STRENGTH AND CONDITIONING

BASKETBALL
SEMINOLE
 PURPOSE

The purpose of this manual is to provide you, the FSU basketball player, with a general
overview of our conditioning program. The methods we endorse are based on
physiological fact, the latest literature available, and our years of experience. Your whole
college experience is a learning environment and the weight room is no different. The
things learned will be applicable to your life beyond here.

The purpose of the FSU strength program is to make a stronger, bigger, better-
conditioned athlete who is less susceptible to injury

GO NOLES!
 INTRODUCTION
The FSU Way is INTENSITY. It is maximum gains in the minimum amount of time. Our
athletes invest their time in the weight room; they do not spend their time doing non-productive
things. Everything we do is for a reason and a purpose. Consequently, our workouts are very
intense, relatively brief, and never more than three times per week. FSU athletes reach their
potential for size and strength by the time they graduate.

Strength training for athletics is only valuable in the context of the sport. We are not a weight
lifting team, nor are we marathon runners. Too much emphasis in one area of training will leave
you deficient in other areas. Overall fitness, specific to the needs of the game, is our priority.
There are several elements that make up your overall levels of fitness. They are:

1. Muscular Strength
2. Cardiovascular Fitness
3. Flexibility
4. Nutrition
5. Skill Development
6. Rest and Recovery

Each area must be addressed individually to achieve overall fitness for the athlete.

Intensity of effort is the key to proper training. It is the reason for strength and conditioning
gains, not magical formulas, super hero routines, miracle supplements or 400lb clubs.
Intensity includes:
• Perfect repetitions performed with maximum effort.
• Complete concentration throughout a workout session.
• Continuos effort, even when the body is in severe oxygen debt.
• Hard work, as there is no greater reward than success through hard work.

Our conditioning program is approached in the same fashion, with our goal to be in peak shape
by the start of practice. We will follow a general conditioning calendar that starts with aerobic
conditioning and becomes more sport specific as the season draws near.

Read the sections on Flexibility, Nutrition and Rest and discipline yourself to apply what is
taught.

The section on Skill Development is critical information on how to become a better player. It is
must read material.

The Questions and Answers section addresses the most frequently asked questions athletes have
about training. It will help eliminate the myths and misunderstandings that all of us have had
about strength, conditioning, and athletic development.
MIND
 THE MENTAL COMPONENT
Privileges

To be able to train hard at this point in your life is a privilege. To be an athlete playing at
FSU places you in a select group of people. Think of all the people less fortunate than
you. There are those with little talent, those with birth defects, those in wheelchairs and
those in hospitals. To be able to lift, condition and play hard is a gift that is easily taken
for granted. At some point in your life you will not be able to push your body like you
can now. You will then look back with fond memories and wish you could still do what
you can now.

Training hard is a
privilege. Remind
yourself of this when
conditioning. Remind
yourself of this on the last
reps of a set. Tell yourself
this as you go through the
workout trying to catch
your breath. You will not
be able to do this forever.
Some people will never be
able to do this at all.
Enjoy the experience while
you can

Discipline and Self

Esteem
You should never take for granted that you have been blessed with
talent. You should always appreciate where you are and the Contrary to what you
tremendous opprotunity that Florida State University has given you.
might expect, I do not
There are millions of people who would give anything to have the believe discipline is the
education and athletic competition that you enjoy. Mature people
respect their surroundings and those they work with. Immature most significant
people sit around expecting someone to give them something. component of individual
or team success. Talent
and skill are the most important attributes of successful people. But without discipline,
absolutely nothing of value can be accomplished. How you prepare yourself physically
and mentally are indications of your commitment. The same players who commit to
training are the same players who study more film, take better notes, practice harder and
play harder. They are the players on who the team can rely. Discipline is not something
that can be turned on and off. Successful teams cannot have individuals decide when
they will or will not be disciplined.
The nature of the human mind demands that you embrace discipline in order to be happy.
The happiest people in the world are the most disciplined. They can see beyond the
immediate. They can delay gratification until another time. The process alone gives
them a since a satisfaction and reaffirms their place in the world. Lazy and undisciplined
people are invariably miserable, unsatisfied and unhappy. They never attempt anything
hard, and they never accomplished anything worthwhile

Sooner or later you will cross paths with friends and acquaintances from your high school
days. Eventually you will see someone who, in school, was shy, introverted and unsure
of himself. But upon graduation he went on to do something difficult; such as joining the
military. The change in this person will no doubt be dramatic. They radiate confidence,
have a bounce in their step, look you in the eye, and tell great stories of all the things they
have done. You will also see people who have never done anything after school. They
complain constantly, believe “society” is out to get them, have a victim’s mentality and
sit around reliving their high school days.

Coaches, teachers and parents who do not set expectations, provide structure, and expect
self-control, are doing young people an enormous, sometimes irreparable, disservice.
They are robbing that person of the only way they can truly be happy. Self-esteem and
self-confidence are earned by working hard and accomplishing goals. They do not just
happen to you.

Athletes are required to

compete at a much higher
level when they enter
college. Athletes who were
successful on pure talent
may become easily
frustrated if they have not
been required to have a
consistent work ethic. These
emotionally fragile and
“high maintenance”
personalities will take an
unfair share of their
teammates’ and coaches’
attention, patience and
Training and playing hard are privileges that should never be taken
energy. A person cannot
for granted. You will not be able to do this forever. have self-confidence without
struggle and accomplishment.
Self-esteem cannot be taught.
It is earned.

The FSU way is effort. High Intensity effort is expected in every thing that we do.
Whether lifting or running, practicing or playing; less than all out is unacceptable. This
effort, combined with talent, is why we are successful. It is your effort that will provide
the happiness and satisfaction of your athletic career.

Concentration

The ability to focus your attention for the purpose of attaining a goal is one of the
characteristics of being human. It defines your actions and separates you from animals.
Observe a dog for a few moments. All he can do is react to his environment. Every
sight, sound, and smell draws his attention equally. His actions are limited to responding.
He can not focus his mind to achieve a goal. You, being different from an animal, can
decide where you will put your mental energy. The things on which you choose to
concentrate will decide what you do, and ultimately what you become.

Concentration is the consolidation, collection and application of what is important at the

moment. Noted psychologist Dr. Mihaly Csikszentimihalyi has stated that the human
mind is only capable of consciously evaluating about 126 bits per second. And even this
processing rate is can be limited. For instance, it is very difficult to listen to two
conversations at the same time, and it is impossible to listen to and understand three or
more conversations taking place at once. This limitation on how much information your
mind can process dictates that you cannot be passive, unconscious and oblivious to the
world around you and accomplishes anything of value. You must choose the elements on
which you will focus your mind.

A high level of mental focus does not come naturally but it can improve with practice.
Concentration is only developed through the choice and the effort to improve your ability
to focus your mental labor. Your ability to concentrate will ultimately decide your
success in any endeavor. The world is full of talented unsuccessful people who let their
minds wander or fixate
their attention on
unproductive and
unimportant things. The
ability to consolidate your
mental effort on a task can
make up for a lack of
talent, simply because so
few people are willing to
exert the required energy
over the long run.

Training at FSU is serious

business. There is no way
you can be successful at
training if your attention is
divided. The high
Your ability to focus your mind - to concentrate your thoughts - will intensity effort and
be the biggest determinate of your athletic and academic success. attention to detail that are
More than anything, concentration takes the will to expend the
mental effort to block out distractions.
necessary in order to get maximum results demands a singleness of purpose while
training. Athletes looking for excuses and distractions will easily find them. They can
complain about the music, the weather or the early morning hours. They can talk about
their schoolwork or about last night’s party. Ultimately each person must choose before
he walks through the door whether or not this workout will be important and successful.

The phrase, “He has potential” is loaded with unfulfilled promise. It implies that a
person is not realizing their complete talent. Why? What is stopping them? What is
their rate-limiting factor? Your ability to reach your potential during your athletic career
will be a function of your willingness to focus your mind on the immediate task at hand.
Over the course of your life, you will become the product of the choices of where you put
your mental effort and concentration.

Leadership and Coachability

All successful teams have effective leaders who provide encouragement and discipline.
They demonstrate how to behave and establish the team work ethic. They are the
confidence and the reinsurance in adverse times. They pass to the younger players the
team traditions of work ethic, personal accountability, practice pace, training hard and
playing hard. They serve as extensions of the coaching staff.

A leader must want the

responsibility that comes
with that place on the team.
A leader must want to
shape the team in his
image. To become a
leader, you must first learn
to follow instructions. You
will not know how to give
instructions or enforce team
rules until you have
followed them yourself.
Your credibility as a leader
will only be as good as
your ability to follow.
All great leaders walk the walk. And all great leaders are alsoYour work ethic and
great followers of authority. There has never been a great team
that did not have a core of leaders. practice habits will
determine if your
teammates listen when you speak. A person who is only a vocal leader is ineffective and
can actually produce effects that are the opposite of what everyone desires. Teammates
will resent him and tune him out and consequently not listen to others who have
something valuable to say. So before you “talk the talk” be sure you have “walked the
walk.” Effective leaders have a command presence. Everyone knows who is in charge
without anyone saying it. Everyone knows that this person “walks the walk.”
An interesting question for athletes to ask themselves is “Am I coachable?” Read that
question again. If I am not coachable, why? For the most part, coaches, teachers and
parents want only the best for you. They want to see you improve. They want to see you
win. Certainly a coach with twenty years of experience has information that can help
you. If you want to lead the team, you will also have to be able to follow directions.
Leadership and coachability are inseparable.

The Training Mentality

The highest compliment we can give one of our athletes is to say of him, “He has a
training mentality.” This person has an enthusiasm for effort. He expects and forces
improvement every workout. His personal accountability is at a higher standard than
anyone else could hold him to. He takes an interest and responsibility in his teammates
training and progress.

Few athletes who begin with us have a training mentality. But it can be developed.
Athletes will go through three distinct mental phases during their training career. They
are;

1. Fear and Apprehension: This phase is marked by a genuine terror and possible
attempts of avoidance of the upcoming workout and ensuing discomfort associated
with it. For a minority of these athletes, the psychological stress is very real and can
be related to any number of things, including a low pain tolerance. The majority of
athletes who stay for very long in this phase are typically talented and extremely
successful at lower levels without ever having discipline, accountability or a work
ethic demanded of them. Because of their overwhelming talent, they have had
coaches, parents and administrators hold their hand, coddle them and make excuses
for them for most of their life. Athletes who stay in the Fear and Apprehension stage
of training usually have very fundamental personal responsibility problems, as long as
it does not affect playing time. They do not register for class on time. They miss
doctor and tutor appointments. They forget to be at events. People who hold them
accountable for their responsibilities are always viewed as “wrong” and “out to get
them.” They hold a victim’s mentality. Athletes in the Fear and Apprehension stage
best respond to a coaching style that can be described as “animated.” The coach will
have to scream, turn up the music and run around like a maniac. The coach will lie
and cajole and shout, “One more!” seven times in row in order to get six more reps
out of the person. At this stage, the coach is the only one capable of generating any
intensity or energy. Most responsible people do not stay in the Fear and Apprehension
phase for very long.

2. Acceptance and Duty: Virtually all of our athletes reach this mental phase of training
due to the accountability, attendance, consistency and effort in our program. The
majority of people will settle at this level, if allowed. These athletes will rarely miss
a workout, the will start workouts on time, train hard, and accept training as
something they must do. Athletes in this mental phase of training are good soldiers.
Unfortunately, unless they have unbelievable talent or a very strong personality, they
 will not be good leaders. They cannot lead in the weight room or in conditioning, at
least not consistently. Like most people, they are inherently self-centered. They are
concerned with their own development, but they will only occasionally show concern
for a teammate’s training. They cannot sustain interest in other people, or their
activities, or their development or their accountability to the team. They will talk the
talk of a leader though, because it is what they think is expected of them. Sustained
effort outside of their own interests is their rate-limiting factor in team dynamics and
leadership roles.

3. The Training Mentality: This is the highest mental phase that an athlete can reach.
Almost all people can achieve this if they choose. This mindset is neither a magical,
mystical place, nor does a person have to have talent for athletics or training in order
to achieve this level. Athletes who have this mindset have chosen it. Working at the
absolutely highest levels of effort is really not that big of a deal for them. They no
longer view training as a requirement, but as something that they “just do.” They do
not psych themselves out before hand. They do not panic while the intensity and pain
level increase. They can separate physical discomfort from their emotional response
to the discomfort. This does not mean that they are emotionally apathetic to the pain,
but that they can identify their response and the discomfort for what it is. They
realize that the source of their discomfort and their responses to it are separable
entities. At the highest level of effort and concentration, these athletes will draw into
themselves. Rather than project their pain and discomfort for the whole room to view,
they internalize
that energy and
place it into the rep
that they are trying
to complete.
Coaches and
athletes who
observe this for the
first time are
usually stunned.
While there is not
the usual dog and
pony show that
passes for “hard
training” at most
schools, there is a
quiet confidence
Your greatest results will occur once pass from the childish fear of and building of
training to the adult love hard work. Real men love to push
themselves and their teammates. Tough guys love tests and seek physical and
them out. Children, on the other hand, love lolly pops and Graham mental energy with
crackers. each repetition.
First time
observers will think to themselves, “Surely that is his last rep. He will set the weight
down now.” For up to six reps in row. These athletes have the potential to be the best
 leaders because they are
the most credible.
Regardless of talent, their
teammates respect them
because of their courage
and consistency. These
athletes can lead by
action, even if they are
not the most vocal or
most skilled. When they
speak, their teammates
know that what is stated
is coming from someone
who truly “walks the
walk.” A person with a
high level of talent, a
strong personality and a
Training Mentality can
become a phenomenal
leader. They can shape
the complete personality
of the team. They can
literally change the
course of season. A
handful of people like
this can turn good
soldiers into champions.
Athletes at this level of
mental ability respond to
a style of coaching that
You will find great joy in basketball when you train, practice can best be described as
and play as hard as you can. Extreme and consistent effort
will produce in you extreme and consistent happiness. Any “subtle.” As the exercise
other way is a guarantee for frustration and disappointment becomes more intense,
the athlete has learned to
draw deeper and deeper into his mental reserves. He is involved in an internal
dialogue that does not use words. Yelling and screaming are distractions. Other
people are distractions. The coach should make most of his points before the set
starts. Once the exercise begins, the coach should pick his words and moments
appropriately. If the coach does not have the years of experience supervising and
teaching athletes such as this, or if he does not know this particular athlete’s
psychological make-up as good as his own, he should just be quiet. Unfortunately,
most coaches who fall in this category won’t recognize the situation. Or, they will
not be able to identify the athletes who have a Training Mentality. This is part of the
“Art of Coaching.” It cannot be taught. The coach will have to make some sincere
honest mistakes along the way and then figure it out for himself.
 Sustained Effort

“Never give in, never give in, never, never, never, never-in nothing.”

-Winston Churchill

Most people can get excited for a short burst of time. Everybody can give maximum
effort sporadically. Most everyone can concentrate on a task for a few minutes. But the
true measure of character is the ability of a person to sustain that effort over the long run.

None of this is easy. If it were easy, everyone would do this. Never allow yourself the
luxury of having a bad day. Create intensity for yourself. Create energy for your
teammates. Always be “on.” Be the bright spot. Never allow self-pity and self doubt to
creep in. Never quit on a rep. Never quit on a set. Never yield to fatigue. Never
concede a possession. Never quit playing to win. Never quit. Never quit. Never quit.
Never.
STRENGTH
 STRENGTH TRAINING PRINCIPLES
“QUICK START” TO GET YOU GOING!

The five check points below are an outline of our philosophy of effective and progressive
training. Maximum gains will be obtained if these 5 check points are observed.

1. Full range of motion exercises - raise and lower the weight through the muscles
full range of motion.

2. Allow the muscles to raise the weight-eliminate all arching, bouncing, throwing,
and jerking movements while raising the weight.

3. Emphasize the lowering of the weight:

A. Lower the weight in a controlled manner. Allow the muscle to

lower the weight-Do not drop the weight.

B. The muscle that is used to raise the weight is the same muscle used to
lower the weight - Use 3-5 seconds as a guideline to lower the weight.

C. You can lower approximately 40% more weight than you can raise.

D. Allow 8 seconds to lower the weight during the negative-only exercise.

4. The point of momentary muscular fatigue has been reached when the athlete can
no longer properly raise another good repetition - Each set must be performed
with an all-out effort to MMF.

5. Supervision - Athletes should be paired off so that every repetition of each

exercise is supervised to guarantee proper execution. Responsibilities of the
spotter include:

A. Prevent injury - No arching, bouncing, or jerking of the weights.

B. Record all pertinent workout data on a workout card.

C. Only record the good reps lifted - not the forced or negative reps.

D. Verbally encourage the lifter to exert an all-out effort while utilizing the
techniques mentioned above.

E. Make the workout as hard and intense as possible for the lifter.
 THE REPETITION

Perhaps the hardest idea for most athletes to come to grips with is how simple exercise
really is. Conflicting information, both commercial and personal, leave the players
confused. The fact is results can come from any type of progressive exercise, which is
good because it allows for differences in a coach’s abilities and situations to produce at
least some results. However, the potential to train people in different ways has athletes
swimming through a sea of information based on anecdotal evidence, past experience,
“research” publications, and the current program at “Big Time U”.

Players looking for the “answer” to their strength training problems need only look at the
way they actually train. Do you work hard? Do you train consistently? Do you train
during the season? Is the training closely supervised? Can you do basic exercises? Can
you perform a repetition properly? Before one goes about evaluating programs, set and
rep schemes, the “exercise of the month”, or the latest in Eastern Block training “secrets”,
one should make sure that the fundamentals are being done properly. The most basic part
of strength training is the properly performed repetition. It is also the most difficult to
execute.

Uninformed strength training can by mysterious. There are may “experts” willing to sell
their advice. “Magical formulas”, buzz works, organizations, and certification tests all
serve to make proper exercises appear as something which only a few people know the
secret. The purpose of this manual is to show you how simple, practical and effective
training can be. You will learn what you need in order to organize and implement
effective training, but there are many subtleties which are difficult to articulate and can
only be learned by participating in and supervising workouts.

The fundamentals of exercise are such that you probably know more than you suspect.
Too often we leave common sense to the experts. Consequently, many coaches and
athletes do not understand what the immediate consequence of strength training should
be. They spend time dreaming up complicated schemes and routines designed to develop
nonexistent trainable muscular properties such as “basic strength,” “speed strength,”
“endurance strength,” and “explosion.” Let’s set the record straight once and for all.
Despite all the theory, you cannot change the chemical composition of muscle fibers by
changing sets, reps, and speed of exercise movement. It is important to understand that
strength, power and short term muscular endurance are different expressions of the same
thing and are not separable training entities. If you improve one, you improve all three.

The immediate purpose of strength training exercise is to fatigue muscles. Think about
this point for a moment. Now relate the implications to the way you train. A clear
understanding of this point simplifies the evaluation of different exercises, equipment,
and training schemes. The best methods produce the greatest amount of fatigue, in the
shortest amount of time, and in the safest way possible.
The purpose of a properly performed repetition is to produce tension in the muscle,
which repeated for a short period of time will fatigue the muscle. To do this in the most
efficient way possible we need to be aware of five coaching points:

1. Minimize momentum.
2. Pause in the contracted position.
3. Emphasize the lowering phase.
4. Body position and leverage.
5. Constant tension

1. Minimize Momentum.
If you move a weight
too quickly, it will
increase in speed to
the point of actually
traveling on its own.
The increase in
momentum will take
tension off the
muscle, making the
exercise both easier
and more dangerous,
the two things one
tries to avoid when
training. Care must
be taken to lift the
weight slowly and

under control.
This does not Uche knows that momentum can make the weight on the muscles much less the
weight on the bar. Consequently he lifts the weight at a speed that allows the
mean that there muscles to do all the work. If he grabs ten rebounds, he will celebrate with
will never be a some Egusi Soup

time when you do not try to move the weight with as much effort as possible. As the
exercise continues, the muscle gradually fatigues to the point that the force generating
capabilities is not much greater than the weight it must overcome. At this point you can
push, or “explode,” with as much effort as possible, but the weight will move slowly
because of muscle fatigue and ensuing decrease in strength. Therefore at the beginning of
the set, you must hold back somewhat. As the set continues, the repetitions will be
performed with increasing effort, until the end, when the effort is maximum and speed of
movement is very slow or nonexistent. According to the size principle of muscle fiber
recruitment, it is the “intent” to raise the weight fast that is the key to developing
explosive power. Not that the weight itself actually moves fast. In fact, if the weight can
be moved fast, it is not heavy enough to stimulate maximum strength and power gains, In
practice, this means it should take at least one or two second to lift the weight. This will
 insure safety and minimize
momentum. To lift the weight any
faster would be throwing it, and
throwing weights will not do much to
increase strength.

2. Pause in the Position of Full

Muscle Contraction.
Once raised, the weight should be
paused momentarily at the highest
point, or where the muscles are in the
fully contracted position. This
serves three purposes. First, it helps
minimize momentum. Second,
because you can hold more weight
than you can lift, pausing in the
The fully contracted position of a muscle is the only contracted positions demonstrates that
place in which all of the fibers can be worked.
the weight was lifted into position and
not thrown. If the weight bounces or recoils at the end of the rep before the lifter can
pause it cleanly, that is a sign that momentum was used to lift the weight. Finally, the
contracted position is the one place in repetition that the largest amount of muscle fiber
can be activated. Pausing the weight insures that there is tension where the most amount
of muscle can be worked.

3. Emphasize the Lowering Phase of the Lift.

Lifting the weight is one
half of the exercise.
Lowering the weight is the
second half. Because you
can lower approximately
40% more than you can
lift, you will use fewer
muscle fibers in the
lowering phase unless you
1) Allow more time to let
the weight down or 2) Add
more weight during the
lowering phase. A good
rule is that it should take
three to five seconds to
lower the weight.
Lowering the weight any
The lowering phase of a repetition is the “guts” of the exercise. If you
faster would be dropping eliminate the high tension lowering phase, virtually all of the benefits of
it, and just as throwing a exercise will be lost. It is also the part of the lift where Jerel cannot talk
about Detroit.
weight up is an inefficient and dangerous way to train, dropping weights will do nothing
to develop strength and muscle.

Using the leg extension as an example, the exercise should be started slowly and
smoothly and raised at such a speed that the quadriceps are under tension throughout the
full range of motion. At full extension, the athlete should pause for a second. If the
weight stack “floats,” “recoils,” or travels on it’s own past the point of the momentary
pause, then the weight was lifted too fast. After the pause in the contracted position, the
trainee should slowly release the tension on the muscle until the weight begins to lower at
a constant speed. If the weight begins to accelerate, that is, the speed begins to increase
while being lowered, then the weight is being lowered too fast. When in doubt, lift and
lower the weight slower, not faster.

4. Body Position and Leverage.

Body position and leverage are the
next important points for safe and
efficient exercising of the muscles.
Leverage on most exercises can be
improved to make the exercise
easier. By arching the back, the
bench press, seated press, arm curl
and front raise exercises can be
performed easier. You can even
use more weight and appear to be
stronger. Lifting more weight for
the sake of lifting more weight,
with no regard for how it is lifted,
may be fine for the ego, but does
not necessarily translate to stronger
Using leverage to lift the weight may look impressive, but it
does little to stimulate strength increases and greatly
muscles. Remember, if the leverage
increases the chances of injury. Here, Ryan demonstrates is right, you can lift the world. We
the latest hair styles in Jamaica. have a leg machine in our facility
that is very leverage dependent. If
the seat is adjusted two inches one way or the other, it may cause the athlete to be able to
use +/- 50 pounds, and because of this we must be consistent with our seat position. The
same is true when the body is out of position while performing exercises. Since the goal
of exercise is to fatigue the muscles, we should seek to make the exercise as hard as
possible, which means you should use the leverage or body position which allows for the
greatest range of motion, within reason of safety and comfort. Many athletes are
unaware of their body when they lift. They squirm, twist, and use spastic motions while
trying to obtain another rep. They adjust their body, seat height, or machine to give
themselves better leverage. All of these adjustments serve to make the repetition easier.
5. Constant Tension
The final coaching point is constant tension. This is a subtlety that separates skillful
trainees from beginners. When performing exercise, the muscle should be forced to work
through a full range of motion under a constant load. Too often trainees let their
concentration slip as the exercise becomes uncomfortable and they seek relief by resting
part way through the repetition or bouncing the plates off the weight stack. Recalling the
leg extension example, when the unskilled trainee begins to lower the weight and the
lever arm approaches the lower half of the range of motion, they will sometimes let the
tension off the muscle and the weight will accelerate. Then, using this increased
momentum, they will bounce the plates off the weight stack in order to get the exercise
moving again. The trainee should lower the weight slowly and smoothly and then “turn
around” the weight in the same fashion.

Pumping up a tire is an excellent analogy to keeping constant tension on the muscle. If

you where trying to inflate the tire - trying to increase the pressure or tension in the tire to
a maximum level - while somebody else was letting a little air out as you worked the tire
pump, what would your results be? So it is with training muscles. You may get the job
done, but in a much less efficient manner than doing it the right way. This does not mean
that we never take the tension off the muscles we are working. It does mean that for as
long as possible during a set we will keep constant tension on a muscle. When we cannot
do any more perfect repetitions we may then have to take a few breaths in order to
continue. In exercises that involve large muscle structures, such as a leg press, we may
have to take several breaths. We will continue to record these reps, as long as the “pit
stop” does not become excessive.

