University of South Florida Strength & Conditioning Manual

4/9/07 Dear Bull: The summer program is a crucial 8-week program designed to build upon the foundation laid during the off-season. It is during these summer months that our fate will be determined for the upcoming season. Your teammates, coaches, and fans demand you give 110% effort this summer. Anything else will not be tolerated. Within this manual you will find the summer program outlined in detail for the months of May, June, and July. We will train upper body on Monday’s and Thursday’s. On Tuesday’s and Friday’s we will train lower body. Conditioning will follow each workout. It is important you condition after your weight room workout to take advantage of physiological principles. For those of you on campus lifting groups will be conducted at 7:00, 9:30, 1:00, and 2:30. The running groups will be 8:30 a.m. and 4:00 p.m. If you are off campus and cannot locate a training facility let me know as soon as possible. Total dedication and commitment is demanded. At the start of camp all players will be tested in Height, Weight, Body Fat %, Bench 225-Rep, Vertical Jump, Broad Jump, and 300 yard Shuttle. The team can only be as good as the effort you put forth during the summer program. Take care this summer and good luck with your efforts. If you have any questions, feel free to call myself or one of our Assistant Strength Coach’s Aaron Quarberg and Kaz Kazadi at (813) 974-7360. Sincerely, Ron McKeefery, MEd. CSCS, SCCC Assistant Athletic Director Head Strength and Conditioning Coach University of South Florida

University of South Florida Strength & Conditioning

Summer Manual 2007

Table of Contents

I. Calendar II. May Strength and Conditioning III. June Strength and Conditioning IV. July Strength and Conditioning V. Flexibility & Warm-Up VI. Strength Training Exercises

a. Olympic Lifting b. Lower Body c. Upper Body d. Core Development e. Percentage Charts

VII. Speed, Agility, & Conditioning Protocols VIII. Nutrition


Summer Schedule

Monday, Tuesday, Thursday, & Friday

7:00-8:15 Lift (OL,TE, SP) 8:30-9:30 Run 9:30-10:45 Lift (DL, DE, LB) 1:00-2:15 Lift (Incoming Freshman) 2:30-3:45 Lift (WR, DB, QB, RB) 4:00-5:00 Run

5:30-6:30 7on7

Wednesday

1:00-2:15 Make-Up Lift 2:30-3:30 Make-Up Run 9:00-2:15 Extra Lifting

Saturday

9:30-10:45 Make-Up Lift 10:45-11:45 Make-Up Run 9:30-12:00 Extra Lifting

SUN MON TUES WED THURS FRI SAT

1 2 3 4 5

OFF OFF

6 7 8 9 10 11 12

OFF LIFT UPPER LIFT LOWER LIFT UPPER LIFT LOWER OFFEXTRA LIFT 8:00-12:00

SUMMER A&C BEGIN

13 14 15 16 17 18 19

OFF LIFT UPPER LIFT LOWER LIFT UPPER LIFT LOWER OFFEXTRA LIFT 8:00-12:00

20 26

MEMORIAL DAY LIFT UPPER

OFF HOLIDAY LIFT LOWER SPEED DEVELOPMENT &

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

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

27 28 29 30 31

MAY 2007

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

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

SUN MON TUES WED THURS FRI SATLIFT LOWER

20X60yds.(9,8,7)

EXTRA LIFT 10:00-12:00

SPEED SCHOOL 11:00

1 2

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

OFF TRACK - 300'S AGILITY FIELD - AGILITY'S MAKE-UP RUN 8:30 SPEED DEVELOPMENT & 100 YARD SPRINT LADDER EXTRA LIFT 10:00-12:00

5:30 7 ON 7 5:30 7 ON 7 ONLY TIMES POSITION WORK 4X100,80,60,40,20,10 SPEED SCHOOL 11:00

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

3 4 5 6 7 8 9


OFFINTRAMURAL FIELD - 300

SHUTTLE TEST AGILITY FIELD - AGILITY'S MAKE-UP RUN 8:30 SPEED DEVELOPMENT & 14 X 100'S (18,16,14) EXTRA LIFT 10:00-12:00

5:30 7 ON 7 5:30 7 ON 7 ONLY TIMES POSITION WORK SPEED SCHOOL 11:00

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

10 11 12 13 14 15 16


OFF TRACK - 200'S AGILITY FIELD - AGILITY'S MAKE-UP RUN 8:30 SPEED DEVELOPMENT & 30X40 (7,6,5) EXTRA LIFT 10:00-12:00

5:30 7 ON 7 5:30 7 ON 7 ONLY TIMES POSITION WORK SPEED SCHOOL 11:00

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

17 18 19 20 21 22 23


OFF TRACK - 200'S AGILITY FIELD - AGILITY'S MAKE-UP RUN 8:30 SPEED DEVELOPMENT & 100 YARD SPRINT LADDER EXTRA LIFT 10:00-12:00

5:30 7 ON 7 5:30 7 ON 7 ONLY TIMES POSITION WORK 4X100,80,60,40,20,10 SPEED SCHOOL 11:00

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

24 25 26 27 28 29 30

JUNE 2007

SUN MON TUES WED THURS FRI SATLIFT UPPER LIFT LOWER LIFT UPPER


SHUTTLE TEST AGILITY FIELD - AGILITY'S 10 X 60'S; 5 X 120'S; 10 X 60'S HOLIDAY HOLIDAY HOLIDAY5:30 7 ON 7

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

1 2 3 4 5 6 7


OFF GASSERS AGILITY FIELD - AGILITY'S MAKE-UP RUN 8:30 SPEED DEVELOPMENT & 10 X 60'S; 5 X 120'S; 10 X 60'S EXTRA LIFT 10:00-12:00

2 FULL/6 HALF/10 CROSS 5:30 7 ON 7 ONLY TIMES POSITION WORK SPEED SCHOOL 11:00

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

8 9 10 11 12 13 14



SHUTTLE TEST AGILITY FIELD - AGILITY'S MAKE-UP RUN 8:30 SPEED DEVELOPMENT & 14 X 100'S (18,16,14) EXTRA LIFT 10:00-12:00

ONLY TIMES POSITION WORK SPEED SCHOOL 11:00

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

15 16 17 18 19 20 21

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

OFF 225 & VERTICAL GASSERS LIFT UPPER 14 X 100'S (18,16,14) OFF OFFLIFT UPPER 4 FULL (45,43,41) POSITION DRILLS

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

22 23 24 25 26 27 28

OFF

29 30 31

JULY 2007

OPTIONAL LIFT 8:00-2:00

SUN MON TUES WED THURS FRI SAT

OFF

1 2 3 4

Report 10-3 Shuttle 11:00a.m. 8:30 Practice #2 8:30 Practice #3 8:30 Practice #4 8:30 Practice #5 8:30 Practice #6

Team Mtg 4-6 4:00 Practice #1 3 Full Gassers 3 Full Gassers 3 Full Gassers 8 1/2 Gassers 10:45 Off Lift #3

Orientation 8-10:15 10:45 Off Lift #1 10:45 Def Lift #1 10:45 Off Lift #2 10:45 Def Lift #2 3:45 Practice #7

3:00 Media Day 4:00 Walk-Thru 4:00 Walk-Thru 4:00 Walk-Thru 8 1/2 Gassers5 6 7 8 9 10 11

8:30 Practice #8 8:30 Practice #9 8:30 Practice #11 8:30 Practice #12 8:30 Practice #14 8:30 Practice #15 9:00 Scrimmage #17

6 1/2 Gassers 3:45 Practice #10 12 Crossfields 3:45 Practice #13 14 Crossfields 3:45 Practice #16 3:00 RJ Walk Thru

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

4:00 Walk-Thru 4:00 Walk-Thru 4:00 Walk-Thru12 13 14 15 16 17 18

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

4:15 Practice #18 3:45 Practice #20 10 Crossfields 7:30 Scrimmage #23 3:45 Practice #24 3:45 Practice #26 9:30 Pracice #27

