Bemidji State Football Strength and Conditioning Manual

The summer program consists of 12 weeks starting on May 9th, and ending July 29th.
We will work with a four day a week split cycle, with upper body lifts being done on Mondays and Thursdays, and lower body lifts done on Tuesdays and Fridays. Wednesdays and the weekends will be our rest time. At the beginning of each weeks lifting schedule there are directions for which warm-ups need to be completed, and the rest times used between sets. All new players coming in will receive a video explaining lifts that they may not be familiar with. We need to have a 1RM max for bench, cleans, and squats. All returnees can use their percentages from the end of spring lifting to start their summer programs. For those of you newcomers who know your Maxs for bench, cleans, and squats be sure that each max is performed with proper form. Refer to your strength DVD if necessary. If you use max numbers that were obtained with improper form your percentages for the entire workout regimen will be flawed and you will be forced to continue to use the improper form that you are accustomed to. Those who dont know their Maxs can estimate and adjust with more or less weight accordingly. The clean max should be used to calculate %s for hang cleans, and high pulls. Be sure you can complete sets using great form and technique before you adjust your Maxs. You should start adjusting your Maxs after week 4, during our hypertrophy phase. Weeks 1-5 are a hypertrophy phase, which means we are trying to build up muscle size/strength. Week 6 is a transition phase, leading into weeks 7 through 12 which is our strength phase. This is the time in our program when the weights will be increased and the sets and reps will be decreased. We are trying to achieve great strength gains during this phase, in preparation for preseason testing and the football season. You must remember to email me your Maxs for bench, clean, squat, as well as your beaver run times after weeks 5, 7, and 9. Please be responsible enough to email me these numbers on time, if not you will be subject to some extra conditioning when you get here for camp. Notice that bands and chains are used on the dynamic lifting days. If you do not have access to bands/chains simply increase your working percentage by 10% and perform the lift as specified. Lastly perform every lift listed as specified unless you do not have the proper equipment to do so. If you have questions on any of the exercises after you have referenced the strength DVD please contact us. Also if a percentage is not listed on any lift assume that you should select a weight in which you will fail at the specified reps. Do not attempt to save yourself in the sense of muscular fatigue for any proceeding exercise. Once you have completed the workout you should be very diligent in making sure that you consume at least a 200-300 calorie snack compromising approximately 75% carbohydrates and 25% protein. For more on nutrition and supplementation refer to the back of this manual This program will be a staple to your development leading into fall camp. We are depending on you to be in the best shape as possible come August 4 th. We look forward to seeing the results from all of the hard work you will be putting into this collegiate level workout regimen. For any possible questions contact Coach Gordie Haug. GO BEAVERS!!!!!! ghaug@bemidjistate.edu (o) 218.755.3770 (c) 218.280.9216
This program was developed to prepare you physically and mentally for the intense battles on a college football field. This manual will assist you in becoming successful on the field only if you put in the work ethic, desire, determination, and hours of labor. It is your responsibility to prepare and give 100% in all factors of this program to help our team become successful. To benefit completely you must follow the guidelines and put in the time with explosive weight training, conditioning, plyometrics, flexibility, rest and recovery, and NUTRITION. We expect you to live a CHAMPIONSHIP LIFESTYLE in everything you do.
BEAVER FOOTBALL SUMMER MANUAL 2011

I. Warm up and Stretch Routines II. Exercise Lists and Substitution Lifts
III. Strength and Conditioning Program
IV. Percentage Charts
V. Summer Running Explanation
VI. Nutrition
I.
Warm up and Stretch Routines
Summer Warm up Explanation

Note: You can look up most of these on youtube
Perform these directed as these will help you become flexible and help you perform full range of motion exercises.
1. Drill: Leg Swings Description: With your right arm extended, place hand (fingertips) against a wall (shoulder level) and swing your right leg out to the right side, then back across your body. You should pivot on your left foot and turn your body to the left when the leg comes across your midline. Get Leg as high as possible in both directions. Repeat for left leg. Duration: 2 sets with each leg for 15 seconds each. 2. Drill: High Knee Walk Start: 2 pt. Athletic stance Description: At a walking pace, drive your right knee up to your chest with enough intensity to force you to rise onto the ball of your left foot. Repeat movement driving left knee to chest. Making sure to keep your arms at a 90 degree angle and rotate only through the shoulder. Hands should move from hip pocket to chest and back again. Repeat drill as many times as possible in a 20 yd. area. Distance: 20 yd drill/20 yd sprint 3. Drill: A Skips Start: 2 pt. Athletic stance Description: Push off one leg, driving the toes down, and get as much vertical height as possible. Land on the opposite foot and repeat movement. Remember, the goal is to get VERTICAL, so use your arms to gain upward thrust. Then finish with a 20 yard sprint. Distance: 20 yd. drill/20 yd. sprint 4. Drill: B Skip Start: 2 Athletic stance Description: drive your knee to its highest point and extend your leg out before snapping it back down to the ground. Repeat the movement with your opposite leg. Perform drill for twenty yards and finish with a ten yard sprint. Distance: 10 yd. sprint/20 yd. drill/10 yd. sprint
5. Drill: Bounding Start: 3 pt. Football stance Description: Get a ten yard running start, then drive your knee to chest attempting to gain both height and horizontal distance with hang time. Always land on the leg you drove to your chest and use it as your push-off leg. Repeat drill for twenty yards and finish with a ten yard sprint. Distance: 10 yd. sprint/20 yd. drill/10 yd. sprint 6. Drill: 360 Degree Turns Start: 3 pt. Football stance Description: Get a ten yard running start, then drop your weight and perform a 360 degree turn to the right. Keep gaining ground on the turn and sprint for twenty yards. Then drop your weight again and perform a 360 degree turn to the left, finishing with a ten yard sprint. Distance: 10 yd. sprint/turn/20 yd. sprint/turn/10 yd. sprint 7. Drill: Carioca to Sprint Start: 3 pt. Football stance Description: Get a ten yard running start, then turn 90 degrees to your right and perform a carioca for twenty yards. Square up and finish with a ten yard sprint. The drill will be done turning to your left on the return trip. Make sure to keep your shoulders square and your hips low. Distance: 10 yd. sprint/20 yd. drill/10 yd. sprint 8. Drill: Backward Run Start: 3 pt. Football stance Description: Get a ten yard running start, then turn 180 degrees to your right and perform a backward run for twenty yards. Then complete the turn in the same direction as you started and finish with a ten yard sprint. The drill will be done turning to your left on the return trip. Make sure to keep low on all of your turns. Distance: 10 yd. sprint/20 yd. drill/10 yd. sprint 9. Drill: Bear Crawl to Sprint Start: 4 pt. stance Description: Perform the bear crawl for 10 yards as fast as possible without hopping up and down. After 10 yards get up and perform a 15 yard sprint. Distance: 10 yd. drill/ 15 yd. Sprint
10. Barrel Roll to Sprint Start: 2 Pt stance Description: Begin by Sprinting 10 yards, then breaking down and performing a barrel roll rolling on your back and getting back up and sprinting 10 yards. Break down again and repeat in the opposite direction . Ending with a 10 yard sprint. Distance: 10 yd sprint/Barrel Roll/10 yd sprint/Barrel Roll/ 10 yd sprint
11. Right/Left Hand Touch Sprint Start: 3 pt. Football stance Description: Get a ten yard running start, then with continuous motion drop your weight and touch your right hand flat on the line. Making sure you do not stop your running motion, continue to sprint twenty yards and perform the same flat hand touch with the left hand. Finish with a ten yard sprint. Distance: 10 yd. sprint/touch/20 yd. sprint/touch/10 yd. sprint 12. Slow Carioca Start: 2 pt stance Description: Perform carioca steps slow. When legs are crossed simply bend all the way down by bending your knees and sitting stretching the hips. Distance: 10 yd 13. Inch Worm Start: Push up position Description: In a push up position slowly walk your feet up to the hands keeping arms and leg straight. Then walk hands back out to push up position and repeat. Distance: 10 yd 14. Spiderman Start: Push up Position Description: In a push up position fire up your feet to outside your hands 1 at a time. Walk hands back out to push up position and repeat. Distance: 10 yd
PARTNER STRETCH
Hamstrings (on back)-PNF 5 second stretch,5second contraction x 3, each leg Groin(butterfly)- static10 second stretch x 2 Lower back (leg over)-static 10 second stretch x 3,each leg Quad (on stomach)- static 10 second stretch x 3,each leg Chest (standing)- static 10 second stretch x 3 Hip Flexor (on own)-static(lunge forward)10 seconds x 2,eachleg Shoulders (only when we lift)-static, external & internal 10 second stretch x 2each arm Calves (only when we lift)- static, on own, 10second stretch x 2 each leg
Band Stretching Routine

*For all stretches, wrap a band in a complete loop around the foot*
1. Hamstring Stretch
A. Keeping the low back flat on the floor, pull the leg straight into the air. Keep tension on the band to stretch the hamstring.
B. Relax the muscles by bending the knee slightly.
C. Pull the leg straight into the air again. This time, pull the band tighter to place more tension on the muscles.
2. Groin Stretch
A. Pull the leg out to the side of the body. Keeping the leg close to the floor and the band behind the head, use the band to pull the foot toward the head.
C. Pull the leg out to the side again. This time, pull the band tighter to place more tension on the muscles.
3. IT Band Stretch A. Pull the leg across the body. Keeping the leg close to the floor, use the band to pull the foot towards the head.
C. Pull the leg across the body again. This time, pull the band tighter to place more tension on the muscles.
4. Quad Stretch
A. Lay on your side, extend the arm overhead while wrapping the band over the shoulder from behind your back to your chest. Keep the knee of the leg being stretched against the opposite knee and pull the band to get your heel as close to your glutes as possible.
B. Relax the muscles by lifting the knee up and re-gripping the band.
C. Resume the stretch, this time pull the band tighter to increase the tension on the muscles and to pull the knee behind your leg to stretch the hip flexor as well.
Upper Body Exercise Index Sheet

This List should be used as a reference to find the category of a muscle group that a lift is under. If there are questions on any lift refer to your strength LINKS. If you still have a questions contact Gordie Haug by either email at ghaug@bemidjistate.edu or by phone at 218755-3770. This exercise list should also be used as a reference to substitute a lift with another if you do not have the proper equipment to perform the lift listed on that particular day. Priority should always be on the lift listed on the corresponding day and a substitute should not be used unless absolutely necessary. Primary lift Possible substitute Lift Pulldown Lat Pull Over Primary lift Possible subLift Chest Pull Over Lat Pulldown Standing Military Press Military Press Flat Bench Bent over Row Inverted Row Power Shrugs Plate Throw Flat DB Bench Single Arm (S.A.) Row Over Row Bent Band T Raise DB T Raise Incline Bench Man Rear Delt Bent Over Row Band Row Cable Row Incline DB Bench Pull Ups Bentover Lat Raise Incline Close Grip to Chin Close grip bench press Chin Ups Stability Ball Shoulder Press Floor Press Pin Press Bentover Lat Raise Shoulder Matrix Dumbbell Floor Press Floor Press Primary lift Possible substitute Lift Shoulder Circuit Pin Press Floor Press Ballistic Chest UOC Combo Stability ball DB Bench DB Bench Dynamic Bench Press ad 7% to lift w/out band Primary lift Possible subLift Chain Depth Push Up Plate Depth Push Up Alt. Med Ball Push up Clap Push Up Triceps Depth Push Up Weightted Push Up Lateral Push Up Alt. Med ball Push Up Skull Crusher JM Press Stability Ball Push Up Push up/ feet elevated Plate Catch Push Up Lateral Push Up DB Skull Crusher JM Press Stability Ball Push up w/ band " " Seated Punch Pass Flat Bench Pass JM Press Cable Tricep Extension Alt DB Bench w/ Band W/out Band Flat Bench Pass Seated Punch Pass Leverage Tricep Tricep Negative Alt Incline DB Bench Primary lift Possible substitute Lift Tricep Negative Leverage Tricep Swinging Band Bench Slow Bench Press Shoulders Cable Tricep Extension Skull Crusher Reverse Band Bench Pin Press Plate Throw Pullover DB Fly Front Raise Devinche Lap Primary lift Possible subs Lift Primary lift Possible substitute Lift Lateral Raise DeVinche Lap Biceps Upper Back De-Vinche Lap Front/ Lat raise combo Hammer Curls Your choice to Inverted Row Cable Row Military Press DB military press Concentraion Curls sub any exercise Cable Row Single Arm Row DB- Military Press Standing Military PressBicep 1 1/2's Insane 7's Reverse Fly w/ Band Bentover Lat Raise Thumbs Circuit Shoulder Circuit Bicep 12's/18's Straight Bar/ EZ Bar
Lower Body Exercise Index Sheet

This List should be used as a reference to find the category of a muscle group that a lift is under. If there are questions on any lift refer to your strength LINKS. If you still have a questions contact Gordie Haug by either email at ghaug@bemidjistate.edu or by phone at 218-7553770. This exercise list should also be used as a reference to substitute a lift with another if you do not have the proper equipment to perform the lift listed on that particular day. Priority should always be on the lift listed on the corresponding day and a substitute should not be used unless absolutely necessary. Primary lift Possible substitute Lift Primary lift Possible substitute Lift Primary lift Possible substitute Lift
Lower Body
Squat
Ballistic Lower Body

Dynamic Squat Power Cleans Hang Cleans Box Jumps Quick Feet Short Cone Hop 4 sqaure Drill Ladders Plyo Box Dot Drill Depth Jumps Squat Jumps Band Jumps Scissor Jumps Chain Walks for OL Wall Sprints Band Get Offs (BGO) Cycle Kicks Power Step Ups Double Knee Box Jumps Bulgarian Band Squat
Abdominals
add 5% to lift w/out bandStraight Leg Crunch If an exercise is giving Lef Lifts you problems you may Modified Leg Lifts exchange any of the ab Standing Broad Jump Bridge Crunch exercises for another
Russian Twist Figure 8's Alt Toe Touch Verticle Toe Crunch Bicycyle Crunch Hour Glass Knee Slapper
Dead Lift Single Leg Band Squat weight single leg squat Stiff Legged Dead Lift Good Morning 45% Hyper Extension Glute Hamsting Glute Hamstring 45 % hyper ext. Lunges Step Ups Lateral Lunges Hip abduction Step Ups Lunges Front Squat Close stance squat Calfs Nuetral, Int., Ext. your choice RDL's Single Leg Band Squat Sumo Dead Lift Dead Lift Dead Lift Sumo Dead Lift Romain Dead Lift RDL's
Good Mornings Side Lunges 45 Lunges Stability Head Lift Hamstring Curl Hip Sled Split V Band Towel Curls
Subsitute any Jump with another Walks with DB's Position Starts
Plate Cruch U-Abs Decline Ballistic Abs Wood Chop Heavy Plate Sit Up V- Up Leg Throw Beaver Holes Jack Knife
your choice Good Mornings Machine or Band Leg Swings

Lunges and Med Ball Toss Hamstring Curl or Glute Ham
RDL's
Suitcases 3 way Bridges Alt V-Up
Abduction mini bands Manual abduction w/ partner
III. Strength and Conditioning Program
WEEK 1 (May 9-May13)

MONDAY
Dynamic Warmup Forward Lunge Backward Lunge w/ Twist Side Shuffle Inchworm Spiderman Slow Carioca High Knees Butt Kicks A Skips B Skips Backward Open Door Skip Leg Swings 2 sets 15s Lift
TUESDAY
Dynamic Warmup Forward Lunge Backward Lunge w/ Twist Side Lunge Both Ways High Knees Butt Kicks Lift Warm up/ Mobility Do Dynamic Warm Up Walking High Knees High Knees w/10 yd sprint 30 Yard Bounding 360 Turns Backward run for 30 yards Conditioning 300 Shuttles x 3 5 Min Rest In Between OL/DL 60 sec. LB/TE/K/FB 55 sec. DB/RB/WR/QB 50 sec. 110's X 7 55 Sec. Rest In Between OL/DL 18 sec LB/TE/K/FB 17 sec DB/RB/WR/QB15 sec Partner Strech
WEDNESDAY
OFF
THURSDAY
FRIDAY
Dynamic Warmup Forward Lunge Backward Lunge w/ Twist Side Lunge Both Ways High Knees Butt Kicks Lift Warm up/Mobility Do Dynamic Warm Up Walking High Knees Knee Tuck to Sprint 10x 30 Yard Bounding 360 Turns Backward run for 30 yards Conditioning Half Gassers X 12 First 8. 35 Sec Rest! Last 4 45 Sec Rest OL/DL 19 sec LB/TE/K/FB 17 sec DB/RB/WR/QB 15 sec 110's X 5 55 Sec. Rest In Between OL/DL 18 sec LB/TE/K/FB 17 sec DB/RB/WR/QB 15 sec Partner Strech
Abs Chose 5 Abs (35s rest) 3 sets at 25s each exercise Band Stretch
Nobody who ever gave his best regretted it. -George Halas
BEAVER FOOTBALL
9-May
Exercise
Bench Press Heavy
Upper Body
Monday Dynamic Thursday Heavy Tuesday
Lower Body
Friday Heavy
Exercise
Squat Dynamic Squat
Dynamic
12x60% 2.5 Min 10x65% Rest!! 10x70% Bench Dynamic 8x3x50% Bands 85% AMAP 30 Sec. Rest!! DB Flys Incline Bench 10x 2.5 Min Rest!10x 2.5 Min Variation Bench 10x 10x Rest!! 8x 8x
12x60% 2.5 Min 10x65% Rest!!! 10x70%
8x2x50% Bands 30 Sec. Rest!! 12x60% Hang 8x60% Power 10x65% 6x65% Cleans 10x70% 6x70% Work On Form Thumbs Circuit Stand Shldr Press Explosive Lunges SL Band Squat 8x8x 10x 10x 10x Each Leg Shoulders Alt. Leg Lifts 8x8x 8x 10x 8x 8x8x 8x 10x 8x Depth Push Up Stab. Ball Push up Step Ups Deadlift Explosive Push 10x 10x 8x Each Leg 10x Dead Lifts Up 10x 10x 8x 10x 10x 10x 8x 10x Bentover Row Lat Pulldown Bicep 1 1/2's Bicep 18's 10x 10x 10x 6x6x6x Upper Back Biceps 10x 10x 10x 6x6x6x 10x 10x 10x 6x6x6x Negatives Leverage Tricep Glute Ham Goodmornings Lower Back/ 10x 2x10 3x10 10x Triceps Hamstrings 10x JM Press Pullover 10x 3x10 3x10 10x 8x 3x10 3x10x10x10 Jammer Ext Calves St Ball Push Jam Ext 3x10 Sqt Jp bands 3x8 F/S Lunge 3x8. LB's LB's up3x8 Jam Bench 3x8 Quick Feet2x20s Step Ups 3x8 Steps w/ bands
QB's RB's OL DL WR's DB's Wall Ball3x10 Sh bnd 3 sets Forearm Rolls 3 sets Twist 2 x 10 Ab QB's RB's OL DL WR's DB's Sh bnd 3 sets Quick Feet 2x20s Scissor Jmp 3x10 Ab Twist 2 sets
Push Press 3x8 M Ball Twist 3x 15 Band Combo 3x8Sman Canoe 3x8
M Ball Wall 3x10 Seat Punch pass3x8 Jammer Ext. 3x8 Push press 3x8 Push Press 3x8 M Ball Wall 3x10 Plate Catch 3x8 Lat Push Up 3x8 1H Plate Ct.3x10 WR Bnd Raise 3x10 Pl Ctch PU 3x8 Forearm Rolls 3x Leg Throws 3x10 1 hand plt cat Lat Push Up 3x8 Sman Canoe 3x8
Lunge 3x8 Qk ft 20 sec

