The summer program consists of 12 weeks starting on May 9th, and ending July 29th. We will work with a four day a week split cycle, with upper body lifts being done on Mondays and Thursdays, and lower body lifts done on Tuesdays and Fridays. Wednesdays and the weekends will be our rest time. At the beginning of each weeks lifting schedule there are directions for which warm-ups need to be completed, and the rest times used between sets. All new players coming in will receive a video explaining lifts that they may not be familiar with.
We need to have a 1RM max for bench, cleans, and squats. All returnees can use their percentages from the end of spring lifting to start their summer programs. For those of you newcomers who know your Max’s for bench, cleans, and squats be sure that each max is performed with proper form. Refer to your strength DVD if necessary. If you use max numbers that were obtained with improper form your percentages for the entire workout regimen will be flawed and you will be forced to continue to use the improper form that you are accustomed to. Those who don’t know their Max’s can estimate and adjust with more or less weight accordingly. The clean max should be used to calculate %’s for hang cleans, and high pulls. Be sure you can complete sets using great form and technique before you adjust your Max’s. You should start adjusting your Max’s after week 4, during our hypertrophy phase. Weeks 1-5 are a hypertrophy phase, which means we are trying to build up muscle size/strength. Week 6 is a transition phase, leading into weeks 7 through 12 which is our strength phase. This is the time in our program when the weights will be increased and the sets and reps will be decreased. We are trying to achieve great strength gains during this phase, in preparation for preseason testing and the football season. You must remember to email me your Max’s for bench, clean, squat, as well as your beaver run times after weeks 5, 7, and 9. Please be responsible enough to email me these numbers on time, if not you will be subject to some extra conditioning when you get here for camp.
Notice that bands and chains are used on the dynamic lifting days. If you do not have access to bands/chains simply increase your working percentage by 10% and perform the lift as specified. Lastly perform every lift listed as specified unless you do not have the proper equipment to do so. If you have questions on any of the exercises after you have referenced the strength DVD please contact us. Also if a percentage is not listed on any lift assume that you should select a weight in which you will fail at the specified reps. Do not attempt to “save” yourself in the sense of muscular fatigue for any proceeding exercise. Once you have completed the workout you should be very diligent in making sure that you consume at least a 200-300 calorie snack compromising approximately 75% carbohydrates and 25% protein. For more on nutrition and supplementation refer to the back of this manual
This program will be a staple to your development leading into fall camp. We are depending on you to be in the best shape as possible come August 4th. We look forward to seeing the results from all of the hard work you will be putting into this collegiate level workout regimen. For any possible questions contact Coach Gordie Haug.GO [email protected](o) 218.755.3770(c) 218.280.9216
This program was developed to prepare you physically and mentally for the intense battles on a college football field. This manual will assist you in becoming successful on the field only if you put in the work ethic, desire, determination, and hours of labor. It is your responsibility to prepare and give 100% in all factors of this program to help our team become successful. To benefit completely you must follow the guidelines and put in the time with explosive weight training, conditioning, plyometrics, flexibility, rest and recovery, and NUTRITION. We expect you to live a CHAMPIONSHIP LIFESTYLE in everything you do.
BEAVER
FOOTBALL
SUMMER MANUAL
2011
I. Warm up and Stretch Routines
II. Exercise Lists and Substitution Lifts
III. Strength and Conditioning Program
IV. Percentage Charts
V. Summer Running Explanation
VI. Nutrition
I.
Warm up and Stretch Routines
Summer Warm up Explanation Note: You can look up most of these on youtube
Perform these directed as these will help you become flexible and help you perform
full range of motion exercises.
1. Drill: Leg Swings
Description: With your right arm extended, place hand (fingertips) against a
wall (shoulder level) and swing your right leg out to the right side, then
back across your body. You should pivot on your left foot and turn
your body to the left when the leg comes across your midline. Get
Leg as high as possible in both directions. Repeat for left leg.
Duration: 2 sets with each leg for 15 seconds each.
2. Drill: High Knee Walk
Start: 2 pt. Athletic stance
Description: At a walking pace, drive your right knee up to your chest with
enough intensity to force you to rise onto the ball of your left foot.
Repeat movement driving left knee to chest. Making sure to keep
your arms at a 90 degree angle and rotate only through the
shoulder. Hands should move from hip pocket to chest and back
again. Repeat drill as many times as possible in a 20 yd. area.
Distance: 20 yd drill/20 yd sprint
3. Drill: A Skips
Start: 2 pt. Athletic stance
Description: Push off one leg, driving the toes down, and get as much vertical
height as possible. Land on the opposite foot and repeat
movement. Remember, the goal is to get VERTICAL, so use your
arms to gain upward thrust. Then finish with a 20 yard sprint.
Distance: 20 yd. drill/20 yd. sprint
4. Drill: B Skip
Start: 2 Athletic stance
Description: drive your knee to its highest point and extend your leg out before
snapping it back down to the ground. Repeat the movement with your opposite
leg. Perform drill for twenty yards and finish with a ten yard sprint.
Distance: 10 yd. sprint/20 yd. drill/10 yd. sprint
5. Drill: Bounding
Start: 3 pt. Football stance
Description: Get a ten yard running start, then drive your knee to chest
attempting to gain both height and horizontal distance with “hang
time”. Always land on the leg you drove to your chest and use it as
your push-off leg. Repeat drill for twenty yards and finish with a ten
yard sprint.
Distance: 10 yd. sprint/20 yd. drill/10 yd. sprint
6. Drill: 360 Degree Turns
Start: 3 pt. Football stance
Description: Get a ten yard running start, then “drop” your weight and perform
a 360 degree turn to the right. Keep gaining ground on the turn and
sprint for twenty yards. Then “drop” your weight again and perform
a 360 degree turn to the left, finishing with a ten yard sprint.
Distance: 10 yd. sprint/turn/20 yd. sprint/turn/10 yd. sprint
7. Drill: Carioca to Sprint
Start: 3 pt. Football stance
Description: Get a ten yard running start, then turn 90 degrees to your right
and perform a carioca for twenty yards. Square up and finish with a ten
yard sprint. The drill will be done turning to your left on the return
trip. Make sure to keep your shoulders square and your hips low.
Distance: 10 yd. sprint/20 yd. drill/10 yd. sprint
8. Drill: Backward Run
Start: 3 pt. Football stance
Description: Get a ten yard running start, then turn 180 degrees to your right
and perform a backward run for twenty yards. Then complete the
turn in the same direction as you started and finish with a ten yard
sprint. The drill will be done turning to your left on the return trip.
Make sure to keep low on all of your turns.
Distance: 10 yd. sprint/20 yd. drill/10 yd. sprint
9. Drill: Bear Crawl to Sprint
Start: 4 pt. stance
Description: Perform the bear crawl for 10 yards as fast as possible without
hopping up and down. After 10 yards get up and perform a 15 yard sprint.
Distance: 10 yd. drill/ 15 yd. Sprint
10. Barrel Roll to Sprint
Start: 2 Pt stance
Description: Begin by Sprinting 10 yards, then breaking down and performing
a barrel roll rolling on your back and getting back up and sprinting 10 yards.
Break down again and repeat in the opposite direction . Ending with a 10 yard
sprint.
Distance: 10 yd sprint/Barrel Roll/10 yd sprint/Barrel Roll/ 10 yd sprint
11. Right/Left Hand Touch Sprint
Start: 3 pt. Football stance
Description: Get a ten yard running start, then with continuous motion “drop”
your weight and touch your right hand flat on the line. Making sure
you do not stop your running motion, continue to sprint twenty
yards and perform the same flat hand touch with the left hand.
Finish with a ten yard sprint.
Distance: 10 yd. sprint/touch/20 yd. sprint/touch/10 yd. sprint
12. Slow Carioca
Start: 2 pt stance
Description: Perform carioca steps slow. When legs are crossed simply bend
all the way down by bending your knees and sitting stretching the hips.
Distance: 10 yd
13. Inch Worm
Start: Push up position
Description: In a push up position slowly walk your feet up to the hands
keeping arms and leg straight. Then walk hands back out to push up position
and repeat.
Distance: 10 yd
14. Spiderman
Start: Push up Position
Description: In a push up position fire up your feet to outside your hands 1 at
a time. Walk hands back out to push up position and repeat.
Distance: 10 yd
PARTNER STRETCH
Hamstrings (on back)-PNF 5 second stretch,5second contraction x
3, each leg
Groin(butterfly)- static10 second stretch x 2
Lower back (leg over)-static 10 second stretch x 3,each leg
Quad (on stomach)- static 10 second stretch x 3,each leg
Chest (standing)- static 10 second stretch x 3
Hip Flexor (on own)-static(lunge forward)10 seconds x 2,eachleg
Shoulders (only when we lift)-static, external & internal 10 second
stretch x 2each arm
Calves (only when we lift)- static, on own, 10second stretch x 2
each leg
Band Stretching Routine*For all stretches, wrap a band in a complete loop around the foot*
1. Hamstring StretchA. Keeping the low back flat on the floor, pull the leg
straight into the air. Keep tension on the band to
stretch the hamstring.
B. Relax the muscles by bending the knee slightly.
C. Pull the leg straight into the air again. This time, pull the
band tighter to place more tension on the muscles.
2. Groin Stretch
A. Pull the leg out to the side of the body.
Keeping the leg close to the floor and the
band behind the head, use the band to pull
the foot toward the head.
B. Relax the muscles by bending the knee
slightly.
C. Pull the leg out to the side again. This time,
pull the band tighter to place more tension
on the muscles.
3. IT Band Stretch
A. Pull the leg across the body. Keeping
the leg close to the floor, use the band
to pull the foot towards the head.
B. Relax the muscles by bending the knee
slightly.
C. Pull the leg across the body again. This
time, pull the band tighter to place more
tension on the muscles.
4. Quad Stretch
A. Lay on your side, extend the arm
overhead while wrapping the band over
the shoulder from behind your back to
your chest. Keep the knee of the leg
being stretched against the opposite
knee and pull the band to get your heel
as close to your glutes as possible.
B. Relax the muscles by lifting the knee up
and re-gripping the band.
C. Resume the stretch, this time pull the
band tighter to increase the tension on
the muscles and to pull the knee behind
your leg to stretch the hip flexor as well.
Upper Body Exercise Index Sheet
Primary lift Possible substitute Lift Lat Pulldown Pull Over Primary lift Possible subLift
Chest Pull Over Lat Pulldown Standing Military Press Military Press
Flat Bench Bent over Row Inverted Row Power Shrugs Plate Throw
Flat DB Bench Single Arm (S.A.) RowBent Over Row Band T Raise DB T Raise
Incline Bench Man Rear Delt Bent Over Row Band Row Cable Row
Incline DB Bench Pull Ups Bentover Lat Raise
Incline Close Grip to Chin Close grip bench press Chin Ups Stability Ball Shoulder Press
Floor Press Pin Press Bentover Lat Raise Shoulder Matrix
Dumbbell Floor Press Floor Press Primary lift Possible substitute Lift Shoulder Circuit
Pin Press Floor Press Ballistic Chest UOC Combo
Stability ball DB Bench DB Bench Dynamic Bench Press ad 7% to lift w/out bandPrimary lift Possible subLift
Chain Depth Push Up Plate Depth Push Up Alt. Med Ball Push up Clap Push Up Triceps
Depth Push Up Weightted Push Up Lateral Push Up Alt. Med ball Push Up Skull Crusher JM Press
Stability Ball Push Up Push up/ feet elevated Plate Catch Push Up Lateral Push Up DB Skull Crusher JM Press
Stability Ball Push up w/ band " " Seated Punch Pass Flat Bench Pass JM Press Cable Tricep Extension
Alt DB Bench w/ Band W/out Band Flat Bench Pass Seated Punch Pass Leverage Tricep Tricep Negative
Alt Incline DB Bench Primary lift Possible substitute Lift Tricep Negative Leverage Tricep
Swinging Band Bench Slow Bench Press Shoulders Cable Tricep Extension Skull Crusher
Reverse Band Bench Pin Press Plate Throw Pullover
DB Fly Front Raise Devinche Lap Primary lift Possible subs Lift
Primary lift Possible substitute Lift Lateral Raise DeVinche Lap Biceps
Upper Back De-Vinche Lap Front/ Lat raise combo Hammer Curls Your choice to
Inverted Row Cable Row Military Press DB military press Concentraion Curls sub any exercise
Cable Row Single Arm Row DB- Military Press Standing Military PressBicep 1 1/2's Insane 7's
Reverse Fly w/ Band Bentover Lat Raise Thumbs Circuit Shoulder Circuit Bicep 12's/18's Straight Bar/ EZ Bar
This List should be used as a reference to find the category of a muscle group that a lift is under. If there are questions on any lift refer to
your strength LINKS. If you still have a questions contact Gordie Haug by either email at [email protected] or by phone at 218-
755-3770. This exercise list should also be used as a reference to substitute a lift with another if you do not have the proper equipment to
perform the lift listed on that particular day. Priority should always be on the lift listed on the corresponding day and a substitute should
not be used unless absolutely necessary.
Lower Body Exercise Index Sheet
Primary lift Possible substitute Lift Primary lift Possible substitute Lift Primary lift Possible substitute Lift
Lower Body Ballistic Lower Body Abdominals
Squat Dynamic Squat add 5% to lift w/out bandStraight Leg Crunch
Good Mornings Dead Lift Power Cleans Lef Lifts
Single Leg Band Squat weight single leg squat Hang Cleans Modified Leg Lifts
Stiff Legged Dead Lift Good Morning Box Jumps Standing Broad Jump Bridge Crunch
45% Hyper Extension Glute Hamsting Quick Feet Russian Twist
Glute Hamstring 45 % hyper ext. Short Cone Hop Figure 8's
Lunges Step Ups 4 sqaure Drill Alt Toe Touch
Lateral Lunges Hip abduction Ladders Verticle Toe Crunch
Step Ups Lunges Plyo Box Bicycyle Crunch
Front Squat Close stance squat Dot Drill Hour Glass
Calfs Nuetral, Int., Ext.your choice Depth Jumps Knee Slapper
RDL's Single Leg Band Squat Squat Jumps Plate Cruch
Sumo Dead Lift Dead Lift Band Jumps U-Abs
Dead Lift Sumo Dead Lift Scissor Jumps Decline Ballistic Abs
Romain Dead Lift RDL's Chain Walks for OL Walks with DB's Wood Chop
Side Lunges Wall Sprints Heavy Plate Sit Up
45 Lunges Band Get Offs (BGO) Position Starts V- Up
Stability Head Lift Good Mornings Cycle Kicks Leg Throw
Hamstring Curl Machine or Band Power Step Ups Beaver Holes
Hip Sled Leg Swings Double Knee Box Jumps Jack Knife
Split V Band Lunges and Med Ball Toss Bulgarian Band Squat RDL's Suitcases
Towel Curls Hamstring Curl or Glute Ham 3 way Bridges
Abduction mini bands Manual abduction w/ partner Alt V-Up
your choice
Subsitute any Jump
with another
This List should be used as a reference to find the category of a muscle group that a lift is under. If there are questions on any lift refer to
your strength LINKS. If you still have a questions contact Gordie Haug by either email at [email protected] or by phone at 218-755-
3770. This exercise list should also be used as a reference to substitute a lift with another if you do not have the proper equipment to
perform the lift listed on that particular day. Priority should always be on the lift listed on the corresponding day and a substitute should not
be used unless absolutely necessary.
If an exercise is giving
you problems you may
exchange any of the ab
exercises for another
III.
Strength and Conditioning Program
WEEK 1 (May 9-May13)
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
Dynamic Warmup Dynamic Warmup OFF Dynamic Warmup Dynamic Warmup
Forward Lunge Forward Lunge Forward Lunge Forward Lunge
Backward Lunge w/ Twist Backward Lunge w/ Twist Backward Lunge w/ Twist Backward Lunge w/ Twist
Side Shuffle Side Lunge Both Ways Side Shuffle Side Lunge Both Ways
Inchworm High Knees Inchworm High Knees
Spiderman Butt Kicks Spiderman Butt Kicks
Slow Carioca Slow Carioca
High Knees Lift High Knees Lift
Butt Kicks Butt Kicks
A Skips Warm up/ Mobility A Skips Warm up/Mobility
B Skips Do Dynamic Warm Up B Skips Do Dynamic Warm Up
Backward Open Door Skip Walking High Knees Backward Open Door Skip Walking High Knees
Leg Swings 2 sets 15s High Knees w/10 yd sprint Leg Swings 2 sets 15s Knee Tuck to Sprint 10x
30 Yard Bounding 30 Yard Bounding
Lift 360 Turns Lift 360 Turns
Backward run for 30 yards Backward run for 30 yards
Conditioning Conditioning
Abs 300 Shuttles x 3 Abs Half Gassers X 12
Chose 5 Abs (35s rest) 5 Min Rest In Between Chose 6 Abs (35s rest) First 8. 35 Sec Rest!
3 sets at 25s each exercise OL/DL 60 sec. 3 sets at 20s each exercise Last 4 45 Sec Rest
Band Stretch LB/TE/K/FB 55 sec. Band Stretch OL/DL 19 sec
DB/RB/WR/QB 50 sec. LB/TE/K/FB 17 sec
110's X 7 DB/RB/WR/QB 15 sec
55 Sec. Rest In Between 110's X 5
OL/DL 18 sec 55 Sec. Rest In Between
LB/TE/K/FB 17 sec OL/DL 18 sec
DB/RB/WR/QB15 sec LB/TE/K/FB 17 sec
Partner Strech DB/RB/WR/QB 15 sec
Partner Strech
Nobody who ever gave his best regretted it.
-George Halas
BEAVER FOOTBALL
Monday Thursday Tuesday Friday
Exercise Dynamic Heavy Exercise Dynamic Heavy
12x60% 2.5 Min 12x60% 2.5 Min
10x65% Rest!! 10x65% Rest!!!
10x70% 10x70%
8x3x50% Bands 85% AMAP
30 Sec. Rest!! 8x2x50% Bands
DB Flys Incline Bench 30 Sec. Rest!!
10x 2.5 Min Rest!10x 2.5 Min 12x60% Hang 8x60% Power
10x 10x Rest!! 10x65% 6x65%
8x 8x 10x70% 6x70%
Work On Form
Thumbs Circuit Stand Shldr Press Explosive Lunges SL Band Squat
8x8x 10x 10x 10x Each Leg
8x8x 8x 10x 8x
8x8x 8x 10x 8x
Depth Push Up Stab. Ball Push up Step Ups Deadlift
10x 10x 8x Each Leg 10x
10x 10x 8x 10x
10x 10x 8x 10x
Bentover Row Lat Pulldown Bicep 1 1/2's Bicep 18's
10x 10x 10x 6x6x6x
10x 10x 10x 6x6x6x
10x 10x 10x 6x6x6x
Negatives Leverage Tricep Glute Ham Goodmornings
2x10 3x10 10x 10x
JM Press Pullover 10x 10x
3x10 3x10 10x 8x
Jammer Ext CalvesSt Ball Push
up3x8
Jam Ext 3x10 Sqt Jp bands 3x8 F/S Lunge 3x8.
