Strength & Conditioning Training

HIGH SCHOOL AUDIENCEJOE BORDEN

Different AspectsNutrition Weight

Training

Speed Training

Sleep/Rest

Foods To Eat◦ Proteins

Chicken, Fish, Nuts, etc.

◦ Good Carbohydrates Whole-Wheat Bread,

Brown Rice, Vegetables, etc.

◦ Fruits and Vegetables Apples, Bananas,

Carrots, etc.

Nutrition

Foods To Avoid◦ Saturated Fats

Ice Cream, Butter, Lard, etc.

◦ Trans Fats Cookies, doughnuts,

pastries, etc.◦ Fast Foods

McDonalds, Wendy’s, Taco Bell, etc.

Nutrition Don’t do it

Gatorade◦ Drink during or after

◦ Restores electrolytes in body

◦ Keeps you hydrated

◦ Restores protein in muscles

Nutrition

Water ◦ Drink about 8

glasses

◦ Fills you up

◦ Keeps you hydrated

◦ No calories

Nutrition

To Build Mass◦ Increase weights

lower repetitions

◦ Wait couple of minutes between sets

◦ Lift for about 30 to 45 minutes

Weight Training I pick things up and put

them down

To get Tone◦ Decrease weights

and Increase repetitions

◦ Decrease time between sets

◦ Superset

Weight Training

Don’t exercise same body part each day

Never work out longer than 1hr 30 minutes

Use muscle instead of fat for energy

Weight Training

Remember to light stretch after

Cool down the body

Rehydrate with Water/Gatorade post-workout

Weight Training

Warm –up correctly with dynamic stretches.

Make sure warm and loose before workout

Speed Training Don’t sweat the technique

Drills:◦ Ladder Drills

One-foot in each Two feet in each Sideways one foot Sideways two feet Hop one foot Hop two feet Icky Shuffle

◦ Do each drill twice

Speed Training

Interval Speed Training◦ Do on a track or

treadmill

◦ Run for one minute

◦ Jog for two minutes

◦ Repeat for about 15 minutes

Speed Training

Sprints◦ Suicides

◦ 40 yard-dash

◦ L- Drill

◦ W-Drill

◦ Shuttle

Speed Training

After workout Static Stretch

Cool the body down

Rehydrate with Water/Gatorade

Eat a well balanced meal

Speed Training

Sleep and Rest is crucial part

Muscles need rest to build

Without sleep or rest body will use protein as energy.

Sleep/Rest

Always get at least 8 hours sleep

Never workout body parts back to back days

Make sure plenty time between workouts

Sleep/Rest

Weight Train 3 to 5 days a week

Speed Train 2 to 3 days a week

Need plenty of rest between workouts

Sleep/rest

Never over workout

This may cause injury

30 to 45 minutes of high intensity activity.

Sleep/Rest

The End