USF Football Strenght and Conditioning 2007

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4/9/07

Dear Bull:

The summer program is a crucial 8-week program designed to build upon the foundationlaid during the off-season. It is during these summer months that our fate will bedetermined for the upcoming season. Your teammates, coaches, and fans demand you

give 110% effort this summer. Anything else will not be tolerated.Within this manual you will find the summer program outlined in detail for the months ofMay, June, and July. We will train upper body on Monday’s and Thursday’s. OnTuesday’s and Friday’s we will train lower body. Conditioning will follow eachworkout. It is important you condition after your weight room workout to take advantageof physiological principles.

For those of you on campus lifting groups will be conducted at 7:00, 9:30, 1:00, and 2:30.The running groups will be 8:30 a.m. and 4:00 p.m. If you are off campus and cannotlocate a training facility let me know as soon as possible.

Total dedication and commitment is demanded. At the start of camp all players will betested in Height, Weight, Body Fat %, Bench 225-Rep, Vertical Jump, Broad Jump, and300 yard Shuttle. The team can only be as good as the effort you put forth during thesummer program. Take care this summer and good luck with your efforts. If you haveany questions, feel free to call myself or one of our Assistant Strength Coach’s AaronQuarberg and Kaz Kazadi at (813) 974-7360.

Sincerely,

Ron McKeefery, MEd. CSCS, SCCCAssistant Athletic DirectorHead Strength and Conditioning CoachUniversity of South Florida



University of South FloridaStrength & Conditioning

Summer Manual 2007

Table of Contents

I. Calendar

II. May Strength and Conditioning

III. June Strength and Conditioning

IV. July Strength and Conditioning

V. Flexibility & Warm-Up

VI. Strength Training Exercises

a. Olympic Lifting

b.

Lower Bodyc. Upper Bodyd. Core Developmente. Percentage Charts

VII. Speed, Agility, & Conditioning Protocols

VIII. Nutrition




Summer Schedule

Monday, Tuesday, Thursday, & Friday

7:00-8:15 Lift (OL,TE, SP)8:30-9:30 Run9:30-10:45 Lift (DL, DE, LB)1:00-2:15 Lift (Incoming Freshman)

2:30-3:45 Lift (WR, DB, QB, RB)4:00-5:00 Run5:30-6:30 7on7

Wednesday

1:00-2:15 Make-Up Lift2:30-3:30 Make-Up Run9:00-2:15 Extra Lifting

Saturday

9:30-10:45 Make-Up Lift10:45-11:45 Make-Up Run9:30-12:00 Extra Lifting



SUN MON TUES WED THURS FRI

1 2 3

OFF

6 7 8 9 10

OFF LIFT UPPER LIFT LOWER LIFT UPPER LIFT LOWER

EXTRA LIFT 8:00-12:00

SUMMER A&C BEGIN

13 14 15 16 17

OFF LIFT UPPER LIFT LOWER LIFT UPPER LIFT LOWER

EXTRA LIFT 8:00-12:00

20

MEMORIAL DAY LIFT UPPER

OFF HOLIDAY LIFT LOWER SPEED DEVELOPMENT &

AGILITY FIELD - AGILITY'S EXTRA LIFT 8:00-12:00 POSITION WORK

5:30 7 ON 7 5:30p.m. 11on11

27 28 29 30 31

MAY 2007

OFF-SEASON BREAK OPTIONAL WORKOUTS 8:00 A.M. - 2:00 P.M. OPTIONAL RUN 10:00 A.M.

FINALS WEEK OPTIONAL LIFTING 8-2:00 P.M.



SUN MON TUES WED THURS FRILIFT UPPER LIFT LOWER LIFT UPPER

OFF

INTRAMURAL FIELD - 300SHUTTLE TEST AGILITY FIELD - AGILITY'S 10 X 60'S; 5 X 120'S; 10 X 60'S

HOLIDAY HO5:30 7 ON 7

5:30 7 ON 7 5:30 7 ON 7

1 2 3 4 5

LIFT UPPER LIFT LOWER MAKE-UP LIFT 7:30 LIFT UPPER LIFT LOW

OFF GASSERS AGILITY FIELD - AGILITY'S MAKE-UP RUN 8:30 SPEED DEVELOPMENT & 10 X 60'S; 5

2 FULL/6 HALF/10 CROSS 5:30 7 ON 7 ONLY TIMES POSITION WORK

5:30 7 ON 7 5:30 7 ON 7 EXTRA LIFT 9:30-12:00 5:30p.m. 11on11

8 9 10 11 12

LIFT UPPER LIFT LOWER MAKE-UP LIFT 7:30 LIFT UPPER LIFT LOWOFF

INTRAMURAL FIELD - 300SHUTTLE TEST AGILITY FIELD - AGILITY'S MAKE-UP RUN 8:30 SPEED DEVELOPMENT & 14 X 100

ONLY TIMES POSITION WORK

5:30 7 ON 7 5:30 7 ON 7 EXTRA LIFT 9:30-12:00 5:30p.m. 11on11

15 16 17 18 19

TEST - HT, WT, % FAT LIFT LOWER TEST: BROAD JUMP LIFT LOWER

OFF 225 & VERTICAL GASSERS LIFT UPPER 14 X 100'S (18,16,14)

LIFT UPPER 4 FULL (45,43,41) POSITION DRILLS

5:30 7 ON 7 5:30 7 ON 7 5:30p.m. 11on11

22 23 24 25 26

OFF

29 30 31

JULY 2007

OPTIONAL LIFT 8:00-2:00



SUN MON TUES WED THURS FRI

1 2

Report 10-3 Shuttle 11:00a.m. 8:30 Practice #2 8:30 Practice #3 8:30 Practice #4 8:30 Practice #5

Team Mtg 4-6 4:00 Practice #1 3 Full Gassers 3 Full Gassers 3 Full Gassers 8 1/2 Gassers

Orientation 8-10:15 10:45 Off Lift #1 10:45 Def Lift #1 10:45 Off Lift #2 10:45 Def Lif

3:00 Media Day 4:00 Walk-Thru 4:00 Walk-Thru 4:00 Walk-

5 6 7 8 9

8:30 Practice #8 8:30 Practice #9 8:30 Practice #11 8:30 Practice #12 8:30 Practice #14 8:30 Practice #15

6 1/2 Gassers 3:45 Practice #10 12 Crossfields 3:45 Practice #13 14 Crossfields 3:45 Practice #1610:45 Def Lift #3 6 1/2 Gassers 10:45 Team Lift #4 14 Crossfields 10:45 Team Lift #5 12 C

4:00 Walk-Thru 4:00 Walk-Thru 4:00 Walk-Thru

12 13 14 15 16

7:00am Make Up Shuttle 8:30 Practice #19 8:30 Practice #21 8:30 Practice #22 11:00 Team Lift #7 8:30 Practice #25

4:15 Practice #18 3:45 Practice #20 10 Crossfields 7:30 Scrimmage #23 3:45 Practice #24 3:45 Prac

10 Crossfields 10:45 Team Lift #6 6 Crossfields 6 Crossfields 6 Cro

4:00 Walk-Thru

19 20 21 22 23

7:00am Make Up Shuttle

5:00 Walk Thru Raging Bulls Raging Bulls Power & Skill Raging Bulls Raging Bull

Power & Skill Power Positions

26 27 28 29 30

AUGUST 2007

CLASSES BEGIN - START INSEASON LIFTING SCHEDULE

OPTIONAL WORKOUTS 8:00-2:00



UNIVERSITY OF SOUTH FLORIDA

STRENGTH AND CONDITIONING

2007 SUMMER PHASE INAME:

% Range WT Reps % Range WT Reps % Range WT Reps % Range WT Reps

67.5 5 67.5 5 72.5 5 72.5 5

70 5 70 5 75 5 75 5

75 4 75 4 80 4 80 4

77.5 4 77.5 4 82.5 4 82.5 4

85 3 85 3 87.5 3 87.5 3

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

3xfront 10-12 / / / / 3xfront 10-12 / / / / 3xfront 10-12 / / / / 3xfront 10-12 / / / /3xside 10-12 / / / / 3xside 10-12 / / / / 3xside 10-12 / / / / 3xside 10-12 / / / /3xrear 10-12 / / / / 3xrear 10-12 / / / / 3xrear 10-12 / / / / 3xrear 10-12 / / / /

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

Core200 200 200 200

Grip 10-12 10-12 10-12 10-12

Neck Lat Flex 10-12 Lat Flex 10-12 Lat Flex 10-12 Lat Flex 10-12

Neck Flex 10-12 MR Flex 10-12 MR Flex 10-12 MR Flex 10-12 MRWeight


55 5 55 5 57 5 57 5

57 5 57 5 60 5 60 5

60 5 60 5 62 5 62 5

62 5 62 5 65 5 65 5

65 5 65 5 67 5 67 5

55 5 57 5 57 5 60 5

57 10 60 10 60 8 62 860 10 62 10 62 8 65 8

62 10 65 10 65 8 67 8

65 10 67 10 67 8 70 8

10-12 8-10 8-10 8-10

10-12 8-10 8-10 8-10

10-12 8-10 8-10 8-10

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

Abduction 10-12 10-12 10-12 10-12

Calf Raise 10-12 10-12 10-12 10-12

Core 200 200 200 200

Grip 2x:60 2x:60 2x:60 2x:60


Neck EXT 10-12 MR EXT 10-12 MR EXT 10-12 MR EXT 10-12 MR

ME DI C A L / ORT H OP E DI C :

