Summer Workout Packet - Montreat College Athletics

Montreat College Men’s Soccer

Summer Training & Information

Gentlemen,

I am very much looking forward to a wonderful preseason and a thrilling fall season. This summer is

extremely important and requires massive discipline on your behalf. You must take your summer

training seriously to be ready to compete at the required levels in August not only to show your best

ability but to avoid injury through the entire season. This summer builds your foundation of fitness and

is also a great opportunity to refine your soccer skills.

This packet offers guidance and plans for training in soccer, aerobic capacity, speed/agility, strength,

flexibility, and nutrition. If you follow this plan and workout with determination you will be prepared. If

you alter the plan, please be sure that your workouts are adequately preparing you. I encourage all of

you to play on a team over the summer, but obviously I understand this is not always possible.

Basically, on the calendar each day shows what programs you should accomplish. This program will build

your aerobic capacity early on and then move you closer to speed, power, and anaerobic capacity as

preseason approaches.

For each soccer workout you should perform the entire routine

For the aerobic workouts you pick one routine to complete on an aerobic day (change it up)

For speed/agility workouts pick three routines to perform on the speed/agility day (don’t always do the

same routines). Plus always do the ladder routine in addition to the three other routines you pick on

speed/agility days.

For Strength training you should lift three times per week. Notice the change in reps and weight at the

end of week 4 and week 8. As you get closer to summer you should get heavier weight at less reps to

build more power.

For flexibility you should always perform the full routine on flexibility days.

If you have questions regarding this training regimen please feel free to contact me.

Have a safe and wonderful summer!

David Knapp

Head Men’s Soccer Coach

Montreat College

[email protected]

828-669-8012 x3420

www.montreatcavaliers.com

mailto:[email protected]