10 Crossfields 10:45 Team Lift #6 6 Crossfields 6 Crossfields 6 Crossfields 2:30 RJ Walk Thur

4:00 Walk-Thru19 20 21 22 23 24 25

7:00am Make Up Shuttle

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

Power & Skill Power Positions

26 27 28 29 30 31

AUGUST 2007

CLASSES BEGIN - START INSEASON LIFTING SCHEDULE

OPTIONAL WORKOUTS 8:00-2:00


Summer 2007

Phase I

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

Monday Bench Press 5 x Cycle Db Incline 3 x 10-12 Military Press 3 x 10-12 Shoulder Complex 2 x 10-12 Dips 3 x 10-12 St. Bar Curls 3 x 10-12 Core 200 reps Grip Cycle Neck Lateral Flex 2 x 12 Neck Flexion 1 x 12 Weight

Tuesday

Hang Clean 5 x Cycle Squat 5 x Cycle Leg Curls 3 x 10-12 Leg Ext. 3 x 10-12 St. Legged Deadlift 3 x 10-12 Lat Pulldown 3 x10-12 Abduction 1 x 10-12 Calf Raise 1 x 10-12 Core 200 reps Grip Cycle Neck Lateral Flex 2 x 12 Neck Extension 1 x 12

Thursday Push Jerk 5 x Cycle Incline 5 x Circuit Db Bench 3 x 10-12 Shoulder Complex 2 x 10-12 Tricep Pushdowns 3 x 10-12 Alt Db Curls 3 x 10-12 Core 200 reps Grip Cycle Neck Lateral Flex 2 x 12 Neck Flexion 1 x 12

Friday Power Clean 5 x Cycle Single Leg Circuit 3 x 10-12 Leg Curls 3 x 10-12 Leg Ext. 3 x 10-12 Shrugs 3 x 10-12 Lat Pulldown 3 x 10-12 Adduction 1 x 10-12 Core 200 reps Grip Cycle Neck Lateral Flex 2 x 12 Neck Extension 1 x 12

UNIVERSITY OF SOUTH FLORIDA STRENGTH AND CONDITIONING

2007 SUMMER PHASE INAME:

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

67.5 5 67.5 5 72.5 5 72.5 570 5 70 5 75 5 75 575 4 75 4 80 4 80 4

77.5 4 77.5 4 82.5 4 82.5 485 3 85 3 87.5 3 87.5 3

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

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

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

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

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

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

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

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

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

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

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

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

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

Core 200 200 200 200

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

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

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


55 5 55 5 57 5 57 557 5 57 5 60 5 60 560 5 60 5 62 5 62 562 5 62 5 65 5 65 565 5 65 5 67 5 67 5

55 5 57 5 57 5 60 557 10 60 10 60 8 62 860 10 62 10 62 8 65 862 10 65 10 65 8 67 865 10 67 10 67 8 70 8

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Core 200 200 200 200

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


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

MEDICAL/O

RTHOPED

IC:

Dips

St. Bar Curls

Shoulder Complex

Hang Clean

/

Squat /

Leg Curls

Leg Ext

St. Legged Deadlift

Lat Pulldown

Military Press

5/7

TUESDAY5/1 5/8 5/15 5/22

5/14 5/21MONDAY

4/30

Bench Press

/

Db Incline

UNIVERSITY OF SOUTH FLORIDA STRENGTH AND CONDITIONING

2007 SUMMER PHASE INAME:


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

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

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

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

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

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

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

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

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

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

Core 200 200 200 200

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


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


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Core 200 200 200 200

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



Db Bench

Push Jerk

/

Incline /

Tricep Pushdown

Leg Curls

Leg Ext

Alt Db Curls

Shoulder Complex

MEDICAL/O

RTHOPED

IC:

Shrugs

Lat Pulldown

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

Power Clean

/

Single Leg

Circuit

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


Conditioning Schedule

Week of April 30th

Monday

PNF Stretch Warm-Up: A Walks/A Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds Glute Lunge/Hip 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds Power Carioca 2 x 20 yds. Anaerobic Conditioning: 300’s 2 x 300 yds. (58,55,53) Rest 2:15 Break 8 Minutes 300’s 2 x 300 yds. (58,55,53) Rest 2:15 Backpedal 2 x 50 yds

Tuesday

PNF Stretch Warm-Up: A Walks/A Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds Glute Lunge/Hip 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds Power Carioca 2 x 20 yds. Lateral Speed & Agility: 4 Corner 2 x 3 Drills 3 Cone Wheel 2 x Rt & Lt 5-10-5 2 x Rt & Lt Rest 3:00 Minutes Straight Ahead Speed: Sprint Ladder 1 x 40 yds

Thursday

PNF Stretch Warm-Up: A Walks/A Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds Glute Lunge/Hip 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds Power Carioca 2 x 20 yds. Speed Development Station 1 – Tech and Start 4 Mins. Station 2 – Overload 4 Mins. Station 3 – Overspeed 4 Mins. Position Drills:

10 Minutes

Friday PNF Stretch Warm-Up: A Walks/A Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds Glute Lunge/Hip 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds Power Carioca 2 x 20 yds. Anaerobic Conditioning: 60’s 6 x 60 yds (9,8,7) Rest 2:00 minutes 60’s 6 x 60 yds (18,16,14)



Week of May 7th

Monday


Tuesday PNF Stretch Warm-Up: A Walks/A Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds Glute Lunge/Hip 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds Power Carioca 2 x 20 yds. Lateral Speed & Agility: 4 Corner 2 x 3 Drills 3 Cone Wheel 2 x Rt & Lt 5-10-5 2 x Rt & Lt Rest 3:00 Minutes Straight Ahead Speed: Sprint Ladder 2 x 20 yds

Thursday


10 Minutes

Friday PNF Stretch Warm-Up: A Walks/A Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds Glute Lunge/Hip 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds Power Carioca 2 x 20 yds. Anaerobic Conditioning: 100 yd Sprint Ladder (620yds) 2x100,80,60,40,20,10



Week of May 14th

Monday PNF Stretch Warm-Up: Warm-Up: A Walks/A Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds Glute Lunge/Hip 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds Power Carioca 2 x 20 yds. Anaerobic Conditioning: 300’s 2 x 300 yds. (58,55,53) Rest 2:15 Break 8 Minutes 300’s 2 x 300 yds. (58,55,53) Rest 2:15 Backpedal 2 x 50 yds

Tuesday PNF Stretch Warm-Up: Warm-Up: A Walks/A Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds Glute Lunge/Hip 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds Power Carioca 2 x 20 yds. Lateral Speed & Agility: 4 Corner 2 x 3 Drills 3 Cone Wheel 2 x Rt & Lt 5-10-5 2 x Rt & Lt Rest 3:00 Minutes Straight Ahead Speed: Sprint Ladder 1 x 40 yds

Thursday PNF Stretch Warm-Up: Warm-Up: A Walks/A Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds Glute Lunge/Hip 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds Power Carioca 2 x 20 yds. Speed Development Station 1 – Tech and Start 4 Mins. Station 2 – Overload 4 Mins. Station 3 – Overspeed 4 Mins. Position Drills:

10 Minutes

Friday PNF Stretch Warm-Up: Warm-Up: A Walks/A Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds Glute Lunge/Hip 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds Power Carioca 2 x 20 yds. Anaerobic Conditioning: 100’s 5 x 100 yds (18,16,14) Rest 1:30 minutes 100’s 5 x 100 yds (18,16,14)



Week of May 21st

Monday PNF Stretch Warm-Up: A Walks/A Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds Glute Lunge/Hip 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds Power Carioca 2 x 20 yds. Anaerobic Conditioning: 200’s 3 x 200 yds. (36,33,31) Rest 1:30 Break 8 Minutes 200’s 3 x 200 yds. (36,33,31) Rest 1:30 Backpedal 2 x 50 yds


Thursday PNF Stretch Warm-Up: A Walks/A Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds Glute Lunge/Hip 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds Power Carioca 2 x 20 yds. Speed Development Station 1 – Tech and Start 4 Mins. Station 2 – Overload 4 Mins. Station 3 – Overspeed 4 Mins. Position Drills:

10 Minutes

Friday PNF Stretch Warm-Up: A Walks/A Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds Glute Lunge/Hip 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds Power Carioca 2 x 20 yds. Anaerobic Conditioning: 100 yd Sprint Ladder (620yds) 2x100,80,60,40,20,10