Jam Bench 3x8 Quick Feet2x20s Step Ups 3x8 Steps w/ bands
Wall Ball3x10 Sh bnd 3 sets Sh bnd 3 sets Scissor Jmp 3x10
Forearm Rolls 3 setsAb Twist 2 x 10 Quick Feet 2x20s Ab Twist 2 sets
Push Press 3x8 M Ball Twist 3x 15 Lunge 3x8 Cycle Kicks 3x8
Band Combo 3x8Sman Canoe 3x8 Qk ft 20 sec Scissor Jump 3x8
M Ball Wall 3x10 Seat Punch pass3x8 Band Walks 3x Quick Feet2x20s
Jammer Ext. 3x8 Push press 3x8 Box Jumps 3x8 Squat Jmps 3x10
Push Press 3x8 M Ball Wall 3x10 Dead Lift 3x6 Jam Ext 3x10
Plate Catch 3x8 Lat Push Up 3x8 Power Stepup 3x6 Sq Jumps 3x8
1H Plate Ct.3x10 WR Bnd Raise 3x10 Romanian DL 3x8 Cycle Kicks3x10
Pl Ctch PU 3x8 Forearm Rolls 3x QK ft 5x20sec Sqt Jump 3x6
1 hand plt cat Leg Throws 3x10 Qk Feet 5x20 sec Hip Sled 3x8
Lat Push Up 3x8 Sman Canoe 3x8 Box Jumps 3x8 4 sq. Drill x3DB's DB's
Bench Press
Heavy
Bench Dynamic
RB's RB's
OL OL
Upper Back Biceps
Triceps Lower Back/
Hamstrings
WR's WR's
QB's QB's
Squat
Dynamic
Squat
Variation BenchCleans
Shoulders Alt. Leg Lifts
Explosive Push
Up Dead Lifts
DL DL
9-May Upper Body Lower Body
3x10 3x10x10x10
LB's LB's
Week 2 (May 16- 20)MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
Dynamic Warmup Dynamic Warmup OFF Dynamic Warmup Dynamic Warmup
Forward Lunge Forward Lunge Forward Lunge Forward Lunge
Backward Lunge w/ Twist Backward Lunge w/ Twist Backward Lunge w/ Twist Backward Lunge w/ Twist
Side Shuffle Side Lunge Both Ways Side Shuffle Side Lunge Both Ways
Inchworm High Knees Inchworm High Knees
Spiderman Butt Kicks Spiderman Butt Kicks
Slow Carioca Slow Carioca
High Knees Lift High Knees Lift
Butt Kicks Butt Kicks
A Skips Warm up/ Mobility A Skips Warm up/ Mobility
B Skips Do Dynamic Warm Up B Skips Do Dynamic Warm Up
Backward Open Door Skip Walking High Knees Backward Open Door Skip Walking High Knees
Leg Swings 2 sets 15s High Knees w/10 yd sprint Leg Swings 2 sets 15s High Knees w/ 10 yd sprint
30 Yard Bounding Carioca to Sprint
Lift 360 Turns x 2 Lift Bear Crawl to Sprint
Backward run for 30 yards Backward run for 30 yards
Conditioning Conditioning
Abs 300 Shuttles x 3 Abs Half Gassers X 12
Chose 4 Abs (35s Rest) 5 Min Rest In Between Chose 6 Abs (40s rest) First 8 / 35 Sec Rest!
3 sets 35s each exercise OL/DL 60 sec. 2 sets 20s each exercise Last 4 / 45 Sec Rest
Band Stretch LB/TE/K/QB 55 sec. Band Stretch OL/DL 19 sec
DB/RB/WR 50 sec. LB/TE/K/QB 17 sec
110's X 8 DB/RB/WR 15 sec
50 Sec. Rest In Between 110's X 8
OL/DL 18 sec 50 Sec. Rest In Between
LB/TE/K/QB 17 sec OL/DL 18 sec
DB/RB/WR 15 sec LB/TE/K/QB 17 sec
Partner Stretch DB/RB/WR 15 sec
Partner Stretch
If you don't have time to do it right, when will you have time to do it over?
- John Wooden
BEAVER FOOTBALL
Monday Thursday Tuesday Friday
Exercise Dynamic Heavy Exercise Dynamic Heavy
12x60% 2.5 Min 10x65% 2.5 Min
10x70% Rest!!! 10x70% Rest!!!
8x70% 8x70%
8x3x51% Chains 86% AMAP
30 Sec. Rest!! 8x2x51% Chains
Alt Inc. DB Bench Floor Press 30 Sec. Rest!!
10x 2.5 Min Rest! 10x Fail @ 8x60% Hang 5x60% Power
10x 10x each set!! 8x65% 6x65%
8x 8x 2.5 Min 6x70% 6x70%
6x Rest!!! 6x70%
UOC Combo Devinche Lap Side Lunges Front Squat
8x8x8x 10x 10x 10x
8x8x8x 10x 8x 8x
8x8x8x 8x 8x 8x
Plate Catch PU Depth Push Up St. Leg DL RDL's
10x 10x w/ Plate 8x Stand on Bench8x Each Leg
10x 10x 8x 8x
10x 10x 8x 6x
Lateral Raise Band Row Bicep 12's Hammer Curls
3x10 10x 4x4x4x 10x
Lat Pulldown 10x 4x4x4x 10x
3x10 10x 4x4x4x 10x
JM Press Skull Crusher Towel Curls St. Head Lift
10x 3x10 10x 10x
10x Dips 10x 10x
8x 3x10 10x 8x
Jammer Ext Calves
St Ball Push Jam Ext 3x10 Sqt Jp bands F/S Lunge 3x8.
Jam Bench 3x8 Quick Feet2x20s Step Ups 3x8 Steps w/ bands
Wall Ball3x10 Sh bnd 3 sets Sh bnd 3 sets Scissor Jmp 3x10
Forearm Rolls 3 setsAb Twist 2 x 10 Quick Feet 2x20s Ab Twist 2 sets
Push Press 3x8 M Ball Twist 3x 15 Lunge 3x8 Cycle Kicks 3x8
Band Combo 3x8 Sman Canoe 3x8 Qk ft 20 sec Scissor Jump 3x8
M Ball Wall 3x10 Seat Punch pass3x8 Band Walks 3x Quick Feet2x20s
Jammer Ext. 3x8 Push press 3x8 Box Jumps 3x8 Squat Jmps 3x10
Push Press 3x8 M Ball Wall 3x10 Dead Lift 3x6 Jam Ext 3x10
Plate Catch 3x8 Lat Push Up 3x8 Power Stepup Sq Jumps 3x8
1H Plate Ct.3x10 WR Bnd Raise Romanian DL Cycle Kicks3x10
Pl Ctch PU 3x8 Forearm Rolls 3x QK ft 5x20sec Sqt Jump 3x6
1 hand plt cat 3x8 Leg Throws 3x10 Qk Feet 5x20 Hip Sled 3x8
Lat Push Up 3x8 Sman Canoe 3x8 Box Jumps 3x8 4 sq. Drill x3
DL DL
WR's WR's
DB's DB's
QB's QB's
RB's RB's
OL OL
Triceps Lower Back/
Hamstrings
3x10 3x10x10x10
LB's LB's
Shoulders Alt. Leg Lifts
Explosive Push
Up Dead Lifts
Upper Back Biceps
16-May Upper Body Lower Body
Bench Press
Heavy Squat
Bench Dynamic
Dynamic
Squat
Variation BenchCleans
Week 3 (May 23- 27)MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
Dynamic Warmup Dynamic Warmup OFF Dynamic Warmup Dynamic Warmup
Forward Lunge Forward Lunge Forward Lunge Forward Lunge
Backward Lunge w/ Twist Backward Lunge w/ Twist Backward Lunge w/ Twist Backward Lunge w/ Twist
Side Shuffle Side Lunge Both Ways Side Shuffle Side Lunge Both Ways
Inchworm High Knees Inchworm High Knees
Spiderman Butt Kicks Spiderman Butt Kicks
Slow Carioca Slow Carioca
High Knees Lift High Knees Lift
Butt Kicks Butt Kicks
A Skips Warm up/ Mobility A Skips Warm up/Mobility
B Skips Do Dynamic Warm Up B Skips Do Dynamic Warm Up
Backward Open Door SkipWalking High Knees Backward Open Door Skip Walking High Knees
Leg Swings 2 sets 15s Carioca to Sprint Leg Swings 2 sets 15s Bear crawl to sprint x 2
Barrel Roll Sprint 30 Yard Bounding
Lift 360 Turns Lift R/L Hand Touch Sprint
Backward run for 30 yards Backward run for 30 yards
Agility Agility/Power
Abs 5 Cone A x 4 ( 2 Each Side) Abs 3 Cone F x 4 (2Each side)
Choose 8 abs (45s Rest) 15 sec. rest In between U Abs and Heavy Plate Abs 15 sec. rest In between
3 sets 15s of each exercise 4 Cone B x 4 ( 2 Each Side) 3 sets of each exercise x 12 3 Cone C x 4 L Test (2 ES)
Band Stretch 15 sec. rest In between Band Stretch 15 sec. rest In between
Pro Killers x 3 sets of 20 sec Each 4 Cone H x 4 (2 ES)
1 min rest in between 15 sec. rest In between
5 Cone Sprint B x 6(3Eachside) 4 Cone A x 4 (2 ES)
15 sec. rest In between 15 sec. rest In between
Z Cone Sprint x 4 (2 Each side) Side Sprint Hops 4x10
9 sec. rest inbetween 15 sec. rest 1 Leg/ 2 Leg
20/40/60/80 sequence x4 20/40/60/80 sequence x4
Partner Stretch Partner Strech
It’s not whether you get knocked down; it’s whether you get back up.
-Vince Lombardi
BEAVER FOOTBALL
Monday Thursday Tuesday Friday
Exercise Dynamic Heavy Exercise Dynamic Heavy
10x65% 2.5 Min 10x70%2.5 Min
10x70% Rest!! 10x70% Rest!!!
8x74% 8x74%
8x3x52% Bands 8x78% 8x78%
30 Sec. Rest!! 87% AMAP 8x2x52% Bands
Stab. Ball Bench Flat DB Bench 30 Sec. Rest!!
10x 2.5 Min Rest!10x Fail @ 5x60% Hang 6x65% Power
10x 8x each set!! 6x65% 6x70%
8x 8x 2.5 Min 6x70% 6x74%
8x 6x Rest!!! 6x74% 4x78%
Shoulder Circuit Stab ball Sh Press SL Band Squat 45 Lunge
8x8x8x 10x 10x 10x
8x8x8x 8x 10x 10x
8x8x8x 8x 10x 10x
Alt MedBall PU Lateral Push Up Sumo DL Romanian DL
10x 10x 10x 10x Each Leg
10x 10x 10x 8x
8x 10x 8x 8x
Lat Pull Down SA Bentover Row Bicep 18s Concent. Curls
3x10 3x10 6x6x6x 10x
Inverted Row Lat Pulldown 6x6x6x 10x
3x10 10x 6x6x6x 10x
Tricep NegativesLeverage Tricep Glute Hams Goodmornings
10x 10x 10x w/ Partner 10x
10x 10x 8x 10x
8x 10x 8x 8x
Pull ups Calves
Jammer Bench
3x8
Push Press 3x10 Step Ups 3x8 Scissor J's 3x10
BGO's 3x8 4 Square Drill
3x15
Depth Jumps
3x10
Quick Feet2x20s
Shoulder Matrix Wall Ball 3x20sec Plyo. Box 3x20 Sec.Sh Band 3x10
Quick Feet 2x20s Decline Abs 7x7x7 Quick Feet 2x20s Forearm Roll 3x
Jammer Bench 3x8Quick Feet 3x20 sec 4 sq. Drill x3 Cone Hops 2x10
Plyo. Box 3x20 Sec.BGO's 3x8 Step Ups 3x8 Quick Feet5x20s
Flt Bench Pass 3x10Plate Throw 3x10 Dead Lift 3x8 Chain Walks 3x H
St. Punch Pass 3x10Push Press 3x10 Squat Jumps 3x10Flat Bn Pass 3x10
Cone Hops 3x10 Quick Feet
3x20sec
Squat Jumps BGO's 3x8
Push Press 3x10 Jammer Bench
3x8
Push Press Wall Sp 3x15
1H Plate Ct.3x10 T Raise 3x10 Quick Feet 2x20s 1H Plate Ct.3x10
Quick Feet 3x20 4 sq. Drill 3x20 Cone Hops 3x10 Plyo Box 3x20sec
Plyo. Quck Feet
3x20sec.
Plyo. Box 3x20 Wall Sp 3x15
BGO's 3x8 4 SQ Drill 3x15 Squat Jump Dot Drill 3x20s
DL DL
WR's WR's
DB's DB's
QB's QB's
RB's RB's
OL OL
Triceps Lower Back/
Hamstrings
3xAMAP 3x10x10x10
LB's LB's
Shoulders Alt. Leg Lifts
Explosive
Push Up Dead Lifts
Upper Back Biceps
23-May Upper Body Lower Body
Bench Press
Heavy Squat
Bench
Dynamic Dynamic
Squat
Variation
Bench Cleans
Week 4 (May 30-June 3)
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAYDynamic Warmup Dynamic Warmup OFF Dynamic Warmup Dynamic Warmup
Forward Lunge Normal Dynamic Warm Up Forward Lunge Normal Dynamic Warm Up
Backward Lunge w/ Twist Lift Backward Lunge w/ Twist Lift
Side Lunge Both Ways Side Lunge Both Ways
Inchworm Warm up/ Mobility Inchworm Warm up/ Mobility
Spiderman Do Dynamic Warm Up Spiderman Do Dynamic Warm Up
Slow Carioca Walking High Knees Slow Carioca Walking High Knees
High Knees High Knees w/10 yd sprint High Knees 30 Yard Bounding x 2
Butt Kicks Carioca to Sprint Butt Kicks 30 Yd Diagonal Bounding x 2
A Skips 360 Turns A Skips Squat Jumps 2x10
B Skips Backward run for 30 yards B Skips Backward run for 30 yards
Open Door Skip Agility Open Door Skip Agility/Power
Leg Swings 2 sets 15s 5 Cone C x 4 ( 2 Each Side) Leg Swings 2 sets 15s 3 Cone A x 4 (2 ES)
15 sec. rest In between 15 sec. rest In between
Lift 4 Cone C x 4 (2 Each Side) Lift 3 Cone B x 4 L Test (2 ES)
15 sec. rest In between 15 sec. rest In between
6 Cone A x 4 ( 2 Each Side) 4 Cone F x 4 (2 ES)
Abs 15 sec. rest In between Abs 15 sec. rest In between
Choose 4 abs (35s rest) 5 Cone D x 5 ( 2 Each Side) Choose 4 abs (35s rest) Bag Drills
4 sets 15s each exercise 15 sec. rest In between 3 sets 25s each exercise 1. Back&Forth x 4
Band Stretch Bag Drills- High Knees, Band Stretch 2. 2 in a hole, 4 in a hole x 4
Zig Zags, Shuffle x 4 ( 2 Each Side) 3. Side shuffle x 4 (2 ES)
9 Sec rest In between 9 sec rest!
300's x 3 Zig Zag Hops x 4
5 Min Rest In Between 15 sec. rest In between
OL/DL 60 sec. Scissor Jumps to Sprint 3x10
LB/TE/K/FB 55 sec. 15 sec. rest In between
DB/RB/WR/QB 50 sec. 10/20/40/100's sequence x4
Partner Stretch Partner Strech
If you don't believe you can win, there is no point in getting out of bed at the end of the
day.
BEAVER FOOTBALL
Monday Thursday Tuesday Friday
Exercise Dynamic Heavy Exercise Dynamic Heavy
10x70% 2.5 Min 10x70% 2.5 Min
8x74% Rest!!! 8x74% Rest!!!
8x78% 8x78%
8x3x54% Chains 6x81% 6x81%
30 Sec. Rest!! 88% AMAP 8x2x54% Chains
SA DB Bench Incline Bench 30 Sec. Rest!!
10x 2.5 Min Rest! 10x 2.5 Min 6x70% Hang 8x70% Power
10x w/ Bands 10x Rest!! 6x74% 6x74%
8x 8x 5x78% 6x78%
4x81% 6x81%
Shoulder Matrix Stand Shldr Press Side Lunges Bulgarian Squat
8x8x Each Arm 10x 10x 10x w/ Band
8x8x 8x 10x 8x Each Leg
8x8x 8x 8x 8x
Plate Catch PU Depth Push Up Step Ups St Leg DeadLift
3x10 10x w/ Band 8x Explosive 8x On a Bench
Sus. Chain PU 8x 8x W/ Weight 8x
3x8 8x 8x 6x
Bent Lat Raise Bentover Row Bicep 1 1/2's Insane 7s
10x 3x10 10x 3 Sets
10x Dips 10x With Partner
8x 3x10 10x
JM Press Skull Crusher Hamstring Curls St Leg DeadLift
10x 3x10 10x on Leg Ext 10x
10x 6 Point PU 8x Machine 10x
8x 3x8 8x 8x
Jammer Ext Calves
Plate Throw 3x10 Jammer Bn 3x10 Band Jumps 2x8 Squat J's 3x10
4 sq drill 3x15 Quick Feet 5x20s Cone Hops 3x10 Ladders 3x
Wall Ball3x20sec Quick Feet 5x20s Sh Band 3x Plyo Box 3x20s
Forearm Roll 3x Bar Catch 3xAMAP Quick Feet 2x20s Decline Abs 7x7x
Forearm Roll 3x BGO's 3x10 Wall Sprints 3x15sDepth Jumps 3x8
Ladders 3x Jammer Bn 3x10 Quick Feet 5x20s Cone Hops 3x8
Plate Throw 3x10 Seat Punch pass3x8 Chain Walks 3x Quick Feet2x20s
Ladders 3x Leg Swings 3x12 Box Jumps 3x8 BGO's 3x10
St Punch
Pass3x10
Quick Feet 3x20sec Band Jumps 3x6 Wall Spt 3x15s
1 Arm Jam 3x8 Jammer Bn 3x10 Push Press 3x6 Sq Jumps 3x8
Jammer Bench3x10 Forearm Rolls3x Depth Jumps 3x8 Scissor J's 3x8
Ladders 3x Band Raise3x10 Quick Feet 5x20s Dot Drill 3x15s
1H Plate Ct. 3x8 Leg Swings 3x12 Quick Feet 5x20s Hip Sled 3x8
Quick feet 20 sec Jammer Bn 3x10 Box Jumps 3x8 4 sq. Drill x3
DL DL
WR's WR's
DB's DB's
QB's QB's
RB's RB's
OL OL
Triceps Lower Back
3x10 3x10x10x10
LB's LB's
Shoulders Alt. Leg Lifts
Explosive Push
Up Dead Lifts
Upper Back Biceps
30-May Upper Body Lower Body
Bench Press
Heavy Squat
Bench
Dynamic Dynamic
Squat
Variation
Bench Cleans
**Week 5 (June 6- June 10)**MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
Dynamic Warmup Dynamic Warmup OFF Dynamic Warmup Dynamic Warmup
Forward Lunge Normal Dynamic Warm Up Forward Lunge Normal Dynamic Warm Up
Backward Lunge w/ Twist Backward Lunge w/ Twist Lift
Side Lunge Both Ways Lift Side Lunge Both Ways
Inchworm Inchworm Warm up/ Mobility
Spiderman Warm up/ Mobility Spiderman Do Dynamic Warm Up
Slow Carioca Do Dynamic Warm Up Slow Carioca Walking High Knees
High Knees Walking High Knees High Knees 30 Yard Bounding x 2
Butt Kicks High Knees w/10 yd sprint Butt Kicks 30 Yd Diagonal Bounding x 2
A Skips Carioca to Sprint A Skips Squat Jumps 2x10
B Skips 360 Turns B Skips Backward run for 30 yards
Open Door Skip Backward run for 30 yards Open Door Skip Power
Leg Swings 2 sets 15s Agility/Power Leg Swings 2 sets 15s Bags ( Rest 9 sec.)
