Summer 2011
Bluefield College Football Strength & Conditioning
Property of Bluefield College Football
Dear Bluefield Ram, You are about to become involved in what we believe is one of the best strength and conditioning programs in NAIA football. Over the past 4 months I have put together what I feel, is one of the most challenging but also one of the most beneficial strength and conditioning programs possible. At Bluefield we take great pride in the fact that we work our athletes to their full potential. This workout will give you an overview of the strength, speed, agility, plyometrics, balance, functional training, core training, injury prevention, and cardiovascular conditioning techniques that we have implemented as part of our strength and conditioning program. This manual is formatted to give each of you a quick and easy guide for what we expect each day during training. While this information is important, you must remember that knowledge without hard work and dedication does no one any good. Each of you must be accountable for how good you want to become, and ultimately this will decide how great we can be as a team. Included at the end of the manual is a section on nutrition. While I am not, and will not pretend to be, a registered dietician, I ask that each of you take a look at and consider adopting the guidelines on nutrition. Nutrition is the #1 key to making sure that you are training at your peak level. There is little to no benefit to you or to us as a team if you workout hard but you lack proper nutrition. Soon we will send you a link to a video with each of the exercises you will be doing this summer demonstrated. It is of upmost importance that you not only sit down and look through this entire manual before you begin, but that you also watch the demonstration videos provided to you. Finally, remember that you are responsible for your own fitness when you report to camp in August. Take initiative and work yourself harder than you ever have before. Always keep a positive attitude, set goals, be disciplined in your training, and lastly make a positive gain each day. REMEMBER, when it‟s too tough for our opponents it‟s just right for us! If you have any questions, you can contact me at (828)448-5404 or
[email protected] Good luck and stay strong,
Chris Shatley Intern Strength & Conditioning Coach Bluefield College
Daily Workout Schedule
The following pages give a detailed layout of exactly how each workout day should go. You MUST workout 5days a week and in the exact order listed on the sheet. REMEMBER a workout lost is gone forever and you can NEVER make it up Daily Workout Schedule Monday Warm-up Stretch Dynamic Flexibility Weight Training Functional Training Core Flexibility Plyometics Conditioning Cool-Down Stretch Tuesday Warm-up Stretch Dynamic Flexibility Speed/Agility Training Skill Work Cool-down Stretch Wednesday Warm-up Stretch Dynamic Flexibility Weight Training Injury Prevention Flexibility Plyomerics Conditioning Cool-Down Stretch
Thursday Warm-up Stretch Dynamic Flexibility Speed/Agility Training Skill Work Cool-down Stretch Friday Warm-up Stretch Dynamic Flexibility Weight Training Functional Training Injury Prevention Core Plyometics Conditioning Cool-Down Stretch
Pre-workout Routine
Before beginning any training program enclosed in this booklet, complete EVERY exercise and stretch listed on the following page in the order in which they appear. Each exercise plays a specific role in preparing you for the workout.
DYNAMIC FLEXIBILITY ROUTINE: 5 minute body warm up(jog, bike, jump rope) Hurdle Routine o Walk Through o Duck Unders o Lateral High Knees o Lateral High Knees w/ Hop o Lateral Leg Kick o Lateral Leg Kick w/ Hop o Backwards Walk Through Flex Runs o A march o A skip o B march o B skip o Ankling o Butt Kicks o Carioca o Tin-man March o Backward Run Static Stretch o Toe Touch o Left/Right Foot Touch o Left/Right Toe Flex o Legs Apart Right o Lunge Right o Legs Apart Left o Lunge Left o Sumo Squat o Butterfly o Legs Apart Middle o Legs Apart Right o Legs Apart Left o Legs Together o Right Twist o Left Twist o Right Glute o Left Glute o Lunge Forward Right o Lunge Forward Left o Right Quad o Left Quad
Strength Training Cycle
There are many directions from which you can choose. Yet you must choose. Your options are meaningful only when you exercise some of them and reject the rest. Your options are meaningful only when you exercise some of them and reject the rest. Trying to do everything is as fruitless as trying to do nothing!
Strength Training Reminders
ALWAYS use a spotter
Spotters must keep the bar moving
USE weightlifting belt for ANY exercises that involve the low back!
Use PROPER form and techniques on ALL lifts
You are only as strong as what you lift CORRECTLY
ALWAYS warm-up properly and ALWAYS stretch after for range of motion
USE a partner
This will be a huge aid to your progress
REMEMBER: REST and DIET are CRUCIAL to getting stronger.
COMMIT yourself to an athlete‟s lifestyle
ALL running should be in a competitive situation: either someone else or the stopwatch
EXPLODE the bar UP on bench and squat to develop explosiveness
Train with INTENSITY
If you don‟t get sore after a workout, you need more intensity
BE CONSISTENT
Once you miss a training session it CAN NOT BE MADE UP!
SET GOALS
COMMIT to your goals
MEASURE your progress REGULARLY and HONESTLY
SELF MOTIVATE
Find your drive and use it to make you better
VIZUALIZE your goals
Finally, PRAY, TRUST GOD, MAXIMIZE your abilities
Hypertrophy Week 1
Deut. 20-4...”For the Lord your God is he who goes with you to fight for you against your enemies, to give you the victory”
Body Weight: ______ MONDAY (49%) Hang Clean
3x12 (______, ______, ______)
Hang Snatch
3x5 (______, ______, ______)
Squat
3x12(______, ______, ______)
Front Squat
3x5(______, ______, ______)
RDL
4x10(______, ______, ______, ______)
DB Bench
3x12(______, ______, ______)
Lat Pulldown
4X10(______, ______, ______, ______)
Tricep Ext/Straight Bar Curls Weighted Calf Raise
4x10(______/_______)
2x50(______, ______)
WEDNESDAY (55%)
Bench Press
3x12 (______, ______, ______)
DB Incline
3x12 (______, ______, ______)
DB Fly
3x15 (______, ______, ______)
UR/HC/PPress/OS/HC/BOR
1x8(_____)
Barbell Lunge
1x15 ea. leg (_____)
Overhead Lunge
1x15 ea. Leg (_____)
Barbell Step-ups
1x15 ea. leg (_____)
Explosive Step-ups
1x15 ea. leg (_____)
Low back Hypers
2x20 (BW+______)
FRIDAY (56%) Power Clean
3x12 (_____._____._____)
Pause Squat
3x12 (______, ______, _____)
Overhead Squat
3x 10 (_____, ______, ____)
Leg Curl/Extension
3x10 (______/______)
Pause Bench
3x12 (______, _______, _______)
Incline Bench
3x12 (_____, _____, ______)
Shoulder Circuit (FR/SR/OHP)
3x10(______)
Bent-over Rows
4x10 (______, ______, ______, _____)
DB Tricep Ext
8(_____) 6(_____) 4(_____) 8(_____) 15(_____)
DB Curls
8(_____) 6(_____) 4(_____) 8(_____) 15(_____)
Hypertrophy Week 2 Body Weight: ______ MONDAY (50%) Hang Clean
3x12 (______, ______, ______)
DB Hang Snatch
3x5 (______, ______, ______)
Squat
3x12(______, ______, ______)
DB Front Squat
3x5(______, ______, ______)
Single-leg RDL
4x10(______, ______, ______, ______)
DB alt-arm Bench
3x12(______, ______, ______)
Lat Pulldown
4X10(______, ______, ______, ______)
Tricep Ext/Straight Bar Curls Weighted Calf Raise
4x10(______/_______)
2x50(______, ______)
WEDNESDAY (55%)
Bench Press
3x12 (______, ______, ______)
DB alt-arm Incline
3x12 (______, ______, ______)
DB Fly
3x15 (______, ______, ______)
UR/HC/PPress/OS/HC/BOR
1x8(_____)
Barbell Lunge
1x15 ea. leg (_____)
Overhead Lunge
1x15 ea. Leg (_____)
Barbell Step-ups
1x15 ea. leg (_____)
Explosive Step-ups
1x15 ea. leg (_____)
Low back Hypers
2x20 (BW+______)
FRIDAY (56%) Power Clean
3x12 (_____._____._____)
Pause Squat
3x12 (______, ______, _____)
Overhead Squat
3x 10 (_____, ______, ____)
Leg Curl/Extension
3x10 (______/______)
Pause Bench
3x12 (_____, ______, ______)
Incline Bench
3x12 (_____, _____, ______)
Shoulder Circuit (FR/SR/OHP)
3x10(______)
Bent-over Rows
4x10 (______, ______, _____, _____)
DB Tricep Ext
8(_____) 6(_____) 4(_____) 8(_____) 15(_____)
DB Curls
8(_____) 6(_____) 4(_____) 8(_____) 15(_____)
Max Strength “PUSH YOUR WEIGHTS!!!”