Summer 2007

Phase II


Monday

Push Jerk 4 x Cycle Bench Press 5 x Cycle Hammer Iso Row 3 x 10-12 Db Incline 2 x 10-12 Pull-Ups 2 x 10-12 Pec Flyes 2 x 10-12 Reverse Hypers 2 x 10-12 St. Bar Curls 3 x 10-12 Tricep Push Downs 2 x 10-12 Core 200 reps Grip Cycle Neck Lateral Flex 2 x 12 Neck Extension 1 x 12 Weight

Tuesday

Power Clean 5 x Cycle Hammer V Squat 2 x 10-12 Leg Ext. 2 x 10-12 Athletic Movement Romanian Deadlift 2 x 10-12 Step-Ups 2 x 10-12 Athletic Movement Military Press 2 x 10-12 Hammer Rear Delt 2 x 10-12 Upright Row 2 x 10-12 Abduction 1 x 10-12 Calf Raise 1 x 10-12 Core 200 reps Grip Cycle Neck Lateral Flex 2 x 12 Neck Flex 1 x 12

Thursday

Power Clean Tech. 4 x Cycle CG Bench or Incline 5-4 x Cycle Iso Pulldown 2 x 10-12 Athletic Movement Cable Flyes 2 x 10-12 Hyperextensions 2 x 10-12 Athletic Movement Hammer Curls 2 x 10-12 Dips 2 x 10-12 Athletic Movement Core 200 reps Grip Cycle Neck Lateral Flex 2 x 12 Neck Extension 1 x 12

Friday

Jammer 4x5 Squat 5 x Cycle Single Leg Squat 2 x 10-12 Leg Press 2 x 10-12 St. Leg Hip Ext. 2 x 10-12 Lunges 2 x 10-12 Db Military 2 x 10-12 ABC’s 1 x 26 Shrugs 2 x 10-12 Adduction 1 x 10-12 Calf Raise 1 x Burnout Core 200 reps Grip Cycle Neck Lateral Flex 2 x 12 Neck Flex 1 x 12

UNIVERSITY OF SOUTH FLORIDASTRENGTH AND CONDITIONING

2007 SUMMER PHASE IINAME:


52 5 55 5 57 5 60 5

55 5 57 5 60 5 62 5

60 5 62 5 65 5 67 560 5 62 5 65 5 67 5

55 10 57 10 60 10 62 10

60 8 65 8 70 5 75 5

65 5 70 5 75 5 80 5

70 5 75 5 85 4 80 4

70 5 75 5 85 3 80 3Neg 2/6 MAX

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Core 200 200 200 200

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


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


55 5 57 5 60 3 62 3

57 5 60 5 62 3 65 3

60 5 62 5 65 3 67 3

62 5 65 5 67 3 70 365 5 67 5 70 3 72 3

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

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

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

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

Ath Mov't

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

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

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

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

Ath Mov't

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

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

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

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

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

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

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

Core 200 200 200 200

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



MEDICAL/O

RTHOPED

IC:

MONDAY5/28

TUESDAY5/29 6/5 6/12 6/19

6/11 6/18

Push Jerk

V-Squat

Hammer Rear Delt

Bench Press

/

Db Incline

Military Press

Step-Ups

RDL's

Upright Row

6/4

Hammer Iso Row

Power Clean

/

Leg Ext

Pull-Ups

St. Bar Curls

TPD's

Rev. Hypers

Pec Flyes


2007 SUMMER PHASE IINAME:


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

5 5 5 55 5 5 5

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

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

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

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

Ath. Mov't

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

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

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

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

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

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

Ath. Mov't

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

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

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

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

Ath. Mov't

Core 200 200 200 200

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


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


5 5 5 55 5 5 55 5 5 55 5 5 5

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Core 200 200 200 200

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



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

6/8 6/15 6/22

St. Leg Hip Ext

MEDICAL/O

RTHOPED

IC:

Power Clean Tech

Iso Lat Pull-down

Bench 40 /

Squat

Single Leg

SquatLeg

Press

Db Military

FRIDAY6/1

Shrugs

Jammer

ABC's

Cable Flyes

Hyper Ext.

Dips

Hammer Curls

Lunges



Week of May 28th

Monday Holiday – No Conditioing Optional Jog 20-30 mins.



20 Minutes




Week of June 4th

Monday


Tuesday

PNF Stretch Warm-Up: A Walks/A Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds Glute Lunge/Hip 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds Power Carioca 2 x 20 yds. Lateral Speed & Agility: 4 Corner 2 x 3 Drills 3 Cone Wheel 2 x Rt & Lt 5-10-5 2 x Rt & Lt Rest 3:00 Minutes Straight Ahead Speed: Sprint Ladder 2 x 40 yds

Thursday


10 Minutes

Friday PNF Stretch Warm-Up: A Walks/A Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds Glute Lunge/Hip 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds Power Carioca 2 x 20 yds. Anaerobic Conditioning: 100 yd Sprint Ladder (620yds) 2x100,80,60,40,20,10 Rest 5 Minutes 100 yd Sprint Ladder (620yds) 2x100,80,60,40,20,10 (18,16,14)



Week of June 11th

Monday PNF Stretch Warm-Up: A Walks/A Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds Glute Lunge/Hip 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds Power Carioca 2 x 20 yds. Test Preparation: 300 Yd Shuttle 5 x 60 yds Rest 90 Sec. 300 Yd Shuttle 5 x 60 yds Rest 5 minutes (Those who don’t pass) 300 Yd Shuttle 5 x 60 yds



20 Minutes




Week of June 18th




10 Minutes




Week of June 25th




10 Minutes

Friday PNF Stretch Warm-Up: A Walks/A Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds Glute Lunge/Hip 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds Power Carioca 2 x 20 yds. Anaerobic Conditioning: 100 yd Sprint Ladder (620yds) 2x100,80,60,40,20,10 Rest 5 Minutes 100 yd Sprint Ladder (620yds) 2x100,80,60,40,20,10 (18,16,14)


Summer 2007

Phase III


Monday

Snatch 4 x Cycle Bench Press 5 x Cycle Pec Flyes 2 x 8-10 Hyperextensions 2 x 8-10 Hammer Iso Row 2 x 8-10 Plyo Push Up 2 x 8-10 Negative Pull-Ups 2 x 8-10 Tricep Push Downs 2 x 8-10 St. Bar Curls 2 x 8-10 Core 200 reps Grip Cycle Neck Lateral Flex 2 x 12 Neck Extension 1 x 12 Weight

Tuesday

Power Clean 5 x Cycle Leg Ext. 2 x 8-10 Hammer V Squat 2 x 8-10 Athletic Movement Glute Ham 2 x 8-10 Step-Ups 2 x 8-10 Athletic Movement Hammer Rear Delt 2 x 8-10 Upright Row 2 x 8-10 Military Press 2 x 8-10 Abduction 1 x 8-10 Calf Raise 1 x 8-10 Core 200 reps Grip Cycle Neck Lateral Flex 2 x 12 Neck Flex 1 x 12

Thursday

Power Clean Tech. 4 x Cycle CG Bench or Incline 5-4 x Cycle Dips 2 x 8-10 Cable Flyes 2 x 8-10 Athletic Movement Reverse Hypers 2 x 8-10 Hammer Curls 2 x 8-10 Hammer Pullover 2 x 8-10 Athletic Movement Core 200 reps Grip Cycle Neck Lateral Flex 2 x 12 Neck Extension 1 x 12

Friday

Jammer 4x5 Squat 5 x Cycle Single Leg Squat 2 x 8-10 St. Leg Hip Ext. 2 x 8-10 Lunges 2 x 8-10 Leg Press 2 x 8-10 Cable High Row 2 x 8-10 Shrugs 2 x 8-10 Db Military 2 x 8-10 Adduction 1 x 8-10 Calf Raise 1 x Burnout Core 200 reps Grip Cycle Neck Lateral Flex 2 x 12 Neck Flex 1 x 12


2007 SUMMER PHASE IIINAME:


52 5 55 5 57 5 60 5

55 5 57 5 60 5 62 5

60 5 62 5 65 5 67 560 5 62 5 65 5 67 5

67 10 67 10 67 10 67 10

70 5 65 5 70 5 75 4

70 4 70 4 85 3 87 3

72 4 85 3 95 2 95 2

82 3 95 2 105 1 105 1Neg 2/6 Max Neg 2/4

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Core 200 200 200 200

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

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

Weight


72 3 77 3 80 3 80 3

75 3 80 3 82 2 87 2

77 3 82 3 85 2 95 1

80 3 85 2 87 1 100 182 3 87 2 90 1 105 1

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

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

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

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

Ath Mov't

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

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

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

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

Ath Mov't

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

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

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

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

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

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

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

Core 200 200 200 200

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

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

MONDAY6/26

TUESDAY6/27 7/4 7/11 7/18

7/10 7/177/3 MEDICAL/O

RTHOPED

IC:

Hammer Iso Row

Back Negative

TPD's

Military Press

Snatch

Leg Ext

V-Squat

Upright Row

Hyper Ext.

