University of South Florida Strength & Conditioning Manual

4/9/07
Dear Bull:

The summer program is a crucial 8-week program designed to build upon the foundation
laid during the off-season. It is during these summer months that our fate will be
determined for the upcoming season. Your teammates, coaches, and fans demand you
give 110% effort this summer. Anything else will not be tolerated.

Within this manual you will find the summer program outlined in detail for the months of
May, June, and July. We will train upper body on Mondays and Thursdays. On
Tuesdays and Fridays we will train lower body. Conditioning will follow each
workout. It is important you condition after your weight room workout to take advantage
of physiological principles.

For those of you on campus lifting groups will be conducted at 7:00, 9:30, 1:00, and 2:30.
The running groups will be 8:30 a.m. and 4:00 p.m. If you are off campus and cannot
locate a training facility let me know as soon as possible.

Total dedication and commitment is demanded. At the start of camp all players will be
tested in Height, Weight, Body Fat %, Bench 225-Rep, Vertical Jump, Broad Jump, and
300 yard Shuttle. The team can only be as good as the effort you put forth during the
summer program. Take care this summer and good luck with your efforts. If you have
any questions, feel free to call myself or one of our Assistant Strength Coachs Aaron
Quarberg and Kaz Kazadi at (813) 974-7360.

Sincerely,

Ron McKeefery, MEd. CSCS, SCCC
Assistant Athletic Director
Head Strength and Conditioning Coach
University of South Florida

Strength & Conditioning

Summer Manual 2007

Table of Contents

I. Calendar

II. May Strength and Conditioning

III. June Strength and Conditioning

IV. July Strength and Conditioning

V. Flexibility & Warm-Up

VI. Strength Training Exercises

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

VII. Speed, Agility, & Conditioning Protocols

VIII. Nutrition


Summer Schedule

Monday, Tuesday, Thursday, & Friday

7:00-8:15 Lift (OL,TE, SP)
8:30-9:30 Run
9:30-10:45 Lift (DL, DE, LB)
1:00-2:15 Lift (Incoming Freshman)
2:30-3:45 Lift (WR, DB, QB, RB)
4:00-5:00 Run
5:30-6:30 7on7

