2007 SBU Bearcats Summer Workout - 103 Pages

SBU BEARCATS
FOOTBALL
2007 SUMMER
CONDITIONING MANUAL
“You are the way you are because

that’s the way you want to be…
If you really wanted to be any
different, you would be in the
process of changing right now! ”
Bearcats:
We had a good off-season and great Spring Practices. We have seen tremendous
gains in the weight room and on the field as a team! The staff is extremely excited
about the great potential you can bring to this program next season.
We are building on the fact that we are a young team and focusing on the goal of a
winning season. It is critical that you continue to prepare yourself for the demands of
the 2007 Season. Do not let all of the hard work you put into this spring go to waste!
Push yourself everyday to complete the lifting and conditioning with great effort and
intensity. Your work ethic and mental focus for the next eleven weeks will lay the
foundation for your success. Take advantage of every opportunity to improve. Make
it your goal to report in the best condition of your life.
We will test on all lifts and conditioning when we report to camp. Those who have
not increased in all maxes or who fail the conditioning test will be required to extra
lifting and conditioning and be reprimanded! DO NOT TAKE THIS SUMMER
PROGRAM LIGHTLY- OUR SUCCESS AS A TEAM DEPENDS ON YOUR
INDIVIDUAL COMMITMENT!
Have a great summer and call us at (417) 328-1798 if you have any questions or
concerns.
Go Bearcats,
Jack Peavey
Head Football Coach
TABLE OF CONTENTS
CONTENTS
Introductory Letter……….…………………………………………………. i
Table of Contents………………...…………………………………………… 1
2007 Schedule ………………...…………………………………………… 2
Monthly Calendar………………………………….………………………… 3
May……………………………………………………………………. 4
June……………………………………………………………………. 5
July…………………………………………………………………….. 6
Flexibility……………………………………………...…………….…...…… 7
Weight Percentage Chart……………………………………………………. 16
Weekly Summer Lifting ……………………..……………..……………..…. 18

Week 1…………………………………………………………………. 19
Week 2…………………………………………………………………. 20
Week 3…………………………………………………………………. 21
Week 4…………………………………………………………………. 22
Week 5…………………………………………………………………. 23
Week 6…………………………………………………………………. 24
Week 7…………………………………………………………………. 25
Week 8…………………………………………………………………. 26
Week 9…………………………………………………………………. 27
Week 10..………………………………………………………………. 28
Week 11..………………………………………………………………. 29
Conditioning Notes………………………………………………………….… 31
Weekly Summer Conditioning……………………………………………….

Week 1…………………………………………………………………. 34
Week 2…………………………………………………………………. 35
Week 3…………………………………………………………………. 36
Week 4…………………………………………………………………. 37
Week 5…………………………………………………………………. 38
Week 6…………………………………………………………………. 39
Week 7…………………………………………………………………. 40
Week 8…………………………………………………………………. 41
Week 9…………………………………………………………………. 42
Week 10..………………………………………………………………. 43
Week 11..………………………………………………………………. 44
Exercise Descriptors………………………………………………………….. 45
Nutrition..………………………………………………………………. ……. 80
1
SOUTHWEST BAPTIST
BEARCATS FOOTBALL
2007 SCHEDULE
Date Opponent Time

Sept 1 @ Harding
Sept 8 @ Southeast Missouri State
Sept 15 @ Emporia State
Sept 22 Missouri Southern State
Sept 29 @ Northwest Missouri State
Oct 6 Truman State
Oct 13 @ Missouri Western
Oct 20 Pittsburg State
Oct 27 Central Missouri
Nov 3 @ Fort Hays State
Nov 10 Washburn
GO BEARCATS!
2
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
May 20 MAY 21 MAY 22 MAY 23 MAY 24 MAY 25 MAY 26
WEIGHTS WEIGHTS CONDITIONING WEIGHTS WEIGHTS

CONDITIONING CONDITIONING
MAY 27 MAY 28 MAY 29 MAY 30 MAY 31 JUNE 1 JUNE 2
WEIGHTS MEMORIAL CONDITIONING WEIGHTS WEIGHTS

CONDITIONING DAY CONDITIONING
JUNE 3 JUNE 4 JUNE 5 JUNE 6 JUNE 7 JUNE 8 JUNE 9


3


JULY 1 JULY 2 JULY 3 JULY 4 JULY 5 JULY 6 JULY 7
WEIGHTS WEIGHTS INDEPENDENCE WEIGHTS WEIGHTS

CONDITIONING DAY CONDITIONING

4


JULY 29 JULY 30 JULY 31 AUGUST 1 AUGUST 2 AUGUST 3 AUGUST 4
WEIGHTS WEIGHTS CONDITIONING REPORT

CONDITIONING
AUGUST 5 AUGUST 6 AUGUST 7 AUGUST 8 AUGUST 9 AUGUST 10 AUGUST 11
5
FLEXIBILITY
6
7
8
9
10
11
12
13
14
15
LBS PERCENT
40% 45% 50% 55% 60% 65% 70% 75% 80% 85% 90% 95% 100% 105% 110%
340 140 155 170 190 205 225 240 255 275 290 310 325 340 360 375
345 140 160 175 190 210 225 245 260 280 295 315 330 345 365 380
350 140 160 175 195 210 230 245 265 280 300 315 335 350 370 385
355 145 160 180 200 215 235 250 270 285 305 320 340 355 375 395
360 145 165 180 200 220 235 255 270 290 310 325 345 360 380 400
365 150 165 185 205 220 240 260 275 295 315 330 350 365 385 405
370 150 170 185 205 225 245 260 280 300 315 335 355 370 390 410
375 150 170 190 210 225 245 265 285 300 320 340 360 375 395 415
380 155 175 190 210 230 250 270 285 305 325 345 365 380 400 420
385 155 175 195 215 235 255 270 290 310 330 350 370 385 405 425
390 160 180 195 215 235 255 275 295 315 335 355 375 390 410 430
395 160 180 200 220 240 260 280 300 320 340 360 380 395 415 435
400 160 180 200 220 240 260 280 300 320 340 360 380 400 420 440
405 165 185 205 225 245 265 285 305 325 345 365 385 405 430 450
410 165 185 205 230 250 270 290 310 330 350 370 390 410 435 455
415 170 190 210 230 250 270 295 315 335 355 375 395 415 440 460
420 170 190 210 235 255 275 295 315 340 360 380 400 420 445 465
425 170 195 215 235 255 280 300 320 340 365 385 405 425 450 470
430 175 195 215 240 260 280 305 325 345 370 390 410 430 455 475
435 175 200 220 240 265 285 305 330 350 370 395 415 435 460 480
440 180 200 220 245 265 290 310 330 355 375 400 420 440 465 485
445 180 205 225 245 270 290 315 335 360 380 405 425 445 470 490
450 180 205 225 250 270 295 315 340 360 385 405 430 450 475 495
455 185 205 230 255 275 300 320 345 365 390 410 435 455 480 505
460 185 210 230 255 280 300 325 345 370 395 415 440 460 485 510
465 190 210 235 260 280 305 330 350 375 400 420 445 465 490 515
470 190 215 235 260 285 310 330 355 380 400 425 450 470 495 520
475 190 215 240 265 285 310 335 360 380 405 430 455 475 500 525
480 195 220 240 265 290 315 340 360 385 410 435 460 480 505 530
485 195 220 245 270 295 320 340 365 390 415 440 465 485 510 535
490 200 225 245 270 295 320 345 370 395 420 445 470 490 515 540
495 200 225 250 275 300 325 350 375 400 425 450 475 495 520 545
500 200 225 250 275 300 325 350 375 400 425 450 475 500 525 550
505 205 230 255 280 305 330 355 380 405 430 455 480 505 535 560
510 205 230 255 285 310 335 360 385 410 435 460 485 510 540 565
515 210 235 260 285 310 335 365 390 415 440 465 490 515 545 570
520 210 235 260 290 315 340 365 390 420 445 470 495 520 550 575
525 210 240 265 290 315 345 370 395 420 450 475 500 525 555 580
530 215 240 265 295 320 345 375 400 425 455 480 505 530 560 585
535 215 245 270 295 325 350 375 405 430 455 485 510 535 565 590
540 220 245 270 300 325 355 380 405 435 460 490 515 540 570 595
545 220 250 275 300 330 355 385 410 440 465 495 520 545 575 600
550 220 250 275 305 330 360 385 415 440 470 495 525 550 580 605
555 225 250 280 310 335 365 390 420 445 475 500 530 555 585 615
560 225 255 280 310 340 365 395 420 450 480 505 535 560 590 620
565 230 255 285 315 340 370 400 425 455 485 510 540 565 595 625
570 230 260 285 315 345 375 400 430 460 485 515 545 570 600 630
575 230 260 290 320 345 375 405 435 460 490 520 550 575 605 635
580 235 265 290 320 350 380 410 435 465 495 525 555 580 610 640
585 235 265 295 325 355 385 410 440 470 500 530 560 585 615 645
590 240 270 295 325 355 385 415 445 475 505 535 565 590 620 650
595 240 270 300 330 360 390 420 450 480 510 540 570 595 625 655
600 240 270 300 330 360 390 420 450 480 510 540 570 600 630 660
605 245 275 305 335 365 395 425 455 485 515 545 575 605 640 670
610 245 275 305 340 370 400 430 460 490 520 550 580 610 645 675
615 250 280 310 340 370 400 435 465 495 525 555 585 615 650 680
16
620 250 280 310 345 375 405 435 465 500 530 560 590 620 655 685
625 250 285 315 345 375 410 440 470 500 535 565 595 625 660 690
630 255 285 315 350 380 410 445 475 505 540 570 600 630 665 695
635 255 290 320 350 385 415 445 480 510 540 575 605 635 670 700
640 260 290 320 355 385 420 450 480 515 545 580 610 640 675 705
645 260 295 325 355 390 420 455 485 520 550 585 615 645 680 710
LBS PERCENT
40% 45% 50% 55% 60% 65% 70% 75% 80% 85% 90% 95% 100% 105% 110%
630 255 285 315 350 380 410 445 475 505 540 570 600 630 665 695
635 255 290 320 350 385 415 445 480 510 540 575 605 635 670 700
640 260 290 320 355 385 420 450 480 515 545 580 610 640 675 705
645 260 295 325 355 390 420 455 485 520 550 585 615 645 680 710
650 260 295 325 360 390 425 455 490 520 555 585 620 650 685 715
655 265 295 330 365 395 430 460 495 525 560 590 625 655 690 725
660 265 300 330 365 400 430 465 495 530 565 595 630 660 695 730
665 270 300 335 370 400 435 470 500 535 570 600 635 665 700 735
670 270 305 335 370 405 440 470 505 540 570 605 640 670 705 740
675 270 305 340 375 405 440 475 510 540 575 610 645 675 710 745
680 275 310 340 375 410 445 480 510 545 580 615 650 680 715 750
685 275 310 345 380 415 450 480 515 550 585 620 655 685 720 755
690 280 315 345 380 415 450 485 520 555 590 625 660 690 725 760
695 280 315 350 385 420 455 490 525 560 595 630 665 695 730 765
700 280 315 350 385 420 455 490 525 560 595 630 665 700 735 770
705 285 320 355 390 425 460 495 530 565 600 635 670 705 745 780
710 285 320 355 395 430 465 500 535 570 605 640 675 710 750 785
715 290 325 360 395 430 465 505 540 575 610 645 680 715 755 790
720 290 325 360 400 435 470 505 540 580 615 650 685 720 760 795
725 290 330 365 400 435 475 510 545 580 620 655 690 725 765 800
730 295 330 365 405 440 475 515 550 585 625 660 695 730 770 805
735 295 335 370 405 445 480 515 555 590 625 665 700 735 775 810
740 300 335 370 410 445 485 520 555 595 630 670 705 740 780 815
745 300 340 375 410 450 485 525 560 600 635 675 710 745 785 820
750 300 340 375 415 450 490 525 565 600 640 675 715 750 790 825
755 305 340 380 420 455 495 530 570 605 645 680 720 755 795 835
760 305 345 380 420 460 495 535 570 610 650 685 725 760 800 840
765 310 345 385 425 460 500 540 575 615 655 690 730 765 805 845
770 310 350 385 425 465 505 540 580 620 655 695 735 770 810 850
775 310 350 390 430 465 505 545 585 620 660 700 740 775 815 855
780 315 355 390 430 470 510 550 585 625 665 705 745 780 820 860
785 315 355 395 435 475 515 550 590 630 670 710 750 785 825 865
790 320 360 395 435 475 515 555 595 635 675 715 755 790 830 870
795 320 360 400 440 480 520 560 600 640 680 720 760 795 835 875
800 320 360 400 440 480 520 560 600 640 680 720 760 800 840 880
805 325 365 405 445 485 525 565 605 645 685 725 765 805 850 890
810 325 365 405 450 490 530 570 610 650 690 730 770 810 855 895
815 330 370 410 450 490 530 575 615 655 695 735 775 815 860 900
820 330 370 410 455 495 535 575 615 660 700 740 780 820 865 905
825 330 375 415 455 495 540 580 620 660 705 745 785 825 870 910
830 335 375 415 460 500 540 585 625 665 710 750 790 830 875 915
835 335 380 420 460 505 545 585 630 670 710 755 795 835 880 920
840 340 380 420 465 505 550 590 630 675 715 760 800 840 885 925
845 340 385 425 465 510 550 595 635 680 720 765 805 845 890 930
850 340 385 425 470 510 555 595 640 680 725 765 810 850 895 935
855 345 385 430 475 515 560 600 645 685 730 770 815 855 900 945
860 345 390 430 475 520 560 605 645 690 735 775 820 860 905 950
865 350 390 435 480 520 565 610 650 695 740 780 825 865 910 955
870 350 395 435 480 525 570 610 655 700 740 785 830 870 915 960
875 350 395 440 485 525 570 615 660 700 745 790 835 875 920 965
880 355 400 440 485 530 575 620 660 705 750 795 840 880 925 970
885 355 400 445 490 535 580 620 665 710 755 800 845 885 930 975
890 360 405 445 490 535 580 625 670 715 760 805 850 890 935 980
895 360 405 450 495 540 585 630 675 720 765 810 855 895 940 985
900 360 405 450 495 540 585 630 675 720 765 810 855 900 945 990
905 365 410 455 500 545 590 635 680 725 770 815 860 905 955 1000
17
910 365 410 455 505 550 595 640 685 730 775 820 865 910 960 1005
915 370 415 460 505 550 595 645 690 735 780 825 870 915 965 1010
920 370 415 460 510 555 600 645 690 740 785 830 875 920 970 1015
925 370 420 465 510 555 605 650 695 740 790 835 880 925 975 1020
930 375 420 465 515 560 605 655 700 745 795 840 885 930 980 1025
935 375 425 470 515 565 610 655 705 750 795 845 890 935 985 1030
SUMMER STRENGTH
PROGRAM
18
SBU BEARCATS FOOTBALL WORKOUT- SUMMER 2007 – PHASE l
WEEK #1 (5/21 – 5/25)
Week 1 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