Rep Replication.
When you begin an exercise, the
first rep you do is the most
important. Your goal is to block
out all distractions and perform
the perfect rep. The weight
should be raised smoothly,
paused in the contracted
position and lowered slowly to a
full stretch. When you begin the
second rep, it is now the most
important and should be
performed in the exact same
manner as the first rep. Your
goal is to replicate perfect
repetitions. If we were to videotape a
set of repetitions, we shouldn’t be Skilled trainees demand that they make each rep look
identical. Al does not like it when you talk about Perry.
able to notice a difference in the reps
when the tape is played back. JUST AS YOU WILL NOT TAKE A POSSESSION OFF
IN A GAME, YOU WILL NOT TAKE A REP OFF IN THE WEIGHT ROOM.

Keep in mind that the purpose of a properly performed repetition is to eventually develop
a level of strength we do not have. It is not to demonstrate a level of strength we wish we
had. There are some exercises that have been touted as being great for training athletes
that break all three rules of a properly performed repetition. These include power cleans,
snatches, push presses and a host of other Olympic lift variations. These lifts rely on
momentum, leverage, complicated technique, little tension on the involved muscles, no
constant tension, and no lowering portion of the exercise. Is this really a productive way
to train? Decide for yourself.

Most coaches are result oriented. Some believe the result of strength training should be
to make the weights go up and down. Some believe the result should be an athlete who
can bench press a certain amount of weight and who can have their name on a record
board. But your muscles do not care if the weights go up or down, or even if there are
any weights at all. All the muscle cares about is how hard it is being forced to work. The
immediate result of properly performed exercise should be greatly fatigued muscles. It all
starts with the properly performed repetition.
 THE IMPORTANCE OF PROGRESSION

The most important component of successful training is an unremitting desire to

progress. Athletes and coaches sometimes become frustrated by the lack of gains “their
program” delivers. This leads to a search for magical solutions, food supplements,
exercises and equipment. The “program” will be changed, perhaps changing exercises,
sets, reps, percentages or speed movement. After another period of unsatisfactory results,
new gurus will be consulted and the program will change again. All the while, the
answer to their problem is too simple to be seen.

Athletes sometime seek the “secrets of strength” from the Biggest Guy in the Gym. Their
conversation will go something like this:

small guy: “I just can’t seem to get my arms to grow.”

Biggest Guy in the Gym: “What are doing for your arms now?”

small guy: “What you told me to do. Barbell curls - three sets of ten, cable curls
- four sets of eight, triceps press downs - five sets of five.”

Biggest Guy in the Gym: (Looking up, thinking real hard) “Well, its obvious to
me you need to be doing dumbbell curls for five sets of
eight, preacher curls for 10-8-6-4 pyramid and lying
triceps extensions super-setted with triceps push-
downs.”

small guy: (Humbled and grateful to be in the presence of a weight guru)

“Thanks for the advice, man. I can’t wait to try my new program. I
know this one will work.”

And the small guy is off on his new program, conveniently forgetting that it was the
Biggest Guy in the Gym that gave him his first program that produced unsatisfactory
results in the first place. And the Biggest Guy in the Gym, enjoying the role of mentor,
forgetting his original advice, never tells his students to train harder on the program they
have.

We have quit relying on hand-me-down information. Do you really think you can change
the chemical composition of muscle fibers by changing sets, reps and speed of
movement? Muscles are not that smart. They do not have “eyeballs” that allow them to
“see” a “program” or if the resistance comes from a machine or barbell. Yet many people
have devised very complicated ways to train that are hard to understand, that they
probably don’t understand, and we’re sure the muscle don’t understand. This has resulted
in such things as pyramid up schemes, pyramid down schemes, power pairs, percentage
training, five sets of five, and a favorite misguided approach - “periodization.” All these
methods assume that there is a magical muscle making formula that you can just plug into
 and get results.
Periodization takes the
ridiculous to absurd by
making the formula an
almost epic-like
journey that takes a
person through distinct
phases of
“hypertrophy,” “basic
strength,” “power” and
“active rest.”

Reality is something
different. The body
changes by a force of
will. Strength
training, to be
productive, must be
Progression is the driving force of training. Al and Matt got big and strong by difficult and
trying to add one more rep or one more pound each time they train. There are progressive. But the
no shortcuts. progression need not
be difficult to understand. Each workout, on each exercise, try to increase the weight or
the repetitions. This is called the double progressive method of overload and it is the
most effective way to improve.

An athlete who could improve one repetition every workout would experience
phenomenal gains. For example, let us say we are doing strict barbell curls in the 8 to 10
rep range on Monday, Wednesday, and Friday.

Week 1
Monday 60 lbs. for 8 reps
Wednesday 60 lbs. for 9 reps
Friday 60 lbs. for 10 reps

Because we have reached 10 reps, it is time to go up a small amount

Week 2
Monday 65 lbs. for 8 reps
Wednesday 65 lbs. for 9 reps
Friday 65 lbs. for 10 reps

Week 3
Monday 70 lbs. for 8 reps
Wednesday 70 lbs. for 9 reps
Friday 70 lbs. for 10 reps
At first it does not seem like much is happening here, but let’s take a closer look. If we
are training three times a week, that is 156 workouts a year. If we are going up in weight
5lbs. every 4 workouts...

156 workouts per year/4 workouts per increase = 39 increases.

39 increased X 5 lbs. per increase = 195 lbs. per year!

Not bad for arm curls!

Is this possible?

No, it is not.

A more realistic approach is the following:

A beginner chooses the following exercises to train the majority of his body and performs
the following maximum efforts on his first workout:

Leg Press - 200 lbs. for 10 reps.

Bench Press - 135 lbs. for 10 reps.
Pulldown - 130 lbs. for 10 reps.
Shoulder Press - 85 lbs. for 10 reps

Because our imaginary athlete is just beginning to train, he can make rapid increases in
strength because he is getting more skilled at the exercises. Therefore, his next several
training sessions may all go up in weight without even a drop in repetitions.

Workout 2
Leg Press - 210 lbs. x 10 reps.
Bench Press - 140 lbs. x 10 reps.
Pulldown - 135 lbs. x 10 reps.
Shoulder Press - 90 lbs. x 10 reps.

Training three times per week while adding 2.5 to 10 lbs. per exercise each workout, by
the end of the second week he would perform the following:

Workout 6
Leg Press - 240 lbs. x 8 reps.
Bench Press - 150 lbs. x 8 reps.
Pulldown - 155 lbs. x 8 reps.
Shoulder Press - 95 lbs. x 8 reps.

By this sixth workout, our beginning trainee increases the weight a large amount and
experiences his first decrease in the number of reps he can perform with the new weight.
He now uses the double progression method of trying to add a rep each workout, as
shown in the previous example of arm curls. When he reaches ten repetitions, he adds
five to ten more pounds. After two weeks of this he can perform the following:

Workout 12
Leg Press - 250 lbs. x 10 reps.
Bench Press - 155 lbs. x 10 reps.
Pulldown - 160 lbs. x 10 reps.
Shoulder Press - 100 lbs. x 10 reps.

After two months our trainee has learned how to train very hard, concentrate, grasp
expectations, and force progression. He and his strength coach now decide to train each
exercise twice a week to allow for recovery and growth from the higher amount of stress
that the athlete is now capable of placing on his body. They keep with the double
progression for the next month, performing the following after three months of training:

Workout 20
Leg Press - 280 lbs. x 9 reps.
Bench Press - 170 lbs. x 9 reps.
Pulldown - 175 lbs. x 9 reps.
Shoulder Press - 110 lbs. x 9 reps.

By this time, most trainees will have noticed that they respond slightly better to some rep
ranges than others. In other words, they may find it very difficult to add a single
repetition more, but they can continue adding small amounts of weight if they keep the
repetition number the same. This probably has something to due with the fiber type
make-up of each individual for each exercise, which will determine his fatigability. At
this point, the strength coach and the athlete decide that they will continue to add a small
amount of weight to the bar each workout, even if he is not able to increase the number of
repetitions.

Workout 21
Leg Press - 282 lbs. x 9 reps.
Bench Press - 171 lbs. x 9 reps.
Pulldown - 176 lbs. x 9 reps.
Shoulder Press - 111 lbs. x 9 reps.

Our athlete continues like this for the next three months. He misses two weeks of
training. One week for finals. (Well, he came in and blew off some studying stress, but
we did not hold him 100% accountable for progression.) and one week for travel and
holidays. So after 12 more weeks of training - six months total - our trainee performs the
following:

Workout 45
Leg Press - 328 lbs. x 8 reps.
 Bench Press - 194 lbs. x 8 reps.
Pulldown - 199 lbs. x 8 reps.
Shoulder Press - 135 lbs. x 8 reps.

Now, after six months of training, something drastic happens to the frequency of training
for our athlete. A reduction in training to once a week occurs because his competitive
season has started. Practice, travel, meetings and games limit the number of times he can
train. (Though he tries to train twice a week, and usually does, once-a-week training will
work nice for this example.) It also has the added benefit of allowing more recovery and
growth between workouts, even though this is mostly compromised by the increase in
practice and playing time. Lets also assume that our imaginary athlete misses two more
weeks of training because of finals, travel and holidays. This gives us twenty-four more
workouts of adding one to two pounds each time:

Workout 99
Leg Press - 376 lbs. x 8 reps.
Bench Press - 218 lbs. x 8 reps.
Pulldown - 223 lbs. x 8 reps.
Shoulder Press - 159 lbs. x 8 reps.

Compared to the first workout, we have the following increase in training after only one
year:

Leg Press - 200 lbs. to 376 lbs. = 88% stronger.

Bench Press - 135 lbs. to 218 lbs. = 61% stronger.
Pulldown - 130 lbs. to 223 lbs. = 71% stronger.
Shoulder Press - 85 lbs. to 159 lbs. = 87% stronger.

Average after one year of training = 76% stronger.

This is a very typical example of the progress our athletes make. A typical male athlete
who had increased his strength that much will probably 20 to 50 pounds of muscle
heavier. A female athlete will be much firmer and leaner.

Nothing in the universe is literally infinite, and that includes your strength potential.
Through our many years of experience, we have noticed that an untrained healthy athlete
can just about expect to double his strength (100% increase) on each movement during
the course of his college career. Therefore, if you have never lifted weights, and you
come to FSU and perform 70 pounds for 10 repetitions on the leg curl machine, we
would expect you to be able to curl 140 pounds for 10 repetitions before your four years
at FSU are over. And as you can see in the above example, approximately three-quarters
of that improvement will happen in the first year. If you have trained that muscle hard
before you arrive here, then your top end potential percentage of improvement relative to
your initial starting weight will be less than
double the initial training weights that we
observe in an untrained muscle.

We have never seen an athlete who could

increase a repetition every workout, but there
will be times that your progress will amaze both
yourself and your coach. For the more
experienced trainee it can be frustrating training
for weeks to add only one rep. But even if you
add only one rep every three weeks, that is still
twenty-five pounds a year, which would translate
into one hundred pounds over the course of your
college career.

A rep is a huge increment and needs to be broken

down into an...

inch!

Make every inch of every repetition count. Don’t

cheat yourself by using momentum for one inch.
Progression can come in many forms. One
Make progression the driving force in your
of the most effective techniques is to add a
workouts. Try to add one rep each time you small amount of weight each time you train.
train. Or try to add a half of a rep. Or six inches. Even one or two pounds will add up quickly
Run a little longer. Sprint a step more. Improve over time.
one inch. Demand improvement from yourself
each time you train. Refuse to replicate previous results.

In the short run you are trying to add reps. In the long run you are trying to add weight.
Small increases over time will get you where you are trying to go, and when you can curl
150 pounds for ten strict reps, you arms will be a big and as strong as they will ever be.
Do not look for magic. Ultimately, you will determine your results; not the program, the
coach, or the equipment. Look to yourself - your motivation and effort - for the answers.
 INTENSITY and TIME

Below a certain level of intensity, strength training will do little for you. If you are
capable of lifting two hundred pounds for eight reps, and you stop at seven, it should be
obvious that the exercise was not as productive as it could be.

The one thing that separates strength training exercise from other types of exercise, such
as running or biking, is that it is much harder to do. The dramatic changes that occur in
the body as a result of lifting weights are due to the intense nature of the exercise. There
is simply no other way of working the muscles as hard with any other type of training.

Beyond what is needed for daily tasks, the body does not want to put on a large degree of
muscle. The tissue is metabolically costly, meaning that you have to feed it to keep it
alive. And of all things your body needs to do to survive, conserving energy is numero
uno. It needs this energy to produce the heat that allows for daily living. In the Cave
Man days, carrying an extra thirty pounds of muscle was of no advantage when the
famine came! For this reason, to get stronger and more muscular, you had better give
your body a real good reason to do so.

You must place your

muscles in a critical
situation. The effort level
must be maximum. Your
brain will only recruit the
minimum of muscle fibers
necessary to do the job.
This is why you must do as
many repetitions as
possible. “As many as
possible” is a confusing
point for many young
trainees. Some think that
when the exercise is
uncomfortable they have
done as much as they can.
Your effort level will determine your results. Looking for shortcuts and Or they may think that
gimmicks to reach your athletic potential is a sure sign that you never
will. This is Jason’s rebounding face. when they have reached
ten reps that is all they can
do. Let’s set the standard right now. When you think you have done as many as you can,
imagine that your life depends on you getting one more rep. Literally believe that if you
do not get one more, you’re done for. If at this point you can’t do another rep, try to get a
half of a rep more. Then try to get a quarter of a rep. Try to move the weight one-inch.
When you cannot move the weight a fraction of an inch more, you have finished a proper
set. You have successfully completed the exercise and you should feel proud of your
effort.
Don’t make the mistake of thinking you can make up for this effort by doing more work
at less intensity. Given enough time, almost any size muscle can do almost any amount
of work. This is called labor and it has nothing to do with strength training.

As fatigue sets in on the playing field, you are gradually bringing more fibers into play. It
could be during a long drive, the fourth quarter, or halfway through practice. If your
training consists of a few heavy reps or stopping your exercise short of fatigue, you’ll
eventually be using muscle fibers on the field that you didn’t strengthen in the weight
room.

Suppose you have a stick of

dynamite in front of you. If you
took a hammer and lightly tapped
it, nothing would happen. You
could literally hit it forever without
it exploding.
But one strike with enough force
behind it will set off a huge
explosion. And so it is with your
strength training. The amount of
work you do has nothing to do
with your strength development.

Effort and time are inversely proportional. You can work

Muscle responses to tension over
hard or long, but not both. In addition, almost all of the
time. You can get stronger
benefits of exercise are related to the intensity of effort
while almost all of the problems are related to the amount.
performing almost any number of
reps. Performing only a few heavy reps is more dangerous, too time consuming, and not
specific to the muscular needs of the athlete. The competitive weight lifter has needs
specific to his sport, while the athlete has needs specific to his. The longer the tension is
applied to the muscles, the more fibers that can be activated. Research and our
experience shows that the best results will come from training the muscle to fatigue
within the anaerobic time frame of approximately 30 to 90 seconds. Assuming about five
or six seconds to complete a rep, this would be a rep range of about five to twenty. Each
individual responds to some rep ranges slightly better than others depending on such
factors as neuromuscular efficiency, muscle fiber type, and lever length. We will usually
use about eight to twelve, though this can change for individual needs and variety sake.

There has been much written about the “best” set and reps scheme without anybody really
defining what is being talked about. When discussing the number of reps, we are really
talking about the amount of time. If someone states that five sets of five is the best set
and rep scheme, are they not really saying that the best way to work the muscle is with
two and half minutes of work broken up into five 30-second segments? When they then
prescribe three sets of ten for another exercise, are they not saying that this muscle needs
three minutes of work broken up into three 60-second segments? Why should it change
for different exercises? What are we talking about here? The fact of the matter is that
muscles don’t count reps. The majority of the research has indicated that one to three all
out sets are equally effective.

There are no magical formulas in strength training. An athlete can spend 30 minutes in
the weight room or three hours and accomplish the same thing. But as the intensity of the
work increases, the amount of work must decrease disproportionately. For instance, if
you were to walk at two miles per hour, you could continue that pace indefinitely. If you
were to increase your speed to four-mph, you would be able to keep at if for about eight
to ten miles. Double your speed again to eight-mph and two miles would be about all you
could stand. Increase the pace to 16 mph and 200 meters will have you wiped out.

Not only must the amount of work decrease when the intensity increases, the frequency of
the workouts must decrease also. Make no mistake about it, if you train hard enough to
induce the physiological change you are looking for, you will need to recover from it.
Plain and simple, the only people who can lift every day are those that don’t lift hard.
While you maybe able to do a walking and jogging program everyday, just try a hard
sprint workout every day and see how long you last. You must recover from hard
exercise, which is the only kind of exercise that can make dramatic changes in your body.
For this reason, we never train more than three days a week.

Strength training at FSU is not a recreational activity and this is not intramural athletics.
Consequently, the amount of time you take between exercises will affect how much
weight you can lift. If one Lifter decreases the amount of time it takes to do his workout,
he will find that he can’t use as much weight. And if another lifter increases the amount
of time to do his workout, he will be able to lift more weight than if he takes less time.
But if both lifters are increasing in strength, then it becomes completely relative. And
when the slow worker decreases his rest time, he will find that he can do less, much less,
than the athlete who had conditioned himself to move quickly through the workout.
Decreasing the amount of time it takes to complete a workout is an excellent way to
increase the intensity of the workout. It is also a great way to develop a “metabolic”
conditioning that can be transferred to the playing field.

At FSU sets are not terminated short of fatigue. Our workouts our brief by necessity. We
ask too much of our athletes to have them do “a lot” of work. It is not that one to three
sets per exercise and thirty to sixty minutes of lifting is the magical amount. It is all that
can be tolerated. Inexperienced athletes who question the effectiveness of this have
never experienced a properly supervised workout. We have supervised thousands of
workouts of some of the toughest and strongest people around and we have never been
asked to do three more sets of a leg press exercise. And we have never been asked if the
workout could be repeated again. The name of the game is effort, and as a FSU athlete
you are expected to train as hard as possible.
 SUPERVISION and MOTIVATION

Supervision and motivation will determine the results of the strength and conditioning
program. The major advantage of the FSU strength program is the ability to train our
players on an individual basis. Whether 1st or 3rd team, you will be supervised each and
every workout by either a full-time strength coach, Graduate Assistant, Strength Team
member, or fellow player.

Proper supervision ensures

that the athletes are
following all of the
checkpoints of a properly
performed repetition,
training at the appropriate
intensity, making
progressions in weight
and/or reps as needed, and
that they are not performing
exercise haphazardly.
Supervision or coaching an
athlete in our strength
training facility is a skill
that requires experience,
practice, a general
Becoming a good spotter is a learned skilled that takes a large investment
of time, energy and interest in a teammate. knowledge of proper
strength training
principles, and enthusiasm. We will never merely move from exercise to exercise, staring
at the clipboard as our partner performs his set. Each and every set should be a charged,
exciting event to try to ether increase the number of reps performed, increase the amount
of weight used, or both. The following are guidelines to use when supervising an athlete
through a set of an exercise:

1. “Coach” the athlete during his set. Make sure he is adhering to the checkpoints of a
properly performed rep. If he is not, then the appropriate correction needs to take place

2. Encourage the lifter when the exercise is being performed properly and discourage
when done improperly.

3. Use verbal encouragement. Find what “buttons” to push on the lifter that cause him to
train harder.
4. When assisting, help just enough to keep the weight moving but do not lift the weight
for him. Let the athlete earn the rep but at the same time do not allow the athlete to
struggle with the weight to the point where the bar is beginning to reverse its direction.

5. Do not touch or place your fingers on the bar while the weight is being raised and
lowered. If the weight is moving, keep your hands off it.

6. Do not invade a lifter’s space. Stand away, rather than in his face, until it’s necessary
to step in and help.

7. Do not let the lifter “perform” for you. Force him to draw deeper into himself as the
intensity of the exercise increases. Do not turn the lift into a dog and pony show.

Learning to become a competent strength-training spotter gives you greater insight into
your own strength training. Spotting is a self-educating experience by which you can
grasp expectations, justify every repetition, and gain a more practical understanding of
human physiology and psychology.
Competent supervision is a cultivated talent that evolves with practice and concentration.
It is not simply assisting a partner. Even the highly motivated athlete benefits from an
adept spotter. Spotting involves the investment of time, effort, and concentration into
fellow team members. Learning how to spot will improve the quality of work performed.
Informed athletes will increase their confidence in the program, stimulate a greater
enthusiasm for training, and augment the credibility of the routine.

Each spotter should have an unrelenting desire to make the lifter better. There is no
accepting less than a maximum effort. Other points a spotter needs to know include:

1. Sense of time: The greater the duration of the workout the less intensity of effort.
Spotters need to be aware of the total workout time.

2. Target reps and weights: The spotter tells the lifter what is needed in order to
improve on previous efforts.

3. Seat setting: consistent seat changes will avoid inconsistent performance.

4. Proper breathing: Lifters should never hold their breath while training. Do not
be concerned when to breathe in or out. Be concerned with just breathing.

5. Expand the tolerance for physical discomfort.

Motivation is a true art form. Enthusiasm is contagious. Nobody wants to be around

someone who acts tired, lethargic, listless and apathetic. The best way to motivate other
people is to be motivated yourself. You should approach every workout, practice and
meeting with enthusiasm. Anybody can yawn, close their eyes and think of a hundred
reasons why they should be somewhere else. The surest way for a player to gain the
respect of his teammates is to provide the excitement and encouragement that others can
feed off of.

One of the best motivators of people is past success. This is one reason why we track our
workouts carefully. Athletes who see improvements on an almost daily basis have a good
reason to continue to train.

Credibility will also inspire your teammates and training partners. If you train hard, it is
much easier to push the people you work with. Your credibility as a spotter and
teammate is undermined if you do not train hard. As a leader in the business world, you
will find that the best way to lead is by example. You will get the most work out of the
people you supervise when they see you working.

External motivation in the FSU weight room comes from many sources. We have great
facilities and equipment, computer tracked workouts, stereo, CD player and loud music.
We have pictures on the wall and roll up doors with a view looking out on our athletics
facilities. Our coaches, graduate assistants and strength team members are as excited
about each workout as the first one. You have teammates who train hard. All of these
things help to make each workout as fun and productive as it can be. But external
motivation can only sustain you for a while. Ultimately, you will have to reach into
yourself for the true motivation that will carry you through your athletic career and then
through your life. Think about why you play. Think about what it means to be an athlete.
You have only one college career. Refuse to be average. Understand that as an FSU
player you are with a special, select group of people. If it was easy, then everybody
would be doing it. Do not play at training. Make the most of it.
 RECORDING WORKOUT DATA

During each workout, you should record the amount of weight lifted and the number of
repetitions performed for each exercise. This helps eliminate the duplication of previous
efforts and provides incentive for improvement. During a workout you will perform
many exercises at varying repetitions and workloads. It will be quite difficult to recall
from one workout to another the specific accomplishments of prior training sessions. You
should follow these guidelines when recording results on a workout card:

1. Only record the properly performed reps. Do not record the reps you thought you did,
wish you did, or had help. If you complete six perfect reps and your spotter helps you do
three more, record six reps on the workout card.

2. Follow the order that the exercises are listed on the card. Selecting exercises
haphazardly will lead to non-reproducible results.

3. Do not select exercises

that are not listed on the
card and do not only
perform your favorite
exercises. Most athletes
like to choose exercises that
they are good at doing.
Truthfully, you stand to
gain the most by
performing the exercises
you like to do the least.
There is no one exercise
that our athletes perform
that is more or less
important than another. If
you ask some of our
Recording workout information helps to insure accountability. players how much they
Without careful recording, it is unlikely that you will ever reach your bench press or squat don’t
strength potential. Toney prepares for that day’s “Let Out.” be surprised if they tell you
how strong their rear delts are or how much they lift with their hamstrings.

4. Be aware of the number of repetitions that were previously performed on the exercise
you are doing. If during the last workout you completed nine reps on the lateral raise, the
goal is now ten. Always refer back to the card. See what the last effort was and attempt
to better it.

5. Understand that certain factors will affect the strength level of an athlete such as
injury, time of the year (pre-season, mid-season, late-season), recent sleeping habits,
eating habits, stress level, and other environmental factors.
 PROGRAM ORGANIZATION

Pushing and Pulling Multi -Joint Exercises

To simplify our discussion of upper-body multi-joint exercise, we classify them as

pushing and pulling movements. The only lower body multi-joint movements are the
squat or squatting motions and leg presses.

The upper body pushing movements primarily train the pectorals, deltoids and triceps.
An example of a pushing movement is a bench press

The upper body

pulling
movements
primarily train
the lats,
rhomboids,
posterior
deltoids and the
biceps. An
example of a
pulling
movement is the
seated row.

We identify five
upper body
planes that you
can push and
The type of equipment used will not determine the success of the strength and pull through.
conditioning program. Rather, the effort and consistency of the athletes will The other upper
dictate the results. Sometimes Isaiah just likes to tie a bunch of weights together
and lift them.
body movements
are isolation
exercises. Each of these planes should be incorporated (not necessarily every workout) to
insure total body development. They are:

1. Vertical - above the shoulders

2. Incline
3. Horizontal
4. Decline
5. Vertical - below the shoulders

Listed below are examples of the pushing and pulling movements that can be performed
though the five upper body planes:
Exercise Plane Pushing Pulling
Vertical - above shoulder Military Press Pulldown
Incline Incline Press High Row
Horizontal Bench Press Seated Row
Decline Decline Press Low Row
Vertical - below shoulder Dips Upright Row

Single Joint Exercises

A single joint exercise isolates a muscle group or area of the body. The advantage of a
single joint exercise is that the muscles being exercised are forced to perform all of the
work, therefore making those muscles train much harder. For maximum muscle
development and protection
against injury, isolation
movements are a must for all
muscles.