3 Cone D ( 2 Each Side) 1. Lateral 2 Leg Hops x 4
Lift 15 Sec rest in between Lift 2. Gaunlet x 4
4 Cone B ( 2 Each Side) 3. 1 Leg Pops x4
15 Sec rest in between 4. Side Sprint Hops x 4 (1 bag)
Abs QK feet to sprint x 3 (Bunny hops, Carioca) Abs Jumps
Choose 5 Different Abs 20 Sec rest in between Choose 6 Different Abs 1. Knee Tucks 3x10 Touches
2 Sets 25 Sec Each Power Skipping (Rest 9 sec.) 3 Sets 15 Sec. Each 2. Scissor 3x10 Touches
Band Stretch 1. Height x 4 Band Stretch 3. Lateral Bounding 3x10 Touches
2. Distance x 4 Hops
3. Height & Distance x 4 1. Power Hops for Distance x4
Alt Leg Bounding ( rest 9s) 10 Yards. 15 Sec Rest
1. Height x 4 2. Cone Hops ( 2 Leg & 1 Leg)
2. Distance x 4 Front to Back 4x10
3. Height & Distance x 4 Side to Side 4 x10
10/20/40/100's sequence x4 15 sec rest in between
Partner Stretch Partner Strech
Run Beaver Run and
Report Times to
Coach Haug By
Friday!!!!
Build up your weaknesses until they become your strong points.
-Knute Rockne
BEAVER FOOTBALL
Monday Thursday Tuesday Friday
Exercise Dynamic Heavy Exercise Dynamic Heavy
8x74% 2.5 Min 8x70% 2.5 Min
8x78% Rest!!! 8x74% Rest!!!
8x81% 8x78%
8x3x55% Bands 6x84% 6x81%
30 Sec. Rest!! 8x2x55%
Floor Press Alt Inc. DB Bench 30 Sec. Rest!!
8x 2.5 Min 8x 2.5 Min 5x78% Hang 5x74% Power
8x Rest!! 8x Rest!! 5x81% 5x78%
6x 6x 4x84% 5x81%
4x84% 4x84%
Devinche Lap Shoulder Circuit Side Lunges RDL's
3x8 8x8x8x 10x 10x Each Leg
Plate Throw 8x8x8x 10x 8x
3x8 8x8x8x 8x 8x
Lateral Push Up Depth Push Up Power Step Ups St Leg DeadLift
8x 8x w/ Band and 8x w/ DB's 8x Each Leg
8x 8x Plate 8x 8x
8x 6x 8x 6x
Band Row SA Bentover Row Bicep 18s St. Bar Curl
3x10 3x10 6x6x6x 10x
Lat Pulldown Dips 6x6x6x 10x
3x10 3xAMAP 6x6x6x 8x
Skull Crusher JM Press Towel Curls St Ball Head Lift
3x10 10x 10x 10x
6 Point PU 8x 8x 10x
3x10 8x 8x 8x
Pull ups Calves
St Ball Push Jam Ext 3x10 Sqt Jp bands 3x8 F/S Lunge 3x8.
Jam Bench 3x8 Quick Feet2x20s Step Ups 3x8 Steps w/ bands
Wall Ball3x10 Sh bnd 3 sets Sh bnd 3 sets Scissor Jmp 3x10
Forearm Rolls 3 sets Ab Twist 2 x 10 Quick Feet 2x20s Ab Twist 2 sets
Push Press 3x8 M Ball Twist 3x 15 Lunge 3x8 Cycle Kicks 3x8
Band Combo 3x8 Sman Canoe 3x8 Qk ft 20 sec Scissor Jump 3x8
M Ball Wall 3x10 Seat Punch pass3x8 Band Walks 3x Quick Feet2x20s
Jammer Ext. 3x8 Push press 3x8 Box Jumps 3x8 Squat Jmps 3x10
Push Press 3x8 M Ball Wall 3x10 Dead Lift 3x6 Jam Ext 3x10
Plate Catch 3x8 Lat Push Up 3x8 Power Stepup
3x6
Sq Jumps 3x8
1H Plate Ct.3x10 WR Bnd Raise 3x10 Romanian DL 3x8 Cycle Kicks3x10
Pl Ctch PU 3x8 Forearm Rolls 3x QK ft 5x20sec Sqt Jump 3x6
1 hand plt cat 3x8 Leg Throws 3x10 Qk Feet 5x20 sec Hip Sled 3x8
Lat Push Up 3x8 Sman Canoe 3x8 Box Jumps 3x8 4 sq. Drill x3
DL DL
WR's WR's
DB's DB's
QB's QB's
RB's RB's
OL OL
Triceps Lower Back
3x10 3x10x10x10
LB's LB's
Shoulders Alt. Leg Lifts
Explosive Push
Up Dead Lifts
Upper Back Biceps
6-Jun Upper Body Lower Body
Bench Press
Heavy Squat
Bench
Dynamic Dynamic
Squat
Variation
Bench Cleans
WEEK 6 (June 13-June 17)MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
Dynamic Warmup Dynamic Warmup OFF Dynamic Warmup Dynamic Warmup
Forward Lunge Normal Dynamic Warm Up Forward Lunge Normal Dynamic Warm Up
Backward Lunge w/ Twist Backward Lunge w/ Twist Lift
Side Lunge Both Ways Lift Side Lunge Both Ways
Inchworm Inchworm Warm up/ Mobility
Spiderman Warm up/ Mobility Spiderman Do Dynamic Warm Up
Slow Carioca Do Dynamic Warm Up Slow Carioca Walking High Knees
High Knees Walking High Knees High Knees Bear crawl to sprint x 2
Butt Kicks High Knees w/10 yd sprint Butt Kicks 30 Yard Bounding
A Skips Carioca to Sprint A Skips R/L Hand Touch Sprint
B Skips 360 Turns B Skips Wall Sprint 2x30sec
Open Door Skip Backward run for 30 yards Open Door Skip Power
Leg Swings 2 sets 15s Agility/Power Leg Swings 2 sets 15s Bags ( Rest 9 sec.)
3 Cone H ( 2 Each Side) 1. Lateral 2 Leg Hops x 4
Lift 15 Sec rest in between Lift 2. Gaunlet x 4
4 Cone H ( 2 Each Side) 3. 1 Leg Pops x4
15 Sec rest in between 4. Side Sprint Hops x 4 (1 bag)
Abs 5 Cone C ( 2 Each Side) Abs Jumps (15s Rest)
Choose 5 Different Abs 15 Sec rest in between Choose 6 Different Abs 1. Knee Tucks 3x10 Touches
2 Sets 25 Sec Each Power Skipping (Rest 9 sec.) 3 Sets 15 Sec. Each 2. Scissor 3x10 Touches
Band Stretch 1. Height x 4 Band Stretch 3. Lateral Bounding 3x10 Touches
2. Distance x 4 Hops
3. Height & Distance x 4 1. Power Hops for Distance x4
Cones (9 sec Rest) 10 Yards. 15 Sec Rest
1. Cone Hops F/B L/R 2. Cone Hops ( 2 Leg & 1 Leg)
6x10 (3 Each Side) Star Cone x 4 2 Legs sprint 10
2. Z Cone Hops x6 Star Cone x 4 1 Leg sprint 10
10/20/40/100's sequence x6 15 sec rest in between
Partner Stretch Partner Strech
If you can believe it, the mind can achieve it.
-Ronnie Lott
**BEAVER FOOTBALL**
Monday Thursday Tuesday Friday
Exercise Dynamic Heavy Exercise Dynamic Heavy
8x78% 2.5 Min 8x78% 2.5 Min
8x81% Rest!!! 8x81% Rest!!!
6x84% 6x84%
8x3x56% Chains 6x87% 6x84%
30 Sec. Rest!! 8x2x56% Chains
Floor Press Incline CG Bench 30 Sec. Rest!!
8x 2.5 Min Rest! 8x 2.5 Min 5x78% Hang 5x79% Power
8x Fail at Each Set 8x Rest!! 5x81% 5x79%
8x 8x 4x84% 4x82%
4x84% 4x82%
Thumbs Circuit Stand Shldr Press 45 Lunge RDL's
8x8x 3x8 10x 10x Each Leg
8x8x Power Shrugs 10x 8x
8x8x 3x8 8x 8x
Plate Catch PU Depth Push Up SL Band Squat St Leg DeadLift
10x 10x w/ Band 8x 8x Each Leg
8x 8x 8x 8x
8x 8x 8x 6x
Man. Rear Delt Bentover Row Bicep 1 1/2's Hammer Curls
10x w/ Partner 10x w/ Bar 10x 10x
10x 8x 8x 10x
8x 8x 8x 8x
Tricep Negatives Leverage Tricep Goodmornings Partner Glute
3x8 10x 10x 8x
Dips 8x 8x 8x
3x8 8x 8x 6x
Jammer Ext Calves
Jammer Bench Push Press 3x10 Step Ups 3x8 Scissor J's 3x10
BGO's 3x8 4 Square Drill
3x15
Depth Jumps
3x10
Quick Feet2x20s
Shoulder Matrix Wall Ball 3x20sec Plyo. Box 3x20 Sec. Sh Band 3x10
Quick Feet 2x20s Decline Abs 7x7x7 Quick Feet 2x20s Forearm Roll 3x
Jammer Bench 3x8Quick Feet 3x20 sec 4 sq. Drill x3 Cone Hops 2x10
Plyo. Box 3x20 Sec.BGO's 3x8 Step Ups 3x8 Quick Feet5x20s
Flt Bench Pass 3x10 Plate Throw 3x10 Dead Lift 3x8 Chain Walks 3x H
St. Punch Pass 3x10 Push Press 3x10 Squat Jumps 3x10 Flat Bn Pass 3x10
Cone Hops 3x10 Quick Feet 3x20sec Squat Jumps BGO's 3x8
Push Press 3x10 Jammer Bench 3x8 Push Press 3x10 Wall Sp 3x15
1H Plate Ct.3x10 T Raise 3x10 Quick Feet 2x20s 1H Plate Ct.3x10
Quick Feet 3x20
sec4 sq. Drill 3x20 sec. Cone Hops 3x10 Plyo Box 3x20sec
Plyo.
Box3x20Sec.
Quck Feet 3x20sec. Plyo. Box 3x20
Sec.
Wall Sp 3x15
BGO's 3x8 4 SQ Drill 3x15 Squat Jump 3x10 Dot Drill 3x20s
DL DL
WR's WR's
DB's DB's
QB's QB's
RB's RB's
OL OL
Triceps Lower Back
3x8 3x10x10x10
LB's LB's
Shoulders Alt. Leg Lifts
Explosive Push
Up Dead Lifts
Upper Back Biceps
13-Jun Upper Body Lower Body
Bench Press
Heavy Squat
Bench
Dynamic Dynamic
Squat
Variation
Bench Cleans
Report Max's to Coach Haug [email protected]
**Week 7 (June 20- June 24)**
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAYDynamic Warmup Dynamic Warmup OFF Dynamic Warmup Dynamic Warmup
Forward Lunge Forward Lunge Forward Lunge Forward Lunge
Backward Lunge w/ Twist Backward Lunge w/ Twist Backward Lunge w/ Twist Backward Lunge w/ Twist
Side Lunge Both Ways Side Lunge Both Ways Side Lunge Both Ways Side Lunge Both Ways
Inchworm High Knees Inchworm High Knees
Spiderman Butt Kicks Spiderman Butt Kicks
Slow Carioca Slow Carioca
High Knees Lift High Knees Lift
Butt Kicks Butt Kicks
A Skips Warm up/ Mobility A Skips Warm up/Mobility
B Skips Do Dynamic Warm Up B Skips Do Dynamic Warm Up
Backward Open Door Skip Walking High Knees Backward Open Door Skip Walking High Knees
Leg Swings 2 sets 15s High Knees w/10 yd sprint Leg Swings 2 sets 15s Knee Tuck to Sprint 10x
30 Yard Bounding 30 Yard Bounding
Lift 360 Turns Lift 360 Turns
Backward run for 30 yards Backward run for 30 yards
Conditioning Conditioning
Abs 300 Shuttles x 5 Abs Half Gassers X 12
Chose 5 Abs (35s rest) 5 Min Rest In Between Chose 6 Abs (35s rest) First 8. 35 Sec Rest!
3 sets at 25s each exercise OL/DL 60 sec. 3 sets at 20s each exercise Last 4 45 Sec Rest
Band Stretch LB/TE/K/FB 55 sec. Band Stretch OL/DL 19 sec
DB/RB/WR/QB 50 sec. LB/TE/K/FB 17 sec
110's X 9 DB/RB/WR/QB 15 sec
55 Sec. Rest In Between 110's X 9
OL/DL 18 sec 55 Sec. Rest In Between
LB/TE/K/FB 17 sec OL/DL 18 sec
DB/RB/WR/QB15 sec LB/TE/K/FB 17 sec
Partner Strech DB/RB/WR/QB 15 sec
Partner Strech
Run Beaver Run and
Report Times to Coach
Haug By Friday!!!!
We are what we repeatedly do. Excellence, therefore, is not an act but a habit.
-Aristotle
***BEAVER FOOTBALL***
Monday Thursday Tuesday Friday
Exercise Dynamic Heavy Exercise Dynamic Heavy
8x78% 2.5 Min 8x78% 2.5 Min
8x81% Rest!!! 8x81% Rest!!!
6x84% 6x84%
8x3x50% Bands 6x87% 6x84%
30 Sec. Rest!! 8x2x50% Bands
Stab Ball Bench Close Grp Bench 30 Sec. Rest!!
10x 2.5 Min Rest! 10x 2.5 Min No Clean 5x78% Power
10x w/ Bands 10x Rest!! 4x81%
8x 8x 4x84%
4x84%
Shoulder Matrix Plate Throw Front Squat Step Ups
8x8x8x 3x10 10x 10x Each Leg
8x8x8x UOC Combo 10x 8x
8x8x8x 3x8x8x8 8x 8x
Alt Med Ball PU Plate Catch PU SL Band Squat Deadlift
10x 10x w/ Band 8x 8x Each Leg
8x 8x 8x 8x
8x 8x 8x 6x
Bentover Lat Raise Bentover Row Bicep 12's Concent. Curls
10x 10x 4x4x4x 10x
10x 8x 4x4x4x 10x
8x 8x 4x4x4x 8x
JM Press Pullover Staball HeadLift Partner Glute
3x10 3x10 10x Hold 3 Sec! 8x
Dips Tricep Negatives 10x 8x
3xAMAP 3x8 10x 6x
Jammer Ext Abduction
St Ball Push Jam Ext 3x10 Sqt Jp bands 3x8 F/S Lunge 3x8.
Jam Bench 3x8 Quick Feet2x20s Step Ups 3x8 Steps w/ bands
Wall Ball3x10 Sh bnd 3 sets Sh bnd 3 sets Scissor Jmp 3x10
Forearm Rolls 3 sets Ab Twist 2 x 10 Quick Feet 2x20s Ab Twist 2 sets
Push Press 3x8 M Ball Twist 3x 15 Lunge 3x8 Cycle Kicks 3x8
Band Combo 3x8 Sman Canoe 3x8 Qk ft 20 sec Scissor Jump 3x8
M Ball Wall 3x10 Seat Punch pass3x8 Band Walks 3x Quick Feet2x20s
Jammer Ext. 3x8 Push press 3x8 Box Jumps 3x8 Squat Jmps 3x10
Push Press 3x8 M Ball Wall 3x10 Dead Lift 3x6 Jam Ext 3x10
Plate Catch 3x8 Lat Push Up 3x8 Power Stepup Sq Jumps 3x8
1H Plate Ct.3x10 WR Bnd Raise 3x10 Romanian DL 3x8 Cycle Kicks3x10
Pl Ctch PU 3x8 Forearm Rolls 3x QK ft 5x20sec Sqt Jump 3x6
1 hand plt cat 3x8 Leg Throws 3x10 Qk Feet 5x20 sec Hip Sled 3x8
Lat Push Up 3x8 Sman Canoe 3x8 Box Jumps 3x8 4 sq. Drill x3
DL DL
WR's WR's
DB's DB's
QB's QB's
RB's RB's
OL OL
Triceps Lower Back
3x10 3x10 w/ Mini Band
LB's LB's
Shoulders Alt. Leg Lifts
Explosive Push
Up Dead Lifts
Upper Back Biceps
20-Jun Upper Body Lower Body
Bench Press
Heavy Squat
Bench
Dynamic Dynamic
Squat
Variation
Bench Cleans
USE NEW %'s
Week 8 (June 27- July 1)
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAYDynamic Warmup Dynamic Warmup OFF Dynamic Warmup Dynamic Warmup
Forward Lunge Forward Lunge Forward Lunge Forward Lunge
Backward Lunge w/ Twist Backward Lunge w/ Twist Backward Lunge w/ Twist Backward Lunge w/ Twist
Side Lunge Both Ways Side Lunge Both Ways Side Lunge Both Ways Side Lunge Both Ways
Inchworm High Knees Inchworm High Knees
Spiderman Butt Kicks Spiderman Butt Kicks
Slow Carioca Slow Carioca
High Knees Lift High Knees Lift
Butt Kicks Butt Kicks
A Skips Warm up/ Mobility A Skips Warm up/ Mobility
B Skips Do Dynamic Warm Up B Skips Do Dynamic Warm Up
Backward Open Door Skip Walking High Knees Backward Open Door Skip Walking High Knees
Leg Swings 2 sets 15s High Knees w/10 yd sprint Leg Swings 2 sets 15s High Knees w/ 10 yd sprint
30 Yard Bounding Carioca to Sprint
Lift 360 Turns x 2 Lift Bear Crawl to Sprint
Backward run for 30 yards Wall Sprints 2x30 sec.