RPxWT RPxWT RPxWT RPxWT RPxWT RPxWT
Monday 5/21
Warm Up Jump Rope 300 BWT Squats 20 Push-Ups 20
Front Squat 5 (60%) ____ 5 (60%) ____ 5 (60%) ____ 5 (60%) ____
Lunge Walk 10 ____ 10 ____
Leg Curl/Leg Ext. 12 ____
Incline Press 10 (60%) ____ 10 (60%) ____ 10 (65%) ____
Flat DB Press 10 ____ 10 ____ 10 ____
Dips 30 ____
Weighted Sit-ups 70 ____
Tuesday 5/22
Warm Up Jump Rope 120 BWT Squats 20 Squat Jumps 20
Hang Clean 5 (60%) ____ 5 (60%) ____ 5 (60%) ____
Military Press 10 ____ 10 ____ 10 ____
Upright Rows 8 ____ 8 ____ 8 ____
Chin Ups 6 ____ 6 ____ 6 ____
Lat Pulls 10 ____ 10 ____ 10 ____
Curls
10 ____ 10 ____ 10 ____
(Straight Bar)
DB Shrugs 6 ____ 6 ____ 6 ____
Roman Chair Twist 70 _____
Thursday 5/24
Squat 10 (60%) ____ 10 (60%) ____ 10 (60%) ____
Step Ups 10 ____ 10 ____
Leg Curl 10 ____ 10 ____ 10 ____
Bench Press 10 (60%) ____ 10 (60%) ____ 10 (65%) ____ 10 (65%) ____
Incline DB Press 10 ____ 10 ____ 10 ____
Dips 30
Hanging Leg Raise 70 ____
Friday 5/25
Upright Row 10 ____ 10 ____ 10 ____
Lat Pulls 10 ____ 10 ____ 10 ____
(Seated) DB
10 ____ 10 ____ 10 ____
Shoulder Press
Pull Ups 8 ____ 8 ____ 8 ____
DB Shrugs 10 ____ 10 ____ 10 ____
Rev. Grip Lat Pulls 10 ____ 10 ____ 10 ____
Curls 10 ____ 10 ____ 10 ____
Lat. Leg Raise 70 ____
19
WEEK #2 (5/28 – 5/31)

Monday 5/28
Front Squat 5 (60%) ____ 5 (60%) ____ 5 (60%) ____ 5 (60%) ____
Lunge Walk 10 ____ 10 ____ 10 ____
Incline Press 10 (65%) ____ 10 (65%) ____ 10 (65%) ____
Flat DB Press 10 ____ 10 ____ 10 ____
Dips 30 ____
Tuesday 5/29
Hang Clean 5 (60%) ____ 5 (60%) ____ 5 (60%) ____
OPTIONAL WORKOUT
Military Press 10 ____ 10 ____ 10 ____ *MEMORIAL DAY
Upright Rows 8 ____ 8 ____ 8 ____
Chin Ups 8 ____ 8 ____ 8 ____
Lat Pulls 10 ____ 10 ____ 10 ____
Curls
10 ____ 10 ____ 10 ____
(Straight Bar)
DB Shrugs 6 ____ 6 ____ 6 ____
Thursday 5/31
Squat 10 (65%) ____ 10 (65%) ____ 10 (65%) ____
Step Ups 10 ____ 10 ____ 10 ____
Leg Curl 10 ____ 10 ____ 10 ____
Bench Press 10 (65%) ____ 10 (65%) ____ 10 (65%) ____ 10 (65%) ____
Incline DB Press 10 ____ 10 ____ 10 ____
Dips 30
Friday 6/1
Upright Row 10 ____ 10 ____ 10 ____
Lat Pulls 10 ____ 10 ____ 10 ____
(Seated) DB
10 ____ 10 ____ 10 ____
Shoulder Press
Pull Ups 8 ____ 8 ____ 8 ____
DB Shrugs 10 ____ 10 ____ 10 ____
Curls 10 ____ 10 ____ 10 ____
20
WEEK #3 (6/4 – 6/8)

Monday 6/4
Front Squat 5 (60%) ____ 5 (60%) ____ 5 (60%) ____ 5 (60%) ____
Lunge Walk 10 ____ 10 ____ 10 ____
Incline Press 10 (65%) ____ 10 (65%) ____ 10 (70%) ____
Flat DB Press 10 ____ 10 ____ 10 ____
Dips 30 ____
Tuesday 6/5
Hang Clean 5 (60%) ____ 5 (60%) ____ 5 (60%) ____
Military Press 10 ____ 10 ____ 10 ____
Upright Rows 8 ____ 8 ____ 8 ____
Chin Ups 8 ____ 8 ____ 8 ____
Lat Pulls 10 ____ 10 ____ 10 ____
Curls
10 ____ 10 ____ 10 ____
(Straight Bar)
DB Shrugs 6 ____ 6 ____ 6 ____
Thursday 6/7
Squat 10 (65%) ____ 10 (65%) ____ 10 (65%) ____
Step Ups 10 ____ 10 ____
Leg Curl 10 ____ 10 ____ 10 ____
Bench Press 10 (65%) ____ 10 (65%) ____ 10 (65%) ____ 10 (65%) ____
Incline DB Press 10 ____ 10 ____ 10 ____
Dips 30
Friday 6/8
Upright Row 10 ____ 10 ____ 10 ____
Lat Pulls 10 ____ 10 ____ 10 ____
(Seated) DB
10 ____ 10 ____ 10 ____
Shoulder Press
Pull Ups 8 ____ 8 ____ 8 ____
DB Shrugs 10 ____ 10 ____ 10 ____
Curls 10 ____ 10 ____ 10 ____
21
SBU BEARCATS FOOTBALL WORKOUT- SUMMER 2007 – PHASE II
WEEK #4 (6/11 – 6/15)