Band Walks 3x Box Jumps 3x8
Cycle Kicks 3x8

Scissor Jump 3x8 Quick Feet2x20s Squat Jmps 3x10
Dead Lift 3x6 Jam Ext 3x10 Power Stepup 3x6 Sq Jumps 3x8
Romanian DL 3x8 QK ft 5x20sec Cycle Kicks3x10 Sqt Jump 3x6
Qk Feet 5x20 sec Hip Sled 3x8 Box Jumps 3x8 4 sq. Drill x3
Week 2 (May 16- 20)

MONDAY
TUESDAY
Dynamic Warmup Forward Lunge Backward Lunge w/ Twist Side Lunge Both Ways High Knees Butt Kicks Lift Warm up/ Mobility Do Dynamic Warm Up Walking High Knees High Knees w/10 yd sprint 30 Yard Bounding 360 Turns x 2 Backward run for 30 yards Conditioning 300 Shuttles x 3 5 Min Rest In Between OL/DL 60 sec. LB/TE/K/QB 55 sec. DB/RB/WR 50 sec. 110's X 8 50 Sec. Rest In Between OL/DL 18 sec LB/TE/K/QB 17 sec DB/RB/WR 15 sec Partner Stretch
WEDNESDAY
OFF
THURSDAY
FRIDAY
Dynamic Warmup Forward Lunge Backward Lunge w/ Twist Side Lunge Both Ways High Knees Butt Kicks Lift Warm up/ Mobility Do Dynamic Warm Up Walking High Knees High Knees w/ 10 yd sprint Carioca to Sprint Bear Crawl to Sprint Backward run for 30 yards Conditioning Half Gassers X 12 First 8 / 35 Sec Rest! Last 4 / 45 Sec Rest OL/DL 19 sec LB/TE/K/QB 17 sec DB/RB/WR 15 sec 110's X 8 50 Sec. Rest In Between OL/DL 18 sec LB/TE/K/QB 17 sec DB/RB/WR 15 sec Partner Stretch
Abs Chose 4 Abs (35s Rest) 3 sets 35s each exercise Band Stretch
Abs Chose 6 Abs (40s rest) 2 sets 20s each exercise Band Stretch
If you don't have time to do it right, when will you have time to do it over? - John Wooden
BEAVER FOOTBALL
16-May
Exercise Upper Body
Monday Dynamic Thursday Tuesday
Lower Body
Friday Heavy 10x65% 2.5 Min 10x70% Rest!!! 8x70%
Heavy 12x60% 2.5 Min Bench Press 10x70% Rest!!! Heavy 8x70% Bench Dynamic 8x3x51% Chains 86% AMAP
Exercise
Squat
Dynamic
30 Sec. Rest!! Dynamic Alt Inc. DB Bench Floor Press Squat 10x 2.5 Min Rest! 10x Fail @ 10x each set!! Variation Bench 10x Cleans 8x 2.5 Min 8x 6x Rest!!! UOC Combo Devinche Lap 8x8x8x 10x Shoulders Alt. Leg Lifts 8x8x8x 10x 8x8x8x 8x Plate Catch PU Depth Push Up Explosive Push 10x 10x w/ Plate Dead Lifts Up 10x 10x 10x 10x Lateral Raise Band Row 3x10 10x Upper Back Biceps Lat Pulldown 10x 3x10 10x JM Press Skull Crusher Lower Back/ 10x 3x10 Triceps Hamstrings 10x Dips 8x 3x10 Jammer Ext Calves 3x10 St Ball Push Jam Ext 3x10 LB's LB's Jam Bench 3x8 Quick Feet2x20s
QB's RB's OL DL WR's DB's Wall Ball3x10 Sh bnd 3 sets Forearm Rolls 3 setsAb Twist 2 x 10 QB's RB's OL DL WR's DB's
8x2x51% Chains 30 Sec. Rest!! 8x60% Hang 5x60% Power 8x65% 6x70% 6x65% 6x70% 6x70% Side Lunges Front Squat 10x 10x 8x 8x 8x 8x St. Leg DL RDL's 8x Stand on Bench Each Leg 8x 8x 8x 8x 6x Bicep 12's Hammer Curls 4x4x4x 10x 4x4x4x 10x 4x4x4x 10x Towel Curls St. Head Lift 10x 10x 10x 10x 10x 8x 3x10x10x10 Sqt Jp bands F/S Lunge 3x8. Step Ups 3x8 Steps w/ bands
Sh bnd 3 sets Scissor Jmp 3x10 Quick Feet 2x20s Ab Twist 2 sets
Push Press 3x8 M Ball Twist 3x 15 Band Combo 3x8 Sman Canoe 3x8
M Ball Wall 3x10 Jammer Ext. 3x8 Seat Punch pass3x8 Push press 3x8 Push Press 3x8 M Ball Wall 3x10 Plate Catch 3x8 Lat Push Up 3x8 1H Plate Ct.3x10 WR Bnd Raise Pl Ctch PU 3x8 Forearm Rolls 3x 1 hand plt cat 3x8 Leg Throws 3x10 Lat Push Up 3x8 Sman Canoe 3x8

Cycle Kicks 3x8

Dead Lift 3x6 Power Stepup

Romanian DL QK ft 5x20sec
Jam Ext 3x10 Sq Jumps 3x8

Cycle Kicks3x10 Sqt Jump 3x6
Qk Feet 5x20 Hip Sled 3x8 Box Jumps 3x8 4 sq. Drill x3
Week 3 (May 23- 27)

MONDAY TUESDAY WEDNESDAY
OFF
THURSDAY
FRIDAY
Dynamic Warmup Forward Lunge Backward Lunge w/ Twist Side Lunge Both Ways High Knees Butt Kicks Lift Warm up/Mobility Do Dynamic Warm Up Walking High Knees Bear crawl to sprint x 2 30 Yard Bounding R/L Hand Touch Sprint Backward run for 30 yards Agility/Power 3 Cone F x 4 (2Each side) 15 sec. rest In between 3 Cone C x 4 L Test (2 ES) 15 sec. rest In between 4 Cone H x 4 (2 ES) 15 sec. rest In between 4 Cone A x 4 (2 ES) 15 sec. rest In between Side Sprint Hops 4x10 15 sec. rest 1 Leg/ 2 Leg 20/40/60/80 sequence x4 Partner Strech
Dynamic Warmup Dynamic Warmup Forward Lunge Forward Lunge Backward Lunge w/ Twist Backward Lunge w/ Twist Side Shuffle Side Lunge Both Ways Inchworm High Knees Spiderman Butt Kicks Slow Carioca High Knees Lift Butt Kicks A Skips Warm up/ Mobility B Skips Do Dynamic Warm Up Backward Open Door Skip Walking High Knees Leg Swings 2 sets 15s Carioca to Sprint Barrel Roll Sprint 360 Turns Lift Backward run for 30 yards Agility Abs 5 Cone A x 4 ( 2 Each Side) Choose 8 abs (45s Rest) 15 sec. rest In between 3 sets 15s of each exercise 4 Cone B x 4 ( 2 Each Side) Band Stretch 15 sec. rest In between Pro Killers x 3 sets of 20 sec Each 1 min rest in between 5 Cone Sprint B x 6(3Eachside) 15 sec. rest In between Z Cone Sprint x 4 (2 Each side) 9 sec. rest inbetween 20/40/60/80 sequence x4 Partner Stretch
Abs U Abs and Heavy Plate Abs 3 sets of each exercise x 12 Band Stretch
Its not whether you get knocked down; its whether you get back up. -Vince Lombardi
BEAVER FOOTBALL
23-May Monday
Exercise
Bench Press Heavy
Dynamic
Upper Body
Thursday Heavy Tuesday
Lower Body
Friday Heavy
Exercise
Dynamic
10x65% 2.5 Min 10x70% Rest!! Squat 8x74% 8x3x52% Bands 8x78% Bench 30 Sec. Rest!! 87% AMAP Dynamic Dynamic Stab. Ball Bench Flat DB Bench Squat 10x 2.5 Min Rest!10x Fail @ Variation 10x 8x each set!! Cleans Bench 8x 8x 2.5 Min 6x Rest!!! 8x Shoulder Circuit Stab ball Sh Press 8x8x8x 10x Shoulders Alt. Leg Lifts 8x8x8x 8x 8x8x8x 8x Alt MedBall PU Lateral Push Up Explosive 10x 10x Dead Lifts Push Up 10x 10x 8x 10x Lat Pull Down SA Bentover Row 3x10 3x10 Upper Back Biceps Inverted Row Lat Pulldown 3x10 10x Tricep NegativesLeverage Tricep Lower Back/ 10x 10x Triceps Hamstrings 10x 10x 8x 10x Pull ups Calves 3xAMAP Jammer Bench Push Press 3x10 LB's LB's 3x8 3x8 4 Square Drill BGO's 3x15 Shoulder Matrix Wall Ball 3x20sec
QB's RB's OL DL WR's DB's Quick Feet 2x20s Decline Abs 7x7x7 QB's
10x70%2.5 Min 10x70% Rest!!! 8x74% 8x78% 8x2x52% Bands 30 Sec. Rest!! 5x60% Hang 6x65% Power 6x65% 6x70% 6x70% 6x74% 6x74% 4x78% SL Band Squat 45 Lunge 10x 10x 10x 10x 10x 10x Sumo DL Romanian DL 10x 10x Each Leg 10x 8x 8x 8x Bicep 18s Concent. Curls 6x6x6x 10x 6x6x6x 10x 6x6x6x 10x Glute Hams Goodmornings 10x w/ Partner 10x 8x 10x 8x 8x 3x10x10x10 Step Ups 3x8 Scissor J's 3x10 Depth Jumps Quick Feet2x20s 3x10 Plyo. Box 3x20 Sec. Band 3x10 Sh
Quick Feet 2x20s Forearm Roll 3x Quick Feet5x20s Dead Lift 3x8 Chain Walks 3x H Squat Jumps 3x10Flat Bn Pass 3x10
Jammer Bench 3x8 uick Feet 3x20 sec Q RB's Plyo. Box 3x20 Sec. BGO's 3x8
Flt Bench Pass 3x10 Plate Throw 3x10 St. Punch Pass 3x10 Push Press 3x10 Cone Hops 3x10 Quick Feet Jammer Push Press 3x10 3x20sec Bench 1H Plate Ct.3x10 3x8 T Raise 3x10 Quick Feet 3x20 4 sq. Drill 3x20 Quck Feet Plyo. 3x20sec. 3x15 4 SQ Drill BGO's 3x8 OL DL WR's DB's
4 sq. Drill x3 Step Ups 3x8
Cone Hops 2x10
Squat Jumps Push Press
BGO's 3x8 Wall Sp 3x15
Quick Feet 2x20s 1H Plate Ct.3x10 Cone Hops 3x10 Plyo Box 3x20sec
Plyo. Box 3x20 Wall Sp 3x15 Squat Jump Dot Drill 3x20s
Week 4 (May 30-June 3)

OFF
THURSDAY
FRIDAY
Dynamic Warmup Dynamic Warmup Forward Lunge Normal Dynamic Warm Up Backward Lunge w/ Twist Lift Side Lunge Both Ways Inchworm Warm up/ Mobility Spiderman Do Dynamic Warm Up Slow Carioca Walking High Knees High Knees High Knees w/10 yd sprint Butt Kicks Carioca to Sprint A Skips 360 Turns B Skips Backward run for 30 yards Open Door Skip Agility Leg Swings 2 sets 15s 5 Cone C x 4 ( 2 Each Side) 15 sec. rest In between 4 Cone C x 4 (2 Each Side) Lift 15 sec. rest In between 6 Cone A x 4 ( 2 Each Side) Abs 15 sec. rest In between Choose 4 abs (35s rest) 5 Cone D x 5 ( 2 Each Side) 4 sets 15s each exercise 15 sec. rest In between Band Stretch Bag Drills- High Knees, Zig Zags, Shuffle x 4 ( 2 Each Side) 9 Sec rest In between 300's x 3 5 Min Rest In Between OL/DL 60 sec. LB/TE/K/FB 55 sec. DB/RB/WR/QB 50 sec. Partner Stretch
Dynamic Warmup Dynamic Warmup Forward Lunge Normal Dynamic Warm Up Backward Lunge w/ Twist Lift Side Lunge Both Ways Inchworm Warm up/ Mobility Spiderman Do Dynamic Warm Up Slow Carioca Walking High Knees High Knees 30 Yard Bounding x 2 Butt Kicks 30 Yd Diagonal Bounding x 2 A Skips Squat Jumps 2x10 B Skips Backward run for 30 yards Open Door Skip Agility/Power Leg Swings 2 sets 15s 3 Cone A x 4 (2 ES) 15 sec. rest In between 3 Cone B x 4 L Test (2 ES) Lift 15 sec. rest In between 4 Cone F x 4 (2 ES) Abs 15 sec. rest In between Choose 4 abs (35s rest) Bag Drills 3 sets 25s each exercise 1. Back&Forth x 4 Band Stretch 2. 2 in a hole, 4 in a hole x 4 3. Side shuffle x 4 (2 ES) 9 sec rest! Zig Zag Hops x 4 15 sec. rest In between Scissor Jumps to Sprint 3x10 15 sec. rest In between 10/20/40/100's sequence x4 Partner Strech
If you don't believe you can win, there is no point in getting out of bed at the end of the day.
BEAVER FOOTBALL
30-May Monday
Exercise
Bench Press Heavy Bench Dynamic
Dynamic
Upper Body
Thursday Heavy Tuesday
Lower Body
Friday Heavy
Exercise
Squat Dynamic Squat
Dynamic
8x2x54% Chains 30 Sec. Rest!! 6x70% Hang 8x70% Power Variation 6x74% 6x74% Cleans Bench 5x78% 6x78% 4x81% 6x81% Shoulder Matrix Stand Shldr Press Side Lunges Bulgarian Squat 8x8x Each Arm 10x 10x 10x w/ Band Shoulders Alt. Leg Lifts 8x8x 8x 10x 8x Each Leg 8x8x 8x 8x 8x Plate Catch PU Depth Push Up Step Ups St Leg DeadLift Explosive Push 3x10 10x w/ Band 8x Explosive 8x On a Bench Dead Lifts Up Sus. Chain PU 8x 8x W/ Weight 8x 3x8 8x 8x 6x Bent Lat Raise Bentover Row Bicep 1 1/2's Insane 7s 10x 3x10 10x 3 Sets Upper Back Biceps 10x Dips 10x With Partner 8x 3x10 10x JM Press Skull Crusher Hamstring Curls St Leg DeadLift 10x 3x10 10x on Leg Ext 10x Triceps Lower Back 10x 8x Machine 10x 6 Point PU 8x 3x8 8x 8x 3x10 3x10x10x10 Jammer Ext Calves Plate Throw 3x10 Jammer Bn 3x10 Band Jumps 2x8 Squat J's 3x10 LB's LB's 4 sq drill 3x15 Quick Feet 5x20s Cone Hops 3x10 Ladders 3x
QB's RB's OL DL WR's DB's Wall Ball3x20sec Forearm Roll 3x Quick Feet 5x20s Bar Catch 3xAMAP QB's RB's OL DL WR's DB's Sh Band 3x Quick Feet 2x20s Plyo Box 3x20s Decline Abs 7x7x
10x70% 2.5 Min 8x74% Rest!!! 8x78% 8x3x54% Chains 6x81% 30 Sec. Rest!! 88% AMAP SA DB Bench Incline Bench 10x 2.5 Min Rest! 10x 2.5 Min 10x w/ Bands 10x Rest!! 8x 8x
10x70% 2.5 Min 8x74% Rest!!! 8x78% 6x81%
Forearm Roll 3x Ladders 3x

