 5 reps thengrab equipment with both hands and perform 5 Hurdle walk overs by simulating stepping over a hurdle, then switch to the left leg

Volume: 1 set of 5 lateral swings on right leg then 5 hurdle overs on right leg, followed by 5 of each on the left

Rest Interval: 15 seconds

39

Key Points: Lateral swing is out and then across body, large circle rotation on the hurdle walk overs

Post work Flexibility Program

Exercise #1Name: Standing Chest/Lat StretchPurpose: Upper body stretch

Procedure: Standing face upright frame/pole, grab with right arm and palm facing in, rotate chest away and pause at full sstretch, then repeat for 5 reps, Next squat into athletic stance and grab with palm facing in and pull body awayfrom the bar stretching back while pausing on each stretch, then repeat for 5 reps, finally perform last stretchwith palm facing away for 5 reps, then switch to other arm

Volume: 1 set of 5 chest and 5 of each lat stretch on each armRest Interval: 15 seconds

Key Points: Stand upright on chest, Athletic stance to squat and pull on Lat stretch

Exercise #2Name: Rotational Low backPurpose: Rotational stretch of the low back

Procedure: Laying on the floor, both knees flexed together with feet together and flat on the floor, rotate the knees to downto the floor left and then to the right

Volume: 1 set of 5 to each sideRest Interval: 15 seconds

Key Points: Smooth rotation- not too fast, keep back and shoulders flat on the floor

Exercise #3Name: Lying Hamstring StretchPurpose: Hamstring

Procedure: Lying on back with legs straight, bring one leg up and pull as far back as possible, pause for a split-second at thetop of the lift, return the leg to the ground and then perform with the other

Volume: 1 set of 5 reps on each legRest Interval: 15 secondsKey Points: Pause at the top of the stretch, do not rotate the bodyExercise #4Name: ScorpionPurpose: Rotational back, hip, hip flexor and IT band flexibility

Procedure: Lying face down with arms extended out from body, bring the opposite foot to the opposite hand (try to touchthe heel to the opposite hand), then perform with other foot

Volume: 1 set of 5 reps on each leg

40

Rest Interval: 15 secondsKey Points: Heel to handExercise #5Name: Seated PretzelPurpose: Glute and lower back

Procedure: Sitting Criss Cross, take one foot over other knee and put that foot flat on the ground, then try to take yournose to the ground

Volume: 1 set of 5 reps on each legRest Interval: 15 secondsKey Points: Foot Flat, get nose to the floor

Hydration Plan

Hydration is the maintenance of fluid intake to prevent dehydration. A hydrated player

can perform up to 33% higher than their competition. Fluids are water, juice, sports drinks, milk,

tea, coffee and liquid foods (soup, gelatin, sorbet, sherbet, popsicles and high water foods like

fruits and vegetables). Non-active teen males should consume minimum of 11 (8 oz.) cups of

fluid per day; whereas, Active Football Players should consume minimum of 15 (8 oz.) cups of

fluid per day.

During the day, players should drink 16 to 20 ounces within one hour of waking up, 20

ounces with every meal and 16 to 20 ounces with every snack. Players should stay away from the

following liquids before, during and after exercise: Soda, Energy Drinks & Caffeine Drinks (Tea

& Coffee).

Players should follow these rules for Hydration during exercise/competition:

1. Drink 20 oz. of water/sports drink 1 hr. before exercise/competition

2. Drink 14-40 oz. fluid per hour of exercise, depending on sweat rate.

3. After exercise/competition, drink 24 oz. for every pound lost

4. Figure out your sweat rate:

41

Step 1-Before Exercise Weight minus After Exercise Weight (Change the

difference to ounces 16 oz. =1 lb.)

EX. 48 oz. lost

Step 2-Add ounces drank during workout to difference from above

EX. 20 oz. Drank + 48 oz. lost

Step 3-Divide by hours of practice

EX. 2 hr. practice

68 oz. of fluid divided by 2 hr. = 34 oz. lost per hour

Players should also remember these four tips when Hydrating:

1. Gulp, don’t sip

2. Swallow fluids, don’t spit

3. Drink, don’t pour on your head

4. Do not overdrink your sweat rate

Nutrition Plan

Football is a game of hard work, self-sacrifice and dedication to your team on and off the

field, so if you are lacking energy because you missed breakfast, crashed form a sugar overload

or overeat beyond your limits then you have already let the man next to you down. Players and

Parents should take advantage of the shopping list (Appendix 10) in the appendix (The following

rules should be followed by players:

1. Eat within 1 hour of waking up to jump start your body, so you won’t be playing catch up

all day and ultimately impacting energy at practice/game.