Monday 6/11
Front Squat 5 (60%) ____ 5 (60%) ____ 5 (60%) ____ 5 (60%) ____
Lunge Walk 10 ____ 10 ____ 10 ____
Incline Press 10 (65%) ____ 10 (65%) ____ 10 (70%) ____
Flat DB Press 10 ____ 10 ____ 10 ____
Dips 30 ____
Tuesday 6/12
Hang Clean 5 (70%) ____ 5 (70%) ____ 5 (70%) ____ 5 (70%) ____
Military Press 5 ____ 5 ____ 5 ____
Upright Rows 6 ____ 6 ____ 6 ____
Chin Ups 8 ____ 8 ____ 8 ____
Lat Pulls 8 ____ 8 ____ 8 ____
Curls
8 ____ 8 ____ 8 ____
(Straight Bar)
DB Shrugs 5 ____ 5 ____ 5 ____
Thursday 6/14
Squat 5 (60%) ____ 5 (80%) ____ 5 (80%) ____ 5 (80%) ____ 10 (60%) ____
Step Ups 5 ____ 5 ____ 5 ____
R.D.L 5 ____ 5 ____ 5 ____
Bench Press 5 (60%) ____ 5 (80%) ____ 5 (80%) ____ 5 (80%) ____ 1 XRPM (60%) _____/_____
Incline DB Press 5 ____ 5 ____ 5 ____ 5 ____
Dips 35
Friday 6/15
Upright Row 10 ____ 10 ____ 10 ____
Lat Pulls 10 ____ 10 ____ 10 ____
(Seated) DB
10 ____ 10 ____ 10 ____
Shoulder Press
Pull Ups 8 ____ 8 ____ 8 ____
DB Shrugs 10 ____ 10 ____ 10 ____
Curls 10 ____ 10 ____ 10 ____
22
WEEK #5 (6/18 – 6/22)

Monday 6/18
Front Squat 5 (70%) ____ 5 (70%) ____ 5 (70%) ____ 5 (70%) ____
Squat Jumps 8 _____ 8 _____ 8 _____
Lunge Walk 5 ____ 5 ____
Leg Curl 8 ____ 8 ____ 8 ____
Incline Press 5 (80%) ____ 5 (80%) ____ 5 (80%) ____ 10 (60%)____
Flat DB Press 5 ____ 5 ____ 5 ____ 5 ____
Dips 35 ____
Tuesday 6/19
Hang Clean 5 (70%) ____ 5 (70%) ____ 5 (70%) ____ 5 (70%) ____
Military Press 5 ____ 5 ____ 5 ____
Upright Rows 6 ____ 6 ____ 6 ____
Chin Ups 8 ____ 8 ____ 8 ____
Lat Pulls 8 ____ 8 ____ 8 ____
Curls
8 ____ 8 ____ 8 ____
(Straight Bar)
DB Shrugs 5 ____ 5 ____ 5 ____
Thursday 6/21
Squat 5 (60%) ____ 5 (80%) ____ 5 (80%) ____ 5 (80%) ____ 10 (60%)____
Step Ups 5 ____ 5 ____ 5____
R.D.L 5 ____ 5 ____ 5 ____
Bench Press 5 (60%) ____ 5 (80%) ____ 5 (80%) ____ 5 (80%) ____ 1 XRPM (60%) ____
Incline DB Press 5 ____ 5 ____ 5 ____ 5 ____
Dips 35
Friday 6/22
Upright Row 10 ____ 10 ____ 10 ____
Lat Pulls 10 ____ 10 ____ 10 ____
(Seated) DB
10 ____ 10 ____ 10 ____
Shoulder Press
Pull Ups 8 ____ 8 ____ 8 ____
DB Shrugs 10 ____ 10 ____ 10 ____
Curls 10 ____ 10 ____ 10 ____
23
WEEK #6 (6/25 – 6/29)

Monday 6/25
Front Squat 5 (60%) ____ 5 (60%) ____ 5 (60%) ____ 5 (60%) ____ 5 (60%) ____
Lunge Walk 10 ____ 10 ____
Leg Curl 10 ____ 10 ____ 10 ____
Incline Press 10 (60%) ____ 10 (60%) ____ 10 (65%) ____ 10 (65%) ____
Flat DB Press 10 ____ 10 ____ 10 ____ 10 ____
Dips/Push Ups 35 ____
Tuesday 6/26
Hang Clean 5 (60%) ____ 5 (60%) ____ 5 (65%) ____ 5 (60%) ____
Military Press 10 ____ 10 ____ 10 ____
Upright Rows 10 ____ 10 ____ 10 ____
Chin Ups 8 ____ 8 ____ 8 ____
Lat Pulls 10 ____ 10 ____ 10 ____
Curls
10 ____ 10 ____ 10 ____
(Straight Bar)
DB Shrugs 10 ____ 10 ____ 10 ____
Thursday 6/28
Squat 10 (55%) ____ 10 (55%) ____ 10 (55%) ____ 10 (55%) ____ 10 (55%) ____
Step Ups 10 ____ 10 ____ 10 ____
R.D.L 8 ____ 8 ____ 8 ____
Bench Press 10 (60%) ____ 10 (60%) ____ 10 (60%) ____ 10 (60%) ____ 10 (60%) ____
Incline DB Press 10 ____ 10 ____ 10 ____ 10 ____
Dips 35
Friday 6/29
Upright Row 10 ____ 10 ____ 10 ____
Lat Pulls 10 ____ 10 ____ 10 ____
(Seated) DB
10 ____ 10 ____ 10 ____
Shoulder Press
Pull Ups 8 ____ 8 ____ 8 ____
DB Shrugs 10 ____ 10 ____ 10 ____
Curls 10 ____ 10 ____ 10 ____
24
WEEK #7 (7/2 – 7/6)

Monday 7/2
Front Squat 5 (60%) ____ 5 (60%) ____ 5 (60%) ____ 5 (60%) ____ 5 (60%) ____
Lunge Walk 10 ____ 10 ____
Leg Curl/Leg Ext. 10 ____ 10 ____ 10 ____
Incline Press 10 (60%) ____ 10 (60%) ____ 10 (65%) ____ 10 (65%) ____
Flat DB Press 10 ____ 10 ____ 10 ____ 10 ____
Dips/Push ups 35 ____
Tuesday 7/3
Hang Clean 5 (60%) ____ 5 (60%) ____ 5 (65%)____ 5 (65%)____
Military Press 10 ____ 10 ____ 10 ____
Upright Rows 10 ____ 10 ____ 10 ____
Chin Ups 8 ____ 8 ____ 8 ____
Lat Pulls 10 ____ 10 ____ 10 ____
Curls
10 ____ 10 ____ 10 ____
(Straight Bar)
DB Shrugs 10 ____ 10 ____ 10 ____
Thursday 7/5
Squat 10 (55%) ____ 10 (55%) ____ 10 (55%) ____ 10 (55%) ____ 10 (55%) ____
Step Ups 10 ____ 10 ____ 10 ____
R.D.L 8 ____ 8 ____ 8 ____
Bench Press 10 (60%) ____ 10 (60%) ____ 10 (60%) ____ 10 (60%) ____ 10 (60%) ____
Incline DB Press 10 ____ 10 ____ 10 ____ 10 ____
Dips 35
Friday 7/6
Upright Row 10 ____ 10 ____ 10 ____
Lat Pulls 10 ____ 10 ____ 10 ____
DB Shoulder Press 10 ____ 10 ____ 10 ____
Pull Ups 8 ____ 8 ____ 8 ____
DB Shrugs 10 ____ 10 ____ 10 ____
Curls 10 ____ 10 ____ 10 ____
25
SBU BEARCATS FOOTBALL WORKOUT- SUMMER 2007 – PHASE 3
WEEK #8 (7/9 – 7/13)

Monday 7/9
Squat 8 (50%) ____ 5 (70%) ____ 5 (70%) ____ 5 (70%) ____ 5 (60%) ____ SPEED SET
Squat Jumps 8 ____ 8 ____ 8 ____
Leg Curl 10 ____ 10 ____
Incline Press 5 (50%) ____ 5 (80%) ____ 5 (80%) ____ 5 (80%) ____ 5 (60%) ____ SPEED SET
Push Ups (Clap) 6 ____ 6 ____ 6 ____
Close Grip Bench
5 ____ 5 ____ 5 ____ 5 ____
Press
Dips 25 ____
Tricep Ext. 8 ____ 8 ____ 8 ____
Tuesday 7/10
Wednesday 7/11
Warm Up Jump Rope 120 BWT Squats 20 Squat Jumps 10 Push-Ups 20
Hang Cleans 5 (60%) ____ 5 (65%) ____ 5 (70%) ____ 5 (75%) ____
Front Squats 5 (70%) ____ 5 (70%) ____ 5 (70%) ____
Push Press 5 ____ 5 ____ 5 ____
DB Shrugs 10 ____ 10 ____ 10 ____
Chin Ups 8 ____ 8 ____ 8 ____
Lat Pulls 8 ____ 8 ____ 8 ____
Hanging Leg
70 ____
Raise
Thursday 7/12
Friday 7/13
Squat 8 (50%) ____ 5 (75%) ____ 5 (75%) ____ 5 (75%) ____ 5 (60%) ____ SPEED SET
Box Jumps 8 ____ 8 ____ 8 ____
Step Ups 5 ____ 5 ____ 5 ____
R.D.L 5 ____ 5 ____ 5 ____
Bench Press 8 (50%) ____ 5 (80%) ____ 5 (80%) ____ 5 (80%) ____ 5 (60%) ____ SPEED SET
Incline DB Press 5 ____ 5 ____ 5 ____ 5 ____
Dips 35
26
WEEK #9 (7/16 – 7/20)

Monday 7/16
Squat 5 (60%) ____ 5 (60%) ____ 5 (60%) ____ 5 (60%) ____ SPEED SETS
Vertical Jumps 10 ____ 10 ____ 10 ____
Lunge Walk 5 ____ 5 ____ 5 ____
Incline Press 5 (60%) ____ 5 (75%) ____ 5 (75%) ____ 5 (80%) ____ 5 (80%) ____ 5 (60%) ____
Push Ups Clap 8 ____ 8 ____ 8 ____
Dips 35 ____
Tuesday 7/17
Hang Clean 5 (70%) ____ 5 (70%) ____ 5 (75%) ____ 5 (80%) ____
Front Squats 5 (70%) ____ 5 (70%) ____ 5 (70%) ____
Push Press 5 ____ 5 ____ 5 ____
DB Shrugs 5 ____ 5 ____ 5 ____
Chin Ups 5____ 5 ____ 5 ____
Lat Pulls 8 ____ 8 ____ 8 ____ 8 ____
Curls (Straight Bar) 6 ____ 6 ____ 6 ____ 6 ____
Thursday 7/19
Squat 5 (60%) ____ 5 (80%) ____ 5 (80%) ____ 5 (80%) ____ 5 (70%) ____
Step Ups 5 ____ 5 ____ 5 ____
R.D.L 5 ____ 5 ____ 5 ____
Bench Press 5 (60%) ____ 5 (80%) ____ 5 (80%) ____ 5 (80%) ____ 1 (100%) ____ 5 (70%) ____
Incline DB Press 5 ____ 5 ____ 5 ____ 5 ____
Dips 25
Friday 7/20
CIRCUIT TRAINING: DO NOT REST BETWEEN EXERCISES
Jump Rope 60 reps
Squat Bar Only 20 reps
Squat Jumps 10
Push Ups 20 reps
Lat Pulls 10
Upright Row 20
Lunge 10 reps each leg
Dips 12 reps
DB Curls 12 reps
REST 3 MINUTES / REPEAT 3x’s
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WEEK #10 (7/23 – 7/27)