http://www.montreatcavaliers.com/

May 2013 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

1 2 3 4

5 6 7 8 9 10 11

12 13 14 15 16 17 18

Rest

Hydrate

Review Nutrition

Lift #1

Aerobic

Soccer

Flexibility

Lift #2

Aerobic

Soccer

Speed/Agility

Lift #3

Aerobic

Soccer

Flexibility

19 20 21 22 23 24 25

Rest

Hydrate

Review Nutrition

Lift #1

Aerobic

Soccer

Flexibility

Lift #2

Aerobic

Soccer

Speed/Agility

Lift #3

Aerobic

Soccer

Flexibility

26 27 28 29 30 31

Rest

Hydrate

Review Nutrition

Lift #1

Aerobic

Soccer

Flexibility

Lift #2

Aerobic

Soccer

Speed/Agility

Lift #3

Aerobic

Soccer

Flexibility

June 2013 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

1

Soccer

Flexibility

2 3 4 5 6 7 8

Rest

Hydrate

Review Nutrition

Lift #1

Aerobic

Soccer

Flexibility

Lift #2

Aerobic

Soccer

Speed/Agility

Lift #3

Aerobic

Soccer

Flexibility

9 10 11 12 13 14 15

Rest

Hydrate

Review Nutrition

Lift #1-BEGIN WEEK 5

Aerobic

Soccer

Speed/Agility

Flexibility

Lift #2

Aerobic

Soccer

Speed/Agility

Lift #3

Soccer

Soccer

Flexibility

16 17 18 19 20 21 22

Rest

Hydrate

Review Nutrition

Lift #1

Aerobic

Soccer

Speed/Agility

Flexibility

Lift #2

Aerobic

Soccer

Speed/Agility

Lift #3

Soccer

Soccer

Flexibility

23 24 25 26 27 28 29

Rest

Hydrate

Review Nutrition

Lift #1

Aerobic

Soccer

Speed/Agility

Flexibility

Lift #2

Aerobic

Soccer

Speed/Agility

Lift #3

Soccer

Soccer

Flexibility

30

Rest

Hydrate

Review Nutrition

July 2013 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

1 2 3 4 5 6

Lift #1

Aerobic

Soccer

Speed/Agility

Flexibility

Lift #2

Aerobic

Soccer

Speed/Agility

Lift #3

Soccer

Soccer

Flexibility

7 8 9 10 11 12 13

Rest

Hydrate

Review Nutrition

Lift #1-BEGIN WEEK 9

Aerobic

Soccer

Speed/Agility

Flexibility

Lift #2

Speed/Agility

Soccer

Speed/Agility

Lift #3

Soccer

Flexibility

Soccer

Flexibility

14 15 16 17 18 19 20

Rest

Hydrate

Review Nutrition

Lift #1

Aerobic

Soccer

Speed/Agility

Flexibility

Lift #2

Speed/Agility

Soccer

Speed/Agility

Lift #3

Soccer

Flexibility

Soccer

Flexibility

21 22 23 24 25 26 27

Rest

Hydrate

Review Nutrition

Lift #1

Aerobic

Soccer

Speed/Agility

Flexibility

Lift #2

Speed/Agility

Soccer

Speed/Agility

Lift #3

Soccer

Flexibility

Soccer

Flexibility

28 29 30 31

Rest

Hydrate

Review Nutrition

Lift #1

Aerobic

Soccer

Speed/Agility

Flexibility

Lift #2

Speed/Agility

Soccer

Speed/Agility

Lift #3

Soccer

Flexibility

Soccer

Flexibility

August 2013 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

1 2 3

Soccer

Speed/Agility

Lift #3

Soccer

Flexibility

Soccer

Flexibility

4 5 6 7 8 9 10

Rest

Hydrate

Review Nutrition

REPORT FOR PRESEASON

11 12 13 14 15 16 17

18 19 20 21 22 23 24

CLASSES BEGIN WALK ON TRYOUTS

25 26 27 28 29 30 31

SOCCER WORKOUT – You can either participate in a team training session, match, or complete the following

soccer workout including Wall Work, Juggling, and Footskills. You should be spending 1– 2 hours per day on

soccer training whether it is with a team or on your own.

Wall Work- Passing Series

Inside a gym working one of the walls, use the different variations of series below to allow you to practice passing

with every part of your foot and also different distances.

When completing these series, make sure you are challenging yourself to become a better player by passing a well

weighted ball.

If you do not have access to a gym, find a wall outside or a bench and do the same series below. For the driven and

whipped balls, find a goal on the field and practice hitting the balls into the net so you do not have to go and chase.

Wall Work- Passing Series

One touch 5 yards- Working with any wall, stand 5 yards away and as quickly as possible pass against the wall one

touch, alternating feet. Challenge yourself and play the ball with pace.

Inside the foot pass 10-20-30 yards- Working end line to end line, start out passing a ball 10 yards with pace. Move

back to 20 yard and 30 yards. The ball should stay on the ground at all times and everything should be done two

touch sequence, alternating feet.

Driven balls 30 yards- Working end line to end line drive a ball with your laces to the opposite wall in the gym,

alternating feet. Really concentrate on hitting a line drive. If you can, put an “X” on the wall and try to hit the “X”.

Whipped balls 30 yards- Working end line to end line whip a ball with the inside of your foot to the opposite wall in

the gym alternating feet. Really concentrate on the bend of the ball.

Wall Work - Turning Series

Inside a gym working side to side, pass a ball inside of the foot with enough pace to allow you to practice all of the

turns below. Play the ball up against one of the walls and when the ball comes back to you, use one of the four turns

below to play the other wall. If you turn using your left foot, you should be passing with your right foot. It is very

important to concentrate on doing these turns correctly, in challenging yourself to become a better player.

Turns:

Bounce or self-pass; As a ball is being played into your feet, create separation by touching the ball backwards which

will allow you to square up to the defender.

Half-Turn- As the ball is being played into your feet; you receive the ball side on with your one foot only slowing

the pace of the ball down enough to turn out with your other foot. Never slow the ball down and dribble out with

same foot and ball should never stop moving.

Inside the foot turn- As the ball is being played into your feet; be side on and with the inside of your foot turn with

the ball towards your opposite shoulder. Tighter the turn the better.

Outside the foot turn- As the ball is being played into your feet; be side on and with the outside of your foot turn

towards the same shoulder. Tighter the turn the better.