Plate Throw 3x10 Ladders 3x
BGO's 3x10 Jammer Bn 3x10

Seat Punch pass3x8 Leg Swings 3x12 Quick Feet 3x20sec
Wall Sprints 3x15s Depth Jumps 3x8 Quick Feet 5x20s Cone Hops 3x8
Chain Walks 3x Box Jumps 3x8 Quick Feet2x20s BGO's 3x10
Jammer Bn 3x10 Jammer Bench3x10 Forearm Rolls3x Ladders 3x Band Raise3x10 1H Plate Ct. 3x8 Leg Swings 3x12 Quick feet 20 sec Jammer Bn 3x10
St Punch Pass3x10 3x8 1 Arm Jam
Band Jumps 3x6 Wall Spt 3x15s Push Press 3x6 Sq Jumps 3x8
Depth Jumps 3x8 Quick Feet 5x20s Scissor J's 3x8 Dot Drill 3x15s
Quick Feet 5x20s Hip Sled 3x8 Box Jumps 3x8 4 sq. Drill x3
**Week 5 (June 6- June 10)**

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
Dynamic Warmup Dynamic Warmup OFF Forward Lunge Normal Dynamic Warm Up Backward Lunge w/ Twist Side Lunge Both Ways Lift Inchworm Spiderman Warm up/ Mobility Slow Carioca Do Dynamic Warm Up High Knees Walking High Knees Butt Kicks High Knees w/10 yd sprint A Skips Carioca to Sprint B Skips 360 Turns Open Door Skip Backward run for 30 yards Leg Swings 2 sets 15s Agility/Power 3 Cone D ( 2 Each Side) 15 Sec rest in between Lift 4 Cone B ( 2 Each Side) 15 Sec rest in between Abs QK feet to sprint x 3 (Bunny hops, Carioca) Choose 5 Different Abs 20 Sec rest in between 2 Sets 25 Sec Each Power Skipping (Rest 9 sec.) Band Stretch 1. Height x 4 Run Beaver Run and 2. Distance x 4 Report Times to 3. Height & Distance x 4 Coach Haug By Alt Leg Bounding ( rest 9s) Friday!!!! 1. Height x 4 2. Distance x 4 3. Height & Distance x 4 10/20/40/100's sequence x4 Partner Stretch Dynamic Warmup Dynamic Warmup Forward Lunge Normal Dynamic Warm Up Backward Lunge w/ Twist Lift Side Lunge Both Ways Inchworm Warm up/ Mobility Spiderman Do Dynamic Warm Up Slow Carioca Walking High Knees High Knees 30 Yard Bounding x 2 Butt Kicks 30 Yd Diagonal Bounding x 2 A Skips Squat Jumps 2x10 B Skips Backward run for 30 yards Open Door Skip Power Leg Swings 2 sets 15s Bags ( Rest 9 sec.) 1. Lateral 2 Leg Hops x 4 2. Gaunlet x 4 Lift 3. 1 Leg Pops x4 4. Side Sprint Hops x 4 (1 bag) Abs Jumps Choose 6 Different Abs 1. Knee Tucks 3x10 Touches 3 Sets 15 Sec. Each 2. Scissor 3x10 Touches Band Stretch 3. Lateral Bounding 3x10 Touches Hops 1. Power Hops for Distance x4 10 Yards. 15 Sec Rest 2. Cone Hops ( 2 Leg & 1 Leg) Front to Back 4x10 Side to Side 4 x10 15 sec rest in between Partner Strech
Build up your weaknesses until they become your strong points. -Knute Rockne
BEAVER FOOTBALL
6-Jun
Exercise
Bench Press Heavy Bench Dynamic 8x3x55% Bands 30 Sec. Rest!! Floor Press 8x 2.5 Min 8x Rest!! 6x
Upper Body
Lower Body
Friday Heavy
Exercise
Squat
Dynamic
8x74% 2.5 Min 8x78% Rest!!! 8x81% 6x84%
8x70% 2.5 Min 8x74% Rest!!! 8x78% 6x81%
8x2x55% 30 Sec. Rest!! 5x78% Hang 5x74% Power Variation 5x81% 5x78% Bench 4x84% 5x81% 4x84% 4x84% Devinche Lap Shoulder Circuit Side Lunges RDL's 3x8 8x8x8x 10x 10x Each Leg Shoulders Alt. Leg Lifts Plate Throw 8x8x8x 10x 8x 3x8 8x8x8x 8x 8x Lateral Push Up Depth Push Up Power Step Ups St Leg DeadLift Explosive Push 8x 8x w/ Band and 8x w/ DB's 8x Each Leg Dead Lifts Up 8x 8x Plate 8x 8x 8x 6x 8x 6x Band Row SA Bentover Row Bicep 18s St. Bar Curl 3x10 3x10 6x6x6x 10x Upper Back Biceps Lat Pulldown Dips 6x6x6x 10x 3x10 3xAMAP 6x6x6x 8x Skull Crusher JM Press Towel Curls St Ball Head Lift 3x10 10x 10x 10x Triceps Lower Back 6 Point PU 8x 8x 10x 3x10 8x 8x 8x 3x10 3x10x10x10 Pull ups Calves St Ball Push Jam Ext 3x10 Sqt Jp bands 3x8 F/S Lunge 3x8. LB's LB's Jam Bench 3x8 Quick Feet2x20s Step Ups 3x8 Steps w/ bands
QB's RB's OL DL WR's DB's Wall Ball3x10 Sh bnd 3 sets Forearm Rolls 3 sets Ab Twist 2 x 10 QB's RB's OL DL WR's DB's Sh bnd 3 sets Quick Feet 2x20s Scissor Jmp 3x10 Ab Twist 2 sets
Dynamic Alt Inc. DB Bench Squat 8x 2.5 Min 8x Rest!! Cleans 6x
M Ball Wall 3x10 Jammer Ext. 3x8 Seat Punch pass3x8 Push press 3x8 M Ball Wall 3x10 Push Press 3x8 Plate Catch 3x8 Lat Push Up 3x8 1H Plate Ct.3x10 WR Bnd Raise 3x10 Pl Ctch PU 3x8 Forearm Rolls 3x 1 hand plt cat 3x8 Leg Throws 3x10 Lat Push Up 3x8 Sman Canoe 3x8

Cycle Kicks 3x8

Dead Lift 3x6 Jam Ext 3x10 Power Stepup Sq Jumps 3x8 3x6 Romanian DL 3x8 Cycle Kicks3x10
QK ft 5x20sec Sqt Jump 3x6
WEEK 6 (June 13-June 17)

OFF
THURSDAY
FRIDAY
Dynamic Warmup Dynamic Warmup Forward Lunge Normal Dynamic Warm Up Backward Lunge w/ Twist Side Lunge Both Ways Lift Inchworm Spiderman Warm up/ Mobility Slow Carioca Do Dynamic Warm Up High Knees Walking High Knees Butt Kicks High Knees w/10 yd sprint A Skips Carioca to Sprint B Skips 360 Turns Open Door Skip Backward run for 30 yards Leg Swings 2 sets 15s Agility/Power 3 Cone H ( 2 Each Side) 15 Sec rest in between Lift 4 Cone H ( 2 Each Side) 15 Sec rest in between Abs 5 Cone C ( 2 Each Side) Choose 5 Different Abs 15 Sec rest in between 2 Sets 25 Sec Each Power Skipping (Rest 9 sec.) Band Stretch 1. Height x 4 2. Distance x 4 3. Height & Distance x 4 Cones (9 sec Rest) 1. Cone Hops F/B L/R 6x10 (3 Each Side) 2. Z Cone Hops x6 10/20/40/100's sequence x6 Partner Stretch
Dynamic Warmup Dynamic Warmup Forward Lunge Normal Dynamic Warm Up Backward Lunge w/ Twist Lift Side Lunge Both Ways Inchworm Warm up/ Mobility Spiderman Do Dynamic Warm Up Slow Carioca Walking High Knees High Knees Bear crawl to sprint x 2 Butt Kicks 30 Yard Bounding A Skips R/L Hand Touch Sprint B Skips Wall Sprint 2x30sec Open Door Skip Power Leg Swings 2 sets 15s Bags ( Rest 9 sec.) 1. Lateral 2 Leg Hops x 4 2. Gaunlet x 4 Lift 3. 1 Leg Pops x4 4. Side Sprint Hops x 4 (1 bag) Abs Jumps (15s Rest) Choose 6 Different Abs 1. Knee Tucks 3x10 Touches 3 Sets 15 Sec. Each 2. Scissor 3x10 Touches Band Stretch 3. Lateral Bounding 3x10 Touches Hops 1. Power Hops for Distance x4 10 Yards. 15 Sec Rest 2. Cone Hops ( 2 Leg & 1 Leg) Star Cone x 4 2 Legs sprint 10 Star Cone x 4 1 Leg sprint 10 15 sec rest in between Partner Strech
If you can believe it, the mind can achieve it. -Ronnie Lott
**BEAVER FOOTBALL**
13-Jun
Exercise
Upper Body
Lower Body
Friday Heavy
Exercise
Squat Dynamic Squat
Dynamic
8x2x56% Chains 30 Sec. Rest!! 5x78% Hang 5x79% Power Variation 5x81% 5x79% Cleans Bench 4x84% 4x82% 4x84% 4x82% Thumbs Circuit Stand Shldr Press 45 Lunge RDL's 8x8x 3x8 10x 10x Each Leg Shoulders Alt. Leg Lifts 8x8x Power Shrugs 10x 8x 8x8x 3x8 8x 8x Plate Catch PU Depth Push Up SL Band Squat St Leg DeadLift Explosive Push 10x 10x w/ Band 8x 8x Each Leg Dead Lifts Up 8x 8x 8x 8x 8x 8x 8x 6x Man. Rear Delt Bentover Row Bicep 1 1/2's Hammer Curls 10x w/ Partner 10x w/ Bar 10x 10x Upper Back Biceps 10x 8x 8x 10x 8x 8x 8x 8x Tricep Negatives Leverage Tricep Goodmornings Partner Glute 3x8 10x 10x 8x Triceps Lower Back Dips 8x 8x 8x 3x8 8x 8x 6x 3x8 3x10x10x10 Jammer Ext Calves Jammer Bench Push Press 3x10 Step Ups 3x8 Scissor J's 3x10 LB's LB's 4 Square Drill Depth Jumps BGO's 3x8 Quick Feet2x20s 3x15Ball 3x20sec 3x10 Box 3x20 Sec. Sh Band 3x10 Shoulder Matrix Wall Plyo.
QB's RB's OL DL WR's DB's Quick Feet 2x20s Decline Abs 7x7x7 QB's RB's OL DL WR's DB's Quick Feet 2x20s Forearm Roll 3x
8x78% 2.5 Min 8x81% Rest!!! 6x84% 8x3x56% Chains 6x87% 30 Sec. Rest!! Floor Press Incline CG Bench 8x 2.5 Min Rest! 8x 2.5 Min 8x Fail at Each Set 8x Rest!! 8x 8x
8x78% 2.5 Min 8x81% Rest!!! 6x84% 6x84%
Jammer Bench 3x8Quick Feet 3x20 sec Plyo. Box 3x20 Sec. BGO's 3x8
Flt Bench Pass 3x10 Plate Throw 3x10 St. Punch Pass 3x10 Push Press 3x10 Cone Hops 3x10 Quick Feet 3x20sec Push Press 3x10 Jammer Bench 3x8 1H Plate Ct.3x10 T Raise 3x10 Quick Feet 3x20 4 sq. Drill 3x20 sec. sec Plyo. Quck Feet 3x20sec.
Quick Feet5x20s Dead Lift 3x8 Chain Walks 3x H Squat Jumps 3x10 Flat Bn Pass 3x10
Cone Hops 2x10
Squat Jumps BGO's 3x8 Push Press 3x10 Wall Sp 3x15

Quick Feet 2x20s Cone Hops 3x10 1H Plate Ct.3x10 Plyo Box 3x20sec
Box3x20Sec. BGO's 3x8
4 SQ Drill 3x15
Plyo. Box 3x20 Wall Sp 3x15 Sec. Jump 3x10 Dot Drill 3x20s Squat
Report Max's to Coach Haug ghaug@bemidjistate.edu
**Week 7 (June 20- June 24)**

MONDAY
Dynamic Warmup Forward Lunge Backward Lunge w/ Twist Side Lunge Both Ways Inchworm Spiderman Slow Carioca High Knees Butt Kicks A Skips B Skips Backward Open Door Skip Leg Swings 2 sets 15s Lift
TUESDAY
Dynamic Warmup Forward Lunge Backward Lunge w/ Twist Side Lunge Both Ways High Knees Butt Kicks Lift
WEDNESDAY
OFF
THURSDAY
Dynamic Warmup Forward Lunge Backward Lunge w/ Twist Side Lunge Both Ways Inchworm Spiderman Slow Carioca High Knees Butt Kicks A Skips B Skips Backward Open Door Skip Leg Swings 2 sets 15s
FRIDAY
Dynamic Warmup Forward Lunge Backward Lunge w/ Twist Side Lunge Both Ways High Knees Butt Kicks Lift Warm up/Mobility Do Dynamic Warm Up Walking High Knees Knee Tuck to Sprint 10x 30 Yard Bounding 360 Turns Backward run for 30 yards Conditioning Half Gassers X 12 First 8. 35 Sec Rest! Last 4 45 Sec Rest OL/DL 19 sec LB/TE/K/FB 17 sec DB/RB/WR/QB 15 sec 110's X 9 55 Sec. Rest In Between OL/DL 18 sec LB/TE/K/FB 17 sec DB/RB/WR/QB 15 sec Partner Strech
Warm up/ Mobility Do Dynamic Warm Up Walking High Knees High Knees w/10 yd sprint 30 Yard Bounding 360 Turns Lift Backward run for 30 yards Conditioning 300 Shuttles x 5 Abs 5 Min Rest In Between Chose 6 Abs (35s rest) OL/DL 60 sec. 3 sets at 20s each exercise LB/TE/K/FB 55 sec. Band Stretch DB/RB/WR/QB 50 sec. Run Beaver Run and 110's X 9 Report Times to Coach 55 Sec. Rest In Between Haug By Friday!!!! OL/DL 18 sec LB/TE/K/FB 17 sec DB/RB/WR/QB15 sec Partner Strech
We are what we repeatedly do. Excellence, therefore, is not an act but a habit. -Aristotle
***BEAVER FOOTBALL***
20-Jun
Exercise
Bench Press Heavy Bench Dynamic Variation Bench 8x3x50% Bands 30 Sec. Rest!! Stab Ball Bench 10x 2.5 Min Rest! 10x w/ Bands 8x
Upper Body
Lower Body
Friday Heavy
Exercise
Squat Dynamic Squat Cleans
Dynamic
8x78% 2.5 Min 8x81% Rest!!! 6x84% 6x87% Close Grp Bench 10x 2.5 Min 10x Rest!! 8x
8x78% 2.5 Min 8x81% Rest!!! 6x84% 6x84% 8x2x50% Bands 30 Sec. Rest!! No Clean 5x78% Power 4x81% 4x84% 4x84% Front Squat Step Ups 10x 10x Each Leg 10x 8x 8x 8x SL Band Squat Deadlift 8x 8x Each Leg 8x 8x 8x 6x Bicep 12's Concent. Curls 4x4x4x 10x 4x4x4x 10x 4x4x4x 8x Staball HeadLift Partner Glute 10x Hold 3 Sec! 8x 10x 8x 10x 6x 3x10 w/ Mini Band Sqt Jp bands 3x8 F/S Lunge 3x8. Step Ups 3x8 Steps w/ bands
Sh bnd 3 sets Quick Feet 2x20s Scissor Jmp 3x10 Ab Twist 2 sets
Shoulder Matrix Plate Throw 8x8x8x 3x10 Shoulders Alt. Leg Lifts 8x8x8x UOC Combo 8x8x8x 3x8x8x8 Alt Med Ball PU Plate Catch PU Explosive Push 10x 10x w/ Band Dead Lifts Up 8x 8x 8x 8x Bentover Lat Raise Bentover Row 10x 10x Upper Back Biceps 10x 8x 8x 8x JM Press Pullover 3x10 3x10 Triceps Lower Back Dips Tricep Negatives 3xAMAP 3x8 3x10 Jammer Ext Abduction St Ball Push Jam Ext 3x10 LB's LB's Jam Bench 3x8 Quick Feet2x20s
QB's RB's OL DL WR's DB's Wall Ball3x10 Sh bnd 3 sets Forearm Rolls 3 sets Ab Twist 2 x 10 QB's RB's OL DL WR's DB's
M Ball Wall 3x10 Jammer Ext. 3x8 Seat Punch pass3x8 Push press 3x8 M Ball Wall 3x10 Lat Push Up 3x8 WR Bnd Raise 3x10 Forearm Rolls 3x

Cycle Kicks 3x8

Push Press 3x8 Plate Catch 3x8

1H Plate Ct.3x10 Pl Ctch PU 3x8
Dead Lift 3x6 Power Stepup

QK ft 5x20sec
Jam Ext 3x10 Sq Jumps 3x8

Sqt Jump 3x6
Romanian DL 3x8 Cycle Kicks3x10
1 hand plt cat 3x8 Leg Throws 3x10 Lat Push Up 3x8 Sman Canoe 3x8
USE NEW %'s
Week 8 (June 27- July 1)