Monday 7/23
Squat 5 (60%) ____ 5 (60%) ____ 5 (60%) ____ 5 (60%) ____ SPEED SETS
Vertical Jumps 10 ____ 10 ____ 10 ____
Lunge Walk 5 ____ 5 ____ 5 ____
Incline Press 5 (60%) ____ 5 (80%) ____ 5 (80%) ____ 5 (85%) ____ 5 (85%) ____ 5 (60%) ____
Push Ups Clap 8 ____ 8 ____ 8 ____
Dips 35 ____
Tuesday 7/24
Hang Clean 5 (70%) ____ 5 (70%) ____ 5 (75%) ____ 5 (80%) ____
Front Squats 5 (70%) ____ 5 (70%) ____ 5 (70%) ____
Push Press 5 ____ 5 ____ 5 ____
DB Shrugs 5 ____ 5 ____ 5 ____
Chin Ups 5____ 5 ____ 5 ____
Lat Pulls 8 ____ 8 ____ 8 ____ 8 ____
Curls (Straight Bar) 6 ____ 6 ____ 6 ____ 6 ____
Thursday 7/26
Squat 5 (60%) ____ 5 (80%) ____ 5 (80%) ____ 5 (85%) ____ 5 (70%) ____
Step Ups 5 ____ 5 ____ 5 ____
R.D.L 5 ____ 5 ____ 5 ____
Bench Press 5 (60%) ____ 5 (70%) ____ 5 (80%) ____ 5 (80%) ____ 3 (90%) ____ 1 (100%) ____
Inline DB Press 5 ____ 5 ____ 5 ____ 5 ____
Dips 25
Friday 7/27
CIRCUIT TRAINING: DO NOT REST BETWEEN EXERCISES
Jump Rope 60 reps
Squat Bar Only 20 reps
Squat Jumps 10
Push Ups 20 reps
Lat Pulls 10
Upright Row 20
Lunge 10 reps each leg
Dips 12 reps
DB Curls 12 reps
REST 3 MINUTES / REPEAT 3x”s
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WEEK #11 (7/30 – 7/31)

Monday 7/30
Squat 5 (60%) ____ 5 (60%) ____ 5 (60%) ____ 5 (60%) ____ SPEED SETS
Vertical Jumps 10 ____ 10 ____ 10 ____
Lunge Walk 5 ____ 5 ____ 5 ____
Incline Press 5 (60%) ____ 5 (80%) ____ 5 (80%) ____ 5 (85%) ____ 5 (85%) ____ 5 (60%) ____
Push Ups Clap 8 ____ 8 ____ 8 ____
Dips 35 ____
Tuesday 7/31
Hang Clean 5 (70%) ____ 5 (70%) ____ 5 (75%) ____ 5 (80%) ____
Front Squats 5 (70%) ____ 5 (70%) ____ 5 (70%) ____
Push Press 5 ____ 5 ____ 5 ____
DB Shrugs 5 ____ 5 ____ 5 ____
Chin Ups 5____ 5 ____ 5 ____
Lat Pulls 8 ____ 8 ____ 8 ____ 8 ____
Curls
6 ____ 6 ____ 6 ____ 6 ____
(Straight Bar)
THIS IS YOUR LAST WEEK OF LIFTING. REST TO PREPARE FOR REPORT DAY!
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SUMMER CONDITIONING
PROGRAM
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DIRECTIONS FOR CONDITIONING DRILLS:
Warm-Up drills, 2x20 yards each:
1. Lunge Walk (Head Up, Back straight, arms 90*)
2. High Knees (Knee up/ Toe up, forward lean)
3. Heel Kicks (heel to butt)
4. Shuffle Step (step laterally, slide back foot)
5. Carioca (steps- cross front, open, cross back, open, etc)
6. Backwards Run (not a back pedal- heel to butt)
Stretch Routine, hold each stretch 15 seconds:

1. Toe Touch (feet together, bend in knees, touch toes, do not bounce)
2. Toe Touch- right over left
3. Toe Touch- left over right
4. Saigon Squat (feet together- squat down and grab ankles)
5. Butterfly (sit on butt, bring feet in to crotch, try to force knees to ground)
6. Same position- Left foot out- touch toe
7. Cross right foot over left, turn to the right (left elbow past right knee
8. Flip it- Right foot out- touch toe
9. Cross left foot over right, turn to the left (right elbow past left knee)
10. On all fours- cross right knee over left leg and squat down (bring crotch to left heel,
keeping right leg straight)
11. Flip it, cross left knee over right leg and squat down (bring crotch to right heel, keeping
left leg straight)
COMPLETE WARM-UP BEFORE EACH SESSION

COMPLETE STRETCH ROUTINE AFTER EACH SESSION
HOW TO READ THE CONDITIONING WORKOUT:
6 x 110 :18, :20 (:30)

# of reps distance time to complete (skill, linemen) rest time
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BEARCATS FOOTBALL CONDITIONING- SUMMER 2007 -
PHASE I
WEEK #: 1 (5/21 – 5/25)
MONDAY 5/21
WARM UP DRILLS
4 X 5-10-5 SHUTTLE (REST :30)
8 X 60yd. GEARS (STRIDE 20/ SPRINT 20/ STRIDE 20) REST :45
STRETCH
WEDNESDAY 5/23
WARM UP DRILLS
4 X W-DRILL (REST :30)
10 X 1/2 GASERS (across field and back) :18sec, :22sec REST BY WALKING ACROSS FIELD.
STRETCH
FRIDAY 5/25
WARM UP DRILLS
4 X 4 CONE DRILL (REST :30)
4 X 240yds. (END LINE TO END LINE AND BACK) :40sec, :45sec REST BY WALKING 120
STRETCH
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PHASE I
WEEK #: 2 (5/28 – 6/1)
MONDAY 5/28
WARM UP DRILLS
8 X 60yd. GEARS (STRIDE 20/ SPRINT 20/ STRIDE 20) REST BY WALKING 60
STRETCH
WEDNESDAY 5/30
WARM UP DRILLS
STRETCH
FRIDAY 6/1
WARM UP DRILLS
STRETCH
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PHASE I
WEEK #: 3 (6/4 – 6/8)
MONDAY 6/4
WARM UP DRILLS
6 X 60yd. GEARS (STRIDE 20/ SPRINT 20/ STRIDE 20) REST BY WALKING 60
6 X 50yd. BACKWARDS RUN (REST BY WALKING 50)
STRETCH
WEDNESDAY 6/6
WARM UP DRILLS
STRETCH
FRIDAY 6/8
WARM UP DRILLS
STRETCH
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PHASE II
WEEK #: 4 (6/11 – 6/15)
MONDAY 6/11
WARM UP DRILLS
3 SETS OF 5 X 50 yd. SPRINTS (across field) REST BY WALKING 50
(REST 2 MINUTES BETWEEN SETS)
STRETCH
WEDNESDAY 6/13
WARM UP DRILLS
12 X 110yds. : 16sec., 18sec.
STRETCH
FRIDAY 6/15
WARM UP DRILLS
5 X 175yds (OUTSIDE EDGE OF FOOTBALL FIELD) :28sec, :32sec (WALK 175)
STRETCH
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PHASE II
WEEK #: 5 (6/18 – 6/22)
MONDAY 6/18
WARM UP DRILLS
8 X 40 SPRINT (STOMACH STARTS) REST BY WALKING 60
6 X 50 BACKWARD RUN (REST BY WALKING 50)
STRETCH
WEDNESDAY 6/20
WARM UP DRILLS
12 X 110 SPRINT 0:18, 0:22 (REST BY WALKING 110)
6 X 50 BACKWARD RUN (REST BY WALKING 50)
STRETCH
FRIDAY 6/22
WARM UP DRILLS
5 X 175yds (OUTSIDE EDGE OF FOOTBALL FIELD) :28, :32 (REST BY WALKING 175)
STRETCH
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PHASE II
WEEK #: 6 (6/25 – 6/29)
MONDAY 6/25
WARM UP DRILLS
8 X 40 SPRINT (STOMACH STARTS) REST 1:00
6 X 50 BACKWARD RUN / WALK BACK TO LINE
STRETCH
WEDNESDAY 6/27
WARM UP DRILLS
15 X 110 :18, :22 (REST :45)
6 X 50yd BACKWARD RUN (REST :30)
STRETCH
FRIDAY 6/29
WARM UP DRILLS
5 X GASERS (ACROSS FIELD AND BACK 2X’s) :40, :45 (REST WALK 1/2 GASER)
STRETCH
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BEARCATS FOOTBALL CONDITIONING- SUMMER 2007 - PHASE II
WEEK #: 7 (7/2 – 7/6)
MONDAY 7/2
WARM UP DRILLS
4 X 20yd. FROG HOPS (REST 30sec)
4 X 20yd SPRINT (STOMACH START) REST BY WALKING 50
4 X 40yd SPRINT (3-POINT STANCE) REST BY WALKING 40
STRETCH
WEDNESDAY 7/4
WARM UP DRILLS
12 X 110yds :16, :18 (REST :45)
6 X 50yd BACKWARDS RUN (WALK 50)
STRETCH
FRIDAY 7/6
WARM UP DRILLS
4 X 350 (outside edge of FB field) :55, :65 (REST WALK 175)
STRETCH
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BEARCATS FOOTBALL CONDITIONING- SUMMER 2007 - PHASE III
WEEK #: 8 (7/9 – 7/13)
MONDAY 7/9
WARM UP DRILLS
2 X 80yd SPRINT :11, :14 (REST :40)
2 X 60yd SPRINT :09, :12 (REST :35)
2 X 40yd SPRINT (3-POINT STANCE) REST :35
2 X 20yd SPRINT (STOMACH START) REST :35
STRETCH
WEDNESDAY 7/11
WARM UP DRILLS
12 X 110 :18, :22 (REST :45)
6 X 50 BACKWARDS RUN (WALK 50)
STRETCH
FRIDAY 7/13
WARM UP DRILLS
2 SETS OF 3 X 240 :36, :40 (WALK 120)
(REST 5 MINUTES BETWEEN SETS)
STRETCH
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WEEK #: 9 (7/16 – 7/20)
MONDAY 7/16
WARM UP DRILLS
4 X 20yd FROG HOPS (REST :30)
4 X 20yd SPRINT (STOMACH START) REST BY WALKING 50
8 X 40yd SPRINT (3-POINT STANCE) REST 1 MINUTE
STRETCH
WEDNESDAY 7/18
WARM UP DRILLS
15 X 110yds :16, :18 (REST :45)
STRETCH
FRIDAY 7/20
WARM UP DRILLS
4 X 350 (OUTSIDE EDGE OF FB FIELD) :55, :65 (WALK 175)
STRETCH
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WEEK #: 10 (7/23 – 7/27)
MONDAY 7/23
WARM UP DRILLS
4 X 20 FORG HOPS REST :30
4 X 20 SPRINT (STOMACH STARTS) REST 1:00
8 X 40 SPRINT (3-POINT STANCE) REST 1:00
STRETCH
WEDNESDAY 7/25
WARM UP DRILLS
16 X 110yds :16, :18 (REST :45)
STRETCH
FRIDAY 7/27
WARM UP DRILLS
5 X GASER :38, :45 (WALK 1/2 GASER)
STRETCH
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BEARCATS FOOTBALL CONDITIONING-SUMMER 2007 – PHASE III
WEEK #: 11 (7/30 – 8/3)
MONDAY 7/30
WARM UP DRILLS
8 X 30yd SPRINT (STOMACH START) REST :45
4 X 30 yd CARIOCA or (OL/DL) 4 X 20 SLIDE SHUFFLE
STRETCH
WEDNESDAY 8/1
WARM UP DRILLS
12 X 110yd :18, :22 (REST :45)
STRETCH
FRIDAY 8/3
WARM UP DRILLS
4 X GASER :36, :42 (WALK 1/2 GASER)
STRETCH
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EXERCISE DESCRIPTIONS
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PLYOMETRICS
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NUTRITION
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What diet is best for athletes?
It's important that an athlete's diet provides the right amount of energy, the 50-plus nutrients the
body needs and adequate water. No single food or supplement can do this. A variety of foods are
needed every day. But, just as there is more than one way to achieve a goal, there is more than
one way to follow a nutritious diet.
Do the nutritional needs of athletes differ from non-athletes?