42

2. Carbohydrates are a good thing and 2/3 of your plate should contain a carbohydrate-

containing food.

3. Eat the right Proteins and Fats and in the right proportions.

Players should take advantage of the following Tips and Tricks when it comes to Nutrition:

Aim to eat smaller meals every 4 hours and make sure these meals are not loaded with

snack foods.

Consume a variety of foods to make eating more interesting and enjoyable.

Plan out meals every week and have them prepared, so you can eat nutritious food when

you are hungry to reduce the amount of fast food.

Incorporate foods high in potassium to prevent cramping.

Put a little skim milk on your baked potatoes to moisten them up.

Leave chunks of veggies in your salads.

Mashed cauliflower does make you think of mashed potatoes.

Put tuna or baked chicken on your salad.

There are three main sources of food: Carbohydrates, Proteins and Fats. The following will

go into each of these in depth.

Carbohydrates

Required daily amount for active players

• 55-60% of daily calories

• 2.3-3 grams of Carbohydrate per pound of body weight

2 Types of Carbohydrates (Foods can be both due to the sugars in the food or added to them.)

1. Complex Carbohydrates -take a longer time to break down and provide energy for

endurance

43

2. Simple Carbohydrates -faster energy- they tend to get a bad reputation because they have

natural/artificial sugars in them, but when incorporated into your nutrition correctly they

are fine

The Glycemic Index indicates the effect of carbohydrate-rich foods and fluids on blood

glucose and insulin levels, ultimately affecting stamina, energy levels and glycogen stores in our

muscles, which is important for football players. There are 3 levels to the glycemic index low,

moderate and high. Foods that are low to moderate raise the glucose levels slowly, which is

good for training and prior to games, so the body has energy in reserve. High glycemic foods

will produce a greater response from insulin, which will enhance glycogen replacement in

muscles. Below is a brief list of the various sources of carbohydrate, a look at the glycemic

levels of some foods and a listing of foods that are high in potassium that prevents cramping:

Complex Carbohydrates

• Zucchini, Asparagus, Broccoli, Spinach, Potatoes, Sweet Potatoes, Corn, Kidney Beans,

Lentils, Peas, Oatmeal, Whole Grain Pasta, Apples, Pears, Oranges, Low-Fat Yogurt,

Brown Rice, Multi-Grain Bread, Wheat Bread, Whole Grain Cereal

Simple Carbohydrates

• Honey, Sugar, Candy, Soda, Desserts, Sugary (Character) Cereals, Fruit Drinks, White

Rice, White Bread

Simple & Complex Carbohydrates

• Sweetened whole grain cereals, Low-Fat Yogurt, Skim and Low-Fat Milk, Apples, Pears,

Strawberries, Oranges

Low Glycemic Foods

• Milk, Yogurt, Apples, Nuts, Tomato Soup, 100% Bran Cereal

44

Moderate Glycemic Foods

• Pita, Brown & White Rice, Sweet Potato, Citrus Juices, Pasta, Banana, Oatmeal, 100%

Whole wheat bread

High Glycemic Foods

• Hard Candy, Pancakes, Syrup, White Bread, Sports Drinks, Watermelon, Ice Cream

Carbohydrate foods with Potassium to prevent cramping

• Banana, Raisins, Mango, Cantaloupe, Orange, Mango, Baked Potato with Skin, Sweet

Potato with skin, Zucchini, Pinto Beans, Soy Milk

Proteins



• .9-1 gram of Protein per pound of body weight for teenage athletes

• 0.6-0.9 gram of protein per pound of body weight for college athletes

• Teenage athletes trying to increase mass should not exceed 1-1.3 gram per pound of

body weight

• College athletes trying to increase mass should not exceed 0.7-1 gram per pound of body

weight

Quick Facts and Tips

• Proteins ALONG WITH Carbohydrates aid in building new muscle.

• Stay on the higher end of your protein intake at the beginning of the season and

beginning of training to prevent muscle breakdown and muscle protein loss until your

body becomes better conditioned for training.

• Include some protein as part of every meal and snack.

45

• Make sure that the proteins, especially when it comes to meats, are trimmed of fat or have

a lower fat content.