Week 3 Body Weight: ________
MONDAY (67%) Hang Clean
10(_____) 8(_____) 8(______)
1-arm DB Hang Snatch
3x8 (______, ______, ______)
Squat
10(______) 8(________) 8(________)
Bench
10(______) 2x8(_____, ______) 6(________)
Leg Curl/Extension
3x10 (______/______)
Front Squat
3x5(______, ______, ______)
DB RDL
4x10(______, ______, ______, ______)
Seated Row
4X10(______, ______, ______, ______)
Tricep Ext/Straight Bar Curls Weighted Calf Raise
5x8(______/_______)
2x25(______,______)
WEDNESDAY (69%)
Incline Bench
10(_____) 8(_____) 6(_______)
DB Bench
10(_______) 2x8(_______,_______)
DB Fly
3x15 (______,______,______)
UR/HC/PPress/OS/HC/BOR
1x8(_____)
Barbell Lunge
1x8 ea. leg (_____)
Overhead Lunge
1x10 ea. Leg (_____)
Barbell Step-ups
1x8 ea. leg (_____)
Explosive Step-ups
1x15 ea. leg (_____)
Low back Hypers
2x20 (BW+______)
FRIDAY (59%) Shrugs
3x12(_______,________,_______)
Power Clean
10(_____) 8(_____) 8(_____)
Pause Squat
10 (______) 2x8 (______,_____)
Overhead Squat
3x 5 (_____,______,____)
Pause Bench
3x6 (_____,______,______)
DB Incline Bench
3x5 (_____, _____, ______)
Shoulder Circuit (FR/SR/OHP)
3x10(______)
Posterior Delt Raise
2x15 (_____,_____)
Lat Pulldowns
3x10 (______, _____, _____)
DB Tricep Ext
8(_____) 6(_____) 4(_____) 8(_____) 15(_____)
DB Curls
8(_____) 6(_____) 4(_____) 8(_____) 15(_____)
Max Strength “Are you doing all you can to make yourself better this week?”
Week 4
Body Weight: ________
MONDAY (70%) Hang Clean
8(_____) 2x6(_____, ______) 4(_______)
1-arm DB Clean+Press
4x5 (______, ______, ______)
Squat
4x8(________, ________, _________, _________)
Bench
8(______) 3x6(_______, _________, _________)
Leg Curl/Extension
3x10 (______, ______, ______)
Front Squat
3x10(______, ______, ______)
RDL
4x10(______, ______, ______, ______)
Seated Row
3x8(______, ______, ______)
Tricep Ext/Straight Bar Curls Weighted Calf Raise
5x5(______/_______)
2x20(______, ______)
WEDNESDAY (74%)
Incline Bench
8(_____) 2x6(_____.______)
DB Bench
8 (______) 2x6(______, ______)
DB Fly
3x10 (______, ______, ______)
UR/HC/PPress/OS/HC/BOR
1x8(_____)
Barbell Lunge
1x5 ea. leg (_____)
Overhead Lunge
1x5 ea. Leg (_____)
Barbell Step-ups
1x5 ea. leg (_____)
Explosive Step-ups
1x20 ea. leg (_____)
Low back Hypers
2x20 (BW+______)
FRIDAY (60%) Shrugs
3x10(_______, ________, _______)
Power Clean
8(_____) 2x6(_____, _____) 4(_____)
Pause Squat
3x8(_______, _______, ________)
Overhead Squat
3x8 (_____, ______, _____)
Pause Bench
3x5 (_____, ______, ______)
DB Incline Bench
3x5 (_____, _____, ______)
Shoulder Circuit (FR/SR/OHP) Posterior Delt Raise
3x10(______)
2x15 (_____, _____)
Close Grip Lat Pulldowns
3x10 (______, _____, _____)
DB Tricep Ext
8(_____) 6(_____) 4(_____) 8(_____) 15(_____)
DB Curls
8(_____) 6(_____) 4(_____) 8(_____) 15(_____)
Max Strength “Did your workout reflect the results you want?”
Week 5
Body Weight: ________
MONDAY (75%) Hang Clean
6(_____) 3x4(_____, ______, ______)
1-arm DB Hang Snatch
4x5 (______, _______, _______,_______)
Squat
8(______) 2x6(______, _____)
Bench
6(______) 3x5(_____, ______, ______)
Leg Curl/Extension
3x10 (______/______)
Front Squat
3x10(______, ______, ______)
RDL
4x10(______, ______, ______, ______)
Bent Over Rows
3x8(______, ______, ______)
Tricep Ext/Straight Bar Curls Weighted Calf Raise
5x5(______/_______)
2x20(______, ______)
WEDNESDAY (75%)
Incline Bench
6(_____) 2x5(_____.______)
DB Bench
3x6 (______, ______, ______)
DB Fly
3x10 (______, ______, ______)
UR/HC/PPress/OS/HC/BOR
1x8(_____)
Barbell Lunge
1x5 ea. leg (_____)
Overhead Lunge
1x5 ea. Leg (_____)
Barbell Step-ups
1x5 ea. leg (_____)
Explosive Step-ups
1x20 ea. leg (_____)
Low back Hypers
2x20 (BW+______)
FRIDAY (65%) Shrugs
3x10 (________, ________, _________)
Power Clean
6(_____) 3x4(_____, _____, _____)
Pause Squat
8 (______) 2x6 (______, _____)
Overhead Squat
3x8 (_____, ______, ____)
Pause Bench
3x5 (_____, ______, ______)
DB Incline Bench
3x5 (_____, _____, ______)
Shoulder Circuit (FR/SR/OHP) Posterior Delt Raise
3x10(______)
2x15 (_____, _____)
Close Grip Lat Pulldowns
3x8 (______, _____, _____)
DB Tricep Ext
8(_____) 6(_____) 4(_____) 8(_____) 15(_____)
DB Curls
8(_____) 6(_____) 4(_____) 8(_____) 15(_____)
Max Strength “Will you go to your body’s limit?”
Week 6
Body Weight: ________
MONDAY (77%) Hang Clean
3x6(______, ______, ______)
1-arm DB Hang Snatch
4x5 (______, ______, ______, _______)
Squat
2x6(_______, ________) 2x5(________, ________) 3(_________)
Bench
2x6(______, _______) 4(________)
Leg Curl/Extension
3x8 (______/______)
Front Squat
3x5(______, ______, ______)
DB 1-leg RDL
4x12(______, ______, ______, ______)
Bent Over Rows
3x8(______, ______, ______)
Tricep Ext/Straight Bar Curls Weighted Calf Raise
5x10(______/_______)
2x20(______, ______)
WEDNESDAY (71%)
Incline Bench
2x6(_____, ______) 4(______)
DB Bench
2x6 (______, ______) 4(_______)
DB Fly
3x15 (______, ______, ______)
UR/HC/PPress/OS/HC/BOR
1x8(_____)
Barbell Lunge
1x8 ea. leg (_____)
Overhead Lunge
1x5 ea. Leg (_____)
Barbell Step-ups
1x8 ea. leg (_____)
Explosive Step-ups
1x20 ea. leg (_____)
Low back Hypers
2x20 (BW+______)
FRIDAY (66%) Shrugs
3x8 (_______, ________, _______)
Power Clean
3x6(_______, ________, ________)
Pause Squat
2x6 (______, _____) 2x5(________, ________) 3(_________)
Overhead Squat
3x8 (_____, ______, ____)
Pause Bench
3x4 (_____, ______, ______)
DB Incline Bench
3x5 (_____, _____, ______)
Shoulder Circuit (FR/SR/OHP) Posterior Delt Raise
3x8(______)
2x15 (_____, _____)
Close Grip Lat Pulldowns
3x8 (______, _____, _____)
DB Tricep Ext
8(_____) 6(_____) 4(_____) 8(_____) 15(_____)
DB Curls
8(_____) 6(_____) 4(_____) 8(_____) 15(_____)
Max Strength “You don’t beat your opponent in the fall, you beat him right now!”
Week 7
Body Weight: ________
MONDAY (73%) Hang Clean
6(________) 3x4(________, ________, _________)
1-arm DB Clean+Press
4x6 (______, _______, ________, _______)
Squat
3x8(________, ________, ________)
Bench
5(______) 2x4(________, ________) 3(________)
Leg Curl/Extension
3x5 (______/______)
Front Squat
3x3(______, ______, ______)
RDL
4x8(______, ______, ______, ______)
Bent Over Rows
3x5(______, ______, ______)
Tricep Ext/Straight Bar Curls Weighted Calf Raise
5x5(______/_______)
2x10(______, ______)
WEDNESDAY (75%)
Incline Bench
5(______) 2x4(_______, ________)
DB Bench
2x6 (______, ______) 4(_______)
DB Fly
3x15 (______, ______, ______)
UR/HC/PPress/OS/HC/BOR
1x8(_____)
Barbell Lunge
1x4 ea. leg (_____)
Overhead Lunge
1x5 ea. Leg (_____)
Barbell Step-ups
1x4 ea. leg (_____)
Explosive Step-ups
1x20 ea. leg (_____)
Low back Hypers
3x10 (BW+______)
FRIDAY (64%) Shrugs
3x5 (_______, ________, _______)
Power Clean
6(_______) 3x4(__________, __________, __________)
Pause Squat
3x8(__________, __________, __________)
Overhead Squat
3x5 (_____, ______, ____)
Pause Bench
5(_______) 2x4(________, __________)
DB Alt-arm Incline Bench Shoulder Circuit (FR/SR/OHP)
3x3 (_____, _____, ______) 3x8(______)
Posterior Delt Raise
2x8 (_____, _____)
Lat Pulldowns
3x5 (______, _____, _____)
DB Tricep Ext
8(_____) 6(_____) 4(_____) 8(_____) 15(_____)
DB Curls
8(_____) 6(_____) 4(_____) 8(_____) 15(_____)
Max Strength “PUSH YOUR WEIGHTS!!!”