Agility/Conditioning Agility/Conditioning
Abs Sprint Workout Abs Agility
Chose 4 Abs (35s Rest) 80/60/40’s x 4 Chose 6 Abs (40s rest) 1. 40 Yard Shuttle x 4
3 sets 35s each exercise Rest times in Program 2 sets 20s each exercise 21 second rest.
Band Stretch 20/40/60/80’s Band Stretch 2. 3 cone C x4 (2 ES)
Rest times in Program 15 sec. Rest
Agility 3. 4 Cone A x4 (2ES)
1. Zig Zag Quick Feet 15 Sec. Rest
2. Z Pattern Run 4. Pro Agility x6 (3 ES)
3. Squrim 9 sec. Rest
15 sec Rest in between 10/20/40/100's sequence x6
Pro Killers x3 1 min Rest in between Rest in the program
Partner Stretch Partner Stretch
Our greatest glory is not in never falling but in rising every time we fall.
Confucius
BEAVER FOOTBALL
Monday Thursday Tuesday Friday
Exercise Dynamic Heavy Exercise Dynamic Heavy
8x78% 2.5 Min 8x78% 2.5 Min
8x81% Rest!!! 8x81% Rest!!!
6x84% 6x84%
8x3x51% Chains 6x87% 5x87%
30 Sec. Rest!! AMAP 92% 8x2x51% Chains
Alt DB Bench Floor Press Bench 30 Sec. Rest!!
8x 2.5 Min Rest! 10x 2.5 Min 5x78% Hang 5x78% Power
8x w/ Bands 10x Rest!! 4x81% 4x81%
8x 8x 4x84% 4x84%
3x87% 3x87%
Shoulder Circuit UOC Combo Romanian DL Front Squat
8x8x8x 8x8x8x 8x 3x8
8x8x8x 8x8x8x 8x Split V Band
8x8x8x 8x8x8x 8x 3x8
Lateral Push Up Depth Push Up SL Band Squat Sumo DL
10x 10x w/ Band 8x Each Leg 8x
8x 8x & Plate 8x 8x
8x 8x 8x 6x
Inverted Row Band Row Bicep 18's Insane 7's
3x10 10x 6x6x6x W/ Partner
SA Bentover Row 8x 6x6x6x 3 Sets
3x8 8x 6x6x6x
Leverage Negatives Good Mornings Towel Curls
10x 10x 10x 10x
10x 8x 10x 10x
8x 8x 10x 10x
Jammer Ext Calves
Jammer Bench Push Press 3x10 Step Ups 3x8 Scissor J's 3x10
BGO's 3x8 4 Square Drill
3x15
Depth Jumps
3x10
Quick Feet2x20s
Shoulder Matrix Wall Ball 3x20sec Plyo. Box 3x20 Sec. Sh Band 3x10
Quick Feet 2x20s Decline Abs 7x7x7 Quick Feet 2x20s Forearm Roll 3x
Jammer Bench 3x8Quick Feet 3x20 sec 4 sq. Drill x3 Cone Hops 2x10
Plyo. Box 3x20 Sec.BGO's 3x8 Step Ups 3x8 Quick Feet5x20s
Flt Bench Pass 3x10 Plate Throw 3x10 Dead Lift 3x8 Chain Walks 3x H
St. Punch Pass 3x10 Push Press 3x10 Squat Jumps 3x10 Flat Bn Pass 3x10
Cone Hops 3x10 Quick Feet 3x20sec Squat Jumps
3x10
BGO's 3x8
Push Press 3x10 Jammer Bench 3x8 Push Press 3x10 Wall Sp 3x15
1H Plate Ct.3x10 T Raise 3x10 Quick Feet 2x20s 1H Plate Ct.3x10
Quick Feet 3x20
sec4 sq. Drill 3x20 sec. Cone Hops 3x10 Plyo Box 3x20sec
Plyo.
Box3x20Sec.
Quck Feet 3x20sec. Plyo. Box 3x20
Sec.
Wall Sp 3x15
BGO's 3x8 4 SQ Drill 3x15 Squat Jump 3x10 Dot Drill 3x20s
DL DL
WR's WR's
DB's DB's
QB's QB's
RB's RB's
OL OL
Triceps Lower Back
3x10 3x10x10x10
LB's LB's
Shoulders Alt. Leg Lifts
Explosive Push
Up Dead Lifts
Upper Back Biceps
27-Jun Upper Body Lower Body
Bench Press
Heavy Squat
Bench
Dynamic Dynamic
Squat
Variation
Bench Cleans
**Week 9 (July 4-July 8)**
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAYDynamic Warmup Dynamic Warmup OFF Dynamic Warmup Dynamic Warmup
Forward Lunge Forward Lunge Forward Lunge Forward Lunge
Backward Lunge w/ Twist Backward Lunge w/ Twist Backward Lunge w/ Twist Backward Lunge w/ Twist
Side Lunge Both Ways Side Lunge Both Ways Side Lunge Both Ways Side Lunge Both Ways
Inchworm High Knees Inchworm High Knees
Spiderman Butt Kicks Spiderman Butt Kicks
Slow Carioca Slow Carioca
High Knees Lift High Knees Lift
Butt Kicks Butt Kicks
A Skips Warm up/ Mobility A Skips Warm up/Mobility
B Skips Do Dynamic Warm Up B Skips Do Dynamic Warm Up
Backward Open Door SkipWalking High Knees Backward Open Door Skip Walking High Knees
Leg Swings 2 sets 15s Carioca to Sprint Leg Swings 2 sets 15s Bear crawl to sprint x 2
Barrel Roll Sprint 30 Yard Bounding
Lift 360 Turns Lift R/L Hand Touch Sprint
Backward run for 30 yards Backward run for 30 yards
Agility Agility/Power
Abs 5 Cone A x 4 ( 2 Each Side) Abs 3 Cone F x 4 (2Each side)
Choose 8 abs (45s Rest) 15 sec. rest In between U Abs and Heavy Plate Abs 15 sec. rest In between
3 sets 15s of each exercise 4 Cone B x 4 ( 2 Each Side) 3 sets of each exercise x 12 3 Cone C x 4 L Test (2 ES)
Band Stretch 15 sec. rest In between Band Stretch 15 sec. rest In between
6 Cone C x 6 (2 Each Side) 4 Cone H x 4 (2 ES)
15 sec. rest In between 15 sec. rest In between
5 Cone Sprint B x 6(3ES) 4 Cone A x 4 (2 ES)
15 sec. rest In between 15 sec. rest In between
Z Cone Sprint x 4 (2 ES) Side Sprint Hops 4x10
9 sec. rest inbetween 15 sec. rest 1 Leg/ 2 Leg
20/40/60/80 sequence x6 20/40/60/80 sequence x6
Partner Stretch Partner Strech
Run Beaver Run and
Report Times to Coach
Haug By Friday!!!!
''Don't quit. Suffer now and live the rest of your life as a champion.''
Mahummad Ali
BEAVER FOOTBALL
Monday Thursday Tuesday Friday
Exercise Dynamic Heavy Exercise Dynamic Heavy
8x81% 2.5 Min 6x81% 2.5 Min
8x84% Rest!! 6x84% Rest!!!
6x87% 5x87%
8x3x53% Bands 4x87% 5x87%
30 Sec. Rest!! 8x2x53% Bands
Stabball DB Press Pin Press 30 Sec. Rest!!
8x 2.5 Min Rest! 8x 2.5 Min 5x81% Hang 5x81% Power
8x 6x Rest!! 4x84% 4x84%
8x 6x HEAVY!! 4x84% 4x84%
4x87% 4x87%
Devinche Lap St Shoulder Press Lunge Bulgarian Squat
3x8 10x Bar 10x Explosive 10x Each Leg
Power Shrugs 8x 10x 8x w/ Band
3x8 8x 8x 8x
Plate Catch PU Alt Med Ball PU SL Band Squat Deadlift
10x 10x 8x Each Leg 8x
8x 8x 8x 8x
8x 8x 8x 6x
Man. Rear Delt SA Bentover Row Bicep 1 1/2's Strip Curls
3x10 3x10 10x 10x
Lat Pulldown Inverted Row 10x 10x
3x8 3x8 10x 8x
JM Press Skull crusher Staball Headlift Partner Glute
10x 3x10 10x Hold 3 Sec!! 8x
10x Pullover 10x 8x
8x 3x8 10x 6x
Jammer Ext Calves
St Ball Push Jam Ext 3x10 Sqt Jp bands 3x8 F/S Lunge 3x8.
Jam Bench 3x8 Quick Feet2x20s Step Ups 3x8 Steps w/ bands
Wall Ball3x10 Sh bnd 3 sets Sh bnd 3 sets Scissor Jmp 3x10
Forearm Rolls 3 sets Ab Twist 2 x 10 Quick Feet 2x20s Ab Twist 2 sets
Push Press 3x8 M Ball Twist 3x 15 Lunge 3x8 Cycle Kicks 3x8
Band Combo 3x8 Sman Canoe 3x8 Qk ft 20 sec Scissor Jump 3x8
M Ball Wall 3x10 Seat Punch pass3x8 Band Walks 3x Quick Feet2x20s
Jammer Ext. 3x8 Push press 3x8 Box Jumps 3x8 Squat Jmps 3x10
Push Press 3x8 M Ball Wall 3x10 Dead Lift 3x6 Jam Ext 3x10
Plate Catch 3x8 Lat Push Up 3x8 Power Stepup
3x6
Sq Jumps 3x8
1H Plate Ct.3x10 WR Bnd Raise 3x10 Romanian DL 3x8 Cycle Kicks3x10
Pl Ctch PU 3x8 Forearm Rolls 3x QK ft 5x20sec Sqt Jump 3x6
1 hand plt cat 3x8 Leg Throws 3x10 Qk Feet 5x20 sec Hip Sled 3x8
Lat Push Up 3x8 Sman Canoe 3x8 Box Jumps 3x8 4 sq. Drill x3
DL DL
WR's WR's
DB's DB's
QB's QB's
RB's RB's
OL OL
Triceps Lower Back
3x10 3x10x10x10
LB's LB's
Shoulders Alt. Leg Lifts
Explosive Push
Up Dead Lifts
Upper Back Biceps
4-Jul Upper Body Lower Body
Bench Press
Heavy Squat
Bench
Dynamic Dynamic
Squat
Variation
Bench Cleans
Week 10 (July 11- July 15)
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAYDynamic Warmup Dynamic Warmup OFF Dynamic Warmup Dynamic Warmup
Forward Lunge Normal Dynamic Warm Up Forward Lunge Normal Dynamic Warm Up
Backward Lunge w/ Twist Lift Backward Lunge w/ Twist Lift
Side Lunge Both Ways Side Lunge Both Ways
Inchworm Warm up/ Mobility Inchworm Warm up/ Mobility
Spiderman Do Dynamic Warm Up Spiderman Do Dynamic Warm Up
Slow Carioca Walking High Knees Slow Carioca Walking High Knees
High Knees High Knees w/10 yd sprint High Knees 30 Yard Bounding x 2
Butt Kicks Carioca to Sprint Butt Kicks 30 Yd Diagonal Bounding x 2
A Skips 360 Turns A Skips Squat Jumps 2x10
B Skips Backward run for 30 yards B Skips Backward run for 30 yards
Open Door Skip Agility Open Door Skip Agility/Power
Leg Swings 2 sets 15s 5 Cone C x 4 ( 2 Each Side) Leg Swings 2 sets 15s 3 Cone A x 4 (2 ES)
15 sec. rest In between 15 sec. rest In between
Lift 4 Cone C x 4 (2 Each Side) Lift 3 Cone B x 4 L Test (2 ES)
15 sec. rest In between 15 sec. rest In between
6 Cone A x 4 ( 2 Each Side) 4 Cone F x 4 (2 ES)
Abs 15 sec. rest In between Abs 15 sec. rest In between
Choose 4 abs (35s rest) 5 Cone D x 5 ( 2 Each Side) Choose 4 abs (35s rest) Bag Drills
4 sets 15s each exercise 15 sec. rest In between 3 sets 25s each exercise 1. Back&Forth x 4
Band Stretch Bag Drills- High Knees, Band Stretch 2. 2 in a hole, 4 in a hole x 4
Zig Zags, Shuffle x 4 ( 2 Each Side) 3. Side shuffle x 4 (2 ES)
9 Sec rest In between 9 sec rest!
300's x 3 Zig Zag Hops x 4
5 Min Rest In Between 15 sec. rest In between
OL/DL 60 sec. Scissor Jumps to Sprint 3x10
LB/TE/K/FB 55 sec. 15 sec. rest In between
DB/RB/WR/QB 50 sec. 10/20/40/100's sequence x4
Partner Stretch Partner Strech
There’s only one way to succeed in anything, and that is to give it everything.
-Vince Lombardi
BEAVER FOOTBALL
Monday Thursday Tuesday Friday
Exercise Dynamic Heavy Exercise Dynamic Heavy
6x84% 2.5 Min 6x84% 2.5 Min
6X87% Rest!!! 6x87% Rest!!!
4x90% 4x90%
8x3x53% Chains 4x90% 4x90%
30 Sec. Rest!! 8x2x53% Chains
Incline DB Bench Floor Press 30 Sec. Rest!!
8x 2.5 Min Rest! 8x 2.5 Min 5x84% Hang 5x84% Power
8x w/ Bands 8x Rest!! 4x87% 4x87%
8x 8x w/ BAR 4x87% 4x87%
3x90% 3x90%
Shoulder Matrix Stball DB Press Step Ups RDL's
8x 10x 8x Explosive 8x Each Leg
8x 8x 8x Each Leg 8x
8x 8x 8x 8x
Fish Push Up Depth Push Up SL Band Squat Sumo DL
10x 10x w/ Band & 8x Each Leg 8x
8x 8x Plate 8x 8x
8x 8x 8x 6x
Cable Row Inverted Row Bicep 18's EZ Bar Curl
3x8 3x10 6x6x6x 10x
Bentover Lat RaisePullover 6x6x6x 10x
3x8 3x8 6x6x6x 8x
JM Press Skull crusher Good Morning St Leg DL
3x10 10x 10x Hold 3 Sec!! 3x8
6 Point PU 8x 10x Towel Curls
3x8 8x 10x 3x10
Pull ups Calves
Jammer Bench Push Press 3x10 Step Ups 3x8 Scissor J's 3x10
BGO's 3x8 4 Square Drill
3x15
Depth Jumps
3x10
Quick Feet2x20s
Shoulder Matrix Wall Ball 3x20sec Plyo. Box 3x20 Sec. Sh Band 3x10
Quick Feet 2x20s Decline Abs 7x7x7 Quick Feet 2x20s Forearm Roll 3x
Jammer Bench 3x8Quick Feet 3x20 sec 4 sq. Drill x3 Cone Hops 2x10
Plyo. Box 3x20 Sec.BGO's 3x8 Step Ups 3x8 Quick Feet5x20s
Flt Bench Pass 3x10 Plate Throw 3x10 Dead Lift 3x8 Chain Walks 3x H
St. Punch Pass 3x10 Push Press 3x10 Squat Jumps 3x10 Flat Bn Pass 3x10
Cone Hops 3x10 Quick Feet 3x20sec Squat Jumps
3x10
BGO's 3x8
Push Press 3x10 Jammer Bench 3x8 Push Press 3x10 Wall Sp 3x15
1H Plate Ct.3x10 T Raise 3x10 Quick Feet 2x20s 1H Plate Ct.3x10
Quick Feet 3x20
sec
4 sq. Drill 3x20 sec. Cone Hops 3x10 Plyo Box 3x20sec
Plyo. Quck Feet 3x20sec. Plyo. Box 3x20 Wall Sp 3x15
BGO's 3x8 4 SQ Drill 3x15 Squat Jump 3x10 Dot Drill 3x20s
DL DL
WR's WR's
DB's DB's
QB's QB's
RB's RB's
OL OL
Triceps Lower Back
3xAMAP 3x10x10x10
LB's LB's
Shoulders Alt. Leg Lifts
Explosive Push
Up Dead Lifts
Upper Back Biceps
11-Jul Upper Body Lower Body
Bench Press
Heavy Squat
Bench
Dynamic Dynamic
Squat
Variation
Bench Cleans
Week 11 ( July 18- July 22)
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAYDynamic Warmup Dynamic Warmup OFF Dynamic Warmup Dynamic Warmup
Forward Lunge Normal Dynamic Warm Up Forward Lunge Normal Dynamic Warm Up
Backward Lunge w/ Twist Backward Lunge w/ Twist Lift
Side Lunge Both Ways Lift Side Lunge Both Ways
Inchworm Inchworm Warm up/ Mobility
Spiderman Warm up/ Mobility Spiderman Do Dynamic Warm Up
Slow Carioca Do Dynamic Warm Up Slow Carioca Walking High Knees
High Knees Walking High Knees High Knees 30 Yard Bounding x 2
Butt Kicks High Knees w/10 yd sprint Butt Kicks 30 Yd Diagonal Bounding x 2
A Skips Carioca to Sprint A Skips Squat Jumps 2x10
B Skips 360 Turns B Skips Backward run for 30 yards
Open Door Skip Backward run for 30 yards Open Door Skip Power
Leg Swings 2 sets 15s Agility/Power Leg Swings 2 sets 15s Bags ( Rest 9 sec.)
3 Cone D ( 2 Each Side) 1. Lateral 2 Leg Hops x 4
Lift 15 Sec rest in between Lift 2. Gaunlet x 4
4 Cone B ( 2 Each Side) 3. 1 Leg Pops x4
15 Sec rest in between 4. Side Sprint Hops x 4 (1 bag)
Abs 5 Cone A ( 2 Each Side) Abs Jumps
Choose 5 Different Abs 15 Sec rest in between Choose 6 Different Abs 1. Knee Tucks 3x10 Touches
2 Sets 25 Sec Each Power Skipping (Rest 9 sec.) 3 Sets 15 Sec. Each 2. Scissor 3x10 Touches
Band Stretch 1. Height x 4 Band Stretch 3. Lateral Bounding 3x10 Touches
2. Distance x 4 Hops
3. Height & Distance x 4 1. Power Hops for Distance x4
Alt Leg Bounding ( rest 9s) 10 Yards. 15 Sec Rest
1. Height x 4 2. Cone Hops ( 2 Leg & 1 Leg)
2. Distance x 4 Front to Back 4x10
3. Height & Distance x 4 Side to Side 4 x10
10/20/40/100's sequence x4 15 sec rest in between
Partner Stretch Partner Strech
"Most just look up at the stars, a champion climbs up a mountain and grabs one."-
HJB
BEAVER FOOTBALL
Monday Thursday Tuesday Friday
Exercise Dynamic Heavy Exercise Dynamic Heavy
6x84% 2.5 Min 6x84% 2.5 Min
6X87% Rest!!! 6x87% Rest!!!