Wednesday

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

Saturday

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

SUN MON TUES WED THURS FRI SAT
1 2 3 4 5
OFF OFF
6 7 8 9 10 11 12
OFF LIFT UPPER LIFT LOWER LIFT UPPER LIFT LOWER OFF
EXTRA LIFT 8:00-12:00
SUMMER A&C BEGIN
13 14 15 16 17 18 19
OFF LIFT UPPER LIFT LOWER LIFT UPPER LIFT LOWER OFF
20 26
MEMORIAL DAY LIFT UPPER
OFF HOLIDAY LIFT LOWER SPEED DEVELOPMENT &
AGILITY FIELD - AGILITY'S EXTRA LIFT 8:00-12:00 POSITION WORK
5:30 7 ON 7 5:30p.m. 11on11
27 28 29 30 31
MAY 2007
OFF-SEASON BREAK OPTIONAL WORKOUTS 8:00 A.M. - 2:00 P.M. OPTIONAL RUN 10:00 A.M.
FINALS WEEK OPTIONAL LIFTING 8-2:00 P.M.
LIFT LOWER
20X60yds.(9,8,7)
SPEED SCHOOL 11:00
1 2
LIFT UPPER LIFT LOWER MAKE-UP LIFT 7:30 LIFT UPPER LIFT LOWER
OFF TRACK - 300'S AGILITY FIELD - AGILITY'S MAKE-UP RUN 8:30 SPEED DEVELOPMENT & 100 YARD SPRINT LADDER EXTRA LIFT 10:00-12:00
5:30 7 ON 7 5:30 7 ON 7 ONLY TIMES POSITION WORK 4X100,80,60,40,20,10 SPEED SCHOOL 11:00
EXTRA LIFT 9:30-12:00 5:30p.m. 11on11
3 4 5 6 7 8 9
OFF
INTRAMURAL FIELD - 300
SHUTTLE TEST AGILITY FIELD - AGILITY'S MAKE-UP RUN 8:30 SPEED DEVELOPMENT & 14 X 100'S (18,16,14) EXTRA LIFT 10:00-12:00
5:30 7 ON 7 5:30 7 ON 7 ONLY TIMES POSITION WORK SPEED SCHOOL 11:00
EXTRA LIFT 9:30-12:00 5:30p.m. 11on11
10 11 12 13 14 15 16
OFF TRACK - 200'S AGILITY FIELD - AGILITY'S MAKE-UP RUN 8:30 SPEED DEVELOPMENT & 30X40 (7,6,5) EXTRA LIFT 10:00-12:00
5:30 7 ON 7 5:30 7 ON 7 ONLY TIMES POSITION WORK SPEED SCHOOL 11:00
EXTRA LIFT 9:30-12:00 5:30p.m. 11on11
17 18 19 20 21 22 23
OFF TRACK - 200'S AGILITY FIELD - AGILITY'S MAKE-UP RUN 8:30 SPEED DEVELOPMENT & 100 YARD SPRINT LADDER EXTRA LIFT 10:00-12:00
5:30 7 ON 7 5:30 7 ON 7 ONLY TIMES POSITION WORK 4X100,80,60,40,20,10 SPEED SCHOOL 11:00
EXTRA LIFT 9:30-12:00 5:30p.m. 11on11
24 25 26 27 28 29 30
JUNE 2007
LIFT UPPER LIFT LOWER LIFT UPPER
OFF
SHUTTLE TEST AGILITY FIELD - AGILITY'S 10 X 60'S; 5 X 120'S; 10 X 60'S HOLIDAY HOLIDAY HOLIDAY
5:30 7 ON 7
5:30 7 ON 7 5:30 7 ON 7
1 2 3 4 5 6 7
OFF GASSERS AGILITY FIELD - AGILITY'S MAKE-UP RUN 8:30 SPEED DEVELOPMENT & 10 X 60'S; 5 X 120'S; 10 X 60'S EXTRA LIFT 10:00-12:00
2 FULL/6 HALF/10 CROSS 5:30 7 ON 7 ONLY TIMES POSITION WORK SPEED SCHOOL 11:00
5:30 7 ON 7 5:30 7 ON 7 EXTRA LIFT 9:30-12:00 5:30p.m. 11on11
8 9 10 11 12 13 14
OFF
SHUTTLE TEST AGILITY FIELD - AGILITY'S MAKE-UP RUN 8:30 SPEED DEVELOPMENT & 14 X 100'S (18,16,14) EXTRA LIFT 10:00-12:00
ONLY TIMES POSITION WORK SPEED SCHOOL 11:00
5:30 7 ON 7 5:30 7 ON 7 EXTRA LIFT 9:30-12:00 5:30p.m. 11on11
15 16 17 18 19 20 21
TEST - HT, WT, % FAT LIFT LOWER TEST: BROAD JUMP LIFT LOWER
OFF 225 & VERTICAL GASSERS LIFT UPPER 14 X 100'S (18,16,14) OFF OFF
LIFT UPPER 4 FULL (45,43,41) POSITION DRILLS
5:30 7 ON 7 5:30 7 ON 7 5:30p.m. 11on11
22 23 24 25 26 27 28
OFF
29 30 31
JULY 2007
OPTIONAL LIFT 8:00-2:00
OFF
1 2 3 4
Report 10-3 Shuttle 11:00a.m. 8:30 Practice #2 8:30 Practice #3 8:30 Practice #4 8:30 Practice #5 8:30 Practice #6
Team Mtg 4-6 4:00 Practice #1 3 Full Gassers 3 Full Gassers 3 Full Gassers 8 1/2 Gassers 10:45 Off Lift #3
Orientation 8-10:15 10:45 Off Lift #1 10:45 Def Lift #1 10:45 Off Lift #2 10:45 Def Lift #2 3:45 Practice #7
3:00 Media Day 4:00 Walk-Thru 4:00 Walk-Thru 4:00 Walk-Thru 8 1/2 Gassers
5 6 7 8 9 10 11
8:30 Practice #8 8:30 Practice #9 8:30 Practice #11 8:30 Practice #12 8:30 Practice #14 8:30 Practice #15 9:00 Scrimmage #17
6 1/2 Gassers 3:45 Practice #10 12 Crossfields 3:45 Practice #13 14 Crossfields 3:45 Practice #16 3:00 RJ Walk Thru
10:45 Def Lift #3 6 1/2 Gassers 10:45 Team Lift #4 14 Crossfields 10:45 Team Lift #5 12 Crossfields
4:00 Walk-Thru 4:00 Walk-Thru 4:00 Walk-Thru
12 13 14 15 16 17 18
7:00am Make Up Shuttle 8:30 Practice #19 8:30 Practice #21 8:30 Practice #22 11:00 Team Lift #7 8:30 Practice #25 Fan Appreciation
4:15 Practice #18 3:45 Practice #20 10 Crossfields 7:30 Scrimmage #23 3:45 Practice #24 3:45 Practice #26 9:30 Pracice #27
10 Crossfields 10:45 Team Lift #6 6 Crossfields 6 Crossfields 6 Crossfields 2:30 RJ Walk Thur
4:00 Walk-Thru
19 20 21 22 23 24 25
7:00am Make Up Shuttle
5:00 Walk Thru Raging Bulls Raging Bulls Power & Skill Raging Bulls Raging Bulls
Power & Skill Power Positions
26 27 28 29 30 31
AUGUST 2007
CLASSES BEGIN - START INSEASON LIFTING SCHEDULE
OPTIONAL WORKOUTS 8:00-2:00