Week 8
Body Weight: ________
MONDAY (82%) Hang Clean
4x4(________, _________, _________, _________)
1-arm DB Snatch
4x4 (______, _______, ________, _______)
Squat
2x5(________, ________) 2x4(________, _______)
Bench
2x3(________, ________, ________) 2(_________) 1(_________)
Leg Curl/Extension
5x4 (_______/_______)
Front Squat
5x3(______, _______, ______, _______, _______)
RDL
4x6(______, ______, ______, ______)
Bent Over Rows
5x3(________, _________, _________, _________, __________)
Tricep Ext/Straight Bar Curls Weighted Calf Raise
5x8(______/_______)
2x15(______, ______)
WEDNESDAY (79%)
Incline Bench
4(______) 2x3(_______, ________)
DB Bench
4 (______, ______) 2x3(_______, ________)
DB Fly
4x8 (______, ______, _______, _______)
UR/HC/PPress/OS/HC/BOR
2x8(_____)
Barbell Lunge
1x6 ea. leg (_____)
Overhead Lunge
1x5 ea. Leg (_____)
Barbell Step-ups
1x4 ea. leg (_____)
Explosive Step-ups
1x25 ea. leg (_____)
Low back Hypers
3x10 (BW+______)
FRIDAY (68%) Shrugs
5x4 (_______, ________, _______, ________, ________)
Power Clean
4x4(__________, __________, _________, ________)
Pause Squat
2x5(__________, __________) 2x4(__________._________)
Overhead Squat
4x4 (______, _______, _______, _______)
Pause Bench
3x4(_________, __________, _________)
DB 1-arm Incline Bench Shoulder Circuit (FR/SR/OHP)
3x8 (_____, _____, ______) 4x5(______)
Posterior Delt Raise
2x5 (_____, _____)
Lat Pulldowns
5x4 (______, _______, ________, ________, ________)
DB Tricep Ext
8(_____) 6(_____) 4(_____) 8(_____) 15(_____)
DB Curls
8(_____) 6(_____) 4(_____) 8(_____) 15(_____)
Max Strength “Now is not the time to back off, now is the time to push the hardest”
Week 9
Body Weight: ________
MONDAY (85%) Hang Clean
5x3(________, _________, _________, _________, _________)
1-arm DB Clean+Press
4x3 (______, _______, ________, _______)
Squat
3x3(________, ________, ________) 3x2(________, _______, _______)
Bench
3x3(________, ________, ________)
Leg Curl/Extension
4x4 (_______/________)
Front Squat
5x5(______, _______, ______, _______, _______)
RDL
4x10(______, ______, ______, ______)
Bent Over Rows
5x5(________, _________, _________, _________, __________)
Tricep Ext/Straight Bar Curls Weighted Calf Raise
5x15(______/_______)
2x25(______, ______)
WEDNESDAY (82%)
Incline Bench
2x3(_______, ________) 2x2(_______, _______)
DB Bench
2x3 (______, ______) 2x2(_______, ________)
DB Fly
3x5 (______, ______, _______)
UR/HC/PPress/OS/HC/BOR
2x8(_____)
Barbell Lunge
1x3 ea. leg (_____)
Overhead Lunge
1x5 ea. Leg (_____)
Barbell Step-ups
1x3 ea. leg (_____)
Explosive Step-ups
1x30 ea. leg (_____)
Low back Hypers
4x8 (BW+______)
FRIDAY (71%) Shrugs
6x3 (_______, ________, _______, ________, ________, ________)
Power Clean
4x3(__________, __________, _________, ________)
Pause Squat
2x3(__________, __________) 2x2(__________._________)
Overhead Squat
4x4 (______, _______, _______, _______)
Pause Bench
3x3(_________, __________, _________)
DB Alt Incline Bench
3x5 (_____, _____, ______)
Shoulder Circuit (FR/SR/OHP)
4x8(______)
Posterior Delt Raise
2x10 (_____, _____)
Lat Pulldowns
5x10 (______, _______, ________, ________, ________)
DB Tricep Ext
8(_____) 6(_____) 4(_____) 8(_____) 15(_____)
DB Curls
8(_____) 6(_____) 4(_____) 8(_____) 15(_____)
Max Strength Week 10
“Did you do enough to win not only this week, but this summer?”
Body Weight: ________
MONDAY (85%) Hang Clean
6(_________) 3x4(_________,___________,__________)
1-arm DB Clean+Press
4x3 (______, _______, ________, _______)
Squat
3x3(________, ________, ________) 3x2(________, _______, _______)
Bench
3x3(________, ________, ________)
Leg Curl/Extension
4x4 (_______/_______)
Front Squat
5x5(______, _______, ______, _______, _______)
RDL
4x10(______, ______, ______, ______)
Bent Over Rows
5x5(________, _________, _________, _________, __________)
Tricep Ext/Straight Bar Curls Weighted Calf Raise
5x15(______/_______)
2x25(______, ______)
WEDNESDAY (85%)
Incline Bench
2x3(_______, ________) 2x2(_______, _______)
DB Bench
2x3 (______, ______) 2x2(_______, ________)
DB Fly
3x5 (______, ______, _______)
UR/HC/PPress/OS/HC/BOR
2x8(_____)
Barbell Lunge
1x3 ea. leg (_____)
Overhead Lunge
1x5 ea. Leg (_____)
Barbell Step-ups
1x3 ea. leg (_____)
Explosive Step-ups
1x30 ea. leg (_____)
Low back Hypers
4x8 (BW+______)
FRIDAY (71%) Shrugs
6x3 (_______, ________, _______, ________, ________, ________)
Power Clean
4x3(__________, __________, _________, ________)
Pause Squat
2x3(__________, __________) 2x2(__________._________)
Overhead Squat
4x4 (_______, ________, ________, _______)
Pause Bench
3x3(_________, __________, _________)
DB Alt Incline Bench
3x5 (______, ______, _______)
Shoulder Circuit (FR/SR/OHP)
4x8(______)
Posterior Delt Raise
2x10 (_____, _____)
Lat Pulldowns
5x10 (______, _______, ________, ________, ________)
DB Tricep Ext
8(_____) 6(_____) 4(_____) 8(_____) 15(_____)
DB Curls
8(_____) 6(_____) 4(_____) 8(_____) 15(_____)
PLYOMETRICS
Plyometrics are a combination of explosive jumps, bounds, hops, and skips. These exercises duplicate the exact movements that are present in all athletic events.
Plyometric workouts are to be performed on each lifting day as described in the following pages. These exercises are designed to be tough and should be performed at the highest intensity. Some exercises will require additional equipment and if you lack access the exact equipment, supplement a similar exercise or use a different type of equipment(ex. substitute a bench for plyo box).
Plyometrics Week 1 MONDAY: Split Squat Jumps 1x5 ea., Cycled Split Squat Jumps 1x10, Tuck Jumps 1x10 (Between Squat Sets) WEDNESDAY: Clap Push-ups 1x10, Drop Catch Push-ups 1x10 (Between Bench Sets) FRIDAY: Med ball chest drops 1x20, Med ball shoulder drops 1x20, Seated med ball chest pass 1x20, Seated med ball overhead throw 1x20, Explosive band rows 2x20 REST Deep Squat jumps 2x15, Speed Box Jumps 2x15, Band Speed Squats 1x20, Band Hip Thrust 1x15, Deep box jumps 1x15, Med ball squat + shoot 1x10 Week 2 MONDAY: Split Squat Jumps 1x5 ea, Cycled Split Squat Jumps 1x10, Double leg vertical jump 1x10(Bet. Sets) WEDNESDAY: Clap Push-ups 1x10, Drop Catch Push-ups 1x10(Bet. Sets) FRIDAY: Plyo speed pushups 1x10, Med ball chest drops 1x20, Med ball shoulder drops 1x20, Single leg Med ball chest pass 1x10, Med ball overhead throws 1x10 ea leg, Med ball pushups 1x15 REST In-depth box jumps 1x10, Deep Squat Jumps 1x15, Banded Speed Squats 1x20, Speed Box jumps 1x15, Lateral quick feet 1x20 sec, Med ball squat+shoot 1x10 Week 3 MONDAY: Split Squat Jumps 1x5ea, Cycled Split Squat Jumps 1x10, Long jump 1x10 (Bet. Sets) WEDNESDAY: Clap Push-ups 1x10, Drop Catch Push-ups 1x10(Bet. Sets) FRIDAY: Plyo bench pushups 1x10, Med ball chest drops 1x20, Med ball shoulder drops 1x20, Single leg Med ball chest pass 1x10, Med ball overhead throws 1x10 ea leg, DB pushup+ row 1x10ea Week 4 MONDAY: Split Squat Jumps 1x5ea, Bounding 1x20yds, Single leg tuck jumps 1x10 (Bet. Sets) WEDNESDAY: Clap Push-ups 1x10, DB pushup+row 1x10(Bet. Sets) FRIDAY: Speed bench 1x10, Explosive Bench pushup 1x10, Med ball chest drops 1x20, Med ball shoulder drops 1x20, Med ball chest pass 1x20, Med ball overhead pass 1x20, Jammer 1x10 REST Multi-box jumps 1x5(trips up+back), Squat jumps w/ DB 1x15, Lateral Bench jumps 1x15, Squat jumps 1x15, Band speed squats 1x20, Speed box jumps 1x15, Lateral quick feet 1x20 sec, 1x15 speed box jumps 1x15, Med ball squat+shoot 1x10 Week 5 MONDAY: One ball med ball pushups 1x10, Between bench pushups 1x10, 2 arm snapdown 1x20, DB rotational punch 1x10ea, Med ball chest pass 1x10, Med ball overhead pass 1x10, SA Jammer punch 1x10ea WENDESDAY: DB Squat jumps 1x5+5 speed box jumps, Band thrusts 1x15, Multi-box jumps 1x5(up&back), Lateral side box jumps 1x10ea, Lateral quick feet 1x10sec, Dot drill 1x10sec, SL tuck jumps 1x10ea, Split squat jump 1x10ea, SL speed squat jump 1x5ea, Overhead med ball squat jumps 1x10 FRIDAY: Wheelbarrow pushups 1x10, Clap pushups 1x10, DL side hop to squat jump 1x5ea direction, SL speed hops 1x10ea, Broad jumps 1x10, Speed box jumps 1x10, side bench hops 1x10ea