Dips

St. BarCurls

ShoulderComplex

HangClean

/

Squat/

Leg Curls

Leg Ext

St.LeggedDeadlift

Lat

Pulldown

MilitaryPress

5/7

TUESDAY

5/1 5/8 5/15 5/22

5/14 5/21

MONDAY

4/30

BenchPress

/

DbIncline





2007 SUMMER PHASE INAME:


50 5 50 5 57 5 57 552 5 52 5 60 5 60 560 5 60 5 62 5 62 560 5 60 5 62 5 62 570 5 70 5 70 5 70 572 5 72 5 72 5 72 575 5 75 5 75 5 75 577 5 77 5 77 5 77 580 5 80 5 80 5 80 5

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 / / / / 10-12 / / / / 10-12 / / / / 10-12 / / / /10-12 / / / / 10-12 / / / / 10-12 / / / / 10-12 / / / /10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

Core 200 200 200 200

Grip 10-12 10-12 10-12 10-12


Neck FLEX 10-12 MR FLEX 10-12 MR FLEX 10-12 MR FLEX 10-12 MR


55 5 65 5 67 5 70 565 5 67 5 70 5 72 567 5 70 5 72 5 75 570 5 72 5 75 5 77 572 5 75 5 77 5 80 5

STEP 10-12 / / / / STEP 10-12 / / / / STEP 10-12 / / / / STEP 10-12 / / / /SL SQU 10-12 / / / / SL SQU 10-12 / / / / SL SQU 10-12 / / / / SL SQU 10-12 / / / /LUNGE 10-12 / / / / LUNGE 10-12 / / / / LUNGE 10-12 / / / / LUNGE 10-12 / / / /

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

Adduction 10-12 10-12 10-12 10-12

Core 200 200 200 200

Grip 2x:60 2x:60 2x:60 2x:60



DbBench

PushJerk

/

Incline/

TricepPushdown

LegCurls

Leg Ext

Alt Db

Curls

ShoulderComplex


Shrugs

Lat Pulldown

FRIDAY5/4 5/11 5/18 5/25

PowerClean

/

SingleLeg

Circuit

THURSDAY5/3 5/10 5/17 5/24




Conditioning ScheduleWeek of April 30 th

Monday

PNF StretchWarm-Up:A Walks/A Skips 2 x 20 ydsB Walks/B Skips 2 x 20 yds

Glute Lunge/Hip 2 x 20 ydsBackpedal/Quick Carioca 2 x 20 ydsPower Carioca 2 x 20 yds.Anaerobic Conditioning:300’s 2 x 300 yds.(58,55,53) Rest 2:15Break 8 Minutes300’s 2 x 300 yds.(58,55,53) Rest 2:15Backpedal 2 x 50 yds

Tuesday

PNF StretchWarm-Up:A Walks/A Skips 2 x 20 ydsB Walks/B Skips 2 x 20 ydsGlute Lunge/Hip 2 x 20 ydsBackpedal/Quick Carioca 2 x 20 ydsPower Carioca 2 x 20 yds.

Lateral Speed & Agility:4 Corner 2 x 3 Drills3 Cone Wheel 2 x Rt & Lt5-10-5 2 x Rt & LtRest 3:00 MinutesStraight Ahead Speed:Sprint Ladder 1 x 40 yds

Thursday


Glute Lunge/Hip 2 x 20 ydsBackpedal/Quick Carioca 2 x 20 ydsPower Carioca 2 x 20 yds.

Speed DevelopmentStation 1 – Tech and Start 4 Mins.Station 2 – Overload 4 Mins.Station 3 – Overspeed 4 Mins.

Position Drills:10 Minutes

Friday


Anaerobic Conditioning:60’s 6 x 60 yds(9,8,7)Rest 2:00 minutes60’s 6 x 60 yds(18,16,14)




Conditioning ScheduleWeek of May 7 th

Monday



Anaerobic Conditioning:200’s 3 x 200 yds.(36,33,31) Rest 1:30Break 8 Minutes200’s 3 x 200 yds.(36,33,31) Rest 1:30Backpedal 2 x 50 yds

Tuesday



Thursday





Friday


Anaerobic Conditioning:100 yd Sprint Ladder (620yds)2x100,80,60,40,20,10





Monday

PNF StretchWarm-Up:Warm-Up:A Walks/A Skips 2 x 20 ydsB Walks/B Skips 2 x 20 ydsGlute Lunge/Hip 2 x 20 ydsBackpedal/Quick Carioca 2 x 20 ydsPower Carioca 2 x 20 yds.


Tuesday



Thursday




Friday






Conditioning ScheduleWeek of May 21 st

Monday

PNF StretchWarm-Up:A Walks/A Skips 2 x 20 ydsB Walks/B Skips 2 x 20 ydsGlute Lunge/Hip 2 x 20 ydsBackpedal/Quick Carioca 2 x 20 ydsPower Carioca 2 x 20 yds.Anaerobic Conditioning:200’s 3 x 200 yds.(36,33,31) Rest 1:30Break 8 Minutes200’s 3 x 200 yds.(36,33,31) Rest 1:30Backpedal 2 x 50 yds

Tuesday

PNF StretchWarm-Up:A Walks/A Skips 2 x 20 ydsB Walks/B Skips 2 x 20 ydsGlute Lunge/Hip 2 x 20 ydsBackpedal/Quick Carioca 2 x 20 ydsPower Carioca 2 x 20 yds.Lateral Speed & Agility:4 Corner 2 x 3 Drills3 Cone Wheel 2 x Rt & Lt5-10-5 2 x Rt & LtRest 3:00 MinutesStraight Ahead Speed:Sprint Ladder 1 x 40 yds

Thursday




Friday


Anaerobic Conditioning:100 yd Sprint Ladder (620yds)2x100,80,60,40,20,10




Summer 2007Phase II

Stretch Routine } Prior To WorkoutLSA, Foot Quickness, Plyometrics} Prior To Workout

Monday

Push Jerk 4 x CycleBench Press 5 x CycleHammer Iso Row 3 x 10-12Db Incline 2 x 10-12

Pull-Ups 2 x 10-12Pec Flyes 2 x 10-12Reverse Hypers 2 x 10-12St. Bar Curls 3 x 10-12Tricep Push Downs 2 x 10-12Core 200 repsGrip Cycle

Neck Lateral Flex 2 x 12 Neck Extension 1 x 12Weight

Tuesday

Power Clean 5 x CycleHammer V Squat 2 x 10-12Leg Ext. 2 x 10-12Athletic MovementRomanian Deadlift 2 x 10-12Step-Ups 2 x 10-12Athletic MovementMilitary Press 2 x 10-12Hammer Rear Delt 2 x 10-12Upright Row 2 x 10-12Abduction 1 x 10-12Calf Raise 1 x 10-12Core 200 repsGrip Cycle

Neck Lateral Flex 2 x 12 Neck Flex 1 x 12

Thursday

Power Clean Tech. 4 x CycleCG Bench or Incline 5-4 x CycleIso Pulldown 2 x 10-12Athletic MovementCable Flyes 2 x 10-12Hyperextensions 2 x 10-12Athletic MovementHammer Curls 2 x 10-12Dips 2 x 10-12Athletic MovementCore 200 repsGrip Cycle

Neck Lateral Flex 2 x 12 Neck Extension 1 x 12

Friday

Jammer 4x5Squat 5 x CycleSingle Leg Squat 2 x 10-12Leg Press 2 x 10-12St. Leg Hip Ext. 2 x 10-12Lunges 2 x 10-12Db Military 2 x 10-12ABC’s 1 x 26Shrugs 2 x 10-12Adduction 1 x 10-12Calf Raise 1 x BurnoutCore 200 repsGrip Cycle






2007 SUMMER PHASE IINAME:


52 5 55 5 57 5 60 5

55 5 57 5 60 5 62 5

60 5 62 5 65 5 67 5

60 5 62 5 65 5 67 5

55 10 57 10 60 10 62 10

60 8 65 8 70 5 75 5

65 5 70 5 75 5 80 5

70 5 75 5 85 4 80 4

70 5 75 5 85 3 80 3

Neg 2/6 MAX

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

Core 200 200 200 200

Grip 10-12 10-12 10-12 10-12


Neck FLEX 10-12 MR FLEX 10-12 MR FLEX 10-12 MR FLEX 10-12 MRWeight


55 5 57 5 60 3 62 3

57 5 60 5 62 3 65 3

60 5 62 5 65 3 67 3

62 5 65 5 67 3 70 3

65 5 67 5 70 3 72 3

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

Ath Mov't

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

Ath Mov't

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

ABD 10-12 MR 10-12 MR 10-12 MR 10-12 MRCalf Raise 10-12 10-12 10-12 10-12

Core 200 200 200 200

Grip 2x:60 2x:60 2x:60 2x:60




MONDAY

5/28

TUESDAY

5/29 6/5 6/12 6/19

6/11 6/18

PushJerk

V-Squat

HammerRear Delt

BenchPress

/

DbIncline

Military

Press

Step-Ups

RDL's

UprightRow

6/4

HammerIso Row

PowerClean

/

Leg Ext

Pull-Ups

St. BarCurls

TPD's

Rev.Hypers

Pec Flyes





2007 SUMMER PHASE IINAME:


DEAD 5 DEAD 5 HIGH 5 DROP 5LIFT 5 SHRUG 5 PULL 5 CLEAN 5

5 5 5 55 5 5 5

57 8 Incline 6-8 57 10 Incline 4-6

57 8 6-8 57 10 4-657 8 6-8 57 10 4-657 8 6-8 57 10 4-657 8

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

Ath. Mov't

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

Ath. Mov't

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

Ath. Mov't

Core 200 200 200 200

Grip 10-12 10-12 10-12 10-12


Neck FLEX 10-12 MR FLEX 10-12 MR FLEX 10-12 MR FLEX 10-12 MR


5 5 5 55 5 5 5

5 5 5 55 5 5 5

60 5 62 5 65 5 67 565 10 67 10 70 8 75 865 10 67 10 70 8 75 865 10 67 10 70 8 75 865 10 67 10 70 8 75 8

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

Adduction 10-12 MR 10-12 MR 10-12 MR 10-12 MRCalf Raise 10-12 10-12 10-12 10-12

Core 200 200 200 200

Grip 2x:60 2x:60 2x:60 2x:60



THURSDAY5/31 6/7 6/14 6/21

6/8 6/15 6/22

St. LegHip Ext

ME DI C A L / ORT H

OP E DI C :

PowerCleanTech

Iso LatPull-down

Bench40/

Squat

Leg

LegPress

DbMilitary

FRIDAY6/1

Shrugs

Jammer

ABC's

CableFlyes

HyperExt.