4x90% 4x90%
8x3x54% Bands 3x91% 3x91%
30 Sec. Rest!! 8x2x54% Bands
CG Bench Alt DB Bench 30 Sec. Rest!!
8x 2.5 Min Rest! 8x 2.5 Min 5x81% Hang 5x81% Power
8x 8x Rest!! 4x84% 4x84%
8x 6x 4x84% 4x84%
4x87% 4x87%
Band T Raise UOC Combo Romanian DL 45 Lunge
8x 10x Bar 8x 3x10
8x 8x 8x Split V Band
8x 8x 8x 3x8
Plate Catch PU Depth Push up SL Band Squat Deadlift
10x 10x w/ bands 8x Each Leg 8x
8x 8x 8x 8x
8x 8x 8x 6x
Bent Lat Raise Inverted Row Bicep 1 1/2's Hammer Curls
10x 3x10 8x 10x
10x Man Rear Delt 8x 10x
8x 3x8 8x 8x
Leverage Skull Crusher Goodmornings Partner Glute
10x 10x 10x Hold 3 Sec!! 8x
Dips 8x 10x 8x
3xAMAP 8x 10x 6x
Lat Pulldown Abduction
St Ball Push
up3x8
Jam Ext 3x10 Sqt Jp bands
3x8
F/S Lunge 3x8.
Jam Bench 3x8 Quick Feet2x20s Step Ups 3x8 Steps w/ bands
Wall Ball3x10 Sh bnd 3 sets Sh bnd 3 sets Scissor Jmp 3x10
Forearm Rolls 3 sets Ab Twist 2 x 10 Quick Feet 2x20s Ab Twist 2 sets
Push Press 3x8 M Ball Twist 3x 15 Lunge 3x8 Cycle Kicks 3x8
Band Combo 3x8 Sman Canoe 3x8 Qk ft 20 sec Scissor Jump 3x8
M Ball Wall 3x10 Seat Punch pass3x8 Band Walks 3x Quick Feet2x20s
Jammer Ext. 3x8 Push press 3x8 Box Jumps 3x8 Squat Jmps 3x10
Push Press 3x8 M Ball Wall 3x10 Dead Lift 3x6 Jam Ext 3x10
Plate Catch 3x8 Lat Push Up 3x8 Power Stepup
3x6
Sq Jumps 3x8
1H Plate Ct.3x10 WR Bnd Raise 3x10 Romanian DL 3x8 Cycle Kicks3x10
Pl Ctch PU 3x8 Forearm Rolls 3x QK ft 5x20sec Sqt Jump 3x6
1 hand plt cat 3x8 Leg Throws 3x10 Qk Feet 5x20
sec
Hip Sled 3x8
Lat Push Up 3x8 Sman Canoe 3x8 Box Jumps 3x8 4 sq. Drill x3
DL DL
WR's WR's
DB's DB's
QB's QB's
RB's RB's
OL OL
Triceps Lower Back
3x10 3x10 w/ Mini Band
LB's LB's
Shoulders Alt. Leg Lifts
Explosive Push
Up Dead Lifts
Upper Back Biceps
18-Jul Upper Body Lower Body
Bench Press
Heavy Squat
Bench
Dynamic Dynamic
Squat
Variation
Bench Cleans
Week 12 (July 25- July 29)
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAYDynamic Warmup Dynamic Warmup OFF Dynamic Warmup Dynamic Warmup
Forward Lunge Normal Dynamic Warm Up Forward Lunge Normal Dynamic Warm Up
Backward Lunge w/ Twist Backward Lunge w/ Twist Lift
Side Lunge Both Ways Lift Side Lunge Both Ways
Inchworm Inchworm Warm up/ Mobility
Spiderman Warm up/ Mobility Spiderman Do Dynamic Warm Up
Slow Carioca Do Dynamic Warm Up Slow Carioca Walking High Knees
High Knees Walking High Knees High Knees Bear crawl to sprint x 2
Butt Kicks High Knees w/10 yd sprint Butt Kicks 30 Yard Bounding
A Skips Carioca to Sprint A Skips R/L Hand Touch Sprint
B Skips 360 Turns B Skips Wall Sprint 2x30sec
Open Door Skip Backward run for 30 yards Open Door Skip Power
Leg Swings 2 sets 15s Agility/Power Leg Swings 2 sets 15s Bags ( Rest 9 sec.)
3 Cone H ( 2 Each Side) 1. Lateral 2 Leg Hops x 4
Lift 15 Sec rest in between Lift 2. Gaunlet x 4
4 Cone H ( 2 Each Side) 3. 1 Leg Pops x4
15 Sec rest in between 4. Side Sprint Hops x 4 (1 bag)
Abs 5 Cone C ( 2 Each Side) Abs Jumps (15s Rest)
Choose 5 Different Abs 15 Sec rest in between Choose 6 Different Abs 1. Knee Tucks 3x10 Touches
2 Sets 25 Sec Each Power Skipping (Rest 9 sec.) 3 Sets 15 Sec. Each 2. Scissor 3x10 Touches
Band Stretch 1. Height x 4 Band Stretch 3. Lateral Bounding 3x10 Touches
2. Distance x 4 Hops
3. Height & Distance x 4 1. Power Hops for Distance x4
Cones (9 sec Rest) 10 Yards. 15 Sec Rest
1. Cone Hops F/B L/R 2. Cone Hops ( 2 Leg & 1 Leg)
6x10 (3 Each Side) Star Cone x 4 2 Legs sprint 10
2. Z Cone Hops x6 Star Cone x 4 1 Leg sprint 10
10/20/40/100's sequence x6 15 sec rest in between
Partner Stretch Partner Strech
You Must Be An ACTIVE Particpant In Your Own Survival
BEAVER FOOTBALL
Monday Thursday Tuesday Friday
Exercise Dynamic Heavy Exercise Dynamic Heavy
6x84% 2.5 Min 6x87% 2.5 Min
6X90% Rest!!! 5x90% Rest!!!
4x90% 4x91%
8x3x58% Chains 3x91% 3x91%
30 Sec. Rest!! 8x2x58% Chains
Alt stb DB Bench Floor Press 30 Sec. Rest!!
8x 2.5 Min Rest! 8x 2.5 Min 5x84% Hang 5x84% Power
8x w/ BAND 8x Rest!! 4x87% 4x87%
8x 6x BAR! 3x90% 3x90%
3x91% 3x91%
Shoulder Matrix St Shoulder Press Power Step Ups RDL's
8x 3x8 10x w/ DB's 10x Each Leg
8x Power Shrugs 10x 8x
8x 3x8 8x 8x
Sus Chain PU Alt Med Ball PU SL Band Squat ST Leg DL
10x 10x 8x Each Leg 8x
8x 8x 8x 8x
8x 8x 8x 6x
Band Row Bentover Row Bicep 18's Insane 7's
3x10 10x 6x6x6x 10x
Man Rear Delt 8x 6x6x6x 10x
3x8 8x 6x6x6x 8x
Negatives JM Press Staball head lift Partner Glute
3x10 3x10 10x Hold 3 Sec!! 8x
Dips 6 Point PU 10x 8x
3xAMAP 3x8 10x 6x
Jammer Ext Calves
Plate Throw 3x10 Jammer Bn 3x10 Band Jumps 2x8 Squat J's 3x10
4 sq drill 3x15 Quick Feet 5x20s Cone Hops
3x10
Ladders 3x
Wall Ball3x20sec Quick Feet 5x20s Sh Band 3x Plyo Box 3x20s
Forearm Roll 3x Bar Catch 3xAMAP Quick Feet 2x20s Dec Abs 7x7x
Forearm Roll 3x BGO's 3x10 Wall Sprints 3x15sDepth Jmps3x8
Ladders 3x Jammer Bn 3x10 Quick Feet 5x20sCone Hops 3x8
Plate Throw 3x10 Seat Punch pass3x8 Chain Walks 3x Quick Feet2x20s
Ladders 3x Leg Swings 3x12 Box Jumps 3x8 BGO's 3x10
St Punch
Pass3x10
Quick Feet 3x20sec Band Jumps 3x6 Wall Spt 3x15s
1 Arm Jam 3x8 Jammer Bn 3x10 Push Press 3x6 Sq Jumps 3x8
Jammer Bench3x10 Forearm Rolls3x Depth Jumps 3x8 Scissor J's 3x8
Ladders 3x Band Raise3x10 Quick Feet 5x20s Dot Drill 3x15s
1H Plate Ct. 3x8 Leg Swings 3x12 Quick Feet
5x20s
Hip Sled 3x8
Quick feet 20 sec Jammer Bn 3x10 Box Jumps 3x8 4 sq. Drill x3
DL DL
WR's WR's
DB's DB's
QB's QB's
RB's RB's
OL OL
Triceps Lower Back
3x10 3x10x10x10
LB's LB's
Shoulders Alt. Leg Lifts
Explosive Push
Up Dead Lifts
Upper Back Biceps
25-Jul Upper Body Lower Body
Bench Press
Heavy Squat
Bench
Dynamic Dynamic
Squat
Variation
Bench Cleans
IV.
Percentage Charts
max 35% 40% 45% 50% 55% 60% 65% 70% 74% 78% 81% 84% 87% 90% 91% max100 35 40 45 50 55 60 65 70 74 78 81 84 87 90 91 100105 37 42 47 53 58 63 68 74 78 82 85 88 91 95 96 105110 39 44 50 55 61 66 72 77 81 86 89 92 96 99 100 110115 40 46 52 58 63 69 75 81 85 90 93 97 100 104 105 115120 42 48 54 60 66 72 78 84 89 94 97 101 104 108 109 120125 44 50 56 63 69 75 81 88 93 98 101 105 109 113 114 125130 46 52 59 65 72 78 85 91 96 101 105 109 113 117 118 130135 47 54 61 68 74 81 88 95 100 105 109 113 117 122 123 135140 49 56 63 70 77 84 91 98 104 109 113 118 122 126 127 140145 51 58 65 73 80 87 94 102 107 113 117 122 126 131 132 145150 53 60 68 75 83 90 98 105 111 117 122 126 131 135 137 150155 54 62 70 78 85 93 101 109 115 121 126 130 135 140 141 155160 56 64 72 80 88 96 104 112 118 125 130 134 139 144 146 160165 58 66 74 83 91 99 107 116 122 129 134 139 144 149 150 165170 60 68 77 85 94 102 111 119 126 133 138 143 148 153 155 170175 61 70 79 88 96 105 114 123 130 137 142 147 152 158 159 175180 63 72 81 90 99 108 117 126 133 140 146 151 157 162 164 180185 65 74 83 93 102 111 120 130 137 144 150 155 161 167 168 185190 67 76 86 95 105 114 124 133 141 148 154 160 165 171 173 190195 68 78 88 98 107 117 127 137 144 152 158 164 170 176 177 195200 70 80 90 100 110 120 130 140 148 156 162 168 174 180 182 200205 72 82 92 103 113 123 133 144 152 160 166 172 178 185 187 205210 74 84 95 105 116 126 137 147 155 164 170 176 183 189 191 210215 75 86 97 108 118 129 140 151 159 168 174 181 187 194 196 215220 77 88 99 110 121 132 143 154 163 172 178 185 191 198 200 220225 79 90 101 113 124 135 146 158 167 176 182 189 196 203 205 225230 81 92 104 115 127 138 150 161 170 179 186 193 200 207 209 230235 82 94 106 118 129 141 153 165 174 183 190 197 204 212 214 235240 84 96 108 120 132 144 156 168 178 187 194 202 209 216 218 240245 86 98 110 123 135 147 159 172 181 191 198 206 213 221 223 245250 88 100 113 125 138 150 163 175 185 195 203 210 218 225 228 250255 89 102 115 128 140 153 166 179 189 199 207 214 222 230 232 255260 91 104 117 130 143 156 169 182 192 203 211 218 226 234 237 260265 93 106 119 133 146 159 172 186 196 207 215 223 231 239 241 265
35% 40% 45% 50% 55% 60% 65% 70% 74% 78% 81% 84% 87% 90% 91%
max 35% 40% 45% 50% 55% 60% 65% 70% 74% 78% 81% 84% 87% 90% 91% max270 95 54 122 135 149 162 176 189 200 211 219 227 235 243 246 270275 96 110 124 138 151 165 179 193 204 215 223 231 239 248 250 275280 98 112 126 140 154 168 182 196 207 218 227 235 244 252 255 280285 100 114 128 143 157 171 185 200 211 222 231 239 248 257 259 285290 102 116 131 145 160 174 189 203 215 226 235 244 252 261 264 290295 103 118 133 148 162 177 192 207 218 230 239 248 257 266 268 295300 105 120 135 150 165 180 195 210 222 234 243 252 261 270 273 300305 107 122 137 153 168 183 198 214 226 238 247 256 265 275 278 305310 109 124 140 155 171 186 202 217 229 242 251 260 270 279 282 310315 110 126 142 158 173 189 205 221 233 246 255 265 274 284 287 315320 112 128 144 160 176 192 208 224 237 250 259 269 278 288 291 320325 114 130 146 163 179 195 211 228 241 254 263 273 283 293 296 325330 116 132 149 165 182 198 215 231 244 257 267 277 287 297 300 330335 117 134 151 168 184 201 218 235 248 261 271 281 291 302 305 335340 119 136 153 170 187 204 221 238 252 265 275 286 296 306 309 340345 121 138 155 173 190 207 224 242 255 269 279 290 300 311 314 345350 123 140 158 175 193 210 228 245 259 273 284 294 305 315 319 350355 124 142 160 178 195 213 231 249 263 277 288 298 309 320 323 355360 126 144 162 180 198 216 234 252 266 281 292 302 313 324 328 360365 128 146 164 183 201 219 237 256 270 285 296 307 318 329 332 365370 130 148 167 185 204 222 241 259 274 289 300 311 322 333 337 370375 131 150 169 188 206 225 244 263 278 293 304 315 326 338 341 375380 133 152 171 190 209 228 247 266 281 296 308 319 331 342 346 380385 135 154 173 193 212 231 250 270 285 300 312 323 335 347 350 385390 137 156 176 195 215 234 254 273 289 304 316 328 339 351 355 390395 138 158 178 198 217 237 257 277 292 308 320 332 344 356 359 395400 140 160 180 200 220 240 260 280 296 312 324 336 348 360 364 400405 142 162 182 203 223 243 263 284 300 316 328 340 352 365 369 405410 144 164 185 205 226 246 267 287 303 320 332 344 357 369 373 410415 145 166 187 208 228 249 270 291 307 324 336 349 361 374 378 415420 147 168 189 210 231 252 273 294 311 328 340 353 365 378 382 420425 149 170 191 213 234 255 276 298 315 332 344 357 370 383 387 425430 151 172 194 215 237 258 280 301 318 335 348 361 374 387 391 430435 152 174 196 218 239 261 283 305 322 339 352 365 378 392 396 435
35% 40% 45% 50% 55% 60% 65% 70% 74% 78% 81% 84% 87% 90% 91%
max 35% 40% 45% 50% 55% 60% 65% 70% 74% 78% 81% 84% 87% 90% 91% max440 154 54 198 220 242 264 286 308 326 343 356 370 383 396 400 440445 156 178 200 223 245 267 289 312 329 347 360 374 387 401 405 445450 158 180 203 225 248 270 293 315 333 351 365 378 392 405 410 450455 159 182 205 228 250 273 296 319 337 355 369 382 396 410 414 455460 161 184 207 230 253 276 299 322 340 359 373 386 400 414 419 460465 163 186 209 233 256 279 302 326 344 363 377 391 405 419 423 465470 165 188 212 235 259 282 306 329 348 367 381 395 409 423 428 470475 166 190 214 238 261 285 309 333 352 371 385 399 413 428 432 475480 168 192 216 240 264 288 312 336 355 374 389 403 418 432 437 480485 170 194 218 243 267 291 315 340 359 378 393 407 422 437 441 485490 172 196 221 245 270 294 319 343 363 382 397 412 426 441 446 490495 173 198 223 248 272 297 322 347 366 386 401 416 431 446 450 495500 175 200 225 250 275 300 325 350 370 390 405 420 435 450 455 500505 177 202 227 253 278 303 328 354 374 394 409 424 439 455 460 505510 179 204 230 255 281 306 332 357 377 398 413 428 444 459 464 510515 180 206 232 258 283 309 335 361 381 402 417 433 448 464 469 515520 182 208 234 260 286 312 338 364 385 406 421 437 452 468 473 520525 184 210 236 263 289 315 341 368 389 410 425 441 457 473 478 525530 186 212 239 265 292 318 345 371 392 413 429 445 461 477 482 530535 187 214 241 268 294 321 348 375 396 417 433 449 465 482 487 535540 189 216 243 270 297 324 351 378 400 421 437 454 470 486 491 540545 191 218 245 273 300 327 354 382 403 425 441 458 474 491 496 545550 193 220 248 275 303 330 358 385 407 429 446 462 479 495 501 550555 194 222 250 278 305 333 361 389 411 433 450 466 483 500 505 555560 196 224 252 280 308 336 364 392 414 437 454 470 487 504 510 560565 198 226 254 283 311 339 367 396 418 441 458 475 492 509 514 565570 200 228 257 285 314 342 371 399 422 445 462 479 496 513 519 570575 201 230 259 288 316 345 374 403 426 449 466 483 500 518 523 575580 203 232 261 290 319 348 377 406 429 452 470 487 505 522 528 580585 205 234 263 293 322 351 380 410 433 456 474 491 509 527 532 585590 207 236 266 295 325 354 384 413 437 460 478 496 513 531 537 590595 208 238 268 298 327 357 387 417 440 464 482 500 518 536 541 595600 210 240 270 300 330 360 390 420 444 468 486 504 522 540 546 600605 212 242 272 303 333 363 393 424 448 472 490 508 526 545 551 605
35% 40% 45% 50% 55% 60% 65% 70% 74% 78% 81% 84% 87% 90% 91%
max 35% 40% 45% 50% 55% 60% 65% 70% 74% 78% 81% 84% 87% 90% 91% max610 214 54 275 305 336 366 397 427 451 476 494 512 531 549 555 610615 215 246 277 308 338 369 400 431 455 480 498 517 535 554 560 615620 217 248 279 310 341 372 403 434 459 484 502 521 539 558 564 620625 219 250 281 313 344 375 406 438 463 488 506 525 544 563 569 625630 221 252 284 315 347 378 410 441 466 491 510 529 548 567 573 630635 222 254 286 318 349 381 413 445 470 495 514 533 552 572 578 635640 224 256 288 320 352 384 416 448 474 499 518 538 557 576 582 640645 226 258 290 323 355 387 419 452 477 503 522 542 561 581 587 645650 228 260 293 325 358 390 423 455 481 507 527 546 566 585 592 650655 229 262 295 328 360 393 426 459 485 511 531 550 570 590 596 655660 231 264 297 330 363 396 429 462 488 515 535 554 574 594 601 660665 233 266 299 333 366 399 432 466 492 519 539 559 579 599 605 665670 235 268 302 335 369 402 436 469 496 523 543 563 583 603 610 670675 236 270 304 338 371 405 439 473 500 527 547 567 587 608 614 675680 238 272 306 340 374 408 442 476 503 530 551 571 592 612 619 680685 240 274 308 343 377 411 445 480 507 534 555 575 596 617 623 685690 242 276 311 345 380 414 449 483 511 538 559 580 600 621 628 690695 243 278 313 348 382 417 452 487 514 542 563 584 605 626 632 695700 245 280 315 350 385 420 455 490 518 546 567 588 609 630 637 700705 247 282 317 353 388 423 458 494 522 550 571 592 613 635 642 705710 249 284 320 355 391 426 462 497 525 554 575 596 618 639 646 710715 250 286 322 358 393 429 465 501 529 558 579 601 622 644 651 715720 252 288 324 360 396 432 468 504 533 562 583 605 626 648 655 720725 254 290 326 363 399 435 471 508 537 566 587 609 631 653 660 725730 256 292 329 365 402 438 475 511 540 569 591 613 635 657 664 730735 257 294 331 368 404 441 478 515 544 573 595 617 639 662 669 735740 259 296 333 370 407 444 481 518 548 577 599 622 644 666 673 740745 261 298 335 373 410 447 484 522 551 581 603 626 648 671 678 745750 263 300 338 375 413 450 488 525 555 585 608 630 653 675 683 750755 264 302 340 378 415 453 491 529 559 589 612 634 657 680 687 755760 266 304 342 380 418 456 494 532 562 593 616 638 661 684 692 760765 268 306 344 383 421 459 497 536 566 597 620 643 666 689 696 765770 270 308 347 385 424 462 501 539 570 601 624 647 670 693 701 770775 271 310 349 388 426 465 504 543 574 605 628 651 674 698 705 775
35% 40% 45% 50% 55% 60% 65% 70% 74% 78% 81% 84% 87% 90% 91%
V.