Hammer Rear Delt

Bench Press

/

Chest Plyo

St. Bar Curls

Pec Flyes

Power Clean

/

Glute HamStep-Ups


2007 SUMMER PHASE III

NAME:


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

5 3 3 55 3 3 5

60 8 Incline 4 60 10 Incline 360 8 82 4 60 10 87 360 8 4 60 10 360 8 4 60 10 360 8

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

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

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

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

Ath Mov't

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

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

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

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

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

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

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

Ath Mov't

Core 200 200 200 200

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

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


52 5 55 5 57 5 60 5

55 5 57 5 60 5 62 5

60 5 62 5 65 5 67 560 5 62 5 65 5 67 5

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Db Military

Lunges

Leg Press

Jammer

Squat

Single Leg Squat

St. Leg Hip

THURSDAY6/29 7/6 7/13 7/20

FRIDAY6/30 7/7 7/14 7/21

Shrugs

Cable HighRow

MEDICAL/O

RTHOPED

IC:

Power Clean Tech

Hammer Curls

Hammer Pullover

Cabl;e Flyes

Bench 40

Dips

Rev. Hypers



Week of July 2nd

Monday PNF Stretch Warm-Up: A Walks/A Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds Glute Lunge/Hip 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds Power Carioca 2 x 20 yds. Test Preparation: 300 Yd Shuttle 5 x 60 yds Rest 90 Sec. 300 Yd Shuttle 5 x 60 yds Rest 5 minutes (Those who don’t pass) 300 Yd Shuttle 5 x 60 yds

Tuesday PNF Stretch Warm-Up: A Walks/A Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds Glute Lunge/Hip 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds Power Carioca 2 x 20 yds. Lateral Speed & Agility: 4 Corner 2 x 3 Drills 3 Cone Wheel 2 x Rt & Lt 5-10-5 2 x Rt & Lt Rest 3:00 Minutes Position Drills:

20 Minutes

Wednesday PNF Stretch Warm-Up: Align Heels 2 x 20 yds Butt Kicks 2 x 20 yds Shuffle 2 x 20 yds Carioca 2 x 20 yds Backpedal 2 x 20 yds Hard 10 2 x 20 yds Anaerobic Conditioning: 60’s 10 x 60 yds (9,8,7) Rest 3:00 minutes 120’s 5 x 120 yds (19,17,16) Rest 3:00 minutes 60’s 10 x 60 yds (9,8,7)

Thursday Holiday – No Conditioning Optional Jog 20-30 Mins.



Week of July 9th

Monday PNF Stretch Warm-Up: A Walks/A Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds Glute Lunge/Hip 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds Power Carioca 2 x 20 yds. Anaerobic Conditioning: Gassers x 2 (45,43,41) Rest 1:00 minute Half Gasser x 6 (20,18,16) Rest 2:00 minutes Crossfield x 10 (10,9,8)



20 Minutes

Friday PNF Stretch Warm-Up: A Walks/A Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds Glute Lunge/Hip 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds Power Carioca 2 x 20 yds. Anaerobic Conditioning: 60’s 10 x 60 yds (9,8,7) Rest 3:00 minutes 120’s 5 x 120 yds (19,17,16) Rest 3:00 minutes 60’s 10 x 60 yds (9,8,7)



Week of July 16th

Monday PNF Stretch Warm-Up: A Walks/A Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds Glute Lunge/Hip 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds Power Carioca 2 x 20 yds. Test Preparation: 300Yd Shuttle 5 x 60 yds Rest 90 Sec. 300 Yd Shuttle 5 x 60 yds. Rest 5 Minutes (Those who don’t pass) 300 Yd Shuttle 5 x 60 yds.



20 Minutes




Week of July 23rd

Monday

PNF Stretch Warm-Up: A Walks/A Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds Glute Lunge/Hip 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds Power Carioca 2 x 20 yds. Test Preparation: 300 Yd Shuttle 5 x 60 yds Rest 90 Sec. 300 Yd Shuttle 5 x 60 yds Rest 5 minutes (Those who don’t pass) 300 Yd Shuttle 5 x 60 yds

Tuesday

PNF Stretch Warm-Up: A Walks/A Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds Glute Lunge/Hip 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds Power Carioca 2 x 20 yds. Anaerobic Conditioning: Gassers x 4 (45,43,41)

Wednesday

PNF Stretch Warm-Up: A Walks/A Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds Glute Lunge/Hip 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds Power Carioca 2 x 20 yds. Position Drills:

20 Minutes

Thursday

PNF Stretch Warm-Up: A Walks/A Skips 2 x 20 yds B Walks/B Skips 2 x 20 yds Glute Lunge/Hip 2 x 20 yds Backpedal/Quick Carioca 2 x 20 yds Power Carioca 2 x 20 yds. Anaerobic Conditioning: 100’s 7 x 100 yds (18,16,14) Rest 2:00 minutes 100’s 7 x 100 yds (18,16,14)

University of South Florida Strength and Conditioning

Warm-Up & Stretch Protocols WARM-UP Dynamic Warm-up

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

Walking Hip Backpedal Quick Carioca Power Carioca

PARTNER STRETCH Stretch Routine

Rt. Quad – Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6 Lt. Quad - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6 Partner Up Rt. Calf - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6 Rt. Hamstring - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6 Rt. Hip - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6 Lt. Calf - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6 Lt. Hamstring - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6 Lt. Hip - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6 Rt. Leg Over - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6 Lt. Leg Over - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6 Groin - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6 Low Back - Push 2,3,4,5,6, Back, Push 2,3,4,5,6, Back Push 2,3,4,5,6 Switch Partners Repeat Above

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

STRETCH Stretch Formation

Running Backs on the 10 yard line in the middle of the field circled around RB coach

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

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

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

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Speed Development Speed is the ability to move the body or parts of the body through the required range of motion in the least amount of time or to solve specific movement tasks in the shortest possible time. Sprint performance is developed by training for: Technique, Stride Length, Stride Frequency. At South Florida you will always train to develop speed. This summer our speed development program will be conducted on Monday’s and Thursday’s. The workout begins with the team performing our flexibility routine and dynamic warm-up, and then is split into three groups. Each group works a different component of speed and last for four minutes. The groups rotate between each station. Below you will find our set up and detailed descriptions of the exercises. Monday/Thursday Team Flexibility Routine Team Dynamic Warm-Up

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

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

Seated/Standing Push-Up Starts Lean Falls Wall Sprints

Group 2 – Overspeed (4 minutes) Pick one of the following:

Speed Ladder Downhill Runs Bungee Load Releases

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

Uphill Runs Sled Pulls Towing Harnesses Parachutes

TECHNIQUE

Technique Training Exercises: A Walks

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

A Skips Skip coordinating your right arm with left leg and vice versa. Strict attention is

paid to maintaining a 90 degree angle with your elbow, knee, and ankle. B Walks

Perform a A-Walk and add a extension of the upper leg before bringing it to the ground.

B Skips Perform a A-Skip and add a extension of the upper leg before bringing it to the

ground. Extended Backpedal

Backpedal bringing your heel to your glutes and fully extending your leg back towards the finish line. Strict attention is paid to maintaining normal upper body running mechanics.