One of the best isolation

exercises is the Pullover
Machine. The shoulder joint
is the only joint involved.
The resistance is applied on
the backside of the upper
arm, thereby eliminating the
weak link of the hands and
biceps. This movement
allows an athlete to train his
upper back - the largest,
A well designed strength program will include equal amounts of work strongest muscles in his
for both sides of the body and isolation movements to strength upper body without limiting
individual joints. Here, Jerel performs a High Row for the muscles of the resistance due to the
the upper back and biceps. No matter how may reps he gets, he always
says “eight mile” at the end of the set. weaker muscles of the
hands, forearms and biceps.

In our program we incorporate a wide variety of rotary movements through many

different exercise planes. These are our upper body single joint exercises.

Muscle Group Single Joint Exercise

Chest Chest Fly - various angles

Back Pullover
Shoulder
Lateral Head Lateral Raise
Anterior Head Front Raise
Posterior Head Rear Delt
 Rotator Cuff Rotator Cuff Machine
Traps Shrug

A well-rounded program that is specific to the needs of a competitive athlete must

include multi-joint and isolation movements.
 MULTIPLE SET ADAPTATIONS

At one time we believed that the number of sets that were completed would determine the
strength gain. We have since learned that an athlete can do one set or ten sets and get
stronger. He can also do one set or ten sets and not get stronger. The determining factor
is the intensity level at which the set is performed.

Some of our athletes enjoy multiple sets. For those that want to do more than one set, the
same rules apply. Perform ten sets if you must, but do not change the way that the rep is
performed or the intensity of the set. Record the amount of weight used and the number
of properly performed reps for each set. Add weight whenever possible. Don’t pace
yourself by holding back and saving energy for the next set. Use a weight that causes
failure on each set.

Do not decrease the intensity of an exercise when more than one set is performed. Sub-
maximal efforts will produce sub-maximal gains in strength. Listed below are examples
of less effective techniques when more than one set is performed.

Less efficient multiple set technique #1.

If you can use the same weight for three sets of eight reps (or whatever number of reps are
selected), the weight is too light on the first set.

Set # 1 - 225 lbs. x 8 reps

Set # 2 - 225 lbs. x 8 reps
Set # 3 - 225 lbs. x 8 reps

After you have warmed up, use as much weight as you can properly handle each set.
Select a weight that causes failure by the eighth rep (or whatever number of reps is
selected). The weight must decrease each set if a maximum effort is exerted.

Less efficient multiple set technique #2.

Another less effective technique we used in the past was to add weight after each set was
performed. Why use 205 pounds on the first set if you are able to use 245 pounds on the
third set?

Set # 1 - 205 lbs. x 8 reps

Set # 2 - 225 lbs. x 8 reps
Set # 3 - 245 lbs. x 8 reps

If you can lift 245 pounds for eight reps on your third set, lifting 205 pounds for eight
reps during your first set is a waste of time. Use as much weight as you can properly
handle each set.
An efficient multiple set example.

For maximum gains, use as much weight as you can handle on the first set, the second
set, the third set, and for each additional set you perform.

Each succeeding set the weight must decrease if the first set was an all out effort.

Set # 1 - 265 lbs. x 8 reps

Set # 2 - 240 lbs. x 8 reps
Set # 3 - 225 lbs. x 8 reps

Once you have warmed up, don’t waste your time and energy doing meaningless sets.
Use as much weight as you can handle and continue the set until you can’t do another rep.

It is the quality of each set performed that dictates the results, not the number of sets
performed.

One properly performed set is all that is needed to stimulate maximum gains in size,
strength, mass, power, speed, explosion and any other physical attribute dependent on
strength. If you must perform additional sets, do not sacrifice the quality of your exercise.
If multiple sets are performed, you must decrease the number of exercises in any given
workout. The body cannot recover from a large amount of high intensity exercise.

For variety, we have 10-8-6 routines using different pieces of equipment. We use the
heaviest weight possible for a set of ten reps, a set of eight reps, and a set of six reps -
decreasing the weight for each set. We use 90 seconds rest between sets.

The quality of exercise of our 10-8-6 routines is identical to our standard routines. After
warming up, the first set of ten reps will be your heaviest. You will not be capable of
using the same weight for the second set (eight reps) if:

1. A maximum amount of weight was used on the first set.

2. You rest only 90 seconds between sets

The same rules apply for each succeeding set. We will increase the weight on the second
set when you can complete eight reps. The weight will be increased on the third set when
you can perform six reps.

As a general rule, we don’t perform multiple sets with pulling movements. With high
intensity exercise, the smaller muscles of the hands, forearms and biceps become
exhausted preventing any additional productive work for the large upper back muscles.
We also limit single joint isolation movements in our 10-8-6 routine to prevent the
workout from becoming too long and diluted.
 UPPER BODY ROUTINES
A well-equipped facility will allow for total body development. A balanced and properly
organized strength program must include a wide range of exercises. Equipment designed
to develop specific areas of the body is needed. Barbells, dumbbells, or machines can be
used. The disadvantage of a 10-8-6 routine is that you are restricted to fewer movements.
In our standard upper body routines we perform six to eight exercises. Only five
exercises are performed in a 10-8-6 routine. The quality of our 10-8-6 routines is the
same as our standard routines.

We have a “no-hands” routine which uses equipment that does not need to be held in
cases of hand, wrist or elbow injuries. We have a “fried shoulder” routine which
emphasizes the shoulder girdle. We also create variety by utilizing “no card routines.”
We change the order of the exercises, the cadence of lifting and lowering the weight, or
by eliminating the lifting portion of an exercise and performing only the lowering portion
and vice versa. We use variety to motivate and reward consistent training and effort.

Push - Pull Routine 1 Push - Pull Routine 2 Pre-Exhaust Routine

Free Weight Bench Press Machine Shoulder Press Chest Fly

Pulldown Rear Delt Chest Press
Free Weight Shoulder Press Machine Incline Press Pullover
Seated Row Behind the Neck Pulldown Pulldown
Lateral Raise Machine Decline Press Lateral Raise
Free Weight Incline Press Upright Row Shoulder Press
Rotator Cuff Dips Rotator cuff

“No Hands” 10-8-6 Free Weight Dumbbell Elevator

Chest Fly Free Weight Bench 10 reps Dumbbell Bench Press

Pullover Free Weight Bench 8 reps Chin Ups
Lateral Raise Free Weight Bench 6 reps DB Incline Press 10 Degree
Rear Delt Machine High Row Machine High Row
Front Raise Free Weight Incline Press 10 reps DB Incline Press 30 Degree
Rotator Cuff Free Weight Incline Press 8 reps Machine Row
Incline Fly Free Weight Incline Press 6 reps DB Incline Press 50 Degree
Machine Rear Delt Machine Low Row
“Fried Shoulders” Free Weight Military Press 10 reps DB Shoulder Press
Free Weight Military Press 8 reps
Military Press Free Weight Military Press 6 reps
Shrug
Lateral Raise
Rear Delt
Front Raise
Rotator Cuff
Upright Row
Machine Shoulder Press
 LOWER BODY ROUTINES

We will choose from several multi-joint squatting motion exercises in our facility. We
have found through many years of experience that different body types and orthopedic
considerations do not allow for one type of movement to fit all of our athletes. No one
exercise will work for every player. No one exercise is vastly superior to the other. An
athlete must be able to perform the movement both safely and at the absolute highest
level of effort.

Multi-Joint Squatting Motions

1. Barbell Squat
2. Tru Squat
3. Squat Machine
4. Deadlift
5. Leg Press
6. Iso-Lateral One Limb
Leg Press

Isolation Exercises - Knee

1. Leg Curl Machine -

Various A good strength program for competitive athletes
should allow for individual limbs to be trained when
2. Leg Curl Machine - Iso necessary.
Lateral One Leg
3. Leg Extension Machine- Various
4. Leg Extension - Iso Lateral One Leg

Isolation Exercises - Hip

1. Buttocks - Stiff Leg Dead Lift, Hip and Back, Abductor Machine
2. Hip Flexors - Hip Flexion
3. Groin - Adductor Machine

Isolation Exercises - Ankle

1. Gastrocnemius- Straight legged calf raise

2. Soleus - Seated Calf Raise
3. Tibia Flexor - Tibia Flexion
4. Inversion/Eversion – Inner and Outer Ankle
Due to the overlap of many of the exercises and the amount of running that we require,
we have found that athletes attempting to do all of the isolation exercises each workout
quickly overtrain. Through many years of experience, the lower body routine we now use
takes into consideration the following:
 1. Multi-Joint Squatting Motion - Body type, orthopedic concerns and
preference
2. Single Joint - Knee - Both Extension and Curl. Our experience
dictates that due to the nature of the sport, it is necessary to have the
ability to train one limb at a time when needed.
3. Single Joint Hip - Pick one exercise
4. Single Joint Ankle - Pick one exercise

Our typical leg routine is a “mix and match” of equipment, need and preference. The
following are three examples of many possible routines.

Lower Body Sequence Routine 1 Routine 2 Routine 3

Multi-Joint Squat Motion Squat Squat Machine Deadlift

Single Joint - Hamstring Leg Curl Machine Iso One Leg Curl Leg Curl Mach.
Single Joint - Quadriceps Iso One Leg Extension Leg Extension Machine Iso One Leg Ext.
Single Joint - Hips Groin Machine Hip and Back Machine Abductor Mach.
Single Joint - Ankles Straight Leg Calf Raise Seated Calf Raise Tibia Flexion

NECK ROUTINE

For all of our athletes involved in contact sports, we place a premium on neck training.
This is by far the most important thing we do in the weight room. As much as possible,
we will train our necks before we train the rest of our body

4 - Way Neck Machine

1. Neck Flexion
2. Neck Extension
3. Lateral Neck Flexion (left and right)
Shrug
Machine, Barbell or Dumbbell
MID SECTION ROUTINE
The mid section is frequently ignored. In order to maximize performance and protection
it must be isolated and trained.

Abdominal - Choice of one - Ab machine, Rotary Torso, Side Bend, Manual Sit-up or
Reverse Crunch
Low Back - Choice of one - Low Back Machine, Torso Extension, Hip and Back, Dead
Lift
ARM ROUTINE
Biceps - Choice of one - Machine Curl, Barbell Curl, Dumbbell Curl, Manual Curl
Triceps - Choice of one - Machine Triceps, Triceps Pushdown, Manual Triceps
Hands and Forearms - Choice - Gripper, Wrist Curl, Reverse Wrist Curl, Roller etc.
 SEVEN STRENGTH TRAINING VARIABLES
1. How may repetitions?

Perform 7 to 10 reps for the upper body and 8 to 12 reps for the lower body.
NOTE: Only record the number of properly performed reps on the workout card.

2. How much weight should be used?

Use as much weight as possible (once the proper lifting techniques have been
learned) so that the point of MMF has been reached between 30 and 60 seconds or
from 7 to 10 repetitions. Selecting a starting weight is trial and error. Important:
The key below will tell you when and if you should add weight for your next
workout.

Key: Upper Body 7-10 Reps

< 7 reps, -10 lbs.
8 - 9 reps, same weight next workout
10 reps, + 5 lbs.
11+ reps, + 10 lbs.

Key: Lower Body 8-12 Reps

< 8 reps, - 10 lbs.
9-11 reps, same weight next workout
12 reps, + 5-10 lbs.
12 + reps, + 10-20 lbs.

3. How many sets should be performed?

We recommend program of either 1 or 3 sets with an all-out effort. When

performing an all-out or 3 all-out sets, it is important that each set is performed
until no more reps can be done (MMF)

4. How much recovery time between exercises or sets?

When performing one set do not have a resting time - use only the time needed
to move to the next exercise as recovery time. When performing 3 sets allow
90 seconds rest interval between sets.
5. How many workouts per week?

Two to Three workouts per week on alternating days. Three to Four workouts for
those who split the upper and lower body routines.

6. What exercises should be performed?

The exercises performed will depend upon the equipment available to you.
Which exercises you perform is not the key to the strength gains, it is how you
perform the exercise that is the most important.

7. In what order should the exercises be performed?

Follow the order that is outlined in your summer packet.

A. We will place a strong emphasis on the Neck if you are involved in

contact. Perform at minimum Neck Flexion; Neck Extension; Shoulder
Shrug
**If you have a machine also perform: Lateral Flexion - Left and Right.

B. The next area to work would be the Legs and Lower Back. These
muscles are used the most when playing no matter what position is being
played.

C. After performing exercises for the neck and legs we will then exercise the
Torso (Upper Body). For the Torso perform the exercises for the
Deltoids, Lats, and Pectoral Muscles. Perform at least 2 exercises (6
total) for each of those three muscle masses.

D. When exercising the muscles of the Arms, perform 1 exercise each for the
Biceps, Triceps, and Forearms.

E. When exercising the Abdominal Muscles perform 1-2 exercises.

PUTTING IT ALL TOGETHER, OUR TYPICAL ROUTINE

CONSISTS OF THE FOLLOWING…
 WHOLE BODY WORKOUT

EXERCISE REPS EXCERCISE TIME REST TIME

ANKLES
Calf Raise 12 70 seconds 15 seconds
Tibia Flexion 12 70 seconds 15 seconds
Ankle Inversion, Eversion 24 140 seconds 15 seconds
Bent Knee Calf Raise 12 70 seconds 60 seconds
Total 60 5 min. 50 sec. 1 min. 45 sec.
Drink of Water 1 minute

LOWER BODY
Squatting Motion/Leg Press 12 70 seconds 60 seconds
Leg Curl 12 70 seconds 60 seconds
Leg Extension 12 70 seconds 60 seconds
Hip (Groin or Hip & Back) 12 70 seconds 60 seconds
Calf 12 70 seconds 60 seconds
Total 60 5 min. 50 sec. 5 minutes
Drink of Water 1 minute

MID SECTION
Ab Crunch 12 70 seconds 60 seconds
Low Back 12 70 seconds 60 seconds
Total 24 2 min. 20 sec. 2 minutes
Drink 1 minute

UPPER BODY
Chest Exercise 10 60 seconds 60 seconds
Chest Exercise 10 60 seconds 60 seconds
Back Exercise 10 60 seconds 60 seconds
Back Exercise 10 60 seconds 60 seconds
Shoulder Exercise 10 60 seconds 60 seconds
Shoulder Exercise 10 60 seconds 60 seconds
Total 60 6 minutes 6 minutes
Drink 1 minutes

ARMS
Biceps 10 60 seconds 60 seconds
Triceps 10 60 seconds none
Total 20 2 minutes 1 minutes

TOTAL 164 REPS 22 MINUTES 19:45

Our standard total body workout takes about forty five minutes. Approximately 25
minutes of that time is spent exercising. The remainder of the time is spent recovering
between exercises and adjusting weights.

People unfamiliar with this type of hard training find it difficult to understand how so
little exercise can generate large strength gains. Our years of experience have shown us
that any more exercise will result in gross overtraining. For the very strong, motivated,
advanced trainee, the above workout can easily be too much. When that is the case we
will make the necessary corrections to prevent plateaus or loss of strength.
 IN-SEASON LIFTING
The most important time of the year to strength train is during the season. While it is nice
to be big and strong during the summer, you are not playing any games at that time. The
most important time of the year to be at your strongest and most resilient to injury is
during the competitive season. We evaluate the application of our program by how our
team is training when the NCAA tournament comes around. The number of athletes still
lifting, the intensity of their effort, the exercises still being performed, and the amount of
weight being used, is the strength program; not what was being done in May, July or
October.

The body does not retain peak levels of strength, conditioning and skill very well. You
must consistently expose yourself to the stress if you wish to keep or build on what you
have. It makes no sense to train hard in the off-season if you are not going to train hard
during the season. Whatever physical adaptations occurred during that time will have
mostly disappeared by the end of the season. At FSU, we use the same exercises, sets,
reps, speed of movement and intensity all year. We take what is the most effective way
of training during the season, and use it during the off-season. Performing exercises in the
off-season that we will not use in season is a waste of time. If you do not perform the
exercise during the season, whatever physical adaptation you believed occurred will no
longer be there when you need it most. This is the crucial criteria for us as coaches when
evaluating new techniques,
methods or technology.
As a player, whenever you
are exposed to new
information, ask yourself
if you can see yourself
doing that activity during
the season. If not, invest
your time in something
that you can use all year.

Training during the season

is part of having a
training mentality. The
only change to our in
season program is that
most of our players
In-Season is the most important time of the year to train. Al knows
actually train harder. The that he must do the same training during the competitive season as he
competitive season can did during the off-season or there will be no carryover.
bring out a higher level of
focus, concentration and
effort. Many of our players will make their best strength gains during the season because
of this. Older players who are at their genetic potential for strength may have difficulty
increasing their strength during the season due to the increased stress of practice, games,
meetings and travel. Our experienced players will tell you that training their lower body
hard during the season actually allowed them to keep their legs fresh by the end of the
year. We will never train to “maintain” strength. This places you in the wrong mind set.
It is the equivalent of practicing only to maintain your skills. Everything at FSU is
improvement orientated.

Scheduling your training during the season can be difficult, if you allow it to be. We
adjust our training frequency during the season to make sure you are not fatigued on
game days. Travel will also dictate training days. Some players can lift great after
practice. Most players cannot or will not train properly after practice. This is why we
schedule most of our lifting in the morning before practice. During the season, you will
have a choice of any twenty excuses why you cannot train properly. Truly competitive
people will find the one reason to keep preparing. You are a competitor. This is why you
chose to come to FSU.

If an unfortunate injury occurs, it is important to keep training around

all the joints that are healthy. Ryan always stay shaved in case a pose-
down breaks out.
 MANUAL RESISTANCE-
MAXIMUM MUSCLE WITHOUT EQUIPMENT
Manual Resistance is an alternative to the more conventional forms of resistance in the
strength training program. The resistance is provided by a training partner, or spotter,
rather than a bar or a machine. This style of training could be incorporated into your
regular workouts or in situations where no equipment and/or facilities are available.

Here at FSU we use Manual Resistance (MR) training extensively in all phases of our
strength program. Whether as an exercise in our regular workouts or as the only available
training “tool” at home, on vacation, or on the road traveling, MR has definitely proven
itself as a valuable form of strength training.

ADVANTAGES OF MANUAL RESISTANCE

There are many advantages to using MR. Some of the more obvious reasons include:

1. No equipment is required to perform the exercises. Since no equipment is

needed these exercises can be performed any time and any place. A coach, for example,
can administer the program on the field, court or diamond. The Physical Education
instructor can hold his class indoors or outdoors. The point to be remembered is that MR
exercises can be performed anywhere. Waiting to use equipment is no longer a problem
with MR. Once an individual has been exposed to MR, conditioning the muscles can be
a lifelong activity. No longer will a lack of equipment be an obstacle

2. Large numbers of individuals can be trained simultaneously. Two people or

two hundred people can perform the exercises simultaneously. One person exercises
while the other supplies the work load. To the coach or PE instructor who has
experienced the frustration of overcrowded facilities, MR is a godsend.

3. The muscles can be worked maximally each rep. Maximum resistance can be
obtained during the raising and lowering phase of each rep. If the lifter can raise 80
pounds on the first rep, the spotter can apply 80 pounds worth of resistance. If the lifter
can lift five pounds of resistance on the last rep, the spotter can accommodate this
decreasing strength level accordingly. This is an advantage because it reduces the level of
strength closer to the point of zero. More of the muscle is brought into play, thereby
causing a greater overload.

4. The speed of the MR exercise can be controlled. The rate of resistance during
the raising phase will be dictated by the amount of resistance applied by the spotter. The
lifter’s partner or the instructor can decide upon the speed of exercise during the raising
phase.
DISADVANTAGES OF MANUAL RESISTANCE

With all of its advantages, MR also has some distinct disadvantages. Every type
of equipment available has advantages and disadvantages. By recognizing the limitations
of MR, it can help provide a safer and more effective form of exercise. A better
understanding of the exercise will also be realized. The major limitations of MR include:

1. Two people are needed to perform any MR exercise. A lifter and a training
partner to apply the resistance are required to perform each exercise. This can be a
problem for some fitness enthusiasts (e.g. The working person may want to work out
during the lunch hour and perhaps a training partner is unavailable; A team or fitness
class may have an odd number of students and this would leave one student without a
partner.)

2. The lifter must learn how to perform each exercise. Before maximum gains
can be obtained, the lifter must learn how to perform each exercise. This is also a
problem when any new exercise using equipment is performed. Due to the uniqueness of
the MR style of exercise, the learning process of performing the exercise probably creates
more problems for the inexperienced lifter than will a conventional exercise performed on
equipment. The lifter must also learn to coordinate the exercise with the spotter.

3. The spotter must learn how to safely and effectively apply the resistance. The
spotter’s job is even more difficult than the lifter’s. The training partner is the key to any
strength building program but the effectiveness of any MR exercise is totally dependent
upon the abilities of the spotter. Equipment can help minimize the risk of injury
occurring while an individual is performing an exercise. The risk increases whenever the
lifter must rely entirely upon a partner to provide the resistance. Instructors can minimize
the risk by taking the time to learn how to utilize this form of exercise and then educating
their students sufficiently. It’s just like teaching a student-athlete how to block, rebound,
perform somersaults, or to do other potentially dangerous skills. Everything demands
proper instruction. The instructor should initially treat MR exercise as any other
potentially dangerous activity. Remember that it is the ability of the spotter that dictates
the quality of the exercise. There is a specific skill required. Some spotters develop a
high skill level to spot effectively, while some develop lower skill levels. An educated
lifter will immediately notice the skill level of the spotter. A lower skill level will
obviously decrease the effectiveness of the exercise.

4. The lifter may be significantly stronger than the spotter. When pairing off
participants, it’s possible that one training partner may be significantly stronger than the
other. This can present a problem for the weaker individual. The spotter has four
alternatives while applying resistance to a lifter who is significantly stronger than himself:
a. If it is an exercise performed with the upper body, additional resistance
can be held by the lifter. Books, paperweights, etc. can be held in the
lifter’s hands to make the spotter’s job easier.
 b. The lifter can be required to allow more time for the raising of the
exercise. Allow 2-4 seconds for the raising phase instead of 1-2 seconds.
c. De-emphasize the lowering phase until the lifter has reached an
adequate fatigue level. Allow 2 seconds to lower the resistance instead
of 4 seconds.
d. Perform the exercise one leg or arm at a time.

5. Accountability. The lifter may ask, “How will I know how much strength I am
gaining from workout to workout?” Unfortunately, accountability will always be a
problem. With MR you cannot record and evaluate strength gains as you can with a
barbell or machine. You are forced to rely upon your spotters to do their job. When they
do, the lifter will be assured of gaining strength.

Note: Sure, there are limitations to manual resistance. However, these limitations can be
overcome by instructors who are willing to invest a little time in developing the ability to
teach these exercises and in providing as much supervision as possible during their
execution.

RESPONSIBILITIES OF INSTRUCTOR

1. Thoroughly understand the responsibilities of the spotter and lifter. The

instructor should develop and in-depth understanding of how to apply the MR concepts.
These exercises can not be spotted and performed in a haphazard manner. Unfortunately,
more often than not, this is the rule rather than the exception. If this occurs the potential
results from the exercise will be reduced and the risk of injury to the lifter will be
increased.

Note: Thoroughly read the guidelines enclosed and develop a detailed understanding of
how to safely and effectively spot and perform each exercise.

2. Perform the exercises with another instructor in order to develop the skills
needed to spot and perform each exercise. It’s obvious to every coach and physical
educator that doing something is better than talking about it. Unfortunately, few
instructors are willing to actually practice doing the MR exercises. The exact skills to
apply the resistance and perform the exercises will not be developed unless instructor
practices what he preaches.

Note: There is nothing overly demanding about the skills needed to spot and perform
each exercise. Something will be lost, however, from the instructor to the student if the
instructor doesn’t experience of the problems encountered.

3. Minimize the loss in the interpretation of this information from the

instructor to the student. The instructor’s first responsibility is to adhere to the
aforementioned rules. The eventual quality of MR exercise performed by the participants
will be determined by how well the instructor prepares himself and by how well that
information is taught to the students. This is not the type of information that is posted on
the weight room bulletin board. Initially, constant supervision by the instructor is
necessary to eliminate any confusion. Ideally, the instructor should discuss all of the
concepts enclosed and then spot each student through the exercises until they have
mastered the skills required.

Note: The instructor can teach one thing and the student may interpret it differently.
Instructors must minimize the loss in translation to the students.

RESPONSIBILITIES OF THE LIFTER

For manual resistance to be safe and effective, the lifter must assume some
responsibilities during the execution of each repetition. These responsibilities include the
following four rules:

1. Communication with the spotter is essential. Total cooperation and

coordination between the lifter and the spotter are essential. For maximum gains and
safety you may have to tell the spotter how to provide more efficient resistance.
Cooperation with the spotter is needed for smooth and even resistance. Until the spotting
and lifting skills have been mastered, the lifter may have to talk to the spotter. For
example, “You’re not providing enough resistance on the lowering phase.” Or, “You’re
pulling too hard in the stretched position.”