If you do not have access to a gym, find a wall or bench outside and complete the series

below. Since you do not have two walls to work with, after turning the ball, sprint

dribble, 5-7 yards and return to play the ball against the wall or bench.

Wall Work - Receiving Series

Left to Right/Right to Left- Working with any wall, pass from 10-12 yards away, receiving with your right foot and

playing it with your left or receiving it with your left foot and playing with your right.

Right to Right/Left to Left- Working with any wall, pass from 10-12 yards away, receive the ball with your right

foot and pass with your right or receive left and pass left. Really concentrate on touch-pass.

Right Inside to Right Outside/Left Inside to Left Outside- Working with any wall, pass from 10-12 yards away,

receiving the ball with inside of your right foot touching it across your body and playing the ball with outside of

your right.

Repeat the same pattern with your left foot. Touching the ball quickly across your body is key to making this series

work.

Right Sole Roll to Left/Left Sole Roll to Right- Working with any wall, pass from 10-12 yards away, receiving the

ball with the sole of your right foot and rolling it to your left foot or receiving the ball with the sole of your left foot

and rolling it to your right foot.

Right Outside to Right Inside/Left Outside to Left Inside- Working with any wall, pass from10-12 yards away,

receiving the ball with outside of your foot and playing it with the inside of your same foot. Really concentrate on

receiving this side on and pretending there is pressure on your back.

Wall Juggling Series

Each body part should be used for 5 minutes each.

1. 3 reps of CHEST, THIGH, VOLLEY BACK, TO WALL FOR 5 MINUTES, (alternate left and right foot volleys

back to wall…ball should not hit the ground. Any combination can be used, (i.e. chest to left volley, right thigh to

left volley, etc).

If you do not have access to a gym, find a wall outside do the same series’ above. This session is about the

combination of body parts so make sure to use all 3 of them sufficient enough to become an expert. If you do not

have access to a wall or side of a building high juggle and receive with all the different body parts.

Wall Work: Heading Series

1. Clearing with directional heading- start by juggling at a center cone, once under control volley at the wall. Volley

needs to be high enough so that you can both control where the header is going (RIGHT side then LEFT) and so that

you can head back to wall with power. Your goal is to head the ball high and away with a clearing technique that is

higher than the volley you played to start the exercise. Once you head it AWAY, you must get to the ball before it

hits the ground using a settling touch, (thigh, foot and chest). Once settled, speed dribble back to the cone and repeat

the cycle. (7.5 minutes)

2. Heading to score- start by juggling at a center cone, once under control volley at the wall. Volley needs to be high

enough so that you can BOTH control where the header is going (RIGHT side then LEFT) and so that you can head

back to the wall with power. Your goal is to head the ball down at a cone as if you were scoring a goal. Once you

head it DOWN, you must get to the ball as quickly as possible and speed dribble back to the cone and repeat the

cycle. (7.5 minutes).

If you do not have access to a gym, you can complete the series’ above by juggling and kicking the ball high in the

air and settling it down on your first touch. This will allow you still head the ball up and out or head it down on the

goal. Get a feel for what height you need to play the ball at to accomplish each goal above.

JUGGLING & CONTROL

Warm-Up: 50 Consecutive touches following the sequence of:

10 right foot juggles, 10 left foot juggles, 10 right thigh juggles, 10 left thigh juggles, 10 head juggles

*ALL sequences start with ball on ground and you can use any move to get it to

your feet!

1. Head to right thigh and back to head continuously (5x)

2. Head to left thigh and back to head continuously (5x)

3. Right thigh to right foot, and back to right thigh continuously (5x)

4. Left thigh to left foot, and back to left thigh continuously (5x)

5. Right thigh to left foot, and back to left thigh continuously (5x)

6. Left thigh to right foot, and back to left thigh continuously (5x)

7. Chest to foot and back to chest continuously (5x)

8. Chest to left foot and back to chest continuously (5x)

9. Right foot to left foot then right thigh and back to right foot continuously (5x)

10. Left foot to right foot then to left thigh and back to left foot continuously (5x)

11. Head to right foot and back to head continuously (5x)

12. Head to left foot and back to head continuously (5)

Juggling – Settling Series

*All series begin with four juggles then a settle and carry in opposite direction then facing with two three sprint

dribbles.