Week 6 MONDAY: Between bench pushups 1x10, DA snapdowns 1x20, DB punches 1x10ea, Medball chest pass 1x10, Medball overhead pass 1x10, SA Jammer 1x10ea WEDNESDAY: Medball depth drop and pause+ 4 power hops, Multiple box jumps 1x5(up/back), Lateral in-depth box jumps 1x10ea, DB Squat jumps 1x10, Lateral quick feet 1x10sec, Octagon quick feet 1x10 trips, Dot drill 1x10sec, SL alternating squat jumps 1x10, Overhead medball squats 1x10 FRIDAY: Behind back clap pushups 1x10, Rotational wheelbarrows 1x10, DL speed hop 1x10, SL speed hop to DL long jump 1x6ea(alt legs), SL side hop to DL squat jump 1x5 ea leg, Deep box jumps 1x10, Speed skater 1x10, DL tuck jumps 1x10 Week 7 MONDAY: Speed bench 6 reps+ medball pass 8 reps, Medball pushups/on ball 1x10, SA box pushups 1x5ea, Medball backward toss 1x10, DB punches 1x10ea, DB speed rows 1x10ea, DA jammer punch 1x10 WEDNESDAY: DB squat jumps 1x5+ 3sec pause at btm last rep+ 5 box jumps, SL multi-box jump 1x3(land on 2), DL bench hops 1x5ea, Forward quick feet 1x10sec, DL tuck jumps 1x10, SL alt squat jumps 1x10, Speed calf raises 1x20, MB overhead squat jump 1x10 FRIDAY: Behind back clap pushups 1x10, Rot explosive wheelbarrows 1x10, DL speed hop 1x10, SL speed hop to DL long jump 1x6(alt leg), SL side jump to DL squat jump 1x6(alt leg), Lateral quick feet 1x10sec, Forward quick feet 1x10sec Week 8 MONDAY: Speed bench 5 reps/pause+ 10 medball drops, Between bench plyo pushup 1x10, Box pushups 1x10, DB punches 1x10, Jammer Rotational punch 1x10ea WEDNESDAY: Barbell squat jump 1x5/pause+ 5 squat jumps, Barbell alt split squat jumps 1x5ea+5 box jumps, DL bench jumps 1x10ea, Dot drill 1x10sec, DL knee tucks 1x10, DL alt squat jumps 1x10, 1x20sec banded speed calves, wall knee drives 1x10sec ea, Overhead MB Squat Jumps 1x10, MB squat+shoot 1x10 FRIDAY: Clap wheelbarrows 1x10, Standing drop catch pushups 1x10, Alt bounding to DL vertical power hop 1x6, SL lateral hop to DL power hop 1x6, SL knee tucks 1x10ea, Forward quick feet 1x10sec Week 9 MONDAY: Speed bench 8 reps+ 8 clap pushups, Medball lateral pushups 1x10, Between bench pushups 1x5, Foot on bench pushups 1x10, DB speed lawn mower pulls 1x20ea WEDNESDAY: 45-lb plate squat jumps 1x5/pause+ 5 squat jumps, 45-lb plate overhead split-squat jump 5 reps+ 5 tuck jumps, SL hop to DL box jump 1x6 alt leg, Box jumps 1x10, Squat+press 1x10, Overhead MB squat jumps 1x10, MB squat+shoot 1x10 FRIDAY: Wheelbarrow claps 1x10, Drop/catch pushups 1x10, SL lateral jump to DL long jump 1x6, SL lateral hop to DL power jumps 1x6, SL speed box jumps 1x10ea Week 10 MONDAY: Speed bench 8 reps+ 8 feet up pushups, Double Medball pushups 1x10, Single arm medball pushups 1x5ea, Medball lateral quick arms 1x10, DB lawnmower pulls 1x20ea WEDNESDAY: DB split squat jumps 1x5ea+5 SL knee tucks, SL jump into DL box jump 1x6, Deep box jump 1x10, Squat+Press 1x10, DL knee tucks 1x10, plate squat jumps 1x10 FRIDAY: Rotational Wheelbarrows 1x10, Drop Catch pushups 1x10, SL tuck jump to DL squat jump 1x6, SL long jump+DL squat jump 1x6, DL speed box jumps 1x10
Flexibility
Being flexible is an integral part of our program and philosophy. If you aren’t flexible you can’t move, if you can’t move you can’t run, and if you can’t run you are not an effective player. Take this part of your workout as seriously as you take the weights
FLEXIBILITY ROUTINE Should be done on days of week where flexibility is listed. Rotate through days
Day 1: Supine Hip Flexor/ IT Band Stretch 1x15sec each leg Partner Quad Stretch 1x15sec each leg Banded Calf Stretch 1x15sec each leg Posterior Joint Capsule Stretch 1x15sec each arm Wrist Extension stretch 1x15sec Day 2: Partner Quad Stretch 1x15sec each word Walking Toe Touches 1x10yds Lat Stretch 1x15sec Forearm Circuit (rolls, squeeze) Day 3: Supine Hip Flexor/ IT Band Stretch 1x15sec each leg Partner Quad Stretch 1x15sec each leg Knee to chest 1x15sec each Posterior Joint Capsule Stretch 1x15sec
Balance and Functional Training
In order to accomplish great things one must master the small. Balance is one of those things that may seem small, but when the game is on the line, it might be that bobble-that extra second, it takes for your opponent to regain their balance that will allow you to beat them and WIN! LITTLE THINGS MAKE BIG THINGS!
Balance & Functional Training Week 1 Day 1- DB Bench on Balance Ball 1x12 (simultaneous) Balance Ball sits w/ legs 1 min. Prone Pike Press 1x20 Day 2- Star drill 1xeach leg Balance Ball Hip Raise 1x20 Pushup Plank 1 min Supine Reverse Leg Curls on Ball 1x20 Week 2 Day 1- DB Bench on BB 1x12 (alternate) BB sits w/o legs 1 min Prone Pike Press 1x20 Day 2- Star drill 1xeach leg Balance Ball Hip Raise 1x20 Front Plank 1 min Supine Reverse Leg Curls on Ball 1x20 Week 3 Day 1- DB Bench on BB 1x12 (alternate) BB sits w/o legs 1 min Prone Pike Press 1x20 Day 2- Star drill 1xeach leg Balance Ball Hip Raise 1x20 Front Plank 1 min Supine Reverse Leg Curls on Ball 1x20 Week 4 Day 1- DB Incline Bench on BB 1x12 (simultaneous) BB on knees 1 min Prone Pike Press-pushups 1x15 Day 2- Medball Crane 1xeach leg SL BB Hip Raise 1x15ea Side plank 30sec each side Straight leg pulldowns 1x20
Week 5 Day 1- Alt DB Incline Bench on BB 1x12 BB on knees 1 min Prone Pike Press-pushups 1x15 Day 2- Medball Crane 1xea leg SL BB Hip Raise 1x15ea leg Side plank w/ leg raise 30sec each side Week 6 Day 1- Alt DB Incline Bench on BB 1x12 BB on knees 1 min Prone Pike Press-pushups 1x15 Day 2- Medball Crane 1xea leg SL BB Hip Raise 1x15ea leg Side plank w/ leg raise 30sec each side Week 7 Day 1- DB shoulder press on BB 1x12 (simultaneous) BB stands 1 min SL Prone Pike Press 1x10ea leg Day 2- Stepping Stones SL squats 1x6ea leg BB Hip Raise & Roll 1x10 Pushup Plank 1 min Reverse Leg Curls on BB 1x20 Week 8 Day 1-Alternating DB Shoulder Press 1x12 each arm BB stands 1 min SL Prone Pike Press 1x10ea leg Day 2- Stepping Stones SL squats 1x6ea leg BB Hip Raise & Roll 1x10 Pushup Plank 1 min Reverse Leg Curls on BB 1x20
Week 9 Day 1- Alternating DB Shoulder Press 1x12 each arm BB stands 1 min 2 Ball Prone Pike Press 1x15
Day 2- Stepping Stones SL squats 1x6ea leg BB Hip Raise & Roll 1x10 Pushup Plank 1 min Reverse Leg Curls on BB 1x20 Week 10 Day 1- SA-DB Bench on BB 1x12ea arm BB Standing Squats 1 min DL BB Walkout 1x10 Day 2- Dyno Disk 1x10ea leg(alt leg in front/behind) BOSU Ball Passes 1x10 Forearm Plank 1 min Supine SL Reverse Leg Curls on Ball 1x15ea leg
Core
Often one of the most underdeveloped parts of an athlete is the core. While it is the most neglected, it is one of the most important aspects of athletic performance. Therefore, we strive to develop each athlete’s core so that they can function and participate at their highest ability
CORE TRAINING ROTATE THROUGH ALL DAYS THEN REPEAT Day 1- BB Abs 1x50 Medball Sit-up+Twist 2x25 Superman 1x15 Swimming on Knees 1x15 Day 2- Medball Standing 180s 1x20(ea side) Plyo sit-ups 2x25 Glute Ham Raise 1x15 Aquaman 1x15 Day 3- BB Scissor Rotations 1x25ea direction Band Partner Up & Down 1x20 Bench Low Back Hypers 1x15 BB Low Back Hypers 1x15 Day 4- Med Ball Toe Touches 1x50 BB Diagonal Crunch 1x50ea direction BB Explosive Low Back Hypers 1x15 BB Low Back Hypers 1x15 Day 5- Machine Crunch 2x25 Lying Side Crunch 1x25ea side Glute Ham Raises 1x15 Aquaman w/ BB 1x15 Day 6- BB Abs 1x50 Plate Side Bends 1x25ea side Low Back Hypers 1x15 Swimming on Knees 1x15 Day 7- Decline bench Sit-up+Toss 2x25 Medball Standing 180s 1x25ea side Explosive Low Back Hypers 1x15 Reverse Low Back Hypers 1x15 Day 8- Medball Situp+Twist 1x25 Machine Crunch 2x15(heavy) Glute Ham Raise 1x15 Superman 1x15 Day 9- Straight Leg Ball Pass 1x25 Medball situp+twist 1x25 Low Back Hypers 1x15 Aquaman on BB 1x15
Injury Prevention
Our goal is to keep everyone healthy and able to play. To simply hope to not get injured is not enough. The following exercises will help to further reduce the risk of injury in the fall. Follow the workout exactly!