2. Keep tension on the muscles. The relief of muscle tension for just an instant will
allow the muscle to momentarily rest - and make the exercise less productive. Allowing
the muscles to relax briefly is a common occurrence during the lateral raise if the hands
are allowed to touch the sides of the legs. This gives the muscles a brief rest and makes
the exercise less productive. Another example would be the conventional push-up
exercise. The muscles are allowed a brief rest if the chest, thighs, or mid-section touch
the ground. Ideally, the hands should be elevated off the ground to prevent resting
between repetitions.

3. Pause momentarily in the contracted position. The lifter should hold the
contracted position momentarily during the execution of each repetition. If the lifter
doesn’t hold this position momentarily, he will not maximally develop the muscle at each
point during that range of motion. The pause also gives the spotter time to begin applying
the more resistance required for the lowering phase while in the transition from the
raising phase of the exercise to the lowering phase. An example of this concept is the
bent over side lateral raise. The lifter must stop and hold the contracted position
momentarily. A good guideline would be to hold the position for a count 1001. If the
lifter does not concentrate on pausing the contracted position of any exercise, there will
be a bouncing affect or recoil from the raising to the lowering phase.
Note: Hold any contracted position for a count of 1001 and allow the muscles to develop
maximally throughout their full range of motion.

4. Exert an all-out effort. A sub-maximal effort will produce sub-maximal results.

The lifter must work as hard as possible if maximum gains are to be obtained. If the lifter
exerts an all out effort and the training partner applies the MR correctly, the lifter will be
assured of obtaining maximum benefits.

5. Allow four seconds for the lowering phase. The lifter can lower more
resistance than he can raise. During the lowering phase of some exercises, the lifter may
by capable of exerting more force than the spotter can apply during the first few reps.
The lifter must cooperate with the spotter and perform the lowering phase of the exercise.
During the lowering phase of some exercises, the lifter could stop an any point, if he so
desired, and hold that position, not allowing the spotter to push him down. This could
invite injury and make the exercise less effective. Remember that in each succeeding
repetition, the person exercising will grow weaker. Eventually the spotter will be capable
of applying more than enough resistance during the lowering phase. Until this point is
reached, the exerciser must cooperate with the spotter during the lowering phase.

RESPONSIBILITIES OF SPOTTER

It should be more than obvious to anyone interested MR of the value of a properly

educated training partner. The effectiveness of MR exercise is almost totally dependent
on the abilities of the spotter. It cannot be over emphasized enough how important it is
for the instructor to thoroughly educate the participants. For the exercise to be safe and
effective, the spotter should strictly adhere to the following guidelines. The major
responsibilities of the spotter include the following:

1. Communication whenever necessary and constant coordination with the

lifter. Pay attention to the execution of every repetition. The lifter’s safety is the
spotter’s primary concern. How the spotter applies the MR dictates the quality and safety
of the exercise. The spotter should make corrections if needed and provide verbal
encouragement for motivation. If the lifter is not strictly adhering to the exact methods
prescribed, the spotter should correct the lifter immediately.

2. Do not apply maximum resistance during the first few reps. The first few reps
of each exercise should be used to warm up the involved muscles. This will also help to
begin gradual fatiguing the muscles so that when the lifter does exert an all out effort, the
muscle will be weaker. This will decrease the potential for injury.

Note: If maximum resistance is applied on the first few reps injury could result. Less
than maximum resistance is required on the first few reps.
3. Vary the resistance of each rep during the raising phase. Once the muscles
are warmed up, the spotter should learn to apply as much resistance as the lifter can safely
and effectively handle at each point during the raising phase. All movements should be
smooth and controlled. This is the most difficult aspect of manual resistance to master.
The amount of resistance that a lifter needs during the raising phase of one rep will
actually vary. The bones and musculature are a system of levers. The changing positions
of the bone and muscles create leverage advantages and disadvantages. These advantages
and disadvantages will require more or less resistance by the spotter.
An example of the leverage system is the conventional push-up exercise. The
lifter requires more resistance as the arms straighten. He requires less resistance as the
arms bend. Another example of the leverage system can be observed while spotting the
side lateral raise. It’s obvious that the lifter gradually grows weaker (requires less
resistance) as the arms are raised away from the body and weakest in the contracted
position.
The spotter should learn to gradually increase or decrease the resistance according
to accommodate these changing “strength curves.” If the resistance is being applied
correctly, the resistance should feel constant to the lifter. The spotter is adding exactly as
much resistance as the lifter can raise at each point during the raising phase. If too much
resistance is applied at any point, the lifter will be unable to move momentarily. He will
be forced to stop the exercise, jerk, or use cheating movements to continue the exercise.
If not enough resistance is applied the exercise will be less productive than it could be.
The spotter should also be aware that the lifter is gradually fatiguing with each
succeeding repetition. If the resistance is properly applied the amount of resistance will
decrease with each rep. If the spotter applies the resistance correctly, he will only have to
apply a few pounds of resistance on the last rep or two. On some exercises, the lifter may
be unable to raise even the weight of his arms.

Note: It is the spotter’s job to apply just the right amount of resistance at each point
during the raising phase.

4. Smooth transition from the raising phase to the lowering phase. The person
applying the resistance should adjust the amount of resistance at the point of transition
from the raising phase to the lowering phase. It should be realized that the lifter can
lower more weight than he can raise. This is why it is important for the lifter to pause
momentarily in the contracted position. This gives the spotter time to begin smoothly
applying the additional work load for the lowering phase.
Spotters cannot make a sudden change from the raising to the lowering phase or
the lifter will be unable to hold the contracted position momentarily. The lifter will not
make a smooth transition. There will be a sudden drop, which will not allow the muscle
to be exercised maximally at each point. It may also invite injury.

5. Add more resistance during the lowering phase. Due primarily to friction, the
lifter can lower more weight than he can raise. The spotter should learn to apply more
resistance during the lowering phase. If not enough resistance is applied the lifter could
stop at any point during the lowering phase and hold that position for several seconds.
Because the lifter is so much stronger during the lowering phases there must be
mutual cooperation between the lifter and spotter. The same leverage advantages and
disadvantages that exist during the raising phase of each exercise apply to the lowering
phase. The person applying the MR must also be aware that the lifter is gradually
fatiguing each rep.
The spotter should learn to apply as much resistance as the lifter can resist while
allowing four seconds to lower the weight. If too much resistance is applied during the
lowering phase the lifter will be unable to allow four seconds to perform the lowering
movement. This could invite possible injury.

6. Change the angle of resistance being applied. Most movements in the body
are rotary in nature. Most muscles contract about an axis of rotation. They pull on the
bones to form movements that form an arc. For the muscles to be most effectively
exercised the angle of resistance must change through the execution of each repetition.
This must be done to accommodate the changing angle that the muscle is pulling on the
bone.
The MR must be supplied to coincide with the changing angles of each arc formed
by the muscles involved. The changing angle resistance applied can be observed while
performing the side lateral raise. In the starting position the angle of resistance will be
almost perpendicular to the floor. As the lifter raises his/her arms, the spotter should
gradually adjust the angle of resistance. This concept will apply almost any time a single
muscle group is isolated. The spotter should develop the ability to recognize the correct
angle of resistance.

7. Provide enough resistance to stimulate strength gains. For maximum gains the
spotter needs to apply as much resistance as the lifter can exert during the execution of
both the raising and lowering phase of each repetition.

8. Do not apply maximum resistance for any exercise in an all out manner
during the first few workouts. Gradual increases the intensity of exercise in each
succeeding workout until the techniques required for each exercise have been mastered.

9. When necessary, apply less resistance as the lifter approaches the muscle’s
stretched position. While performing some exercises, the spotter should learn to
gradually decrease the amount of MR being applied as the lifter approaches and
eventually reaches the joint’s stretched position. Injury could result if too much
resistance is applied in the stretched position of the muscles being exercised.
The spotter should sacrifice the application of maximum resistance to gain
maximum stretching and prevent injury. A good example is the neck flexion exercise.
The lifter will not relax and stretch the neck if too much resistance is applied. To get the
lifter into a relaxed and stretched position safely, the spotter should begin to gradually
decrease the amount of manual resistance as the lifter approaches the neck stretched
position. It should be a smooth and gradual transition. The spotter is applying too much
resistance near or at the stretched position if the lifter:
a. Doesn’t reach a completely relaxed and stretched position at the end of each
rep.
b. Stops short of the stretched position
c. Feels the need to pull back in the stretched position to prevent hyper stretching.
 PERFORMING MANUAL RESISTANCE EXERCISES

While performing MR exercises, the following guidelines should be used to perform each
exercise:

1. Perform 12 repetitions or continue exercising for approximately 40 to 70 seconds.

2. Perform only one set per exercise.
3. Take four seconds for the lowering phase.
4. Allow from three to four seconds to execute the raising phase of each exercise.
This will include moving form the starting position and pausing in the contracted
position momentarily.
5. Exercise 2-3 times a week while alternating days.
6. Change the order regularly.

The most important aspect of MR is knowing the proper way to spot and to lift.
All of you have been through our MR program from time to time, but for those of you
who might have missed something along the way, here is a quick review of the MR
exercises we perform at FSU.

The following twenty-two exercises will be explained (i.e. starting position,

description of movement, and spotting form) and illustrated on the next few pages:

1. Neck Flexion 12. Upright Row

2. Neck Extension 13. Bent-Over Row

3. Shrug 14. Dip

4. One-Legged Squat 15. Chin

5. Hip Adduction 16. Biceps Curl

6. Hip Abduction 17. Triceps Extension

7. Push-ups 18. Leg Curl

8. Side Lateral Raise 19. Leg Extension

9. Front Raise 20. Bent-Arm Fly

10. Seated Press 21. Sit-ups

11. Bent-over Rear 22. Lat Pulldowns

Delt Raise
 MANUAL RESISTANCE EXERCISES

There are a variety of MR exercises that can be performed. As discussed on the

preceding page a brief description of each exercise will follow. For maximum gains
attempt to reduce the lifter’s strength level to zero by performing approximately 10-12
repetitions on each exercise. Remember to follow the guidelines we discussed earlier for
the Lifter and Spotter.

Note: Be especially cautious with NECK exercises.

EXERCISE #1 - NECK FLEXION - (NECK FLEXORS)

Starting: Lying face up on a flat bench, the shoulders are slightly over the edge of the
bench. The top of the head should be parallel to the floor - At the beginning of each rep
the neck muscles must be totally relaxed.

Movement: Flexing only the neck muscles, raise the head forward and upward so that
the chin is resting on the chest - Pause momentarily and recover to starting position.

Spotting: Place dominant hand on the lifter’s forehead and the non-dominant hand on
the lifter’s chin - Apply as much pressure as is needed to accommodate for the strength
curve of the neck flexors.
EXERCISE #2 - NECK EXTENSION - (NECK EXTENSORS)

Starting: Lying face down on an exercise bench with the head hanging over the edge of
the bench - Neck should be totally relaxed with the chin touching chest - Hands should be
resting behind the back.

Movement: Raise the head upward and backwards until it is fully extended - Pause
momentarily before recovering to starting position

Spotting: Form a web with the hands and place them on the back of the Lifter’s head -
Begin the exercise with mild pressure to stretch the neck and continue to carry the
resistance according to the strength curve on the neck extensors.

EXERCISE #3 - SHRUG (TRAPEZIUS)

Starting: Standing with body erect and arms extended - Hands should be interlocking
and grasping the Spotters wrist - Shoulders and traps should be relaxed.

Movement: Elevate the shoulder girdle by shrugging shoulders as high as possible -

Pause momentarily before recovering to starting position.

Spotting: Lay under the Lifter with his hands interlocking and grasping your wrists.
EXERCISE #4 - ONE -LEGGED SQUAT - (MAJOR MUSCLES OF
LEGS/BUTTOCKS)

Starting: Standing on one leg with right leg extended outward - Balance by placing right
arm around Spotter’s shoulders and grasping a fixed object with left hand.

Movement: Lower the body until the upper leg is horizontal to the floor - Pause
momentarily before recovering to starting position.

Spotting: Stand along side the Lifter and grasp under his right knee joint (lower
hamstring) with your right hand - Place your left arm around the Lifter’s waist -
Assistance or resistance may be applied with the left arm - Mirror with the right leg.

EXERCISE #5 - HIP ADDUCTION - (INNER THIGH)

Starting: Sitting down with arms extended behind body for support - Legs should be
bent at an angle of approximately 90 degrees - Soles of the feet are facing each other but
remain 3-4 inches apart - Knees upward and inward as far as possible.

Movement: Raise the knees upward and inward as far as possible - Pause momentarily
before recovering to starting position.

Spotting: Face the Lifter and apply pressure with both hands on the inside upper portion
of the knee throughout the exercise.
EXERCISE #6 - HIP ABDUCTION - (HIPS)

Starting: Lying on left side with upper and lower body in line.

Movement: Raise the right leg as high as possible - Pause momentarily before
recovering to starting position - Mirror with left leg.

Spotting: Kneel or stand near the Lifter’s knee and place both hands above the knee on
the thigh to apply the resistance.

EXERCISE #7 - PUSHUP - (CHEST/SHOULDERS/TRICEPS)

Starting: Assume the pushup position with only the feet and hands touching the floor
with the body straight - When no longer able to properly perform another rep drop to the
hands and knees position keeping toes off the floor - Hands should be out in front of the
shoulders.

Movement: Lower the chest (Do not touch thighs or stomach) to a position just short of
the floor and recover to starting position.

Spotting: Straddle the Lifter and place both hands on the upper back to apply resistance -
Ideally the Lifter must fail in the hands and knee position.
EXERCISE #8 - SIDE LATERAL RAISE - (MEDIAL DELTOID)

Starting: Standing erect with the arms extended out and palms facing inward.

Movement: Raise the arms sideward and upward overhead - Pause before recovering to
starting position.

Spotting: Stand behind the Lifter with hands on the back of the Lifter’s wrist.

EXERCISE #9 - FRONT RAISE - (FRONT DELTOID)

Starting: Standing erect with feet staggered and arms extended well back behind the
body. Palms should be facing away from the body.

Movement: Raise the arms forward and upward to a position up and over the head -
Pause momentarily before recovering to staring position.

Spotting: Place hands on back of Lifter’s wrist - Keep there throughout exercise -
Spotter will have to move closer to Lifter in the starting position and away from him as
the Lifter raises his arm overhead.
EXERCISE #10 - SEATED PRESS - (DELTOIDS)

Starting: Sitting with arms bent and upper body leaning back slightly

Movement: Extend arms upward - Pause momentarily before recovering to starting

position.

Spotting: Grasp Lifter’s hands with the thumbs interlocking and apply the resistance to
the hands.

EXERCISE #11 - BENT - OVER REAR DELT RAISE - (POSTERIOR DELTOID)

Starting: Bending over at waist with arms extended and hanging down at a 90 degree
angle. Palms and forearms facing each other not quite touching and Legs slightly bent.
keep upper body parallel to floor throughout exercise.

Movement: Raise arms sideward and upward to a position parallel to floor - Pause
momentarily before recovering to starting position.

Spotting: Standing at Lifter’s head and bent at waist - Place hands on the back of the
Lifter’s forearms to apply resistance.
EXERCISE #12 - UPRIGHT ROW - (DELTOIDS/TRAPEZIUS/BICEPS)

Starting: Standing with arms extended downward holding a towel in both hands - A
closer grip should be used - Feet shoulder width apart - Head looking skyward.

Movement: Pull the towel upward touching under the chin - Pause momentarily before
recovering to starting position.

Spotting: Sitting under the Lifter - Look skyward with hands grasping both ends of the
towel to provide resistance.

EXERCISE #13 - BENT - OVER ROW - (LATS)

Starting: Bending at the waist keeping the upper body parallel to the floor with right arm
extended - Legs slightly bent with the left forearm resting on the left thigh to stabilize the
upper body.

Movement: Bend arm while driving elbow upward to a position above the upper body -
Pause momentarily before recovering to starting position - More stretching will be
obtained if the Spotter pushes the upper arm to a full stretch position where the upper arm
is touching the chest - Mirror with left arm.

Spotting: Standing on right side of Lifter, place your left hand on his upper back and
your right hand on the upper arm just above the elbow - Apply resistance.
EXERCISE #14 - DIP - (CHEST/SHOULDERS/TRICEPS)

Starting: Mounted on dip bars with arms extended and legs bent to provide full range
during the lowering of the body.

Movement: Bend the arms lowering the body as much as possible and recover to starting
position.

Spotting: Pull on the Lifter’s hips to provide additional resistance if the Lifter is capable
of performing more than 12 reps.

EXERCISE #15 - CHIN - (LATS/ BICEPS)

Starting: Standing with a bar hanging downward with arms fully extended and the upper
body resting against a wall.

Movement: Raise the bar forward and upward contracting the biceps - Pause
momentarily before recovering to starting position.

Spotting: Manually vary the resistance during the raising and lowering phases of the
exercise - Allowing the Lifter to move the elbows forward will involve the biceps but at
the expense of allowing the muscles to rest in the contracted position.
EXERCISE #16 - BICEP CURL - (BICEP)

Starting: Standing with a bar hanging downward with arms fully extended and the upper
body resting against the wall.

Movement: Raise the bar forward and upward contracting the biceps - Pause
momentarily before recovering to the starting position.

Spotting: Manually vary the resistance during the raising and lowering phases of the
exercise - Allowing the lifter to move the elbows forward will involve the biceps but at
the expense of allowing the muscles to rest in the contracted position.

EXERCISE #17 - TRICEPS EXTENSION - (TRICEPS)

Starting: Lying on back with the right arm bent and the elbow pointing to the sky -
Upper arm must remain perpendicular to the body throughout exercise.

Movement: Raise the forearm forward and upward until the arm is fully extended -
Pause momentarily before recovering to starting position.

Spotting: Kneeling beside the Lifter with his right thigh resting against the Lifter’s upper
arm - This will stabilize the Lifter’s upper arm - Spotter will place his left hand on the
outside of the Lifter’s elbow and his right hand on the wrist where the resistance is
applied.
EXERCISE #18 - LEG CURL - (HAMSTRINGS)

Starting: Lying face down on the floor with your legs straight and toes pointed.

Movement: Keeping right thigh flat on the ground bring right heel as close to buttocks
as possible - Pause momentarily before recovering to starting position - Mirror with left
leg.

Spotting: Kneel alongside the Lifter and apply resistance against the heel in motion.

EXERCISE #19 - LEG EXTENSION - (QUADRICEPS)

Starting: Sitting on a bench or chair so feet do not touch floor.

Movement: Extend right leg up as high as possible - Pause momentarily before

recovering to starting position - Mirror with left leg.

Spotting: Kneel alongside Lifter and apply resistance against heel in motion.
EXERCISE #20 - BENT - ARM FLY - (CHEST/ANTERIOR DELTOID)

Starting: Lying face down on a bench or floor - Place feet on floor and interlock fingers
behind head.

Movement: Bring elbows together in front of face - Pause momentarily before

recovering to starting position.

Spotting: Stand directly behind Lifter’s head and provide resistance against the insides
of the Lifter’s elbows.

EXERCISE #21 - SIT-UPS - (ABDOMINAL)

Starting: Lying of the floor and placing backs of legs on a bench or a stool - The angle
between upper body and legs should be about 90 degrees - Fold arms across chest and lift
head off the floor.

Movement: Bring torso up to legs - Pause momentarily before recovering to starting

position.

Spotting: Sit behind Lifter and provide resistance against shoulders.

EXERCISE #22 - LAT PULLDOWNS - (LATS)

Starting Position: Sitting a bench or stool and cross arms behind head.

Movement: Pull arms down toward sides - Pause momentarily before recovering to
starting position.

Spotting: Provide resistance against back of the upper arms while standing behind the
Lifter.
 MANUAL RESISTANCE WORKOUTS

Here are three MR workouts that you can use if you can’t get to a weight room or if you
just want to add variety to your regular routine. These are made up of the same exercises
reviewed on the proceeding pages. Remember that there is never an excuse for missing a
workout. You can always do manuals no matter where you are of what time of the day if
is!

MR #1 MR #2 MR #3
NECK FLEXION CHEST FLY CHINS*/LAT PULLDOWN

NECK EXTENSION PUSHUPS DIPS*/PUSHUPS

UPRIGHT ROW LAT PULLDOWNS FRONT RAISE

SIDE LATERAL RAISE SIDE LATERAL RAISE SIDE LATERAL RAISE

SEATED PRESS REAR DELT SEATED PRESS

CHEST FLY SEATED PRESS SEATED ROWS

PUSHUPS UPRIGHT ROW PUSHUPS

BICEP CURL BICEP CURL BICEP CURL

TRICEPS EXTENSION TRICEPS EXTENSION TRICEPS EXTENSION

SIT-UPS GROIN UPRIGHT ROW

LOW BACK LATERAL HIP NECK FLEXION

GROIN LEG CURL NECK EXTENSION

LATERAL HIP LEG EXTENSION SHRUG

LEG CURL ONE-LEGGED SQUAT LEG EXTENSION

ONE-LEGGED SQUAT SIT-UPS LEG CURL

SIT-UPS NECK FLEXION ONE-LEGGED SQUAT

NECK EXTENSIONS SIT-UPS

*If chin/dip station is available

CONDITIONING
 SUMMER RUNNING PROGRAM
The official starting date for our summer running program is June 1st. Follow the running
calendar that was given to you at the year end meeting. For maximum benefits adhere to
the following:

1. The conditioning test will be performed the first day. This will be our coach’s
first chance to evaluate you. They will see if you have spent this summer
training and thinking about winning a championship. A description of the
conditioning test was included as an insert in this manual. Read and
understand the description. You will be required to pass it. Failure may result
in remedial conditioning during camp.
2. Perform all of the running on the calendar. If you perform the entire running
at the proper intensity, we guarantee you will pass the test.
3. Review the outline of our speed development program. Realize that fatigue
should not be a factor when training for speed. Maximum speed and
explosion (after warm-up) with complete recovery between efforts should
dictate the tempo of the workout.
4. Fatigue should be a factor during our conditioning workouts. We condition
hard … year round! Keep any extra speed-development workouts that you
wish to perform separate from our scheduled conditioning workouts.
5. Those players out town: Realize that your teammates here are training at a
much higher level of intensity. Match it.

RUNNING WORKOUTS
GUIDELINES TO FOLLOW:

Jog ¼ mile to warm-up.

Progressive starts if this is a sprint workout.

Any light stretching you wish to do.

Complete assigned running

Cool down and stretch

REST PERIODS FOR INTERVAL TRAINING:

400 meter or 440 yard allow 120 seconds

300 yard allow 90 seconds

200 meter, 220 yard or Gassers allow 60 seconds

100 yard sprints allow 45 seconds

80 and 60 yard sprints allow 30 seconds

40 and 20 yard sprints allow 15 seconds

* Other times will be marked on the calendar
 SUMMER CONDITIONING 2007
Aerobic Conditioning Program

During the summer, you will have three choices on the days when you perform your Aerobic
Conditioning Program. Record your information to insure progression. The three protocols
are:

1. 2-3 mile distance run. Run 2 to 3 miles at a hard steady pace that barely allows you to talk.
Record the Distance and Time. Try to increase the speed at which you run and/or the
distance. An alternative to this would be to perform a hard 20-minute bike ride.

2. 3 x 5-minute run with 3-minutes rest. Run hard for 5-minutes. Rest three-minutes. Run
hard for a second 5-minutes. Rest three-minutes. Run hard for a third 5-minute period.
Record the distance covered and average them for the three runs. Try to improve your
average distance each workout. Another method would be to run a set distance that takes
about five minutes to complete, such as 1200 meters (3 laps) on the track, or a couple of
blocks around your neighborhood. Your recording will look like this:
1.) 5 Minute run: 1310 meters. 2.) 5 Minute run: 1280 meters. 3.) 5 Minute run: 1290 meters.
Average = 1293.3 meters.

Or, using a constant distance.

1.) 1200 meter run: 5:06 3.) 1200 meter run: 4:59 3.)1200 meter run: 5:01
Average = 5:02

3. 6 – 9 x 20 second sprint with 10 second rest. This is also called the Tabata protocol. It is
described extensively in the conditioning section of your SEMINOLE CONDITIONING
MANUAL. Your recording will look like this:

Using a treadmill: Sprinting 100 meters:

5 minute run: 8.3 mph. 1200 meter run: 4:10

1.) 20 s sprint: 11.3 mph rest 10 s. 1.) 16.5 s rest 10 s
2.) 20 s sprint: 11.3 mph rest 10 s. 2.) 16.7 s rest 10 s
3.) 20 s sprint: 11.3 mph rest 10 s. 3.) 17.5 s rest 10 s
4.) 20 s sprint: 11.3 mph rest 10 s. 4.) 17.6 s rest 10 s
5.) 20 s sprint: 11.3 mph rest 10 s. 5.) 17.5 s rest 10 s
6.) 20 s sprint: 11.3 mph rest 10 s. 6.) 17.9 s rest 10 s
7.) 20 s sprint: 11.3 mph rest 10 s. 7.) 18.1 s rest 10 s
8.) 20 s sprint: 11.3 mph . 8.) 18.1 s rest 10 s
Average = 17.48 seconds

Interval Track Running

Run for average when training intervals on the track. You must record your times accurately and
rest the exact time allowed. Try to improve your average time each training session. Your
recording will look like this.