Walking Hip Stretch

Walk grabbing the upper legs ankle with both hands and bringing it up to your chest. Additionally extend your foot and raise up on the toes of your support leg. Alternate legs as you walk.

Glute Medius Lunge

Lunge walking in a straight line touching your knee to the front ankle each time. Keep hands on your hips. Alternate legs as you walk.

Quick Carioca

Carioca as quickly as you can flipping your hips around. Strict attention is paid to keeping your upper body square and rotating at the hips.

Power Carioca Right/Left

Carioca by driving your leg to your chest and over elongating your stride.

Seated/Standing Arm Action

Progress from seated to standing with developing upper body mechanics. Begin by maintaining a 90 degree angle with your elbow, and swinging from the shoulder from your hip pocket to your cheek. Pay strict attention to not allowing your hands to cross the midline of your body, and bend at the elbow.

Wall Sprints

Lean at a 45 degree angle against a wall or fence with one leg up and one support leg. Keeping your knee at 90 degrees and hips/ankle fully extended switch upper and lower leg while maintaining proper forward lean and ankles, knees, and hips.

Lean Falls

Raise up on your toes, keeping your hips high and full extended. Lean forward as far as you can maintaining full extension of your hips until you have to take a step. Progress from Lean Falls with one step to Lean Falls with running out.

Push-Up Starts

Start on your chest in a push up position. On command Push up into the upper position of a push up. Step placing the foot opposite of your dominate hand between your legs, and run our of it.

STRIDE FREQUENCY Stride Frequency is the number of strides (steps) taken in a given amount of time. It is developed by OVERSPEED TRAINING. Overspeed Training Exercises: Speed Ladder

Locate a speed ladder, tires, or ropes and run trough the openings with as much foot-speed as possible. Use any number of combinations concentrating on improving foot speed.

Downhill Runs

Locate a hill with a 15-25 degree grade (a little more than the crown of a football field). Place a cone 10 yards up the field and one 10 yards from the bottom of the hill on a flat surface. Sprint 10 yards down the hill and then 10 yards on the flat surface.

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

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

yards towing you so that you run 30 yards with assistance from the bungee. Rest 90 seconds and repeat for the prescribed number of repetitions.

Load Releases

Attach a towing device to your waist and have a partner provide resistance for 10 yards and then let go and run an additional 15 yards.

STRIDE LENGTH Stride Length is the distance covered in one stride during running. It is developed by OVERLOAD TRAINING, RESISTANCE TRAINING, and PLYOMETRICS. Resistance training has been discussed in the Olympic and Strength Training sections of this manual. Plyometric training will be discussed in the next chapter. Overload Training Exercises: Uphill /Stadium Runs

Locate a hill with a 25-45 degree grade. Place a cone on the hill and anther 10 yards up the hill. Sprint from cone one to cone two. If using stairs sprint about 20-30 steps.

Sled Pulls

Attach a towing sled to your waist and use no more than 10% of your body weight for resistance on the sled. Sprint towing the sled for 20 yards. Rest and repeat for the prescribed number of reps.

Towing Harness

Attach a towing harness to your waist and have a partner provide resistance. Sprint towing your partner for 20 yards. Rest and repeat for the prescribed number of reps

Parachutes

Attach a parachute to a belt on your waist. Sprint against the wind for 30 yards. Rest and repeat for the prescribed number of reps.

Plyometric Program Plyometrics are exercises, which train the body’s natural ability to elicit a stronger muscular contraction. This stronger contraction is made possible by the stretch-reflex mechanism within the muscle tendon body. Golgi Tendon Organs, located within the muscle tendon body, send electrical impulses to the brain when the muscle tendon body feels a force or stretch which may damage itself by tearing the muscle. These impulses fire more muscle fibers than previously was contracted. The more fibers recruited the stronger the contraction. Plyometrics are incorporated into our program mostly throughout our strength training workouts, but will be used in conjunction with our speed development program. Plyometric training will be performed on Tuesday and Friday. Workouts will be conducted after our dynamic warm-up before our conditioning. Below you will find our set up and detailed descriptions of the exercises. Tuesday/Thursday Team Flexibility Team Dynamic Warm-Up

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

Team Plyometrics Team is divided up into three groups five yards apart and stretched out from sideline to sideline. Group one performs the drill first, then group two, then group three. Group 1 OL/DL Group 2 TE/DE/LB/FB/QB Group 3 DB/WR/RB Routine:

Ankle Flips 2x10 Tuck Jumps 2x10 Squat Jumps 2x10 Broad Jumps 2x10 Alternate Bounding 2x10

Plyometric Exercises: Ankle Flips

Jump vertically using only your foot by plantar flexing (calf raise) foot and jumping. Land with your foot flexed not flat-footed and your knees only slightly bent. Use your arms to increase your height, and keep little contact time with the floor.

Jump Tucks

Jump vertically pulling your knees up to your chest of every jump. Land with your foot flexed not flat-footed and your knees only slightly bent. Use your arms to increase your height, and keep little contact time with the floor.

Squat Jumps

Squat to 90 degrees (parallel) and jump vertically extending your legs fully. Land with your foot flexed not flat-footed and immediately squat back down to 90 degrees. Repeat keep as little contact time as possible. Pay strict attention to bend at the knees and not the waist keeping your chest up throughout the entire exercise.

Broad Jumps

Squat to 90 degrees (parallel) and jump horizontally extending your legs fully. Land with your foot flexed not flat-footed. Reset your body and repeat. Pay strict attention to bend at the knees and not the waist keeping your chest up throughout the entire exercise.

Alternate Bounding

Start in a sprinters stance and jump horizontally off the support leg driving the opposite leg to your chest. Alternate your arms with your lower body (right arm/left leg; left arm/right leg) reaching for the sky on each rep. Land on the opposite foot you took off from and repeat with as little contact time as possible.

University of South FloridaStrength and Conditioning

2007 Eight Week Speed Development Series

MONDAY TUESDAY THURSDAY FRIDAYWeek 1 Team Flex Team Flex Team Flex Team Flex

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

Group 1: Starts/Acceleration (4:00 minutes) Team Plyometrics Group 1: Starts/Acceleration (4:00 minutes) Team PlyometricsStart - Coached Tech Ankle Flips 2x10 reps Start - Coached Tech Ankle Flips 2x10 repsStart & Go's 4x20yds Squat Jumps 2x10 reps Start & Go's 4x20yds Squat Jumps 2x10 repsPush-Up Start 4x20yds Tuck Jumps 2x10 reps Push-Up Start 4x20yds Tuck Jumps 2x10 reps

* Front-Stomach/Back-Stomach * Front-Stomach/Back-Push Up* Front-Push Up/Back-Push Up Broad Jumps 2x20yds. * Front-Push Up/Back-Stomach Front Cone Hops 2x30sec.

Lateral Hops 2x20yds. Lateral Cone Hops 2x30sec.Group 2: Overspeed (4:00 minutes) Group 2: Overspeed (4:00 minutes)Bungee 4-6x30yds Downhill Runs 4-6x20yds

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

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


* Front-Seated/Back-Seated * Front-Stomach/Back-Seated* Front-Seated/Back-Stomach Broad Jumps 2x20yds. * Front-Seated/Back-Push Up Speed Ladder SL Hops 4-6 Drills

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

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





* Front-Push Up/Back-Seated * Front-Stomach (Up) /Back-Back* Front-Back/Back-Back Broad Jumps 2x20yds. * Front-Back/Back-Stomach Front Cone Hops 2x30sec.



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

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

* Front-Push Up/Back-Back Tuck Jumps 2x10 reps* Front-Back/Back-Push Up Speed Ladder SL Hops 4-6 Drills

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





Group 1: Starts/Acceleration (4:00 minutes) Team Plyometrics Group 1: Starts/Acceleration (4:00 minutes) Team PlyometricsStart - Coached Tech Ankle Flips 2x10 reps Start - Coached Tech Ankle Flips 2x10 repsStart & Go's 4x20yds Squat Jumps 2x10 reps Start & Go's 4x20yds Squat Jumps 2x10 repsPush-Up Start 4x20yds Tuck Jumps 2x10 reps Lean Falls - 4x20yds Tuck Jumps 2x10 reps

* Front-Back/Back-Seated* Front-Seated/Back-Back Broad Jumps 2x20yds. Front Cone Hops 2x30sec.