Injury Prevention ROTATE THROUGH ALL DAYS THEN REPEAT
Day 1- 4-Way Ankle 1x12 4-WayNeck 1x12 Hitch Hikers 1x12ea arm Day 2- Tubing Circuit 1x12 (Shoulder flexion, Shoulder lateral rotation, Shoulder Abduction/Adduction) Barbell Serratus Punches 1x20 SA Ball Rolls 1x12ea direction(both arms) Day 3- Pushups Plus on BOSU 1x12 4-Way Neck 1x12 Tubing Circuit 1x12 Day 4- 4-Way Ankle 1x12 4-Way Neck 1x12 DB Serratus Punches 1x20 Day 5- Tubing Circuit 1x12 Scapular Band Pulls 1x10sec (each direction) Shoulder Protraction/Retraction on BOSU1x12 Day 6- 4-Way Ankle 1x12 4-Way Neck 1x12 Hitch Hikers 1x12ea arm Pushups Plus on BB 1x12 Day 7- 4-Way Ankle 1x12 4-Way Neck 1x12 DB Serratus Punches 1x20 Day 8- Tubing Circuit 1x12 Shoulder Protraction/Retraction 1x12 Hitch Hikers 1x12ea arm Day 9- Tubing Circuit on BB 1x12 4-way Neck 1x12 Pushups Plus on Balance Board 1x12 @ different directions
Conditioning
The Hill
But then comes the Hill and I know that I am made for more, I am challenged to choose suffering, to endure pain, to bear hardship. At first the gentle swell carries me, but gradually the Hill demands more and more. I have reached the end of what is possible. Now it is beyond what I can stand. The temptation is to say “Enough! This is too much!” But I will not give in. I am fighting my limitations. I am fighting the pain. I am fighting the unfairness. I am fighting the evil in me and the world. But I will not give in. I will conquer this Hill; and I will conquer it alone.
Conditioning Reminders:
Conditioning should be performed IMMEDIATELY following a lift Make sure to stretch BEFORE and AFTER each conditioning
session DO NOT simply run the yardage, run it against the CLOCK o Just doing the yardage WILL NOT adequately prepare you for this fall DO ALL parts of the workout HIGH INTENSITY is a must o Push your self-imposed limits
CONDITIONING SCHEDULE Week 1-2 MONDAY:
Flex Runs(MUST BE DONE ON EVERY CONDITIONING DAY) o B-skips, C-skips, Butt Kicks, Ankle flips, A-skips 3 double fifths @ (B- 165s; M-145s; S-125s)
WEDNESDAY:
1 mile run in 8 minutes
FRIDAY:
10x120yds @ 22 sec
Week 3-4 MONDAY:
2 double fifths; 2 single fifths @ (B-80; M-70; S-60)
WEDNESDAY:
1 mile run in 7 minutes
FRIDAY:
10x120yds @ 20 sec
Week 5-6 MONDAY:
4 fifths; 4 tenths (B-36s; M-32s; S-28s)
WEDNESDAY:
1 mile run in 6 minutes
FRIDAY:
12x120yds @ 19 sec
Week 7-8 MONDAY:
5 fifths
FRIDAY:
14x120yds @ 18 sec
Week 9-10 MONDAY:
5 fifths
FRIDAY:
Full Gassers 5x; Half Gassers 2x
Week 11 MONDAY:
20x120yds @ (Big- 19 sec, Mid- 17 sec, Small- 15sec); 5 fifths (B-80s; M-70s; S-60s)
Speed & Agility Cycle
To be simply strong is not enough. To be an effective player you must combine your strength with agility and speed. As long as one of these three components is missing from your arsenal you will never be at your full potential as a player.
Speed Training Reminders To IMPROVE running speed you must increase your STRIDE LENGTH and FREQUENCY so concentrate on both of these variables during your workouts QUALITY is MOST IMPORTANT o Run each rep when you have had adequate rest from the last rep o THIS IS NOT A CONDITIONING PERIOD ALWAYS give 100% effort and then take time to recover Concentrate on proper running technique
Agility Training Reminders
The PURPOSE of agility training is to INCREASE the SPEED at which an athlete can CHANGE DIRECTIONS.
Start in your position stance (ex. Linemen start in a 3 point stance)
Give 100% effort on every rep
Concentrate on staying low and making quick efficient movements
ALL drills should be competitive- either against a teammate or the clock
SPEED & AGILITY Weeks 1-2 **ALL drills unless otherwise noted are 50 yards long** Day 1 FLEX Runs- A march, A-skip, B-march, B-skip, C-skip, Butt Kicks, Ankle Flips, Ankling, Straight leg shuffle, Power skips, High Knee Run Progression STRETCH Routine SPEED o Seated Fast Arms 3x30sec; 30sec rest between o Standing Fast Arms 3x30sec; 30 sec rest between o Foot Fires(both legs) 3x50 reps; 30 sec rest between o Falling Starts- 10x o Bleacher Run- 500 steps REST(3 min) AGILITY o Agility Ladder (3x through ladder each) High Knee Run High Knee Lateral Run Single Leg Hop (Both Legs) Bunny Hops Shuffle o Line Hops(45 sec of each) Double Leg Side to side Double Leg Forward and Back Single Leg Side to Side o Crazy 8‟s (6x) o Cone Zig-Zag phase 1 (6x) Forward run and plant at each cone SKILL DEVELOPMENT STRETCH Day 2
FLEX Runs STRETCH SPEED o Single leg fast arms 2x30 sec each leg; 30 sec rest between o Falling Starts(10x) o Push-up Starts(10x) o Wall Runs 5x30 sec; 30 sec rest between AGILITY o Bag Work(4x through each) Forward run, lateral run, 2 feet in both, forward hop, side hop, single leg hop o Pro Agility (4x each direction) o Mirror Drill (5x @ 15sec each) o Cone Zig-Zag phase 1 (4x) SKILL DEVELOPMENT STRETCH
Weeks 3-4 Day 1 FLEX Runs- A march, A-skip, B-march, B-skip, C-skip, Butt Kicks, Ankle Flips, Ankling, Straight leg shuffle, Power skips, High Knee Run Progression STRETCH Routine SPEED o Foot Fires(both legs) 3x50reps each leg; 30 sec rest between o Bounding (6x) o Falling Starts- (5x) o Bleacher Run- 600 steps REST(5 min) AGILITY o Agility Ladder (5x through each) High Knee Forward Run High Knee Lateral Run Hop Shuffle 2 in 2 out shuffle o Line Hops(45 sec of each) Double Leg Side to side Double Leg Forward and Back Single Leg Side to Side o A-drill (5x) o Cone Zig-Zag phase 2 (4x) Forward run, circle cone SKILL DEVELOPMENT STRETCH Day 2
FLEX Runs STRETCH SPEED o Single leg fast arms 2x30 sec each leg; 30 sec rest between o Falling Starts (6x) o Push-up Starts (6x) o Wall Runs 5x30 sec; 30 sec rest between AGILITY o Bag Work(5x through each drill) Forward run, lateral run, 2 feet in both, forward hop, side hop, single leg hop o 4-cone drills (2x times through each) Sprint, shuffle, sprint, shuffle Sprint, carioca, backpedal, shuffle Sprint, shuffle, backpedal, carioca o Cone Hop Mirror Drill (5x @ 15sec) o Cone Zig-Zag phase 2 (4x) SKILL DEVELOPMENT STRETCH
Weeks 5-6 Day 1 FLEX Runs- A march, A-skip, B-march, B-skip, C-skip, Butt Kicks, Ankle Flips, Ankling, Straight leg shuffle, Power skips, High Knee Run Progression STRETCH Routine SPEED o Seated Fast Arms 3x30sec; 30 sec rest between o Bounding 25 yards into 25 yard run (5x) o Push-up Alt. Leg Starts(6x) o Bleacher Run- 700 steps REST(5 min) AGILITY o Agility Ladder (3x through with each) High Knee Forward Run High Knee Lateral Run Hop Shuffle Carioca o Crazy 8‟s (4x) o T-drill (4x) o Cone Zig-Zag phase 3 (4x) Forward run, plant, backpedal SKILL DEVELOPMENT STRETCH Day 2
FLEX Runs STRETCH SPEED o Single leg fast arms 2x30 sec each leg; 30 sec rest between o Hop, Bound, Sprint (10yds-15yds-25yds) o Push-up Starts(6x) o Foot Fire 5x50 reps; 30 sec rest between AGILITY o Line Drills o 3-cone drills (2x through each drill) Sprint to outside foot cut Sprint, outside plant, sprint, circle, sprint Backpedal, sprint, shuffle o Box Drill (6x through- 3 from each direction) o Cone Zig-Zag phase 3 (4x) SKILL DEVELOPMENT STRETCH
Weeks 7-8 Day 1 FLEX Runs- A march, A-skip, B-march, B-skip, C-skip, Butt Kicks, Ankle Flips, Ankling, Straight leg shuffle, Power skips, High Knee Run Progression STRETCH Routine SPEED o Seated Fast Arms 3x30sec; 30 sec rest between o Hop, Bound, Run (5x) (10-15-25yds) Use single leg hops o Falling Starts- Rotate through for 4 minutes; rest 1 minute o Bleacher Run- 400 steps each Run/Hop REST(3 min) AGILITY o Agility Ladder (3x through each) High Knee Forward Run High Knee Lateral Run About face hops Carioca o 5 cone drills Center out drill Corner to center box drill Perimeter Drill o 4 cone drills o Star drill (4x) o Cone Zig-Zag phase 4 (4x) Forward run, circle cone, backpedal SKILL DEVELOPMENT STRETCH Day 2
FLEX Runs STRETCH SPEED o Single leg fast arms 2x30 sec each leg; 30 sec rest between o Hop, Bound, Sprint o Forward/Back Shuttle o Wall Run 5x30 sec; 30 sec rest between AGILITY o Line Drills o 3-cone drills (4x through each drill) REFER BACK TO EARLIER 3 CONE DRILLS o W-drill (4x through) o Cone Zig-Zag phase 4 (4x) SKILL DEVELOPMENT STRETCH
Weeks 9-10 Day 1 FLEX Runs- A march, A-skip, B-march, B-skip, C-skip, Butt Kicks, Ankle Flips, Ankling, Straight leg shuffle, Power skips, High Knee Run Progression STRETCH Routine SPEED o Hill Run(50yd hill-6x) o Hop, Bound, Run (4x)(10-15-25yds) Use single leg hops o Push-up Starts- (6x) o Slalom Run (6x @ 25yds) REST(3 min) AGILITY o Agility Ladder (4x through each) High Knee Forward Run High Knee Lateral Run About face hops Carioca o 4 cone drills (4x through each-2 from each side) REFER BACK TO EARLIER 4 CONE DRILLS o Hexagon (6x) o Cone Zig-Zag phase 4 (4x) Forward run, circle cone, backpedal SKILL DEVELOPMENT STRETCH Day 2
FLEX Runs STRETCH SPEED o Single leg fast arms 2x30 sec each leg; 30 sec rest between o Hop, Bound, Sprint o Forward/Back Shuttle o Wall Run 5x30 sec; 30 sec rest between AGILITY o Pro Agility (2x through each direction) o 3-cone drills (4x through each) REFER BACK TO EARLIER 3 CONE DRILLS o Mirror Drill (5x@15sec each) o Cone Zig-Zag phase 4 (4x) SKILL DEVELOPMENT STRETCH
Nutrition
REMEMBER everything you do this summer will affect how prepared you are when you come into camp this fall!