6 x 400 meters (2 minutes rest)

1.) 1:17 2.) 1:18 3.) 1:20 4.) 1:16 5.) 1:21 6.) 1:21 Average = 1:18.3
 SPECIFICITY OF CONDITIONING
Conditioning is very specific. The demands of running a series of sprints are different
than running in a game situation. Specificity of conditioning is a term we use to
describe the specific adaptations that take place physically from a particular activity.

The running you do in the off-season is designed to get you in good enough shape to start
practice. The only way to get into shape for the game is to actually experience the
demands on the body in a game situation. The purpose of the off-season conditioning
program is to prevent injury and to give you a “base level” of fitness that will allow you
to make the specific game level adaptation in a few days instead of a few weeks.

Most of you have

experienced this specific
conditioning before. Many
of you played several
sports in high school.
Maybe you spent four
months playing and
conditioning for football.
“Certainly,” you thought,
“I have to be in shape for
basketball season.” How
surprised were you when
you couldn’t catch your
breath the first day of
practice? Some of the
training you had done for
The greatest transfer of conditioning will be from playing and football had transferred,
practicing at game speed. but not all of it. The
training you had done
allowed you to be much better off after a week of practice, instead of the month it would
have taken if you had done nothing.

You will have to actually experience the demands of practice to develop the specific
adaptation to practice. If you have done all of our summer running and you still find
yourself slightly out of breath the first practice, don’t panic! This is natural. If you fight
it, you will find yourself taking weeks to adapt instead of days. If you recognize it and
take it for what it is - a conditioning challenge just like any other you have done in your
preparation - you will adapt quickly. The same phenomenon will occur when you
participate in your first full scrimmage and then in your first game. You can’t recreate a
specific demand on your energy system until you actually engage in that activity. How
quickly you adapt will be determined by your previous preparation and by how hard you
practice and play.
Agility drills are an attempt to duplicate the position specific activities you perform in
competition. Agility drills may help facilitate the transition from running in a straight
line (while conditioning) to performing the physical demands of your position. Your
coach has given you specific drills that you use in a game. These can be organized them
into “sets” with a series of ten different “reps.”

Run each rep at full speed and jog back to the starting point after each rep is completed.
Get in your stance and start the next rep. Start the clock when you start your first rep and
stop the clock when you finish your last rep of each set. The recovery rates between sets
will be decreased each week as we near October 15th.

Try to make your skill work as specific as possible. This means cuts should be sharp,
defense should be intense, and stances should be maintained. Try to work these with a
partner or small group whenever possible.
 AEROBIC CONDITIONING

Simply put, your aerobic condition is your ability to take in, deliver and use oxygen.
Improvement in aerobic condition occurs when your body is exposed to a prolonged
increase in oxygen uptake and metabolism. One must work at a certain level of effort in
order to stimulate the body. Once improvement has occurred, the work must be made
progressively harder to force further improvement. Therefore, the name of the game is
overload and progression.

Maximum heart rate and target heart rates.

You can use your heart rate (measured in beats per minute) as a guide to the intensity of
your effort. Each person has a specific maximum heart rate (MHR) that can be reached in
a sustained maximum effort. Many factors affect MHR, such as genetics, age and to a
certain extent, conditioning. MHR is difficult to measure without sophisticated
equipment but it can be estimated by this simple formula.

Max Heart Rate = 220 - age

Therefore, a twenty year old would estimate their MHR to be 200 beats per minute
(BPM).

In order to stimulate an aerobic conditioning effect, research has indicated that you must
keep your heart rate at approximately 70-85% of the MHR for 10-30 minutes. For a
twenty year old that would be 140-170 BPM. As with most training, the harder you work
the greater your results will be. You should strive to train at close to 85% of your MHR.
If you train much higher than 85%, the increase in lactic acid may force you stop and rest.
We will use twenty minutes as our standard training time.

Physiological adaptations.
As your body begins to adapt, you
will discover that you must
exercise harder and faster than
before in order to keep your heart
rate at the same level it was in
your initial workouts. For
instance, you may find that when
you first began to train that your
rate reached 165 while running
two miles in 16 minutes. A
month later you may find that
your heart rate only reached 156
while running at the same pace.
You will then have to run faster to
keep your heart rate intensity in The Seminoles takes great pride in running hard and staying
the same training zone as before. in shape year-round. Running will have a greater specific
affect on your conditioning than any other activity.
Another adaptation that can be measured by heart rate is how fast you recover from
exercise. Your body and heart rate begin to return to a normal state after you finish
exercising. As your condition improves, you will find that you can recover from exercise
faster. For example, you may find that two minutes after an exercise session in which
your heart rate reached 170 BPM you may have recovered to 128 BPM. Several week
later you may find that you can recover to 120 BPM in two minutes after the same bout of
conditioning.

Other aerobic system improvements include: increase in heart size, blood volume, stroke
volume, cardiac output, respiratory function, heat tolerance, lactic acid metabolism,
capacity to use fat as an energy source and ability to oxidize carbohydrates. In other
words…getting in shape!

Cross training.
As you may have guessed, your heart and lungs do not know if they are having to work
because you are running, swimming, biking, stair climbing, or even lifting weights. You
can take advantage of this to incorporate variety into your cardiovascular training an
minimize the potential for overuse type injuries. All you have to do is train with your
heart rate in the prescribed
range in a systematically
progressive way and you
will force improvement to
occur. There are specific
peripheral changes that
occur with each mode of
training though.
Therefore, if you have to
run in your sport, then the
majority of your
cardiovascular training
should come from running.
You may get into great
shape using a Stairmaster,
Concept II Rower,
Cross training allows you to overload your heart and lungs without stationary bike, upper body
the joint stress of running. Isaiah works on the Upper Body Erg. ergometer or by
Ralph should never show weakness by bending over. swimming, but the only
way to develop the skill of
running is by running. We can use other cardiovascular tools to minimize the stress
running can place on some peoples joints, but you must run if you are going to run
effectively.

Taking your pulse.

If you place your finger tips on your Adam’s apple and then slide them about an inch to
either side, you will feel a “lub-dub.” With a second hand or stop watch, start counting
beats at a particular number, and then fifteen seconds later stop counting. Double that
number and then double it again and you have your heart rate. If you counted thirty-six
beats, then your heart rate is 144.

A sample program.
The following program can be performed two to five times per week, as practice and outside
demands dictate. You should keep accurate records of what you do and try to improve. If today
you run to miles in 15:00, then next time try for 14:50. If you run 4000 meters in twenty
minutes, try for 4100 the next time you train. You must have an unremitting desire to improve.
The following is an example of a program that can be followed for a six to twelve week period to
improve your existing level of cardiovascular conditioning or to prepare you to start the final
month or two of pre-season conditioning. You may have to adjust the times/distances/heart rates
up or down if you are not at the initial fitness level that is assumed. There is nothing magical
about the program, just hard progressive work. Remember, there are those athletes that want to
improve and those who do. Improve every workout.

WEEK # RUN FOR DISTANCE or RUN FOR TIME or CROSS TRAINING

1. 2.0 Miles 15 Minutes 150 BPM for 20 Minutes
2. 2.25 Miles 17 Minutes 150 BPM for 25 Minutes
3. 2.5 Miles 20 Minutes 150 BPM for 30 Minutes
4. 2.75 Miles 22 Minutes 160 BPM for 20 Minutes
5. 3.0 Miles 25 Minutes 160 BPM for 25 Minutes
6. 2.25 Miles 27 Minutes 160 BPM for 30 Minutes
7. 3.5 Miles 30 Minutes 170 BPM for 20 Minutes
8. 3.75 Miles 32 Minutes 170 BPM for 20 Minutes
9. 4.0 Miles 35 Minutes 170 BPM for 20 Minutes

Aerobic intervals and fartlek training.

You can increase the intensity of aerobic training by incorporating interval and fartlek
workouts into the program. Interval training refers to workouts that combine high
intensity work periods (work intervals) with rest intervals. Fartlek training refers to a
workout that you perform continuously without resting, but involves changes in speed or
work rate.

When training above approximately 85% of your MHR you may have to stop and rest
periodically to allow some recovery. By manipulating the work and rest period you can
use interval training to set up a systematic and progressive method of overload. Since we
are training primarily aerobically, we will pick distances that take approximately three to
six minutes to cover. You will overload your system by reaching a heart rate of at least
90% of its maximum (>180 BPM). Progression will come from increasing the work or
work rate or by decreasing the rest interval each workout. The rest interval can be based
on recovery to a certain heart rate (we will use 140 BPM) or a ratio of rest time to work
time (for aerobic intervals, usually ½: 1 to 1:1). Because of the high intensity nature of
the exercise, you should not perform it more than two times per week.

AEROBIC INTERVAL PROGRAM 1

Set rest interval. Try to decrease 800 meter average time each workout.

Week 1 3 x 800 meters Rest 3 minutes

Week 2 4 x 800 meters Rest 3 minutes
Week 3 5 x 800 meters Rest 3 minutes
Week 4 6 x 800 meters Rest 3 minutes

AEROBIC INTERVAL PROGRAM 2

1:1 work to rest interval. Run each 1200 meter as fast as possible. Rest time = Run time

Week 1 2 x 1200 meters Rest time 1:1

Week 2 3 x 1200 meters Rest time 1:1
Week 3 4 x 1200 meters Rest time 1:1
Week 4 4 x 1200 meters Rest time ¾:1

(In the above interval programs, you can use your recovery heart rate to determine your rest time. When
your heat rate is down to 140 BPM, start your next interval. The rest interval will decrease each week as
your condition improves.)

Fartlek training is a nice (but inexact) way to incorporate variety into your training while
increasing the intensity. It combines elements of aerobic intervals and steady state
training. For example, you could sprint the straights of the track and jog the curves while
continuing for one to three miles. Another method would be incorporate “pick-ups” in
your distance running. You can “pick-up” the pace for one to three minutes and then
decrease the pace for a few minutes in order to recover. This can be repeated over the
entire distance.
 ANAEROBIC CONDITIONING
Your anaerobic condition is your ability to perform at a rate faster than can be met by the
incoming oxygen. If you are in good condition and are exercising or playing below a
certain level of intensity, your energy requirements can be met by your aerobic system.
When you pick up the pace to defeat your opponent and your body cannot meet the
immediate demands for more energy with the available oxygen, your body must get its
energy from the anaerobic systems. At this point you are in “oxygen debt” which will be
“paid back” later.

A little physiology.
In order for movement to occur, your muscles require energy. This energy takes the form
of chemical bonds in a molecule called ATP. Your body has three different ways it can
generate ATP. The aerobic system produces ATP by burning sugar in the presence of
oxygen (aerobically). This is the most efficient way to produce ATP and the method
preferred by the body. It can be continued almost indefinitely. The lactic acid system
provides ATP when you burn sugar without oxygen present (anaerobically). This method
is used when you are playing at a rate faster than you can bring in and use oxygen. The
lactic acid system produces less ATP than the aerobic system and causes the production
of large amounts of lactic acid. Consequently, it can only be sustained for a few minutes.
The phosphocreatine system also produces ATP in absence of oxygen. It acts as an ATP
“reservoir” for the muscles. It is the primary source of ATP in all out efforts of less than
a few seconds.

If all this seems a little confusing, just remember the following:

*Your body uses three different energy systems to replenish ATP.
*There is overlap among the three systems.
*Training your anaerobic system allows you to perform with great effort
for short duration.
*Training your aerobic system allows you to perform tasks of long
duration. It also allows you to recover quickly from anaerobic exercise.
*The energy systems must be trained near their maximum for best results.

Physiological adaptations.
As your conditioning level improves, you will find that you will have to work harder and
faster to make progress. You may initially be able to run six 400 meter sprints in 85 to 88
seconds each. Several weeks later you may be able to run them in 81 to 84 seconds each.
In addition, your recovery time will shorten as your ability to clear lactic acid improves.
At the beginning of your anaerobic training program, you may need only two minutes of
rest. This is progressive and productive training. Other physiological adaptations include
increase in strength, resting levels of AT, phosphocreatine, free creatine and glycogen.
Improvements also occur in anaerobic enzyme function, capacity for high levels of lactic
acid, and pain tolerance.
Interval training.
The demands of anaerobic conditioning are best met by interval training. Because of the
high intensity nature of the exercise, it can only be continued for short periods of time
that must be followed by intervals of rest. Interval training is systematic manipulation of
the work and rest intervals to ensure overload and progression. By writing programs
using “sets” and “reps” or “repetitions” of sprints we can change the work load, work rate
or rest period to achieve the desired results.

The rest interval is

sometimes designated as a
ratio of work time to rest
time, because the longer the
sprint, the longer it takes to
recover. This ratio is
typically 1:4 to 1:1. An
athlete using a 1:2 ratio
could do the following: run
400 meters in 80 second,
rest 2:40, run 400 meters in
83 seconds, rest 2:46…etc.
Or, run 200 meters in 37
seconds, rest 74 seconds.
As conditioning levels
improve, rest periods can
Sprint conditioning is the best way to get faster and in shape. You
decrease. The ratio of work
become mentally tougher by sprinting all the way through the
finish line. to rest is determined by the
condition of the athlete and
the distance ran. The longer the distance ran, the less intense the running will have to be,
therefore the work to rest to work ratio decreases. Another method would be to recover
to a specific heart rate. As condition improves, the time to recover will decrease. We
will use 70% of your MHR or 140 BPM as your recovery heart rate.

When training large groups of people, it is convenient to keep the rest period the same
and try to increase the speed at which the interval sprints are ran. An athlete training with
300 yard sprints could use 90 seconds as the constant rest between each sprint. The time
of each sprint should be recorded and the average for that day should be compared to
previous workouts. The first week of training may find you running 6 x 300 in an
average time of 49.3 seconds. The next week you may have improved to 7 x 300 with an
average time of 48.5 seconds.

It is best to walk around while resting between sprints that emphasize the lactic acid
system, as this helps facilitate recovery. When training the ATP-PC system, it is best to
just rest during the rest interval.
Specificity of conditioning.
The best way to condition for your sport to play your sport. The closer your conditioning
comes to simulating the demands of the game, the greater the conditioning carryover to
your sport will be. Therefore runners must run, swimmers must swim and rowers must
row. Basketball players should perform conditioning drill that simulate the game, etc.
But just as I would not recommend that a football player play football year round to stay
in shape, I would not recommend that an athlete run sprints year round either. For this
reason, parts of the year are designated as a time to train the “aerobic base.” Allowing the
athlete to get or stay in shape without placing the physical and emotional stress of sprint
conditioning on the athlete year round. Furthermore, the three energy systems overlap
considerably and compliment each other. Improving one will never hurt the other, and
will probably help. As the season comes closer to hand, the conditioning drills will
become more specific in nature.

A sample program emphasizing the lactic acid system.

The ability to tolerate and recover from large amounts of lactic acid is best met by
running sprints that take about 30 to 90 seconds to complete. Run each sprint as hard as
possible. Your heart rate should be about 180 BPM at the end of each sprint. This is an
excellent method of bridging the gap between distance running and sprint conditioning.

LACTIC ACID INTERVAL PROGRAM

On day 1, use a work/rest ratio of 1:2. On day 2, keep the rest interval the same and try to improve your average time.

WEEK DAY 1 DAY 2

1 4 x 400 meter (work/rest 1:2) 8 x 200 meter (60 second rest)
2 5 x 400 meter (work/rest 1:2) 9 x 200 meter (60 second rest)
3 6 x 400 meter (work/rest 1:2) 10 x 200 meter (60 second rest)
4 7 x 400 meter (work/rest 1:2) 12 x 200 meter (60 second rest)

A sample program emphasizing the ATP-PC system (sprint conditioning).

The ability to sprint fast and to sprint fast repeatedly is best met by interval sprint
conditioning. Each sprint must be run as hard as possible. Running hard is the only way
to get faster, get in shape and prevent injuries.

When running sprint conditioning we use a “set and rep” approach. After running a
series of “reps” with a short rest period, we will take a longer break before starting the
next “set” of reps. The short rest between individual sprints provides conditioning while
the longer rest between sets allows enough recovery to clear the lactic acid and keep the
running speed fast.
 SPRINT CONDITIONING INTERVAL PROGRAM
WEEK DAY 1 DAY 2 DAY 3
1 Set #1 4 x 40 yd (15 sec rest) Set #1 3 x 200 yd (45 sec rest) Set #1 5 x 40 yd (15 sec rest)
1 minute rest 3 minute rest 1 minute rest
Set #2 4 x 40 yd (15 sec rest) Set #2 5 x 40 yd (15 sec rest) Set #2 5 x 40 yd (15 sec rest)
1 minute rest 1 minute rest 3 minute rest
Set #3 4 x 40 yd (15 sec rest) Set #3 5 x 40 yd (15 sec rest) Set #3 5 x 40 yd (15 sec rest)
3 minute rest 1 minute rest
Set #4 5 x 40 yd (15 sec rest) Set #4 5 x 40 yd (15 sec rest)

2 Set #1 2 x 300 yd (60 sec rest) Set #1 4 x 300 yd (45 sec rest) Set #1 4 x 40 yd (15 sec rest)
1 minute rest 3 minute rest 1 minute rest
Set #2 4 x 40 yd (15 sec rest) Set #2 4 x 100 yd (30 sec rest) Set #2 4 x 40 yd (15 sec rest)
1 minute rest 2 minute rest 1 minute rest
Set #3 4 x 40 yd (15 sec rest) Set #3 4 x 100 yd (30 sec rest) Set #3 4 x 40 yd (15 sec rest)
2 minute rest 2 minute rest 3 minute rest
Set #4 4 x 40 yd (15 sec rest) Set #4 4 x 100 yd (30 sec rest) Set #4 4 x 40 yd (15 sec rest)
1 minute rest 1 minute rest
Set #5 4 x 40 yd (15 sec rest) Set #5 4 x 40 yd (15 sec rest)
2 minute rest 1 minute rest
Set #6 4 x 40 yd (15 sec rest) Set #6 5 x 40 yd (15 sec rest)

3 Set #1 5 x 40 yd (15 sec rest) Set #1 4 x 200 yd (45 sec rest) Set #1 4 x 40 yd (15 sec rest)
1 minute rest 3 minute rest 1 minute rest
Set #2 5 x 40 yd (15 sec rest) Set #2 4 x 40 yd (15 sec rest) Set #2 4 x 40 yd (15 sec rest)
2 minute rest 1 minute rest 1 minute rest
Set #3 5 x 40 yd (15 sec rest) Set #3 4 x 40 yd (15 sec rest) Set #3 4 x 40 yd (15 sec rest)
1 minute rest 1 minute rest 1 minute rest
Set #4 5 x 40 yd (15 sec rest) Set #4 4 x 40 yd (15 sec rest) Set #4 4 x 40 yd (15 sec rest)
2 minute rest 3 minute rest 5 minute rest
Set #5 5 x 40 yd (15 sec rest) Set #5 4 x 200 yd (15 sec rest) Set #5 4 x 40 yd (15 sec rest)
2 minute rest 1 minute rest
Set #6 6 x 20 yd (15 sec rest) Set #6 4 x 40 yd (15 sec rest)
2 minute rest 1 minute rest
Set #7 6 x 20 yd (15 sec rest) Set #7 4 x 40 yd (15 sec rest)

4 Set #1 5 x 40 yd (15 sec rest) Set #1 2 x 300 yd (45 sec rest) Set #1 10 x 40 yd (15 sec rest)
1 minute rest 3 minute rest 2 minute rest
Set #2 5 x 40 yd (15 sec rest) Set #2 4 x 200 yd (30 sec rest) Set #2 10 x 40 yd (15 sec rest)
1 minute rest 5 minute rest 5 minute rest
Set #3 5 x 40 yd (15 sec rest) Set #3 6 x 100 yd (30 sec rest) Set #3 10 x 40 yd (15 sec rest)
4 minute rest 2 minute rest 2 minute rest
Set #4 5 x 40 yd (15 sec rest) Set #4 8 x 40 yd (15 sec rest) Set #4 10 x 40 yd (15 sec rest)
1 minute rest 2 minute rest
Set #5 5 x 40 yd (15 sec rest) Set #5 10 x 20 yd (10 sec rest)
1 minute rest
Set #6 5 x 40 yd (15 sec rest)

5 Set #1 5 x 40 yd (15 sec rest) Set #1 4 x 50 yd (20 sec rest) Set #1 4 x 40 yd (15 sec rest)
1 minute rest 1 minute rest 1 minute rest
Set #2 5 x 40 yd (15 sec rest) Set #2 4 x 100 yd (30 sec rest) Set #2 4 x 40 yd (15 sec rest)
3 minute rest 2 minute rest 2 minute rest
Set #3 5 x 40 yd (15 sec rest) Set #3 4 x 100 yd (30 sec rest) Set #3 4 x 40 yd (15 sec rest)
1 minute rest 3 minute rest 1 minute rest
Set #4 5 x 40 yd (15 sec rest) Set #4 4 x 100 yd (30 sec rest) Set #4 4 x 40 yd (15 sec rest)
2 minute rest
Set #5 4 x 100 yd (30 sec rest)
 MAXIMUM RESULTS
MINIMUM TIME

Currently, we believe there is another system of training that will produce near maximum
results in both Anaerobic and Aerobic conditioning. This has been termed the Tabata
protocol, named after the researcher who developed this. Using laboratory measurables,
this system of training has produced the greatest increases in both aerobic and anaerobic
function in the shortest time.

This is one of the most intense ways of training that we have used. It is essentially a
series of twenty second sprints followed by ten second rest periods. The majority of the
overload comes from the short recovery time. The ten second-rest interval is just enough
to keep you sprinting at a high level of intensity without allowing full recovery.

The workout looks like this:

Warm-up:

Very hard 3 to 5 minute run.

Rest 3 minutes.

1. Sprint for 20 seconds.

Rest 10 seconds.
2. Sprint for 20 seconds.
Rest 10 seconds.
3. Sprint for 20 seconds.
Rest 10 seconds.
4. Sprint for 20 seconds.
Rest 10 seconds.
5. Sprint for 20 seconds.
Rest 10 seconds.
6. Sprint for 20 seconds.
Rest 10 seconds.
7. Sprint for 20 seconds.
Rest 10 seconds.
8. Sprint for 20 seconds.
Rest 10 seconds.

The other large component of this protocol is that it is double progressive. We train in
the six to nine rep range. When all nine reps can be completed, increase the intensity and
drop the reps to six. This can be set up easily on a treadmill or bike. For example:
 Treadmill Bike

Workout 1 5 minutes at 8.0 mph. 5 minutes at 250 watts.

3 minute break. 3 minute break.
6 x 20 on/10 off @ 11.0 mph. 6 x 20on/10 off @ 370 watts.

Workout 2 5 minutes at 8.0 mph. 5 minutes at 250 watts.

3 minute break. 3 minute break.
7 x 20 on/10 off @ 11.0 mph. 7 x 20on/10 off @ 370 watts.

Workout 3 5 minutes at 8.0 mph. 5 minutes at 250 watts.

3 minute break. 3 minute break.
8 x 20 on/10 off @ 11.0 mph. 8 x 20on/10 off @ 370 watts.

Workout 4 5 minutes at 8.0 mph. 5 minutes at 250 watts.

3 minute break. 3 minute break.
9 x 20 on/10 off @ 11.0 mph. 9 x 20on/10 off @ 370 watts.

Workout 5 5 minutes at 8.1 mph. 5 minutes at 270 watts.

3 minute break. 3 minute break.
6 x 20 on/10 off @ 11.3 mph. 6 x 20on/10 off @ 390 watts.

Workout 6 5 minutes at 8.1 mph. 5 minutes at 270 watts.

3 minute break. 3 minute break.
7 x 20 on/10 off @ 11.3 mph. 7 x 20on/10 off @ 390 watts.

Etc…

As mentioned, this is a very

effective and very intense way of
training. Consistent training,
accurate record keeping and
forcing progression will produce
excellent results.

A final benefit of the routine is

that it is very brief, which allows
it to be performed several times
per week without overtraining.
The great results of the Tabata protocol - or any
conditioning program - derive from tremendous
intensity of effort. Kiddie level conditioning does not
produce competition level results.
 FSU SELF TEST SPRINT PROCEDURE

If you are interested in testing your sprint conditioning level throughout the summer, is
here is a very good method of evaluating yourself. You will run a full court sprint prior
to the test to determine your best full court sprint time. For the test you will run 10 timed
full court sprints with thirty seconds to jog back to the start and rest after each sprint. The
average of the 10 sprints will be computed and that number divided by your best time to
determine your percentage of conditioning.

This is an example of how to figure your percentage of conditioning from your ten full
court sprints.

FASTEST TIME: 3.961

FULL COURT SPRINT TIMES:

1. 4.081
2. 4.169
3. 4.118
4. 4.223
5. 4.356
6. 4.313
7. 4.302
8. 4.409
9. 4.289
10. 4.423

AVERAGE = (Sum of times 1-10)/10 = 42.68/10 = 4.268

PERCENTAGE OF CONDITIONING = FASTEST TIME / AVERAGE TIME x 100

PERCENTAGE OF CONDITIONING = 3.961 / 4.268 = 0.928 x 100 = 92.8%

We expect all of our players to be over 90%. In addition, no single sprint should be more
0.500 seconds slower than your best time.
FLEXIBILITY
 FSU FLEXIBILITY TRAINING

Flexibility is a term used to define joint mobility and range of motion. The greatest
determiners of flexibility are age, activity level and genetics.