Competitive athletes, sedentary individuals and people who exercise for health and fitness all
need the same nutrients. However, because of the intensity of their sport or training program,
some athletes have higher calorie and fluid requirements. Eating a variety of foods to meet
increased calorie needs helps to ensure that the athlete's diet contains appropriate amounts of
carbohydrate, protein, vitamins and minerals.
Are there certain dietary guidelines athletes should follow?

Health and nutrition professionals recommend that 55-60% of the calories in our diet come from
carbohydrate, no more than 30% from fat and the remaining 10-15% from protein. While the
exact percentages may vary slightly for some athletes based on their sport or training program,
these guidelines will promote health and serve as the basis for a diet that will maximize
performance.
How many calories do I need a day?

This depends on your age, body size, sport and training program. For example, a 250-pound
weight lifter needs more calories than a 98-pound gymnast. Exercise or training may increase
calorie needs by as much as 1,000 to 1,500 calories a day. The best way to determine if you're
getting too few or too many calories is to monitor your weight. Keeping within your ideal
competitive weight range means that you are getting the right amount of calories.
Which is better for replacing fluids-water or sports drinks?

Depending on how muscular you are, 55-70% of your body weight is water. Being "hydrated"
means maintaining your body's fluid level. When you sweat, you lose water, which must be
replaced if you want to pet-form your best. You need to drink fluids before, during and after all
workouts and events.
Whether you drink water or a sports drink is a matter of choice. However, if your workout or
event lasts for more than 90 minutes, you may benefit from the carbohydrates provided by sports
drinks. A sports drink that contains 15-18 grams of carbohydrate in every 8 ounces of fluid
should be used. Drinks with higher carbohydrate content will delay the absorption of water and
may cause dehydration, cramps, nausea or diarrhea. There are a variety of sports drinks on the
market. Be sure to experiment with sports drinks during practice instead of trying them for the
first time the day of an event.
What are electrolytes?
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Electrolytes are nutrients that affect fluid balance in the body and are necessary for our nerves
and muscles to function. Sodium and potassium are the two electrolytes most often added to
sports drinks. Generally, electrolyte replacement is not needed during short bursts of exercise
since sweat is approximately 99% water and less than 1% electrolytes. Water, in combination
with a well- balanced diet, will restore normal fluid and electrolyte levels in the body. However,
replacing electrolytes may be beneficial during continuous activity of longer than 2 hours,
especially in a hot environment.
What do muscles use for energy during exercise?

Most activities use a combination of fat and carbohydrate as energy sources. How hard and how
long you work out, your level of fitness and your diet will affect the type of fuel your body uses.
For short-term, high-intensity activities like sprinting, athletes rely mostly on carbohydrate for
energy. During low-intensity exercises like walking, the body uses more fat for energy.
What are carbohydrates?

Carbohydrates are sugars and starches found in foods like breads, cereals, fruits, vegetables,
pasta, milk, honey, syrups and table sugar. Carbohydrates are the preferred source of energy for
your body. Regardless of origin, your body breaks down carbohydrates into glucose that your
blood carries to cells to be used for energy. Carbohydrates provide 4 calories per gram, while fat
provides 9 calories per gram. Your body cannot differentiate between glucose that comes from
starches or sugars. Glucose from either source provides energy for working muscles.
Is it true that athletes should eat a lot of carbohydrates?

When you are training or competing, your muscles need energy to perform. One source of
energy for working muscles is glycogen, which is made from carbohydrates and stored in your
muscles. Every time you work out, you use some of your glycogen. If you don't consume enough
carbohydrates, your glycogen stores become depleted, which can result in fatigue. Both sugars
and starches are effective in replenishing glycogen stores.
When and what should I eat before I compete?

Performance depends largely on the foods consumed during the days and weeks leading up to an
event. If you regularly eat a varied, carbohydrate-rich diet you are in good standing and probably
have ample glycogen stores to fuel activity. The purpose of the pre-competition meal is to
prevent hunger and to provide the water and additional energy the athlete will need during
competition. Most athletes eat 2 to 4 hours before their event. However, some athletes perform
their best if they eat a small amount 30 minutes before competing, while others eat nothing for 6
hours beforehand. For many athletes, carbohydrate-rich foods serve as the basis of the meal.
However, there is no magic pre-event diet. Simply choose foods and beverages that you enjoy
and that don't bother your stomach. Experiment during the weeks before an event to see which
foods work best for you.
Will eating sugary foods before an event hurt my

performance?
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In the past, athletes were warned that eating sugary foods before exercise could hurt performance
by causing a drop in blood glucose levels. Recent studies, however, have shown that consuming
sugar up to 30 minutes before an event does not diminish performance. In fact, evidence suggests
that a sugar-containing pre-competition beverage or snack may improve performance during
endurance workouts and events.
What is carbohydrate loading?

Carbohydrate loading is a technique used to increase the amount of glycogen in muscles. For five
to seven days before an event, the athlete eats 10-12 grams of carbohydrate per kilogram body
weight and gradually reduces the intensity of the workouts. (To find out how much you weigh in
kilograms, simply divide your weight in pounds by 2.2.) The day before the event, the athlete
rests and eats the same high-carbohydrate diet. Although carbohydrate loading may be beneficial
for athletes participating in endurance sports, which require 90 minutes or more of non-stop
effort, most athletes needn't worry about carbohydrate loading. Simply eating a diet that derives
more than half of its calories from carbohydrates will do.
As an athlete, do I need to take extra vitamins and minerals?

Athletes need to eat about 1,800 calories a day to get the vitamins and minerals they need for
good health and optimal performance. Since most athletes eat more than this amount, vitamin
and mineral supplements are needed only in special situations. Athletes who follow vegetarian
diets or who avoid an entire group of foods (for example, never drink milk) may need a
supplement to make up for the vitamins and minerals not being supplied by food. A
multivitamin-mineral pill that supplies 100% of the Recommended Dietary Allowance (RDA)
will provide the nutrients needed. An athlete who frequently cuts back on calories, especially
below the 1,800 calorie level, is not only at risk for inadequate vitamin and mineral intake, but
also may not be getting enough carbohydrate. Since vitamins and minerals do not provide
energy, they cannot replace the energy provided by carbohydrates.
Will extra protein help build muscle mass?

Many athletes, especially those on strength-training programs or who participate in power sports,
are told that eating a ton of protein or taking protein supplements will help them gain muscle
weight. However, the true secret to building muscle is training hard and consuming enough
calories. While some extra protein is needed to build muscle, most American diets provide more
than enough protein. Between 1.0 and 1.5 grams of protein per kilogram body weight per day is
sufficient if your calorie intake is adequate and you're eating a variety of foods. For a 150-pound
athlete, that represents 68-102 grams of protein a day.
Why is iron so important?

Hemoglobin, which contains iron, is the part of red blood cells that carries oxygen from the lungs
to all parts of the body, including muscles. Since your muscles need oxygen to produce energy, if
you have low iron levels in your blood, you may tire quickly. Symptoms of iron deficiency
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include fatigue, irritability, dizziness, headaches and lack of appetite. Many times, however;
there are no symptoms at all. A blood test is the best way to find out if your iron level is low. It is
recommended that athletes have their hemoglobin levels checked once a year.
The RDA for iron is 15 milligrams a day for women and 10 milligrams a day for men. Red meat
is the richest source of iron, but fish and poultry also are good sources. Fortified breakfast
cereals, beans and green leafy vegetables also contain iron. Our bodies absorb the iron found in
animal products best.
Should I take an iron supplement?

Taking iron supplements will not improve performance unless an athlete is truly iron deficient.
Too much iron can cause constipation, diarrhea, nausea and may interfere with the absorption of
other nutrients such as copper and zinc. Therefore, iron supplements should not be taken without
proper medical supervision.
Why is calcium so important?

Calcium is needed for- strong bones and proper muscle function. Dairy foods are the best source
of calcium. However, studies show that many female athletes who are trying to lose weight cut
back on dairy products. Female athletes who don't get enough calcium may be at risk for stress
fractures and, when they're older, osteoporosis. Young women between the ages of 11 and 24
need about 1,200 milligrams of calcium a day. After age 25, the recommended intake is 800
milligrams. Low-fat dairy products are a rich source of calcium and also are low in fat and
calories.
How does nutrition affect my performance?

