Workout Routine: Lunges, Wrist Stretches, and Weightlifting Exercises, Study notes of Nutrition

Download Workout Routine: Lunges, Wrist Stretches, and Weightlifting Exercises and more Study notes Nutrition in PDF only on Docsity!

John H. Guyer High School

Wildcat Strength and Conditioning

“THE PROGRAM”

WILDCAT CODE

Relentless effort

Never give up; do everything you can to ensure victory.

Courage

Courage to lead, courage to follow, and courage to do what is

right.

Faith

In the program, the coaches, your teammates, and yourself.

Toughness

Be tough in everything you do - it may be the deciding factor in

competition.

Finish Strong

Finish every rep, every play, every day.

JOHN H. GUYER HIGH SCHOOL

WILDCAT STRENGTH AND CONDITIONING

STRENGTH AND CONDITIONING MANUAL

TABLE OF CONTENTS

I. Manual Overview a. Wildcat Strength and Conditioning Mission State , Philosophy, and Code b. Effort and Work Out Consistency II. Testing Procedures a. Power Clean b. Bench c. Back Squat/Front Squat d. 40yd dash e. Pro-Agility f. Vertical g. Broad Jump III. Spring Calendar a. Importance of a Calendar b. Calendar Examples for January, February, March, April, And May IV. Warm-Up Routine a. Warm-up for Monday & Thursday Lift b. Warm-up for Tuesday & Friday Lift c. Everyday Hip & Back d. Dynamic Warm-up for Sprint & Agility Training V. Exercise Descriptions a. Photographic and written descriptions of all strength training exercises VI. Weight Training a. Power Development b. Strength Development c. Percentage Chart-use this chart to get workout weights d. Description of Phases e. Samples weight workouts for phases 1, 2, & 3 VII. Flexibility a. How to stretch b. Post workout stretch routine c. Extra flexibility VIII. Sprint Training a. Fundamental Running Technique, Stance, and Acceleration b. Acceleration Drills c. Speed Endurance drills IX. Agility & Plyometric Training a. The Grid b. 5 & 7 Cone Drills c. Bag Drills d. Medicine Ball throw e. Hurdle & Short Hurdle f. Quick Foot Ladder g. Jump Variation & Depth Jumps X. Eight Week Strength/ Conditioning/ Agility Program a. Following a set program XI. Nutrition

Manual Overview

This manual was written to ensure that you have all the necessary information to be a successful Guyer Wildcat. The most important thing you can do with this information is read this manual from cover to cover, and make yourself familiar with as much as possible. Keep this manual as a strength and conditioning reference and use it as a source of quality information. You will be responsible for information presented in this manual. Before you ask questions please look at the manual to see if it can answer your question first.

The weight training section of this manual should be your training text book. Study each lift and have a working knowledge of all the lifts we do here at Guyer. We will practice these lifts nonstop, but if you have working knowledge of the lifts before-hand you will decrease your learning time.

Our speed, agility, and conditioning programs are of extreme importance. Study these sections and understand everything that we are trying to accomplish. Without speed you will get run down or you won’t be in position to make the play. Without agility you will miss your block, your tackle, or your juke. Refer to each section for exercises, run times, and recovery times. It is not our goal to simply run you into the ground. Instead we look to increase your performance through smart well planned workouts. On field temperatures during practices and games exceeded 115 degrees. In these temperatures without speed, agility, and conditioning your body can and will shut down on you.

The Program has been prepared to meet the following objectives:

1. To increase performance through smart well planned strength and conditioning programs.
2. To increase and/or maintain your level of dynamic flexibility.
3. To increase your level of functional strength and power.
4. To increase your ability to accelerate to maximum speed and change of direction without loss of control.
5. To increase your maximum sprint speed.
6. To increase your level of functional muscle mass.
7. To increase improve your quickness and speed.
8. To increase your fat to lean muscle ratio.
9. To prepare you mentally and physically for the heat of Central Texas and being a part of a dominating Wildcat Team.
10. To teach you something about yourself
11. To prepare the Guyer Wildcats to WIN!

SPEED IMPROVEMENT

Not everyone is born with incredible speed. Improvements take a disciplined effort day after day, week after week, and year after year. Speed of movement is the primary goal in improving performance. Speed is the limiting factor in many athletic events. The ability to perform at maximum speed is an asset to the greatest of all competitive athletes. Developing maximum running speed is a laborious task. If you “go through the motions” during speed improvement drills, you will show little or no improvement at all. Run every sprint as fast as possible. Always rest the prescribed amount of time while mentally preparing for the next rep.