Summer Conditioning
Agility Drill Explanations
Note: Make sure you perform each of these exercises full go and abide by the designated
rest times. Abiding by the rest times and working 100% will have a major impact with you
on the field.
The Squirm
-develops footwork and reaction time
1. Start in a two-point stance, sprint forward 5 yards
2. At the 5 yard mark stop and rotate 360 degrees by planting one hand on the ground and
spinning
3. Sprint 5 more yards, stopping and rotating 360 degrees in the opposite direction, by planting
one hand on the ground and spinning
4. Sprint another 5 yards and stop and plant, cutting at a 90 degree angle breaking right or left
and sprinting for 10 yards
40 Yard Ladder Sprint
-Develops agility and conditioning
1. Start in your position stance on the starting line
2. Sprint 5 yards to the first line, touch the line with your right hand, return to the starting line,
and touch it with you left hand
3. Sprint 10 yards to the second line, touch the line with your right hand, return to the starting
line, and touch it with your left hand
4. Sprint 5 yards to the first line, touch the line with your right hand, and return to the starting
line
Z-Pattern Run
-Improve transitional movement and turning ability
1. Position 3 cones on two lines 5 yards apart such that the cones on line 1 are 0, 10, and 20
yards, and the cones on line 2 are at 5, 15, and 25 yards
2. Start in a two-point stance
3. Sprint diagonally 5 yards to the first cone, plant the outside foot and run around the cone
4. Continue to sprint diagonally to each cone, running around each cone
ZigZag Quick Feet
-Improve footwork and change of direction skills
1. Start in a position stance facing a row of 10 cones, each about 1 yard apart
2. Step forward quickly and diagonally with the right foot to the right cone, then slide the left
foot to the right foot
3. Lead with the left foot the left side of the next cone, and then slide the right foot to the left foot
4. Continue with this pattern through all 10 cones, as quick and efficiently as possible
Pro Agility
Objectives: Improve athletic abilities and body coordination during sudden change of directions
Directions:
1. Measure out a 10 yard area with 5 yard increments
2. Start from a two point stance with your feet straddling the 5 yard line and one hand touching
the 5 yard line
3. Sprint 5 yards to the left, touch the line with your left hand
4. Sprint back 10 yards and touch the line with your right hand
5. Finally sprint through the starting line
Pro Killers
Same as pro agility. Only difference is that you complete one rep and get back to the starting
point chopping your feet and start again! Apply reps and rest time.
6 Cone Breakdown
Keep the cones the same a Z cone. At each cone breakdown and chop your feet around the cone
keeping your hips down and chest over your feet. Chop your feet around the cone until your toes
point to the other cone. Explode to the next cone and repeat.
Beaver Run Test
Start at goal line of the football field, then:
1. Run to 25 yd line and back to goal line
2. Run to 50 yd line and back to goal line
3. Run to furthest away 25 yd line and back to goal line
4. Run to furthest goal line, and back to original goal line
5. Run from goal line to furthest, back line, of the end zone line; then, back to furthest
end zone line at opposite end of field, then back again to furthest back end zone
line
Note: If test is done correctly, you will have run a total of 850 yards and finish at the opposite
end of the field from where you started.
Times:
3:20 Offensive Linemen 2:50 Tight Ends, Quarterbacks, Linebackers
3:10 Defensive Tackles 2:45 Running Backs
3:00 Defensive Ends 2:40 Defensive Backs, Wide Receivers
Cone Drills
Note: Perform all drills 100% and abide by designated rest times!!
3 Cone Drills
(All Cones are 5 Yards Apart) A. Sprint inside of first cone 360 turn, sprint to the inside of bottom left cone 360 turn sprint
through the start.
B. Sprint, Back peddle, Sprint
C. L Test.
D. Sprint, Sprint, Sprint
E. Shuffle, Sprint, Sprint
F. Sprint, Sprint, Back peddle
G. Back peddle, Sprint, Back Peddle
H. Back peddle, Shuffle, Sprint
Perform Each Drill with Correct Footwork, Stay Low, Eyes Up.
A B C D.
E F G H
4 Cone Drills
(All Cones are 5 Yards Apart)
A. Back peddle, Sprint, Back Peddle, Sprint
B. Shuffle, Sprint, Shuffle, Sprint
C. Beaver Agility.
D. Sprint to Inside Top Left Cone Circle, Sprint to Inside Top Right Circle,
Sprint to Bottom Right Cone Circle, Sprint
E. Sprint, Sprint, Sprint, Sprint
F. Back peddle, Sprint, Back peddle, Sprint
G. Sprint, Shuffle, Back peddle, Sprint
H. Sprint, Shuffle, Back peddle at Angle, Sprint
Perform Each Drill with Correct Footwork, Stay Low, Eyes Up.
A. B C D
E. F. G. H.
5 Cone Drills
(All Cones 5 Yards Apart, Split Middle Cone)
A. Sprint, Half Circle up to Left Cone, Shuffle, Sprint, Half Circle to Lower Right Cone,
Shuffle
B. Sprint to Middle Cone Half Moon to Back peddle to lower Right, Sprint, Back Peddle to
Center Cone Half Moon, Sprint, Sprint
C. Sprint to the Middle cone, Sprint to any combination of the four, but coming back to the
center cone before touching the others. ( have some one shout out a combination of 1-4)
D. Sprint, Sprint to middle cone touch with hand open up shuffle, Back peddle, Sprint
Perform Each Drill with Correct Footwork, Stay Low, Eyes Up.
A B. C D.
6 Cones
(5 Yards Apart, May Need Adjustment on Certain Drills)
A. Sprint To Upper Center, Circle Around To Lower Right, Sprint, Sprint To Lower Center,
Circle Around To Upper Left, Sprint
B. Shuffle, Sprint, Decelerate, Shuffle, Sprint
C. Shuffle, Sprint, Shuffle, Weave
D. Sprint, Back peddle, Sprint, Back peddle, Sprint, Plant and make a cut and sprint
Perform Each Drill with Correct Footwork, Stay Low, Eyes Up.
A. B. C. D.
Bag Drills
All bag drills except single bag drills should be performed with a 5 yard sprint going into the
bags and finish with a 5 yard sprint when completing the bag work. When performing the
different bag drills the athlete should consistently maintain good athletic position (staying low,
keeping knees high, eyes up and keeping hips square).
5 to 6 Bag Drills
A. Sprint through.
B. High knees
C. Two in every Hole
D. Two in every Hole with a stutter Step.
E. Side Shuffle.
F. Zig Zag Run through the bags.
G. Side Shuffle with two hand touch
H. Single Leg Hops
I. Double Leg Hops
5 to 6 Bags Staggered
A. Sprint around bags.
B. Shuffle through
C. Up and Back Run
D. Up and Back Run/Back peddle
Single Bag Drill
A. Side Hops and Sprint
B. Single Leg Side Hops and Sprint
C. Front to Back Hops Spr
Sprint Workouts
Note: Abide by all sprint times and rest times if you miss your time you will run it over or
have another sequence!
1. SPRINT SEQUENCE: 20/40/60/80’s: The distances involved are to be run in
an incremental sequence as instructed. The standard relief between
repetition and rest between sets is as follows:
SPRINT RELIEF PER SET REST BEFORE NEXTSET
20's 10 sec. 1 min.
40's 15-20 sec. 2 min.
60's 20-25 sec. 2½ min.
80's 30-35 sec. IT'S OVER!
2. SPRINT SEQUENCE: 10/20/40/100’s: The distances involved are to be run in an
incremental sequence as instructed. The standard relief between repetitions and
rest between sets is as follows:
SPRINT RELIEF PER SET REST BEFORE NEXT SET
10's 10 sec. 1 min.
20's 15-20 sec. 2 min.
40's 20-25 sec. 2½ min.
100's 35-40 sec IT'S OVER!
3. SPRINT SEQUENCE: 80/60/40’s: The distances involved are to be run in a
decremental sequence as instructed. The standard relief between repetitions and
rest between sets is as follows:
SPRINT RELIEF PER SET REST BEFORE NEXT SET
80's 30-35 sec. 3 min.
60's 25-30 sec. 2 min.
40's 20-25 sec. IT’S OVER!
VI.
Nutrition
Nutrition To excel as a student athlete it is essential that you properly fuel your mind and
body. This will not happen with a magical powder or pill, but rather with a consistent
balanced approach including the amount of food, the quality of these foods, and the
timing of your intake. Properly fueling your body will help you perform optimally in the
classroom, weight room, and on the field. The following are guidelines to help you
achieve peak performance and optimize your short-and long-term health. This includes
strategies for losing excess fat weight, or adding lean muscle weight, meal planning and
snack selection, timing of intake, as well as tips for reading labels.
Nutrition 101 The calories or energy we get, come from food. Food components that supply
energy include carbohydrates, protein, fat, and alcohol. Carbohydrate and protein both
have 4 calories per gram, fat contains 9 calories per gram and alcohol has 7 calories per
gram. Water and other nutrients called micro-nutrients which include vitamins and
minerals, contain no calories, however, are essential for the body to function normally.
One of the keys of good nutrition for sports performance and health is to focus on
nutrient density. Nutrient density refers to the amount of nutrients you are getting per the
amount of food you are eating. For example a glass of 100 percent orange juice would be
more nutrient dense than a glass of soda. Below is a summary of the key nutrients,
including their calorie (energy) level, food sources, functions and recommended amounts.
Carbohydrates [CHO]
(4cals/g) Simple: sugar, sweets, candy,
Complex: Cereals, pasta, rice,
potatoes, breads, fruits, veggies
Functions: Stored as glycogen
in
muscle and liver and is an
important fuel during exercise.
Storage is limited so needs to be
emphasized in diet.
Best fuel for moderate & high
intensity exercise. Primary fuel
source in the brain. Important for
recovery & to help with muscle
building. Complex carbohydrates
contain many essential vitamins,
and minerals.
Amounts: 50-60% of total
calories. ~ 3 grams / pound body
weight. 250 pounds x 3 = 750
grams of carbohydrate
Fat (9 cals/g) Types:
Unsaturated fat (liquid at room
temp) “healthy fats”: Vegetable
oils i.e. canola & olive oil, nuts,
seeds, fish oil
Saturated Fat (solid at room
temp.) “unhealthy fats”: Butter,
lard, full fat dairy products,
coconut oil.
Functions: Is the primary fuel we burn at rest
& during low –moderate intensity
exercise. Liquid fats contain
essential nutrients that aid in the
health of all cells, reduces
inflammation and the viscosity
/thickness of our blood
Amounts: 20-35% of total
calories (emphasize healthy fats)
Protein (4 cals/g) Types: Lean red meat, poultry, fish,
eggs,
low fat dairy, soy, beans/legumes,
nuts, seeds
Functions: Muscles and hormones are made
of protein. Each protein is made
of
amino acids. Amino acids are the
building blocks for protein
synthesis /muscle building &
repair
Note: If you are not eating
enough
calories or carbohydrate, protein
will be used for energy and limit
your ability to make new muscle.
Amounts: 15-25% total calories
0.6-0.8 grams per # body weight
Ex) 220 pounds
0.7 grams x 220# = 154 grams
Ex) 286 pound
0.7 grams x 286# = 200 grams
ESTIMATED CALORIC AND MACRONUTRIENT NEEDS
Weight Calories
Carbohydrate
in grams
Protein in
grams
Fat (total)
in grams
Saturated
Fat (max)
180 3500--
3900
490-660 115-140
(150*)
98-140 35-39
200 3900--
4400
550-730 125-155
(165*)
110-155 39-44
220 4300--
4800
600-800 140-170
(180*)
120-170 43-45
240 4700--
5200
655-870 155-185
(196*)
130-185 45
260 5100--
5700
710-940 165-200
(210*)
140-200 45
280 5400--
5700
625-890 180-215
(230*)
150-200 45
300 5800--
6100
680-950 190-230
(245*)
165-200 50
320 6200--
6500
725-1000 205-245
(260*)
175-200 50
The above calorie and nutrient levels are specific for football players in training. During
periods of “down time” (not working out regularly), your calorie and nutrient needs will
to be reduced. If your goals are to lose weight, a rule of thumb is to reduce calorie intake
250-500 calories per day. To gain weight, increase calorie intake 250-750 calories /day.
Tips for Reading Labels
Training Guidelines
FUELING BEFORE, DURING, & AFTER TRAINING &
COMPETITION
While the amount and type of food you choose matters for daily refueling, the timing of
intake relative to your workouts and competition is also important. In fact, when you eat
can either help or impair your performance or workout. For example, eating a meal just a
few minutes before a workout will not be digested quickly enough to supply energy to
your working muscles and will also likely lead to an upset stomach. However, eating a
small snack 30-60 minutes before a workout can be helpful to your performance and
recovery. Building a solid routine of pre-training/competition foods and fluids and
knowing what to eat and drink before, during, and after training and competition is a key
for effective exercise training and successful performance.
EATING BEFORE TRAINING AND COMPETITION
Eating and drinking before training helps to: ¾ prevent feelings of light-headedness ¾ minimize fatigue & maximize performance by fueling muscles with CHO ¾ increase
ability to concentrate by fueling the brain ¾ prevent feelings of hunger and thirst ¾ helps
with recovery including the building of new muscle
Pre-training/game meals- Your meal should be eaten ~3-5 hrs before training/games,
and should be high in carbohydrate (at least half of the calories), moderate in protein, and
low in fat. This meal should contain around a ¼ of your total calorie needs for the day.
Everyone is different with respect to the exact types and amounts of food they can
tolerate before practice or games, but over time you will learn what works best for you.
Make sure you are consuming adequate fluids with your meal (2-3 cups /16-24 ounces).
(For examples see sample meals at the end of this chapter).
Pre-workout or game snacks - A small snack is recommended particularly before a
strenuous or long workout, or when you are doing two workouts a day. It is suggested
you eat a small snack 30-60 min before training or competition that includes mostly
carbohydrate (30-50 grams) a modest amount of protein (7-15 grams) and small amounts
of fat. Examples include a bowl of cereal with low-fat milk, or a Clif/Gatorade bar, both
which contain around 250 calories. A general rule may be that you should never begin
your workout thirsty or hungry! (see 250 calorie snack list for additional examples at the
end of this chapter).
FUELING DURING TRAINING AND COMPETITION For workouts lasting longer than 60 minutes or during games and scrimmages, it
is recommended to fuel with small amounts of carbohydrate to help maintain exercise
intensity (muscle contraction requires carbohydrate), reduce fatigue, cramping, and
maintain mental focus. Maintaining hydration is also important, so a commercial sport
drink (Gatorade), or a homemade sports drink (see under Hydration section) is an ideal
choice because it is quickly absorbed and replaces fluids and electrolytes (sodium,
potassium), in addition to supplying carbohydrates. The key is not to consume a beverage
that is too concentrated (soda, or full strength juice) because it will not be quickly
absorbed and will likely lead to an upset stomach. With respect to the use of gels or
similar products, practice with these products first during a practice---not a game.
In summary, during exercise:
• Drink 2-4 cups of sport drink per hour by drinking 4-8 oz every 15-20 minutes.
During high temperatures and humidity you use your water and carbohydrate stores
much quicker so make sure to achieve the upper end of these recommendations
during these conditions.
EATING FOR RECOVERY & MUSCLE BUILDING AFTER
TRAINING/GAMES Eating after an intense workout or a game is essential for recovery and
preparation for your next workout. It helps you replace carbohydrate stores in your
muscle (glycogen) and helps repair damaged muscle and build new muscle. This is
especially true during two-a-day workouts, when there is a small amount of time between
training sessions. If you do not eat a snack or meal after a workout, you will prolong
recovery and your body will breakdown your muscle for energy, reducing your muscle
mass. This is counter productive! Eat within 60 minutes, the sooner the better. The
snack or meal should contain a mixture of carbohydrate and protein and modest amounts
of fat. Include at least 70-100 grams of carbohydrate and 20-30 grams of protein (~500-
600 calories; for examples see next page and page 28 for 500 calorie snack lists). Also
remember to include fluids. As a rule, drink ~3 cups of fluid per pound of body weight
lost during the workout.
Situation Timing Carbohydrate
Goals
Protein
Goals
Food Examples
BEFORE practice or
game (MEAL)
3-5 hours
before
practice,
workout,
competition
100-200 g 30-50 grams . 2 poached eggs + 2
pieces toast + 1 orange +
10 oz milk. 2 cups of pasta
with tomato sauce + 1 cup
cottage cheese + H20 . 1
large turkey sandwich + 1
cup carrots + 1 piece of
fruit + 1 cup OJ
Pre-workout or game
(SNACK)
30-60
minutes
before
practice,
workout,
competition
30-50 g 7-10 grams . 1 sport bar + 1 cup water
. 1 fruit yogurt + ½ cup
cereal + 1 cup water. 1
bagel + 2 slices turkey
with mustard + 1 cup
water. 1 cup milk + 1 cup
of cereal + 1 cup water
Fueling/Hydrating
DURING practice or
game
During
training
sessions &
competition
lasting longer
than 60-90
minutes
Drink 4-8 oz of
sport drink every
15-20 min. (1
g/minute or 30-
60 g per hr)
. 20 – 32 oz sport drink .