Dips

HammerCurls

Lunges





Monday

Holiday – No ConditioingOptional Jog 20-30 mins.

Tuesday



Thursday




Friday






Conditioning ScheduleWeek of June 4 th

Monday


Glute Lunge/Hip 2 x 20 ydsBackpedal/Quick Carioca 2 x 20 ydsPower Carioca 2 x 20 yds.Anaerobic Conditioning:300’s 3 x 300 yds.(58,55,53) Rest 2:15Break 8 Minutes300’s 3 x 300 yds.(58,55,53) Rest 2:15Backpedal 2 x 50 yds

Tuesday



Thursday





Friday


Anaerobic Conditioning:100 yd Sprint Ladder (620yds)2x100,80,60,40,20,10Rest 5 Minutes100 yd Sprint Ladder (620yds)2x100,80,60,40,20,10(18,16,14)





Monday


Test Preparation:300 Yd Shuttle 5 x 60 ydsRest 90 Sec.300 Yd Shuttle 5 x 60 ydsRest 5 minutes(Those who don’t pass)300 Yd Shuttle 5 x 60 yds

Tuesday



Thursday




Friday







Monday



Tuesday



Thursday




Friday


Anaerobic Conditioning:100 yd Sprint Ladder (620yds)2x100,80,60,40,20,10Rest 5 Minutes100 yd Sprint Ladder (620yds)2x100,80,60,40,20,10(18,16,14)




Summer 2007Phase III

Stretch Routine } Prior To WorkoutLSA, Foot Quickness, Plyometrics} Prior To Workout

Monday

Snatch 4 x CycleBench Press 5 x CyclePec Flyes 2 x 8-10Hyperextensions 2 x 8-10

Hammer Iso Row 2 x 8-10Plyo Push Up 2 x 8-10

Negative Pull-Ups 2 x 8-10Tricep Push Downs 2 x 8-10St. Bar Curls 2 x 8-10Core 200 repsGrip Cycle

Neck Lateral Flex 2 x 12 Neck Extension 1 x 12Weight

Tuesday

Power Clean 5 x CycleLeg Ext. 2 x 8-10Hammer V Squat 2 x 8-10Athletic MovementGlute Ham 2 x 8-10Step-Ups 2 x 8-10Athletic MovementHammer Rear Delt 2 x 8-10Upright Row 2 x 8-10Military Press 2 x 8-10Abduction 1 x 8-10Calf Raise 1 x 8-10Core 200 repsGrip Cycle


Thursday

Power Clean Tech. 4 x CycleCG Bench or Incline 5-4 x CycleDips 2 x 8-10Cable Flyes 2 x 8-10Athletic MovementReverse Hypers 2 x 8-10Hammer Curls 2 x 8-10Hammer Pullover 2 x 8-10Athletic MovementCore 200 repsGrip Cycle

Neck Lateral Flex 2 x 12 Neck Extension 1 x 12

Friday

Jammer 4x5Squat 5 x CycleSingle Leg Squat 2 x 8-10St. Leg Hip Ext. 2 x 8-10Lunges 2 x 8-10Leg Press 2 x 8-10Cable High Row 2 x 8-10Shrugs 2 x 8-10Db Military 2 x 8-10Adduction 1 x 8-10Calf Raise 1 x BurnoutCore 200 repsGrip Cycle






2007 SUMMER PHASE III

NAME:


52 5 55 5 57 5 60 5

55 5 57 5 60 5 62 5

60 5 62 5 65 5 67 5

60 5 62 5 65 5 67 5

67 10 67 10 67 10 67 10

70 5 65 5 70 5 75 4

70 4 70 4 85 3 87 3

72 4 85 3 95 2 95 2

82 3 95 2 105 1 105 1

Neg 2/6 Max Neg 2/4

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

Core 200 200 200 200

Grip 10-12 10-12 10-12 10-12

Neck Lat Flex 10-12 MR Lat Flex 10-12 MR Lat Flex 10-12 MR Lat Flex 10-12 MRNeck FLEX 10-12 MR FLEX 10-12 MR FLEX 10-12 MR FLEX 10-12 MR

Weight


72 3 77 3 80 3 80 3

75 3 80 3 82 2 87 2

77 3 82 3 85 2 95 1

80 3 85 2 87 1 100 1

82 3 87 2 90 1 105 1

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

Ath Mov't

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

Ath Mov't

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

ABD 10-12 MR 10-12 MR 10-12 MR 10-12 MRCalf Raise 10-12 10-12 10-12 10-12

Core 200 200 200 200

Grip 2x:60 2x:60 2x:60 2x:60

Neck Lat Flex 10-12 MR Lat Flex 10-12 MR Lat Flex 10-12 MR Lat Flex 10-12 MRNeck EXT 10-12 MR EXT 10-12 MR EXT 10-12 MR EXT 10-12 MR

MONDAY

6/26

TUESDAY

6/27 7/4 7/11 7/18

7/10 7/177/3


HammerIso Row

Back

Negative

TPD's

MilitaryPress

Snatch

Leg Ext

V-Squat

UprightRow

HyperExt.

HammerRear Delt

BenchPress

/

ChestPlyo

St. BarCurls

Pec Flyes

PowerClean

/

GluteHamStep-Ups





2007 SUMMER PHASE III

NAME:


High 5 Hang 3 Hang 3 Power 5Pulls 5 Clean 3 Clean 3 Shrug 5

5 3 3 5

5 3 3 560 8 Incline 4 60 10 Incline 360 8 82 4 60 10 87 360 8 4 60 10 360 8 4 60 10 360 8

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

Ath Mov't

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

10-12 10-12 10-12 10-12

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

Ath Mov't

Core 200 200 200 200

Grip 10-12 10-12 10-12 10-12

Neck Lat Flex 10-12 MR Lat Flex 10-12 MR Lat Flex 10-12 MR Lat Flex 10-12 MRNeck FLEX 10-12 MR FLEX 10-12 MR FLEX 10-12 MR FLEX 10-12 MR


52 5 55 5 57 5 60 5

55 5 57 5 60 5 62 560 5 62 5 65 5 67 5

60 5 62 5 65 5 67 5

70 5 72 5 75 5 67 572 5 75 5 77 5 75 577 5 80 5 82.5 4 85 477 5 80 5 82.5 4 85 477 5 80 5 82.5 3 85 3

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

8-10 8-10 8-10 8-10

Adduction 10-12 MR 10-12 MR 10-12 MR 10-12 MRCore 200 200 200 200

Grip 2x:60 2x:60 2x:60 2x:60

Neck Lat Flex 10-12 MR Lat Flex 10-12 MR Lat Flex 10-12 MR Lat Flex 10-12 MRNeck EXT 10-12 MR EXT 10-12 MR EXT 10-12 MR EXT 10-12 MR

Db Military

Lunges

Leg Press

Jammer

Squat

Single LegSquat

St. LegHip

THURSDAY

6/29 7/6 7/13 7/20

FRIDAY

6/30 7/7 7/14 7/21

Shrugs

Cable HighRow


PowerCleanTech

HammerCurls

HammerPullover

Cabl;eFlyes

Bench40

Dips

Rev.Hypers




Conditioning ScheduleWeek of July 9 th

Monday


Anaerobic Conditioning:Gassers x 2 (45,43,41)Rest 1:00 minuteHalf Gasser x 6 (20,18,16)Rest 2:00 minutesCrossfield x 10 (10,9,8)

Tuesday



Thursday




Friday


Anaerobic Conditioning:60’s 10 x 60 yds(9,8,7)Rest 3:00 minutes120’s 5 x 120 yds(19,17,16)Rest 3:00 minutes60’s 10 x 60 yds(9,8,7)




Conditioning ScheduleWeek of July 16 th

Monday


Test Preparation:300Yd Shuttle 5 x 60 ydsRest 90 Sec.300 Yd Shuttle 5 x 60 yds.Rest 5 Minutes(Those who don’t pass)300 Yd Shuttle 5 x 60 yds.