Nutrition can impact performance in a variety of ways. There are over 50 nutrients that your
body needs on a daily basis. Over a period of time, inadequate intake or omission of any of these
nutrients can have a negative affect on you health and athletic performance. Unless you have
major difficulties in your diet, nutrition will not work overnight miracles such as shaving half a
second off your 100-meter dash times, but optimal nutrition throughout the year will make a
difference. By staying healthy and decreasing “down time” you will feel better, train harder and
be in better condition. This could mean the difference between winning and losing.
What is the best diet for an athlete?

There is no one perfect diet. Each is different and has individualized needs; a 98-pound gymnast,
for example, should eat differently than a 250-pound weightlifter. The best diet is one that keeps
you well hydrated, provides adequate calories, and supplies the 50-plus nutrients in the needed
amounts. No single food or supplement can do this. This is best achieved by consuming a wide
variety of food on a daily basis.
What should I eat to increase my strength?

The most important factor in increasing your strength is not what you eat, but rather how you
train. Strength can be gained only after a period of progressive resistance weight training. How
much strength you actually gain depends on the intensity and type of weight training. It is
commonly thought that large amounts of protein or amino acids are necessary to add muscle
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mass. Although protein is a component of muscle, muscle is mostly water and only 20-22%
protein. An adequate protein intake is certainly important in gaining strength and muscle, but so
is your intake of other nutrients including carbohydrate and various vitamins. Additionally, if
your calorie intake isn’t adequate, the protein you eat will be used for energy instead of building
muscle tissue. The athlete who cuts back on food to lose weight and then takes vitamins and
mineral pills may be getting more than the needed amounts of vitamins and minerals, but won’t
be able to increase or even maintain muscle mass. An adequate diet is essential to maintaining
energy levels, developing muscles, and increasing endurance and strength.
Are there any nutrients that are more important than others
for an athlete?
Yes, the most important nutrient is the one most often overlooked- water! Why is water so
important? Because your body is approximately 60-70% water. You can go weeks and even
months without certain vitamins or minerals before noticing an effect, but without adequate
water, performance can be affected in less than an hour. Water is necessary for your body’s
cooling system. It also transports nutrients throughout your tissues and maintains adequate blood
volume. Dehydration can cause your body to overheat. Small un-replaced fluid losses can impair
performance, and large un-replaced losses can cause heat stroke and even death.
How much water is enough?

If you wait until you’re thirsty to drink, you have waited to long. During intense exercise the
body’s thirst mechanism lags behind actual need. It is important to make a conscious effort to
drink water before you ever get thirsty. Your actual requirement will vary depending on the
temperature and humidity, the intensity of your workout or event, and how well acclimated you
are. The most reliable indicator of how much water you need is your weight. In hot and humid
weather, athletes can sweat off 6 lbs. per hour. Each pound of weight lost as sweat is equal to 2
cups of water. You cannot lose that much fat in a short period of time. Therefore, it is important
to weigh yourself nude, or in minimal clothing before and after exercising. For each pound lost,
drink 2 cups of fluid before exercising again. If you routinely lose more than 2% of your body
weight, drink more water immediately before and during your workouts or event. All athletes
should drink water before, during and after workouts and events.
Is it true that athletes should drink lots of water and juice

when flying? Why?
Yes, this is important. The air in the plane’s passenger compartment is very dry so your body
can lose a lot of fluid from evaporation during your flight. For this reason, you should drink
plenty of water and juice before, during and after air travel. The longer the flight, the more water
you should drink. This is especially important during overseas flights. Avoid alcohol and
caffeine-containing beverages (such as coffee or cola), because they increase your water loss.
What about using sport drinks for fluid replacement?

For workouts or events lasting less than 2 hours, water is excellent for fluid replacement.
Athletes sometimes choose sport drinks because they like the taste and feel it makes them drink
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more fluid. If an event last longer than 2 hours, an athlete may benefit from carbohydrate and
electrolytes provided by fluid-replacement type drinks. The drinks should be between 4-8%
carbohydrate (15-18 grams per 8 ounces of fluid). Drinks with a higher carbohydrate can delay
the absorption of water, possibly causing cramps, nausea and diarrhea. Be sure to experiment
with these drinks during practice instead of trying for the first time during competition.
Do athletes have to worry about getting enough sodium,

potassium and other electrolytes that are lost in sweat?
Replacement of these electrolytes is important because they are involved in fluid balance, nerve
conduction and muscle contraction. However, you need not worry about replacement until after
exercise is over. The one exception is during ultra-endurance events such as 50-mile runs, 100-
mile bicycle rides or long triathlons. Sweat contains small amounts of the electrolytes and is
actually less concentrated with electrolytes that your body fluids. When you sweat, your body
loses a lot more water than electrolytes. During exercise, water replacement is the main concern.
After exercise, electrolyte replacement is easily achieved by normal diet. Getting enough
sodium is not a problem for most athletes. At most, it only takes a few extra shakes form the
saltshaker. Potassium replacement is equally important. Bananas and citrus fruits, as well as
juices such as orange and grapefruit are excellent sources of potassium, as are potatoes,
tomatoes, meat and milk.
As an athlete, do I need more vitamins and minerals than a

non-athlete?
Research supports the fact that when the diet is adequate, vitamin and mineral supplements do
not improve performance. Athletes need to consume approximately 1800 calories daily from a
variety of foods in order to meet their need for vitamins and minerals. Athletes, who cut back on
calories, are on vegetarian diets or avoid an entire group of foods (i.e., never eat meat or drink
milk) may need a supplement to make up for the vitamins or minerals not supplied by food.
However, a vitamin/mineral supplement cannot provide energy an athlete gets from consuming
the calories in food. If you are taking an over-the-counter dietary supplement or are thinking
about taking one, the Recommended Dietary Allowance (RDA) represents the best guideline for
safe and adequate intakes for supplementation. A multi-vitamin/mineral pill that supplies 100%
of the RDA for each nutrient (check the label) will provide the needed nutrients.
I’m on a heavy training program; how much protein do I

need?
Based on current research, it appears that 1.0-1.5 grams of protein per kilogram of body weight
will meet most athletes’ needs, as long as they are getting enough calories and not eating a
vegetarian diet. Recent studies suggest that the protein intake for endurance athletes may be as
high as 1.5 grams per kilogram of body weight. For a 150-pound (68 kg) athlete, that is 68-102
grams of protein. There are approximately 10 grams of protein in one ounce of meet, 1 egg, 1
glass of milk, 1 ounce of cheese or 4 slices of bread. Studies have found that most athletes eat
far more protein than they need. A more common problem for athletes on a heavy training
program is not eating enough carbohydrate calories. If the body doesn’t have enough
carbohydrate to use for energy, then protein is used, which means the protein isn’t available for
maintaining muscle mass. Protein supplements offer no advantage over protein available from
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foods such as meat, milk, cheese, and eggs. In fact, the protein quality of many so-called high
protein supplements is variable and often inferior to milk and egg protein.
But what if I’m lifting weights to build up my muscles?

You will need a little more protein than if you weren’t lifting weights, but that doesn’t mean you
will need more than you are already eating. One of the most important factors affecting
protein/amino acid needs of strength athletes is energy intake (calories). Inadequate or low-
protein intake by athletes is usually due to not eating enough calories.
It doesn’t hurt to eat extra protein just to make sure, does it?
The body cannot store extra protein,; therefore, it must use it or lose it. If you eat more protein
than your body can use, the protein is broken down and part of it is either used as energy or
stored as body fat. The other part, the nitrogen part, can be toxic to the body in excess amounts.
Large amounts of protein can lead to dehydration, stress your kidneys and liver, increase the
amount of calcium you lose in your urine and cause “gout-like” symptoms in your joints.
What about amino acid supplementation?

Amino acids are the individual units of protein, much like the individual links of a chain link
fence. They have become popular among strength-training athletes and are often taken because
the athlete has been told they will stimulate an anabolic effect, increase the rate of muscle gain,
or cause weight loss. They can be taken individually or in various combinations. One example
is a combination of arginine and ornithine, which is solid as a “natural steroid.” Another formula
containing arginine and lysine is sold to cause weight loss. Arginine and lysine are amino acids
found in foods. Ornithine is formed in the body as arginine is metabolized. The body cannot tell
the difference between amino acids in pills or powders and the amino acids to synthesize tissue
proteins: 9 of these must be obtained in the diet. The most efficient way to obtain these amino
acids is from the protein you get from foods. There is no scientific evidence to show that amino
acids taken either individually or in groups are any more effective at adding muscle or weight
than protein from food. Problems, which can result from use of amino acid supplements, are
similar to those of protein supplements, including dehydration and calcium losses. Additionally,
too much of one amino acid may hinder the absorption of another, in effect delaying the muscle-
building process.
I read that athletes should eat a lot of carbohydrates?

When your muscles are working they use fat and glycogen for the energy they need. Glycogen is
a form of carbohydrate. Your body makes glycogen from the carbohydrate you eat. Between 50-
60% of your calories should come from carbohydrate. Foods high in carbohydrate include
breads, cereals, pastas, rice, dried beans and peas, corn, potatoes, fruits, and fruit juices.
What is carbohydrate loading?

Carbohydrate or glycogen loading is a technique of diet and exercise manipulation. The earliest
method of glycogen loading included a carbohydrate depletion phase followed by a 3-day
carbohydrate loading phase. The depletion phase of this diet is very difficult to follow and often
has negative side effects, including disruption of normal training. Current research has shown
87
that eating a high-carbohydrate diet every day during training, followed by a gradual reduction in
training intensity 5-7 days before an event will result in “carbohydrate loading.” The day before
the event requires complete rest while maintaining the same high-carbohydrate diet. Training
increases the ability of your muscles to store carbohydrate; you can almost triple the amount of
carbohydrate your muscle can store by simply maintaining a balanced, high-carbohydrate diet
every day during training.
However, some athletes either by fasting, dieting or omitting carbohydrate-rich foods while
training daily, may reduce their glycogen stores to inadequate levels. Low levels of glycogen
can result in early fatigue and weakness, and it can take up to 48 hours for depleted glycogen
levels to be restored. Therefore, it is important to eat an adequate amount of carbohydrate on a
daily basis.
How much carbohydrate should I each day?

The athletes’ carbohydrate requirements depend on your body size and training routines. An
athlete whose training is primarily sprint work or involves short bursts of power, will have a
relatively low carbohydrate requirement – around 4-5 grams per kilogram of body weight.
Athletes who train continuously for 60 minutes daily will probably require 5-6 grams per
kilogram of body weight and endurance athletes who train aerobically for more than 90 minutes
daily may need 10-12 grams of carbohydrate per kilogram of body weight to replace glycogen
day after day.
What types of food should I eat just before competition?