Summer 2007
Phase I

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

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

Tuesday

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

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

Friday

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

UNIVERSITY OF SOUTH FLORIDA
STRENGTH AND CONDITIONING
2007 SUMMER PHASE I
NAME:
% Range WT Reps % Range WT Reps % Range WT Reps % Range WT Reps
67.5 5 67.5 5 72.5 5 72.5 5
70 5 70 5 75 5 75 5
75 4 75 4 80 4 80 4
77.5 4 77.5 4 82.5 4 82.5 4
85 3 85 3 87.5 3 87.5 3
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
3xfront 10-12 / / / / 3xfront 10-12 / / / / 3xfront 10-12 / / / / 3xfront 10-12 / / / /
3xside 10-12 / / / / 3xside 10-12 / / / / 3xside 10-12 / / / / 3xside 10-12 / / / /
3xrear 10-12 / / / / 3xrear 10-12 / / / / 3xrear 10-12 / / / / 3xrear 10-12 / / / /
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
Core 200 200 200 200
Grip 10-12 10-12 10-12 10-12
Neck Lat Flex 10-12 Lat Flex 10-12 Lat Flex 10-12 Lat Flex 10-12
Neck Flex 10-12 MR Flex 10-12 MR Flex 10-12 MR Flex 10-12 MR
Weight
55 5 55 5 57 5 57 5
57 5 57 5 60 5 60 5
60 5 60 5 62 5 62 5
62 5 62 5 65 5 65 5
65 5 65 5 67 5 67 5
55 5 57 5 57 5 60 5
57 10 60 10 60 8 62 8
60 10 62 10 62 8 65 8
62 10 65 10 65 8 67 8
65 10 67 10 67 8 70 8
10-12 8-10 8-10 8-10
10-12 8-10 8-10 8-10
10-12 8-10 8-10 8-10
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
Abduction 10-12 10-12 10-12 10-12
Calf Raise 10-12 10-12 10-12 10-12
Core 200 200 200 200
Grip 2x:60 2x:60 2x:60 2x:60
Neck EXT 10-12 MR EXT 10-12 MR EXT 10-12 MR EXT 10-12 MR
M
E
D
I
C
A
L
/
O
R
T
H
O
P
E
D
I
C
:
Dips
St. Bar
Curls
Shoulder
Complex
Hang
Clean
/
Squat
/
Leg Curls
Leg Ext
St.
Legged
Deadlift
Lat
Pulldown
Military
Press
5/7
TUESDAY
5/1 5/8 5/15 5/22
5/14 5/21
MONDAY
4/30
Bench
Press
/
Db
Incline
2007 SUMMER PHASE I
NAME:
50 5 50 5 57 5 57 5
52 5 52 5 60 5 60 5
60 5 60 5 62 5 62 5
60 5 60 5 62 5 62 5
70 5 70 5 70 5 70 5
72 5 72 5 72 5 72 5
75 5 75 5 75 5 75 5
77 5 77 5 77 5 77 5
80 5 80 5 80 5 80 5
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 / / / / 10-12 / / / / 10-12 / / / / 10-12 / / / /
10-12 / / / / 10-12 / / / / 10-12 / / / / 10-12 / / / /
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
Core 200 200 200 200
Grip 10-12 10-12 10-12 10-12
Neck FLEX 10-12 MR FLEX 10-12 MR FLEX 10-12 MR FLEX 10-12 MR
55 5 65 5 67 5 70 5
65 5 67 5 70 5 72 5
67 5 70 5 72 5 75 5
70 5 72 5 75 5 77 5
72 5 75 5 77 5 80 5
STEP 10-12 / / / / STEP 10-12 / / / / STEP 10-12 / / / / STEP 10-12 / / / /
SL SQU 10-12 / / / / SL SQU 10-12 / / / / SL SQU 10-12 / / / / SL SQU 10-12 / / / /
LUNGE 10-12 / / / / LUNGE 10-12 / / / / LUNGE 10-12 / / / / LUNGE 10-12 / / / /
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
Adduction 10-12 10-12 10-12 10-12
Core 200 200 200 200
Grip 2x:60 2x:60 2x:60 2x:60
Db
Bench
Push
Jerk
/
Incline
/
Tricep
Pushdown
Leg
Curls
Leg Ext
Alt Db
Curls
Shoulder
Complex
M
E
D
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C
A
L
/
O
R
T
H
O
P
E
D
I
C
:
Shrugs
Lat Pulldown
FRIDAY
5/4 5/11 5/18 5/25
Power
Clean
/
Single
Leg
Circuit
THURSDAY
5/3 5/10 5/17 5/24