Tuesday



Thursday




Friday





University of South FloridaStrength and Conditioning

Warm-Up & Stretch Protocols

WARM-UPDynamic Warm-up

* See Speed Development for descriptions• A Walks• A Skips• B Walks• B Skips• Glute Medius Lunge

• Walking Hip• Backpedal• Quick Carioca• Power Carioca

PARTNER STRETCH• Stretch Routine

• Rt. Quad – Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6• Lt. Quad - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6• Partner Up• Rt. Calf - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6• Rt. Hamstring - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6• Rt. Hip - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6• Lt. Calf - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6• Lt. Hamstring - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6• Lt. Hip - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6•

Rt. Leg Over - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6• Lt. Leg Over - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6• Groin - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6• Low Back - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6• Switch Partners• Repeat Above

PRE GAME STRETCH• Standing Hamstring – Rt over Lt.• Standing Hamstring – Lt. over Rt.• Standing V Hamstring – Rt Ankle• Standing V Hamstring – Lt. Ankle• Standing V Hamstring – Both Ankles• Groin – Right• Groin – Left



STRETCH• Stretch Formation

• Running Backs on the 10 yard line in the middle of the field circled around RBcoach

• Defensive Backs on the 20 yard line left hash circled around DB coach• Wide Receivers and Quarterbacks on the 20 yard line right hash circled around

WR coach• Line Backers on the 30 yard line left hash circle around LB coach• Tight Ends and Special Teams on the 30 yard line right hash circled around TE

coach• Defensive Line on the 40 yard line left hash circled around DL coach• Offensive Line on the 40 yard line right hash circled around OL coach



A l t e r n a t i n g J a c k k n i f e s / P i k e s

B a l l Ta p s

B e l l y J a c k s

B i c y c l e s

C r u n c h e s

Start Step 1 Step 2

Start Step 1 Step 2

Step 3 Finish

Standard Right Left

Start Step 1 Step 2



C r u n c h e s w i t h 1 L e g I n - 1 L e g O u t

C r u n c h e s w i t h B a l l Ta p s

D e a d B u g s

E l e v a t e d C r u n c h e s H a n d -To e C r u n c h

F l u t t e r K i c k s

Start Finish - Alternate Legs

Start Step 1 Step 2

Start Step 1 Finish

Without ball/weight With ball/weight

Start Tap Between Legs Tap Behind Head

H a n g i n g K n e e U p s

Progression: With Straight Legs full ROMStart Step 1 Step 2



H a n g i n g K n e e U p s Variation: Hanging Rotating Knee Ups

J a c k k n i f e s / P i k e s

L e g T h r o w d o w n s

Start

Start Finish

Start Finish

L - O v e r s

Start Finish

MB Forward Facing Side Throws

M B O v e r h e a d T h r o w C r u n c h

M B R e v e r s e S i d e O v e r S h o u l d e r T h r o w

Start Finish

M B O v e r h e a d S i t U p T h r o w

Start Finish

Start Finish



M B S e a t e d C h e s t T h r o w

Start Step 1 Finish

MB Seated Side Throw

Start Finish

O b l i q u e C r u n c h e s

Start Finish

P i l l a r s

Start Start Finish

Q u a d r a p e d

R e a c h U p s w i t h f e e t f l a t

R o a c h e s

R o a c h e s w i t h a Tw i s t

Start Finish

Start Step 1 Finish

Start Step 1 Finish

R o l l - U p s



S i d e S i t U p s w i t h Ta p s ( u s e b a l l / p l a t e )

Start Tap To One Side (Alternate) Start

S i d e P i l l a r s

S p e c i a l 4 0 ' s

Start Step 1: 10 Roll Ups

Step 2: 10 circles/figure 8's to theleft then 10 to the right

Step 3: 10 more Roll Ups Finish

S t a n d i n g D i a g o n a l C h o p s

Start Finish

S t a n d i n g Tw i s t s

Start Finish

S t a n d i n g Wo o d c h o p p e r s

Start Finish

S u p e r m a n s



Variations: (a) T-Ball Single Leg (SL) Jackknifes and (b) T-Ball Rotational Jackknifes

(A) Start Finish (B) Start Finish

T h e r a b a l l D i a g o n a l C h o p

Start Finish

T h e r a b a l l M B 1 A r m T h r o w S i t U p

Start Finish

Theraball Jackknifes

Start Step 1 Finish

Theraball Pikes

Start Step 1 Step 2

Step 3 Finish

Theraball Reverse Crunch



T h e r a b a l l R e v e r s e H y p e r

Start Finish

V - C r u n c h e s

Start Crunch with leg hold

Theraball Roll Ups with Twist

Start

Finish

Step 1 Step 2

Step 3




Speed Development

Speed is the ability to move the body or parts of the body through the required range ofmotion in the least amount of time or to solve specific movement tasks in the shortest

possible time. Sprint performance is developed by training for: Technique, StrideLength, Stride Frequency .

At South Florida you will always train to develop speed. This summer our speeddevelopment program will be conducted on Monday’s and Thursday’s . The workout

begins with the team performing our flexibility routine and dynamic warm-up, and then issplit into three groups. Each group works a different component of speed and last forfour minutes. The groups rotate between each station. Below you will find our set up

and detailed descriptions of the exercises.Monday/Thursday

Team Flexibility RoutineTeam Dynamic Warm-Up

• A-Walks/A-Skips – 2x20yds.• B-Walks/B-Skips – 2x20yds• Glute Medius Lunge/Walking Hip 2x20yds• Elongated Backpedal/Quick Carioca 2x20yds• Power Carioca Right/Left 2x20yds

3 StationsGroup 1 – Starts & Acceleration/Technique (4 minutes)3 pt. Sprinter Start – 4 x10yds.Pick one of the following drills:

• Seated/Standing• Push-Up Starts• Lean Falls• Wall Sprints

Group 2 – Overspeed (4 minutes)

Pick one of the following:• Speed Ladder• Downhill Runs• Bungee• Load Releases



Group 3 – Overload (4 minutes)Pick one of the following drills:

• Uphill Runs• Sled Pulls• Towing Harnesses• Parachutes

TECHNIQUE

Technique Training Exercises:

A Walks• Walk coordinating your right arm with left leg and vice versa. Strict attention is

paid to maintaining a 90 degree angle with your elbow, knee, and ankle.A Skips

• Skip coordinating your right arm with left leg and vice versa. Strict attention is paid to maintaining a 90 degree angle with your elbow, knee, and ankle.

B Walks• Perform a A-Walk and add a extension of the upper leg before bringing it to the

ground.B Skips

• Perform a A-Skip and add a extension of the upper leg before bringing it to theground.

Extended Backpedal• Backpedal bringing your heel to your glutes and fully extending your leg back

towards the finish line. Strict attention is paid to maintaining normal upper bodyrunning mechanics.

Walking Hip Stretch• Walk grabbing the upper legs ankle with both hands and bringing it up to your

chest. Additionally extend your foot and raise up on the toes of your support leg.Alternate legs as you walk.

Glute Medius Lunge• Lunge walking in a straight line touching your knee to the front ankle each time.

Keep hands on your hips. Alternate legs as you walk.

Quick Carioca• Carioca as quickly as you can flipping your hips around. Strict attention is paid to

keeping your upper body square and rotating at the hips.

Power Carioca Right/Left• Carioca by driving your leg to your chest and over elongating your stride.



Seated/Standing Arm Action• Progress from seated to standing with developing upper body mechanics. Begin

by maintaining a 90 degree angle with your elbow, and swinging from theshoulder from your hip pocket to your cheek. Pay strict attention to not allowingyour hands to cross the midline of your body, and bend at the elbow.

Wall Sprints• Lean at a 45 degree angle against a wall or fence with one leg up and one support

leg. Keeping your knee at 90 degrees and hips/ankle fully extended switch upperand lower leg while maintaining proper forward lean and ankles, knees, and hips.

Lean Falls• Raise up on your toes, keeping your hips high and full extended. Lean forward as

far as you can maintaining full extension of your hips until you have to take astep. Progress from Lean Falls with one step to Lean Falls with running out.

Push-Up Starts• Start on your chest in a push up position. On command Push up into the upper

position of a push up. Step placing the foot opposite of your dominate hand between your legs, and run our of it.

STRIDE FREQUENCY

Stride Frequency is the number of strides (steps) taken in a given amount of time. It isdeveloped by OVERSPEED TRAINING .

Overspeed Training Exercises:

Speed Ladder• Locate a speed ladder, tires, or ropes and run trough the openings with as much

foot-speed as possible. Use any number of combinations concentrating onimproving foot speed.

Downhill Runs• Locate a hill with a 15-25 degree grade (a little more than the crown of a football

field). Place a cone 10 yards up the field and one 10 yards from the bottom of thehill on a flat surface. Sprint 10 yards down the hill and then 10 yards on the flatsurface.

Bungee• Only use the bungee under the supervision of a coach or experienced partner.

Attach a one end of a bungee cord to your belt and the other to your partner.Stretch the bungee 20 yards apart. On command have your partner sprint 10



yards towing you so that you run 30 yards with assistance from the bungee. Rest90 seconds and repeat for the prescribed number of repetitions.

Load Releases• Attach a towing device to your waist and have a partner provide resistance for 10

yards and then let go and run an additional 15 yards.

STRIDE LENGTH

Stride Length is the distance covered in one stride during running. It is developed byOVERLOAD TRAINING , RESISTANCE TRAINING, and PLYOMETRICS.Resistance training has been discussed in the Olympic and Strength Training sections ofthis manual. Plyometric training will be discussed in the next chapter.

Overload Training Exercises:

Uphill /Stadium Runs• Locate a hill with a 25-45 degree grade. Place a cone on the hill and anther 10

yards up the hill. Sprint from cone one to cone two. If using stairs sprint about20-30 steps.

Sled Pulls• Attach a towing sled to your waist and use no more than 10% of your body weight

for resistance on the sled. Sprint towing the sled for 20 yards. Rest and repeatfor the prescribed number of reps.

Towing Harness• Attach a towing harness to your waist and have a partner provide resistance.

Sprint towing your partner for 20 yards. Rest and repeat for the prescribednumber of reps

Parachutes• Attach a parachute to a belt on your waist. Sprint against the wind for 30 yards.

Rest and repeat for the prescribed number of reps.