MONDAY
TUESDAY
Dynamic Warmup Forward Lunge Backward Lunge w/ Twist Side Lunge Both Ways High Knees Butt Kicks Lift
WEDNESDAY
OFF
THURSDAY
FRIDAY
Dynamic Warmup Forward Lunge Backward Lunge w/ Twist Side Lunge Both Ways High Knees Butt Kicks Lift Warm up/ Mobility Do Dynamic Warm Up Walking High Knees High Knees w/ 10 yd sprint Carioca to Sprint Bear Crawl to Sprint Wall Sprints 2x30 sec. Agility/Conditioning Agility 1. 40 Yard Shuttle x 4 21 second rest. 2. 3 cone C x4 (2 ES) 15 sec. Rest 3. 4 Cone A x4 (2ES) 15 Sec. Rest 4. Pro Agility x6 (3 ES) 9 sec. Rest 10/20/40/100's sequence x6 Rest in the program Partner Stretch
Abs Chose 4 Abs (35s Rest) 3 sets 35s each exercise Band Stretch
Warm up/ Mobility Do Dynamic Warm Up Walking High Knees High Knees w/10 yd sprint 30 Yard Bounding 360 Turns x 2 Backward run for 30 yards Agility/Conditioning Sprint Workout 80/60/40s x 4 Rest times in Program 20/40/60/80s Rest times in Program Agility 1. Zig Zag Quick Feet 2. Z Pattern Run 3. Squrim 15 sec Rest in between Pro Killers x3 1 min Rest in between Partner Stretch
Abs Chose 6 Abs (40s rest) 2 sets 20s each exercise Band Stretch
Our greatest glory is not in never falling but in rising every time we fall. Confucius
BEAVER FOOTBALL
27-Jun
Exercise
Bench Press Heavy Bench Dynamic Variation Bench
Upper Body
Lower Body
Friday Heavy
Exercise
Squat Dynamic Squat
Dynamic
8x78% 2.5 Min 8x81% Rest!!! 6x84% 8x3x51% Chains 6x87% 30 Sec. Rest!! AMAP 92% Alt DB Bench Floor Press Bench 8x 2.5 Min Rest! 10x 2.5 Min 8x w/ Bands 10x Rest!! 8x 8x
8x78% 2.5 Min 8x81% Rest!!! 6x84% 5x87%
Shoulder Circuit UOC Combo 8x8x8x 8x8x8x Shoulders 8x8x8x 8x8x8x 8x8x8x 8x8x8x Lateral Push Up Depth Push Up Explosive Push 10x 10x w/ Band Up 8x 8x & Plate 8x 8x Inverted Row Band Row 3x10 10x Upper Back SA Bentover Row 8x 3x8 8x Leverage Negatives 10x 10x Triceps 10x 8x 8x 8x 3x10 Jammer Ext Jammer Bench Push Press 3x10 LB's 4 Square Drill BGO's 3x8 3x15 Shoulder Matrix Wall Ball 3x20sec
QB's RB's OL DL WR's DB's Quick Feet 2x20s Decline Abs 7x7x7
8x2x51% Chains 30 Sec. Rest!! 5x78% Hang 5x78% Power 4x81% 4x81% Cleans 4x84% 4x84% 3x87% 3x87% Romanian DL Front Squat 8x 3x8 Alt. Leg Lifts 8x Split V Band 8x 3x8 SL Band Squat Sumo DL 8x Each Leg 8x Dead Lifts 8x 8x 8x 6x Bicep 18's Insane 7's 6x6x6x W/ Partner Biceps 6x6x6x 3 Sets 6x6x6x Good Mornings Towel Curls 10x 10x Lower Back 10x 10x 10x 10x 3x10x10x10 Calves Step Ups 3x8 Scissor J's 3x10 LB's Depth Jumps Quick Feet2x20s 3x10 Box 3x20 Sec. Sh Band 3x10 Plyo.
QB's RB's OL DL WR's DB's Quick Feet 2x20s Forearm Roll 3x
Flt Bench Pass 3x10 Plate Throw 3x10 St. Punch Pass 3x10 Push Press 3x10 Cone Hops 3x10 Quick Feet 3x20sec Push Press 3x10 Jammer Bench 3x8 1H Plate Ct.3x10 T Raise 3x10 Quick Feet 3x20 4 sq. Drill 3x20 sec. sec Plyo. Quck Feet 3x20sec.
Cone Hops 2x10
Squat Jumps BGO's 3x8 3x10 Press 3x10 Wall Sp 3x15 Push
Box3x20Sec. BGO's 3x8
4 SQ Drill 3x15
Plyo. Box 3x20 Wall Sp 3x15 Sec. Jump 3x10 Dot Drill 3x20s Squat
**Week 9 (July 4-July 8)**

MONDAY TUESDAY WEDNESDAY THURSDAY
FRIDAY
Dynamic Warmup Forward Lunge Backward Lunge w/ Twist Side Lunge Both Ways High Knees Butt Kicks Lift Warm up/Mobility Do Dynamic Warm Up Walking High Knees Bear crawl to sprint x 2 30 Yard Bounding R/L Hand Touch Sprint Backward run for 30 yards Agility/Power 3 Cone F x 4 (2Each side) 15 sec. rest In between 3 Cone C x 4 L Test (2 ES) 15 sec. rest In between 4 Cone H x 4 (2 ES) 15 sec. rest In between 4 Cone A x 4 (2 ES) 15 sec. rest In between Side Sprint Hops 4x10 15 sec. rest 1 Leg/ 2 Leg 20/40/60/80 sequence x6 Partner Strech
Dynamic Warmup Dynamic Warmup OFF Forward Lunge Forward Lunge Backward Lunge w/ Twist Backward Lunge w/ Twist Side Lunge Both Ways Side Lunge Both Ways Inchworm High Knees Spiderman Butt Kicks Slow Carioca High Knees Lift Butt Kicks A Skips Warm up/ Mobility B Skips Do Dynamic Warm Up Backward Open Door Skip Walking High Knees Leg Swings 2 sets 15s Carioca to Sprint Barrel Roll Sprint 360 Turns Lift Backward run for 30 yards Agility Abs 5 Cone A x 4 ( 2 Each Side) Choose 8 abs (45s Rest) 15 sec. rest In between 3 sets 15s of each exercise 4 Cone B x 4 ( 2 Each Side) Band Stretch 15 sec. rest In between 6 Cone C x 6 (2 Each Side) Run Beaver Run and 15 sec. rest In between Report Times to Coach 5 Cone Sprint B x 6(3ES) Haug By Friday!!!! 15 sec. rest In between Z Cone Sprint x 4 (2 ES) 9 sec. rest inbetween 20/40/60/80 sequence x6 Partner Stretch
Abs U Abs and Heavy Plate Abs 3 sets of each exercise x 12 Band Stretch
''Don't quit. Suffer now and live the rest of your life as a champion.'' Mahummad Ali
BEAVER FOOTBALL
4-Jul
Exercise
Upper Body
Lower Body
Friday Heavy
Exercise
Squat Dynamic Squat
Dynamic
8x2x53% Bands 30 Sec. Rest!! 5x81% Hang 5x81% Power Variation 4x84% 4x84% Cleans Bench 4x84% 4x84% 4x87% 4x87% Devinche Lap St Shoulder Press Lunge Bulgarian Squat 3x8 10x Bar 10x Explosive 10x Each Leg Shoulders Alt. Leg Lifts Power Shrugs 8x 10x 8x w/ Band 3x8 8x 8x 8x Plate Catch PU Alt Med Ball PU SL Band Squat Deadlift Explosive Push 10x 10x 8x Each Leg 8x Dead Lifts Up 8x 8x 8x 8x 8x 8x 8x 6x Man. Rear Delt SA Bentover Row Bicep 1 1/2's Strip Curls 3x10 3x10 10x 10x Upper Back Biceps Lat Pulldown Inverted Row 10x 10x 3x8 3x8 10x 8x JM Press Skull crusher Staball Headlift Partner Glute 10x 3x10 10x Hold 3 Sec!! 8x Triceps Lower Back 10x Pullover 10x 8x 8x 3x8 10x 6x 3x10 3x10x10x10 Jammer Ext Calves St Ball Push Jam Ext 3x10 Sqt Jp bands 3x8 F/S Lunge 3x8. LB's LB's Jam Bench 3x8 Quick Feet2x20s Step Ups 3x8 Steps w/ bands
QB's RB's OL DL WR's DB's Wall Ball3x10 Sh bnd 3 sets Forearm Rolls 3 sets Ab Twist 2 x 10 QB's RB's OL DL WR's DB's Sh bnd 3 sets Quick Feet 2x20s Scissor Jmp 3x10 Ab Twist 2 sets
8x3x53% Bands 30 Sec. Rest!! Stabball DB Press Pin Press 8x 2.5 Min Rest! 8x 2.5 Min 8x 6x Rest!! 8x 6x HEAVY!!
8x81% 2.5 Min 8x84% Rest!! 6x87% 4x87%
6x81% 2.5 Min 6x84% Rest!!! 5x87% 5x87%

Cycle Kicks 3x8


Week 10 (July 11- July 15)

OFF
THURSDAY
FRIDAY
Dynamic Warmup Dynamic Warmup Forward Lunge Normal Dynamic Warm Up Backward Lunge w/ Twist Lift Side Lunge Both Ways Inchworm Warm up/ Mobility Spiderman Do Dynamic Warm Up Slow Carioca Walking High Knees High Knees High Knees w/10 yd sprint Butt Kicks Carioca to Sprint A Skips 360 Turns B Skips Backward run for 30 yards Open Door Skip Agility Leg Swings 2 sets 15s 5 Cone C x 4 ( 2 Each Side) 15 sec. rest In between 4 Cone C x 4 (2 Each Side) Lift 15 sec. rest In between 6 Cone A x 4 ( 2 Each Side) Abs 15 sec. rest In between Choose 4 abs (35s rest) 5 Cone D x 5 ( 2 Each Side) 4 sets 15s each exercise 15 sec. rest In between Band Stretch Bag Drills- High Knees, Zig Zags, Shuffle x 4 ( 2 Each Side) 9 Sec rest In between 300's x 3 5 Min Rest In Between OL/DL 60 sec. LB/TE/K/FB 55 sec. DB/RB/WR/QB 50 sec. Partner Stretch
Dynamic Warmup Dynamic Warmup Forward Lunge Normal Dynamic Warm Up Backward Lunge w/ Twist Lift Side Lunge Both Ways Inchworm Warm up/ Mobility Spiderman Do Dynamic Warm Up Slow Carioca Walking High Knees High Knees 30 Yard Bounding x 2 Butt Kicks 30 Yd Diagonal Bounding x 2 A Skips Squat Jumps 2x10 B Skips Backward run for 30 yards Open Door Skip Agility/Power Leg Swings 2 sets 15s 3 Cone A x 4 (2 ES) 15 sec. rest In between 3 Cone B x 4 L Test (2 ES) Lift 15 sec. rest In between 4 Cone F x 4 (2 ES) Abs 15 sec. rest In between Choose 4 abs (35s rest) Bag Drills 3 sets 25s each exercise 1. Back&Forth x 4 Band Stretch 2. 2 in a hole, 4 in a hole x 4 3. Side shuffle x 4 (2 ES) 9 sec rest! Zig Zag Hops x 4 15 sec. rest In between Scissor Jumps to Sprint 3x10 15 sec. rest In between 10/20/40/100's sequence x4 Partner Strech
Theres only one way to succeed in anything, and that is to give it everything. -Vince Lombardi
BEAVER FOOTBALL
11-Jul
Exercise
Bench Press Heavy Bench Dynamic Variation Bench
Upper Body
Lower Body
Friday Heavy
Exercise
Squat Dynamic Squat
Dynamic
6x84% 2.5 Min 6X87% Rest!!! 4x90% 8x3x53% Chains 4x90% 30 Sec. Rest!! Incline DB Bench Floor Press 8x 2.5 Min Rest! 8x 2.5 Min 8x w/ Bands 8x Rest!! 8x 8x w/ BAR
6x84% 2.5 Min 6x87% Rest!!! 4x90% 4x90%
Shoulder Matrix Stball DB Press 8x 10x Shoulders 8x 8x 8x 8x Fish Push Up Depth Push Up Explosive Push 10x 10x w/ Band & Up 8x 8x Plate 8x 8x Cable Row Inverted Row 3x8 3x10 Upper Back Bentover Lat Raise ullover P 3x8 3x8 JM Press Skull crusher 3x10 10x Triceps 6 Point PU 8x 3x8 8x 3xAMAP Pull ups Jammer Bench Push Press 3x10 LB's 4 Square Drill BGO's 3x8 3x15 Shoulder Matrix Wall Ball 3x20sec
QB's RB's OL DL WR's DB's Quick Feet 2x20s Decline Abs 7x7x7
8x2x53% Chains 30 Sec. Rest!! 5x84% Hang 5x84% Power 4x87% 4x87% Cleans 4x87% 4x87% 3x90% 3x90% Step Ups RDL's 8x Explosive 8x Each Leg Alt. Leg Lifts 8x Each Leg 8x 8x 8x SL Band Squat Sumo DL 8x Each Leg 8x Dead Lifts 8x 8x 8x 6x Bicep 18's EZ Bar Curl 6x6x6x 10x Biceps 6x6x6x 10x 6x6x6x 8x Good Morning St Leg DL 10x Hold 3 Sec!! 3x8 Lower Back 10x Towel Curls 10x 3x10 3x10x10x10 Calves Step Ups 3x8 Scissor J's 3x10 LB's Depth Jumps Quick Feet2x20s 3x10 Box 3x20 Sec. Sh Band 3x10 Plyo.
QB's RB's OL DL WR's DB's Quick Feet 2x20s Forearm Roll 3x
Flt Bench Pass 3x10 Plate Throw 3x10 St. Punch Pass 3x10 Push Press 3x10 Cone Hops 3x10 Quick Feet 3x20sec Push Press 3x10 Jammer Bench 3x8 1H Plate Ct.3x10 T Raise 3x10 Quick Feet 3x20 4 sq. Drill 3x20 sec. sec Quck Feet 3x20sec. Plyo. 4 SQ Drill 3x15 BGO's 3x8
Cone Hops 2x10
Squat Jumps BGO's 3x8 3x10 Press 3x10 Wall Sp 3x15 Push
Plyo. Box 3x20 Wall Sp 3x15 Squat Jump 3x10 Dot Drill 3x20s
Week 11 ( July 18- July 22)

OFF
THURSDAY
FRIDAY
Dynamic Warmup Dynamic Warmup Forward Lunge Normal Dynamic Warm Up Backward Lunge w/ Twist Side Lunge Both Ways Lift Inchworm Spiderman Warm up/ Mobility Slow Carioca Do Dynamic Warm Up High Knees Walking High Knees Butt Kicks High Knees w/10 yd sprint A Skips Carioca to Sprint B Skips 360 Turns Open Door Skip Backward run for 30 yards Leg Swings 2 sets 15s Agility/Power 3 Cone D ( 2 Each Side) 15 Sec rest in between Lift 4 Cone B ( 2 Each Side) 15 Sec rest in between Abs 5 Cone A ( 2 Each Side) Choose 5 Different Abs 15 Sec rest in between 2 Sets 25 Sec Each Power Skipping (Rest 9 sec.) Band Stretch 1. Height x 4 2. Distance x 4 3. Height & Distance x 4 Alt Leg Bounding ( rest 9s) 1. Height x 4 2. Distance x 4 3. Height & Distance x 4 10/20/40/100's sequence x4 Partner Stretch
Dynamic Warmup Dynamic Warmup Forward Lunge Normal Dynamic Warm Up Backward Lunge w/ Twist Lift Side Lunge Both Ways Inchworm Warm up/ Mobility Spiderman Do Dynamic Warm Up Slow Carioca Walking High Knees High Knees 30 Yard Bounding x 2 Butt Kicks 30 Yd Diagonal Bounding x 2 A Skips Squat Jumps 2x10 B Skips Backward run for 30 yards Open Door Skip Power Leg Swings 2 sets 15s Bags ( Rest 9 sec.) 1. Lateral 2 Leg Hops x 4 2. Gaunlet x 4 Lift 3. 1 Leg Pops x4 4. Side Sprint Hops x 4 (1 bag) Abs Jumps Choose 6 Different Abs 1. Knee Tucks 3x10 Touches 3 Sets 15 Sec. Each 2. Scissor 3x10 Touches Band Stretch 3. Lateral Bounding 3x10 Touches Hops 1. Power Hops for Distance x4 10 Yards. 15 Sec Rest 2. Cone Hops ( 2 Leg & 1 Leg) Front to Back 4x10 Side to Side 4 x10 15 sec rest in between Partner Strech
"Most just look up at the stars, a champion climbs up a mountain and grabs one."HJB
BEAVER FOOTBALL
18-Jul
Exercise
Bench Press Heavy Bench Dynamic Variation Bench 8x3x54% Bands 30 Sec. Rest!! CG Bench 8x 2.5 Min Rest! 8x 8x
Upper Body
Lower Body
Friday Heavy
Exercise
Squat Dynamic Squat Cleans
Dynamic
6x84% 2.5 Min 6X87% Rest!!! 4x90% 3x91% Alt DB Bench 8x 2.5 Min 8x Rest!! 6x
6x84% 2.5 Min 6x87% Rest!!! 4x90% 3x91% 8x2x54% Bands 30 Sec. Rest!! 5x81% Hang 5x81% Power 4x84% 4x84% 4x84% 4x84% 4x87% 4x87% Romanian DL 45 Lunge 8x 3x10 8x Split V Band 8x 3x8 SL Band Squat Deadlift 8x Each Leg 8x 8x 8x 8x 6x Bicep 1 1/2's Hammer Curls 8x 10x 8x 10x 8x 8x Goodmornings Partner Glute 10x Hold 3 Sec!! 8x 10x 8x 10x 6x 3x10 w/ Mini Band Sqt Jp bands F/S Lunge 3x8. 3x8 Ups 3x8 Step Steps w/ bands
Sh bnd 3 sets Scissor Jmp 3x10 Quick Feet 2x20s Ab Twist 2 sets
Band T Raise UOC Combo 8x 10x Bar Shoulders 8x 8x 8x 8x Plate Catch PU Depth Push up Explosive Push 10x 10x w/ bands Up 8x 8x 8x 8x Bent Lat Raise Inverted Row 10x 3x10 Upper Back 10x Man Rear Delt 8x 3x8 Leverage Skull Crusher 10x 10x Triceps Dips 8x 3xAMAP 8x 3x10 Lat Pulldown St Ball Push Jam Ext 3x10 LB's up3x8 Jam Bench 3x8 Quick Feet2x20s
QB's RB's OL DL WR's DB's Wall Ball3x10 Sh bnd 3 sets Forearm Rolls 3 sets Ab Twist 2 x 10
Alt. Leg Lifts
Dead Lifts
Biceps
Lower Back Abduction

LB's QB's RB's OL DL WR's DB's

Cycle Kicks 3x8


Qk Feet 5x20 sec Jumps 3x8 Box
Hip Sled 3x8 4 sq. Drill x3
Week 12 (July 25- July 29)