Conditioning Schedule
Week of April 30
th

Monday

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

Tuesday

PNF Stretch
Warm-Up:

Lateral Speed & Agility:
4 Corner 2 x 3 Drills
3 Cone Wheel 2 x Rt & Lt
5-10-5 2 x Rt & Lt
Rest 3:00 Minutes
Straight Ahead Speed:
Sprint Ladder 1 x 40 yds

Thursday

PNF Stretch
Warm-Up:

Speed Development
Station 1 Tech and Start 4 Mins.
Station 2 Overload 4 Mins.
Station 3 Overspeed 4 Mins.

Position Drills:
10 Minutes

Friday

PNF Stretch
Warm-Up:

60s 6 x 60 yds
(9,8,7)
Rest 2:00 minutes
60s 6 x 60 yds
(18,16,14)


Week of May 7
th

Monday

PNF Stretch
Warm-Up:

200s 3 x 200 yds.
(36,33,31) Rest 1:30
Break 8 Minutes
200s 3 x 200 yds.
(36,33,31) Rest 1:30

Tuesday

PNF Stretch
Warm-Up:

5-10-5 2 x Rt & Lt
Rest 3:00 Minutes

Thursday

PNF Stretch
Warm-Up:

Speed Development

Position Drills:
10 Minutes

Friday

PNF Stretch
Warm-Up:

100 yd Sprint Ladder (620yds)
2x100,80,60,40,20,10


Week of May 14
th

Monday

PNF Stretch
Warm-Up:
Warm-Up:

300s 2 x 300 yds.
(58,55,53) Rest 2:15
Break 8 Minutes
300s 2 x 300 yds.
(58,55,53) Rest 2:15

Tuesday

PNF Stretch
Warm-Up:
Warm-Up:

5-10-5 2 x Rt & Lt
Rest 3:00 Minutes

Thursday

PNF Stretch
Warm-Up:
Warm-Up:

Speed Development

Position Drills:
10 Minutes

Friday

PNF Stretch
Warm-Up:
Warm-Up:

100s 5 x 100 yds
(18,16,14)
Rest 1:30 minutes
100s 5 x 100 yds
(18,16,14)


Week of May 21
st

Monday

PNF Stretch
Warm-Up:
200s 3 x 200 yds.
(36,33,31) Rest 1:30
Break 8 Minutes
200s 3 x 200 yds.
(36,33,31) Rest 1:30

Tuesday

PNF Stretch
Warm-Up:
5-10-5 2 x Rt & Lt
Rest 3:00 Minutes

Thursday

PNF Stretch
Warm-Up:

Speed Development

Position Drills:
10 Minutes

Friday

PNF Stretch
Warm-Up:

2x100,80,60,40,20,10


Summer 2007
Phase II


Monday

Push Jerk 4 x Cycle
Hammer Iso Row 3 x 10-12
Db Incline 2 x 10-12
Pull-Ups 2 x 10-12
Pec Flyes 2 x 10-12
Reverse Hypers 2 x 10-12
Tricep Push Downs 2 x 10-12
Core 200 reps
Grip Cycle
Weight