Team FlexWeek 6 Team Flex Team Flex Team Flex Dynamic Warm-Up

Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-UpTeam Plyometrics

Group 1: Starts/Acceleration (4:00 minutes) Team Plyometrics Group 1: Starts/Acceleration (4:00 minutes) Ankle Flips 2x10 repsStart - Coached Tech Ankle Flips 2x10 reps Start - Coached Tech Squat Jumps 2x10 repsStart & Go's 4x20yds Squat Jumps 2x10 reps Start & Go's 4x20yds Tuck Jumps 2x10 repsPush-Up Start 4x20yds Tuck Jumps 2x10 reps Lean Falls - 4x20yds

* Front-Stomach/Back-Chase Speed Ladder SL Hops 4-6 Drills* Front-Push Up/Back-Chase Broad Jumps 2x20yds.






Group 1: Starts/Acceleration (4:00 minutes) Team Plyometrics Group 1: Starts/Acceleration (4:00 minutes) Team PlyometricsStart - Coached Tech Ankle Flips 2x10 reps Start - Coached Tech Ankle Flips 2x10 repsStart & Go's 4x20yds Squat Jumps 2x10 reps Start & Go's 4x20yds Squat Jumps 2x10 repsPush-Up Start 4x20yds Tuck Jumps 2x10 reps Partner Lean Falls - 4x20yds Tuck Jumps 2x10 reps

* Front-Seated/Back-Chase* Front-Back/Back-Chase Broad Jumps 2x20yds. Front Cone Hops 2x30sec.



Team FlexWeek 8 Team Flex Team Flex Team Flex Dynamic Warm-Up

Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-UpTeam Plyometrics

Group 1: Starts/Acceleration (4:00 minutes) Team Plyometrics Group 1: Starts/Acceleration (4:00 minutes) Ankle Flips 2x10 repsStart - Coached Tech Ankle Flips 2x10 reps Start - Coached Tech Squat Jumps 2x10 repsStart & Go's 4x20yds Squat Jumps 2x10 reps Start & Go's 4x20yds Tuck Jumps 2x10 repsPush-Up Start 4x20yds Tuck Jumps 2x10 reps Partner Lean Falls - 4x20yds

* Front-Chase/Back-Chase Speed Ladder SL Hops 4-6 Drills* Front-Chase/Back-Chase Broad Jumps 2x20yds.





Monday = Anaerobic Endurnace – designed to give you the stamina to perform at the highest level for the entire game. Tuesday = Lateral Speed & Agility – designed to develop movement skills in various directions. Thursday = Position Specificity – designed to work on the specific skills needed to play your position. Friday = Anaerobic Power – designed to give you the speed and explosion to make the big play.

Monday

I. Stretch – See Flexibility Section for Descriptions 1. Right and Left Quad 2. Right Calf 3. Right Hamstring 4. Right Hip 5. Left Calf 6. Left Hamstring

7. Left Hip 8. Right IT Stretch 9. Left IT Stretch 10. Groin 11. Low Back

II. Dynamic Warm-Up – See Speed Development Section for Descriptions

A Walks 1x20yards A Skips 1x20yards B Walks 1x20yards B Skips 1x20yards Glute Medius Lunge 1x20yards

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

1x20yards III. Anaerobic Endurance

Drills: 1. 300’s – See Diagram 2. 200’s - See Diagram 3. 300 Yard Shuttle - See Diagram 4. Gassers - See Diagram

IV. Cooldown

Right/Left Hanging Hamstring Right/Left/Center V Hamstring Groin Right/Left

G1

02

03

04

05

04

03

02

01

0G

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

Rest:1:3 work/rest

Times:OL/DL TE/DE/LB/FB/SP/QB WR/DB/TB:58sec. :55sec. :53sec.

300'S

300'

S ST

AR

T30

0'S

FIN

ISH

G1

02

03

04

05

04

03

02

01

0G

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

Rest:1:3 work/rest

Times:OL/DL TE/DE/LB/FB/SP/QB WR/DB/TB:36sec. :33sec. :31sec.

200'S

200'

S FI

NIS

H

200'S STAR

T

G0

G

300 YARD SHUTTLE

10

20

30

40

50

40

30

20

1

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

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

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

G1

02

03

04

05

04

03

02

01

0G

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

Rest:1:3 work/rest

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

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

GASSERS

FULL GASSER

HALF GASSER

CROSSFIELD



Tuesday

I. Stretch – See Flexibility Section for Descriptions 1. Right and Left Quad 2. Right Calf 3. Right Hamstirng 4. Right Hip 5. Left Calf 6. Left Hamstring





1x20yards III. Lateral Speed and Agility

Drills: 1. 5 Cone Drills – See Diagram

a. Pick 3 Drills and perform both on the right and left side. 2. 3 Cone Wheel Drill - See Cone Drill Diagram

a. Two from Left and Two from Right 3. Pro Agility 5-10-5 – See Cone Drill Diagram

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

the goal line and are behind the coach. On the “out” command they sprint out five yards and face the coach. The respond to verbal cues from the coach to sprint forward, backward, shuffle right and left, 45 degree run right and left, jump, and perform and up down. On the second “out” command the athletes turn and sprint forty yards, and the next group jumps out.

IV. Cooldown


SPEED AGILITY CONE DRILLS

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

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

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

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

10yds.

10yds.

5yds

5yds 5yds

G0

G

40 YARD SPRINT LADDER

10

20

30

40

50

40

30

20

1

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

Rest:1:3 work/rest

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

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



Thursday






1x20yards III. Position Specific Drills

1. Speed Development – See Speed Development Section a. Stance and Start – 2 minutes b. Overload – 2 minutes c. Overspeed – 2 minutes

2. Position Drills (20 minutes) – See position coach for drills. a. Offensive Line/Tight Ends b. Defensive Line/Defensive Ends c. Defensive Backs d. Wide Receivers e. Quarterbacks f. Running Backs g. Specialist h. Linebackers

IV. Cooldown




Friday






1x20yards III. Anaerobic Power Drills

1. 40’s – See Diagram 2. 60’s - See Diagram 3. 100’s - See Diagram 4. 100 Yard Sprint Ladder - See Diagram 5. 120’s - See Diagram

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

G0

G

40,60,& 100 YARD SPRINTS

10

20

30

40

50

40

30

20

1

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

Rest:1:3 work/rest


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

40's

60's 120's

100's

G0

G

100 YARD SPRINT LADDER

10

20

30

40

50

40

30

20

1

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

Rest:1:3 work/rest


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

Nutrition

Growing up most of you probably ate whatever you wanted. More than likely some of you still do. As collegiate athletes your daily training and metabolism have kept you from storing fat and developing those side effects that are associated with a high body fat percentage. When collegiate football is your career you must be concerned with your long-term health. Due to the violent nature of the sport longevity is a rarity. Whatever you can do to prolong your career benefits you and your family. Proper nutrition is a controllable factor that can enhance your performance and better your quality of life. As a collegiate football player you must be concerned with each of the essential nutrients, what your daily caloric needs are, your body composition, and other factors that effect nutrition.

Macronutrients & Micronutrients There are six basic nutrients in the foods you eat. The six basic nutrients are divided up into two groups. Macronutrients are made up of Carbohydrates, Fats, Proteins, and Water. Micronutrients are made up of Vitamins and Minerals. Carbohydrate is the primary fuel source utilized within the body. It includes sugars, starches, and fiber. Carbohydrate breaks down in the blood to form glucose. Glucose is the fuel utilized by the brain, muscles, and cellular reactions. Glucose is stored in the liver and muscles in the form of glycogen. Glucose and glycogen are what is used every time you resistance train. General guidelines are to keep 65% of your diet carbohydrates.