AGILITY

Agility defined is the ability to rapidly change directions without loss of speed and/or coordination. You must be able to “move” and change directions in athletics. Straight-line speed is not very helpful if you can’t change directions. Don’t just go through the motions! See yourself on the field or court, planting and changing directions and making plays. Learn to control yourself in and out of the drills by maintaining balance, coordination and footing. Agility training is just like speed development. You must perform each rep at maximum speed, rest, and do it again. Concentrate on keeping your center of gravity low and change directions as rapidly as possible.

FLEXIBILITY

Generally speaking, most people think of flexibility as a means of “warming-up” for an athletic event or workout. This is very true but flexibility also plays an important role in a person’s ability to be a great athlete. You must be able to “bend” and move effortlessly during competition. Flexibility gives you the ability do this. In athletics the majority of people who are often injured are usually considered “stiff” people. It is our belief that this is due to stiff people getting into an awkward positions, and something must give. It’s usually the soft tissue around the joint that gives. When working on your flexibility remember to relax and try to work right up to the sticking point and gradually work past that point without pain. Developing flexibility is a gradual process, take your time and do it right.

LIFESTYLE

This is simple! You can’t train like a champion and live like a bum and expect to improve on a consistent basis. Drinking, drugs and late-night partying will do nothing but destroy you as a person and as an athlete. Think before you do anything that may harm your body and prevent you from being the championship caliber athlete that you want to be. Winning championships is an on and off the field commitment.

REST & RECOVERY

WORK HARD; but understand that you must recover from the work in order to get stronger, faster and improve on a consistent basis. You do not get stronger while you lift, you get stronger after your body rests and recovers from the work. Lifting, stretching, sprinting and practice break your muscles down. If you do not give your body an opportunity to recover and grow, you will not be the type of fast, muscular, and explosive athlete that you want to be. A hard working, dedicated athlete requires 6 to 9 hours of rest a night. Make sure that you have consistent sleeping times. Go to bed and fall asleep at the same time each night and you will find that you feel much better.

EFFORT & WORKOUT CONSISTENCY

Effort and consistency are the keys to your development. You must work hard every day in order to show consistent results. The world is full of average! The training process of a championship athlete is and should be hard. A perfect workout consist of these fundamentals in order to be successful.

1. Perfect repetitions performed with maximum effort.
2. Deep concentration throughout each exercise, set, and rep.
3. A relentless effort, until the workout is finished
4. Hard work, do not be distracted by others lifting, music, or personal problems.
5. Select the optimal weight for each set of each exercise.
6. Begin each workout by the book and finish it by the book.
7. Find a good training partner who will work as hard as you and make him work harder
8. Challenge yourself before walking into the weight room to train like a champion.
9. Visualize the perfect workout while driving or walking to the weight room, see yourself cleaning, benching, squatting as you have never have before. Use visualization to increase the intensity of your workout.
10. Drinks lots of water, eat a well-balanced meal and allow sufficient time for digestion.
11. Think, act, talk, and carry yourself like a champion every minute you are around the facility.
12. Never be negative, always be positive regardless of the circumstances. Do not allow yourself or someone else to drag you down. Always practice positive self-talk.

Testing Procedures

As a GUYER WILDCAT you will be held accountable to strength, speed, and power standards that have been established by the hard work and sacrifices of the Wildcats that built this program from the very beginning. You need to understand that in order to give yourself every opportunity to be a successful athlete you need to meet certain strength and speed requirements. The only way to know what you capable of is to test yourself regularly.

The Wildcats test twice a year once in the winter and again in the spring. Winter testing serves as a baseline test to get operational numbers. We will test Squat, Bench, Power Clean, and Front Squat. With these numbers the strength coaches will plan your workouts and progressively build your strength from there. During the spring testing session our goal is to see how far you have come and assess what your summer goals should be. In the spring we will test all of our winter tests again and also test your speed and agility with the 40yd sprint, Pro-Agility, Vertical Jump, and Broad Jump. The rest of this section will serve as an explanation for the procedure on each test.

POWER CLEAN

We use the power clean as a test assessment because of its ability to show off the power of an athlete. Chances are athletes with high power clean numbers are the same athletes are knocking the snot out of every one. Sometimes high numbers in this lift will give an athlete, who hasn’t seen to field very much, a chance to prove himself. This is a multi-joint lift and requires many months of practice before becoming proficient enough to do a max test on it. As a young athlete you will perform long hours of practice on the Power clean before we turn you lose to do it on your own.