Tuesday

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

Thursday

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

Friday

Jammer 4x5
Squat 5 x Cycle
Single Leg Squat 2 x 10-12
Leg Press 2 x 10-12
St. Leg Hip Ext. 2 x 10-12
Lunges 2 x 10-12
Db Military 2 x 10-12
ABCs 1 x 26
Shrugs 2 x 10-12
Adduction 1 x 10-12
Calf Raise 1 x Burnout
Core 200 reps
Grip Cycle
Neck Flex 1 x 12
2007 SUMMER PHASE II NAME:
52 5 55 5 57 5 60 5
55 5 57 5 60 5 62 5
60 5 62 5 65 5 67 5
60 5 62 5 65 5 67 5
55 10 57 10 60 10 62 10
60 8 65 8 70 5 75 5
65 5 70 5 75 5 80 5
70 5 75 5 85 4 80 4
70 5 75 5 85 3 80 3
Neg 2/6 MAX
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
Core 200 200 200 200
Grip 10-12 10-12 10-12 10-12
Weight
55 5 57 5 60 3 62 3
57 5 60 5 62 3 65 3
60 5 62 5 65 3 67 3
62 5 65 5 67 3 70 3
65 5 67 5 70 3 72 3
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
Ath Mov't
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
Ath Mov't
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
ABD 10-12 MR 10-12 MR 10-12 MR 10-12 MR
Calf Raise 10-12 10-12 10-12 10-12
Core 200 200 200 200
Grip 2x:60 2x:60 2x:60 2x:60
M
E
D
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C
A
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/
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H
O
P
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D
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C
:
MONDAY
5/28
TUESDAY
5/29 6/5 6/12 6/19
6/11 6/18
Push
Jerk
V-
Squat
Hammer
Rear Delt
Bench
Press
/
Db
Incline
Military
Press
Step-Ups
RDL's
Upright
Row
6/4
Hammer
Iso Row
Power
Clean
/
Leg Ext
Pull-Ups
St. Bar
Curls
TPD's
Rev.
Hypers
Pec Flyes
2007 SUMMER PHASE II NAME:
DEAD 5 DEAD 5 HIGH 5 DROP 5
LIFT 5 SHRUG 5 PULL 5 CLEAN 5
5 5 5 5
5 5 5 5
57 8 Incline 6-8 57 10 Incline 4-6
57 8 6-8 57 10 4-6
57 8 6-8 57 10 4-6
57 8 6-8 57 10 4-6
57 8
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
Ath. Mov't
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
Ath. Mov't
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
Ath. Mov't
Core 200 200 200 200
Grip 10-12 10-12 10-12 10-12
5 5 5 5
5 5 5 5
5 5 5 5
5 5 5 5
60 5 62 5 65 5 67 5
65 10 67 10 70 8 75 8
65 10 67 10 70 8 75 8
65 10 67 10 70 8 75 8
65 10 67 10 70 8 75 8
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
Adduction 10-12 MR 10-12 MR 10-12 MR 10-12 MR
Calf Raise 10-12 10-12 10-12 10-12
Core 200 200 200 200
Grip 2x:60 2x:60 2x:60 2x:60
THURSDAY
5/31 6/7 6/14 6/21
6/8 6/15 6/22
St. Leg
Hip Ext
M
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D
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C
A
L
/
O
R
T
H
O
P
E
D
I
C
:
Power
Clean
Tech
Iso Lat
Pull-
down
Bench
40
/
Squat
Single
Leg
Squat
Leg
Press
Db
Military
FRIDAY
6/1
Shrugs
Jammer
ABC's
Cable
Flyes
Hyper
Ext.
Dips
Hammer
Curls
Lunges

Week of May 28
th

Monday

Holiday No Conditioing
Optional Jog 20-30 mins.