Below is a brief list of the various sources of Protein:

Animal Proteins

• Chicken Breast, Turkey Breast, Lean Ground Turkey, Lean Ground Beef, Tuna, Crab,

Lobster, Tilapia, Top Sirloin Steak, Salmon, Egg Whites

Vegetable and Nut Proteins

• Black Beans, Kidney Beans, Lima Beans, Soy Beans (Edamame), Almonds, Almond

Butter, Cashews, Peanut Butter, Pecans, Pistachios, Pumpkin Seeds, Sunflower Seeds,

Walnuts, Green Peas

Dairy Proteins

• Greek Yogurt, Cottage Cheese, Swiss Cheese, Low-fat String Cheese, 2% or lower milk,

Soy milk

Canned Proteins

• Anchovies, Corned beef, Light Tuna, Chicken, Sardines

Delicatessen Proteins

• Roast Beef, Canadian Bacon, Turkey Breast, Chicken Breast

Snacks with Protein

• Jerky, Peanut Butter, Mixed Nuts, Bean Chips

High Protein Grains

• Wheat Germ, Whole Wheat Products, Soba noodles, Quinoa, Wild Rice, Oatmeal, Brown

Rice

46

Fats



• Intake in terms of calories

• Saturated Fat : 7-10% of total daily calorie count

• Monounsaturated Fat : at least 10% of total daily count

• Polyunsaturated Fat : 10% of total daily calorie count

3 Types of Fats

1. Saturated Fat- Tends to be more solid and increases risk of heart disease by raising total

cholesterol and bad cholesterol (LDL)-Think Low performance

2. Unsaturated Fat- Decrease the risk of heart disease, found in oils and foods-There are 2

types, which increase GOOD CHOLESTEROL (HDL)-Think High Performance

1. Monounsaturated Fat

2. Polyunsaturated Fat-2 types are Omega-3 and Omega-6 that can be found in foods

and oils

3. Trans Fat- AVOID THIS TYPE OF FAT-Tends to be in processed foods and increases

risk of heart disease by increasing bad cholesterol (LDL) while lowering good cholesterol

(HDL)

Quick Facts and Tips

• Include some fat as part of every meal and snack.

• Fats help us feel fuller longer, so a slice of toast with peanut butter will stave off hunger

longer that toast with jelly.

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Below is a brief list of the various sources of Fat:

Saturated Fat

• Skin on Poultry, Fat on Meat, Marbled Meats (fat within the meat like Prime Rib), Butter,

Full Fat Milk, Cream, Coconut Oil, Palm Oil

Monounsaturated Fat

• Avocados, Olives, Hazelnuts, Macadamia Nuts, Pecans, Almonds, Pistachios, Cashews,

Olive Oil, Peanut Oil, Canola Oil, sunflower oil, sesame oil, Sunflower Seeds, Pumpkin

Seeds, Flaxseed, Eggs, Poultry

Polyunsaturated Fat

• Omega-3

– Salmon, trout, tuna, Walnuts, Canola Oil, Flax Oil, Soybean Oil

• Omega-6

– Corn Oil, Olive Oil, Peanut Oil, Safflower Oil, Soybean Oil, Sunflower Oil,

Almonds, Cashews, Hazelnuts, Pecans, Pistachios, Walnuts, Eggs

Trans Fat

• LOOK FOR- Partially Hydrogenated Oils on the ingredients

• Doughnuts, Baked Goods, Pie Crust, Biscuits, Frozen Pizza, Cookies, Crackers, Stick

margarines

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Meal Suggestions

Breakfast

Quick Meals

– Meal 1• 1 cup of Greek Yogurt with

– ½ cup of Raspberries– ½ cup of Blueberries

• 1 Slice Whole Wheat Toast with– 2 T of Almond Butter

• 20 oz. Water• 8 oz. Orange Juice

– Meal 2• 2 Slices of Whole Grain Bread with

– 2 T Peanut Butter– 1Banana- ½ Sliced, ½ Whole– 1 T Honey

• ½ cup Blackberries• 20 oz. Water• 8 oz. Skim-Milk

• Time to Cook – Meal 1• 6 Scrambled Egg White with– ½ cup Baby Spinach– ¼ cup Sweet Onion– ½ diced Tomato– 2 oz. Diced lean Ham– 1 Low-Fat String Cheese Diced– COOKED in 1 T Soybean Oil