The precompetition meal should consist of foods and drinks the athlete likes, tolerates well and
thinks will help them win. As long as the meal contains adequate fluids and calories, which are
moderately high in carbohydrates and low in fat, the food choices and content of the meal is an
individual matter. Remember – What you eat during training has the greatest impact on your
success as an athlete.
Athletes taking part in stop – start sports, such as football, basketball, swimming, and volleyball,
should eat a precompetition meal that is moderately high in carbohydrate foods, such as bread,
potatoes, rice and pasta, but low in fat. Fuids – water, low-fat/skim milk, or juice – should also
be a part of the meal.
The mental stress that accompanies the “big” game or an important match may influence your
stomach, too. The gastrointestinal tract reacts to stress in one of two extremes – it speeds up or it
slows down. Either way, your performance and comfort level can be upset. The physical stress
of competing in an all-day meet or tournament can also leave you little time or inclination to eat.
Whether it’s physical or mental stress, you still need to maintain energy and fluid balance to
perform your best. Even if you don’t feel “hungry”, be sure to drink plenty of water and eat
small carbohydrate-rich snacks. This will help ease hunger pangs, provide energy and meet your
fluid needs.
The right time to eat.

Practically every set of guidelines for precompetition meals also recommends a time to eat.
Although there are exceptions, a common suggestion is to eat two to four hours before an event.
This time frame usually ensures that you will have an empty stomach at the time of competition,
88
yet won’t be feeling hungry or weak. Of course, the size and content of the meal also influences
how quickly the stomach empties.
You may be confused by accounts of athletes who ate huge meals just minutes before breaking a
world record or winning a gold medal. Wouldn’t a full stomach slow an athlete down? Not
necessarily, report nutritionists. What they have discovered is that consuming a liquid or solid
meal as close as 30 minutes before an event may cause stomach distention but, apparently, has
no negative impact on performance.
Just remember that the timing of the precompetition meal really is an individual matter.
Although most athletes find that eating two to three hours before competing works best for them,
others may need to allow as much as six hours between the meal and the competition.
Recipe for Success

In general, the precompetition meal should be moderately high in carbohydrates and low
in fat. It should also provide enough fluid so that you enter competition well hydrated.
After this formula is followed, precompetition eating really becomes an individual
matter.
If you are concerned about how food consumption enhances or hinders performance,
keeping a diary may prove to be helpful. Simply record the types and amounts of foods
you eat, when they are consumed and how they felt before, during and after competition.
Once a pattern is determined, the recipe for “your” perfect precompetition meal can be
devised.
89
EATING ON THE ROAD
Studies have shown that even athletes who have fantastic diets when at home don’t eat as
well when they travel. It can be hard to get the variety of high-carbohydrate, low-fat nutritious
foods when you need without eating too many calories, but it is possible to eat right while on the
road.
Eating right while traveling, however, takes planning. It won’t just happen. Finding out
what type of foods restaurants serve, packing meals and snacks to take along, knowing what to
but at “quick stop” stores and knowing what to order at quick-service and sit-down restaurants
can help you get the higher-performance diet you need.
If you will eating in restaurants, call ahead and find the ones that will meet your needs.
Check with the host team, the tournament sponsors, or other you know in the area to find out
which restaurants are close by. By contacting these restaurants ahead of time, you will be able to
find out which ones:
• Serve foods high in carbohydrate and low in fat
• Will make special meals (substituting menu items)
• Will prepare foods especially for you (broiling instead of frying).
Whether eating at a sit-down or quick-service restaurant, some things you can do to lower
the fat in your diet include:
• Avoiding cheese, mayonnaise and special sauces on sandwiches
• Ordering salads without bacon bits or olives
• Using lemon juice, low-calorie dressing, or smaller amounts of regular dressing
• Skipping gravies, sauces and fried items
• Drinking low fat or skim milk instead of whole milk.
Also, knowing which terms mean that food has been prepared by a low-fat method is
important. Some low-fat terms are:
• Steamed
• Broiled
• Roasted
• Poached
• In its own juice
It is easy to get bored while traveling, and it’s common to relieve the boredom by eating.
But snacking on high-fat, high-calorie foods can defeat a high-performance diet.
90
Bringing your own food along can guarantee you’ll have the foods you need or can
simply serve as an emergency backup. High-carbohydrate, low-fat items that are easy to pack
include:
• Peanut butter and jelly sandwiches
• Muffins with jelly or jam
• Cereals or cereal bars
• Bagel, pita or pocket bread
• Fig bars, oatmeal cookies, animal crackers
• Pretzels
• Celery and carrot sticks
• Bottled or canned fruit juices
• Fresh fruit
• Banana bread
• Pumpkin bread
• Wheat cakes
• Rice cakes
• Popcorn – no butter
• Dried fruits (raisins, banana chips)
• Yogurt
• Pudding cups
91
Weight Loss and Sports Performance
Are you trying to lose weight?
Before attempting to lose weight, you need to consider several important questions: 1)
What is your ideal competitive weight? 2) Do you weigh more than you should? How many
pounds do you need to lose? 3) Do you need to lose weight? And 4) How are you going to do it?
While it is true that excess body fat may hinder performance in many sports, it is equally
true that excessive weight loss and radical methods can also keep you from performing your best.
For example, imagine these possible scenarios:
• A wrestler has lost 12 lbs. during the last two days by eating only salads and by
sitting in a sauna. Midway through his second match, he gets dizzy and weak.
• A gymnast is told she needs to compete at a weight 10 lbs. below her normal weight.
To achieve this, she eats little else besides popcorn and diet pop for two weeks.
During practice she feels weak and tired and just goes through ht motions of her
routine.
• A boxer with a 20-win/no-loss record loses 5 lbs. the night before weigh-in and is
knocked out in the third round.
These are all good illustrations of how not to lose weight and the negative consequences that can
result.
Although athletes have used many techniques and diets to lose weight, the bottom line is
to balance calories. It’s the same as balancing your checkbook. Weight loss results only when
you withdraw calories either by eating less or exercising more. One pound of fat is equal to
approximately 3500 calories; so withdrawal of fat can be difficult and takes time. When you
lose weight rapidly, you lose mostly water, protein, and electrolytes – not fat.
How much should you weigh?
Your body weight is largely determined by genetics and depends on your body frame and
sex. Your ideal weight, or more correctly, body composition – (amount of fat and amount of
muscle) – also depends on your sport. Determining your ideal competitive weight can be
difficult. Charts and books are not good guides for athletes’ body weights because athletes are
typically more muscular than average people. A muscular athlete will weigh more than a less
muscular non-athlete of the same age and height. In some sports low body fat my be desirable,
while in others it may be a disadvantage. Avoid comparing yourself to others even in your own
sport. They may feel comfortable and perform well weighing more or less than you do.
What is the best way to lose weight?
Eating less and exercising more is the best way to lose weight. Dehydration and fasting
should be avoided. Although being overweight will hinder performance, the effects of
dehydration on performance can be far worse. Research has shown that fluid loss in excess of 2-
3% body weight can hinder your performance by reducing your blood volume. This results in a
decreased oxygen-tolerance.
92
Fasting or severe foods restriction, even on a short-term basis, can be detrimental to
performance and is not recommended for a variety of reasons. Optimal performance is best
achieved when you body is healthy and well nourished. One of the body’s main fuel sources for
sports activity is carbohydrate. Carbohydrate is stored in the body as muscle and liver glycogen.
Fasting or food restriction, with or without exercise, depletes these glycogen stores. Your body
will sputter like a car running out of gas if these stores get too low. Eating a large carbohydrate-
rich meal several hours before competition will not help a glycogen-depleted body because it can
take up to 48 hours for these stores to be thought back to normal.
Before beginning a weight loss program, assess your diet. Know the source of your
calories. This can best be done by keeping a food diary of everything you eat and drink.
For optimal performance, achieve your desired weight well before the competition season
and maintain it, avoiding weight seesaws. Keep your carbohydrate intake on a daily basis.
The following guidelines should help you in achieving your ideal competitive weight:
1. Monitor changes in your body composition through skin folds and girth
measurements (distance around waist, arm, leg, etc.) as well as weight. To do
accurate, a person trained to take them must do skin fold measurements. Often, if you
are on a strength and conditioning program you may maintain or even gain weight
while decreasing your percent of body fat because muscle tissue weighs more than fat
tissue for the same volume.
2. Watch out for the fat in your diet. Fat has over twice as many calories as the same
amount of protein and carbohydrate. For example, two pats of margarine or butter on
a baked potato will more than double the calories. Salad dressing, margarine, butter,
and sour cream are almost all fat.
3. Learn to stop easting before you are full. Many times it will take a while, perhaps 30
minutes or more, for your brain to get the message that your stomach is full.
4. The number of calories, numbers of meals snacks, and the time the food is eaten, as
well as the types of food eaten while losing weight will vary from person to person.
Some people can lose weight easily and don’t need any help. For others, losing weight is
very difficult. If you are having problems losing weight or even deciding if you should lose
weight, your personal or team physician can give you direction.
93
Weight Gain--For Athletes
In most instances, the goal in gaining weight is to gain muscle, not fat. Two things you
must do to gain muscle are: a) lift weights regularly and b) take in enough calories to support the
muscle growth. Although not directly related to weight training and dietary intake, getting
enough sleep can be an important factor in your program to increase muscle weight.
Weight Training Program:
Muscles are stimulated to grow only when progressive resistance is provided. Simply put, a
muscle won’t grow unless it is challenged to lift more weight. When it becomes easy to lift a
certain weight, you must increase that weight to stimulate further growth. Consult a certified
strength/conditioning professional for specific recommendations for you appropriate weight
training program and the rate of growth that’s reasonalble for you.
Nutrition Program:
No nutrient, supplement or individual food is a “magic bullet” for increasing muscle mass. The
nutritional foundation for weight gain is a well-balanced diet. Once this is achieved, the main
focus needs to be eating more calories from a variety of foods in order to support the muscle
growth. All the foods you eat provide calories. In fact, it requires at least 2,500 calories over
your basal calorie requirement for every pound of muscle you gain. This means you need to add
at least 300-400 extra calories each day to the amount you now eat to achieve steady weight gain.
You can get these extra calories in several ways:
1. Increase your meal size by:
• Taking extra helpings
• Eating more food items. For example, instead of eating just a sandwich and
milk, add a few side dishes and dessert.
2. Eat at least four times a day; more often if you can. Try not to skip breakfast. Most
athletes achieve weight gain by making sure they don’t skip meals, and eating snacks
between meals each day. (See chart for snack ideas)
3. Increase the calories in the foods you already eat. For example, add chocolate to
milk, cheese or jelly to a bagel, raisins or sugar to cereal, cheese to a baked potato,
peanut butter to carrot sticks or dried fruit or nuts to yogurt.
Adding extra calories can be hard when you’re busy with training, work, or school. It can
become even more difficult when you’re trying to time your eating so you don’t have to eat too
much before training. You can make it easier by planning ahead so you always have a snack
handy, whether its in your gym bag, car or locker. Being consistent with your meals and snacks
is essential to your success in gaining muscle weight. This means you need to keep your calorie
intake at an optimum level every day- not just every other day or a few times a week.
It is impossible to determine how many extra calories you’ll need to gain muscle. As a starting
point, increase your calories slightly, monitor your body composition and increase or decrease
food intake accordingly.
94
Protein requirements usually increase during a weight gain phase. The Recommended Dietary
Allowance (RDA) for protein is .8 gm/km of body weight per day. Your protein needs during
weight gain will, in most instances, be met by consuming approximately 1.5-2.0 gm of protein
per kilogram of body weight per day. For example, a 170 pound (77kg) athlete, during a weight
gain phase may require about 150 grams of protein (77kg x 2 gm protein) per day. To get enough
protein, you should include protein rich foods in your weight gain diet. (See table on Protein
Content of Foods.)
Body Composition:
The best method for monitoring whether the weight you are adding is fat or muscle is to measure
percentage of body fat. Hydrostatic (underwater) weighing is a reliable and accurate option for
determining body composition. If your percentage of body fat remains stable while your scale
weight increases, muscle is being gained. On the other hand, if percentage of body fat increases,
it is likely that both fat and muscle are being gained. A reasonable goal for muscle gain is ½ to 1
pound per week. You may find your rate of weight gain occurs more rapidly initially, then slows
down.
Although gaining muscle mass is largely dependent on your training program, remember that the
rate of weight gain, amount and location of added muscle mass is influenced by gender, age,
body type and other genetic factors.
95
Snacks
Fruit, Juice Calories (Approx)
Banana (1) 105
Apple (1) 80
Grapes, American (1 cup) 60
Avocado (1 medium) 305
Raisins (1/2 cup) 217
Fruit Juice (8 ounces) 115-155
Bread, Cereal, Nuts ___________________________