Tuesday

PNF Stretch
Warm-Up:

5-10-5 2 x Rt & Lt
Rest 3:00 Minutes

Thursday

PNF Stretch
Warm-Up:

Speed Development

Position Drills:
20 Minutes

Friday

PNF Stretch
Warm-Up:

60s 10 x 60 yds
(9,8,7)
Rest 2:00 minutes
60s 10 x 60 yds
(18,16,14)


Week of June 4
th

Monday

PNF Stretch
Warm-Up:
300s 3 x 300 yds.
(58,55,53) Rest 2:15
Break 8 Minutes
300s 3 x 300 yds.
(58,55,53) Rest 2:15

Tuesday

PNF Stretch
Warm-Up:
5-10-5 2 x Rt & Lt
Rest 3:00 Minutes

Thursday

PNF Stretch
Warm-Up:

Speed Development

Position Drills:
10 Minutes

Friday

PNF Stretch
Warm-Up:

2x100,80,60,40,20,10
Rest 5 Minutes
2x100,80,60,40,20,10
(18,16,14)


Week of June 11
th

Monday

PNF Stretch
Warm-Up:

Test Preparation:
300 Yd Shuttle 5 x 60 yds
Rest 90 Sec.
Rest 5 minutes
(Those who dont pass)

Tuesday

PNF Stretch
Warm-Up:

5-10-5 2 x Rt & Lt
Rest 3:00 Minutes

Thursday

PNF Stretch
Warm-Up:

Speed Development

Position Drills:
20 Minutes

Friday

PNF Stretch
Warm-Up:

100s 7 x 100 yds
(18,16,14)
Rest 1:30 minutes
100s 7 x 100 yds
(18,16,14)


Week of June 18
th

Monday

PNF Stretch
Warm-Up:

200s 4 x 200 yds.
(36,33,31) Rest 1:30
Break 8 Minutes
200s 4 x 200 yds.
(36,33,31) Rest 1:30

Tuesday

PNF Stretch
Warm-Up:

5-10-5 2 x Rt & Lt
Rest 3:00 Minutes

Thursday

PNF Stretch
Warm-Up:

Speed Development

Position Drills:
10 Minutes

Friday

PNF Stretch
Warm-Up:

40s 15 x 40 yds
(7,6,5)
Rest 1:30 minutes
40s 15 x 40 yds
(7,6,5)


Week of June 25
th

Monday

PNF Stretch
Warm-Up:

200s 4 x 200 yds.
(36,33,31) Rest 1:30
Break 8 Minutes
200s 4 x 200 yds.
(36,33,31) Rest 1:30

Tuesday

PNF Stretch
Warm-Up:

5-10-5 2 x Rt & Lt
Rest 3:00 Minutes

Thursday

PNF Stretch
Warm-Up:

Speed Development

Position Drills:
10 Minutes

Friday

PNF Stretch
Warm-Up:

2x100,80,60,40,20,10
Rest 5 Minutes
2x100,80,60,40,20,10
(18,16,14)


Summer 2007
Phase III


Monday

Snatch 4 x Cycle
Pec Flyes 2 x 8-10
Hyperextensions 2 x 8-10
Hammer Iso Row 2 x 8-10
Plyo Push Up 2 x 8-10
Negative Pull-Ups 2 x 8-10
Tricep Push Downs 2 x 8-10
Core 200 reps
Grip Cycle
Weight