• 2 Whole Grain Tortillas• 20 oz. Water• 8 oz. Grapefruit Juice– Meal 2• 5 Scrambled Egg Whites• 2 Slices of Turkey Bacon• 1 Slice Whole Wheat Bread• ½ cup of Low-Fat Yogurt with – ½ cup Strawberries– ½ cup Granola

• 20 oz. Water• 8 oz. Orange Juice

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Lunch

Quick Meals – Meal 1

• 1 packet of Tuna• 2 Servings of Whole Grain Crackers• 3 Hard Boiled Egg Whites• ½ cup of Plain Almonds• 1 Apple• 20 oz. of Water• 16 oz. Sports Drink

– Meal 2• 2 Slices of Whole Grain Bread with

– 2 T Almond Butter– 1Banana- ½ Sliced, ½ Whole– 1 T Honey

• ½ cup Blueberries• 3 Hard Boiled Egg Whites• 1 cup Carrots• 20 oz. Water• 8 oz. Skim-Milk

Time to Cook – Meal 1

• 1 can of Tuna mixed with– ½ cup sweet onion– ½ cup celery– 1 T Olive Oil based Mayo– 2 T Sweet Relish

• 2 Slices of Whole Wheat Bread• 1 cup steamed broccoli• 1 Serving Whole Grain Baked Tortilla Chips• 1 Orange• 20 oz. Water• 8 oz. Tomato Juice

– Meal 2• 4 oz. Grilled Chicken Breast• ½ cup steamed Brown Rice• 1 cup steamed Edamame• ½ cup Walnuts• 1 Mango• 20 oz. of Water• 16 oz. Sports Drink

50

Snack

Quick Meals – Meal 1

• 1 Pear• ½ cup Almonds• 20 oz. Water• 8 oz. Soy Milk

– Meal 2• 1 Can of Sardines• 1 Serving of Whole Grain Crackers• 20 oz. Water• 8 oz. Vegetable Juice

• Time to Cook – Meal 1

• 1 Apple Sliced with• 3 T Almond Butter

• 2 Slices of Deli Chick Breast • 20 oz. Water• 8 oz. Skim Milk

– Meal 2• 1 Slice of Whole Wheat Bread with

• ½ Avocado Sliced and Spread• 1 Low-Fat String Cheese• ¼ Cup Almonds• 20 Oz. Water• 8 oz. Tomato Juice

Dinner

Quick Meals– Meal 1

• 1 Whole Grain Hamburger Roll• 1 Veggie Burger• ½ cup Guacamole• 1 serving of Whole Grain Tortilla Chips• 1 ½ Cup Baby Spinach Salad with

– ½ Cup Corn– ½ Cup Edamame– ½ Cup Pecans– 3 T Citrus Vinaigrette

• 3 Hard Boiled Egg Whites• 20 oz. of Water• 8 oz. Grapefruit Juice

– Meal 2

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• 1 Whole Wheat Hoagie Roll– 4 Slices of Turkey Breast– 3 Slices of Swiss Cheese– ¼ Baby Spinach– ½ Tomato Sliced– 1 Avocado Sliced– 1 T Olive Oil based Mayo

• 1/2 cup Greek Yogurt with – ¼ cup Blackberries– ¼ cup Blueberries

• 2 Hard Boiled Egg Whites• 2 cups Steamed Zucchini• 20 oz. Water• 8 oz. Tomato Juice

• Time to Cook – Meal 1

• 6 oz. Tilapia with – ¼ cup diced Mango– ¼ cup sliced Almonds– ¼ cup sesame seeds– ¼ cup sweet onions– Cooked in 1 T Sesame Oil– 1 cup Asparagus Spears

• 1 cup Brown Rice• 1 Cup Mixed Greens

– ½ Cup Turnip Greens– ½ Cup Collard Greens– ¼ Cup Sweet onions– 2 Tsp Hot Sauce

• ½ cup Black Beans• 20 oz. Water• 8 oz. Skim Milk

– Meal 2• 6 oz. Grilled Top Sirloin Steak• 1 Baked Potato with the Skin

– 3 T shredded Cheddar Cheese– 1/3 Avocado sliced– 1 T Olive Oil based butter

• 1 Cup Steamed Edamame• 1 Cup Steamed Broccoli• 20 oz. Water• 8 oz. Orange Juice

52

Weight Management

Maintain Weight

a. Keep caloric intake up to match the demands of any sports you are playing or the

workouts you are engaged in

1. The more aerobic or energy demanding, keep caloric intake high (3500-5000,

possibly more)