16 – 20 oz sport drink +
sports gel or bar + water
Bars: Luna, Pria, Powerbar
After workout or
games RECOVERY
FUEULING (snack
or meal)
within 60
minutes after
training
session or
game
Include at least
70-100 g
Include at
least 20-30
grams of
protein. No
need to
exceed 50.
. 2 cups sport drink + 1
cup low fat milk + sport
bar . 2 cups sport drink + 1
- 2 cups water + peanut
butter sandwich . 2 cups
sport drink + 1 - 2 cups
water + turkey sandwich .
2 - 3 cups water + 1 cup
low-fat chocolate milk + 3
graham crackers . 2 cups
sport drink + 1 - 2 cups
water + 1 fruit yogurt
TIPS FOR MAINTAINING OR IMPROVING BODY COMPOSITION
Energy (calories)
Food containing carbohydrate, protein, and fat provide important nutrients and energy
(calories). Your body weight will remain the same if energy intake equals energy
expenditure (output). Regardless if you desire to maintain your weight, lose weight or
gain weight, the principles summarized above summarizing the timing of intake are
important. Additionally the composition of the food intake recommended is similar, only
the amounts will differ. General guidelines on food choices are summarized below.
Following this you will find specific tips for your body composition goals as well as meal
and snack examples.
Choose nutrient dense foods over low nutrient dense foods (empty calories).
Whole grain bread, pasta, and cereals, brown rice
Fruits and vegetables
Lean protein sources including:
- Lean cuts of red meat, poultry, fish
-Eggs (if you have high cholesterol, consume in moderation)
-Bean containing dishes (rice & beans, beans & corn, chili)
- Nuts and seeds (if you are trying to lose weight eat in moderation)
- Dairy products (select low fat sources when possible; if lactose
intolerance select Lactaid, Lacteeze, or soy milk such as Silk)
Decrease foods high in animal and trans-fats (saturated = solid).
Fried foods (chicken, fish, potato chips, French fries)
High fat meats (bacon, sausage, ribs, skin on chicken, prime rib)
Foods loaded with cheese, sauces, and sour cream
Include foods high in plant fat and fish oils (unsaturated fats)
Nuts and seeds (peanut butter, almonds, cashews, walnuts)
Vegetable oils (olive, canola, soybean, safflower & sunflower oils)
Non-hydrogenated margarine (Smart Balance)
Fish
Selected oils from beans (note: most beans are very low in fat with the exception
of soy and garbanzo beans)
Choose your sugars wisely for training!
Instead of soda choose 100% juice, diluted juice or sport drinks,
Instead of cakes, cookies, candy bars, & pies choose fresh fruit, dried fruit,
yogurt, frozen yogurt, sorbet, reduced fat ice cream, whole grain muffins, energy
bars (Clifbar, Powerbar, Harvest bar)
Limit alcohol- excess alcohol impairs protein synthesis and muscle building it also
increases your risk for heart disease and cancer.
EATING PATTERNS FOR TRAINING & PERFORMANCE
Eat breakfast! (or at least a snack if you have an early morning workout)
Breakfast is one of the most important meals for athletes. Training on an empty
stomach for an athlete who wants to gain muscle mass is counterproductive. Instead of
building muscle you will break down muscle for energy.
Bowl of whole grain cereal (>3g fiber), skim milk, banana, almonds, glass of
juice.
PB & J sandwich, glass of milk, glass of OJ (or two pieces of fruit)
1 whole egg, 3 egg whites (particularly if you have high cholesterol), whole grain toast, butter/margarine or peanut butter, jam, juice or fruit
Eat frequently!
Eating frequently (every ~3 hours) prevents athletes from energy drain and excessive
hunger (for specifics on timing of intake see previous section)
Eat breakfast, lunch, dinner
Eat several snacks
Depending on body your composition goals, refer to the appropriate section below for
tips for guidance on achieving your goals. This information combined with the snack and
meal plans that will follow will guide you in selecting a food pattern that will provide you
with the proper amounts of carbohydrate, protein, fat and nutrients to fuel your training
and game day performances.
WEIGHT MAINTENANCE TIPS
If your goal is to maintain weight or improve your body composition, try to keep a
consistent pattern and avoid eating too few calories, or too little carbohydrate or protein.
The proper balance and the timing of intake are essential to avoid muscle breakdown and
have carbohydrates available to fuel muscles. For a guide on how many calories and the
amount of carbohydrate, protein and fat you need see the table on the second page of this
chapter. Also see the sample menus and snack ideas at the end of this section.
WEIGHT GAIN STRATEGIES
If your goal is to gain weight see the tips below and select the appropriate calorie level on second page of this chapter, as well as the meal plans and snacks at the end of this section. To achieve weight gain, more calories from food need to be consumed than is expended through exercise and daily activities. A pound of weight is equal to approximately 3500 calories. If your weight is stable and you add 500 extra calories per day you should gain about 1 pound per week. If you gain the weight too quickly (more than 2 pounds/wk) you will be adding more fat than muscle.
Energy (Calories) Weight gain, and particularly muscle gain, is best achieved by eating nutrient dense calories from carbohydrate and protein with modest amounts of added fat. This must be done in combination with a strength training program, and adequate recovery time.
Key Tips!
*To gain one pound of weight per week, add approximately 500 cal/day (see snack
handout or below).
* If you gain the weight too quickly (more than 2 pounds/wk) you will be adding
more fat than muscle
* Timing of intake is important--eat several meals and snacks each day. This will
ensure adequate fuel (carbohydrate and protein) are available for workouts which will
also help with recovery and the building of new muscle.
500 Calorie snack examples
Peanut Butter & Jelly Sandwich + 1 cup 1% Milk
Bagel + 2 T. Peanut Butter
Turkey and Cheese Sandwich + 20oz. Sports Drink
1 cup Kashi Go Lean Crunch + 1 cup 1% Milk + 20oz Sports Drink
1 Clif Bar/Powerbar/Harvest Bar + 16oz. 1% milk
Egg sandwich + 1 banana
Weight Gainers Tips
Eat early and eat often. Eat something within 1 hour of waking
Eat something every 3-4 hours
Adding calories to breakfast Instead of lower calories cereals like honey nut cheerios go with granola or grape nuts
Add dried fruit to cereals
Instead of toast go with bagels
Instead of jam on your toast or bagel use peanut butter (or use both or PB and honey)
Go with low fat chocolate milk, 2% milk or 100% juice for fluids (2-3 cups)
Cook eggs in olive or canola oil
Add peanut butter, nuts, dried fruit, brown sugar, and powdered milk to oatmeal
Use milk instead of water when making instant oatmeal
Make a PB & J from frozen waffles
Add carnation instant breakfast to milk
Adding calories to lunch and dinner Make PB & J’s with bagels
Use thicker sliced bread for sandwiches
Smear non-hydrogenated margarines (tub) on bread when making sandwiches
Smear peanut butter on apples or bananas
Add avocado to turkey sandwiches
Try hummus, guacamole or tapenades (olive spread) as a condiment on sandwiches
Saute meat and veggies in canola or olive oil (~1T)
To salads add kidney/garbanzo beans, sunflower seeds, walnuts, raisins/craisins,
croutons, tuna, cottage cheese or deli meats, and liberal amounts of oil based salad
dressings (Italian, vinaigrettes)
Add low fat sour cream and tub margarines to potatoes
Adding calories to snacks (see 500 calorie snack list)
Take advantage of snacks provided by strength coaches or athletic trainers
Do not use these as a crutch – they’re only to supplement your plan
Combine your favorite nuts, dried fruit, and chocolate pieces
Try Fig Newtons as a sweet treat
When in class all day try freezing yogurt overnight and add granola to it as it defrosts
Add a package of carnation instant breakfast to a carton of milk from the caf or
convenient store
Little tips for big gains Apple, cranberry, cranapple, grape, pineapple, and most juice blends (banana-orange
pineapple) have more calories than orange, grapefruit, or tomato juice.
When making juice from frozen concentrate, add less water then what the directions
indicate.
Add ¼ cup of powdered milk to 1 cup of 2% milk, or add malt powder, carnation instant
breakfast or other powdered flavorings
WEIGHT LOSS STRATEGIES
Energy (Calories)
Your body weight will remain the same when energy intake equals energy expenditure
(output). To create a weight loss you need to create an energy deficit and expend more
energy than you take in through food. Weight loss basics: To minimize muscle loss, and
have energy to train, you should not lose more than 1-2 pounds per week. A one pound
weight loss is equal to a 3500 calorie deficit. To lose 1 pound per week you need a 500
calorie deficit per day (500 cal x 7 days = 3500). You could achieve this by eating 500
fewer cal /day, or eating 250 fewer calories and expending 250 extra calories. A simple
way to remove calories from your intake is to remove excess amounts of empty calories
in your meals and snacks. Negative side effects of losing weight too quickly include,
muscle loss, fatigue, dehydration, and illness are common when using inappropriate
methods such as fasting, high protein diets, laxatives, and sweat suits.
KEY GUIDELINES for ACHIEVING WEIGHT LOSS Choose Nutrient Dense
foods that will provide satiety (fullness). See snack & meal examples
Quality protein sources: Poultry, fish, red lean meat, beans, eggs/ egg whites
(moderation on yolks if you have high cholesterol)
Select fiber rich foods: whole grain breads, cereals, pasta, brown rice, beans, &
lentils
Select low fat dairy (milk, cottage cheese, yogurt, & cheese), if lactose intolerant
try Lactaid, Lacteeze or soy milk like Silk
Consume whole pieces of fruit rather than drinking large amounts of juice/fruit
punch
Consume a variety of vegetables
Consume nuts and seeds and other healthy fats in moderation
Reduce the intake of foods with excess fat.
Fried foods (chicken, potato chips, French fries)
Biscuits with gravy, croissants
Cream based soups and sauces (select those made with broth)
High fat meats (bacon, sausage, ribs, skin on chicken, prime rib)
Lower the amount of added sugar.
Instead of regular soda replace with flavored water (or plain), diluted juice or
sports drinks (limited amounts), or diet soda in moderation.
Instead of cakes, cookies, and pies choose whole grain muffins, fruit, or yogurt.
Limit or avoid alcohol. Alcoholic beverages are high in calories and lead to
dehydration. Excess alcohol intake impairs muscle synthesis. Note: 12oz beer or
5oz wine or 1.5oz liquor is ~150 cal.
EATING PATTERNS Eat frequently throughout the day.
Eating every few hours maintains your energy level and maximizes recovery from
training and competition.
Avoids becoming over-hungry.
Maintains satiety (fullness) and prevent overeating.
Eat breakfast everyday.
Jump starts your engine for the day.
Reduces chances for overeating later in day.
Ensures a high quality workout.
Maximizes protein building and carbohydrate storage in the muscle.
Reduce portion sizes of your high-fat and high-sugar choices
Avoid super-sized meals and drinks.
Share a meal with a friend or use a doggy bag.
Focus on nutrient dense choices and you can eat a larger volume of food without
excess calories (for example instead of consuming a large cheese burger, large
fries and large coke ( ~1800 cal) select a chicken sandwich with veggies, fruit and
a baked potato and you’ll have more nutrients and ~500 fewer calories.
Be a mindful eater.
Do not eat too fast (Once you begin eating it takes approximately 15 minutes for
your brain to sense you are getting full).
Ask yourself if you’re hungry before you start eating.
Focus on eating and enjoy it (minimize TV especially the Detroit Lions while
eating).
THE BIG 10 (11) THINGS TO DO TO LOSE FAT WEIGHT
1. Eat Breakfast – this jump starts your metabolism, fuels training, and prevents
binges later in the day
2. Include protein with every meal and snack – this helps hold on to your muscle
while you’re losing weight. (protein foods are low-fat dairy, lean chicken/fish/red
meat, beans, soy, and limited amounts of peanut butter/nuts)
3. Eat frequently – to prevent you from getting over hungry or training on empty,
both of which will lead to over eating
4. Limit added fat calories – from fried/high fat foods (like cream based
sauces/soups, ribs, fried chicken)
5. Limit added sugar calories – from candy and packaged cakes, etc.
6. Limit calories from alcohol – it goes straight to the gut (beer belly)
7. Increase your fiber – by eating more fruits, veggies, whole grains, and beans you
will feel fuller longer, helping you eat less
8. Increase the cardio – find at least 30 minutes each day to hop on the bike,
elliptical, stairmaster, or treadmill
9. Reduce portions – by going with a 6 oz. steak vs. a 12 oz., or 1 ½ cups of pasta vs.
3 cups
10. Limit your fluid calories – from soda, fruit drink, high fat milk, sports drinks and
100% juice
11. Sleep 7-9 hours every night – it’s been shown that people overeat when they don’t
get adequate sleep
SUPPLEMENTATION SUPPLEMENT FACTS
What is a supplement?
A dietary supplement is any product taken by mouth that contains “dietary
ingredients” (is loosely used term) and its label clearly states that it is a dietary
supplement.
The manufacturer is responsible to make label information truthful and not misleading.
However, due to Dietary Supplement and Health Education Act (DSHEA) of 1994
information on labels can be vague. If the product label does not make a disease claim the
wording can be somewhat misleading. For instance, a product could state that it may
improve muscle building and performance without any actual data to support this claim.
You will note nearly all supplements, following the “claim” it states “This statement has
not been evaluated by the Food and Drug Administration. This product is not intended to
diagnose, treat, cure, or prevent any disease. The manufacturer is also responsible for
making sure that all the dietary ingredients in the supplements are safe however they are
not typically tested by an independent agency before they are put on the market. Unlike
“drugs” used for medical purposes, manufacturers and distributors of supplements do not
need to register with FDA or get FDA approval before producing or selling dietary
supplements unless they make a disease claim.
FACT: A recent study conducted from 2006-7 by Informed-Choice where they
purchased dietary supplements at several retail stores in the United States and evaluated
the contents of these products.
- 25% (13 of 52 tested) contained banned steroids. “Andro” was the most common.
-11.5% (6 of 52 tested) contained banned stimulants. Ephedra was the most common.
IMPORTANT NOTE! None of these banned substances were listed on the label
Things to be aware of:
Supplement companies do not have to prove a supplement’s safety, effectiveness
or potency before placing it on the market. Therefore, potential harmful side-
effects are unknown!
Check on the safety and effectiveness of supplements. A good site to check is the
Resource Exchange Center who works with the NCAA.
http://www.drugfreesport.com/
Supplements are expensive and will not take the place of a poor diet. Consider
using the money for improving the quality of the food you buy
DO NOT take a dose larger than is recommended on the package!
If you feel you are having a reaction (e.g., headache, upset stomach, dehydration,
etc.) STOP TAKING THE PRODUCT IMMEDIATELY!
Partial List of Possible Hazardous Side-Effects of Anabolic Steroid Abuse (From The American College of Sports Medicine)
Negative effect on blood lipid profile (increase in LDL, the “bad” cholesterol, and
decrease in HDL, the “good” cholesterol) which is a leading contributor to heart
disease
Increase in connective tissue (e.g., tendon) injuries
Liver tumors and/or dysfunction
Testicular atrophy
Infertility
Enlargement of the heart’s left ventricle, which can lead to malfunctions of the
heart muscle
Strokes and other cerebral accidents
The following is the NCAA Banned-
Drug Classes.
BE AWARE!!!!!
SAMPLE MEAL PLANS
Use the table at the beginning of this section to estimate your approximate calories needs.
Below are several sample meal plans that will give you an idea of the types and amounts
of foods you should consume. Also following the meal plans refer to the list of 250 and
500 calorie snacks.