Most conditioning programs have implemented stretching exercises to prevent injuries

such as muscle pulls. Unfortunately, there is very little scientific support to substantiate
that an increase in flexibility will prevent injuries. The degree of flexibility has little to
do with muscle pulls. Pulls usually occur due to an athlete being out of shape, fatigued or
not warmed up.

There are benefits to stretching, but warming up a muscle is not one of them. The best
activity you can use as a warm up is the activity itself. If you are going to be running
sprints, begin by running slowly and then gradually increase your speed. Stretching will
not warm up the muscles to sprint.

When undergoing a stretching program, the following three stages should be adhered to:

1. WARM-UP - It is important to elevate the muscle temperature prior to stretching.

This can be done during low intensity aerobic exercise such as a slow jog or riding a
stationary bike. You should “break a sweat” before doing extensive stretching exercises.

2. PRE-STRETCH - Begin with a slow pre-stretch that adds only slight tension to the
muscle. This position should be held for 10-30 seconds while the muscle accommodates
tension. This phase should be light and should not be painful to the athlete.

3. STRETCH - During the actual stretching phase, slowly lengthen the muscle group
involved. If too much tension is developed too soon, safeguards within the nervous
system will be activated (e.g. excessive pain, uncontrolled muscle quivering, contraction
of antagonist muscles) and the benefits of the stretch will be lost. When this happens,
slowly back off and let the muscle once again relax, then proceed. The correct procedure
is to develop slight tension, let this fade, then continue to achieve a greater range of
motion.

The specific movements you perform for your position will develop the range of
motion of the muscles used to perform those activities. When you stretch, you develop
a range of motion that is specific to that stretch and the limited number of fibers recruited
at that point. The range of motion used in sports is different than that developed
stretching. Other differences include the number of muscle fibers recruited, the violence
of the movements and the many different arcs the muscle use to change direction, stop
and backpedal.

You can observe this in off-season conditioning. Run 200’s in 33 seconds until you adapt
to this speed. Increase the speed to 31 seconds and a new soreness is experienced. Spend
a few weeks at this speed and then increase the speed to 29 seconds. You will experience
new soreness.

You spent weeks running and stretching at slow speed. Soreness wasn’t experienced
until you forced your muscles through a new range of motion. Play racquetball and a
different soreness is experienced. Go to the driving range and a different soreness is
experienced again. Start practice and the range of motion to go through drills and
scrimmages will demand a new range of motion and soreness. Regardless of how much
you stretch or how flexible you are, you will experience this new soreness each time you
perform a new activity that takes your muscles through a different range of motion.
Range of motion of the muscles involved is dictated and developed by the activity
you perform.

The aging process and inactivity erode

your flexibility. Some lower back
problems can be attributed to poor
hamstring and low back flexibility.
Inactive people can benefit more from
stretching than active athletes. You are
interested in developing “functional
flexibility.” When you increase the range
of motion of a joint, make sure you also
increase the strength of the muscles in that
new range of motion. It makes little sense
to increase the range of motion of the joint
without increasing strength in that new
range of motion. Increasing flexibility
without an increase in strength will result
in joint laxity. Unless you are a
contortionist, joint laxity is of no value to
you and will probably increase your risk of
injury. If you properly strengthen a
muscle, you will increase its flexibility.
A properly designed strength program
should increase an athlete’s flexibility.

Discipline yourself to stretch daily if you

An activity well develop flexibility specific to it. wish. No equipment is necessary.
Proper strength training is the best way to
develop general flexibility around a joint. You However, do not use stretching as a warm-
should not use stretching to warm up a muscle. up.
Brian is in a very good fundamental stance.

At FSU we have four specially designed

MEDX machines to help increase your flexibility. These machines are a fantastic
addition to our program that allows for controlled static stretching with precise
measurements.
 FSU STRETCHING EXERCISES

1. HIP FLEXOR (L,R)

a. Stand upright with the legs straddled 2 feet apart.

b. Turn your right foot 90 degrees sideways to the right, keeping your toes and heel in
line with your body.
c. Flex your right knee, and roll your left foot under so the top of the instep rests on the
floor.
d. Place your hands on your hips. (Some may prefer placing one hand on the forward
knee and one hand on the buttock.)
e. Exhale, and slowly lean or push your left hip toward the floor.
f. Hold the stretch and relax.

2. GROIN-1 (L,R)

a. Stand upright with your legs straddled about 2 feet apart.

b. Turn the left foot 90 degrees sideways to the left, keeping the toes and heel in line
with the body.
c. Place your hands on your hips.
d. Exhale, slowly lunge forward, and press down on your right hip.
e. Hold the stretch and relax.
3. GROIN-2

a. Sit upright on the floor.

b. Flex your knees and bring the heels and soles of your feet together as you pull them
toward your buttocks.
c. Place your elbows on the inside of both upper legs.
d. Exhale, and slowly push your legs to the floor.
e. Hold the stretch and relax.

4. GROIN-3

a. Sit upright on the floor with your legs flexed and straddled and heels touching each
other.
b. Grasp your feet or ankles and pull them as close to your buttocks as possible.
c. Exhale, lean forward from the hips without bending your back, and attempt to lower
your chest to the floor.
d. Hold the stretch and relax.
5. CRADLE (L,R)

a. Sit upright on the floor with your back flat against a wall.
b. Flex one leg and slide the heel toward your buttocks.
c. Grasp the ankle with one hand and hook the knee with the elbow of your opposite
shoulder.
d. Exhale, and slowly pull your foot to the opposite shoulder.
e. Hold the stretch and relax.

6. LAY IT BACK (L,R)

a. Lie on the floor with your body extended.

b. Flex one leg and slide the heel toward your buttocks.
c. Grasp the ankle with one hand and the knee with the opposite hand.
d. Exhale, and slowly pull your foot to the opposite shoulder while keeping your head,
shoulders, and back flat on the floor.
e. Hold the stretch and relax.
7. EXTEND AND PULL (L,R)

a. Lie flat on your back with the legs flexed and heels close to the buttocks.
b. Inhale, and extend one leg upward.
c. Grasp underneath the leg.
d. Exhale, and slowly pull the leg toward your face while keeping the leg straight.
e. Hold the stretch and relax.
** If you have a bad back, flex the extended leg and slowly lower it to the floor.

8. SPREAD IT WIDE (L,M,R)

a. Sit upright on the floor with both legs straight.

b. Straddle your legs as wide as possible.
c. Exhale, rotate your trunk, and extend your upper torso onto your leg. Concentrate on
keeping both the lower back and the legs extended.
d. Hold the stretch and relax.
9. MODIFIED HURDLER (L,R)

a. Sit upright on the floor with both legs straight.

b. Flex your right knee and slide your heel toward your buttocks.
c. Lower the outer side of your right thigh and calf onto the floor.
d. Place your right heel against the inner side of your left thigh so that a 90 degree angle
is formed between your extended left leg and flexed right leg.
e. Exhale, keeping your left leg straight, bend at the waist, and lower your extended
upper torso onto your thigh.
f. Hold the stretch and relax.

10. ROLL AND PULL (L,R)

a. Lie on your side.

b. Flex one leg and bring your heel toward your buttocks.
c. Exhale, swing your arm back to grasp your ankle, and pull your heel toward your
buttocks without over compressing the knee.
d. Hold the stretch and relax.
11. FEET TOGETHER

a. Sit upright on the floor with both legs extended.

b. Exhale, keeping both legs straight, extend your upper back, bend forward at the waist
and lower your trunk onto your thighs. Stop when you feel excess tension.
c. Hold the stretch and relax.

12. SPINAL TWIST (L,R)

a. Sit upright on the floor with hands behind your hips for support and your legs
extended.
b. Flex your left leg, cross your left foot over your right leg, and slide your heel toward
your buttocks.
c. Reach over your left leg with your right arm, and place your right elbow on the
outside of your left knee.
d. Exhale, and look over your left shoulder while turning your trunk and pushing back
your knee with your right elbow.
e. Hold the stretch and relax.
13. SAIGON SQUAT

a. Assume a squat position with your feet about 12 inches apart and your toes turned
slightly out.
b. Place your elbows on the inside portions of your upper legs.
c. Exhale, and slowly push your legs outward with your elbows. Remember to keep your
feet flat on the floor to reduce strain on the knees.
d. Hold the stretch and relax.
NUTRITION
 SUMMER NUTRITION GOALS
Courtesy of Leslie Bonci, Registered Dietician.
Director- Sports Medicine Nutrition
University of Pittsburgh Medical Center Health System

I. UP YOUR FLUID INTAKE

Fluid needs = body weight x .67 for the number of ounces you require daily
How should you drink? Gulps are better than sips or water bottles
What should you drink?
NIGHT BEFORE: 16 ounces of water BEFORE bed
MORNING OF PRACTICE: 16 ounces of water AS SOON AS you get up
Another 17 ounces 2 hours before practice
Pre-exercise- 8-16 ounces of water, diluted fruit drinks,* sports drink- 15
minutes before exercise
Try to avoid carbonated beverages or caffeine
• Dilute the fruit drinks, fruit punch, or lemonade as follows: 3 parts water to 1
part fruit punch, fruit drink, Kool-Aid or lemonade
• NO fruit juices before running- can cause loose stools and gas
During exercise: 4-8 ounces every 15 minutes- water and sports drinks-
Alternate between the two
Post exercise: 24 ounces of fluid for every pound lost!
Best choices- post exercise: Lemonade, fruit punch, Kool Aid,HiC, concentrated
carbohydrate drinks ( GO, Cytomax, Gatorlode)
Not recommended post exercise: regular sports drinks, alcohol

BEST WAYS TO REPLACE POTASSIUM AND SODIUM POST

EXERCISE:
Orange juice and salted pretzels
A baked potato with ketchup or salt on it
A nectarine and some Chex mix
A mix of dried apricots and salted nuts

II. MEAL FREQUENCY

Small, more frequent meals will give you consistent energy and digest more
quickly to provide available fuel for your body
5 or more eating episodes per day EVERY 3-4 hours

III. CARBOHYDRATE NEEDS

The optimal fuel for EXERCISE
Intense training depletes carbohydrate stores resulting in poor performance and
increase fatigue
Need to consume carbohydrate with every meal
Needs increase with increased training:
3 grams/pound body weight for 1 hour training
4 grams/pound body weight for 2 hours training
4.5 grams /pound body weight for 3 hours training
5.5-6 grams /pound body weight for 4 + hours training
 SOURCES:
Bread Bagels English muffins Muffins* Pita
Tortillas Rice Pasta Cereals Crackers* Pretzels
Cookies* Potatoes Fruit Fruit Juices Candy* Popcorn
Vegetables Sports Drinks Soda Chips* Cereal bars

* May be Higher in fat

NEED TO CONSUME BEFORE, DURING (?) AND AFTER WORKOUTS

All meals should be 2/3 carbohydrate and 1/3 protein
DURING exercise: 30-60 grams of carbohydrate per hour
5-10 ounces of sports drink every 15-20 minutes OR 2 gels per hour

CARBOHYDRATES should be consumed within 30 minutes after workouts

or meets
Athlete exercising hard for > 90 minutes requires 0.7 grams carbohydrate
per pound body weight immediately post exercise and again 2 hours later

GOOD CHOICES:
Poptarts Cereal bar Crackers Pretzels Dry cereal
Bagels Graham crackers Fruit punch/drink
Chex mix Frozen yogurt Fruit ice

IV. PROTEIN NEEDS

Body can’t use more than 1 gram of protein per pound body weight!
Not immediately available as an energy source for exercise
Important for recovery AND to boost the immune system

SOURCES
Chicken Fish Beef* Pork* Veal
Turkey Eggs Cheese* Milk* Shellfish
Soy burgers Dried beans Nuts and nut butters*

* Higher fat protein sources

V. FAT REQUIREMENTS
May not be consuming enough
Too much can cause cramps
Not enough can cause you to fatigue more quickly
TRY to limit high fat foods before and during exercise

FOODS TO LIMIT BEFORE AND DURING EXERCISE:

Chips French Fries Pizza Burgers

Ice cream Doughnuts Chocolate Nuts
Nut butters Fried meats Bologna, salami, pepperoni
VI. PRE WORKOUT MEALS

3 hours before 2-3 hours before 1-2 hours before

Pasta Bagels Cereal bar
Stir-fry Crackers Pretzels
Sandwiches Pretzels Fruit drink
Fajitas Smoothies Toast
Eggs and toast Cereal and milk Instant breakfast
Chicken, potato and Waffles/pancakes
vegetables Pasta salad
Veggie burger

VII. EVENING SNACKING

Soft pretzels Cereal Crackers Popcorn
Light tortilla chips Bagels Cereal bars Trail mix
Frozen yogurt Sports bar ( not low carb type)
Pudding Jell-O Fruit

VIII. WHAT ARE YOUR GOALS?

WEIGHT LOSS (BODY FAT LOSS)
Keep a record for a week to see what your eating and drinking pattern looks like
Smaller more frequent meals are best for fat loss
CALORIE GOALS FOR WEIGHT LOSS- to lose 1 pound of body fat per
week: Body weight x 20 = number of calories per day
Remember, almost everything has calories, and liquids contain calories
Keep some lower calorie foods around:
Fruits Raw vegetables and salsa Light popcorn
Frozen fruit bars Popsicles Pudding pops
Pretzels Cereal Jello/Yogurt

Super size meals can be your biggest enemy!

Remember, 2-3 fewer bites per meal can add up to a few hundred calories per day

Watch the fat intake:

Choose more Choose less:
Skinless chicken Fried chicken
Baked ham, roast beef Salami, bologna
Mustard Mayonnaise
Mozzarella cheese American cheese
Skim or 1% milk Whole milk
Pretzels/Light popcorn Chips
Frozen yogurt, Light ice cream Regular ice cream
Turkey bacon or sausage Regular bacon or sausage
Baked or mashed potato Biggie fries
Regular burger Cheese burger
HIGH PROTEIN DIETS WILL LEAVE YOU TOO WEAK TO
EXERCISE!
IX. ADDING MASS
Goals for weight and strength gain should be 1 pound per week
10-14 additional grams protein per day can yield an increase of 1 pound muscle
mass per week
Be organized about eating- Keep a record to document current eating patterns
The goals are to add 500-1000 additional calories per day
Increase the number of meals, not just the size of meals
Do try to eat a few more bites every time you eat
Add fillings and toppings to food- jelly, syrup, mayonnaise, peanut butter
If you do shakes, consider doubling up- 2 packages to the same amount of milk or
juice
Try to boost intake at every opportunity
Everything has to count-no freebies with food or beverages!
Be consistent. You need to do this every day in order to see the gains in mass
Don’t rely on weight gainers or high protein powders- they will fill you up before
you get in all the calories the body needs!

Choose more often Choose less often

Granola type cereal Flake cereal
Chocolate chip or peanut butter cookies Vanilla wafers
2% milk Non fat milk
Cheeseburger Plain burger
Nuts Pretzels
 NUTRITION

Nutrition is one component of a fitness program where many people are misinformed or
misunderstood. Everywhere you turn you hear or read about someone who has gained or
lost 20 lbs. in one week. This type of information is misleading and dangerous. As
athletes, you must know the facts about diet and dietary habits in order to perform at your
optimum level. You cannot run a high-performance race car on kerosene.

These are facts that the FDA (Food and Drug Administration) and AMA (American
Medical Association) put out on nutrition. Every athlete and non-athlete should adhere
to these facts for better performance and to live longer. They are as follows:

BALANCED DIET

Everyone should eat a well balanced diet. A balanced diet should consist of eating
approximately 60% of your daily calories should come from complex carbohydrates, 20-
25% fat and 15-20% protein.

Complex Carbohydrates Fats Proteins

-Grain Products -Fruits -Red Meats -Oils -Fish

-Vegetables -Breads -Fried Foods -Butter -Poultry
-Rolls -Pastas -Bacon,Saus. -Ice Cream -Meats
-Cereals -Rice -Whole Milk -Cheese -Beans

DON’T SKIP MEALS

It is important to maintain food intake at a constant level throughout the day. Your
weight-regulation mechanism in you body is called the “Set Point.” It can be compared
to the thermostat in a home. Skipping meals to lose weight is counterproductive. The
body protects itself from starvation by lowering the “Set Point” or slowing down its
metabolism Therefore, if you are trying to lose weight you should eat 3 small meals a day.
This will help prevent a lowering of your “Set Point.” If you are trying to gain weight
you must eat at least 3 large meals a day plus snacks. You must increase your calorie
intake.

ARE LARGE AMOUNTS OF PROTEIN ESSENTIAL?

Protein is the most poorly understood and possibly the most abused nutrient by the
athletic community. The recommended daily allowance (RDA) for protein is calculated
as follows, 1 gram per day of protein per 2.2 lbs. of body weight. Therefore, a 220 lb.
man only need 100 grams of protein per day. This is equivalent to 16 ounces of meat.
Unknowingly, an athlete can eat his total daily allowance of protein in one meal. Thus,
protein supplements are unnecessary and money foolishly spent. Weight gain is a
combination of increasing a balanced diet, which increases total caloric intake.
ARE VITAMIN AND MINERAL SUPPLEMENTS NECESSARY?

Athletes tend to consume large amounts of food, and if a sensible selection occurs, then
there is an adequate intake of vitamins and mineral daily. If your diet is not balanced, a
vitamin-mineral supplementation might prove beneficial. However, the finest source of
vitamins and minerals comes from the grocery store.

WEIGHT
REDUCTION

Weight reduction is a
simple mathematical
formula. For every 3500
calories burned above
your basic metabolic rate
(the amount of calories
needed to survive) you
lose 1 pound of fat. This
3500 calories burned can
come from a reduction of
food, increased exercise
or any combination of
both. Losing weight
Brian knows that there is no food or supplement that can take
the place of hard work, skill and talent.
through exercise is a very
inefficient method. You
burn approximately 100 calories per mile walked or ran. Therefore, you would need to
run 35 miles to lose one pound of fat or 350 miles to lose ten pounds of fat. Maximally,
the human body can only lose 2-3 lbs. of fat per week. Any additional weight loss would
come from lean tissue (muscle) and water. A combination of exercise and food reduction
is the most sensible approach. If you reduce your diet by 500 calories a day (1
McDonald’s Quarter-Pounder with cheese is 418 calories) and do 30 minutes of aerobic
activity per day you will lose 2 lbs. of fat per week.

READING FOOD LABELS

Carbohydrates and Proteins are 4 calories per/gram where as fats are 9 calories per/gram.
Therefore, if a food label reads:
Calories per serving...89
10 grams...Carbohydrates (10 g x 4) = 40 cal. from carbohydrates
5 grams...Fats ( 5 g x 9) = 45 cal. for fat
1 grams...Protein ( 1 g x 4) = 4 cal . from protein
89 cal. total

This product would be 50% fat. Therefore, you must be careful in selecting your food.
Just because something is low in calories doesn’t mean it is not high in fat. Lowering
your fat intake is the number one ingredient for weight loss and living healthier lives.
HOW TO LOWER FAT SELECTION

* Buy lean cuts of meat

* Trim excess fat
* Don’t fry food - bake, broil, poach, steam, etc.
* Use fats sparingly - oil, butter, mayonnaise
* Use skim or low fat milk products

Excess weight in the form of fat reduces speed and endurance of any athlete. We want
you bigger not fatter! The following pages contain analysis of foods as to their calories,
carbohydrates, protein, and fat content. Also, there are some examples of balanced diets.
These pages are to be used as reference material to improve your overall eating habits.

FOOD GUIDELINES
Choose Often Choose Sometimes Choose rarely

Milk, Yogurt, & Cheese Group: 2 to 3 servings

-1% lowfat or skim milk 2% lowfat mild Whole milk

-1% lowfat yogurt 1% lowfat yogurt Regular yogurt

-Cheeses with 2 of fewer cheese with 3 to 5 Cheese with more

grams of fat/oz grams of fat/oz than 5g of fat/oz

-Frozen dairy desserts with Frozen dairy desserts with Ice Cream or frozen
2g of fat or less 1/2 cup 3 to 5 grams of fat 1/2 cup desserts with 5g of fat
or more

Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts Group: 2 to 3 Servings

-Beef, top round, eye of Beef: tip or bottom round Beef: porterhouse,
round sirloin, pot roast, tenderloin liver, corn beef, hot
t-bone, flank dogs, salami, bologna

-Pork: tenderloin Pork: sirloin chip, center Pork: bacon, sausage,

loin, Canadian bacon, rib chop salami

-Chicken: breast w/o skin Chicken: Breast w/ skin, other Chicken: fried
parts of chicken, turkey breast

-Egg whites Egg substitutes Whole eggs

-All dried beans, peas Soybeans, tofu Nuts, peanuts

-Canned fish packed in water Canned fish in oil

Fruit Group: 2 to 4 Servings

-All fresh fruit Dried fruit, fruit juices Avocado, olives

Vegetable Group: 3 to 5 Servings

-Fresh vegetables frozen without sauce frozen in sauce,

canned, or juices

Bread, Cereal, Rice, & Pasta Group: 6 to 11 Servings

-Bread, bagels, pita, muffins, Egg breads, pancakes, waffles, croissants, muffins
biscuits, or rolls w/ 2 or muffins, biscuits or rolls w/ 2 biscuits w/ more than
fewer g of fat or more g of fat 5 g of fat
-Cold cereals with 2 or fewer cold cereals high in sugar
g of fat, Cheerios, corn
flakes, shredded wheat,
hot cereal

-Corn tortillas Flour tortillas

-Air popcorn unbuttered, oil-popped & buttered

pretzels, rice cakes popcorn

-Pasta Egg noodles

-Rice, barley

-Crackers with 1 g or less crackers >2g fat crackers >3g fat of fat
(Ritz)

DAILY MENUS
1200 Calories MENU 1
(Calorie Reduction)
Protein Fat Carb
Breakfast Serving Calories Calories Calories Calories
Raisin Bagel 1 200 28 18 152
Jam 1 Tbl. 55 1 1 56
Grapefruit 1/2 med. 40 4 0 40
Skim Milk 6 oz 70 27 4 38
365 60 23 286
29% 19% 10% 38%
Lunch
Tossed Salad 2 cup 58 8 0 48
Tuna-Chunk light 3 oz 165 96 63 0
Crackers-wheat 6 53 6 14 32
Applesauce-Unsw 1/2 cup 55 0 0 55
Plum 1 35 4 0 34
Water 12 oz 0 0 0 0
331 114 77 169
26% 35% 32% 23%
Dinner
Lamb Chop-broiled 2.5 oz 150 80 54 24
Cauliflower-cooked 1 cup 30 8 0 24
Mashed potatoes 1/2 cup 90 8 4 74
Corn 1 ear 90 12 9 76
Skim Milk 6 oz 70 27 4 38
430 135 71 236
34% 42% 30% 32%
Snack
Sunflower Seeds 1/2 oz 80 12 63 10
Cherries 10 55 4 4 44
135 16 67 54
11% 5% 28% 7%

Daily Totals 1261 325 238 745

23% 18% 60%
1200 Calories MENU 2
(Calorie Reduction)
Protein Fat Carb
Breakfast Serving Calories Calories Calories Calories
Shredded Wheat 1 Cup 110 8 0 102
Skim Milk 6 oz 70 27 4 38
Blueberries 1/2 cup 40 2 3 37
English muffin 140 20 9 104
360 57 16 285
27% 16% 9% 38%
Lunch
Ground Beef Patty 3 oz 186 93 85 4
Onions chopped 1 1/2 Tbl 4 1 0 3
Lettuce 1 pc 2 0 0 2
Tomato 1/4 10 2 0 8
Mustard 1 tsp 4 1 2 1
Wheat Bread 2 Slices 122 21 14 96
Cot Cheese-1% fat 1/2 cup 90 56 9 16
Diet Soda 12 oz 1 0 0 1
 419 174 111 131
32% 49% 59% 17%
Dinner
Baked Salmon 3 oz 140 84 45 0
Tossed Salad 1 cup 29 4 0 24
Carrots-froz., cooked 1 cup 55 8 0 48
Baked Potato 1 med 145 16 2 125
Italian dress-low cal 2 tbl 16 0 14 3
Water 12 oz 0 0 0 0
Peach 1 35 4 0 40
120 116 61 240
32% 33% 32% 32%
Snack
Popcorn-air popped 1 cup 30 4 0 25
Grape Juice 6 oz 30 2 0 78
110 6 0 103
8% 3% 0% 14%
Daily Totals 1309 353 188 759
27% 15% 58%
2000 Calories MENU 1
Protein Fat Carb
Breakfast Serving Calories Calories Calories Calorie
Grits-cooked 1 cup 145 12 0 124
Ham-Lean 2 pcs 105 68 36 0
Poached egg 1 82 26 52 2
Wheat Bread 2 slices 122 21 14 94
Pineapple juice-unsw 1 cup 140 4 0 136
594 131 102 480
29% 25% 34% 37%
Lunch
Egg noodles-cooked 1 cup 200 28 18 148
Chk-drum-roasted 2 med 150 96 36 5
Green beans cooked 1 cup 45 8 0 40
Skim Milk 12 oz 140 54 8 76
Oat/Raisin cookie 2 116 7 36 76
Pear 1 100 4 9 95

Dinner
Flounder-baked w/lemon oz 160 136 18 0
Italian Bread 2 slices 165 24 0 136
Tossed Salad 2 cups 58 8 0 48
French Dressing-lc 2 tbl 50 0 36 16
Broccoli-cooked 4 oz 30 11 3 17
Water 12 oz 0 0 0 0
Applesauce-unsw 1 cup 105 0 0 105