OFF
THURSDAY
FRIDAY
Dynamic Warmup Dynamic Warmup Forward Lunge Normal Dynamic Warm Up Backward Lunge w/ Twist Side Lunge Both Ways Lift Inchworm Spiderman Warm up/ Mobility Slow Carioca Do Dynamic Warm Up High Knees Walking High Knees Butt Kicks High Knees w/10 yd sprint A Skips Carioca to Sprint B Skips 360 Turns Open Door Skip Backward run for 30 yards Leg Swings 2 sets 15s Agility/Power 3 Cone H ( 2 Each Side) 15 Sec rest in between Lift 4 Cone H ( 2 Each Side) 15 Sec rest in between Abs 5 Cone C ( 2 Each Side) Choose 5 Different Abs 15 Sec rest in between 2 Sets 25 Sec Each Power Skipping (Rest 9 sec.) Band Stretch 1. Height x 4 2. Distance x 4 3. Height & Distance x 4 Cones (9 sec Rest) 1. Cone Hops F/B L/R 6x10 (3 Each Side) 2. Z Cone Hops x6 10/20/40/100's sequence x6 Partner Stretch
Dynamic Warmup Dynamic Warmup Forward Lunge Normal Dynamic Warm Up Backward Lunge w/ Twist Lift Side Lunge Both Ways Inchworm Warm up/ Mobility Spiderman Do Dynamic Warm Up Slow Carioca Walking High Knees High Knees Bear crawl to sprint x 2 Butt Kicks 30 Yard Bounding A Skips R/L Hand Touch Sprint B Skips Wall Sprint 2x30sec Open Door Skip Power Leg Swings 2 sets 15s Bags ( Rest 9 sec.) 1. Lateral 2 Leg Hops x 4 2. Gaunlet x 4 Lift 3. 1 Leg Pops x4 4. Side Sprint Hops x 4 (1 bag) Abs Jumps (15s Rest) Choose 6 Different Abs 1. Knee Tucks 3x10 Touches 3 Sets 15 Sec. Each 2. Scissor 3x10 Touches Band Stretch 3. Lateral Bounding 3x10 Touches Hops 1. Power Hops for Distance x4 10 Yards. 15 Sec Rest 2. Cone Hops ( 2 Leg & 1 Leg) Star Cone x 4 2 Legs sprint 10 Star Cone x 4 1 Leg sprint 10 15 sec rest in between Partner Strech
You Must Be An ACTIVE Particpant In Your Own Survival
BEAVER FOOTBALL
25-Jul
Exercise
Upper Body
Lower Body
Friday Heavy
Exercise
Squat Dynamic Squat
Dynamic
8x2x58% Chains 30 Sec. Rest!! 5x84% Hang 5x84% Power Variation 4x87% 4x87% Cleans Bench 3x90% 3x90% 3x91% 3x91% Shoulder Matrix St Shoulder Press Power Step Ups RDL's 8x 3x8 10x w/ DB's 10x Each Leg Shoulders Alt. Leg Lifts 8x Power Shrugs 10x 8x 8x 3x8 8x 8x Sus Chain PU Alt Med Ball PU SL Band Squat ST Leg DL Explosive Push 10x 10x 8x Each Leg 8x Dead Lifts Up 8x 8x 8x 8x 8x 8x 8x 6x Band Row Bentover Row Bicep 18's Insane 7's 3x10 10x 6x6x6x 10x Upper Back Biceps Man Rear Delt 8x 6x6x6x 10x 3x8 8x 6x6x6x 8x Negatives JM Press Staball head lift Partner Glute 3x10 3x10 10x Hold 3 Sec!! 8x Triceps Lower Back Dips 6 Point PU 10x 8x 3xAMAP 3x8 10x 6x 3x10 3x10x10x10 Jammer Ext Calves Plate Throw 3x10 Jammer Bn 3x10 Band Jumps 2x8 Squat J's 3x10 LB's LB's Cone Hops 4 sq drill 3x15 Quick Feet 5x20s Ladders 3x 3x10 3x Wall Ball3x20sec Quick Feet 5x20s Sh Band Plyo Box 3x20s
QB's RB's OL DL WR's DB's Forearm Roll 3x Bar Catch 3xAMAP QB's RB's OL DL WR's DB's Quick Feet 2x20s Dec Abs 7x7x
8x3x58% Chains 30 Sec. Rest!! Alt stb DB Bench Floor Press 8x 2.5 Min Rest! 8x 2.5 Min 8x w/ BAND 8x Rest!! 8x 6x BAR!
6x84% 2.5 Min 6X90% Rest!!! 4x90% 3x91%
6x87% 2.5 Min 5x90% Rest!!! 4x91% 3x91%
Forearm Roll 3x Ladders 3x

Plate Throw 3x10 Ladders 3x
BGO's 3x10 Jammer Bn 3x10
Wall Sprints 3x15s Depth Jmps3x8 Quick Feet 5x20sCone Hops 3x8
Chain Walks 3x Box Jumps 3x8 Quick Feet2x20s BGO's 3x10
Seat Punch pass3x8 Leg Swings 3x12 St Punch Quick Feet 3x20sec Pass3x10 3x8 Jammer Bn 3x10 1 Arm Jam Jammer Bench3x10 Forearm Rolls3x Ladders 3x Band Raise3x10 1H Plate Ct. 3x8 Leg Swings 3x12 Quick feet 20 sec Jammer Bn 3x10
Band Jumps 3x6 Wall Spt 3x15s Push Press 3x6 Sq Jumps 3x8
Depth Jumps 3x8 Scissor J's 3x8 Quick Feet 5x20s Dot Drill 3x15s
Quick Feet 5x20s Box Jumps 3x8
Hip Sled 3x8 4 sq. Drill x3
IV. Percentage Charts
max 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265
35% 35 37 39 40 42 44 46 47 49 51 53 54 56 58 60 61 63 65 67 68 70 72 74 75 77 79 81 82 84 86 88 89 91 93 35%
40% 40 42 44 46 48 50 52 54 56 58 60 62 64 66 68 70 72 74 76 78 80 82 84 86 88 90 92 94 96 98 100 102 104 106 40%
45% 45 47 50 52 54 56 59 61 63 65 68 70 72 74 77 79 81 83 86 88 90 92 95 97 99 101 104 106 108 110 113 115 117 119 45%
50% 50 53 55 58 60 63 65 68 70 73 75 78 80 83 85 88 90 93 95 98 100 103 105 108 110 113 115 118 120 123 125 128 130 133 50%
55% 55 58 61 63 66 69 72 74 77 80 83 85 88 91 94 96 99 102 105 107 110 113 116 118 121 124 127 129 132 135 138 140 143 146 55%
60% 60 63 66 69 72 75 78 81 84 87 90 93 96 99 102 105 108 111 114 117 120 123 126 129 132 135 138 141 144 147 150 153 156 159 60%
65% 65 68 72 75 78 81 85 88 91 94 98 101 104 107 111 114 117 120 124 127 130 133 137 140 143 146 150 153 156 159 163 166 169 172 65%
70% 70 74 77 81 84 88 91 95 98 102 105 109 112 116 119 123 126 130 133 137 140 144 147 151 154 158 161 165 168 172 175 179 182 186 70%
74% 74 78 81 85 89 93 96 100 104 107 111 115 118 122 126 130 133 137 141 144 148 152 155 159 163 167 170 174 178 181 185 189 192 196 74%
78% 78 82 86 90 94 98 101 105 109 113 117 121 125 129 133 137 140 144 148 152 156 160 164 168 172 176 179 183 187 191 195 199 203 207 78%
81% 81 85 89 93 97 101 105 109 113 117 122 126 130 134 138 142 146 150 154 158 162 166 170 174 178 182 186 190 194 198 203 207 211 215 81%
84% 84 88 92 97 101 105 109 113 118 122 126 130 134 139 143 147 151 155 160 164 168 172 176 181 185 189 193 197 202 206 210 214 218 223 84%
87% 87 91 96 100 104 109 113 117 122 126 131 135 139 144 148 152 157 161 165 170 174 178 183 187 191 196 200 204 209 213 218 222 226 231 87%
90% 90 95 99 104 108 113 117 122 126 131 135 140 144 149 153 158 162 167 171 176 180 185 189 194 198 203 207 212 216 221 225 230 234 239 90%
91% 91 96 100 105 109 114 118 123 127 132 137 141 146 150 155 159 164 168 173 177 182 187 191 196 200 205 209 214 218 223 228 232 237 241 91%
max 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265
max 270 275 280 285 290 295 300 305 310 315 320 325 330 335 340 345 350 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435
35% 95 96 98 100 102 103 105 107 109 110 112 114 116 117 119 121 123 124 126 128 130 131 133 135 137 138 140 142 144 145 147 149 151 152 35%
40% 54 110 112 114 116 118 120 122 124 126 128 130 132 134 136 138 140 142 144 146 148 150 152 154 156 158 160 162 164 166 168 170 172 174 40%
45% 122 124 126 128 131 133 135 137 140 142 144 146 149 151 153 155 158 160 162 164 167 169 171 173 176 178 180 182 185 187 189 191 194 196 45%
50% 135 138 140 143 145 148 150 153 155 158 160 163 165 168 170 173 175 178 180 183 185 188 190 193 195 198 200 203 205 208 210 213 215 218 50%
55% 149 151 154 157 160 162 165 168 171 173 176 179 182 184 187 190 193 195 198 201 204 206 209 212 215 217 220 223 226 228 231 234 237 239 55%
60% 162 165 168 171 174 177 180 183 186 189 192 195 198 201 204 207 210 213 216 219 222 225 228 231 234 237 240 243 246 249 252 255 258 261 60%
65% 176 179 182 185 189 192 195 198 202 205 208 211 215 218 221 224 228 231 234 237 241 244 247 250 254 257 260 263 267 270 273 276 280 283 65%
70% 189 193 196 200 203 207 210 214 217 221 224 228 231 235 238 242 245 249 252 256 259 263 266 270 273 277 280 284 287 291 294 298 301 305 70%
74% 200 204 207 211 215 218 222 226 229 233 237 241 244 248 252 255 259 263 266 270 274 278 281 285 289 292 296 300 303 307 311 315 318 322 74%
78% 211 215 218 222 226 230 234 238 242 246 250 254 257 261 265 269 273 277 281 285 289 293 296 300 304 308 312 316 320 324 328 332 335 339 78%
81% 219 223 227 231 235 239 243 247 251 255 259 263 267 271 275 279 284 288 292 296 300 304 308 312 316 320 324 328 332 336 340 344 348 352 81%
84% 227 231 235 239 244 248 252 256 260 265 269 273 277 281 286 290 294 298 302 307 311 315 319 323 328 332 336 340 344 349 353 357 361 365 84%
87% 235 239 244 248 252 257 261 265 270 274 278 283 287 291 296 300 305 309 313 318 322 326 331 335 339 344 348 352 357 361 365 370 374 378 87%
90% 243 248 252 257 261 266 270 275 279 284 288 293 297 302 306 311 315 320 324 329 333 338 342 347 351 356 360 365 369 374 378 383 387 392 90%
91% 246 250 255 259 264 268 273 278 282 287 291 296 300 305 309 314 319 323 328 332 337 341 346 350 355 359 364 369 373 378 382 387 391 396 91%
max 270 275 280 285 290 295 300 305 310 315 320 325 330 335 340 345 350 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435
max 440 445 450 455 460 465 470 475 480 485 490 495 500 505 510 515 520 525 530 535 540 545 550 555 560 565 570 575 580 585 590 595 600 605
35% 154 156 158 159 161 163 165 166 168 170 172 173 175 177 179 180 182 184 186 187 189 191 193 194 196 198 200 201 203 205 207 208 210 212 35%
40% 54 178 180 182 184 186 188 190 192 194 196 198 200 202 204 206 208 210 212 214 216 218 220 222 224 226 228 230 232 234 236 238 240 242 40%
45% 198 200 203 205 207 209 212 214 216 218 221 223 225 227 230 232 234 236 239 241 243 245 248 250 252 254 257 259 261 263 266 268 270 272 45%
50% 220 223 225 228 230 233 235 238 240 243 245 248 250 253 255 258 260 263 265 268 270 273 275 278 280 283 285 288 290 293 295 298 300 303 50%
55% 242 245 248 250 253 256 259 261 264 267 270 272 275 278 281 283 286 289 292 294 297 300 303 305 308 311 314 316 319 322 325 327 330 333 55%
60% 264 267 270 273 276 279 282 285 288 291 294 297 300 303 306 309 312 315 318 321 324 327 330 333 336 339 342 345 348 351 354 357 360 363 60%
65% 286 289 293 296 299 302 306 309 312 315 319 322 325 328 332 335 338 341 345 348 351 354 358 361 364 367 371 374 377 380 384 387 390 393 65%
70% 308 312 315 319 322 326 329 333 336 340 343 347 350 354 357 361 364 368 371 375 378 382 385 389 392 396 399 403 406 410 413 417 420 424 70%
74% 326 329 333 337 340 344 348 352 355 359 363 366 370 374 377 381 385 389 392 396 400 403 407 411 414 418 422 426 429 433 437 440 444 448 74%
78% 343 347 351 355 359 363 367 371 374 378 382 386 390 394 398 402 406 410 413 417 421 425 429 433 437 441 445 449 452 456 460 464 468 472 78%
81% 356 360 365 369 373 377 381 385 389 393 397 401 405 409 413 417 421 425 429 433 437 441 446 450 454 458 462 466 470 474 478 482 486 490 81%
84% 370 374 378 382 386 391 395 399 403 407 412 416 420 424 428 433 437 441 445 449 454 458 462 466 470 475 479 483 487 491 496 500 504 508 84%
87% 383 387 392 396 400 405 409 413 418 422 426 431 435 439 444 448 452 457 461 465 470 474 479 483 487 492 496 500 505 509 513 518 522 526 87%
90% 396 401 405 410 414 419 423 428 432 437 441 446 450 455 459 464 468 473 477 482 486 491 495 500 504 509 513 518 522 527 531 536 540 545 90%
91% 400 405 410 414 419 423 428 432 437 441 446 450 455 460 464 469 473 478 482 487 491 496 501 505 510 514 519 523 528 532 537 541 546 551 91%
max 440 445 450 455 460 465 470 475 480 485 490 495 500 505 510 515 520 525 530 535 540 545 550 555 560 565 570 575 580 585 590 595 600 605
max 610 615 620 625 630 635 640 645 650 655 660 665 670 675 680 685 690 695 700 705 710 715 720 725 730 735 740 745 750 755 760 765 770 775
35% 214 215 217 219 221 222 224 226 228 229 231 233 235 236 238 240 242 243 245 247 249 250 252 254 256 257 259 261 263 264 266 268 270 271 35%
40% 54 246 248 250 252 254 256 258 260 262 264 266 268 270 272 274 276 278 280 282 284 286 288 290 292 294 296 298 300 302 304 306 308 310 40%
45% 275 277 279 281 284 286 288 290 293 295 297 299 302 304 306 308 311 313 315 317 320 322 324 326 329 331 333 335 338 340 342 344 347 349 45%
50% 305 308 310 313 315 318 320 323 325 328 330 333 335 338 340 343 345 348 350 353 355 358 360 363 365 368 370 373 375 378 380 383 385 388 50%
55% 336 338 341 344 347 349 352 355 358 360 363 366 369 371 374 377 380 382 385 388 391 393 396 399 402 404 407 410 413 415 418 421 424 426 55%
60% 366 369 372 375 378 381 384 387 390 393 396 399 402 405 408 411 414 417 420 423 426 429 432 435 438 441 444 447 450 453 456 459 462 465 60%
65% 397 400 403 406 410 413 416 419 423 426 429 432 436 439 442 445 449 452 455 458 462 465 468 471 475 478 481 484 488 491 494 497 501 504 65%
70% 427 431 434 438 441 445 448 452 455 459 462 466 469 473 476 480 483 487 490 494 497 501 504 508 511 515 518 522 525 529 532 536 539 543 70%
74% 451 455 459 463 466 470 474 477 481 485 488 492 496 500 503 507 511 514 518 522 525 529 533 537 540 544 548 551 555 559 562 566 570 574 74%
78% 476 480 484 488 491 495 499 503 507 511 515 519 523 527 530 534 538 542 546 550 554 558 562 566 569 573 577 581 585 589 593 597 601 605 78%
81% 494 498 502 506 510 514 518 522 527 531 535 539 543 547 551 555 559 563 567 571 575 579 583 587 591 595 599 603 608 612 616 620 624 628 81%
84% 512 517 521 525 529 533 538 542 546 550 554 559 563 567 571 575 580 584 588 592 596 601 605 609 613 617 622 626 630 634 638 643 647 651 84%
87% 531 535 539 544 548 552 557 561 566 570 574 579 583 587 592 596 600 605 609 613 618 622 626 631 635 639 644 648 653 657 661 666 670 674 87%
90% 549 554 558 563 567 572 576 581 585 590 594 599 603 608 612 617 621 626 630 635 639 644 648 653 657 662 666 671 675 680 684 689 693 698 90%
91% 555 560 564 569 573 578 582 587 592 596 601 605 610 614 619 623 628 632 637 642 646 651 655 660 664 669 673 678 683 687 692 696 701 705 91%
max 610 615 620 625 630 635 640 645 650 655 660 665 670 675 680 685 690 695 700 705 710 715 720 725 730 735 740 745 750 755 760 765 770 775
V. Summer Conditioning
Agility Drill Explanations