1. Head to right thigh, head to left thigh take away with inside of right foot.

2. Chest to right foot, chest then left foot, take away with outside of right foot

3. Right thigh to left thigh, take away with inside of left foot

4. Right foot to left foot, take away with outside of left foot

5. Right foot to head, left foot to head, take away with inside of right foot

6. Right foot to right thigh, left foot to left thigh, take away with outside of left foot

FOOTSKILLS & BALL CONTROL

Spend a minimum of 15 minutes per day working on your dribbling skills, footskills, and ball control with the ball

on the ground. Frequent touches are extremely important in addition to a high level of work rate. This should be an

intense portion of your soccer workout. Feel free to be creative and have fun with these but most important is that

you are constantly pushing your comfort zone, trying to complete each skill faster, and getting quick frequent

touches.

Be sure to include:

Forward progressing moves: stab/push, scissors, Matthews, etc…

Turn around moves: full zico, half zico, cruyff, cut, chop, etc…

Patterns: inside-outside, zig-zags, pull-push, touch-touch-roll…etc

AEROBIC/INTERVAL TRAINING

(Make sure to put in the time to build your endurance base. No more than 3 to 4 miles in one workout, but focus on

changing your running pace over the duration of the session.) Pick one of these routines for an aerobic day.

400s (8 runs) 4x400 meters in 75 seconds each. 1:45 min. rest = Start runs every 3 minutes

5-minute rest

4x400 in 75 sec. each. 1:45 min. rest = Start runs every 3 minutes

THE LADDER (8 runs) 200 in 0:40 1:00 rest

400 in 1:15 2:00 rest

600 in 2:00 3:00 rest

800 in 2:45 7:00 rest

800 in 2:45 3:00 rest

600 in 2:00 2:00 rest

400 in 1:15 1:00 rest

200 in 0:40 cool down and stretch

400 meters in 70 sec., 2:00 rest

1 mile in 5:40 minutes, 5 minute rest

1 mile in 5:55 minutes, cool down & stretch

600/400s (7 runs)

600 in 2:00 2:00 rest

600 in 2:00 2:00 rest

600 in 2:00 2:00 rest

400 in 1:15 5-minute rest

400 in 1:15 1:45 rest

400 in 1:15 1:45 rest

400 in 1:15 cool down and stretch

1.5 miles in 8:45 minutes, 5 minute rest

800 in 2:45 minutes,

400 in 75 sec., cool down and stretch

Run the Cooper. 2 miles (8laps on a track) in 12 minutes or faster.

3 mile run in under 20 minutes

1000s (2 ½ laps)

5x1000 in 3:40 each. 4:00 rest.

Four mile run in under 27 minutes

Run Beep Test to physical fatigue

26 minute consecutive run, fartlek running

Include- 2 x2 minute 50 % or max run

2 x 30 second 60-70% of max runs

2 x 20 second 60-70% max runs- 2-minute rest

SPEED & AGILITY TRAINING

(Choose 3 exercises for each Speed and Agility Session PLUS always do the LADDER ROUTINE.)

Agility Wheel

Place 8 cones 4 yards out from the center cone

1. Start with your right hand on cone #1,

2. Sprint into the center, touch center cone with left hand, quickly change

direction, sprint to cone #2, touch it with right hand, quickly change

direction etc.

3. Continue all around cone until you return to cone #1, which is where

you started. You will be moving clockwise.

4. Once you rest 3-4 minutes repeat the exercise in the opposite direction.

You will be going counter clockwise. This time it is the left hand always

touching the outside cones and the right hand always touching the center

cone.

5. Do the exercise twice, alternate directions each time, for a total of four times around the wheel. Times should

improve, as you get accustomed to the exercise. You should aim for times below 14seconds.

Plant and Cut

Place cones 5-10 yds. apart

(Should be 25 yds. from 1st cone to last cone)

1. Run at each cone, and plant and change direction quickly without stopping.

2. Accelerate out of every turn!

3. Change angle, and placement of cones

4. Rest 2 minutes in between each run.

5. Repeat for a total of 6 runs.

Four Cone Drill

Place 4 cones 10 yds apart in the shape shown

(Sprint > shuffle > backpedal > carioca x 4 times around box at full

speed)

Change starting point.