Plyometric Program

Plyometrics are exercises, which train the body’s natural ability to elicit a strongermuscular contraction. This stronger contraction is made possible by the stretch-reflexmechanism within the muscle tendon body. Golgi Tendon Organs, located within the

muscle tendon body, send electrical impulses to the brain when the muscle tendon bodyfeels a force or stretch which may damage itself by tearing the muscle. These impulsesfire more muscle fibers than previously was contracted. The more fibers recruited thestronger the contraction.

Plyometrics are incorporated into our program mostly throughout our strength trainingworkouts, but will be used in conjunction with our speed development program.Plyometric training will be performed on Tuesday and Friday . Workouts will beconducted after our dynamic warm-up before our conditioning. Below you will find ourset up and detailed descriptions of the exercises.

Tuesday/Thursday

Team FlexibilityTeam Dynamic Warm-Up

• A-Walks/A-Skips – 2x20yds.• B-Walks/B-Skips – 2x20yds• Glute Medius Lunge/Walking Hip 2x20yds• Elongated Backpedal/Quick Carioca 2x20yds• Power Carioca Right/Left 2x20yds

Team Plyometrics

Team is divided up into three groups five yards apart and stretched out from sideline tosideline. Group one performs the drill first, then group two, then group three.

Group 1 OL/DLGroup 2 TE/DE/LB/FB/QBGroup 3 DB/WR/RB

Routine:• Ankle Flips 2x10• Tuck Jumps 2x10• Squat Jumps 2x10• Broad Jumps 2x10• Alternate Bounding 2x10



Plyometric Exercises:

Ankle Flips• Jump vertically using only your foot by plantar flexing (calf raise) foot and

jumping. Land with your foot flexed not flat-footed and your knees only

slightly bent. Use your arms to increase your height, and keep little contacttime with the floor.

Jump Tucks• Jump vertically pulling your knees up to your chest of every jump. Land with

your foot flexed not flat-footed and your knees only slightly bent. Use yourarms to increase your height, and keep little contact time with the floor.

Squat Jumps• Squat to 90 degrees (parallel) and jump vertically extending your legs fully.

Land with your foot flexed not flat-footed and immediately squat back down

to 90 degrees. Repeat keep as little contact time as possible. Pay strictattention to bend at the knees and not the waist keeping your chest upthroughout the entire exercise.

Broad Jumps• Squat to 90 degrees (parallel) and jump horizontally extending your legs

fully. Land with your foot flexed not flat-footed. Reset your body and repeat.Pay strict attention to bend at the knees and not the waist keeping your chestup throughout the entire exercise.

Alternate Bounding• Start in a sprinters stance and jump horizontally off the support leg drivingthe opposite leg to your chest. Alternate your arms with your lower body

(right arm/left leg; left arm/right leg) reaching for the sky on each rep. Landon the opposite foot you took off from and repeat with as little contact time as

possible.




2007 Eight Week Speed Development Series

MONDAY TUESDAY THURSDAY FRIDAY1 Team Flex Team Flex Team Flex Team Flex

Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm

Group 1: St ar ts /Ac celerati on (4:00 minut es ) Team Ply omet rics Group 1: St art s/Ac cel eration (4: 00 minutes) Team Pl yomet ric sStart - Coached Tech Ankle Flips 2x10 reps Start - Coached Tech Ankle Flips 2x10 reStart & Go's 4x20yds Squat Jumps 2x10 reps Start & Go's 4x20yds Squat Jumps 2x10 rPush-Up Start 4x20yds Tuck Jumps 2x10 reps Push-Up Start 4x20yds Tuck Jumps 2x10 rep

* Front-Stomach/Back-Stomach * Front-Stomach/Back-Push Up* F ront-Push Up/Back-Push Up Broad Jumps 2x20yds. * Front-Push Up/Back-Stomach Front Cone Hops 2x30

Lateral Hops 2x20yds. Lateral ConeGroup 2: Overspeed (4:00 minutes) Group 2: Overspeed (4:00 minutes)Bungee 4-6x30yds Downhill Runs 4-6x20yds

Group 3: Overload (4:00 minutes) Group 3: Overload (4:00 minutes)Sled Pulls 4-6x20yds Parachutes 4x20yds

2 Team Flex Team Flex Team Flex Team FlexDynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm


* Front-Seated/Back-Seated * Front-Stomach/Back-Seated* F ront-Seated/Back-Stomach Broad Jumps 2x20yds. * Front-Seated/Back-Push Up Speed Ladder SL Hops

Group 2: Overspeed (4:00 minutes) Alternate Bounds 2x20yds Group 2: Overspeed (4:00 minutes)Loac Releases 4-6x20yds Speed Ladder 4-6 Drills

Group 3: Overload (4:00 minutes) Group 3: Overload (4:00 minutes)Uphill Runs 4-6x20yds Towing Harness 4x20yds







* Front-Push Up/Back-Seated * Front-Stomach (Up) /Back-Back* Front-Back/Back-Back Broad Jumps 2x20yds. * Front-Back/Back-Stomach Front Cone Hops 2x



4 Team Flex Team Flex Team FlexDynamic Warm-Up Team Flex Dynamic Warm-Up Dynamic W

Dynamic Warm-UpGroup 1: Starts/Acceleration (4:00 minutes) Group 1: Starts/Acceleration (4:00 minutes) Team PlyometricsStart - Coached Tech Team Plyometri cs Start - Coached Tech Ankle FlipsStart & Go's 4x20yds Ankle Flips 2x10 reps Start & Go's 4x20yds Squat Jumps 2x10Push-Up Start 4x20yds Squat Jumps 2x10 reps Lean Falls - Step Coached Tech Tuck Jumps 2x10 reps

* Front-Push Up/Back-Back Tuck Jumps 2x10 reps* Front-Back/Back-Push Up Speed Ladde

Broad Jumps 2x20yds.Group 2: Overspeed (4:00 minutes) Group 2: Overspeed (4:00 minutes)Loac Releases 4-6x20yds Alternate Bounds 2x20yds Speed Ladder 4-6 Drills







Group 1: St ar ts /Ac celerati on (4:00 minut es ) Team Ply omet rics Group 1: St art s/Ac cel eration (4: 00 minutes) Team Pl yomet ric sStart - Coached Tech Ankle Flips 2x10 reps Start - Coached Tech Ankle Flips 2x10 reStart & Go's 4x20yds Squat Jumps 2x10 reps Start & Go's 4x20yds Squat Jumps 2x10 rPush-Up Start 4x20yds Tuck Jumps 2x10 reps Lean Falls - 4x20yds Tuck Jumps 2x10 re

* Front-Back/Back-Seated* Front-Seated/Back-Back Broad Jumps 2x20yds. Front Cone Hops



Team Fl6 Team Flex Team Flex Team Flex Dynamic

Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-UpTeam Pl

Group 1: Star ts /Accelerat ion (4:00 minutes ) Team Plyomet ri cs Group 1: Star ts /Accelerat ion (4:00 minutes ) Ankle FlStart - Coached Tech Ankle Flips 2x10 reps Start - Coached Tech Squat Jumps 2x10 rStart & Go's 4x20yds Squat Jumps 2x10 reps Start & Go's 4x20yds Tuck Jumps 2x10 rePush-Up Start 4x20yds Tuck Jumps 2x10 reps Lean Falls - 4x20yds

* Front-Stomach/Back-Chase Speed Ladder* Front-Push Up/Back-Chase Broad Jumps 2x20yds.








Group 1: St ar ts /Ac celerati on (4:00 minut es ) Team Ply omet rics Group 1: St art s/Ac cel eration (4: 00 minutes) Team Pl yomet ric sStart - Coached Tech Ankle Flips 2x10 reps Start - Coached Tech Ankle Flips 2x10 reStart & Go's 4x20yds Squat Jumps 2x10 reps Start & Go's 4x20yds Squat Jumps 2x10 rPush-Up Start 4x20yds Tuck Jumps 2x10 reps Partner Lean Falls - 4x20yds Tuck Jumps 2x10 rep

* Front-Seated/Back-Chase* Front-Back/Back-Chase Broad Jumps 2x20yds. Front Cone Hop



Team Fl8 Team Flex Team Flex Team Flex Dynamic

Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-UpTeam Pl

Group 1: Star ts /Accelerat ion (4:00 minutes ) Team Plyomet ri cs Group 1: Star ts /Accelerat ion (4:00 minutes ) Ankle FlStart - Coached Tech Ankle Flips 2x10 reps Start - Coached Tech Squat Jumps 2x10 rStart & Go's 4x20yds Squat Jumps 2x10 reps Start & Go's 4x20yds Tuck Jumps 2x10 rePush-Up Start 4x20yds Tuck Jumps 2x10 reps Partner Lean Falls - 4x20yds

* Front-Chase/Back-Chase Speed Ladder* Front-Chase/Back-Chase Broad Jumps 2x20yds.






Conditioning Schedule

Monday = Anaerobic Endurnace – designed to give you the stamina to perform at thehighest level for the entire game.

Tuesday = Lateral Speed & Agility – designed to develop movement skills in variousdirections.

Thursday = Position Specificity – designed to work on the specific skills needed to playyour position.

Friday = Anaerobic Power – designed to give you the speed and explosion to make the big play.