Snack
Honey & Oat 1 117 8 36 67
Granola Bar 6% 2%
Daily Totals 2030 515 302 1309
24% 14% 63%
2000 Calories MENU 2
Pro Fat Carb
Breakfast Serving Cal. Calories Calories Calorie
Grape Nuts Cereal 1/4 Cup 100 12 0 92
Skim Milk 6 oz 70 27 4 38
Whole wheat 2 slices 122 21 14 94
Margarine 2 pats 70 0 70 0
Cantaloupe 1/2 med 82 8 3 80
444 68 91 80
21% 15% 26% 23%
Lunch
Corn Tortillas 3 195 24 27 156
Ground Beef-lean 3 oz 230 84 144 0
Lettuce 1/4 cup 6 0 0 6
Tomato 1 med 40 8 0 32
Onion 1/4 cup 15 2 0 14
Spanish Rice 1 1/2 cup 195 16 35 149
Rootbeer 12 oz 146 0 0 155
40% 30% 59% 39%
Dinner
Scallops-steamed 4 oz 127 106 14 0
Whole wheat roll 2 180 28 18 145
Broccoli-cooked 1 cup 45 16 9 32
Baked potato 1 med 220 20 0 204
Corn-cooked 1 ear 85 12 9 76
Tea 12 oz 3 0 0 3
660 `182 50 460
32% 41% 14% 35%

Snacks
Lite-line cheese 2 oz 104 58 40 4
Grapes 30 54 4 8 49
158 62 48 53
8% 14% 14% 4%

Daily Totals 2089 446 347 1329

20% 16% 64%

3000 Calories MENU 1

Protein Fat Carb
Breakfast Serving Calories Calories Calories Calorie
Scrambled egg 2 156 48 108 8
Oatmeal 1 cup 145 24 18 100
Raisins 1/4 cup 109 5 1 105
Orange Juice 8 oz 112 7 4 100
Bagel 1 200 28 18 152
Skim Milk 12 oz 132 53 3 75
858 165 152 540
28% 23% 33% 28%
Lunch
Turkey-light 8 oz 149 112 30 0
Lettuce 1 pc 2 0 0 2
Tomato 1/4 med 10 2 0 8
Mustard 1 tsp 43 1 2 1
Pita bread 6 1/2” 1 165 24 9 132
Yogurt-lowfat w/fruit 8 oz 230 40 18 172
Beef Noodle Soup 2 cups 280 63 97 114
Fruit Punch Drink 12 oz 170 0 0 176
1010 242 156 605
33% 34% 34% 32%
Dinner
Ham-lean 7 oz 300 195 95 0
Collard greens-cook 1 cup 25 8 0 20
Corn meal-cooked 1 cup 120 12 0 104
Black-eyed peas 1 cup 190 52 9 140
Wild rice 1 cup 221 27 5 191
Carrots-fresh 1 cup 49 6 3 44
Water 12 oz 0 0 0 0
905 300 112 499
Snacks
Fig Bars 4 cookies 210 8 36 168
Banana 1 101 5 2 100
311 13 38 268
Daily Totals 3084 720 458 1912
23% 15% 62%
3000 Calories MENU 2

Breakfast Servings Calories Calories Calories Calorie

Skim Milk 2 cups 172 68 9 95
Egg Whites 3 45 45 0 0
Wheat Toast 2 110 6 2 90
Grape juice 1 cup 167 2 0 165
Shredded wheat 2 cups 220 8 0 102
Banana 1 127 4 0 123
Jam 2 Tbl 110 0 0 110
951 134 11 685
32% 25% 2% 36%
Lunch
Beef Stew-homemade 1 1/2 cups 327 94 141 91
Biscuit 1 103 9 141 52
Corn-on-the-cob 2 140 20 14 129
Wild Rice 1 cup 221 27 5 192
Cantaloupe 1/2 82 8 7 80
Choc Chip Cookie 2 100 9 32 56
Water 12 oz 0 0 0 0
973 167 244 600
33% 31% 53% 32%
Dinner
Baked Flounder 6 oz 342 204 124 0
Baked Potato 1 med 145 16 2 130
Margarine 2 pats 70 0 70 0
Green Beans 1 cup 32 8 3 28
Pineapple-canned 1 cup 189 3 3 185
Lemonade 12 oz 161 0 0 161
Apple 1 96 0 7 89
1035 231 209 593
35% 43% 45% 32%

Daily Totals 2959 532 464 1878

18% 17% 64%

4000 Calories MENU 1

Protein Fat Carb
Breakfast Serving Cal. Calories Calories Calorie
Raisin Bran 1 cup 130 14 5 120
Bagel 1 200 28 18 152
Cantaloupe 1/2 82 8 3 81
Hash Browns 1 cup 355 19 163 180
Poached Egg 1 82 26 52 2
Wheat Bread 2 slices 122 21 14 92
Jam 1 Tbl 110 1 2 112
Orange Juice 8 oz 112 7 4 100
Skim Milk 12 oz 132 53 3 75
1325 177 264 914
33% 26% 34% 35%
Lunch
Orange Juice 8 oz 112 7 4 100
Fruit Cocktail 1 cup 194 4 3 200
Green beans-cooked 1/2 cup 16 4 1 14
Mixed vegetables 1/2 cup 58 12 2 50
Spaghetti & Meat 1 cup 332 74 105 155
Dinner Roll 2 238 23 54 156
Lite-line cheese 3 oz 156 88 59 7
Sweet potato-baked 1 115 8 0 112
Diet Soda 12 oz 1 0 0
1221 220 228 795
31% 32% 29% 31%
Dinner
Tea 12 oz 3 0 0 3
Baked Potato 2 med 290 32 4 260
Peas-canned 1/2 cup 68 16 3 51
Steak-lean 5 oz 300 176 108 0
Whole wheat bread 2 180 28 18 145
Jell-O w/ fruit 1 cup 186 11 68 115
1027 263 201 574
26% 38% 26% 22%
Snacks
Apple 1 96 0 9 96
Chocolate Pudding 1 cup 310 32 72 216
406 32 81 312
10% 5% 10% 22%
Daily Totals 3979 692 774 2595
17% 19% 65%
4000 Calories MENU 2
Protein Fat Carb
Breakfast Serving Calories Calories Calories Calorie
Skim Milk 12 oz 132 53 3 75
Poached Egg 1 82 26 52
Whole Wheat Bread 2 slices 112 21 14 96
Jam 2 Tbl 110 1 1 113
Plain Pancake 6”diam 3 492 64 143 284
Maple Syrup 3 150 0 0 153
Applesauce-unsweet 1 cup 110 0 0 110
Orange Juice 6 oz 84 5 3 77
1282 170 216 909
32% 26% 24% 37%
Lunch
Chicken & Noodles 1/2 cup 183 44 83 52
Spag & Meatballs 1 cup 332 75 105 155
Sesame roll 2 122 12 36 72
 Tossed Salad 2 cups 58 8 0 48
Italian-low cal 2 Tbl 16 0 13 3
Diet Soda 12 oz 1 0 0 1
Fresh Strawberries 1 cup 55 4 6 50
Broccoli 1 cup 48 22 5 34
Macaroni salad 1/2 cup 167 15 53 97
Wild Rice 1 cup 221 27 5 192
1203 207 306 704
30% 43% 33% 28%
Dinner
Potato Soup 1 cup 158 25 74 60
Sesame Roll 2 122 12 36 72
Green beans-canned 1 cup 32 8 3 28
Grapes 20 68 2 4 68
Fresh Strawberries 1 cup 55 4 6 50
Tea 12 oz 3 0 0 3
Spanish Rice 1 cup 130 11 24 99
Tomato 1 med 40 8 4 33
Yogurt-skim 8 oz 113 31 31 45
Chicken w/o skin 6 oz 174 133 33 0
Blueberry Muffin 2 224 23 67 134
1119 257 281 592
28% 39% 31% 24%
Snacks
Peach Pie 1 pc 301 12 113 180
Banana 1 101 5 2 102
402 17 115 282
10% 3% 13% 11%

Daily Totals 4006 651 918 2487

16% 23% 62%

FAST FOODS

An occasional meal at a fast food restaurant will not destroy balance in the diet. Fast
foods are high in fat and calories and will raise the percentage of fat. A player on a 4000
calorie diet should take I 90 grams of fat daily (810 calories). At McDonalds, a Big Mac,
french fries, and apple pie
contains 61 grams of fat
(549 calories). Therefore,
other meals for the day
should be lower in fat to
offset the intake of fat at
McDonalds. It is beneficial
to earn which foods are high
in fat in order to better
justify meals.

The following outlines the

recommended intake of fat
based on caloric intake, as
well as the fat analysis of
various food restaurants.
Eating fast food makes it easy to over eat. Ralph like fast food, but
he likes the Low Back machine even more.
 DAILY CALORIC DAILY FAT
INTAKE INTAKE (CALORIC) OR LESS
6000 1200
5000 1000
4000 800
3000 600
2000 400

FAST FOODS FAT ANALYSIS

ARBY’S CALS FAT CALS FAT%

Roast Beef, reg 350 135 39%
Roast Beef, deluxe 486 207 43%
Chicken Breast sandwich 592 243 41%
Hot Ham & Cheese 353 117 33%
Turkey Deluxe 375 153 41%
Superstuffed Potato-deluxe 295 90 30%
Chicken Salad & Croissant 472 324 69%
Vanilla Shake 295 90 30%

BURGER KING
Whopper 607 288 48%
Onion Rings 274 144 53%
Chicken Tenders 204 90 44%
Bkfst. Croissanwich
-Sausage, Egg, Cheese 538 369 69%
-Ham, Egg, Cheese 335 180 54%
Scrambled Egg Platter w/bac 536 324 60%
French Toast Platter w/saus 635 414 65%

DAIRY QUEEN
Big Brazier Deluxe 407 261 46%
Brazier Onion Rings 300 153 51%
Buster Bar 390 198 51%
Fish Sandwich 400 153 38%
Hot Dog w/ chili 570 288 50%
KENTUCKY FRIED CHICKEN CALS FAT CALS FAT%
Extra Crispy Dinner 951 486 51%
Original Recipe Dinner 831 414 50%
Buttermilk Biscuit 269 122 46%
Potato Salad 141 83 59%
Cole Slaw 103 51 50%

McDONALDS
Apple Pie 300 171 57%
Cherry Pie 298 162 54%
Big Mac 542 279 52%
Egg McMuffin 352 180 51%
Filet of Fish 402 207 51%
French Fries 211 99 47%
Hamburger 257 81 31%
Quarter Pounder w/cheese 519 261 50%
McD.L.T 680 396 58%
Bacon, Egg, Cheese Biscuit 483 284 59%
Hot Cakes w/butter, syrup 500 93 18%
Hash Browns 125 63 50%

TACO BELL
Light Bean Burrito 330 60 15%
Light Burrito Supreme 350 70 20%
Light Taco 140 50 30%
Light Taco Supreme 160 50 34%
Light Soft Taco 180 50 27%
Light Soft Taco Supreme 200 50 25%
Light Chicken Sft Taco 180 45 25%
Light Chicken Burrito 290 60 20%
Light 7-Layer Burrito 440 80 18%
Light Chicken Burrito Supreme 410 90 22%
Light Taco Salad 680 235 33%
FOOD SUBSTITUTIONS

HIGH FAT ITEMS ITEMS TO SUBSTITUTE FAT

FAT FAT CAL CAL
AMT ITEM CAL CAL ITEM CAL CAL SVD SVD

DAIRY PRODUCTS DAIRY PRODUCTS

1 cup Whole Milk 4% 159 77 Skim Milk 88 2 71 75
1 cup Cottage Cheese 239 86 1% Cottage Cheese 180 18 59 68
1 tsp Butter 34 34 Diet Margarine 16 15 18 19
1 Fried Egg 99 71 Poached Egg 82 52 17 19
1 cup Choc Ice Cream 295 144 Sherbet 259 21 36 123
1 oz Cheddar Cheese 113 82 Lite Line 52 20 61 62
1 cup Egg Nog 340 171 Ice Milk 185 54 155 117
1 tbl Lt. Whip Cream 45 45 Fro. Whip Top. 15 9 30 36

CONDIMENTS CONDIMENTS
1T French 66 56 Low-cal French 15 6 51 50
1T 1000 Island 80 72 Low-cal 1000 Is 27 19 53 53
1T Mayonnaise 101 101 Diet Mayo 40 36 61 65
1T Sour Cream 27 27 Mustard 8 4 19 23
1T Tarter Sauce 75 72 Pin. Nonfat Yog. 15 0 60 72

INTERNATIONAL FOODS INTERNATIONAL FOODS

1 Slice Thk Pep. Pizza 140 41 Thin Pep. Pizza 108 39 32 2
1 Slice Sausage Pizza 157 56 Cheese Pizza 153 49 4 7
1 Slice Spaghetti w/meat 332 105 Spaghetti w/tom 260 79 123 81
1 Slice Beef Burrito 446 189 Bean Burrito 343 108 123 81
1 Slice Beef Enchilada 275 144 Chicken Ench. 217 81 58 63
1 Each 1/4 lb. w. cheese 518 283 Chicken Salad 413 173 105 84
1 Each Big Mac 541 283 Filet Of Fish 402 204 139 79

VEGETABLES & POTATOES VEGETABLES & POTATOES

1 serv. French Fries 145 59 Baked Potato 137 2 8 57
1/2 ea. Avocado 188 167 Carrot 30 1 158 166
1 serv. Onion Rings 274 144 Onion 40 1 234 143
1 serv. Cole Slaw 103 51 Cabbage 30 0 73 51
1 serv. Potato Salad 141 83 Potato, plain 137 2 4 81
1 Potato w/2T but, 4Tsc 444 297 Potato, plain 137 2 307 295
1 oz Sunflower seeds 160 126 Black-eyed peas 80 4 80 122
1T Peanut Butter 95 72 Tofu 40 20 55 52

GRAIN PRODUCTS GRAIN PRODUCTS

1 Slice White Bread 63 8 Wheat Bread 61 7 2 1
1 cup Captain Crunch 179 35 Grape Nuts 150 5 29 30
1 cup Quak 100% Nat 144 56 Raisin Bran 137 6 7 50
1 cup Fried Rice 353 211 White Rice 223 2 130 209
1 each Buttermilk Bisc. 269 122 Bagel 200 2 69 120
1 cup Bread Stuffing 420 234 Corn Grits 145 1 275 233
4 P.B. Cookies 245 126 Fig Bars 210 36 35 90
1 each Croissant 235 108 Bagel 200 2 35 106
1 each Donut 210 108 English Muffin 140 9 70 99

MEAT MEAT
1 each Fried chk. breast 160 46 Roasted Chicken 139 26 21 20
5 oz Broiled Sirloin 400 298 Broiled Halibut 240 90 160 208
5 oz Flank Steak 278 93 Broiled Shrimp 133 11 145 82
5 oz Tuna in oil 168 63 Tuna in water 108 6 60 57
3 oz Boiled Ham 198 130 Lite Turkey 150 30 48 100
3 oz Veal, Rib 230 126 Roasted Chicken 139 26 91 100
3 slices Bacon 110 81 Canadian Bacon 85 36 25 45

We recommend no more than 20% of your daily intake to be fats. Obviously, many of the foods from the fast food
services are a extremely high percentage of fat and eating these foods on a regular basis can create problems for both
athletes and non-athletes.
 HIGH PERFORMANCE FAST FOOT MEALS - BREAKFAST

Food Calories Protein Carbs Fat

McDONALD’S

Plain English Muffin (2) 747 17% 56% 25%

Strawberry Jam (1)
Scrambled Egg (1)
Orange Juice (6 ounces)
2% Milk

or

Hot cakes with butter 650 11% 66% 25%

and 1/2 syrup packet
Orange Juice (6 ounces)
2% Milk (1 Carton)

FAMILY STYLE RESTAURANT

(Perkins, Denny’s, Shoney’s)

Buttermilk pancakes 5” (3) 761 12% 67% 20%

Butter (1 pat)
Egg (1)
Syrup (3 Tbls.)
Orange Juice

or

Cold Cereal (1 cup) with 668 15% 58% 26%

2% Milk (4 ounces)
Egg (1)
English Muffin
Butter (1 pat)
Jelly (1 packet)
Orange Juice (4 ounces)
 HIGH PERFORMANCE FAST FOOD MEALS - LUNCH & DINNER

Food Calories Protein Carbs Fat

McDONALD’S
Chicken Sandwich with BBQ sauce 667 23% 51% 25%
Side Salad w/ 1/2 packet low cal
vinegar & oil dressing
Orange Juice (6 oz)
2% Milk

or

Grilled Chicken Sandwich 810 19% 62% 19%

Side Salad w/vinaigrette dressing (1 pack)
Vanilla Shake
Orange Juice (6 oz)

WENDY’S
Chicken breast sandwich on multi 719 22% 53% 25%
Gain bread (no Mayo)
Baked Potato
Sour Cream (1 pack)
2% Milk

ARBY’S
Jr. Roast Beef on multigrain 695 22% 51% 27%
bread w/ lettuce $ tomato
(no mayo)
Side Salad
2% Milk
or
Arby’s Regular Roast Beef or
Ham and Cheese Sandwich
Side Salad*
Vanilla Shake
* 1/2 cup lettuce, 1 cup veggies
1/2 cup garbanzo beans, 1/4 cup
cottage cheese, 2 table spoons
low cal dressing

KENTUCKY FRIED CHICKEN

Skin Free chicken (center breast) 720 13% 59% 28%
BBQ sauce
Mashed Potatoes
Corn on the Cob
Coleslaw
Soda (16 oz)
 HIGH PERFORMANCE FAST FOOD MEALS - LUNCH & DINNER

Food Calories Protein Carbs Fat

TACO BELL
2 Light 7-layer burritos 1430 22% 56% 21%
1 Light Chicken Burrito
1 Light Taco
2% Milk

or

3 Tostadas 785 19% 53% 27%

1 plain tortilla
2% Milk

or

1 Tostada 1105 18% 55% 28%

2 Bean Burritos
1 plain tortilla
2% Milk (8 oz)

PIZZA HUT
Large spaghetti w/ meat sauce 1023 19% 61% 20%
Breadsticks
2% Milk

or

1/2 Medium onion, green pepper 1126 20% 55% 25%

and cheese pizza
2 breadsticks
2% Milk (8 oz)

FAMILY STYLE RESTAURANT

(Barnhills, Denny’s, Shoney’s)
Baked Fish 1100 25% 51% 23%
Baked potato w/ sour cream
1 muffin
Salad Bar - lettuce & low cal dressing
2% Milk (8 oz)
Sherbet

or

Hawaiian Chicken 1053 20% 67% 13%

Baked Potato
Rice
Grecian bread
Side Salad
Orange Juice (8 oz)
Soda (16 oz)
 SKILL
DEVELOPMENT
 SPECIFICITY OF SKILL

Skill and exercise are two separate qualities. Each must be developed separately. To
improve a skill you must practice that specific skill.

The motor learning experts now inform us that it’s impossible to recreate the
neuromuscular pattern used to perform a skill unless that specific skill is performed. As
soon as you add resistance to a skill, it becomes exercise or a new skill. If you play golf
regularly and borrow a friend’s driver, you realize how the slightest change can affect
skill.

Motor skills can be classified as either “Open” or Closed. Athletic skills can be placed on
a continuum having what are called temporarily and/or spatially changing environment.
The initiation of an open skill can be visual cue (e.g., a tennis player reacting to an
opponent’s serve), an auditory cue (e.g., an offensive lineman’s reaction to the snap
count), or some other external stimulus. Open skills are usually “forced-paced” in nature,
due to the fact that the performer is required to respond to numerous types of feedback
and must do so at times when he is “on the run”.

“Closed” skills, on the other hand, usually take place in a stable, predictable environment.
Closed skills also have clearly defined beginning and ending points, with feedback
playing a minor role on the skill initiated. Bowling, golf, archery, and any type of
weightlifting (including competitive weightlifting) are examples of closed skill activities.
The execution of these skills is usually “self-paced” in that the performer initiates the
movements when he/she is ready to do so. As you will see, it is important to distinguish
between “open” and “closed” skills when designing training programs to teach these
skills since skills are specific in nature.

The experts state that there are three types of skill transfer: positive, neutral, and negative.
Positive transfer results from the practice of the specific skill. Whatever the skill
(throwing a ball, catching a ball, pass protecting, rushing the passer), you must practice
that specific skill to get better at it. Neutral transfer results in no transfer, good or bad.
Playing tennis will not help you become a better foul shooter, but it won’t hinder you skill
either. Negative transfer can occur if you perform an exercise or skill similar to, but not
identical to, the skill itself. It can actually adversely affect your skills.

Using weighted implements in order to train the muscles “just like” passing a ball, or
“similar to” serving a ball, is a good example of a possible negative transfer to the
competitive arena. The weighted ball or racquet will force the nervous system to learn a
different motor pattern than that which is used in competition. From a training
perspective, the increase in weight is not enough overload to stimulate an adaptation.
Also, the extra weight placed at the end of the limb and moved explosively can cause
orthopedic stress that can result in both acute and overuse injuries. It’s impossible to
improve the skills you use to play the
game without practicing those specific
skills. It is impossible to overload
muscle without heavy resistance.
Because of this, the concept of “skill
specific” strength training is greatly
flawed. How do you progress? Each
pound of resistance that is placed on the
implement takes the movement further
and further away from the skill. The
closer to skill practice that the
“exercise” becomes, the less of an
overload there is.

Realize that once skills are learned, they

are rapidly lost if they are not
maintained. Drills must be performed
regularly to be of use. Why execute
skills in the off-season that aren’t
performed regularly during the season if
they are designed to help you play the
game? You should use the same drills
and skills that your coaches have you
use during in-season practice. The
same statement applies to strength
training. We use the same exercises, There is no basketball skill that can be replicated in
sets, reps, speed of movement and the weight room. Skill and strength are best
system of progression in-season that we developed independently of each other; strength
with maximum overload and skill with maximum
use off-season. It makes no sense to specificity. The “A-Train” is leaving the station.
perform an exercise in July that we will
not be doing when the NCAA tournament comes around. Whatever physiological
adaptation you believed was important for you to develop performing a particular
movement in the summer will be of no benefit to you if it is not continued in-season.

It is all really simple when you rely on the facts. Strengthen your muscles in the weight
room, condition the cardiorespiratory and muscular system, and practice the specific
skills you use to play the game.
 REST &
RECOVERY
 REST & RECOVERY

The next section that needs to be addressed in this manual is rest and recovery. This
section will be brief but is just as important as any already covered. At FSU, one of your
greatest challenges will be getting enough rest so that you are able to make steady gains
from your lifting and running programs.

The ability to gain strength, speed and conditioning levels is based upon the quality of
work performed, not the quantity of work done. An individual’s genetic makeup and
sound nutrition will determine strength and size potential. The amount of exercise that
one is able to recover from will also vary from athlete to athlete. You may need more
time to recover than your training partner who does the same amount of exercises or runs
the same distance. Everyone’s recovery systems are different.

The same amount of running may be just right to stress the system of a 190 pound athlete
but would be too much for the 225 pound athlete. An athlete weighing 225 pounds is
performing more work running intervals than the 190 pound athlete at the same pace or
time. This is why you need to follow the prescribed amount of run to rest ratio to ensure
you are working within your group’s ability. The amount of rest that one needs to recover
from a lifting bout will
vary from athlete to
athlete. Two of the
biggest factors is the
amount and consistency of
the sleep that you get and
the amount and
consistency of the food
that you eat.

There are ways to improve

your recovery. Try the
following:

1. Get on a schedule.
Make sure you are in bed
early enough to get seven
While proper exercise stimulates the body to change, the actual
to ten hours of sleep per adaptations occur while recovering.
night.

2. Take naps whenever you can fit them in during the day.

3. Eat properly. Exercise depletes the stored sugar in your muscles. A high carbohydrate
diet will allow for more sugar to be stored in your muscles. In addition, research has
indicated that within an hour after exercise your body’s ability to store sugar in the
muscles is at its greatest.
Consequently, you should eat or
drink carbohydrates within sixty
minutes of training.

Exercise is a form of stress and

by itself produces nothing of
value. It is the Stimulus for
producing strength and
conditioning results. It is rest
that allows improvement to
occur. As you gain strength or
become better fit, you are
performing more work. As you
approach your top levels of
fitness at FSU, you will need
less work and more rest to
maintain your top level of
fitness. If you find yourself not
gaining strength before you have
reached your maximum level,
you are probably overtraining.
At this point, we will cut you
back on the amount of exercise.
Do not add more. You are just
adding to the problem at hand.

Proper training will take a lot out of you. You must be

disciplined in your lifestyle outside basketball. Late night
partying and poor nutrition will make recovery even
tougher. There is nobody at The Club that can help your
basketball career.
QUESTIONS
&
ANSWERS
 QUESTIONS AND ANSWERS

How can I get bigger? How do I put on weight?

Getting bigger and stronger is really a simple process. You must first overload your
muscles to give them a reason to grow. This means training in a hard, progressive
fashion. You must then give your body enough rest and food to allow growth to occur.

Of course, proper training is where it all starts. No amount of food or rest will get you
bigger without muscle overload. In order to overload, you must expose your muscles to
demands that are greater than they are momentarily capable of performing.