Rest between each set two minutes, and repeat for a total of 4

repetitions

50 yds. Ajax Shuttle

1. Perform 5 sprints in a shuttle fashion, running out to a line 10 yards away, changing direction and sprinting back.

2. Record the time it takes to complete these 5 sprints.

3. Rest 2 minutes between each set of sprint.

4. Repeat a total of 4 times, and try to have less than 2 seconds difference between the 1st and 4th

23 Yard Drill

A) B) C)

^ ^ ^

6yds

^ ^ ^

7yds

^ ^ ^

10yds

^ ^ ^

Jog forward 10yds Jog forward 10yds Jog backward 10yds

Sprint forward 7yds Sprint forward 7yds Sprint backward 7yd

Sprint backward 7yds Turn & sprint forward 7yds Sprint forward 7yds

Sprint forward 13yds Turn & sprint forward 13yds Sprint backward 13yd

To help clarify, on (A) you will jog forward 10 yards from the first to second cone. You will sprint from the second

to third cone. Immediately sprint backwards to the second cone, then sprint forward 13 yards.

(B) You will jog forward 10 yards from the first to second cone. You will sprint from the second to third cone. You

will turn and sprint back to the second cone. You will then turn again, and sprint 13 yards.

(C) You will jog backwards 10 yards from the first to second cone. You will sprint backwards from the second to

third cone. You will sprint facing forward to the second cone. You will then sprint backwards 13 yards.

Ladder Routine (Always do this drill in addition to 3 others above)

Using a ladder work on your footwork, coordination, speed, and agility buy completing the following patterns.

Complete each pattern a minimum of 4 times on a full length ladder. Always push your comfort zone trying to get

better, quicker, and more agile. If you don’t have a ladder, draw one with chalk or tape one out on the ground.

One foot in each spot – quick

One foot in each spot – high knee

Two foot in each spot – lead with Right, then Left

In-In-Out

In-In-Out-Out

Skiers – both feet jump, move and land at the same time

90 degree turns

Sideways Two feet in each spot – lead with Right, then Left

Sideways In-In-Out-Out – lead with Right, then Left

Backward – one foot in each spot

Backward – two feet in each spot

Backward – In-In-Out

Backward – Skiers

Strength Training

Notice that the first four weeks are building a foundation of strength with higher reps. Weeks 5-8 begin to push the

strength, then weeks 9-12 focus more on strength for power with lower reps. Remember that in every exercise that

has 3 sets, you should be using a weight that is very difficult to complete on the third set. You should always try to

lift with a partner. On exercises that the reps are MAX you should complete each set to physical failure – push

yourself and have your partner spot you and help you through.

I encourage you to keep track of your weights, write them down, so you know how much you are able to do in order

to push yourself but still be safe.

If you do not have consistent access to a weight room I have provided one example of a plyometric workout, but

other good supplements for strength training are the P90X Plyo Video or Insanity.

Plyometric Supplement Workout (if you don’t have access to a weight room supplement this for the lift)