Monday

I. Stretch – See Flexibility Section for Descriptions 1. Right and Left Quad2. Right Calf3. Right Hamstring4. Right Hip5. Left Calf6. Left Hamstring

7. Left Hip8. Right IT Stretch9. Left IT Stretch10. Groin11. Low Back

II. Dynamic Warm-Up – See Speed Development Section for Descriptions • A Walks 1x20yards• A Skips 1x20yards• B Walks 1x20yards• B Skips 1x20yards• Glute Medius Lunge 1x20yards

• Walking Hip 1x20yards• Elongated Backpedal 1x20yards• Quick Carioca 1x20yards• Power Carioca Right/Left

1x20yards

III. Anaerobic Endurance Drills:1. 300’s – See Diagram2. 200’s - See Diagram

3. 300 Yard Shuttle - See Diagram4. Gassers - See Diagram

IV. Cooldown• Right/Left Hanging Hamstring• Right/Left/Center V Hamstring• Groin Right/Left



G

1 0

2 0

3 0

4 0

5 0

4 0

3 0

2 0

1 0

G

ution:Place a cone at the start of one straight away and the end of the other straight away. On the "GO"command sprint the 300 yards by sprinting the straight away, a curve, and the other straight away. Restthe time it takes to walk the curve, and for two other groups to go. Repeat for the prescribed numberof reps.

1:3 work/rest

es:OL/DL TE/DE/LB/FB/SP/QB WR/DB/TB

:58sec. :55sec. :53sec.

300'S

3 0 0 ' S S T A R T

3 0 0 ' S F I N I S H



G

1 0

2 0

3 0

4 0

5 0

4 0

3 0

2 0

1 0

G

ution:Place a cone at the start of one straight away and the end of the other straight away. On the "GO"command sprint the 200 yards by sprinting the curve and the straight away. Rest the time it takes toto walk across the field to the start line, and for two other groups to go. Repeat for the prescribednumber of reps

1:3 work/rest

es:OL/DL TE/DE/LB/FB/SP/QB WR/DB/TB

:36sec. :33sec. :31sec.

200'S

2 0 0 ' S

F I N I S H

2 0 0 ' S S T A RT



G

0

G

300 YARD SHUTTLE

1 0

2 0

3 0

4 0

5 0

4 0

3 0

2 0

1

Execution:The athlete sprints 60 yards five times. Their time is recorded by the coach, and the athlete rests the timeit takes for the next athlete to run his shuttle a 1:1 work to rest ratio. The athlete then performs his secondrep of 60 yards x 5 reps. The time is recorded and added to the first repetition and divided by 2 to get theaverage. The average of the two repetitions must be within the shuttle qualifying time.

Times:OL DL DE/TE SP/QB LB/FB WR/DB/TB

:55 sec. :53 sec. :50 sec :49 sec. :48 sec :46 sec



G

1 0

2 0

3 0

4 0

5 0

4 0

3 0

2 0

1 0

G

Execution:Place a one cone on each sideline. On the "GO" command sprint the specified distance. Rest the time ittakes for the two other groups to go. Repeat for the prescribed number of reps.

Rest:1:3 work/rest

Times:OL/DL TE/DE/LB/FB/SP/QB WR/DB/TB

Full Gasser :45sec :43sec :41sec.Half Gasser :20sec :18sec :16sec.Crossfield :10sec :9sec :8sec.

GASSERS

FULL GASSER

HALF GASSER

CROSSFIELD





Tuesday

I. Stretch – See Flexibility Section for Descriptions 1. Right and Left Quad2. Right Calf3. Right Hamstirng4. Right Hip5. Left Calf6. Left Hamstring




1x20yards

III. Lateral Speed and Agility Drills:1. 5 Cone Drills – See Diagram

a. Pick 3 Drills and perform both on the right and left side.

2. 3 Cone Wheel Drill - See Cone Drill Diagrama. Two from Left and Two from Right3. Pro Agility 5-10-5 – See Cone Drill Diagram

a. Two from Left and Two from Right4. 40 Yard Sprint Ladder or 4 x 40 Yard Wave Drill• Wave Drill – Players are divided into their three position groups. Players start on

the goal line and are behind the coach. On the “out” command they sprint outfive yards and face the coach. The respond to verbal cues from the coach to sprintforward, backward, shuffle right and left, 45 degree run right and left, jump, and

perform and up down. On the second “out” command the athletes turn and sprintforty yards, and the next group jumps out.




SPEED AGILITY CONE DRILLS

5-Cone Pattern Figure 8 (28 Yds.) Perimeter (40 Yds.) Butterflies (56Yds.)

" M" Pattern (44 Yds.) Tri Shuffle (34 Yds.) Hourglass (48 Yds.) 360's (40 Yds.)

"L" Pattern (40 Yds.) Criss-Cross (48 Yds.) Boomerang (54 Yds.) Attack & Retreat (70 Yds.)

Iron Cross (40 Yds.) 3 Cone Wheel 5-10-5

10yds .

10yds .

5yds

5yds 5yds



G

0

G

40 YARD SPRINT LADDER

1 0

2 0

3 0

4

0

5 0

4 0

3 0

2 0

1

Execution:Place a cone at the beginning and end of the specified distance. On the "GO" command sprint the specifieddistance. Rest the time it takes for the two other groups to go. Down and back equals one rep. Repeatfor the prescribed number of reps. One full sprint ladder equals 2x10,20,30,40 yards.

Rest:

1:3 work/rest

Qualifying Times:OL/DL TE/DE/LB/FB/SP/QB WR/DB/TB

10,20,&30's Coaches Discretion40'S :7sec. :6sec. :5sec.





Thursday





1x20yards

III. Position Specific Drills1. Speed Development – See Speed Development Section

a. Stance and Start – 2 minutes b. Overload – 2 minutes

c. Overspeed – 2 minutes2. Position Drills (20 minutes) – See position coach for drills.a. Offensive Line/Tight Ends

b. Defensive Line/Defensive Endsc. Defensive Backsd. Wide Receiverse. Quarterbacksf. Running Backsg. Specialisth. Linebackers






Friday





1x20yards

III . Anaerobic Power Drills1. 40’s – See Diagram2. 60’s - See Diagram3. 100’s - See Diagram

4. 100 Yard Sprint Ladder - See Diagram5. 120’s - See Diagram




G

0

G

40,60,& 100 YARD SPRINTS

1 0

2 0

3 0

4 0

5 0

4 0

3 0

2 0

1

Execution:Place a cone at the beginning and end of the specified distance. On the "GO" command sprint the specifieddistance. Rest the time it takes for the two other groups to go. Repeat for the prescribed number of reps.

Rest:1:3 work/rest


40'S :7sec. :6sec. :5sec.60'S :10sec. :9sec. :8sec.100'S :18sec. :16sec. :14sec.120'S :20sec. :18sec. :16sec.

40's

60's 120's

100's



G

0

G

100 YARD SPRINT LADDER

1 0

2 0

3 0

4

0

5 0

4 0

3 0

2 0

1

Execution:Place a cone at the beginning and end of the specified distance. On the "GO" command sprint the specifieddistance. Rest the time it takes for the two other groups to go. Down and back equals one rep. Repeatfor the prescribed number of reps. One full sprint ladder equals 2x10,20,40,60,80, and 100 yards.

Rest:

1:3 work/rest


10's & 20's Coaches Discretion40'S :7sec. :6sec. :5sec.60'S :10sec. :9sec. :8sec.80's :16sec. :14sec. :12sec.100'S :18sec. :16sec. :14sec.



NutritionGrowing up most of you probably ate whatever you wanted. More than likely

some of you still do. As collegiate athletes your daily training and metabolism have keptyou from storing fat and developing those side effects that are associated with a high

body fat percentage. When collegiate football is your career you must be concerned withyour long-term health. Due to the violent nature of the sport longevity is a rarity.Whatever you can do to prolong your career benefits you and your family. Propernutrition is a controllable factor that can enhance your performance and better yourquality of life. As a collegiate football player you must be concerned with each of theessential nutrients, what your daily caloric needs are, your body composition, and otherfactors that effect nutrition.

Macronutrients & MicronutrientsThere are six basic nutrients in the foods you eat. The six basic nutrients are

divided up into two groups. Macronutrients are made up of Carbohydrates, Fats,Proteins, and Water. Micronutrients are made up of Vitamins and Minerals.

Carbohydrate is the primary fuel source utilized within the body. It includessugars, starches, and fiber. Carbohydrate breaks down in the blood to form glucose.Glucose is the fuel utilized by the brain, muscles, and cellular reactions. Glucose isstored in the liver and muscles in the form of glycogen. Glucose and glycogen are whatis used every time you resistance train. General guidelines are to keep 65% of your dietcarbohydrates.

Fat is a source of energy that is utilized during low level, long duration exercise.It is an inefficient source of energy. It takes a long time to break fat down into a usablefuel. If your body cannot use fat as fuel than it is stored as fat in the body. There are two

types of fat, saturated and unsaturated. Saturated fats include animal fats, butter,margarine, cream, salad dressings, cheese, shortening, whole milk, fried foods, chocolate,and many pastries. Unsaturated fats are for lack of a better term "good" fats. Examplesinclude corn oil, olive oil, and peanut oil. Some fat is essential for protection, buoyancy,and insulation. To much fat leads to coronary artery disease, heart attack, stroke, and

premature death related to heart disease. General guidelines for fat intake are to keep15% of your diet from fat, and 5% or less of that from saturated fats.

Protein is primarily used to rebuild and repair muscle tissue. It is broken downinto amino acids for the muscles and other tissues to use. Protein is a poor source ofenergy. It is only used as energy when not enough carbohydrate is in the diet. Good

sources of protein include lean meats, chicken, fish, and dairy products. Generalguidelines for protein intake are 20% of diet or 1.5 to 1.8 grams per kg (multiply by 2.2for lbs.). Athletes commonly accept that increasing protein intake will increase one’smuscle mass. It is not the intake of protein, but rather busting your butt in the weightroom that creates a more efficient uptake and utilization of the protein consumed. Takingin excess protein will be both converted to carbohydrate and burned as fuel, converted tofat, or excreted through urine.



The Micronutrients, vitamins and minerals are not energy sources. They arecatalysts that help regulate biochemical reactions within the body. Eating a well-

balanced daily diet will ensure that all recommended daily allowances will be met. Theuse of a multi-vitamin serves more as a security blanket making sure you have met theday’s need.