Equipment

 An Olympic-style barbell with a revolving sleeve, weight plates, and two safety locks; enough total weight to accommodate the maximum load of the strongest athlete.  A lifting platform or designated area set apart from the rest of the facility for safety.

Personnel

 One tester/ recorder

Procedure

1. Instruct the athlete in proper technique for the PC.  Should require the athlete to lift the barbell from the floor to the catch position in 1 continuous motion.
2. Warm-up sets are performed and load increments are selected as in the 1RM BP protocol.
3. Again, the 1RM maximum should be acquired within the first three to five attempts to avoid fatigue.

Testing Protocol

1. Light Warm-up with light resistance that easily allows 8-10 reps
2. 1 minute rest
3. Perform another set with weight that will allow you to complete 3-5 repetitions
4. 2 minute rest
5. Estimate a conservative load that will allow 2-3 repitions
6. 2-4 minute rest
7. Make a load increase that will allow for a 1 repetition maximum and repeat until max is found

Back Squat/Front Squat

These two tests will tell us just how strong your lower and upper body is. The back and front squat require

you to control tremendous loads from the top of your torso all the way down to your toes. If you can squat

incredible amounts of weight, through a full range of motion, then you can do incredibly athletic feats on the

field.

Equipment

 A barbell, weight plates, and two safety locks; enough total weight to accommodate the maximum load

of the strongest athlete; and a variety of plate sizes to allow for 5-pound gradations in weight.

 A sturdy rack with adjustable spotting bars to support the weight of the bar is the athlete is unable to

rise.

 A flat solid surface to stand on.

Personal

 Two spotters, one recorder

Procedure

1. Instruct the athlete in proper technique for the back squat/front squat.

 Grab the bar with hands approximately 6-8 inches outside of your shoulders. Place the

bar above the deltoids at the base of the neck. Remove bar from rack, and descend into

the lowest squat your body will allow.

2. Warm-up sets are performed as in the 1RM bench press test. However, the loads lifted are typically

heavier than in the bench press so the load increments will be greater than those of the 1RM Bench.

40 YD Sprint

The forty yard sprint will test your maximum speed, acceleration, and ability to maintain speed through a

designated distance. Because football is a sprint and relax sport there are not many times as a player that you

will sprint any further than 40 yards.

Equipment

 Stopwatch  Flat running surface with start and finish lines 40 yards apart, with at least 20 yards after the finish line for deceleration.

Personnel

 One timer/recorder

Procedure

1. Have athlete warm-up and stretch for several minutes.
2. Allow at least two practice runs at sub-maximal speed.
3. The athlete assumes a starting position using a three- or four-point stance.
4. On an auditory signal, the athlete sprints 40 yards at maximal speed.
5. The average of two trials is recorded to the nearest .1 second.

Vertical Jump

The VJ is designed to measure maximal lower body power production. The VJ is also listed as the number

one indicator of football playing ability in a future prospect. The procedures are as follows.

Equipment

 A commercial device, such as the Vertec device.

Personnel

 One tester/recorder

Procedure

1. The tester adjusts the height of the stack of movable color-coded horizontal plastic vanes to be within the athlete’s standing reach height. The highest vane that can be reached and pushed forward with the dominant hand while the athlete stands flat-footed determines the standing touch height.
2. The vane is then raised by a measured distance so that the athlete will not jump higher or lower that the set of vanes.
3. Without a prepatory or stutter step, the athlete performs a countermovement by quickly flexing the knees and hips, moving the trunk forward and downward, and swinging the arms backward. During the jump, the dominant arm reaches upward while the non-dominant arm moves downward relative to the body.
4. At the highest point in the jump, the athlete taps the highest possible vane with the fingers of the dominant hand. The score is the vertical distance between the height of the highest vane tapped during the standing vertical reach and the vane tapped at the highest point of the jump.
5. The best of three trials is recorded to the nearest .5 inches.

Broad Jump

The broad jump is somewhat related to the VJ, but the purpose of the SLJ is to measure the maximum lower

body power in propelling the body in a forward direction. The procedures are as follows.

Equipment

 A flat jumping area at least 20 feet in length.  A commercial jumping mar pre-marked in half-inch increments.