2. The less aerobic or energy demanding, keep caloric intake moderate (2500-3400)

b. Follow the www.choosemyplate.gov recommended daily servings of vegetables, fruits,

whole grains, protein and dairy

c. Maintain water intake of 3-5 quarts per day

Gain Weight

d. Set a realistic goal of weight gain, so that the weight in lean muscle mass and not fat

e. Increase daily caloric intake by 500 calories, at least 20% of which should be lean protein

to aid in lean muscle growth

1. 3.5-3.7 calories of protein per pound of body weight for athletes in strength training

programs

2. 4.3-4.8 for growing teenage athletes

f. Increase water intake to flush additional stores of protein and by products of workout out

of your body, 4-7 quarts daily

g. Increase resistance training to promote lean muscle growth

h. Incorporate bars and supplement drinks in between meals for added intake

53

Lose Weight

i. Set a realistic goal of weight loss, you should not try to lose more than 2 pounds a week

j. Start by cutting back on calories by 500 a day to reach 3500 by the end of the week (1

pound)

k. Increase the amount of calories expended through resistance and cardio training

l. Incorporate a low-fat, high carbohydrate diet if working out hard, if not increase lean

protein intake to offset carbohydrate storage as fat

m. Increase water intake to 5-8 quarts per day

Eating Around Competition

When eating before a workout or in preparation for a game, don’t try eating anything new

because you don’t know how your body will react.

Before Exercise

• Never be afraid to consume carbohydrates pre-workout.

• Refrain from eating high fiber foods to reduce bloating.

• Trouble eating prior to exercise? Consume a liquid meal like a smoothie or low-fat

chocolate milk.

• The closer you eat to exercise, make sure the meal is small and contains Low Glycemic

Index Carbohydrates.

After Exercise/Game

• Eat a minimum of 50 grams of Carbohydrate within 15 minutes of workout/practice/game

54

• The following have a minimum of 50 g of carb:

– 16 oz. Low-Fat Chocolate Milk or 8 oz. Gatorade

– 1 ½ cup of pretzels, goldfish or Chex Mix

– Cliff Bar or Nutri-Grain Bar

Pre-Event Eating

Stay Away From

Source Result

Energy Drinks Caffeine Crash

Carbonated Drinks Bloating

High Fiber Cereal Too long to digest

Dried Beans Bloating and Gas

Cabbage & Broccoli Bloating and Gas

Fatty & Fried Foods Too long to digest

A Lot of Dried Fruit Natural Laxative

Night Before

• Evening Meal should be 2/3 Carbohydrate

• Eat a snack 1 hr. before bed with 20 oz. Water

Day of the Event

• Hydration-20 oz. of Water 2 hr. before and another 16 oz. of Water 30 minutes before

• Eat a normal breakfast or slightly larger

• Lunch is the largest meal and should occur around Noon or 1 pm for Night Games

• Mid-Afternoon Snack around 3 to 4pm, possibly sports/granola bar or PBJ/PBBH

55

Appendix 1-1 Repetition Calculation Chart

Weight Repetitions1 2 3 4 5 6 7 8 9 10 11 12

45 47 49 50 52 53 55 56 58 60 62 6450 52 54 56 58 59 61 63 65 66 68 7055 57 59 61 63 65 67 69 71 73 75 7760 62 65 67 69 71 73 75 77 80 82 8465 67 70 72 75 77 79 82 84 86 88 9070 72 76 78 81 83 85 88 90 93 95 9775 78 81 84 86 89 92 94 97 99 101 10480 83 86 89 92 94 98 100 103 106 108 11085 88 92 95 98 100 104 107 110 113 115 11790 93 97 100 104 106 110 113 116 119 123 12795 98 103 106 109 112 116 119 123 126 129 132