Bull Training Meal PlanThe six nutrients must be met each day to keep balance or homeostasis within the

body. Having a yo-yo-eating pattern causes imbalance and the body is constantly playingcatch-up. I have included examples of balanced daily meal plan based on the above

percentage guidelines and following the Food Guide Pyramid. Pick the diet plan thatcorresponds with your weight. Each plan lists food groups rather than specific food toallow for variety.

Body CompositionBody composition is the relationship of fat free mass to fat mass. That is what

athletes need to be concerned with. Many times athletes let scale weight determine theirlevel of conditioning. There is a lot of difference between a linebacker weighing 225with 10% body fat and one weighing the same with 20% body fat. The difference isabout 23lbs of muscle. Think about how much force if used correctly 23lbs can be. The

pursuit of maintaining a desirable body composition is on going. To monitor your bodycomposition we will use Pollack, M.L., D.H. Scmidt, and A.S. Jackson; Measurement ofCardiorespiratory Fitness and Body Composition in the Clinical Setting; ComprehensiveTherapy 6(9): 12-27, 1980. This table for estimating body composition is based on thesum of three sites: chest, abdominal, and thigh. Body composition testing will beconducted at the beginning, middle (6 weeks), and end of season. Test results will rateyou as having essential fat, normal fat, or over fat. Proper nutrition and resistancetraining will improve your body composition.

Other Nutritional FactorsHydration is the most important nutritional component of all. Proper hydration

is responsible for many of the biochemical reactions that occur in the body. A decreasein mandatory hydration levels will lead to a decrease in performance, and can lead toother more serious medical conditions. Refer to the Hydration section of your manual for

proper hydration guidelines.The use of Ergogenic Aids to enhance performance is widespread amongst the

athletic community. Athletes are always looking for a way to be better than theiropponent. The National Collegiate Athletic Association (NCAA) has banned several

performance enhancing substances. As a collegiate athlete you must make yourselfaware of those substances and their potential side effects. Refer to the Ergogenic Aidssection of your manual for a complete list of banned substances, potential side effects,and guidelines for supplement use.

Fast food is a popular part of American cuisine. While in Europe you will oftenfind yourself substituting your cafeteria style meal for an Extra Value Meal of some sort.The problem of fast food chains is that they just want the food to taste good for thatminute. That means deep-frying fries, adding mayonnaise to hamburgers/chicken, and



salt to just about everything. These are the types of things that appeal to our taste buds.Unfortunately these are the same things that are loaded with saturated fats andcholesterol. Fortunately the fast food chain community is starting to cater to those healthconscious individuals. To maintain a healthy body composition and over all good healthchoose those food items that are low in fat and high in nutritional value. A fast food

calorie guide will be available at your request to make yourself aware of possible healthyselections.Knowing what the essential nutrients are, following suggested balanced diets,

having a good body composition, and following guidelines for the other nutritionalfactors will help increase the chance of a longer career as a collegiate football player.



BULLS TRAINING MEAL PLANWEIGHT LESS THAN 200 POUNDS

BREAKFAST SERVING SIZES:2 servings milk Milk Group = 1 cup2 servings fruit2 servings starch/bread/cereals Fruit Group = 3/4 c. juice or 1 piece2 servings fat

Starch/Bread/Cereal Group:MID-MORNING SNACK Cereals, Popcorn = 3/4 cup2 servings starch/bread/cereals Pasta, Rice, Grain, or Potato = 1/2 cup1 serving fruit Bread, Roll, Muffin = 1 each

Bagel or English Muffin = 1/2 each

LUNCH Crackers = 6 crackers1 serving milk2 servings vegetables Vegetable Group = 3/4 cup2 servings fruit3 servings starch/bread/cereals Non Meat Protein Group:4 ounces of protein (meat) Peanuts = 20 small

Peanut Butter = 1 TbspMID-AFTERNOON SNACK Beans = 1/2 cup2 servings starch/bread/cereals Egg = 1 egg1 serving fruit

Fat Group:DINNER Margarine, Butter, Salad Dressing = 1 tsp1 serving milk Cream Cheese & Sour Cream = 1 tsp3 servings vegetables Fat Free Condiments = 2 tsp2 servings fruit3 servings starch/bread/cereals4 ounces protein (meat)1 serving fat

EVENING SNACK1 serving milk2 servings starch/bread/cereals1 ounce serving protein

* Meal Plan Provides Approximately 2800 Calories



BULLS TRAINING MEAL PLANWEIGHT 200-250 POUNDS

BREAKFAST SERVING SIZES:1 serving milk Milk Group = 1 cup3 servings fruit2 servings starch/bread/cereals Fruit Group = 3/4 c. juice or 1 piece2 servings protein2 servings fat Starch/Bread/Cereal Group:

Cereals, Popcorn = 3/4 cupMID-MORNING SNACK Pasta, Rice, Grain, or Potato = 1/2 cup2 servings starch/bread/cereals Bread, Roll, Muffin = 1 each

1 serving fruit Bagel or English Muffin = 1/2 eachCrackers = 6 crackers

LUNCH1 serving milk Vegetable Group = 3/4 cup2 servings vegetables3 servings fruit Non Meat Protein Group:3 servings starch/bread/cereals Peanuts = 20 small4 ounces of protein (meat) Peanut Butter = 1 Tbsp2 servings fat Beans = 1/2 cup

Egg = 1 egg

MID-AFTERNOON SNACK2 servings starch/bread/cereals Fat Group:1 serving fruit Margarine, Butter, Salad Dressing = 1 tsp

Cream Cheese & Sour Cream = 1 tspDINNER Fat Free Condiments = 2 tsp1 serving milk3 servings vegetables3 servings fruit3 servings starch/bread/cereals4 ounces protein (meat)1 serving fat

EVENING SNACK2 servings milk1 serving starch/bread/cereals1 ounce serving protein1 serving fat

* Meal Plan Provides Approximately 3200 Calor ies



BULLS TRAINING MEAL PLANWEIGHT 275-300 POUNDS


Cereals, Popcorn = 3/4 cupMID-MORNING SNACK Pasta, Rice, Grain, or Potato = 1/2 cup2 servings starch/bread/cereals Bread, Roll, Muffin = 1 each

2 serving fruit Bagel or English Muffin = 1/2 eachCrackers = 6 crackers


Egg = 1 egg

MID-AFTERNOON SNACK2 servings starch/bread/cereals Fat Group:2 serving fruit Margarine, Butter, Salad Dressing = 1 tsp






BULLS TRAINING MEAL PLANWEIGHT OVER 300 POUNDS


Cereals, Popcorn = 3/4 cupMID-MORNING SNACK Pasta, Rice, Grain, or Potato = 1/2 cup

2 servings starch/bread/cereals Bread, Roll, Muffin = 1 each2 serving fruit Bagel or English Muffin = 1/2 eachCrackers = 6 crackers


Egg = 1 eggMID-AFTERNOON SNACK2 servings starch/bread/cereals Fat Group:2 serving fruit Margarine, Butter, Salad Dressing = 1 tsp






Ergogenic AidsCollegiate athletes are always looking for an edge over their opponent. Often

they turn to ergogenic aids (performance enhancement supplements/drugs) and otherforms of supplementation for that little extra they are looking for. The supplementindustry is a multi-million dollar business for that reason. Collegiate athletes must beconcerned with NCAA policy, potential health risk, and guidelines for supplement use.

The NCAA & SupplementationThe passage of The Dietary Supplement and Health Education Act of 1994 has

put athletes at a huge disadvantage. According to this legislation dietary supplements areno longer classified as a food, thus not regulated by the United States Food and DrugAdministration (FDA). Consequently, dietary supplement manufacturers are no longerrequired to prove product efficacy and/or safety. In layman terms it means they can saywhatever they want about a product, and put in whatever they want. With the maximum

penalty if they get caught being mail fraud. If you ask the supplement industry the passage was a Godsend. It made available many products that were considered drugs andwere only available by prescription before 1994. Some examples of these products areDHEA, Melatonin, and Androstenedione. The NCAA now has banned all of thosesupplements. A complete list of banned substances has been included to assist you in

proper supplement selection if you choose to do so. It is a buyers beware market when itcomes to supplementation. Every time you buy a supplement you risk the chance thatone of the ingredients is found on the leagues prohibited substance list. Remember youdon’t know what is exactly in those supplements. Penalties can range from fines andsuspension to being banned from a sport you love. As collegiate athletes you must becognizant of the rules you must follow.

Potential Health RiskThe potential health risks are as countless as are the number of different kinds of

supplements. Each different supplement has their own potential side effect(s) thatcorresponds. An example of some side effects in common supplements are:Thermogenic supplementation (Ephedrine, Caffeine, Aspirin, etc.) can lead to heart

palpation’s, heart attacks, strokes, and psychosis. Gamma-hydroxybutyrate (GHB) cancause seizures, comas, respiratory arrest, and death especially when used with alcohol.Lastly, Creatine can lead to muscle cramping, muscle strains, and dehydration.

For athletes most of the side effects are overkill. With proper nutrition andregular exercise most likely they will not to occur. That is not to say that they won’t.With little research done on potential side effects, and most concentrated on potential

performance enhancement capabilities those who elect to take the risk are submittingthemselves as human guinea pigs.

Guidelines for Supplement UseMost of you have taken supplements at one point or another. Maybe your high

school even offered them to you. The objective of this memorandum is not to stop yoursupplementation, but rather ensure you are following mandated guidelines. When usingdietary supplements you must follow a few guidelines. They are:



• Make sure none of the ingredients listed on the dietary supplement are banned by the NCAA.