Note: Make sure you perform each of these exercises full go and abide by the designated rest times. Abiding by the rest times and working 100% will have a major impact with you on the field.
The Squirm -develops footwork and reaction time 1. Start in a two-point stance, sprint forward 5 yards 2. At the 5 yard mark stop and rotate 360 degrees by planting one hand on the ground and spinning 3. Sprint 5 more yards, stopping and rotating 360 degrees in the opposite direction, by planting one hand on the ground and spinning 4. Sprint another 5 yards and stop and plant, cutting at a 90 degree angle breaking right or left and sprinting for 10 yards
40 Yard Ladder Sprint -Develops agility and conditioning 1. Start in your position stance on the starting line 2. Sprint 5 yards to the first line, touch the line with your right hand, return to the starting line, and touch it with you left hand 3. Sprint 10 yards to the second line, touch the line with your right hand, return to the starting line, and touch it with your left hand
4. Sprint 5 yards to the first line, touch the line with your right hand, and return to the starting line Z-Pattern Run -Improve transitional movement and turning ability 1. Position 3 cones on two lines 5 yards apart such that the cones on line 1 are 0, 10, and 20 yards, and the cones on line 2 are at 5, 15, and 25 yards 2. Start in a two-point stance 3. Sprint diagonally 5 yards to the first cone, plant the outside foot and run around the cone 4. Continue to sprint diagonally to each cone, running around each cone ZigZag Quick Feet -Improve footwork and change of direction skills 1. Start in a position stance facing a row of 10 cones, each about 1 yard apart 2. Step forward quickly and diagonally with the right foot to the right cone, then slide the left foot to the right foot 3. Lead with the left foot the left side of the next cone, and then slide the right foot to the left foot 4. Continue with this pattern through all 10 cones, as quick and efficiently as possible Pro Agility Objectives: Improve athletic abilities and body coordination during sudden change of directions Directions: 1. Measure out a 10 yard area with 5 yard increments 2. Start from a two point stance with your feet straddling the 5 yard line and one hand touching the 5 yard line 3. Sprint 5 yards to the left, touch the line with your left hand 4. Sprint back 10 yards and touch the line with your right hand 5. Finally sprint through the starting line Pro Killers Same as pro agility. Only difference is that you complete one rep and get back to the starting point chopping your feet and start again! Apply reps and rest time. 6 Cone Breakdown Keep the cones the same a Z cone. At each cone breakdown and chop your feet around the cone keeping your hips down and chest over your feet. Chop your feet around the cone until your toes point to the other cone. Explode to the next cone and repeat.
Beaver Run Test Start at goal line of the football field, then: 1. Run to 25 yd line and back to goal line 2. Run to 50 yd line and back to goal line 3. Run to furthest away 25 yd line and back to goal line 4. Run to furthest goal line, and back to original goal line 5. Run from goal line to furthest, back line, of the end zone line; then, back to furthest end zone line at opposite end of field, then back again to furthest back end zone line Note: If test is done correctly, you will have run a total of 850 yards and finish at the opposite end of the field from where you started. Times: 3:20 Offensive Linemen 2:50 Tight Ends, Quarterbacks, Linebackers 3:10 Defensive Tackles 2:45 Running Backs 3:00 Defensive Ends 2:40 Defensive Backs, Wide Receivers
Cone Drills
Note: Perform all drills 100% and abide by designated rest times!!
3 Cone Drills (All Cones are 5 Yards Apart)

A. Sprint inside of first cone 360 turn, sprint to the inside of bottom left cone 360 turn sprint through the start. B. Sprint, Back peddle, Sprint C. L Test. D. Sprint, Sprint, Sprint E. Shuffle, Sprint, Sprint F. Sprint, Sprint, Back peddle G. Back peddle, Sprint, Back Peddle
H. Back peddle, Shuffle, Sprint
Perform Each Drill with Correct Footwork, Stay Low, Eyes Up.
A B C D.
4 Cone Drills (All Cones are 5 Yards Apart)

A. B. C. D. E. F. G. H. Back peddle, Sprint, Back Peddle, Sprint Shuffle, Sprint, Shuffle, Sprint Beaver Agility. Sprint to Inside Top Left Cone Circle, Sprint to Inside Top Right Circle, Sprint to Bottom Right Cone Circle, Sprint Sprint, Sprint, Sprint, Sprint Back peddle, Sprint, Back peddle, Sprint Sprint, Shuffle, Back peddle, Sprint Sprint, Shuffle, Back peddle at Angle, Sprint
A. B C D
E.
F.
G.
H.
5 Cone Drills (All Cones 5 Yards Apart, Split Middle Cone)

A. Sprint, Half Circle up to Left Cone, Shuffle, Sprint, Half Circle to Lower Right Cone, Shuffle B. Sprint to Middle Cone Half Moon to Back peddle to lower Right, Sprint, Back Peddle to Center Cone Half Moon, Sprint, Sprint C. Sprint to the Middle cone, Sprint to any combination of the four, but coming back to the center cone before touching the others. ( have some one shout out a combination of 1-4) D. Sprint, Sprint to middle cone touch with hand open up shuffle, Back peddle, Sprint
A B. C D.
6 Cones (5 Yards Apart, May Need Adjustment on Certain Drills)

A. Sprint To Upper Center, Circle Around To Lower Right, Sprint, Sprint To Lower Center, Circle Around To Upper Left, Sprint B. Shuffle, Sprint, Decelerate, Shuffle, Sprint C. Shuffle, Sprint, Shuffle, Weave D. Sprint, Back peddle, Sprint, Back peddle, Sprint, Plant and make a cut and sprint
A. B. C. D.
Bag Drills
All bag drills except single bag drills should be performed with a 5 yard sprint going into the bags and finish with a 5 yard sprint when completing the bag work. When performing the different bag drills the athlete should consistently maintain good athletic position (staying low, keeping knees high, eyes up and keeping hips square). 5 to 6 Bag Drills Sprint through. High knees Two in every Hole Two in every Hole with a stutter Step. Side Shuffle. Zig Zag Run through the bags. Side Shuffle with two hand touch Single Leg Hops Double Leg Hops 5 to 6 Bags Staggered A. B. C. D. Sprint around bags. Shuffle through Up and Back Run Up and Back Run/Back peddle Single Bag Drill A. Side Hops and Sprint B. Single Leg Side Hops and Sprint C. Front to Back Hops Spr
A. B. C. D. E. F. G. H. I.
Sprint Workouts
Note: Abide by all sprint times and rest times if you miss your time you will run it over or have another sequence! 1. SPRINT SEQUENCE: 20/40/60/80s: The distances involved are to be run in an incremental sequence as instructed. The standard relief between repetition and rest between sets is as follows: SPRINT RELIEF PER SET REST BEFORE NEXTSET 20's 10 sec. 1 min. 40's 15-20 sec. 2 min. 60's 20-25 sec. 2 min. 80's 30-35 sec. IT'S OVER! 2. SPRINT SEQUENCE: 10/20/40/100s: The distances involved are to be run in an incremental sequence as instructed. The standard relief between repetitions and rest between sets is as follows: SPRINT RELIEF PER SET REST BEFORE NEXT SET 10's 10 sec. 1 min. 20's 15-20 sec. 2 min. 40's 20-25 sec. 2 min. 100's 35-40 sec IT'S OVER! 3. SPRINT SEQUENCE: 80/60/40s: The distances involved are to be run in a decremental sequence as instructed. The standard relief between repetitions and rest between sets is as follows: SPRINT RELIEF PER SET REST BEFORE NEXT SET 80's 30-35 sec. 3 min. 60's 25-30 sec. 2 min. 40's 20-25 sec. ITS OVER!
VI. Nutrition
Nutrition
To excel as a student athlete it is essential that you properly fuel your mind and body. This will not happen with a magical powder or pill, but rather with a consistent balanced approach including the amount of food, the quality of these foods, and the timing of your intake. Properly fueling your body will help you perform optimally in the classroom, weight room, and on the field. The following are guidelines to help you achieve peak performance and optimize your short-and long-term health. This includes strategies for losing excess fat weight, or adding lean muscle weight, meal planning and snack selection, timing of intake, as well as tips for reading labels. Nutrition 101 The calories or energy we get, come from food. Food components that supply energy include carbohydrates, protein, fat, and alcohol. Carbohydrate and protein both have 4 calories per gram, fat contains 9 calories per gram and alcohol has 7 calories per gram. Water and other nutrients called micro-nutrients which include vitamins and minerals, contain no calories, however, are essential for the body to function normally. One of the keys of good nutrition for sports performance and health is to focus on nutrient density. Nutrient density refers to the amount of nutrients you are getting per the amount of food you are eating. For example a glass of 100 percent orange juice would be more nutrient dense than a glass of soda. Below is a summary of the key nutrients, including their calorie (energy) level, food sources, functions and recommended amounts. Carbohydrates [CHO] (4cals/g)
Simple: sugar, sweets, candy, Complex: Cereals, pasta, rice,
potatoes, breads, fruits, veggies Functions: Stored as glycogen in muscle and liver and is an important fuel during exercise. Storage is limited so needs to be emphasized in diet. Best fuel for moderate & high intensity exercise. Primary fuel source in the brain. Important for recovery & to help with muscle building. Complex carbohydrates contain many essential vitamins, and minerals. Amounts: 50-60% of total calories. ~ 3 grams / pound body weight. 250 pounds x 3 = 750 grams of carbohydrate
Fat (9 cals/g)
Types: temp) healthy fats: Vegetable oils i.e. canola & olive oil, nuts, seeds, fish oil Saturated Fat (solid at room temp.) unhealthy fats: Butter, lard, full fat dairy products, coconut oil.
Protein (4 cals/g)
eggs, low fat dairy, soy, beans/legumes, nuts, seeds
Types: Unsaturated fat (liquid at room Lean red meat, poultry, fish,
Functions:
Muscles and hormones are made of protein. Each protein is made of amino acids. Amino acids are the building blocks for protein synthesis /muscle building & repair Note: If you are not eating enough calories or carbohydrate, protein will be used for energy and limit your ability to make new muscle. Amounts: 15-25% total calories 0.6-0.8 grams per # body weight Ex) 220 pounds 0.7 grams x 220# = 154 grams Ex) 286 pound 0.7 grams x 286# = 200 grams
Functions:
Is the primary fuel we burn at rest & during low moderate intensity exercise. Liquid fats contain essential nutrients that aid in the health of all cells, reduces inflammation and the viscosity /thickness of our blood Amounts: 20-35% of total calories (emphasize healthy fats)
ESTIMATED CALORIC AND MACRONUTRIENT NEEDS Carbohydrate Protein in in grams grams 490-660 550-730 600-800 655-870 710-940 625-890 680-950 725-1000 115-140 (150*) 125-155 (165*) 140-170 (180*) 155-185 (196*) 165-200 (210*) 180-215 (230*) 190-230 (245*) 205-245 (260*) Fat (total) in grams 98-140 110-155 120-170 130-185 140-200 150-200 165-200 175-200 Saturated Fat (max) 35-39 39-44 43-45 45 45 45 50 50
Weight Calories 180 200 220 240 260 280 300 320 3500-3900 3900-4400 4300-4800 4700-5200 5100-5700 5400-5700 5800-6100 6200-6500
The above calorie and nutrient levels are specific for football players in training. During periods of down time (not working out regularly), your calorie and nutrient needs will to be reduced. If your goals are to lose weight, a rule of thumb is to reduce calorie intake 250-500 calories per day. To gain weight, increase calorie intake 250-750 calories /day.
Tips for Reading Labels
Training Guidelines
FUELING BEFORE, DURING, & AFTER TRAINING & COMPETITION
While the amount and type of food you choose matters for daily refueling, the timing of intake relative to your workouts and competition is also important. In fact, when you eat can either help or impair your performance or workout. For example, eating a meal just a few minutes before a workout will not be digested quickly enough to supply energy to your working muscles and will also likely lead to an upset stomach. However, eating a small snack 30-60 minutes before a workout can be helpful to your performance and recovery. Building a solid routine of pre-training/competition foods and fluids and knowing what to eat and drink before, during, and after training and competition is a key for effective exercise training and successful performance. EATING BEFORE TRAINING AND COMPETITION Eating and drinking before training helps to: prevent feelings of light-headedness minimize fatigue & maximize performance by fueling muscles with CHO increase ability to concentrate by fueling the brain prevent feelings of hunger and thirst helps with recovery including the building of new muscle Pre-training/game meals- Your meal should be eaten ~3-5 hrs before training/games, and should be high in carbohydrate (at least half of the calories), moderate in protein, and low in fat. This meal should contain around a of your total calorie needs for the day. Everyone is different with respect to the exact types and amounts of food they can tolerate before practice or games, but over time you will learn what works best for you. Make sure you are consuming adequate fluids with your meal (2-3 cups /16-24 ounces). (For examples see sample meals at the end of this chapter). Pre-workout or game snacks - A small snack is recommended particularly before a strenuous or long workout, or when you are doing two workouts a day. It is suggested you eat a small snack 30-60 min before training or competition that includes mostly carbohydrate (30-50 grams) a modest amount of protein (7-15 grams) and small amounts of fat. Examples include a bowl of cereal with low-fat milk, or a Clif/Gatorade bar, both which contain around 250 calories. A general rule may be that you should never begin your workout thirsty or hungry! (see 250 calorie snack list for additional examples at the end of this chapter). FUELING DURING TRAINING AND COMPETITION For workouts lasting longer than 60 minutes or during games and scrimmages, it is recommended to fuel with small amounts of carbohydrate to help maintain exercise intensity (muscle contraction requires carbohydrate), reduce fatigue, cramping, and
maintain mental focus. Maintaining hydration is also important, so a commercial sport drink (Gatorade), or a homemade sports drink (see under Hydration section) is an ideal choice because it is quickly absorbed and replaces fluids and electrolytes (sodium, potassium), in addition to supplying carbohydrates. The key is not to consume a beverage that is too concentrated (soda, or full strength juice) because it will not be quickly absorbed and will likely lead to an upset stomach. With respect to the use of gels or similar products, practice with these products first during a practice---not a game. In summary, during exercise: Drink 2-4 cups of sport drink per hour by drinking 4-8 oz every 15-20 minutes. During high temperatures and humidity you use your water and carbohydrate stores much quicker so make sure to achieve the upper end of these recommendations during these conditions.
EATING FOR RECOVERY & MUSCLE BUILDING AFTER TRAINING/GAMES Eating after an intense workout or a game is essential for recovery and preparation for your next workout. It helps you replace carbohydrate stores in your muscle (glycogen) and helps repair damaged muscle and build new muscle. This is especially true during two-a-day workouts, when there is a small amount of time between training sessions. If you do not eat a snack or meal after a workout, you will prolong recovery and your body will breakdown your muscle for energy, reducing your muscle mass. This is counter productive! Eat within 60 minutes, the sooner the better. The snack or meal should contain a mixture of carbohydrate and protein and modest amounts of fat. Include at least 70-100 grams of carbohydrate and 20-30 grams of protein (~500600 calories; for examples see next page and page 28 for 500 calorie snack lists). Also remember to include fluids. As a rule, drink ~3 cups of fluid per pound of body weight lost during the workout. Situation
BEFORE practice or game (MEAL)
Timing
3-5 hours before practice, workout, competition
Carbohydrate Goals
100-200 g
Protein Goals
30-50 grams
Food Examples . 2 poached eggs + 2

pieces toast + 1 orange + 10 oz milk. 2 cups of pasta with tomato sauce + 1 cup cottage cheese + H20 . 1 large turkey sandwich + 1 cup carrots + 1 piece of fruit + 1 cup OJ
Pre-workout or game (SNACK)
30-60 minutes before practice, workout, competition
30-50 g
7-10 grams
. 1 sport bar + 1 cup water

. 1 fruit yogurt + cup cereal + 1 cup water. 1 bagel + 2 slices turkey with mustard + 1 cup water. 1 cup milk + 1 cup of cereal + 1 cup water . 20 32 oz sport drink . 16 20 oz sport drink + sports gel or bar + water Bars: Luna, Pria, Powerbar
Fueling/Hydrating DURING practice or game
During training sessions & competition lasting longer than 60-90 minutes within 60 minutes after training session or game
Drink 4-8 oz of sport drink every 15-20 min. (1 g/minute or 3060 g per hr)
After workout or games RECOVERY FUEULING (snack or meal)
Include at least 70-100 g
Include at least 20-30 grams of protein. No need to exceed 50.
. 2 cups sport drink + 1

cup low fat milk + sport bar . 2 cups sport drink + 1 - 2 cups water + peanut butter sandwich . 2 cups sport drink + 1 - 2 cups water + turkey sandwich . 2 - 3 cups water + 1 cup low-fat chocolate milk + 3 graham crackers . 2 cups sport drink + 1 - 2 cups water + 1 fruit yogurt
TIPS FOR MAINTAINING OR IMPROVING BODY COMPOSITION