Nutrition Guide for the Athlete Do athletes need to follow a special diet? Not necessarily, but they need to follow the basic guidelines for healthy eating with more discipline compared to a non-athlete. Proper nourishment everyday will provide adequate energy essential for athletic performance. TIPS: • DO NOT skip meals, it ↓‟s energy stores necessary for exercise. • Plan ahead-bring small, non-perishable snacks to school/work in case there is a long time between lunch and your workout. Example: eat fruits, crackers, bagels, or carbohydrate-based energy bars instead of soda pop and chips. • Dairy products and meats provide valuable nutrients. Meats are excellent sources of protein, iron, and zinc while low-fat dairy foods like skim milk, yogurts and cheeses provide much needed calcium, vitamin D, and protein.
How Many Calories Should You Have Every Day? Determine your weight in kilograms (kg) = divide your weight in pounds by 2.2. Example: 175 pounds divided by 2.2 = 79.5 kg Enter your weight in pounds _________ divide by 2.2 = _________ kilograms • Next, multiply your answer (weight in kilograms) by the BMR (basal metabolic rate) factor to see how many calories you burn on one hour. Use 1.0 Example: 79.5 X 1.0 = 79.5 calories per hour. Weight in kilograms ________ multiplied by 1.0 = _________ calories per hour • Now multiply that answer by the number of hours in a day (24). Example: 79.5 X 24 = 1908 calories per day. Number of calories per hour _________ multiplied by 24 = _________ calories per day This is a rough number of calories you need to perform the basic functions of life Next how many more calories do you need for exercise? Calories per day _________ multiplied by your activity factor 1.05 = _________ number of extra calories needed. • Lastly, add the number above (extra calories needed) to your first answer (calories per day), 1383 + 1908 = 3291 calories per day. Extra calories needed _________ + number of calories per day _________ = the total number of calories you should eat every day to meet your energy demands. TOTAL CALORIES NEEDED EVERYDAY=____________ *Adapted from a chapter in “Nutrition – Concepts and Controversies - Ninth Edition”, by Sizer and Whitney1.
How to get your calories Counting calories can be exhausting and may take some fun out of eating, so don‟t feel that you have to do it. However, reading food labels is about the only way to know how much you really eat. The following two menus are equivalent in calorie content yet are not the same regarding nutritional value. Meal
Menu A
Calories
Menu B
Calories
Breakfast
20oz Cola
270
8oz Skim Milk
90
1 cup Oatmeal
145
Med Banana
70
8oz Orange Juice
110
Lunch
20 0z Cola
270
Turkey Sandwich
375
French Fries
515
Apple
80
1/2 c Ketchup
100
2oz Pretzels
210
8oz Skim Milk
90
8oz Yogurt
240
Snack
2oz Doritos
280
Power Bar
240
Dinner
3 slices Pizza
685
3oz Chicken Breast
150
20oz Cola
270
1 c Brown Rice
215
1/2 c Vegetable
45
Roll w/ margarine
130
1 c Lite Ice Cream
200
TOTAL
2390
2390
The qualities of a healthy diet should include variety, balance, and adequacy. Which menu has more nutritious carbohydrates, fruits and vegetables, lean meats, and low-fat dairy products? Menu B is clearly of a higher Nutritional value. Menu A has plenty of food-energy yet lacks the total nutrient value of menu B. Menu A has a lot of sugar and fat and is low in iron, protein, vitamin C, and other nutrients. The above menus will remind you of what a healthy food intake should look like.
More eating tips: Athletes need plenty of carbohydrates for energy. 50 to 70% of total food calories should come from carbohydrate sources to provide energy for working muscles. THESE FOODS SHOULD COMPRISE THE BULK OF YOUR DIET Proteins are essential for growth and repair. Athletes require between 0.9 and 1.0 grams of protein per pound of bodyweight. To find out how many grams you need simply multiply our weight in pounds by 0.95. The result is the number of grams of protein you need to consume each day. Protein should comprise 10 to 20% of your daily caloric intake. Remember that you can get protein not only from meat but also from dairy and nuts as well Eat a fruit of a vegetable with every meal to make sure you are getting important vitamins, minerals, and dietary fiber. Fruits and veggies are naturally low in fat, great snacks, and can provide you with carbohydrates for energy. Fat provides useful energy, BUT a LITTLE goes a LONG WAY. Between 40 and 70 grams per day is enough. Select mono and polyunsaturated fats like canola and olive oils. Saturated fat consumption should be minimalized. Fat intake should be no more than 30% of your total daily calories
RAM NUTRITION 3-Steps to a Healthy Training Diet STEP 1- Incorporate Fruits, Vegetables, Nuts and Seeds with you Meal. 1. 2. 3. 4. 5.
Natural Sources of anti-oxidant vitamins and minerals Vitamin E sources also provide essential oils (good fat) Vitamin C sources are typically citrus fruits Vitamin A sources are typically red, orange, and green vegetables High Priority List give you A & C in one food
STEP 2- Alter your Carbohydrate intake 1. 2. 3. 4.
Carbohydrate is preferred energy source for fast twitch muscle fibers Carbs are rapidly depleted from fast twitch fibers when doing quick burst activities with short rest intervals Low carb intake on training days can cause early fatigue, leading to pulls and cramps You need more carbs at meals before (1.5-2 hours) or after activity where this type of work is performed. Figure about half the food on your plate 5. A good mix between slow, medium, and fast digesting carbs at meals before and after activity (Gold, Silver, & Bronze Choice Carbohydrates) 6. HOWEVER, on off days, make sure to adjust your carbohydrate intake accordingly because you will minimize the amount of fat your body uses for energy, leaving you exercise dependent to keep excess weight off 7. Reduce your intake from Bronze level Carbohydrates on off-days, this will result in greater use of fat on offdays, this will result in greater use of fat on off-days when fat can adequately meet your energy needs. STEP 3- Select a Lean Protein Source 1. 2. 3. 4. 5. 6.
Heart Disease, Cancer, and Obesity are just a few problems with high fat protein consumption “Gold Choice” protein has less than 10g of fat per serving “Silver Choice” protein has 11-20g fat per serving “Bronze Choice” protein has over 20g fat per serving Need to diversify protein intake and base daily consumption on body weight Breaking up protein intake with meals, snacks, and supplements throughout the day will enhance recovery, lessen muscle soreness, and help you to avoid overeating.