100 104 108 112 115 118 122 126 129 133 136 139105 109 113 117 121 124 128 132 135 139 142 146110 114 119 123 127 130 134 138 142 146 150 154115 119 124 128 132 136 140 144 148 152 156 160120 124 130 134 138 142 146 151 155 159 163 167125 129 135 139 144 148 153 157 161 166 170 174130 135 140 145 150 153 159 163 168 172 178 180135 141 147 153 158 162 167 171 176 180 184 187140 147 153 158 163 168 173 178 182 186 190 194145 152 158 164 169 174 179 184 189 193 197 201150 157 164 170 175 180 185 190 195 200 204 208155 162 169 175 181 186 192 197 202 206 211 215160 168 175 181 187 192 198 203 208 213 217 222165 173 180 187 193 198 204 209 215 220 224 229170 178 186 192 198 204 210 216 221 226 231 236175 183 191 198 204 210 216 222 228 233 238 243180 189 196 203 210 216 223 228 234 239 245 250185 194 202 209 216 222 229 235 241 246 251 257190 199 207 215 222 228 235 241 247 253 258 264195 204 213 220 228 234 241 248 254 259 265 271200 209 218 226 233 240 247 254 260 266 272 277205 215 224 232 239 246 253 260 267 273 279 284210 220 229 237 245 252 260 267 273 279 285 291215 225 235 243 251 258 266 273 280 286 292 298220 230 240 249 257 264 272 279 286 293 299 305225 236 246 254 263 271 278 286 293 299 306 312230 241 251 260 268 277 284 292 299 306 313 319235 246 256 266 274 283 291 298 306 313 319 326240 251 262 271 280 289 297 305 312 319 326 333245 257 267 277 286 295 303 311 319 326 333 340250 262 273 283 292 301 309 317 325 333 340 347

56

255 267 278 288 298 307 315 324 332 339 347 354260 272 284 294 303 313 321 330 338 346 353 361265 278 289 300 309 319 328 336 345 353 360 368270 283 295 305 315 325 334 343 351 359 367 375275 288 300 311 321 331 340 349 358 366 374 381280 293 306 316 327 337 346 355 364 372 381 388

WEIGHT REPETITIONS1 2 3 4 5 6 7 8 9 10 11 12

285 298 311 322 333 343 352 362 371 379 387 395290 304 316 328 338 349 358 368 377 386 394 402295 309 322 333 344 355 365 374 384 392 401 409300 314 327 339 350 361 371 381 390 399 408 416305 319 333 345 356 367 377 387 397 406 415 423310 325 338 350 362 373 383 393 403 412 421 430315 330 344 356 368 379 389 400 410 419 428 437320 335 349 362 373 385 396 406 416 426 435 444325 340 355 367 379 391 402 412 423 432 442 451330 346 360 373 385 397 408 419 429 439 449 458335 351 366 379 391 403 414 425 436 446 455 465340 356 371 384 397 409 420 432 442 452 462 472345 361 376 390 403 415 426 438 449 459 469 479350 367 382 396 409 421 433 444 455 466 476 486355 372 387 401 414 427 439 451 462 472 482 492360 377 393 407 420 433 445 457 468 479 489 499365 382 398 413 426 439 451 463 475 486 496 506370 387 404 418 432 445 457 470 481 492 503 513375 393 409 424 438 451 464 476 488 499 510 520380 398 415 429 444 457 470 482 494 505 516 527385 403 420 435 449 463 476 489 501 512 523 534390 408 426 441 455 469 482 495 507 519 530 541395 414 431 446 461 475 488 501 514 525 537 548400 419 436 452 467 481 494 508 520 532 544 555405 424 442 458 473 487 501 514 527 539 550 562410 429 447 463 479 493 507 520 533 545 557 569415 435 453 469 484 499 513 527 540 552 564 576420 440 458 475 490 505 519 533 546 559 571 583425 445 464 480 496 511 525 539 553 565 578 590430 450 469 486 502 517 532 546 559 572 584 596435 455 475 492 508 523 538 552 566 579 591 603440 461 480 497 514 529 544 558 572 585 598 610445 466 486 503 519 535 550 565 579 592 605 617450 471 491 509 525 541 556 571 585 599 612 624455 476 496 514 531 547 562 577 592 605 618 631460 482 502 520 537 553 569 584 598 612 625 638465 487 507 525 543 559 575 590 605 619 632 645470 492 513 531 549 565 581 596 611 625 639 652475 497 518 537 554 571 587 603 618 632 646 659480 503 524 542 560 577 593 609 624 638 652 666485 508 529 548 566 583 600 616 631 645 659 673

57

490 513 535 554 572 589 606 622 637 652 666 680495 518 540 559 578 595 612 628 644 658 673 687500 524 546 565 584 601 618 635 650 665 680 694505 529 551 571 589 607 624 641 657 672 686 700510 534 556 576 595 613 630 647 663 678 693 707515 539 562 582 601 619 637 654 670 685 700 714520 544 567 588 607 625 643 660 676 692 707 721