• Do research on the product as to its potential side effects.• Follow the recommended dosage as listed by the dietary supplement

manufacturer.• The adage “more is better” is false. Taking in more of a supplement does not

magnify its effect. What it essentially does is make your kidneys and liverwork harder and excrete the excess as very expensive urine.

• Increase your water intake. Most protein supplements cause excess build upof urea which takes water from muscles to make urine. Refer to the hydrationsection to follow proper hydration guidelines.

• Increase you fiber intake. Increased fiber intake regulates your systemlessening the time toxins spend in your body decreasing the risk of coloncancer.

• Don’t use a dietary supplement in place of food. The definition of the wordsupplement is an addition to, a sequel, an extension. The definition is not in

place of.

Dietary supplements are not more effective than the food you eat. Most aresimply a derivative of food. Therefore before considering taking a supplement firstanalyze your nutritional habits. The following is a self-test you should give yourself

before taking a dietary supplement:

Can You Pass The Test?Before taking any supplement, ask yourself the following questions:

1. Do you eat something for breakfast seven days a week? Yes No Sometimes

2. Do you eat at least three meals a day?3. Do you monitor the number of calories you consume?4. Do you restrict your intake of fat cal. to 25% of your diet?5. Do 60% of your calories come from carbohydrates?6. Do you eat from all food groups?7 Do you eat three to five servings of fruit a day?8. Do you eat at least one vegetable daily?9. Do you consume a well-balanced pre-game and post-gamemeal?10. Do you drink two quarts of water a day – above and

beyond what you perspire?Total

If you cannot answer yes to each of the questions listed above, why take asupplement? Don’t expect supplements to replace the need for a daily balanced diet.Refer to the corresponding nutrition plan based on your weight as a sample of a daily

balanced diet. Be responsible if you choose to use a supplement. That means choosingsupplements not on the NCAA prohibited substance list, being aware of potential sideeffects, and following recommended guidelines only when it is in addition to a daily

balanced diet.



NCAA Banned-Drug Classes2006-2007

The NCAA list of banned-drug classes is subject to change bythe NCAA Executive Committee. Contact NCAA education servicesor www.ncaa.org/health-safety for the current list. The term “relatedcompounds” comprises substances that are included in the class bytheir pharmacological action and/or chemical structure. Nosubstance belonging to the prohibited class may be used,regardless of whether it is specifically listed as an example.

Many nutritional/dietary supplements contain NCAA bannedsubstances. In addition, the U.S. Food and Drug Administration(FDA) does not strictly regulate the supplement industry; thereforepurity and safety of nutritional dietary supplements cannot beguaranteed. Impure supplements may lead to a positive NCAA drugtest. The use of supplements is at the student-athlete’s own risk.Student-athletes should contact their institution’s team physician orathletic trainer for further information.

Bylaw 31.2.3. Banned DrugsThe following is a list of banned-drug classes , with examples of

substances under each class:(a) Stimulants:

amiphenazole methylenedioxymethamphetamineamphetamine (MDMA, ecstasy)bemigride methylphenidatebenzphetamine nikethamidebromantan pemolinecaffeine 1 (guarana) pentetrazolchlorphentermine phendimetrazinecocaine phenmetrazinecropropamide phenterminecrothetamide phenylpropanolamine (ppa)diethylpropion picrotoxinedimethylamphetamine pipradoldoxapram prolintaneephedrine (ephedra, strychnine

ma huang) synephrine (citrus aurantium, ethamivan zhi shi, bitter orange)ethylamphetamine and related compounds. fencamfamine The following stimulants are notmeclofenoxate banned:methamphetamine phenylephrine

pseudoephedrine

(b) Anabolic Agents:anabolic steroids androstenediol methyltestosteroneandrostenedione nandroloneboldenone norandrostenediolclostebol norandrostenedionedehydrochlormethyl- norethandrolone

testosterone oxandrolonedehydroepiandro- oxymesterone

sterone (DHEA) oxymetholonedihydrotestosterone stanozolol

(DHT) testosterone 2 dromostanolone tetrahydrogestrinone (THG)epitrenbolone trenbolonefluoxymesterone and related compounds gestrinonemesterolone

other anabolic agents methandienone methenolone clenbuterol

(c) Substances Banned for Specific Sports:Rifle:

alcohol pindololatenolol propranololmetoprolol timololnadolol and related compounds

(d) Diuretics: acetazolamide hydrochlorothiazidebendroflumethiazide hydroflumethiazidebenzhiazide methyclothiazidebumetanide metolazonechlorothiazide polythiazidechlorthalidone quinethazoneethacrynic acid spironolactone (canrenone)flumethiazide triamterenefurosemide trichlormethiazide

and related compounds

(e) Street Drugs:heroin tetrahydrocannabinolmarijuana 3 (THC) 3

(f) Peptide Hormones and Analogues :corticotrophin (ACTH)human chorionic gonadotrophin (hCG)luteinizing hormone (LH)growth hormone(HGH, somatotrophin)insulin like growth hormone (IGF-1)

All the respective releasing factors of the above-mentioned

substances also are banned:erythropoietin (EPO) sermorelindarbepoetin

(g) Definitions of positive depends on the following:1for caffeine—if the concentration in urine exceeds 15micrograms/ml.2for testosterone—if the administration of testosterone or useof any other manipulation has the result of increasing the ratioof the total concentration of testosterone to that ofepitestosterone in the urine to greater than 6:1, unless there isevidence that this ratio is due to a physiological orpathological condition.3for marijuana and THC—if the concentration in the urine ofTHC metabolite exceeds 15 nanograms/ml.

31.2.3.4.1 Drugs and ProceduresSubject to Restrictions.The use of the following drugs and/or procedures is subjectto certain restrictions and may or may not be permissible,depending on limitations expressed in these guidelinesand/or quantities of these substances used:(Revised: 8/15/89)

(a) Blood Doping.The practice of blood doping (theintravenous injection of whole blood, packed red



blood cells or blood substitutes) is prohibited, and any evidenceconfirming use will be cause for action consistent with that taken for apositive drug test. (Revised: 8/15/89, 5/4/92)

(b) Local Anesthetics.The Executive Committee will permit thelimited use of local anesthetics under the following conditions:(1) That procaine, xylocaine, carbocaine or any other local anestheticmay be used, but not cocaine; (Revised: 12/9/91, 5/6/93)(2) That only local or topical injections can be used (i.e., intravenousinjections are not permitted); and(3) That use is medically justified only when permitting the athlete tocontinue the competition without potential risk to his or her health.

(c) Manipulation of Urine Samples.The Executive Committee bansthe use of substances and methods that alter the integrity and/orvalidity of urine samples provided during NCAA drug testing.Examples of banned methods are catheterization, urine substitutionand/or tampering or modification of renal excretion by the use ofdiuretics, probenecid, bromantan or related compounds, andepitestosterone administration. (Revised: 8/15/89, 6/17/92, 7/22/97)

(d) Beta 2 Agonists.The use of beta 2 agonists is permittedby inhalation only. (Adopted: 8/13/93)

(e) Addit ional Analysis .Drug screening for select nonbannedsubstances may be conducted for nonpunitive purposes. (Revised:8/15/89)



Hydration

Water is a very vital component to nutrition. Water plays a major role in many ofthe biochemical reactions that occur in the body. It is responsible for: splitting

molecules, storage of carbohydrates, transportation of glucose and metabolic byproductsin blood, excretion of metabolic waste products through urine, and the release of heat(thermo-regulation) through sweat. Without adequate water consumption theses

processes can be inhibited and lead to a decrease in performance.

Medical ConditionsDehydration is defined in the Webster dictionary as to deprive of or lose water.

Exercise in the heat or the cold results in water/weight loss. It has been stated that a 3 %weight loss leads to impaired performance; a 5% loss can result in some signs of heatexhaustion; a 7 % loss may produce hallucinations and put the individual in the dangerzone for a possible heat stroke. Proper hydration will eliminate the risk of dehydration,

heat exhaustion, or a heat stroke.

GuidelinesThirst and dehydration do not correspond to one another. Being thirsty is often

the response of already being dehydrated. Recommended daily intake of water withoutexercise is to take in a minimum of eight 8-ounce glasses of water a day. For athletes thisis not enough water to stay hydrated and perform at peak performance. There are twocommon approaches to monitoring hydration levels: Weight and Urine. First, mostathletes lose between one and three pounds of fluid from sweat per hour. To properlymonitor weight loss you should weigh yourself before and after practice/workouts. Forevery pound of weight you lost it should be replaced by two cups of water or sports drink

(ex. Gatorade). This doesn’t mean the consumption is post practice/workout. You muststart the process before, during, and after the practice/ workout. Continue to drink wateror a sports drink regularly until the weight has been gained.

Another way to monitor hydration levels is the color or quantity of urine. Properhydration is usually associated with clear urine with reasonable amount of volume.Although monitoring urine can be an accurate method of monitoring hydration in alaboratory it is less efficient for our purposes and should be used a secondary means.There are several factors that can cause a lack of clarity or volume that are unassociatedwith hydration. An example would be the use of dietary supplements; they tend to

produce dark urine.

Through your years on the field at some point you have probably come across anathlete that has suffered from either severe dehydration or heat exhaustion. Thoseathletes did not suffer from those conditions because they were not in shape or not goodenough athletes, but rather a lack of proper hydration. It is your responsibility toyourself, your family, and the University of South Florida to keep yourself properlyhydrated so that it doesn’t happen to you. The above guideline will assist you inmonitoring your hydration levels. Contact myself or a member of the athletictraining/medical staff if you have any questions.

USF Football Strenght and Conditioning 2007

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