Step 1- Fruits, Vegetables, Seeds and Nuts Vitamin E
Almonds Avocado/guacamole Corn Oil Olive Oil Peanut Butter Peanuts Salmon
Soybean Oil Sunflower seeds/oil Walnuts Broccoli Cantaloupe Dried Papaya Red Peppers
High Priority- Both Vitamins A & C
Brussels Sprouts Dark Salad Greens Grapefruit Guavas Mandarin Oranges Mangos
Sweet Potatoes Tangerines Watermelon Yams Egg Yolk
Skim Milk Yogurt Chili Powder Tomato Catsup or BBQ Green/Yellow Pepper
Pineapple Raisins Strawberries Pea Pods
Vitamin A
Apricots Carrots Cheese Green Peas Peaches Pumpkin Vitamin C
Cauliflower Green Beans Kiwi New Potatoes w/ skin Oranges
Red Marinara Tomato Juice Tomato Sauce Tomatoes V8 Salsa Winter Squash
Step 2-Alter Carbohydrate Intake According to Activity Level
Gold Choice Carbs
Acorn Squash Black Beans Butter Beans Cherries Cucumbers/Pickles Egg Noodles Egg Plant Fettuccini Green Beans Kidney Beans Lentils Mushrooms
Nectarines Onions Pears Plums Split Peas Summer Squash All Bran Cereal Baked Beans Bran Chex Brown/Wild Rice Cheerios Cream of Wheat
Lima Beans Mini/Shredded Wheat Multi Grain Bread New Boiled Potato w/ skin Oat Bran Oatmeal Pita Bread Rye Bread Special K Cereal Tortillas Unsweetened Fruit Juice Whole Grain Bread
Spaghetti Sweet Corn Sweet Potatoes Water Crackers Wheat Crackers Whole Wheat Flower
Silver Choice Carbs
Apples Bananas Banana Cake Cornmeal Grapes Green Peas
Macaroni Oatmeal Cookies Popcorn Pound Cake Raisins Ravioli
Bronze Choice Carbs 1. 2. 3. 4. 5. 6.
Baked Russet Potatoes Candy Cartoon Character Cereal Doughnut French Bread French Fries
7. Golden Grahams 8. Grapenuts 9. Hashbrowns 10. Mashed Potatoes 11. Melba Toast 12. Puffed Rice
13. Refried Beans 14. Sweetened Drinks 15. Total Cereal 16. White Bread 17. White Flower 18. White Rice
**REMEMBER to reduce total carbohydrate intake on days you are not active, especially Bronze Carbs**
Step 3-Select a Lean Protein Source Gold Choice Protein
95% Lean Ground Beef 95% Lean Ground Turkey 95% Lean Ham Beans & Peas Chicken-White Meat Skinless Fat Free Ice Milk Low Fat Cottage Cheese Non Fried Fish/Seafood Skim Milk
Trimmed Beef or Pork Roast Turkey-White Meat Skinless White meat tuna in water Whole Grains Yogurt from Skim Milk 2% Milk 85% Lean Ground Beef 85% Lean Ground Turkey
85% Lean Ham 85% Lean Encased Meats Low Fat Cheese Low Fat Yogurt Regular Cottage Cheese Regular Yogurt Trimmed Lamb Trimmed Beef Brisket Turkey Bacon or Sausage Whole Milk
Silver Choice Protein
Baked Chicken Strips/Nuggets Chicken-Dark Meat Skinless Dark Meat Tuna in Water Frozen Ice Milk Low Fat Pudding Nuts or Seeds
Peanut Butter Ricotta Cheese Skim Milk Mozzarella Trimmed Choice Steak Trimmed Pork Chops Turkey-Dark Meat Skinless
Bronze Choice Protein
75% Lean Ground Beef 75% Lean Ground Turkey Bacon Beef or Pork Ribs Chicken with skin Fried Chicken
Fried Fish/Seafood Ham on Bone Ice Cream Regular Cheese Regular Encased Meats Whole Meats
**Concentrate on Gold Choice items as your protein source**
NUTRITION FACTS ABOUT FAST FOOD
Burger King Product LUNCH/DINNER ITEMS Hamburger
Serving Size
Calories
CHO(mg)
Protein(g)
Fat(g)
1 (3.6oz)
260
28
14
10
Cheeseburger
1 (4oz)
300
28
16
14
Whopper
1 (9.5oz)
570
46
27
31
Whopper Jr. w/ cheese
1 (5oz)
350
30
16
19
Whooper Jr
1 (4.7oz)
300
29
14
15
Double Whopper
1 (12.3oz)
800
46
46
48
Double Whopper w/ cheese
1 (13.2oz)
890
48
51
55
Bacon Double Cheeseburger
1 (5.3oz)
470
26
30
28
Bacon Double Cheese Deluxe
1 (6.5oz)
530
28
30
33
BK Broiler Chicken Sandwich
1 (5.4oz)
280
29
20
10
Chicken Sandwich
1 (8oz)
620
57
26
32
Chicken Tenders
6 pieces
236
14
16
13
Ocean Catch Fish Filet
1 (5.8oz)
450
33
16
28
Bacon, Egg, Cheese Croissanwich Sausage, Egg, Cheese Croissanwich Ham, Egg, Cheese Criossanwich
1 (4oz)
353
19
16
23
1 (5.6oz)
534
22
21
40
1 (5oz)
351
20
19
22
Breakfast Buddy w/ Sausage, Egg, Cheese French Toast Sticks
1 (3oz)
255
15
11
16
1 (5oz)
440
60
4
27
Hash Browns
1 (2.5oz)
213
25
2
12
Blueberry Mini Muffins
1 (3.3oz)
292
37
4
14
Orange Juice
1 (6.5oz)
82
20
1
0
SIDE ITEMS Product
Serving Size
Calories
CHO(mg)
Protein(g)
Fat(g)
Small Medium Large Small Medium Large
340 440 540 310 400 490
0 0 0 0 0 0
4 5 6 4 6 7
17 22 27 17 21 26
BREASTFAT ITEMS
Fries
Onion Rings
Side Garden Salad- no dressing
1 salad
70
10
4
3.5
DESSERT Funnel Cake Sticks
1 box
300
10
2
11
Dutch Apple Pie
1 pie slice
320
0
2
13
HERSHEY‟s Sundae Pie
1 pie slice
310
10
3
19
Frozen Coke
Small Medium Small Medium Large Small
110 140 440 650 960 650
0 0 40 50 75 40
0 0 9 12 17 10
0 0 11 16 23 21
Medium
920
50
14
28
Chocolate Shake
Oreo BK Sundae Shake-Choc
Domino’s Pizza Product
Serving Size
Calories
CHO (mg)
Protein (g)
Fat (g)
(16”) Hand Tossed Cheese Pizza
1/8 pizza
376
56
22
10
Pepperoni Pizza
1/8 pizza
460
56
24
18
Sausage/Mushroom Pizza
1/8 pizza
430
55
24
16
Veggie Pizza
1/8 pizza
498
60
31
19
Deluxe Pizza Double Cheese Ham Pizza Meat Lovers Buffalo Chicken
1/8 pizza 1/8 pizza 1/8 pizza 1/8 pizza 1/8 pizza
498 545 417 500 460
59 55 58 65 60
27 32 23 22 22
20 25 11 24.5 23
Philly Cheesesteak Sandwich
1 sub
690
105
39
28
Chicken Bacon Ranch
1 sub
870
125
45
45
Breadsticks
1 stick
110
0
2
6
Cheesy Bread Hot Buffalo Wings Cinna Stix Chocolate Lava Crunch Cake
1 stick 2 pieces 1 stick 1 cake
210 200 120 350
5 50 0 65
4 16 2 4
6 14 6 17
McDonald‟s Product LUNCH/DINNER Hamburger
Serving Size
Calories
CHO (mg)
Protein (g)
Fat (g)
1 burger
255
30
12
9
Cheeseburger Quarter Pounder
1burger 1 burger
305 410
30 34
15 23
13 20
Quarter Pounder w/ Cheese Big Mac Filet-O-Fish
1 burger 1 burger 1 sandwich
510 500 370
34 42 38
28 25 14
28 26 18
McLean Deluxe McLean Deluxe w/ cheese
1 sandwich 1 sandwich
320 370
35 35
22 24
10 14
McChicken Chicken Fajitas
1 sandwich 1 order
415 190
39 20
19 11
20 8
Grilled Chicken Sandwich
1 sandwich
420
70
32
10
Angus Deluxe Chicken Nuggets
1 sandwich 4 piece 6 piece 9 piece
750 180 270 405
135 11 17 25
40 13 20 30
39 10 15 22
Small Medium Large 1 order 1order 1 order 12.5oz 12.5oz
220 320 400 160 340 330 710 580
26 36 46 5 30 25 60 50
3 4 6 4 7 8 15 13
12 17 22 2 8 10 25 19
1 sandwich 1 sandwich 1 sandwich 2 eggs 1 piece 1 muffin 1 hash brown 1 biscuit 1 biscuit 1 biscuit 1 biscuit 1 order 1 biscuit 1 Bagel 12oz 12oz 12oz 8oz 12oz 12oz
280 345 430 140 160 170 130 260 420 505 440 350 560 660 450 120 200 140 0 210
28 27 27 1 0 26 15 32 32 33 33 44 265 300 55 25 5 20 0 5
18 15 21 12 7 5 1 5 12 19 15 8 11 15 6 6 8 1 0 2
11 20 25 10 15 4 7 13 28 33 26 9 32 33 20 7 4 5 0 0.5
SIDES/DESSERT French Fries
Yogurt Parfait Hot Carmel Sundae Hot Fudge Sundae M&M McFlurry Oreo McFlurry BREAKFAST Egg McMuffin Sausage McMuffin Sausage McMuffin w/egg Scrambled Eggs Sausage English Muffin w/ Spread Hash Browns Biscuit w/ Spread Sausage Biscuit Sausage & Egg Biscuit Bacon, Egg, Cheese Biscuit Hot Cakes Sausage, Egg, Cheese McGriddle Steak, Egg, Cheese Bagel Small Caramel Frappe Small Cappuccino Small Nonfat Caramel Mocha Regular Ice Coffee Small Black Coffee Small Wild Berry Smoothie