SAMPLE DAILY MENU
2500-Calorie Menu
Amount Calories CHO (g) Protein (g) Fat (g)
Saturated
fat (g)
Breakfast
Bagel, whole wheat 1 medium 70 14 3 1 -
Peanut Butter,
crunchy 1 Tbsp 90 4 4 8
1
Banana, fresh 1 medium 105 27 1 - 0
Chocolate Milk, 2% 1 cup 190 30 8 5 3
455 75(65%) 16(14%) 14(27%) 4(8%)
Lunch
Grilled Chicken
Breast
6 oz 196 - 36 6 2
Brown Rice 2 cups 433 90 10 4 1
Broccoli 1 cup 55 11 4 1 -
Milk, 1% 1.5 cups 165 20 14 4 2
849 121(57%) 64(30%) 14(15%) 5(5%)
Snack
Yogurt, low-fat,
fruit on bottom 1 cup 220 42 7 2
1
Granola, Go Lean
Crunch 1 cup 190 37 9 3
-
410 79(77%) 16(16%) 5(11%) 1(2%)
Dinner
Spaghetti noodles 2 cups 415 81 15 2 -
Sauce, meaty 1 cup 281 17 13 19 6
Salad, mixed greens 2 cups 18 3 2 - -
Salad, dressing,
ranch 2 Tbsp 50 4 1 3
1
764 105(56%) 31(16%) 24(28%) 7(8%)
Totals 2478 380(61%) 127(20%) 57(21%) 17(6%)
SAMPLE DAILY MENU 2500-Calorie Menu
Amount Calories CHO (g) Protein (g) Fat (g)
Saturated
fat (g)
Breakfast
Pancake, 4”, fzn 4 each 240 48 7 3 1
Syrup, maple 2 Tbsp 104 27 - - -
Blueberries, fzn ½ cup 35 9 1 1 -
Yogurt, low-fat,
fruit on bottom ½ cup 110 21 3 1
1
Orange Juice 1 cup 114 27 - - -
603 132(87%) 11(7%) 5(7%) 2(3%)
Snack
Apple 1 medium 72 19 - - -
Peanut Butter,
crunchy 1 Tbsp 90 3 4 8 1
162 22(54%) 4(9%) 8(44%) 1(5%)
Lunch
Deli Sandwich: 2 1 sandwich 452 33 32 23 6
slices whole wheat,
4oz turkey, 1T
mayo, 1 slice
cheese
Carrots, baby, fresh 1 cup 53 12 1 - -
Milk, 1% 1.5 cups 165 20 13 4 2
670 65(39%) 46(27%) 27(36%) 8(10%)
Snack
Wheat thin crackers 12 each 110 8 1 2 1
Chocolate Milk, 2% ½ cup 95 15 4 2 2
205 23(45%) 5(10%) 4(17%) 3(13%)
Dinner
Grilled Chicken
Breast 6 oz 196 - 36 6
2
Baked Potato 1 med (6 oz) 158 36 4 - -
Sour Cream, fat
free 2 Tbsp 29 5 2 -
-
Chili, con carne, w/
beans 1.5 cups 403 38 24 18
6
Saltine crackers 6 each 71 12 2 2 -
857 91(42%) 68(32%) 26(27%) 8(8%)
Totals 2497 333(53%) 134(22%) 70(25%) 22(8%)
Sample Daily Menu 3000 Calorie Menu
Amount Calories CHO (g) Protein (g) Fat (g)
Saturated
fat (g)
Breakfast
Pancakes 4, med
sized 275 52 6 4 1
Nut butter 1 Tbsp 101 3 2 9 1
Maple syrup, honey, or fruit
jam 2 Tbsp 105 27 0 0 0
Fruit 1 cup 109 28 1 1 0
Milk (Skim) 1 cup 86 12 8 0 0
100 % Orange Juice 1 cup 113 27 2 0 0
789 149 (75%) 19(10%) 14(16%) 2 (2%)
Snack Clementine 1 med 40 9 1 0 0
Cottage cheese, low fat 1 cup 164 28 6 2 1
204 37(72%) 7(14%) 2(8%) 1(4%)
Lunch Nachos: 2oz. tortilla chips,
2oz reduced fat cheese, ½
cup reduced fat refried
beans, ¼ cup guacamole, ¼
cup salsa
1 608 55 30 33 9
Cranberry Juice ¾ 93 24 1 0 0
Fruit Med sized 81 21 0 0 0
782 100(51%) 31(16%) 33(37%) 9(10%)
Snack Quaker Oatmeal on the Go 1 bar 220 43 4 4 1
220 43(78%) 4(8%) 4(7%) 1(4%)
Dinner Mushroom Swiss Burger:
4oz ground beef (90 % or
better), whole wheat bun, ¼
cup grilled mushrooms, 1
slice swiss cheese
1 burger 513 22 40 32 13
Baked potato 1 large 134 31 3 0 0
Sour cream, fat free 2 T 58 2 2 5 3
Apple Juice 1 cup 87 22 0 0 0
792 77(38%) 45(22.7) 36.5(41%) 16(18%)
Evening Snack Kashi Go Lean Crunch 1 cup 190 36 3 3 0
Milk (Skim/2%) ½ cup 45 12 8 0 0
235 48(81%) 11(18%) 3(11%) 0
Daily Total 3022 454 (59%) 117 (16%) 92.5(27%) 29 (8.7%)
SAMPLE DAILY MENU 3000-Calorie Menu
Amount Calories CHO (g) Protein (g) Fat (g)
Saturated
fat (g) Breakfast
Quick or cooked
oats
2 packets 1
cup 145 25 6 2 0
Milk (Skim) 1 cup 86 12 8 0 0
Raisins ¼ cup 109 29 1 0 0
Nuts 2 oz 334 11 12 30 3
Fruit 1 cup 109 28 1 1 0
783 105(54%) 28(14%) 33(38%) 3(3%)
Snack
Pretzels 1 oz 107 22 3 1 0
Hershey’s Kisses 4 pieces 103 12 1 6 4
210 34(65%) 4(8%) 7(30%) 4(17%)
Lunch
Deli sandwich: 2
slices whole grain
bread, 4oz. turkey, 1 sandwich 339 32 30 11 6
1 slice cheese, 1T
mustard
Baby carrots 1 cup 55 13 1 0 0
Peach 1 medium 42 11 1 0 0
Yogurt, low fat 1 cup 250 47 11 3 2
100 % Orange
juice 1 cup 113 27 2 0 0
799 130(65%) 45(22.5%) 14(16%) 8(9%)
Snack
Trail mix ½ cup 176 14 5 12 2
Fruit ½ c 82 8.5 1 1 -
217 22.5(41%) 6(11%) 13(53%) 2(8%)
Dinner
Tacos: 4-6oz lean
ground beef, 3
flour
tortillas, ¼c salsa, 3 tacos 585 46 39 27 9
¾c reduced fat
cheese
Fresh fruit salad 1.5 cup 152 22 1 8 2
Sour cream, red.fat 2 T 58 2 2 5 3
795 70(35%) 42(21%) 40(45%) 15(17%)
Daily Total 3014 400 (53%) 135 (18%) 109(32.5%) 32 (10%)
SAMPLE DAILY MENU 3500-Calorie Menu
Amount Calories CHO (g) Protein (g) Fat (g)
Saturated
fat (g)
Breakfast
Pancakes 5 medium 240 48 5 3 1
Maple Syrup ¼ c 227 57 - - -
2% milk 2 c (16 oz) 242 24 16 9 6
Fruit 1 c 82 17 1 1 -
791 146 (74%) 22 (11%) 13 (15%) 7 (8%)
Snack
Sports drink or
diluted juice1 20 oz 160 40 - -
-
Almonds ~22 almonds 154 7 9 10 1
314 47 60%) 9 (11%) 10 (29%) 1 (3%)
Lunch
Deli sandwich: 2 sandwiches 858 66 63 38 10
4 (1oz) turkey
slices, 1 slice
cheese, 2 T mayo, 2
slices whole wheat
bread
Water 16 oz - - - - -
Baby carrots 10 40 10 1 - -
898 76 (34%) 64 (29%) 38 (38%) 10 (10%)
Snack
Sports drink or
diluted juice1 20 oz 160 40 - -
-
Banana 1 medium 97 21 1 1 -
257 61 (95%) 1 (2%) 1 (3%) -
Dinner
Spaghetti noodles 2 c 390 79 14 2 -
Spaghetti sauce
w/meat 1 c 283 21 16 15
4
Broccoli, cooked 1 c 59 5 3 3 -
Dinner roll 2 medium 204 36 6 4 1
2% milk 2 c 242 24 16 9 6
1178 165 (56%) 55 (19%) 33 (25%) 11 (8%)
Totals 3438 495 (58%) 151 (18%) 95 (25%) 29 (8%)
SAMPLE DAILY MENU 3500-Calorie Menu
Amount Calories CHO (g) Protein (g) Fat (g)
Saturated
fat (g)
Breakfast
Oatmeal 2 c, cooked 297 51 12 5 1
Honey 2 T 124 31 - - -
Egg, hard boiled 1 large 101 1 8 7 2
2% milk 1c (8oz) 121 12 8 5 3
Orange juice 1c (8oz) 108 25 2 - -
751 122 (65%) 30 (16%) 17 (19%) 6 (7%)
Snack
Peanut Butter
Sandwich 1 sandwich 355 42 13 15 3
Banana 1 medium 97 21 1 1 -
Sports drink or
diluted juice1 20 oz 152 38 - - -
604 101 (67%) 14 (9%) 16 (24%) 3 (13%)
Lunch
BLT (3 slices 2 sandwiches 704 68 27 36 9
turkey bacon, 1 leaf
of lettuce, 2 slices
tomato, 2 T mayo)
Baby carrots 10 40 10 1 - -
Water 16 oz - - - - -
744 78 (42%) 28 (15%) 36 (44%) 9 (11%)
Snack
Power Bar 1 bar 210 38 10 2 -
Sports drink or
diluted juice1 20 oz 152 38 - - -
362 76 (84%) 10 (11%) 2 (5%) -
Dinner
Grilled chicken 8 oz 348 0 69 8 2
Baked sweet potato 1 large 238 43 3 6 1
Dinner roll 2 med 204 36 6 4 1
2% milk 2 c (16oz) 242 24 16 9 6
1032 103 (40%) 94 (36%) 27 (24%) 10 (8%)
Totals 3493 480 (55%) 176 (20%) 98 (25%) 28 (7%)
SAMPLE MENU 4,000- Calorie Menu
Amount Calories CHO (g) Protein (g) Fat (g) Saturated fat (g)
Breakfast
Honey nut cheerios 2 cups 220 44 6 4 Skim milk 1 cup 83 12 8 1 .29
Low fat fruit variety 8 oz 243 46 10 3 1.8
yogurt Multigrain toast 2 each 130 24 6 2 .4
Jelly 2 T 100 26
Butter 1T 101 11 2.2
877 154(70%) 30(14%) 21(22%) 4.7(5%)
Snack
Apple 1 each 72 19 Granola Bar (Nature
Valley)
2 each 280 50 6 8 1
352 69(78%) 6(7%) 8(21%) 1(3%)
Lunch Pita bread, whole wheat 1 each 170 35 6 2 .26
Deli turkey 2 slices 100 2 11 Deli ham 2 slices 50 1 8 2 .5
Swiss cheese 1 slice ( 1
oz)
106 8 8 5
Mustard 2T 6 Pretzels 1 oz 103 23 3 1 .16
Chicken noodle soup 1 cup 117 11 11 3 .8
Orange juice 1 cup 112 26 2
764 98 (51%) 49 (26%) 17 (20%) 7 (8%)
Snack Power bar 1 each 230 45 10 2 .5
Skim milk 1 cup 83 12 8
Heresy’s syrup, 2 T 105 24 1
Gatorade 20 oz 158 38
576 119(83%) 19(13%) 2(3%) .5(1%)
Dinner Whole grain rice 2 cups 258 44 4 6 1.4
Mixed vegetables 2 cup 120 24 6
Grilled chicken breast 3 oz 130 23 3 1
Butter 1 T 101 11 2.2
Chocolate chip cookies 2 each 280 32 4 16 4
889 100(45%) 37(17%) 36(36%) 8.6(9%)
Snack Bagel 1 each 195 38 7 1 .16
Shake
Honey 1 T 64 17
Skim milk powder ½ cup 128 18 12
Banana 1 each 105 27
Frozen raspberries ½ cup 53 14
Non-fat vanilla yogurt 6 oz 60 11 5
Ice
605 125(83%) 24(16%) 1(1%) .16 (Trace)
Daily Total 4,063 665(65%) 165(16%) 85(19%) 22(5%)
SAMPLE MENU 4,000 Calorie Menu
Amount Calories CHO (g) Protein (g) Fat (g) Saturated
fat (g)
Breakfast Frozen waffles 3 each 207 39 7.2 3.4 .6
Maple syrup 4 T 209 54 Low fat yogurt 8 oz 243 46 10 3 1.8
Apple juice 8 oz 116 28
Butter 1 T 108 12 6.13
883 167(76%) 17.2(8%) 18.4(19%) 8.5(9%)
Snack Blueberry muffin 1 each 160 23 3 6 .9
Craisins 1 109 28 1
package
Skim milk 8 oz 83 12 8
Heresy’s syrup 2 T 105 24
457 87(76%) 12(11%) 6(12%) .9(2%)
Lunch
Tuna Melt
Canned tuna- all white in H20 1 can 191 42 1.4 .4
Miracle whip light 2 T 37 3 3 .5
Whole wheat toast 2 pieces 256 48 8 4 .8
American cheese 1 slice 31 2.5 5 .2 Tortilla chips 1 oz 138 19 2.2 6.6 .7
Salsa ¼ cup 16 3 .7 .2
Peaches ½ cup 29 7 1
698 83(48%) 60(34%) 15.4(20%) 2.4(3%)
Snack Hard boiled eggs 2 each 158 2 12 10 3.2
Pita bread 1 each 165 33 5 1 .10
American cheese 1 slice 31 2.5 5 .2
Gatorade 20 oz 158 38
512 76(59%) 22(17%) 11.2(20%) 3.3(6%)
Dinner
Chicken Quesadilla
Flour tortillas 2 each 208 36 6 4 1.2
Chicken breast 6 oz 260 46 6 1.9
Shredded cheese ¼ cup 90 2 5 7 1.5
Romaine lettuce ½ cup 5 1
Tomatoes, diced ¼ cup 8 2 Sour cream 2 T 51 1 1 5 3
Refried beans 119 20 7 2 .6
Whole wheat roll 76 15 2 1 .2 Mexican rice ½ cup 218 46 4.52 1.62 .3
875 97(44%) 65(30%) 24(25%) 7.9(8%)
Snack Chocolate pudding ½ cup 154 23 5 3 2.8
Banana 1 each 105 27 1 Animal crackers 20 each 134 22 2 4 1
Skim milk 8 oz 83 12 8
476 84(71%) 16(13%) 7(13%) 3.8(7%)
Daily Total 3,901 594(61%) 192(20%) 82(19%) 26.8(6%)
SAMPLE DAILY MENU 4,500-Calories Menu
Food Amount Calories CHO(g) Protein(g) Fat(g) Saturated
fat (g)
Breakfast Low fat fruit yogurt 8oz 243 46 10 3 1.8
Whole grain bagel 1each 195 38 7 1
Small banana 1 each 105 27 1
Apple juice 8 oz 112 28 Peanut butter 1 T 94 3 4 8 1.5
749 154(82%) 22(12%) 12(14%) 3.3(4%)
Snack Chocolate power bar 1 each 230 45 10 2 .5
Gatorade 20 oz 158 38
Raisins ½ cup 244 64 2
632 147(93%) 12(8%) 2(3%) .5(1%)
Lunch
Omelet
Eggs 3 each 222 18 15 4.7
American cheese 1 oz 106 6 9 5.6
Chopped mushrooms, peppers,
onions
½ cup 25 5 2
Whole wheat toast 2 each 256 48 8 4 .7
Jelly 2 T 100 26
Cantaloupe 1 cup 54 14 1
Orange juice 1 cup 112 26 2
875 119(54%) 37(17%) 28(29%) 11(11%)
Snack Whole wheat bread 1 each 128 24 4 2 .4
Deli turkey 2 slices 40 9 1
Miracle whip 1 T 37 3 3 .5
Shake
Skim milk powder ½ cup 128 18 12
Honey 2 T 128 34
Small banana 1 each 105 27 1
Frozen raspberries ½ cup 129 33 1
Non-fat vanilla yogurt 6 oz 60 11 5
755 150(80%) 32((17%) 6(7%) .9(1%)
Dinner Frozen salmon fillets 2 each (6
oz)
198 0 30 6 1.5
Romaine lettuce 2 cups 20 4 2
Italian salad dressing 2 T 86 3 8 1.3
Whole wheat dinner roll 1 each 76 15 2 1
Medium baked potato 1 each 222 51 5
Butter 1 T 108 12 6.1
710 73(41%) 39(22%) 27(34%) 8.9(12%)
Snack Frozen pepperoni pizza 2 slices 362 40 20 14 4.5
Oatmeal cookie 1 each 234 45 6 4 .7
Gatorade 20 oz 158 38
754 123(65%) 26(14%) 18(21%) 5.2(6%)
TOTALS 4,475 766(68%) 168(15%) 93(19%) 30(6%)
SAMPLE DAILY MENU 4,500 Calorie Menu
Amount
Calories
CHO (g) Protein
(g)
Fat ( g) Saturated
fat (g)
Breakfast Cinnamon toast crunch 1 ½ cups 254 47 3 6.6. 1
Skim milk 1 cup 83 12 8 - -
Whole wheat toast 2 each 256 48 8 4 .7
Butter 1 T 108 - 12 6.1
Jelly 2 T 100 26 - - -
Orange juice 1 cup 112 26 2 - -
838 159(76%) 21(10%) 22.6(24%) 7.8(8%)
Snack String cheese 1 each 71 1 7 4 2.8
Wheat thins 2 oz 284 38 6 6 1.6
Gatorade 20 oz 158 30
513 89(70%) 13(10%) 10(18%) 4.4(8%)
Lunch Subway club (or deli sandwich) 12 in 588 80 44 10 3.0
Cream of broccoli soup 1 cup 164 15 6 4 .70
Fruit punch 16 oz 220 58
972 153(63%) 50(21%) 14(135) 3.7(3%)
Snack
Shake Skim milk powder ½ cup 128 18 12 - -
Honey 1 T 64 17 - - -
Banana 1 each 105 27 1 - -
Non-fat vanilla yogurt 6 oz 60 11 5 - -
Ice Frozen strawberries 1 cup 198 54 2 - -
Honey graham crackers 4 each 118 22 2 3 .4
673 149(89%) 22(13%) 3(4%) .4(1%)
Dinner Hamburger (large) on bun
vegetables condiments
1 each 512 40 26 27 10.4
Macaroni and cheese 1 cup 393 40 15 19 8.2
Mashed potatoes, instant ½ cup 122 17 2 5 1.3
Carrots ½ cup 25 6 1 - -
Ranch dressing-light 2 T 62 2 - 6 1.1
1,114 105(38%) 44(16%) 51(41%) 21(17%)
Snack Microwave popcorn- 94% fat
free
4 cups 124 24 4 - -
Open face turkey sandwich Turkey breast 2 slices 100 2 22 - -
Mayonnaise 1 T 99 11 1.64
Rye bread 1 slice 83 15 3 1 .2
406 41(40%) 29(29%) 12(27%) 1.8(4%)
DAILY TOTALS 4,516 696(62%) 179(16%) 113(23%) 42(8%)
SAMPLE DAILY MENU 5,000- Calorie Menu
Amount Calories CHO (g) Protein (g) Fat (g) Saturated
fat (g)
Breakfast Oatmeal, instant packets 2 cups 224 40 8 4 .7
Brown sugar 1 T 51 12 English muffin 1 each 128 25 4 1 .14
Jelly 2T 100 26
Banana 1 each 105 27 1
608 130(86%) 13(9%) 5 (7%) .8(1%)
Snack Low fat fruit variety yogurt 8oz 243 46 10 3 1.8
Granola ½ cup 219 31 5 9 3.8
Gatorade 20 oz 158 38 Granola bars 2 each 245 38 3 9 5.3
865 153(71%) 18(8%) 21(22%) 11(11%)
Lunch
Mixed vegetables 1 cup 120 24 6
Rice 1 ½ cups 324 66 9 3
Grilled chicken breast 6 oz 260 46 6 2
Bread sticks 2 each 123 20 4 3 .4
Butter 1 T 101 11 2.2
928 110(47%) 65(28%) 23 (22%) 5 (5%)
Snack
Apple 1 each 72 19 Cheese crackers 30 each 151 17 3 8 2.8
Fruit punch 16 oz 358 66
581 102(70%) 3(2%) 8(12%) 2.8 (4%)
Snack Honey bunches of oats 1 cup 160 33 3 2 .7
Skim milk 1 cup 83 12 8
243 45(74%) 11(18%) 2(7%) .7(3%)
Dinner Lean ground beef 3 oz 231 0 21 16 6.2
Penne pasta 2 cups 460 96 16 Marinara sauce 1 cup 92 14 2.4 3 .4
Garlic bread 2 each 372 42 8.3 19 4.8
Romaine lettuce 2 cups 20 4 2
Ranch dressing 2 T 146 2 16 2
1321 158(48%) 66(20%) 40(27%) 11(7%)
Snack Grilled cheese 1 each 292 27 10 16 6
Skim milk 1 cup 83 12 8
Heresy’s chocolate syrup 2 T 105 24 1
480 63(53%) 19(16%) 16(30%) 6(11%)
Daily Totals 5,026 761(61%) 195(16%) 116(21%) 37(7%)