Trail Mix (1/2 cup) 347
Pretzel, soft 145
Mixed nuts (1/2 cup) 438
Cereal, ready to eat (1 ounce) 90-140
Bagel, plain 160
Banana bread (1 slice) 190
Dairy Products_______________________________________________________________
Milk, 2% fat (1 cup) 122
Yogurt, lowfat (1 cup) 250
Ice Cream, reg 10% fat (1/2 cup) 130
Yogurt, frozen, lowfat (1 cup) 200
Sandwiches _________________________________________________________________
Bread, 2 slices combined with:
Peanut butter and Jelly (2 tbsp each) 404
Cheese, cheddar (2 ounces) 340
Turkey breast (3 ounces) 202
Ham, sliced (3 ounces) 277
Miscellaneous_________________________________________________________________
96
Sustacal (8 ounces) 240
Ensure, ready to use (8 ounces) 240
Ensure-plus, high calories (8 ounces) 340
Gator pro (11 ounces) 360
Power Bar (1) 225
Nutri-Grain bar (1) 109
Rice Krispie bar (1) 226
Fig Newton (6 cookies) 360
97
PROTEIN CONTENT OF FOODS
Food Protein (gms)
American Cheese (1 ounce) 6
Cheddar Cheese (1 ounce) 7
Milk, lowfat (1 cup) 8
Yogurt, lowfat (8 ounces) 9
Almonds (1/2 cup) 16
Beans, black (1/2 cup) 7.5
Mixed nuts (1/2 cup) 12
Peanut Butter (1 tbsp) 4.5
Refried beans (1/2 cup) 8
Baked potato, with skin (1) 4
Bread, wheat (2 slices) 5
Corn (1/2 cup) 2.5
Rice (1/2 cup) 3
Spaghetti, noodles, cooked (1 cup) 7
Tortilla, flour (1) 3
Beef, lean (3 ounces) 24
Egg (1) 6
Poultry (3 ounces) 21
Tuna (3 ounces) 24
Stimulants
98
Paul R. Stricker, MD
Vanderbilt Sports Medicine Center
Nashville, TN
I. Introduction
*Stimulant use very common among athletes
*Examples include: caffeine, amphetamines, cocaine, OTC cold meds, and herbal
supplements such as ma haung and ginseng.
*High potential for abuse
*Education Necessary to prevent unnecessary positive drug testing result, esp. from
OTC meds or supplements.
*Used by athletes due to positive effects on energy levels and ability to delay or mask
fatigue
*Stimulants exert both CNS and PNS effect
*Athletes claim euphoria, increased aggression and confidence, decreased fatigue
*proof is limited
II. Caffeine
*Easily obtained; highly addictive, exerts both CNS and PNS effects
• Appears to have effects to spare glycogen utilization by increased lipolysis as well as
to affect muscle contractility due to increased calcium permeability in the
sarcoplasmic reticulum
• CNS effect at 85-200 mg; Ergogencity at 250-350 mg
• Banned levels in urine
• Research
o Theories and enzyme effects
o Pioneering work by Costill-metabolic theory
o Conflicts and difficulties: caffeine taken up by all tissues, caffeine and its
metabolites present simultaneously, individual variability in response
99
*Recent research
Increased endurance vs. placebo at various doses, running and cycling at 80-90 %
Muscle glycogen utilization decreased, but sparing limited to first 15-20
Tablet form and coffee produce equal levels, but only tablet form is ergogenic
Short term exercise (<20 min) positively affected, but more related to electrolyte balance and
glucose availability effects from caffeine, not glycogen sparing
Sprints (<90 sec) have inconclusive results
Diuretic effect: caffeine appears to not have significant effect on hydration status
III. Ginseng
• Americans spend over $6 billion on herbal products but only about 5% have actually
been studied in scientific manner. Ginseng is second only to Gingko in purchases
• Popular with athletes because of ease of purchase
• Risk for positive drug testing due to its chemical structure being similar to
pseudoephedrine
• Independent organizations such as the American botanical council, are involved in
nonprofit education and research, and the ABC has been involved in large study of
ginseng to evaluated products for quality
• The Herb Research Foundation provided only professional safety review program
available in the U.S
Research
* Yarnell, 1996 radomized, placebo, crossover study 8 subjects. 2 doses of American
Ginseng used but for only one week. Bicycle ergometry used. No significant difference
for time to exhaustion rate of perceived exertion, peak aerobic power, or shift in CHP/
lipid metabolism
• Riley et al, 1996: randomized, double blind, placebo controlled study using American
ginseng for 8 weeks. Bicycle ergometry was used. NO significant difference found
for max work performance, resting/exercise/recovery oxygen intake, respiratory
exchange ratio, minute ventilation, heart rate, blood lactic acid levels, and perceived
exertion.
100
• Cautions include : small sample sizes, various preparations of ginseng have different
effects, variations in individual response
IV. Ma Haung
• active ingredients in this herb: ephedrine and pseudoephedrine
• Risk for positive drug testing results
• Very popular with athletes, but scant research exists
• White et al, 1997 : 12 subjects ingested ma haung twice a day and vital signs
monitored. Statistically significant rise in heart rate, but not blood pressure. No
symptoms occurred. Cautions for use of this substance with stimulants. More
longitudinal study with more subjects are necessary.
101

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SBU BEARCATS

“You are the way you are because

2007 Schedule ………………...…………………………………………… 2

Weight Percentage Chart……………………………………………………. 16

Weekly Summer Lifting ……………………..……………..……………..…. 18

Weekly Summer Conditioning……………………………………………….

Date Opponent Time

WEIGHTS WEIGHTS CONDITIONING WEIGHTS WEIGHTS

MAY 27 MAY 28 MAY 29 MAY 30 MAY 31 JUNE 1 JUNE 2

WEIGHTS MEMORIAL CONDITIONING WEIGHTS WEIGHTS

JUNE 3 JUNE 4 JUNE 5 JUNE 6 JUNE 7 JUNE 8 JUNE 9

WEIGHTS WEIGHTS CONDITIONING WEIGHTS WEIGHTS

JUNE 10 JUNE 11 JUNE 12 JUNE 13 JUNE 14 JUNE 15 JUNE 16

WEIGHTS WEIGHTS CONDITIONING WEIGHTS WEIGHTS

WEIGHTS WEIGHTS CONDITIONING WEIGHTS WEIGHTS

JUNE 24 JUNE 25 JUNE 26 JUNE 27 JUNE 28 JUNE 29 JUNE 30

WEIGHTS WEIGHTS CONDITIONING WEIGHTS WEIGHTS

JULY 1 JULY 2 JULY 3 JULY 4 JULY 5 JULY 6 JULY 7

WEIGHTS WEIGHTS INDEPENDENCE WEIGHTS WEIGHTS

JULY 8 JULY 9 JULY 10 JULY 11 JULY 12 JULY 13 JULY 14

WEIGHTS WEIGHTS CONDITIONING WEIGHTS WEIGHTS

WEIGHTS WEIGHTS CONDITIONING WEIGHTS WEIGHTS

JULY 22 JULY 23 JULY 24 JULY 25 JULY 26 JULY 27 JULY 28

WEIGHTS WEIGHTS CONDITIONING WEIGHTS WEIGHTS

JULY 29 JULY 30 JULY 31 AUGUST 1 AUGUST 2 AUGUST 3 AUGUST 4

WEIGHTS WEIGHTS CONDITIONING REPORT

AUGUST 5 AUGUST 6 AUGUST 7 AUGUST 8 AUGUST 9 AUGUST 10 AUGUST 11

Week 1 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Week 2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Week 3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Week 4 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Week 5 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Week 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Week 7 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Week 8 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Week 9 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Week 10 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Week 11 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Stretch Routine, hold each stretch 15 seconds:

COMPLETE WARM-UP BEFORE EACH SESSION

HOW TO READ THE CONDITIONING WORKOUT:

6 x 110 :18, :20 (:30)

Do the nutritional needs of athletes differ from non-athletes?

Are there certain dietary guidelines athletes should follow?

How many calories do I need a day?

Which is better for replacing fluids-water or sports drinks?

What are electrolytes?

What do muscles use for energy during exercise?

What are carbohydrates?

Is it true that athletes should eat a lot of carbohydrates?

When and what should I eat before I compete?

Will eating sugary foods before an event hurt my

What is carbohydrate loading?

As an athlete, do I need to take extra vitamins and minerals?

Will extra protein help build muscle mass?

Why is iron so important?

Should I take an iron supplement?

Why is calcium so important?

How does nutrition affect my performance?

What is the best diet for an athlete?

What should I eat to increase my strength?

How much water is enough?

Is it true that athletes should drink lots of water and juice