Pizza Hut Product THIN-N-CRISPY Cheese Beef Pepperoni Italian Sausage Pork Meat Lovers Veggie Lovers Pepperoni Lovers Supreme Super Supreme HAND TOSSED Cheese Beef Pepperoni Italian Sausage Pork Meat Lovers Veggie Lovers Pepperoni Lovers Supreme Super Supreme Pan Cheese Beef Pepperoni Italian Sausage Pork Meat Lovers Veggie Lovers Pepperoni Lovers Supreme Super Supreme PASTA Lasagna Chicken Alfredo PERSONAL PIZZA Pepperoni Supreme
Serving Size
Calories
CHO (mg)
Protein (g)
Fat (g)
1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice
223 231 230 282 240 297 192 320 262 253
19 20 20 20 20 20 20 20 20 20
13 13 12 14 13 14 11 18 15 16
10 11 11 17 12 16 8 19 14 12
1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice
253 261 283 313 270 321 222 335 289 276
27 28 28 27 28 28 28 28 28 28
15 15 20 16 15 16 13 19 17 17
9 10 10 15 11 15 7 16 12 10
1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice
279 288 280 399 296 347 249 362 315 302
26 27 26 26 27 27 27 27 27 27
14 10 8 15 10 15 7 14 16 12
13 18 18 24 19 23 15 25 16 19
1/2 order 1/2 order
600 630
100 70
31
31 27
1 whole 1 whole
675 647
76 76
36 37
29 28
Taco Bell Product SPECIALTIES Bean Burrito Beef Burrito Double Beef Chicken Burrito Burrito Supreme Combination Burrito Hard Shell Taco Soft Shell Chicken Taco Burrito Supreme Mexican Pizza Nachos Fajita Steak Taco Fajita Steak Taco w/ Sour Cream Chicken Fajita 7-layer Burrito Burrito Supreme- Chicken Grilled Stuft Burrito-Beef Grilled Stuft Burrito-Chicken Fresco Burrito Supreme-Chicken Fresco Chicken Soft Taco Fresco Burrito Supreme-Steak Fresco Steak Soft Taco Nachos BellGrande Mexican Rice Pintos „n Cheese Chicken Quesadilla SALADS Chicken Ranch Taco Salad Chipotle Steak Taco Salad Express Taco Salad w/ Chips Fiesta Taco Salad DESERTS Cinnamon Twists Caramel Apple Empanada Mango Strawberry Frutista Freeze
Serving Size
Calories
CHO (mg)
Protein (g)
Fat (g)
1 (6.7oz) 1 (6.7oz) 1 (9oz) (6oz) 1 (8.7oz) 1 (6.7oz) 1 (2.75oz) 1 (3.7oz) 1 (16oz) 1 (9.5oz) 1 order (3.7oz) 1 (5oz) 1 (5.75oz) 1 (4.75oz) 1 (243g) 1 (248g) 1(325g) 1(325g) 1 (241g) 1 (135g) 1(241g) 1(128g) 1(305g) 1 (85g) 1 (128g) 1(184g)
359 402 451 334 422 380 184 213 774 714 346 235 281 226 510 400 700 660 350 170 340 160 770 130 170 530
54 38 40 38 46 46 11 19 76 43 37 20 21 20 20 40 60 70 25 25 15 15 30 0 10 75
13 22 23 17 17 17 10 14 35 28 7 15 15 14 18 21 27 34 19 12 16 9 20 2 10 28
11 17 22 12 19 14 11 10 37 48 18 11 15 10 18 12 30 24 8 4 8 4.5 42 3.5 6 28
1(420g) 1(420g) 1(447g) 1(463g)
910 900 660 770
70 65 60 60
34 28 24 27
55 57 33 42
1 (35g) 1(85g) 16oz
170 310 250
0 0 0
1 3 0
7 15 0
20oz
280
0
0
0
Wendy’s Product Serving Size SANDWHICHES Single Hamburger 1(4.7oz) Single w/ Everything 1(7.7oz) Double Hamburger 1(7oz) Big Classic 1(8.9oz) Double w/ Cheese 1(7.8oz) Bacon Cheeseburger 1(5.3oz) Fish Sandwich 1(6.4oz) Grilled Chicken Sandwich 1(6.25oz) Breaded Chicken Sandwich 1(7.3oz) Chicken Club Sandwich 1(7.75oz) Jr. Hamburger 1(4oz) Jr. Bacon Cheeseburger 1(6oz) Jr. Cheeseburger Deluxe 1(6.3oz) Hamburger Kid‟s Meal 1(4oz) Cheeseburger Kid‟s Meal 1(4.3oz) BAKED POTATO OPTIONS Plain 1(10oz) Bacon & Cheese 1(13.4oz) Broccoli & Cheese 1(14.5oz) Cheese 1(13.5oz) Chili & Cheese 1(15.5oz) Sour Cream & Chives 1(11oz) Sour Cream 1 packet FRENCH FRIES, NUGGETS, & CHILI French Fries Small Medium Biggie Chicken Nuggets 6 piece Sweet & Sour Sauce 1 packet Barbecue Sauce 1 packet Sweet/Honey Mustard 1 packet Chili Small Large Cheddar Cheese 2 Tbsp. Saltine Crackers 6 crackers SALADS Caesar Side Salad 1(4.5oz) Deluxe Garden Salad 1(9.6oz) Taco Salad 1(18oz) Grilled Chicken Salad 1(12oz) Side Salad 1(6.6oz) DESSERTS Original Frosty Junior Medium Large M&M‟s Twisted Frosty 1(269g) Frosty Float 1(467g) Chocolate Fudge Frosty Shake Small
Calories
CHO(mg)
Protein(g)
Fat(g)
350 440 560 480 620 440 460 290 450 520 270 440 390 270 310
31 36 26 44 26 26 42 35 44 44 34 33 36 33 33
25 26 44 27 48 30 18 24 26 30 15 2 18 15 18
15 23 30 23 36 24 25 7 20 25 9 25 20 9 13
300 510 450 550 600 370 60
69 75 77 74 80 71 1
6 17 9 14 21 8 1
0 17 14 24 25 6 6
240 360 450 280 45 50 50 190 290 70 75
33 50 62 12 11 11 9 21 31 1 12
3 5 6 14 1 1 1 19 28 4 2
12 17 22 20 0 0 1 6 9 6 3
160 110 640 200 60
18 9 70 9 4
10 7 34 25 3
6 5 30 8 0
150 410 520 560 390 410
15 35 45 40 30 35
4 10 13 10 7 8
4 10 13 19 7 11
Chic-fil-a Product CLASSICS Chicken Sandwich Chicken Sandwich Deluxe Spicy Chicken Sandwich Spicy Chicken Sandwich Deluxe Chargrilled Chicken Sandwich Chargrilled Chicken Sand Club Nuggets
Chicken Salad Sandwich WRAPS Chargrilled Chicken Cool Wrap Chicken Caesar Cool Wrap Spicy Chicken Cool Wrap SALADS Chargrilled & Fruit Salad Chargrilled Chick Garden Salad Chicken-n-Strips Salad Southwest Chargrilled Salad Tortilla Strips Garlic & Butter Crotons Sunflower Seeds SIDES Waffle Potato Fries
Cole Slaw Fruit Cup Chicken Soup BREAKFAST Chicken Biscuit Sausage Biscuit Bacon, Egg, Cheese Biscuit Chick-n-Minis Cinnamon Clusters Yogurt Parfait Plain w/ Granola w/ Cookie DESSERT Cookies & Cream Milkshake Cheesecake Lemon Pie Fudge Nut Brownie Ice Dream
Serving Size
Calories
CHO(mg)
Protein(g)
Fat(g)
1 sandwich 1 sandwich 1 sandwich 1 sandwich 1 sandwich 1 sandwich 6-count 8-count 12-count 1 sandwich
430 490 480 570 290 410 200 260 400 490
60 70 65 80 55 80 50 70 105 80
30 33 31 36 29 37 21 28 42 28
17 22 20 27 4 12 9 12 18 19
1 wrap 1 wrap 1 wrap
410 460 410
55 65 60
33 40 35
12 15 12
1 salad 1 salad 1 salad 1 salad 1 packet 1 packet 1 packet
220 180 460 240 80 60 90
55 55 90 60 0 0 0
22 23 40 26 1 1 2
6 6 22 9 4 2 7
Small Medium Large Medium Large Medium Large Medium Large
270 360 400 360 580 70 110 140 220
0 0 0 20 35 0 0 25 40
3 4 5 2 3 1 1 7 12
14 19 21 31 50 0 0 4 6
1 biscuit 1 biscuit 1 biscuit 3-count 4-count 1 order 1 order 1 order 1 order
440 590 500 280 370 430 230 290 240
25 45 230 40 50 30 10 10 10
17 16 21 16 21 7 6 7 7
20 39 27 10 14 17 3 6 4.5
Large 1 piece 1 piece 1 piece Cup Cone
700 310 360 370 290 170
95 115 30 25 25 15
17 5 6 5 8 5
33 23 13 19 4.5 4
Fast Food Nutrition Reminders
The nutrition facts listed are some of the more important factors when it comes to selecting a proper meal at a fast food restaurant, HOWEVER these are not the only factors that should be considered o FOR EXAMPLE, some of these foods are low in fat and may look ok with the information listed, but remember things such as simple sugar can deplete the value of any food
Watch the amount of sodium that you intake, because it can cause an increase in blood pressure as well as several other adverse effects
What you drink with your meal is nearly as important as what you eat at your meal. Sweetened drinks (sweet tea, regular soft drinks, fruit drinks) can harbor uncounted calories that can change your diet, especially if you are trying to lose weight.
If you have no other option than to eat at a fast food restaurant, make healthy choices, or at least do your best not to combine unhealthy choices such as a fried chicken sandwich, large fries, and a large regular soda.
FINALLY, the choice is ultimately up to you as an individual as to how disciplined you will be when it comes to your diet. While you can get by eating anything as long as your caloric intake is within the normal, you will NEVER reach your full potential unless you commit yourself to eating properly.