Personnel

 One distance judge, one recorder

Procedure

1. The athlete stands with the toes just behind the starting line.
2. The athlete performs a countermovement and jumps forward as far as possible.
3. The athlete must land on the feet for the jump to be scored. Otherwise the trial is repeated.
4. The imprinted mat line closest to the back edge of the athlete’s rearmost heel indicates the jump distance.
5. The best of three trials is recorded to the nearest .5 inch.

Importance of the Spring Calendar

Having a systematic, planned, and organized calendar is one of the if not the most important part of your off- season program. Once the calendar is created you will know exactly what to expect each day when you show to work. With the calendar there are no surprises. You will be able to prepare mentally for each workout. You can visualize yourself owning each and every workout. You will also be able to understand the time constraints that we under and that you should enter through the weight room doors with an extreme sense of urgency each and every day. Study this calendar over and over again until you know exactly the goals we are trying to accomplish during that day.

January 2012 Sunday Monday Tuesday Wednesday Thursday Friday Saturday

1st 2 nd PHASE 1 HYPERTROPHY/ BASE POWER PHASE 1 AGILITY/PLYO

3 rd PHASE 1 HYPERTROPHY/ BASE STRENGTH

4 th PHASE 1 SPEED DEVELOPMENT BASE CONDITIONING

5 th PHASE 1 HYPERTROPHY/ BASE POWER PHASE 1 AGILITY/PLYO

6 th PHASE 1 HYPERTROPHY/ BASE STRENGTH

7th

8th 9 th PHASE 1 HYPERTROPHY/ BASE POWER PHASE 1 AGILITY/PLYO

10 th PHASE 1 HYPERTROPHY/ BASE STRENGTH

11 th PHASE 1 SPEED DEVELOPMENT BASE CONDITIONING

12 th PHASE 1 HYPERTROPHY/ BASE POWER PHASE 1 AGILITY/PLYO

13 th PHASE 1 HYPERTROPHY/ BASE STRENGTH

14th

15th 16 th PHASE 1 HYPERTROPHY/ BASE POWER PHASE 1 AGILITY/PLYO

17 th PHASE 1 HYPERTROPHY/ BASE STRENGTH

18 th PHASE 1 SPEED DEVELOPMENT BASE CONDITIONING

19 th PHASE 1 HYPERTROPHY/ BASE POWER PHASE 1 AGILITY/PLYO

20 th PHASE 1 HYPERTROPHY/ BASE STRENGTH

21st

22nd 23 rd PHASE 1 HYPERTROPHY/ BASE POWER PHASE 1 AGILITY/PLYO

24 th PHASE 1 HYPERTROPHY/ BASE STRENGTH

25 th PHASE 1 SPEED DEVELOPMENT BASE CONDITIONING

26 th PHASE 1 HYPERTROPHY/ BASE POWER PHASE 1 AGILITY/PLYO

27 th PHASE 1 HYPERTROPHY/ BASE STRENGTH

28th

29th 30 th RECOVERY WEEK

31 st RECOVERY WEEK

February 2012 Sunday Monday Tuesday Wednesday Thursday Friday Saturday

29 th^30 th^31 st^1 st RECOVERY WEEK

2 nd RECOVERY WEEK

3 rd RECOVERY WEEK

4th

5 th^6 th PHASE II POWER DEVELOPMENT PHASE II AGILITY/PLYO

7 th PHASE II STRENGTH DEVELOPMENT

8 th SPEED DEVELOPMENT CONDITIONING

9 th PHASE II POWER DEVELOPMENT PHASE II AGILITY/PLYO

10 th PHASE II STRENGTH DEVELOPMENT

11 th

12 th^13 th PHASE II POWER DEVELOPMENT PHASE II AGILITY/PLYO

14 th PHASE II STRENGTH DEVELOPMENT

15 th SPEED DEVELOPMENT CONDITIONING

16 th PHASE II POWER DEVELOPMENT PHASE II AGILITY/PLYO

17 th PHASE II STRENGTH DEVELOPMENT

18 th

19 th^20 th PHASE II POWER DEVELOPMENT 4 TH^ QUARTER

21 st PHASE II STRENGTH DEVELOPMENT 4 TH^ QUARTER

22 nd SPEED DEVELOPMENT

23 rd PHASE II POWER DEVELOPMENT 4 TH^ QUARTER

24 th PHASE II STRENGTH DEVELOPMENT 4 TH^ QUARTER

25 th

26 th^27 th PHASE II POWER DEVELOPMENT 4 TH^ QUARTER

28 th PHASE II STRENGTH DEVELOPMENT 4 TH^ QUARTER

29 th SPEED DEVELOPMENT