PLYO

3 15 Push ups normal hand position

3 15 Push ups wide hands

3 15 push ups hands under chest narrow

3 15 chair dips

3 30 body weight lunges

3 30 body weight squats

3 30 body weight single leg calf raises

3 MAX pull ups - palms away from you

3 MAX pull ups - palms facing you

1 60 Crunches

1 60 Wiggles

1 60 Seconds 3-Way Pillars

1 60 Flutter Kicks

1 60 Super Man's

1 60 Scissor Kicks

Weight Room Routines

Weeks 1-4

Lift #1

Sets Reps Exercise Notes

3 12 DB Bench Press

3 12 DB Bicep Curl

3 12 DB Overhead Tricep Extension Two hands One DB

3 12 Seated DB Shoulder Press can be done on a bench or a Plyo Ball

3 MAX Body Weight Pull Ups Palms facing away from you

3 12 Squats Head and chest up, drive through your heals

3 MAX Plyo Ball Single Leg Hamstring Curl Keep core flat and up off the ground

3 20 DB Single Leg Calf Raise do not hold anything for balance

1 60 Crunches

1 60 Wiggles

1 60 Seconds 3-Way Pillars 60 seconds each way - side, side, front

1 60 Flutter Kicks

Lift #2


3 12 DB Incline Bench Press

3 12 DB Reversie Bicep Curl Palms facing away from you

3 12 Tricep Pull Down usually done on the machine with a rope

3 12 Front Delt Raises

3 MAX Barbell Pull Ups Palms facing You, tight core, up off the ground

3 12 Plyo Ball Wall Squats Make sure your knees do not go past your toes

3 12 Machine - Hamstring Curl lying in your belly, done on a machine

3 20 DB Calf Raises - Toes facing IN heavier waight than single leg raises

1 60 Toe touch crunches

1 60 Bicycle crunches

1 60 Plyo Ball Knees to chest

1 60 Scissor Kicks

Lift #3


3 12 DB Decline Bench Press

3 12 DB Incline Bicep Curl - Seated Full Range of Motion

3 MAX Bench Dips

3 12 Lateral Delt Raises

3 12 DB Single Arm Row Performed on a bench, squeeze your shoulder blade

3 12 Leg Press - Machine done on the leg press sled machine

3 12 DB Lunges - single leg complete one leg at a time

3 20 DB Calf Raises - Toes facing OUT heavier waight than single leg raises

1 60 Plyo Ball Jacknifes

1 60 Plyo Ball Hand to Foot pass start laying flat, pass the ball from hands to feet in a V shape

1 60 Super Man's Lay flat on your belly, lift upper and lower body off the ground

1 60 Plyo Ball Side Roll

Weeks 5-8

Lift #1


3 10 DB Bench Press

3 10 DB Bicep Curl







1 70 Crunches

1 70 Wiggles


1 70 Flutter Kicks

Lift #2













1 70 Scissor Kicks

Lift #3




3 MAX Bench Dips










Weeks 9-12

Lift #1


3 8 DB Bench Press

3 8 DB Bicep Curl







1 80 Crunches

1 80 Wiggles


1 80 Flutter Kicks

Lift #2













1 80 Scissor Kicks

Lift #3




3 MAX Bench Dips










Flexibility

Complete this entire routine on flexibility days – or more often. More stretching will not hurt you. Work on your

flexibility to help performance and avoid injury.

Hold each stretch for 20 seconds:

Hamstrings

- feet together touch toes

- right foot over left, touch toes

- left foot over right, touch toes

- spread feet apart reach for right

- spread feet apart reach for left

- sit down with feet straight out in front of you, touch toes

Quads

- standing hold right foot

- standing hold left foot

- lay on left side, stretch right quad

- lay on right side, stretch left quad

Groin

- stand with feet apart and side lunge to the right stretching left groin

- stand with feet apart and side lunge to the left stretching right groin

- site with bottom of feet touching (butterfly)

- squat with heals touching and push out your inner thigh with your elbows

Hip-Flexor

- standing in a straddle stance drop your hips to stretch the hip flexor of the back leg

- switch

- with right knee on the ground put your left foot in front stretching right hip flexor

- with left knee on the ground put right foot in front stretching left hip flexor

- on the edge of a bench put one leg on the bench and the other foot on the ground stretching the hip flexor

that is on the bench – push your head/shoulders up using your hands

- switch

Calf

- standing point your right toe in the air and keeping a straight knee grab your toe

- standing point your left toe in the air keeping a straight knee grab your toe

- push up position stretch left calf

- push up position stretch right calf

Gluteus

- standing on one leg pull up on the other knee and foot (leg cradle)

- switch

- laying down cross one foot over the other knee and pull back on your leg while pushing out on your knee

- switch

- pretzel stretch – sitting down have one leg straight out and the other crosses over as you twist

- switch

Arms

- across chest with straight arm

- switch

- triceps stretch behind head

- switch

- clasp hands behind back and pull arms up

Abs

- laying on belly push up with hands and look up with eyes

Neck

- stretch right, left, and straight down

- chicken wing stretch – holding one hand behind your back lean head toward chicken wing

MONTREAT MEN’S SOCCER NUTRITIONAL GUIDE

We know you are all busy with the summer months approaching, but this is all the more reason to stay focused on

your nutrition. To help you instill some good nutritional behavior we have mapped out your optimum 24 hour

protocol for training and competing.