Energy (calories) Food containing carbohydrate, protein, and fat provide important nutrients and energy (calories). Your body weight will remain the same if energy intake equals energy expenditure (output). Regardless if you desire to maintain your weight, lose weight or gain weight, the principles summarized above summarizing the timing of intake are important. Additionally the composition of the food intake recommended is similar, only the amounts will differ. General guidelines on food choices are summarized below. Following this you will find specific tips for your body composition goals as well as meal and snack examples. Choose nutrient dense foods over low nutrient dense foods (empty calories). Whole grain bread, pasta, and cereals, brown rice Fruits and vegetables Lean protein sources including: - Lean cuts of red meat, poultry, fish -Eggs (if you have high cholesterol, consume in moderation) -Bean containing dishes (rice & beans, beans & corn, chili)
- Nuts and seeds (if you are trying to lose weight eat in moderation) - Dairy products (select low fat sources when possible; if lactose intolerance select Lactaid, Lacteeze, or soy milk such as Silk) Decrease foods high in animal and trans-fats (saturated = solid). Fried foods (chicken, fish, potato chips, French fries) High fat meats (bacon, sausage, ribs, skin on chicken, prime rib) Foods loaded with cheese, sauces, and sour cream Include foods high in plant fat and fish oils (unsaturated fats) Nuts and seeds (peanut butter, almonds, cashews, walnuts) Vegetable oils (olive, canola, soybean, safflower & sunflower oils) Non-hydrogenated margarine (Smart Balance) Fish Selected oils from beans (note: most beans are very low in fat with the exception of soy and garbanzo beans) Choose your sugars wisely for training! Instead of soda choose 100% juice, diluted juice or sport drinks, Instead of cakes, cookies, candy bars, & pies choose fresh fruit, dried fruit, yogurt, frozen yogurt, sorbet, reduced fat ice cream, whole grain muffins, energy bars (Clifbar, Powerbar, Harvest bar) Limit alcohol- excess alcohol impairs protein synthesis and muscle building it also increases your risk for heart disease and cancer. EATING PATTERNS FOR TRAINING & PERFORMANCE Eat breakfast! (or at least a snack if you have an early morning workout) Breakfast is one of the most important meals for athletes. Training on an empty stomach for an athlete who wants to gain muscle mass is counterproductive. Instead of building muscle you will break down muscle for energy. Bowl of whole grain cereal (>3g fiber), skim milk, banana, almonds, glass of juice. PB & J sandwich, glass of milk, glass of OJ (or two pieces of fruit) 1 whole egg, 3 egg whites (particularly if you have high cholesterol), whole grain toast, butter/margarine or peanut butter, jam, juice or fruit Eat frequently! Eating frequently (every ~3 hours) prevents athletes from energy drain and excessive hunger (for specifics on timing of intake see previous section) Eat breakfast, lunch, dinner Eat several snacks Depending on body your composition goals, refer to the appropriate section below for tips for guidance on achieving your goals. This information combined with the snack and
meal plans that will follow will guide you in selecting a food pattern that will provide you with the proper amounts of carbohydrate, protein, fat and nutrients to fuel your training and game day performances. WEIGHT MAINTENANCE TIPS If your goal is to maintain weight or improve your body composition, try to keep a consistent pattern and avoid eating too few calories, or too little carbohydrate or protein. The proper balance and the timing of intake are essential to avoid muscle breakdown and have carbohydrates available to fuel muscles. For a guide on how many calories and the amount of carbohydrate, protein and fat you need see the table on the second page of this chapter. Also see the sample menus and snack ideas at the end of this section.
WEIGHT GAIN STRATEGIES

If your goal is to gain weight see the tips below and select the appropriate calorie level on second page of this chapter, as well as the meal plans and snacks at the end of this section. To achieve weight gain, more calories from food need to be consumed than is expended through exercise and daily activities. A pound of weight is equal to approximately 3500 calories. If your weight is stable and you add 500 extra calories per day you should gain about 1 pound per week. If you gain the weight too quickly (more than 2 pounds/wk) you will be adding more fat than muscle.
Energy (Calories) Weight gain, and particularly muscle gain, is best achieved by eating nutrient dense calories from carbohydrate and protein with modest amounts of added fat. This must be done in combination with a strength training program, and adequate recovery time. Key Tips! *To gain one pound of weight per week, add approximately 500 cal/day (see snack handout or below). * If you gain the weight too quickly (more than 2 pounds/wk) you will be adding more fat than muscle * Timing of intake is important--eat several meals and snacks each day. This will ensure adequate fuel (carbohydrate and protein) are available for workouts which will also help with recovery and the building of new muscle. 500 Calorie snack examples Peanut Butter & Jelly Sandwich + 1 cup 1% Milk Bagel + 2 T. Peanut Butter Turkey and Cheese Sandwich + 20oz. Sports Drink 1 cup Kashi Go Lean Crunch + 1 cup 1% Milk + 20oz Sports Drink 1 Clif Bar/Powerbar/Harvest Bar + 16oz. 1% milk Egg sandwich + 1 banana
Weight Gainers Tips

Eat early and eat often.
Eat something within 1 hour of waking Eat something every 3-4 hours
Adding calories to breakfast

Instead of lower calories cereals like honey nut cheerios go with granola or grape nuts Add dried fruit to cereals Instead of toast go with bagels Instead of jam on your toast or bagel use peanut butter (or use both or PB and honey) Go with low fat chocolate milk, 2% milk or 100% juice for fluids (2-3 cups) Cook eggs in olive or canola oil Add peanut butter, nuts, dried fruit, brown sugar, and powdered milk to oatmeal Use milk instead of water when making instant oatmeal Make a PB & J from frozen waffles Add carnation instant breakfast to milk
Adding calories to lunch and dinner

Make PB & Js with bagels Use thicker sliced bread for sandwiches Smear non-hydrogenated margarines (tub) on bread when making sandwiches Smear peanut butter on apples or bananas Add avocado to turkey sandwiches Try hummus, guacamole or tapenades (olive spread) as a condiment on sandwiches Saute meat and veggies in canola or olive oil (~1T) To salads add kidney/garbanzo beans, sunflower seeds, walnuts, raisins/craisins, croutons, tuna, cottage cheese or deli meats, and liberal amounts of oil based salad dressings (Italian, vinaigrettes) Add low fat sour cream and tub margarines to potatoes
Adding calories to snacks (see 500 calorie snack list)

Take advantage of snacks provided by strength coaches or athletic trainers Do not use these as a crutch theyre only to supplement your plan Combine your favorite nuts, dried fruit, and chocolate pieces Try Fig Newtons as a sweet treat When in class all day try freezing yogurt overnight and add granola to it as it defrosts Add a package of carnation instant breakfast to a carton of milk from the caf or convenient store
Little tips for big gains

Apple, cranberry, cranapple, grape, pineapple, and most juice blends (banana-orange pineapple) have more calories than orange, grapefruit, or tomato juice. When making juice from frozen concentrate, add less water then what the directions indicate. Add cup of powdered milk to 1 cup of 2% milk, or add malt powder, carnation instant breakfast or other powdered flavorings
WEIGHT LOSS STRATEGIES

Energy (Calories) Your body weight will remain the same when energy intake equals energy expenditure (output). To create a weight loss you need to create an energy deficit and expend more energy than you take in through food. Weight loss basics: To minimize muscle loss, and have energy to train, you should not lose more than 1-2 pounds per week. A one pound weight loss is equal to a 3500 calorie deficit. To lose 1 pound per week you need a 500 calorie deficit per day (500 cal x 7 days = 3500). You could achieve this by eating 500 fewer cal /day, or eating 250 fewer calories and expending 250 extra calories. A simple way to remove calories from your intake is to remove excess amounts of empty calories in your meals and snacks. Negative side effects of losing weight too quickly include, muscle loss, fatigue, dehydration, and illness are common when using inappropriate methods such as fasting, high protein diets, laxatives, and sweat suits. KEY GUIDELINES for ACHIEVING WEIGHT LOSS Choose Nutrient Dense foods that will provide satiety (fullness). See snack & meal examples Quality protein sources: Poultry, fish, red lean meat, beans, eggs/ egg whites (moderation on yolks if you have high cholesterol) Select fiber rich foods: whole grain breads, cereals, pasta, brown rice, beans, & lentils Select low fat dairy (milk, cottage cheese, yogurt, & cheese), if lactose intolerant try Lactaid, Lacteeze or soy milk like Silk Consume whole pieces of fruit rather than drinking large amounts of juice/fruit punch Consume a variety of vegetables Consume nuts and seeds and other healthy fats in moderation Reduce the intake of foods with excess fat. Fried foods (chicken, potato chips, French fries) Biscuits with gravy, croissants Cream based soups and sauces (select those made with broth) High fat meats (bacon, sausage, ribs, skin on chicken, prime rib) Lower the amount of added sugar. Instead of regular soda replace with flavored water (or plain), diluted juice or sports drinks (limited amounts), or diet soda in moderation. Instead of cakes, cookies, and pies choose whole grain muffins, fruit, or yogurt. Limit or avoid alcohol. Alcoholic beverages are high in calories and lead to dehydration. Excess alcohol intake impairs muscle synthesis. Note: 12oz beer or 5oz wine or 1.5oz liquor is ~150 cal.
EATING PATTERNS
Eat frequently throughout the day. Eating every few hours maintains your energy level and maximizes recovery from training and competition. Avoids becoming over-hungry. Maintains satiety (fullness) and prevent overeating. Eat breakfast everyday. Jump starts your engine for the day. Reduces chances for overeating later in day. Ensures a high quality workout. Maximizes protein building and carbohydrate storage in the muscle. Reduce portion sizes of your high-fat and high-sugar choices Avoid super-sized meals and drinks. Share a meal with a friend or use a doggy bag. Focus on nutrient dense choices and you can eat a larger volume of food without excess calories (for example instead of consuming a large cheese burger, large fries and large coke ( ~1800 cal) select a chicken sandwich with veggies, fruit and a baked potato and youll have more nutrients and ~500 fewer calories. Be a mindful eater. Do not eat too fast (Once you begin eating it takes approximately 15 minutes for your brain to sense you are getting full). Ask yourself if youre hungry before you start eating. Focus on eating and enjoy it (minimize TV especially the Detroit Lions while eating). THE BIG 10 (11) THINGS TO DO TO LOSE FAT WEIGHT 1. Eat Breakfast this jump starts your metabolism, fuels training, and prevents binges later in the day 2. Include protein with every meal and snack this helps hold on to your muscle while youre losing weight. (protein foods are low-fat dairy, lean chicken/fish/red meat, beans, soy, and limited amounts of peanut butter/nuts) 3. Eat frequently to prevent you from getting over hungry or training on empty, both of which will lead to over eating 4. Limit added fat calories from fried/high fat foods (like cream based sauces/soups, ribs, fried chicken) 5. Limit added sugar calories from candy and packaged cakes, etc. 6. Limit calories from alcohol it goes straight to the gut (beer belly) 7. Increase your fiber by eating more fruits, veggies, whole grains, and beans you will feel fuller longer, helping you eat less 8. Increase the cardio find at least 30 minutes each day to hop on the bike, elliptical, stairmaster, or treadmill
9. Reduce portions by going with a 6 oz. steak vs. a 12 oz., or 1 cups of pasta vs. 3 cups 10. Limit your fluid calories from soda, fruit drink, high fat milk, sports drinks and 100% juice 11. Sleep 7-9 hours every night its been shown that people overeat when they dont get adequate sleep
SUPPLEMENTATION
SUPPLEMENT FACTS
What is a supplement? A dietary supplement is any product taken by mouth that contains dietary ingredients (is loosely used term) and its label clearly states that it is a dietary supplement. The manufacturer is responsible to make label information truthful and not misleading. However, due to Dietary Supplement and Health Education Act (DSHEA) of 1994 information on labels can be vague. If the product label does not make a disease claim the wording can be somewhat misleading. For instance, a product could state that it may improve muscle building and performance without any actual data to support this claim. You will note nearly all supplements, following the claim it states This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. The manufacturer is also responsible for making sure that all the dietary ingredients in the supplements are safe however they are not typically tested by an independent agency before they are put on the market. Unlike drugs used for medical purposes, manufacturers and distributors of supplements do not need to register with FDA or get FDA approval before producing or selling dietary supplements unless they make a disease claim. FACT: A recent study conducted from 2006-7 by Informed-Choice where they purchased dietary supplements at several retail stores in the United States and evaluated the contents of these products. - 25% (13 of 52 tested) contained banned steroids. Andro was the most common. -11.5% (6 of 52 tested) contained banned stimulants. Ephedra was the most common. IMPORTANT NOTE! None of these banned substances were listed on the label Things to be aware of: Supplement companies do not have to prove a supplements safety, effectiveness or potency before placing it on the market. Therefore, potential harmful sideeffects are unknown! Check on the safety and effectiveness of supplements. A good site to check is the Resource Exchange Center who works with the NCAA. http://www.drugfreesport.com/ Supplements are expensive and will not take the place of a poor diet. Consider using the money for improving the quality of the food you buy
DO NOT take a dose larger than is recommended on the package! If you feel you are having a reaction (e.g., headache, upset stomach, dehydration, etc.) STOP TAKING THE PRODUCT IMMEDIATELY! Partial List of Possible Hazardous Side-Effects of Anabolic Steroid Abuse
(From The American College of Sports Medicine)
Negative effect on blood lipid profile (increase in LDL, the bad cholesterol, and decrease in HDL, the good cholesterol) which is a leading contributor to heart disease Increase in connective tissue (e.g., tendon) injuries Liver tumors and/or dysfunction Testicular atrophy Infertility Enlargement of the hearts left ventricle, which can lead to malfunctions of the heart muscle Strokes and other cerebral accidents
The following is the NCAA BannedDrug Classes.
BE AWARE!!!!!
SAMPLE MEAL PLANS

Use the table at the beginning of this section to estimate your approximate calories needs. Below are several sample meal plans that will give you an idea of the types and amounts of foods you should consume. Also following the meal plans refer to the list of 250 and 500 calorie snacks.
SAMPLE DAILY MENU 2500-Calorie Menu

Amount Calories
70 90 105 190 455
CHO (g)
14 4 27 30 75(65%)
Protein (g)
3 4 1 8 16(14%)
Fat (g)
1 8 5 14(27%)
Saturated fat (g)

1 0 3 4(8%)
Breakfast
Bagel, whole wheat Peanut Butter, crunchy Banana, fresh Chocolate Milk, 2% 1 medium 1 Tbsp 1 medium 1 cup
Lunch
Grilled Chicken Breast Brown Rice Broccoli Milk, 1% 6 oz 2 cups 1 cup 1.5 cups 196 433 55 165 849 90 11 20 121(57%) 36 10 4 14 64(30%) 6 4 1 4 14(15%) 2 1 2 5(5%)
Snack
Yogurt, low-fat, fruit on bottom Granola, Go Lean Crunch 1 cup 1 cup 220 190 410 42 37 79(77%) 7 9 16(16%) 2 3 5(11%) 1 1(2%)
Dinner
Spaghetti noodles Sauce, meaty Salad, mixed greens Salad, dressing, ranch 2 cups 1 cup 2 cups 2 Tbsp 415 281 18 50 764 81 17 3 4 105(56%) 380(61%) 15 13 2 1 31(16%) 127(20%) 2 19 3 24(28%) 57(21%) 6 1 7(8%) 17(6%)
Totals
2478

Amount Calories
240 104 35 110 114 603 72 90 162
CHO (g)
48 27 9 21 27 132(87%) 19 3 22(54%) 33
Protein (g)
7 1 3 11(7%) 4 4(9%) 32
Fat (g)
3 1 1 5(7%) 8 8(44%) 23
Saturated fat (g)

1 1 2(3%) 1 1(5%) 6
Breakfast
Pancake, 4, fzn Syrup, maple Blueberries, fzn Yogurt, low-fat, fruit on bottom Orange Juice 4 each 2 Tbsp cup cup 1 cup
Snack
Apple Peanut Butter, crunchy 1 medium 1 Tbsp
Lunch
Deli Sandwich: 2 slices whole wheat, 4oz turkey, 1T mayo, 1 slice cheese Carrots, baby, fresh Milk, 1% 1 sandwich 452
1 cup 1.5 cups
53 165 670 110 95 205 196 158 29 403 71 857 2497
12 20 65(39%) 8 15 23(45%) 36 5 38 12 91(42%) 333(53%)
1 13 46(27%) 1 4 5(10%) 36 4 2 24 2 68(32%) 134(22%)
4 27(36%) 2 2 4(17%) 6 18 2 26(27%) 70(25%)
2 8(10%) 1 2 3(13%) 2 6 8(8%) 22(8%)
Snack
Wheat thin crackers Chocolate Milk, 2% 12 each cup
Dinner
Grilled Chicken Breast Baked Potato Sour Cream, fat free Chili, con carne, w/ beans Saltine crackers 6 oz 1 med (6 oz) 2 Tbsp 1.5 cups 6 each
Totals
Sample Daily Menu 3000 Calorie Menu

Amount Breakfast
Pancakes Nut butter Maple syrup, honey, or fruit jam Fruit Milk (Skim) 100 % Orange Juice 4, med sized 1 Tbsp 2 Tbsp 1 cup 1 cup 1 cup 275 101 105 109 86 113 789 40 164 204 52 3 27 28 12 27 149 (75%) 9 28 37(72%) 6 2 0 1 8 2 19(10%) 1 6 7(14%) 4 9 0 1 0 0 14(16%) 0 2 2(8%) 1 1 0 0 0 0 2 (2%) 0 1 1(4%)
Calories
CHO (g)
Protein (g)
Fat (g)
Saturated fat (g)
Snack
Clementine Cottage cheese, low fat 1 med 1 cup
Lunch
Nachos: 2oz. tortilla chips, 2oz reduced fat cheese, cup reduced fat refried beans, cup guacamole, cup salsa Cranberry Juice Fruit 1 608 55 30 33 9
Med sized
93 81 782 220 220
24 21 100(51%) 43 43(78%)
1 0 31(16%) 4 4(8%)
0 0 33(37%) 4 4(7%)
0 0 9(10%) 1 1(4%)
Snack
Quaker Oatmeal on the Go 1 bar
Dinner
Mushroom Swiss Burger: 4oz ground beef (90 % or better), whole wheat bun, cup grilled mushrooms, 1 slice swiss cheese Baked potato Sour cream, fat free Apple Juice 1 burger 513 22 40 32 13
1 large 2T 1 cup
134 58 87 792 190 45 235
31 2 22 77(38%) 36 12 48(81%)
3 2 0 45(22.7) 3 8 11(18%)
0 5 0 36.5(41%) 3 0 3(11%)
0 3 0 16(18%) 0 0 0
Evening Snack
Kashi Go Lean Crunch Milk (Skim/2%) 1 cup cup
Daily Total
3022
454 (59%)
117 (16%)
92.5(27%)
29 (8.7%)

Amount
Breakfast Quick or cooked oats Milk (Skim) Raisins Nuts Fruit Snack Pretzels Hersheys Kisses Lunch Deli sandwich: 2 slices whole grain bread, 4oz. turkey, 1 slice cheese, 1T mustard Baby carrots Peach Yogurt, low fat 100 % Orange juice Snack Trail mix Fruit Dinner Tacos: 4-6oz lean ground beef, 3 flour tortillas, c salsa, c reduced fat cheese Fresh fruit salad Sour cream, red.fat Daily Total 2 packets 1 cup 1 cup cup 2 oz 1 cup
Calories
145 86 109 334 109 783 107 103 210
CHO (g)
25 12 29 11 28 105(54%) 22 12 34(65%)
Protein (g)
6 8 1 12 1 28(14%) 3 1 4(8%)
Fat (g)
2 0 0 30 1 33(38%) 1 6 7(30%)
Saturated fat (g)