Fat is a source of energy that is utilized during low level, long duration exercise. It is an inefficient source of energy. It takes a long time to break fat down into a usable fuel. If your body cannot use fat as fuel than it is stored as fat in the body. There are two types of fat, saturated and unsaturated. Saturated fats include animal fats, butter, margarine, cream, salad dressings, cheese, shortening, whole milk, fried foods, chocolate, and many pastries. Unsaturated fats are for lack of a better term "good" fats. Examples include corn oil, olive oil, and peanut oil. Some fat is essential for protection, buoyancy, and insulation. To much fat leads to coronary artery disease, heart attack, stroke, and premature death related to heart disease. General guidelines for fat intake are to keep 15% of your diet from fat, and 5% or less of that from saturated fats.

Protein is primarily used to rebuild and repair muscle tissue. It is broken down into amino acids for the muscles and other tissues to use. Protein is a poor source of energy. It is only used as energy when not enough carbohydrate is in the diet. Good sources of protein include lean meats, chicken, fish, and dairy products. General guidelines for protein intake are 20% of diet or 1.5 to 1.8 grams per kg (multiply by 2.2 for lbs.). Athletes commonly accept that increasing protein intake will increase one’s muscle mass. It is not the intake of protein, but rather busting your butt in the weight room that creates a more efficient uptake and utilization of the protein consumed. Taking in excess protein will be both converted to carbohydrate and burned as fuel, converted to fat, or excreted through urine.

The Micronutrients, vitamins and minerals are not energy sources. They are catalysts that help regulate biochemical reactions within the body. Eating a well-balanced daily diet will ensure that all recommended daily allowances will be met. The use of a multi-vitamin serves more as a security blanket making sure you have met the day’s need.

Bull Training Meal Plan The six nutrients must be met each day to keep balance or homeostasis within the body. Having a yo-yo-eating pattern causes imbalance and the body is constantly playing catch-up. I have included examples of balanced daily meal plan based on the above percentage guidelines and following the Food Guide Pyramid. Pick the diet plan that corresponds with your weight. Each plan lists food groups rather than specific food to allow for variety.

Body Composition Body composition is the relationship of fat free mass to fat mass. That is what athletes need to be concerned with. Many times athletes let scale weight determine their level of conditioning. There is a lot of difference between a linebacker weighing 225 with 10% body fat and one weighing the same with 20% body fat. The difference is about 23lbs of muscle. Think about how much force if used correctly 23lbs can be. The pursuit of maintaining a desirable body composition is on going. To monitor your body composition we will use Pollack, M.L., D.H. Scmidt, and A.S. Jackson; Measurement of Cardiorespiratory Fitness and Body Composition in the Clinical Setting; Comprehensive Therapy 6(9): 12-27, 1980. This table for estimating body composition is based on the sum of three sites: chest, abdominal, and thigh. Body composition testing will be conducted at the beginning, middle (6 weeks), and end of season. Test results will rate you as having essential fat, normal fat, or over fat. Proper nutrition and resistance training will improve your body composition.

Other Nutritional Factors Hydration is the most important nutritional component of all. Proper hydration is responsible for many of the biochemical reactions that occur in the body. A decrease in mandatory hydration levels will lead to a decrease in performance, and can lead to other more serious medical conditions. Refer to the Hydration section of your manual for proper hydration guidelines. The use of Ergogenic Aids to enhance performance is widespread amongst the athletic community. Athletes are always looking for a way to be better than their opponent. The National Collegiate Athletic Association (NCAA) has banned several performance enhancing substances. As a collegiate athlete you must make yourself aware of those substances and their potential side effects. Refer to the Ergogenic Aids section of your manual for a complete list of banned substances, potential side effects, and guidelines for supplement use. Fast food is a popular part of American cuisine. While in Europe you will often find yourself substituting your cafeteria style meal for an Extra Value Meal of some sort. The problem of fast food chains is that they just want the food to taste good for that minute. That means deep-frying fries, adding mayonnaise to hamburgers/chicken, and

salt to just about everything. These are the types of things that appeal to our taste buds. Unfortunately these are the same things that are loaded with saturated fats and cholesterol. Fortunately the fast food chain community is starting to cater to those health conscious individuals. To maintain a healthy body composition and over all good health choose those food items that are low in fat and high in nutritional value. A fast food calorie guide will be available at your request to make yourself aware of possible healthy selections. Knowing what the essential nutrients are, following suggested balanced diets, having a good body composition, and following guidelines for the other nutritional factors will help increase the chance of a longer career as a collegiate football player.

BULLS TRAINING MEAL PLANWEIGHT LESS THAN 200 POUNDS

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

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

Bagel or English Muffin = 1/2 eachLUNCH Crackers = 6 crackers1 serving milk2 servings vegetables Vegetable Group = 3/4 cup2 servings fruit3 servings starch/bread/cereals Non Meat Protein Group:4 ounces of protein (meat) Peanuts = 20 small

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

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

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

* Meal Plan Provides Approximately 2800 Calories

BULLS TRAINING MEAL PLANWEIGHT 200-250 POUNDS

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

Cereals, Popcorn = 3/4 cupMID-MORNING SNACK Pasta, Rice, Grain, or Potato = 1/2 cup2 servings starch/bread/cereals Bread, Roll, Muffin = 1 each1 serving fruit Bagel or English Muffin = 1/2 each

Crackers = 6 crackersLUNCH1 serving milk Vegetable Group = 3/4 cup2 servings vegetables3 servings fruit Non Meat Protein Group:3 servings starch/bread/cereals Peanuts = 20 small4 ounces of protein (meat) Peanut Butter = 1 Tbsp2 servings fat Beans = 1/2 cup

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

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

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


BULLS TRAINING MEAL PLANWEIGHT 275-300 POUNDS








BULLS TRAINING MEAL PLANWEIGHT OVER 300 POUNDS








Ergogenic Aids Collegiate athletes are always looking for an edge over their opponent. Often they turn to ergogenic aids (performance enhancement supplements/drugs) and other forms of supplementation for that little extra they are looking for. The supplement industry is a multi-million dollar business for that reason. Collegiate athletes must be concerned with NCAA policy, potential health risk, and guidelines for supplement use.

The NCAA & Supplementation The passage of The Dietary Supplement and Health Education Act of 1994 has put athletes at a huge disadvantage. According to this legislation dietary supplements are no longer classified as a food, thus not regulated by the United States Food and Drug Administration (FDA). Consequently, dietary supplement manufacturers are no longer required to prove product efficacy and/or safety. In layman terms it means they can say whatever they want about a product, and put in whatever they want. With the maximum penalty if they get caught being mail fraud. If you ask the supplement industry the passage was a Godsend. It made available many products that were considered drugs and were only available by prescription before 1994. Some examples of these products are DHEA, Melatonin, and Androstenedione. The NCAA now has banned all of those supplements. A complete list of banned substances has been included to assist you in proper supplement selection if you choose to do so. It is a buyers beware market when it comes to supplementation. Every time you buy a supplement you risk the chance that one of the ingredients is found on the leagues prohibited substance list. Remember you don’t know what is exactly in those supplements. Penalties can range from fines and suspension to being banned from a sport you love. As collegiate athletes you must be cognizant of the rules you must follow.

Potential Health Risk The potential health risks are as countless as are the number of different kinds of supplements. Each different supplement has their own potential side effect(s) that corresponds. An example of some side effects in common supplements are: Thermogenic supplementation (Ephedrine, Caffeine, Aspirin, etc.) can lead to heart palpation’s, heart attacks, strokes, and psychosis. Gamma-hydroxybutyrate (GHB) can cause seizures, comas, respiratory arrest, and death especially when used with alcohol. Lastly, Creatine can lead to muscle cramping, muscle strains, and dehydration. For athletes most of the side effects are overkill. With proper nutrition and regular exercise most likely they will not to occur. That is not to say that they won’t. With little research done on potential side effects, and most concentrated on potential performance enhancement capabilities those who elect to take the risk are submitting themselves as human guinea pigs.

Guidelines for Supplement Use Most of you have taken supplements at one point or another. Maybe your high school even offered them to you. The objective of this memorandum is not to stop your supplementation, but rather ensure you are following mandated guidelines. When using dietary supplements you must follow a few guidelines. They are:

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

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

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

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

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

Increase you fiber intake. Increased fiber intake regulates your system lessening the time toxins spend in your body decreasing the risk of colon cancer.