WEIGHT REPETITIONS1 2 3 4 5 6 7 8 9 10 11 12

525 550 573 593 613 631 649 666 683 698 714 728530 555 578 599 619 637 655 673 689 705 720 735535 560 584 605 624 643 661 679 696 712 727 742540 565 589 610 630 649 667 685 702 718 734 749545 571 595 616 636 655 674 692 709 725 741 756550 576 600 622 642 661 680 698 715 732 748 763555 581 606 627 648 667 686 704 722 738 754 770560 586 611 633 654 673 692 711 728 745 761 777565 592 616 638 659 679 698 717 735 752 768 784570 597 622 644 665 685 705 723 741 758 775 791575 602 627 650 671 691 711 730 748 765 781 798580 607 633 655 677 697 717 736 754 771 788 805585 613 638 661 683 703 723 742 761 778 795 811590 618 644 667 689 709 729 749 767 785 802 818595 623 649 672 694 715 735 755 774 791 809 825600 628 655 678 700 721 742 761 780 798 815 832605 633 660 684 706 727 748 768 787 805 822 839610 639 666 689 712 733 754 774 793 811 829 846615 644 671 695 718 739 760 780 800 818 836 853620 649 676 701 724 745 766 787 806 825 843 860625 654 682 706 729 751 773 793 813 831 849 867630 660 687 712 735 757 779 800 819 838 856 874635 665 693 718 741 763 785 806 826 845 863 881640 670 698 723 747 769 791 812 832 851 870 888645 675 704 729 753 775 797 819 839 858 877 895650 681 709 735 759 781 803 825 845 865 883 902655 686 715 740 764 787 810 831 852 871 890 909660 691 720 746 770 793 816 838 858 878 897 915665 696 726 751 776 799 822 844 865 885 904 922670 702 731 757 782 805 828 850 871 891 911 929675 707 736 763 788 811 834 857 878 898 917 936680 712 742 768 794 817 841 863 884 904 924 943685 717 747 774 799 823 847 869 891 911 931 950690 722 753 780 805 829 853 876 897 918 938 957695 728 758 785 811 835 859 882 904 924 945 964700 733 764 791 817 841 865 888 910 931 951 971

58

Appendix 2-Speed Diagrams

(Arthur, M. & Bailey, B. 1998, p.174-177)

59

Appendix 3-Bag Drills

(Arthur, M. & Bailey, B. 1998, p.198-205).

61

Appendix 4-Pro-Agility

(Arthur, M. & Bailey, B. 1998, p.227)

62

Appendix 5-Line Drills


65

Appendix 6-Cone Drills


66

Appendix 7-3 Cone Drill

(Jackowski, J. 2009, para. 3)

Appendix 8-Rolling Slalom

(Soccer Agility Drills, para. 27)

67

Appendix 9-Player Evaluation Score Card

Testing Score Card

Name: Date:

Position: Class/Year:

Height: Vertical Reach: Weight:

Waist: % Body Fat:

TEST Results Best Score

Vertical

20 Yd. Shuttle (Pro Agility)

10 Yd. Dash

40 Yd. Dash

XXXXXXXX Weight Reps XXXXXXXX XXXXXXXX

Flat Bench

Parallel Squat

Power Clean

Dead Lift

Testing Schedule

Monday Tuesday Wednesday ThursdayHeight, Weight, Waist, Vertical Reach

10’s, Vertical 20 Yard Shuttle MAKE UPS

40’s Bench, Squat Power CleansDeadlift Make Ups

69

Appendix 10-Grocery Store Shopping List

70

References

Arthur, M. &. (1998). Complete Conditioning for Football. Champaign, IL: Human Kinetics.

Gambetta, V. (2007). Athletic Development: The Art & Science of Functional Sports

Conditioning. Champaign, IL: Human Kinetics.

Jim Wendler. (2009). 5-3-1: The Simplest and Most Effective Training System to Increase Raw

Strength. London, OH: Jim Wendler.

McCombs, C. (2013, June 25). 80 Badass Quotes About Training. Retrieved March 14, 2015,

from Chris McCombs.Net: http://chrismccombs.net/80-quotes-about-training/

Wood, R. (2008). Quotes to Motivate. Retrieved March 14, 2015, from Topend Sports:

http://www.topendsports.com/psychology/quotes-motivate.htm

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