0 0 0 3 0 3(3%) 0 4 4(17%)
1 oz 4 pieces
1 sandwich
339
32
30
11
1 cup 1 medium 1 cup 1 cup
55 42 250 113 799
13 11 47 27 130(65%) 14 8.5 22.5(41%)
1 1 11 2 45(22.5%) 5 1 6(11%)
0 0 3 0 14(16%) 12 1 13(53%)
0 0 2 0 8(9%) 2 2(8%)
cup c
176 82 217
3 tacos
585
46
39
27
1.5 cup 2T
152 58 795
3014
22 2 70(35%)
400 (53%)
1 2 42(21%)
135 (18%)
8 5 40(45%)
109(32.5%)
2 3 15(17%)
32 (10%)

Amount Calories
240 227 242 82 791 160 154 314 858
CHO (g)
48 57 24 17 146 (74%) 40 7 47 60%) 66
Protein (g)
5 16 1 22 (11%) 9 9 (11%) 63
Fat (g)
3 9 1 13 (15%) 10 10 (29%) 38
Saturated fat (g)

1 6 7 (8%) 1 1 (3%) 10
Breakfast
Pancakes Maple Syrup 2% milk Fruit 5 medium c 2 c (16 oz) 1c
Snack
Sports drink or diluted juice1 Almonds 20 oz ~22 almonds
Lunch
Deli sandwich: 4 (1oz) turkey slices, 1 slice cheese, 2 T mayo, 2 slices whole wheat bread Water Baby carrots 2 sandwiches
16 oz 10
40 898 160 97 257 390 283 59 204 242 1178 3438
10 76 (34%) 40 21 61 (95%) 79 21 5 36 24 165 (56%) 495 (58%)
1 64 (29%) 1 1 (2%) 14 16 3 6 16 55 (19%) 151 (18%)
38 (38%) 1 1 (3%) 2 15 3 4 9 33 (25%) 95 (25%)
10 (10%) 4 1 6 11 (8%) 29 (8%)
Snack
Sports drink or diluted juice1 Banana 20 oz 1 medium
Dinner
Spaghetti noodles Spaghetti sauce w/meat Broccoli, cooked Dinner roll 2% milk 2c 1c 1c 2 medium 2c
Totals

Amount Calories
297 124 101 121 108 751 355 97 152 604
CHO (g)
51 31 1 12 25 122 (65%) 42 21 38 101 (67%) 68
Protein (g)
12 8 8 2 30 (16%) 13 1 14 (9%) 27
Fat (g)
5 7 5 17 (19%) 15 1 16 (24%) 36
Saturated fat (g)

1 2 3 6 (7%) 3 3 (13%) 9
Breakfast
Oatmeal Honey Egg, hard boiled 2% milk Orange juice 2 c, cooked 2T 1 large 1c (8oz) 1c (8oz)
Snack
Peanut Butter Sandwich Banana Sports drink or diluted juice1 1 sandwich 1 medium 20 oz
Lunch
BLT (3 slices turkey bacon, 1 leaf of lettuce, 2 slices tomato, 2 T mayo) Baby carrots Water 2 sandwiches 704
10 16 oz
40 744 210 152 362
10 78 (42%) 38 38 76 (84%) 0 43 36 24 103 (40%) 480 (55%)
1 28 (15%) 10 10 (11%) 69 3 6 16 94 (36%) 176 (20%)
36 (44%) 2 2 (5%) 8 6 4 9 27 (24%) 98 (25%)
9 (11%) 2 1 1 6 10 (8%) 28 (7%)
Snack
Power Bar Sports drink or diluted juice1 1 bar 20 oz
Dinner
Grilled chicken Baked sweet potato Dinner roll 2% milk 8 oz 1 large 2 med 2 c (16oz) 348 238 204 242 1032 3493
Totals
SAMPLE MENU 4,000- Calorie Menu

Amount Breakfast Honey nut cheerios Skim milk Low fat fruit variety yogurt Multigrain toast Jelly Butter Snack Apple Granola Bar (Nature Valley) Lunch Pita bread, whole wheat Deli turkey Deli ham Swiss cheese Mustard Pretzels Chicken noodle soup Orange juice Snack Power bar Skim milk Heresys syrup, Gatorade Dinner Whole grain rice Mixed vegetables Grilled chicken breast Butter Chocolate chip cookies Snack Bagel Shake Honey Skim milk powder 2 cups 1 cup 8 oz 2 each 2T 1T Calories 220 83 243 130 100 101 877 72 280 352 1 each 2 slices 2 slices 1 slice ( 1 oz) 2T 1 oz 1 cup 1 cup 170 100 50 106 6 103 117 112 764 230 83 105 158 576 258 120 130 101 280 889 195 64 128 CHO (g) 44 12 46 24 26 154(70%) 19 50 69(78%) 35 2 1 Protein (g) 6 8 10 6 Fat (g) 4 1 3 2 11 21(22%) Saturated fat (g)
.29 1.8 .4 2.2 4.7(5%)
30(14%)
1 each 2 each
6 6(7%) 6 11 8 8
8 8(21%) 2 2 8
1 1(3%) .26 .5 5
23 11 26 98 (51%) 45 12 24 38 119(83%) 44 24
3 11 2 49 (26%) 10 8 1 19(13%) 4 6 23 4 37(17%) 7
1 3 17 (20%) 2
.16 .8 7 (8%) .5
1 each 1 cup 2T 20 oz
2(3%) 6 3 11 16 36(36%) 1
.5(1%) 1.4 1 2.2 4 8.6(9%) .16
2 cups 2 cup 3 oz 1T 2 each
32 100(45%) 38 17 18
1 each 1T cup
12
Banana Frozen raspberries Non-fat vanilla yogurt Ice
1 each cup 6 oz
105 53 60 605
27 14 11 125(83%) 665(65%)
5 24(16%) 165(16%) 1(1%) 85(19%) .16 (Trace) 22(5%)
Daily Total
4,063
SAMPLE MENU 4,000 Calorie Menu

Amount Breakfast Frozen waffles Maple syrup Low fat yogurt Apple juice Butter Snack Blueberry muffin Craisins Skim milk Heresys syrup Lunch Tuna Melt Canned tuna- all white in H20 Miracle whip light Whole wheat toast American cheese Tortilla chips Salsa Peaches Snack Hard boiled eggs Pita bread American cheese Gatorade Dinner Chicken Quesadilla Calories CHO (g) Protein (g) Fat (g) Saturated fat (g) .6 1.8 6.13 8.5(9%) .9
3 each 4T 8 oz 8 oz 1T
207 209 243 116 108 883 160 109 83 105 457
39 54 46 28 167(76%) 23 28 12 24 87(76%)
7.2 10
3.4 3 12 18.4(19%) 6
17.2(8%) 3 1 8 12(11%)
1 each 1 package 8 oz 2T
6(12%)
.9(2%)
1 can 2T 2 pieces 1 slice 1 oz cup cup
191 37 256 31 138 16 29 698 158 165 31 158 512
42 3 48 2.5 19 3 7 83(48%) 2 33 2.5 38 76(59%) 8 5 2.2 .7 1 60(34%) 12 5 5 22(17%)
1.4 3 4 .2 6.6 .2 15.4(20%) 10 1 .2 11.2(20%)
.4 .5 .8 .7
2.4(3%) 3.2 .10
2 each 1 each 1 slice 20 oz
3.3(6%)
Flour tortillas Chicken breast Shredded cheese Romaine lettuce Tomatoes, diced Sour cream Refried beans Whole wheat roll Mexican rice Snack Chocolate pudding Banana Animal crackers Skim milk
2 each 6 oz cup cup cup 2T 119 76 cup
208 260 90 5 8 51 20 15 218 875 154 105 134 83 476 3,901
36 2 1 2 1 7 2 46 97(44%) 23 27 22 12 84(71%) 594(61%)
6 46 5
4 6 7
1.2 1.9 1.5
1 2 1 4.52 65(30%) 5 1 2 8 16(13%) 192(20%)
5 .6 .2 1.62 24(25%) 3 4 7(13%) 82(19%)
.3 7.9(8%) 2.8 1 3.8(7%) 26.8(6%)
cup 1 each 20 each 8 oz
Daily Total
SAMPLE DAILY MENU 4,500-Calories Menu

Food Amount Calories CHO(g) Protein(g) Fat(g) Saturated fat (g)
Breakfast Low fat fruit yogurt Whole grain bagel Small banana Apple juice Peanut butter Snack Chocolate power bar Gatorade Raisins Lunch Omelet Eggs American cheese Chopped mushrooms, peppers, onions Whole wheat toast Jelly Cantaloupe
8oz 1each 1 each 8 oz 1T
243 195 105 112 94 749 230 158 244 632
46 38 27 28 3 154(82%) 45 38 64 147(93%)
10 7 1 4 22(12%) 10 2 12(8%)
3 1
1.8
8 12(14%) 2
1.5 3.3(4%) .5
1 each 20 oz cup
2(3%)
.5(1%)
3 each 1 oz cup 2 each 2T 1 cup
222 106 25 256 100 54
5 48 26 14
18 6 2 8 1
15 9
4.7 5.6
.7
Orange juice Snack Whole wheat bread Deli turkey Miracle whip Shake Skim milk powder Honey Small banana Frozen raspberries Non-fat vanilla yogurt Dinner Frozen salmon fillets Romaine lettuce Italian salad dressing Whole wheat dinner roll Medium baked potato Butter Snack Frozen pepperoni pizza Oatmeal cookie Gatorade
1 cup
112 875 128 40 37 128 128 105 129 60 755 198 20 86 76 222 108 710 362 234 158 754 4,475
26 119(54%) 24 3 18 34 27 33 11 150(80%) 0 4 3 15 51 73(41%) 40 45 38 123(65%) 766(68%)
2 37(17%) 4 9
28(29%) 2 1 3
11(11%) .4 .5
1 each 2 slices 1T cup 2T 1 each cup 6 oz
12 1 1 5 32((17%) 30 2 2 5 39(22%) 20 6 26(14%) 168(15%) 8 1 12 27(34%) 14 4 18(21%) 93(19%) 1.3
6(7%) 6
.9(1%) 1.5
2 each (6 oz) 2 cups 2T 1 each 1 each 1T
6.1 8.9(12%) 4.5 .7 5.2(6%) 30(6%)
2 slices 1 each 20 oz
TOTALS
SAMPLE DAILY MENU 4,500 Calorie Menu

Amount Calories Breakfast Cinnamon toast crunch Skim milk Whole wheat toast Butter Jelly Orange juice Snack String cheese Wheat thins 1 cups 1 cup 2 each 1T 2T 1 cup 254 83 256 108 100 112 838 71 284 47 12 48 26 26 159(76%) 1 38 CHO (g) Protein (g) 3 8 8 2 21(10%) 7 6 Fat ( g) Saturated fat (g) 1 .7 6.1 7.8(8%) 2.8 1.6
6.6. 4 12 22.6(24%) 4 6
1 each 2 oz
Gatorade Lunch Subway club (or deli sandwich) Cream of broccoli soup Fruit punch Snack Shake Skim milk powder Honey Banana Non-fat vanilla yogurt Ice Frozen strawberries Honey graham crackers Dinner Hamburger (large) on bun vegetables condiments Macaroni and cheese Mashed potatoes, instant Carrots Ranch dressing-light Snack Microwave popcorn- 94% fat free Open face turkey sandwich Turkey breast Mayonnaise Rye bread
20 oz
158 513 588 164 220 972
30 89(70%) 80 15 58 153(63%)
13(10%) 44 6 50(21%)
10(18%) 10 4 14(135)
4.4(8%) 3.0 .70 3.7(3%)
12 in 1 cup 16 oz
cup 1T 1 each 6 oz 1 cup 4 each
128 64 105 60 198 118 673
18 17 27 11 54 22 149(89%) 40 40 17 6 2 105(38%) 24
12 1 5 2 2 22(13%) 26 15 2 1 44(16%) 4
3 3(4%) 27 19 5 6 51(41%) -
.4 .4(1%) 10.4 8.2 1.3 1.1 21(17%) -
1 each 1 cup cup cup 2T
512 393 122 25 62 1,114 124
4 cups
2 slices 1T 1 slice
100 99 83 406 4,516
2 15 41(40%) 696(62%)
22 3 29(29%) 179(16%)
11 1 12(27%) 113(23%)
1.64 .2 1.8(4%) 42(8%)
DAILY TOTALS
SAMPLE DAILY MENU 5,000- Calorie Menu

Amount Breakfast Oatmeal, instant packets Brown sugar English muffin Jelly Banana Calories CHO (g) Protein (g) Fat (g) Saturated fat (g) .7 .14
2 cups 1T 1 each 2T 1 each
224 51 128 100 105
40 12 25 26 27
8 4 1
4 1
608 Snack Low fat fruit variety yogurt Granola Gatorade Granola bars Lunch Mixed vegetables Rice Grilled chicken breast Bread sticks Butter Snack Apple Cheese crackers Fruit punch Snack Honey bunches of oats Skim milk Dinner Lean ground beef Penne pasta Marinara sauce Garlic bread Romaine lettuce Ranch dressing Snack Grilled cheese Skim milk Heresys chocolate syrup 8oz cup 20 oz 2 each 243 219 158 245 865 120 324 260 123 101 928 72 151 358 581 160 83 243 231 460 92 372 20 146 1321 292 83 105 480 5,026
130(86%) 46 31 38 38 153(71%) 24 66 20 110(47%) 19 17 66 102(70%) 33 12 45(74%) 0 96 14 42 4 2 158(48%) 27 12 24 63(53%) 761(61%)
13(9%) 10 5 3 18(8%) 6 9 46 4 65(28%)
5 (7%) 3 9 9 21(22%)
.8(1%) 1.8 3.8 5.3 11(11%)
1 cup 1 cups 6 oz 2 each 1T
3 6 3 11 23 (22%)
2 .4 2.2 5 (5%)
1 each 30 each 16 oz
3 3(2%) 3 8 11(18%) 21 16 2.4 8.3 2 16 66(20%) 10 8 1 19(16%) 195(16%)
8 8(12%) 2 2(7%) 16 3 19 2 40(27%) 16
2.8 2.8 (4%) .7 .7(3%) 6.2 .4 4.8
1 cup 1 cup
3 oz 2 cups 1 cup 2 each 2 cups 2T
11(7%) 6
1 each 1 cup 2T
16(30%) 116(21%)
6(11%) 37(7%)
Daily Totals

Bemidji State Football Strength and Conditioning Manual

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The summer program consists of 12 weeks starting on May 9th, and ending July 29th.

BEAVER FOOTBALL SUMMER MANUAL 2011

III. Strength and Conditioning Program

IV. Percentage Charts

V. Summer Running Explanation

Warm up and Stretch Routines

Summer Warm up Explanation

Band Stretching Routine

B. Relax the muscles by bending the knee slightly.

B. Relax the muscles by bending the knee slightly.

B. Relax the muscles by bending the knee slightly.

Upper Body Exercise Index Sheet

Lower Body Exercise Index Sheet

Ballistic Lower Body

your choice Good Mornings Machine or Band Leg Swings

Suitcases 3 way Bridges Alt V-Up

Abduction mini bands Manual abduction w/ partner

III. Strength and Conditioning Program

WEEK 1 (May 9-May13)

12x60% 2.5 Min 10x65% Rest!!! 10x70%

Lunge 3x8 Qk ft 20 sec

Cycle Kicks 3x8

Week 2 (May 16- 20)

Lunge 3x8 Qk ft 20 sec

Cycle Kicks 3x8

Dead Lift 3x6 Power Stepup

Jam Ext 3x10 Sq Jumps 3x8

Week 3 (May 23- 27)

4 sq. Drill x3 Step Ups 3x8

Cone Hops 2x10

Squat Jumps Push Press

BGO's 3x8 Wall Sp 3x15

Week 4 (May 30-June 3)

10x70% 2.5 Min 8x74% Rest!!! 8x78% 6x81%

Forearm Roll 3x Ladders 3x

BGO's 3x10 Jammer Bn 3x10

St Punch Pass3x10 3x8 1 Arm Jam

**Week 5 (June 6- June 10)**

8x74% 2.5 Min 8x78% Rest!!! 8x81% 6x84%

8x70% 2.5 Min 8x74% Rest!!! 8x78% 6x81%

Dynamic Alt Inc. DB Bench Squat 8x 2.5 Min 8x Rest!! Cleans 6x

Lunge 3x8 Qk ft 20 sec

Cycle Kicks 3x8

WEEK 6 (June 13-June 17)

8x78% 2.5 Min 8x81% Rest!!! 6x84% 6x84%

4 sq. Drill x3 Step Ups 3x8

Cone Hops 2x10

Squat Jumps BGO's 3x8 Push Press 3x10 Wall Sp 3x15

Box3x20Sec. BGO's 3x8

Report Max's to Coach Haug ghaug@bemidjistate.edu

**Week 7 (June 20- June 24)**

Lunge 3x8 Qk ft 20 sec

Cycle Kicks 3x8

Push Press 3x8 Plate Catch 3x8

Dead Lift 3x6 Power Stepup

Jam Ext 3x10 Sq Jumps 3x8

Romanian DL 3x8 Cycle Kicks3x10

USE NEW %'s

Week 8 (June 27- July 1)

8x78% 2.5 Min 8x81% Rest!!! 6x84% 5x87%

4 sq. Drill x3 Step Ups 3x8

Cone Hops 2x10

Box3x20Sec. BGO's 3x8

Week 5 (June 6- June 10)

Week 7 (June 20- June 24)

Week 9 (July 4-July 8)