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

Dietary supplements are not more effective than the food you eat. Most are

simply a derivative of food. Therefore before considering taking a supplement first analyze your nutritional habits. The following is a self-test you should give yourself before taking a dietary supplement:

Can You Pass The Test?

Before taking any supplement, ask yourself the following questions: 1. Do you eat something for breakfast seven days a week? Yes No Sometimes 2. Do you eat at least three meals a day? 3. Do you monitor the number of calories you consume? 4. Do you restrict your intake of fat cal. to 25% of your diet? 5. Do 60% of your calories come from carbohydrates? 6. Do you eat from all food groups? 7 Do you eat three to five servings of fruit a day? 8. Do you eat at least one vegetable daily? 9. Do you consume a well-balanced pre-game and post-game meal?

10. Do you drink two quarts of water a day – above and beyond what you perspire?

Total If you cannot answer yes to each of the questions listed above, why take a supplement? Don’t expect supplements to replace the need for a daily balanced diet. Refer to the corresponding nutrition plan based on your weight as a sample of a daily balanced diet. Be responsible if you choose to use a supplement. That means choosing supplements not on the NCAA prohibited substance list, being aware of potential side effects, and following recommended guidelines only when it is in addition to a daily balanced diet.

NCAA Banned-Drug Classes 2006-2007 The NCAA list of banned-drug classes is subject to change by the NCAA Executive Committee. Contact NCAA education services or www.ncaa.org/health-safety for the current list. The term “related compounds” comprises substances that are included in the class by their pharmacological action and/or chemical structure. No substance belonging to the prohibited class may be used, regardless of whether it is specifically listed as an example. Many nutritional/dietary supplements contain NCAA banned substances. In addition, the U.S. Food and Drug Administration (FDA) does not strictly regulate the supplement industry; therefore purity and safety of nutritional dietary supplements cannot be guaranteed. Impure supplements may lead to a positive NCAA drug test. The use of supplements is at the student-athlete’s own risk. Student-athletes should contact their institution’s team physician or athletic trainer for further information. Bylaw 31.2.3. Banned Drugs The following is a list of banned-drug classes, with examples of substances under each class: (a) Stimulants: amiphenazole methylenedioxymethamphetamine amphetamine (MDMA, ecstasy) bemigride methylphenidate benzphetamine nikethamide bromantan pemoline caffeine1 (guarana) pentetrazol chlorphentermine phendimetrazine cocaine phenmetrazine cropropamide phentermine crothetamide phenylpropanolamine (ppa) diethylpropion picrotoxine dimethylamphetamine pipradol doxapram prolintane ephedrine (ephedra, strychnine ma huang) synephrine (citrus aurantium, ethamivan zhi shi, bitter orange) ethylamphetamine and related compounds. fencamfamine The following stimulants are not meclofenoxate banned: methamphetamine phenylephrine pseudoephedrine (b) Anabolic Agents: anabolic steroids androstenediol methyltestosterone androstenedione nandrolone boldenone norandrostenediol clostebol norandrostenedione dehydrochlormethyl- norethandrolone testosterone oxandrolone dehydroepiandro- oxymesterone sterone (DHEA) oxymetholone dihydrotestosterone stanozolol (DHT) testosterone2 dromostanolone tetrahydrogestrinone (THG) epitrenbolone trenbolone fluoxymesterone and related compounds gestrinone mesterolone

other anabolic agents methandienone methenolone clenbuterol (c) Substances Banned for Specific Sports: Rifle: alcohol pindolol atenolol propranolol metoprolol timolol nadolol and related compounds (d) Diuretics: acetazolamide hydrochlorothiazide bendroflumethiazide hydroflumethiazide benzhiazide methyclothiazide bumetanide metolazone chlorothiazide polythiazide chlorthalidone quinethazone ethacrynic acid spironolactone (canrenone) flumethiazide triamterene furosemide trichlormethiazide and related compounds (e) Street Drugs: heroin tetrahydrocannabinol marijuana3 (THC)3

(f) Peptide Hormones and Analogues : corticotrophin (ACTH) human chorionic gonadotrophin (hCG) luteinizing hormone (LH) growth hormone(HGH, somatotrophin) insulin like growth hormone (IGF-1) All the respective releasing factors of the above-mentioned substances also are banned: erythropoietin (EPO) sermorelin darbepoetin (g) Definitions of positive depends on the following:

1for caffeine—if the concentration in urine exceeds 15 micrograms/ml. 2for testosterone—if the administration of testosterone or use of any other manipulation has the result of increasing the ratio of the total concentration of testosterone to that of epitestosterone in the urine to greater than 6:1, unless there is evidence that this ratio is due to a physiological or pathological condition. 3for marijuana and THC—if the concentration in the urine of THC metabolite exceeds 15 nanograms/ml.

31.2.3.4.1 Drugs and Procedures Subject to Restrictions. The use of the following drugs and/or procedures is subject to certain restrictions and may or may not be permissible, depending on limitations expressed in these guidelines and/or quantities of these substances used: (Revised: 8/15/89) (a) Blood Doping. The practice of blood doping (the intravenous injection of whole blood, packed red

blood cells or blood substitutes) is prohibited, and any evidence confirming use will be cause for action consistent with that taken for a positive drug test. (Revised: 8/15/89, 5/4/92) (b) Local Anesthetics. The Executive Committee will permit the limited use of local anesthetics under the following conditions: (1) That procaine, xylocaine, carbocaine or any other local anesthetic may be used, but not cocaine; (Revised: 12/9/91, 5/6/93) (2) That only local or topical injections can be used (i.e., intravenous injections are not permitted); and (3) That use is medically justified only when permitting the athlete to continue the competition without potential risk to his or her health. (c) Manipulation of Urine Samples. The Executive Committee bans the use of substances and methods that alter the integrity and/or validity of urine samples provided during NCAA drug testing. Examples of banned methods are catheterization, urine substitution and/or tampering or modification of renal excretion by the use of diuretics, probenecid, bromantan or related compounds, and epitestosterone administration. (Revised: 8/15/89, 6/17/92, 7/22/97) (d) Beta 2 Agonists. The use of beta 2 agonists is permitted by inhalation only. (Adopted: 8/13/93) (e) Additional Analysis. Drug screening for select nonbanned substances may be conducted for nonpunitive purposes. (Revised: 8/15/89)

Hydration

Water is a very vital component to nutrition. Water plays a major role in many of the biochemical reactions that occur in the body. It is responsible for: splitting molecules, storage of carbohydrates, transportation of glucose and metabolic byproducts in blood, excretion of metabolic waste products through urine, and the release of heat (thermo-regulation) through sweat. Without adequate water consumption theses processes can be inhibited and lead to a decrease in performance.

Medical Conditions

Dehydration is defined in the Webster dictionary as to deprive of or lose water. Exercise in the heat or the cold results in water/weight loss. It has been stated that a 3 % weight loss leads to impaired performance; a 5% loss can result in some signs of heat exhaustion; a 7 % loss may produce hallucinations and put the individual in the danger zone for a possible heat stroke. Proper hydration will eliminate the risk of dehydration, heat exhaustion, or a heat stroke.

Guidelines

Thirst and dehydration do not correspond to one another. Being thirsty is often the response of already being dehydrated. Recommended daily intake of water without exercise is to take in a minimum of eight 8-ounce glasses of water a day. For athletes this is not enough water to stay hydrated and perform at peak performance. There are two common approaches to monitoring hydration levels: Weight and Urine. First, most athletes lose between one and three pounds of fluid from sweat per hour. To properly monitor weight loss you should weigh yourself before and after practice/workouts. For every pound of weight you lost it should be replaced by two cups of water or sports drink (ex. Gatorade). This doesn’t mean the consumption is post practice/workout. You must start the process before, during, and after the practice/ workout. Continue to drink water or a sports drink regularly until the weight has been gained. Another way to monitor hydration levels is the color or quantity of urine. Proper hydration is usually associated with clear urine with reasonable amount of volume. Although monitoring urine can be an accurate method of monitoring hydration in a laboratory it is less efficient for our purposes and should be used a secondary means. There are several factors that can cause a lack of clarity or volume that are unassociated with hydration. An example would be the use of dietary supplements; they tend to produce dark urine.

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

Documents

University of South Florida Strength & Conditioning Manual