Pre Workout Meal (30-60 minutes):

Fruits, protein, and a high carbohydrate sports drink.

The Workout:

WATER, 4 to 8 ounces every 20 minutes

Post Workout Meal (30-60 minutes):

One gram of carbs per pound of body weight (180 lbs=180 grams) and .25 grams of

protein per pound of body weight (180 lbs=45 grams).

2 Cups of Water per pound lost.

Two to Three Hour Meal:

Get a healthy, well balanced and hearty meal

Take in fluids

Over next 18 hours:

Rest and Relax, take in protein (Entire Day = 4 meals, 2 Snacks)

Stretch

Eight hours of Sleep

SAMPLE MEALS SELECTED FOR TIME FRAME

Morning Breakfasts:

Sample 1

Egg White Sandwich on Bagel or English muffin

Turkey bacon or turkey sausage

Non Fat yogurt

Apple

Skim Milk

Sample 2

2 Waffles, French toast, or Pancakes (No Butter)

Piece of Cantaloupe

Lean Ham

Apple Juice

Sample 3

Scrambled or Poached Egg

Oatmeal

Piece of Wheat Toast

Orange or Grapefruit

Milk

Sample 4

Bran Cereal w/ banana, strawberries, or blueberries

Bagel/ w light cream cheese or jelly (No Butter)

Apple

Orange Juice

Pre workout Meals (30-60 minutes prior)

HIGH PROTEIN:

Sample 1

Black beans

Cheddar cheese

Brown rice Burrito

Water or Protein Shake

Sample 2

Green and Red peppers

Sweet corn

Peas

Balsamic vinegar in a pita


Sample 3

Lean Ham Sandwich on Kaiser Roll

Lettuce

Tomato

Mustard

Non Fat Yogurt

Handful of jelly beans


Sample 4

Tossed Salad with tuna

Wheat crackers

Applesauce

Piece of fruit


Post Workout Meals (30-60 minutes post)

HIGH CARBS:

Sample 1

Potato gnocchi tossed with butter and sage

Handful of trail mix or jelly beans

Green beans

Sports drink, Water, or chocolate milk

Sample 2

Baked chicken with light butter and seasonings

Side of mixed vegetables

Mashed potatoes

Piece of angel food cake

Sports Drink, Water, chocolate milk

Sample 3

Fish (Shrimp, Pollack, Tuna, Salmon, Flounder, or Swordfish)

Green beans

Baked potato (No butter)

Oatmeal raisin cookie

Piece of fruit

Sports drink, Water, or chocolate milk

Sample 4

Turkey Sandwich or Peanut Butter and Jelly Sandwich whole grain bread

Nonfat yogurt

Wheat crackers

Fruit

Sports drink, Water, chocolate milk

Two to Three Hours Post Workout

WELL BALANCED:

Sample 1

Meat filled Ravioli with tomato sauce,

Tossed salad (light oil based or French dressing)

Piece of fruit

Water

Sample 2

Grilled chicken with sausage or ham

Broccoli, Green beans, Peas, or Carrots

Brown Rice

Tomato soup

Fruit salad

Water

Sample 3

Broiled Lamb, Lean Pork Chops, Veal, Sirloin or Flank Steak

Whole Wheat Roll

Cauliflower

Corn

Jello

Skim milk

Sample 4

Broiled Fish (Shrimp, Pollack, Flounder, Lobster, Tuna, Salmon, or Swordfish)

Piece Italian bread (No Butter)

Tossed salad

Broccoli

Applesauce

Water

Snacks: (2x a day)

Healthy Choice Popcorn

Sunflower seeds

Cherries

Honey and Oat bars

Granola Bars

Fig Newton

Piece of Any Fruit

Light Chocolate Pudding

Summer Workout Packet - Montreat College Athletics

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Transcript of Summer Workout Packet - Montreat College Athletics