Assuming the body has been properly trained, you need to provide more calories than are
needed for maintenance of body weight. If you are currently eating at a level that has you
maintaining your body weight, then you need to eat slightly more. If your are very active,
you can estimate your daily caloric needs by the following formula:

Daily Calories = BW x 19

So, if you weigh 200 lb. you would estimate your maintenance calorie level at 3800
Calories.

In order to gain approximately one pound of muscle per week, we suggest adding 500
Calories a day to your maintenance level. The 200 lb. player would eat 4300 Calories per
day. But this is just an estimate. The actual Calorie level will have to be adjusted for
activity level and differences in metabolic rate.

While trying to put on weight, it is important to monitor your waistline. If you begin
putting on fat, your are eating at a rate faster than you can put on muscles. The increase
in fat will make you a slower, less athletic player. It will also set you up for health
problems later in life. We never suggest that a player “bulk-up” by adding ten pounds of
fat in an attempt to add five pounds of muscle. If your pants begin to feel a little tighter
around the waist, back off on the amount that you are eating.

Simply put, lift hard and eat a little bit more, but not so much that you get fat.

How can I bulk up? Is there a lifting program that develops size? Should I train
like a powerlifter in order to get big?

One of the myths that have been handed down through the years is that there are separate
programs that can be used to develop size, strength, power, definition, and short term
muscular endurance.

Almost any program will deliver at least some results, but your development will be
based upon your genetic potential. If a powerlifter’s program made everyone who used it
 big and bulky, then why is
the 132-pound powerlifter
not big and bulky? Your
potential for size and
strength was determined at
conception and can not be
changed by the type of
program used. (As a side
note; the two most
competitive powerlifting
weight classes, in terms of
numbers and ability, are
usually the 181 and 198
pound classes. Not the
super heavyweights.) Just
as playing basketball will
The squatting motion is one of the most productive of all strength
training exercises. But the benefit comes from the great amount of
not make you seven feet
effort that can be generated during the exercise, and not from the tall, using a powerlifter’s
activity itself. program will not change
your genetic predisposition
to put on muscle.

Dick Conner is one of this country’s most successful powerlifting coaches. He has nearly
fifty years of training experience and has coached the sport of powerlifting since its
inception over thirty years ago. In an interview with Chuck Clark, Mr. Conner had some
very insightful thoughts on the sport of powerlifting and how it relates to strength training
and athletics.

Q: ...you don’t think powerlifting is a safe sport necessarily?

A: No.

Q: What differences should a person not interested in powerlifting, but wanting to get big and
strong, train?

A: If you want to train safely and get as big and strong as you can, you have to move the weight
with good control...you have to lift with control and work the muscle...you got to keep the force off
the joint. You can build muscle size and strength without tearing up your body.

Q: So what is it about powerlifting exactly that tears up your body? Is it the low reps?

A: That, and more than anything, how you handle the weight. You are trying to demonstrate
strength. You use skill. And skill has nothing to do with building strength. Skill has to do with
demonstrating how strong you are. When you’re demonstrating how strong you are, you’re in a
dangerous place. I don’t care who you are. Some guys can get by with it. A lot of guys can’t.

Q: A lot of athlete’s programs are based heavily on powerlifting and on one rep maxes, etc. Do
you think that is the best way to train athletes: basketball players, football players, wrestlers, and
other athletes?
 A: No, I think that’s ridiculous. There’s no
reason for a wrestler, football player or whatever
to max out. Powerlifters have to do that. That’s
their sport. Repetitions are safer than maxes. If
you have to test a guy, test his 10 rep max. It’s all
the same thing anyway. If his 10 rep max goes up,
so will his 1 rep max.

Q: How would you suggest these guys train?

A: To start off with, most high school players

don’t have any business squatting...if a guy really
gets into this stuff and he wants to take all the
chances, he should at least know he is taking them.
If he wants to handle heavy weights and gets a lot
of satisfaction out of squatting and deadlifting,
that’s a choice he has made. He just needs to
understand he can get hurt doing them.

Q: How do you feel about explosive movements

like power cleans?

A: I don’t believe in them. I don’t believe

explosive exercises make you explosive. It’s how
A good leg press can provide the squatting motion hard you work the muscle that is usable for
without the danger of the barbell squat exercise. running and jumping.
Here, the previous photo has been rotated 90
degrees, and it now looks like a squat. But notice Q: What about some people who believe that
how Al's back is supported and his knees are at a because these movements look similar, they
safe angle. should improve running, jumping, etc.

A: No, that’s nonsense too. A muscle has a

function and that dictates to you how to train it. You should train a muscle through it’s function
and go out on the field and play the sport exactly how you want to play it. Specificity of skill is
true. Can’t make an exercise that resembles the sport and come out ahead. You’re not going to
work the muscle as hard as you could and it causes a greater chance of injury?

Q: Do you feel the squat is the best lower body exercise?

A: Yeah, but I don’t think everybody can squat and I don’t think everybody is interested enough to
work at it...For instance, a tall guy, it’s tough to squat. It’s hard to learn how to squat and see
everybody in the gym with better body proportions squatting three times as much. Guys say that if
you don’t squat you won’t realize your potential...if a guy thinks he can squat and build great
strength and size without working hard, he’s crazy. He’s got to work it hard too. In some cases,
spending so much time learning how to do it, he never gets to work it hard. He struggles with
doing it correctly.

...I think the biggest mistake in weight training is jerking and yanking on weights. Overtraining is
bad, but jerking and yanking causes problems too and it doesn’t necessarily happen today. It could
be maybe ten or 15 years down the road. If you have a lifetime interest in this stuff, you should get
into your brain that you have to keep the weight loaded...smooth and under control. School is not
out on what happens to people after 40 or 50 years of this stuff. You want to last. To do that, you
must understand how to keep the force off the joint. That’s the only way I can explain it...strength
training has a value and the value is not necessarily going to the gym and seeing how much you can
 lift. It really should be having a healthy body. It should be the number one reason a person goes
to the gym for and that means having healthy joints for as long as you can...When you are 25, you
don’t care if you will be alive at 60, but you will. When you hit 60, you’ll care about the health of
your joints. Most of the powerlifters at 60 didn’t start when they were 20; they started when they
were 50. People are always bragging, “look that guy didn’t start lifting till he was 50, look what he
can do.” Well, that’s because he started when he was 50. Had he started when he was 20; he
wouldn’t be lifting still.

Wise words from as wise man that has been there.

A powerlifting program can make you bigger and stronger, but it is not specific to the
needs of the athlete unless that athlete is a competitive powerlifter. It is too time
consuming, dangerous, slow paced and unbalanced for the competitive athlete who must
train year round, prevent injuries, and stay at peak strength throughout a four to six month
competitive season. The best method to use is a system of comprehensive exercise
performed in a high intensity, maximum effort fashion for moderate repetitions, executed
in a safe manner.

What is the best set and rep scheme to get stronger? I used pyramid training before
and my bench went up. Isn’t this the best way?

Any program of sets and reps will work as long as it is done in a progressive fashion.
Pyramiding, the scheme of starting with a light weight for many repetitions and doing
successive sets with increasing weight and decreasing repetitions, is a method that
competitive weight lifters have used. Each set prepares the muscles and nervous system
for a progressively heavier weight so that the lifter can work up to a one-rep max., or
close to it. While performing a pyramid bench routine, a powerlifter may do 135 lbs. x
10 reps, 185 lbs. x 8 reps, 225 lbs. x 6 reps, 275 lbs. x 4 reps and 300 lbs. x 2 reps.

It should be obvious that if an athlete can lift 300 lbs. for 2 reps, 225 lbs. for 6 reps is not
going to do anything to increase his strength. Yet an athlete can spend a good 15 to 20
minutes doing just one exercise using the above program.

Pyramiding, and schemes like it, are leftovers from the days when strength coaches came
from competitive lifting backgrounds. Besides the time limitation, there are obvious
conflicts with the rest of the program. For instance, if sets of 10, 8, 6, 4, 2 are the best
way to get strong, then that is what should be used for the most important body parts. In
the case of a football player, that would be the neck region. Using the above logic, he
should do 10, 8, 6, 4, 2 for the front of his neck, for the back of his neck, for the left side
of his neck, for the right side of his neck, and for shrugs. Twenty-five total sets for the
neck. At least an hour and fifteen minutes of work. Ridiculous? You bet!

The modern strength program needs to be based on physiological fact. We no longer use
myths, superstition and outdated methods for our athletes. Their time and safety is too
valuable. Everything we do needs have a purpose. For this reason we do one to three
maximum effort sets of moderate repetitions, with true progression being the driving force
of our workouts.
What is the best way to become explosive on the field? Should I do power cleans?
Should I try to move the weight as fast as I can?

The history of the use of the power clean in the training of athletes has its roots in the
influence of Olympic weightlifters on the early days of the strength and conditioning
field. Football coaches looking for an advantage hired coaches to teach their athletes how
to lift weights. At the time, there were very few people who had any expertise or
knowledge in the field. Naturally, they hired who appeared to be experts, the competitive
Olympic weight lifters. The coaches believed that training like an Olympic lifter would
cause their athletes to take on the physical qualities of the elite competitive lifters. What
these early strength coaches knew about training athletes had everything to do with
performing two very specific lifts and nothing to do with the actual demands of the sport
of the athletes they were training.

The power clean is just one

variation of the two competitive
Olympic lifts - the snatch and the
clean and jerk. Other variations
include the hang clean, split clean,
power shrug, high pull, power
snatch, push press, jerk press and
many others. Olympic lifters use
these mutations of the snatch and
the clean and jerk to train certain
phases of the complex two
competitive lifts.

In order to justify the high injury

rate and difficulty in learning these
exercises, many myths and
superstitious arose around these lifts.
The Olympic and competitive lifters have training
One being that moving a weight needs - and risks – that are specific to their sport.
quickly will make “fast” muscles, and There is no need for a basketball player to accept the
another being that the power clean is risk of competitive lifting when his own game has it’s
own inherent dangers.
specific to the skills of the offensive
lineman and transfers “explosiveness”
to the skills of the sport.

Moving a weight quickly will not develop fast muscles. According to the size principle of
muscle fiber recruitment, it is the “intent” to move a weight quickly that allows you to
recruit the strongest, most powerful muscles fibers, not that the weight actually moves
fast. In other words, it is the attempted maximum effort against a weight that has
momentarily become virtually impossible to move that allows the nervous system to
recruit and fire the most explosive muscle fibers. In fact, if the weight can be moved fast,
it will be too light to allow maximum muscle fiber recruitment. Up to a certain point, you
can always recruit more muscle fibers at a slower speed.

As we explored in the section on

specificity of skills, a skill is exactly
specific to the task or it is not. There is
no such thing as “almost “ specific. Any
movement performed with added
resistance will obviously be slower than
the same movement performed on the
field without resistance, therefore
violating the principle of specificity of
speed of movement. The added
resistance will also change the “pattern”
of the movement, violating what the
motor learning experts call the encoding
principle of learning. Athletes and
coaches sometime take the transfer of
learning for granted. They assume
almost anything will help them perform
better on the field. Nothing could be
further from the truth. The central
Even the highly skilled elite Olympic lifters risk nervous system learns and stores only
injury. There is a world of difference between essential information. The ability of the
developing strength, and demonstrating strength.
body to retain high levels of skill,
strength and conditioning is very poor. The only way to retain and transfer skills to the
playing field is to practice literally thousands of specific repetitions exactly as performed
in competition. Just ask a basketball player what happens to his shot if he does not shoot
for a few days. He has lost a certain amount of what the nervous system now perceives as
nonessential information. Yet the power clean has been described as being specific for
everything from tackling to rowing a boat to swinging a golf club. How can one exercise
be “specific” for so many tasks? It can’t. The myth of weight room transfer of skills is
just that.

If skills learned in the weight room transferred to the field, shouldn’t skills learned on the
field transfer to the weight room? Think about that point for a moment. If that were the
case, the most explosive players would automatically be the best power cleaners. Or put
another way, the best Olympic lifters should be the best players. This is rarely the case.
Many factors come into play as to who actually performs best in practice and games, not
the least of which is the mental component. In football for instance, the most explosive
players are not necessarily the ones with the best power clean or vertical jump, but the
ones with the most contact courage. If a player does not have this, no amount of any kind
of lifting will change his perceived on the field explosiveness.
The way to get more explosive on the field is to first practice in a game specific fashion
as much as possible. You must then strengthen the muscles so that you can apply as
much force as possible in a skillful fashion. The hours necessary to learn the Olympic lift
variation can better be put to use practicing, watching film, studying scouting reports,
meeting with coaches, performing productive strength and conditioning exercises, going
to class, doing homework and having a social life.

Interestingly, the best Olympic weightlifting coaches and teams do not do many power
cleans and the Olympic lift mutations anymore. The most successful coach in the history
of Olympic weightlifting is a fellow by the name of Ivan Abadjiev. He has coached the
Bulgarian weightlifting team for over twenty years, taking his lifters to the absolute top of
international dominance. Abadjiev has found that the Olympic lift variations do not
transfer to the competitive lifting platform like once believed. Abadjiev and his fellow
coaches are opposed to most anything but the specific lifts performed in competition.
The modern Olympic weightlifters train almost exclusively the clean and jerk, the snatch,
and the squat at near competition weights. If the power clean does not transfer to the
clean and jerk, why would it transfer to an offensive lineman performing the complexities
of a zone block, or a point guard shooting a jumper?

All of us are a product of the things we have been exposed to. There was a time when we
really believed all the myths until we were exposed to more information. And we were
not always ready to change when presented with new facts. At times our education has
been slow and painful. You may say we were unable to learn even though we had the
information clearly presented to us. We have made our share of mistakes as coaches.
Conversations with today’s power clean advocates are very revealing. We have been told
that the clean was “just like” run blocking at one moment in a discussion and then “just
like” pass blocking fifteen minutes later. The next day we were told it was “just like”
diving into a pool, “just like” dunking a basketball and “just like” tackling. Which is it?
The old saying, “If all you have is a hammer, everything looks like a nail” seems to fit
here.

Make no mistake about it, Olympic weightlifting is a very demanding sport. So are
football, basketball, swimming and tennis. I have a lot of respect for competitive
Olympic weightlifters and I am one of the few people who actually enjoys watching it as
a spectator sport. But just because Olympic weightlifting is a tough game does not mean
it is the best way to prepare athletes in other sports. Believe me when I tell you that
competitive Olympic weightlifters do not practice explosive blocking, tackling or
rebounding in order to better explode into the bar. Does that seem stupid to you? It is.
An Olympic weightlifter would not accept the risk of injury and waste his time blocking,
tackling or rebounding when he could be putting that time and risk into his chosen sport.
He wouldn’t even do it in his “off-season.” Why take the risk and considerable time to
perform the Olympic lifts and the various mutations when you could put that exact same
time into practice?
Much of the fascination with the Olympic lifts is related to the speed of movement.
Olympic weight lifting coaches frequently admonish their athletes to “think speed.”
When lifts are missed the athlete is coached to increase the speed of bar. Experts who
study movement measure speed in terms of degrees per second. They literally measure
how fast the joint rotates. The standard repetition speed in our weight room would
probably measure about 60 degrees per second. A 140 degree barbell curl would take a
little over two second to complete the raising portion of the rep. The speed many people
consider “fast” or “explosive” in the weight room would measure approximately 180
degrees per seconds. The same barbell curl performed at this speed would take about
three-fourths of a second. In competition, a fast athlete can rotate some joints well in
excess of 1000 degrees per second. This is a factor five to ten times greater than the
speed consider “fast” in the weight room. “Explosive” lifting is only “fast” relative to a
controlled rep. Relative to the athletic field it is quite slow. So slow, in fact, that if you
moved at that speed in competition you would lose every time. If speed is what was
needed in order to develop muscles, there would be no need to lift weights. You get
speed and explosion every day in practice. Muscle growth, strength and power
development are adaptations to high tension and high intensity muscular contraction.
High tension exercise and high speed exercise are mutually exclusive. You can have one
or the other but you can’t have both. If you don’t believe me, strap two hundred pounds
to your body and see how fast you can run.

It is all very simple when you rely on the facts. There is no skill that will transfer from
the weight room to the field. Strength training develops the raw material of the body.
Skills are learned in practice and repetition.

Will using free weights help my balance and coordination? Which is better, free
weights or machines? Sometimes when I lift weights for a while without bench
pressing, my bench goes down even though my strength in all my other exercises
goes up. Does this mean I’m getting weaker?

As discussed previously, there is no skill that is learned in the weight room that will
transfer to the field. There are as many balancing skills as there are objects to balance.
Being able to balance a stick on your nose doesn’t mean you can spin a basketball on your
finger. If you can’t balance yourself by now, you can’t play at FSU.

Free weights and machines are just tools to place stress and tension on your muscles. At
FSU we use barbells, dumbbells, machines, leverage equipment, manual resistance, and
body weight exercises. This provides variety psychologically and physically, allowing us
to use change as a motivator.

Your muscles cannot tell where the tension comes from. It is far more important the way
the tools are used. Your passion, effort and intensity will determine your results, not the
equipment.
 Each type of equipment has advantages and disadvantages. Free weights are cheap, low
maintenance, and readily available. Dumbbells and barbells are versatile and can be used
for many exercises. The barbell, as we know it, was developed in 1902. Before this
time, people interested in exercise used fixed weights and kettle bells that could not be
easily adjusted for varying degrees of resistance. Compared to anything before it, the
barbell was a stroke of genius. But the barbell is not without limitations. There are some
exercises that cannot be done with free weights that can be done with a machine. How
would you do a leg curl with a barbell? Another disadvantage is that free weights
provide resistance in only one direction - straight down - while your muscles move in a
rotary fashion, producing areas in the movement that are heavier or lighter than they
should be. A properly designed machine can provide balanced rotary resistance
throughout a much greater range of motion than a free weight.

A good machine can do anything

that a free weight can do except
develop the skills of performing
that particular exercise with a
free weight. While lifting
weights, some of the strength
increases are a direct result of
your nervous system becoming
more coordinated at doing that
particular exercise. The more
difficult the exercise is to learn
or balance, the greater the
amount of neurological
contribution to the initial
strength gains. If you are
competitive powerlifter or
Barbells, Dumbbells and Machines are just tools that allow you weight lifter, then you must
to exercise your muscles with great intensity. Each tool has its
advantages and disadvantages. Ryan would rather lift weights use a free weight in the
than talk to his girlfriend. exercises in which you
compete in order to be as
skilled as possible in that event. If you are not a competitive lifter, then it doesn’t matter.

We don’t do “a lot” of bench pressing at FSU, only because we can get better results in
less time doing other things. We do bench press though, because many players like to
and it can be a productive exercise. We just don’t spend thirty minutes doing it.
Occasionally, we have athletes who are finished playing who want to get “good” at the
exercise. They begin spending time bench pressing, using a routine from their favorite
muscle magazine. Initially they are able to increase their weights every workout. They
might even begin to say, “Man, I wish we had used this routine our whole career. Think
how strong we would be.”
Six weeks later, their bench is up twenty pounds and they are not making any more
progress. This is the same thought process that runs through the head of every beginning
lifter who makes a five pound increases each of his first eight workouts and figures at that
rate he will be bench 400 pounds in six months.

What happens is this: The lifter’s skill level in that particular exercise has caught up to
his strength level. The initial neurological adaptations take place very fast compared to
actual functional strength increases. One trick new strength coaches use when they first
come into a program is to “test” the players to see “how much” they lift. They will
choose exercises that the athletes have not done, have not done often, have not done in a
long time, or have not trained in the fashion that the new coach tests (e.g., one rep max.
instead of repetitions). He will then test them eight weeks later and show a huge
“increase” in “strength” in order to make himself look good. This is called “pushing
numbers” and is neither difficult to do nor the best way to train athletes.

How can I get faster? How can I increase my jumping ability? Will running with
parachutes tied to my body help?

This is by far the most frequently asked question. Players who really want to improve
know that speed can be the deciding factor. At the end of this section, we will reveal the
secret to getting faster.

Sprinting and jumping are types of

activities that the motor learning expert
Edwin Fleishman termed abilities.
Abilities are a “general trait or
capacity of an individual that is related
to the performance of a variety of motor
skills.” In other words, abilities set
limits on the degree of success a person
can achieve for a motor skill. Motor
learning experts believe that abilities
are primarily genetically determined.
Skills, on the other hand, are a
demonstration of a learned activity.
Two athletes of different abilities can
display similar levels of skill through
differences in practice, experience,
training and desire.

The section on running mechanics in

this manual teaches you the most
efficient way to run. By practicing
running technique, along with starting
and finishing techniques, we have
Getting as strong and fit as possible and then
running fast is the best way to develop speed.
consistently improved forty yard dash times. But the limitations of this are obvious: You
never run a controlled, tested, forty yard dash in a game. You may improve your forty by
0.2 seconds but may or may not improve your dribble speed.

Coaches have been trying to improve speed for as long as there has been sports. At some
point, we have tried all of the following. Running up hills, running down hills, running
stadium steps, jumping on boxes, jumping off boxes, running with ankle weights, running
with parachutes, running through tires, running against rubber tubing, and get this,
running while having a car pull us!

We’ve had some flat-out crazy ideas. And we’re not the only ones. Every month we get
a catalog from a company that sells “speed products.” If we bought one of all the stuff in
the brochure (all of which are “necessary”) it would cost $3,730.59. Because we all have
a desire for greater speed, a whole industry has been created to fill this “need.”
Consequently, speed quacks are as common as nutrition quacks. Some of these devices
are actually drills that track athletes use at different times of the year. A track sprinter
prepares for one or two specific events. He does not have to practice, watch film,
condition for a different sport, rehab and recover from many games for several months.
He has time to try some of these speed gadgets. You barely have time to recover between
games.

Interestingly, many track athletes and coaches do not use many of the devices used by
others. There is no consensus of opinion about some of these techniques. Furthermore,
many of these methods are used at very specific times of the year after months of
preparation for a specific meet. In the past, we had taken what the track coaches were
doing out of context of that particular sport. The result was, at best, a dilution in the
training intensity of our conditioning. At worst, players pulled and were injured
performing “speed drills” that they had not spent months of specialized running preparing
for.

Can speed be improved? Obviously, yes. Experienced athletes will tell you that they are
at their fastest at the end of the season when their skills are at their peak. This is
especially true if they have continued to lift, condition and practice hard. Most athletes
also observe they are slowest after the few weeks or months that they take off of training
once the season ends. Is there a limit on speed improvement? Obviously, yes. The
world record in the 100 meter dash has been reduced by 0.1 second in the last 20 years.
In other words, the best in the world training full time and using a variety speed drills and
techniques have improved the world record by about 1 meter. At 18 years old, Carl
Lewis ran a 9.3 second hundred yard dash, which would be the equivalent of a 10.10
second hundred meter dash. At the peak of his career, at age 27 he had improved to 9.92
seconds. Do you think Carl Lewis did speed and track drills? Of course he did. He
trained ten years full time at a couple of events to improve his speed by about 5.5 feet
over a ten second run.
Just by getting stronger, we have consistently improved the forty yard dash speed of most
of our athletes by more than the 0.18 seconds that Mr. Lewis improved his 100 meter
time. Getting in great shape and losing fat has produced further improvements in many
players. Improving running mechanics and start technique have allowed some to increase
their speed a little more.

Track speed is nice to have, but sport speed is more important. We have all seen people
who can run fast in a straight line but cannot change direction. Or more commonly, can
change direction at a cone or spot on the field but cannot change direction in response to
an opponent or changing condition. Effort and experience, combined with good genetics,
results in sport speed or the fastest players on the field. We have seen “4.8 speed” catch
“4.6 speed” from behind in the heat of competition because he wanted (effort) to get
there and he knew how to get there (experience and coaching.) The lesson of all this? As
an athlete, you have to decide how much time and energy you are going to invest in
different task in order to improve. Everything is not of equal value.

Before you can determine if an activity has a positive affect on your speed, you must first
get yourself in great running shape. You must lift, run, condition, stretch, lose fat and
practice running fast. Periodically time yourself electronically. Eventually your speed
will level off. You simply can’t run any faster.

At this point, add one new activity to your training that you believe will improve your
speed. After a short period of time you should observe an increase in your speed. If you
do not, it’s obvious the new activity had no impact on improving your speed.

Continue experimenting with one activity at a time until you have tried all the activities
that purportedly improve speed. Don’t expect to begin the off-season out of shape and
then perform a multitude of activities and expect to know which, if any, actually had an
impact on improving your speed.

Now, here is the speed secret. In order to get faster, you must run fast. Really. Review
the section on skill specificity. Running as hard as possible will increase your speed.
How can you expect to improve your forty yard dash if you always run it slower than full
speed? How can you improve your game speed if you spend most of your practice time
running slower than all out? Running and practicing hard is the only way to improve
speed. By consistently practicing your skills at game speed, you will become faster in the
game.

There is no substitute for hard running. This does not mean that all of our conditioning
needs to be forty yard sprints, just as all of practice does not need to be a scrimmage.
Understand the purpose of the things you do. And when it is time to go full speed, sprint
as hard as you can!
 CONCLUSION

Throughout this manual we have presented the scientific and technical aspects of strength
and conditioning. We have discussed the importance of having a complete balance of
skill work, muscular strength, cardiovascular fitness, flexibility, nutrition and rest.
However, it still comes down to one thing: You will only get out of your training what
you put into it. Do not shortchange yourself or the team. Give it everything you have all
the time. The Seminole way is intensity.
SEMINOLE
STRONG