Tuesday

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

Thursday

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

Friday

Jammer 4x5
Squat 5 x Cycle
Single Leg Squat 2 x 8-10
St. Leg Hip Ext. 2 x 8-10
Lunges 2 x 8-10
Leg Press 2 x 8-10
Cable High Row 2 x 8-10
Shrugs 2 x 8-10
Db Military 2 x 8-10
Adduction 1 x 8-10
Calf Raise 1 x Burnout
Core 200 reps
Grip Cycle
Neck Flex 1 x 12
2007 SUMMER PHASE III
NAME:
52 5 55 5 57 5 60 5
55 5 57 5 60 5 62 5
60 5 62 5 65 5 67 5
60 5 62 5 65 5 67 5
67 10 67 10 67 10 67 10
70 5 65 5 70 5 75 4
70 4 70 4 85 3 87 3
72 4 85 3 95 2 95 2
82 3 95 2 105 1 105 1
Neg 2/6 Max Neg 2/4
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
Core 200 200 200 200
Grip 10-12 10-12 10-12 10-12
Neck Lat Flex 10-12 MR Lat Flex 10-12 MR Lat Flex 10-12 MR Lat Flex 10-12 MR
Weight
72 3 77 3 80 3 80 3
75 3 80 3 82 2 87 2
77 3 82 3 85 2 95 1
80 3 85 2 87 1 100 1
82 3 87 2 90 1 105 1
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
Ath Mov't
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
Ath Mov't
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
ABD 10-12 MR 10-12 MR 10-12 MR 10-12 MR
Calf Raise 10-12 10-12 10-12 10-12
Core 200 200 200 200
Grip 2x:60 2x:60 2x:60 2x:60
MONDAY
6/26
TUESDAY
6/27 7/4 7/11 7/18
7/10 7/17 7/3
M
E
D
I
C
A
L
/
O
R
T
H
O
P
E
D
I
C
:
Hammer
Iso Row
Back
Negative
TPD's
Military
Press
Snatch
Leg Ext
V-Squat
Upright
Row
Hyper
Ext.
Hammer
Rear Delt
Bench
Press
/
Chest
Plyo
St. Bar
Curls
Pec Flyes
Power
Clean
/
Glute
Ham
Step-
Ups
2007 SUMMER PHASE III
NAME:
High 5 Hang 3 Hang 3 Power 5
Pulls 5 Clean 3 Clean 3 Shrug 5
5 3 3 5
5 3 3 5
60 8 Incline 4 60 10 Incline 3
60 8 82 4 60 10 87 3
60 8 4 60 10 3
60 8 4 60 10 3
60 8
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
Ath Mov't
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
Ath Mov't
Core 200 200 200 200
Grip 10-12 10-12 10-12 10-12
52 5 55 5 57 5 60 5
55 5 57 5 60 5 62 5
60 5 62 5 65 5 67 5
60 5 62 5 65 5 67 5
70 5 72 5 75 5 67 5
72 5 75 5 77 5 75 5
77 5 80 5 82.5 4 85 4
77 5 80 5 82.5 4 85 4
77 5 80 5 82.5 3 85 3
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
8-10 8-10 8-10 8-10
Adduction 10-12 MR 10-12 MR 10-12 MR 10-12 MR
Core 200 200 200 200
Grip 2x:60 2x:60 2x:60 2x:60
Db Military
Lunges
Leg Press
Jammer
Squat
Single Leg
Squat
St. Leg
Hip
THURSDAY
6/29 7/6 7/13 7/20
FRIDAY
6/30 7/7 7/14 7/21
Shrugs
Cable High
Row
M
E
D
I
C
A
L
/
O
R
T
H
O
P
E
D
I
C
:
Power
Clean
Tech
Hammer
Curls
Hammer
Pullover
Cabl;e
Flyes
Bench
40
Dips
Rev.
Hypers

Week of July 2
nd

Monday

PNF Stretch
Warm-Up:

Test Preparation:
Rest 90 Sec.
Rest 5 minutes

Tuesday

PNF Stretch
Warm-Up:

5-10-5 2 x Rt & Lt
Rest 3:00 Minutes
Position Drills:
20 Minutes

Wednesday

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

Thursday

Holiday No Conditioning
Optional Jog 20-30 Mins.


Week of July 9
th

Monday

PNF Stretch
Warm-Up:

Gassers x 2 (45,43,41)
Rest 1:00 minute
Half Gasser x 6 (20,18,16)
Rest 2:00 minutes
Crossfield x 10 (10,9,8)

Tuesday

PNF Stretch
Warm-Up:

5-10-5 2 x Rt & Lt
Rest 3:00 Minutes

Thursday

PNF Stretch
Warm-Up:

Speed Development

Position Drills:
20 Minutes

Friday

PNF Stretch
Warm-Up:

60s 10 x 60 yds
(9,8,7)
Rest 3:00 minutes
120s 5 x 120 yds
(19,17,16)
Rest 3:00 minutes
60s 10 x 60 yds
(9,8,7)

Week of July 16
th

Monday

PNF Stretch
Warm-Up:

Test Preparation:
300Yd Shuttle 5 x 60 yds
Rest 90 Sec.
300 Yd Shuttle 5 x 60 yds.
Rest 5 Minutes
300 Yd Shuttle 5 x 60 yds.

Tuesday

PNF Stretch
Warm-Up:

5-10-5 2 x Rt & Lt
Rest 3:00 Minutes

Thursday

PNF Stretch
Warm-Up:

Speed Development

Position Drills:
20 Minutes

Friday

PNF Stretch
Warm-Up:

100s 7 x 100 yds
(18,16,14)
Rest 1:30 minutes
100s 7 x 100 yds
(18,16,14)


Week of July 23
rd

Monday

PNF Stretch
Warm-Up:

Test Preparation:
Rest 90 Sec.
Rest 5 minutes

Tuesday

PNF Stretch
Warm-Up:

Gassers x 4 (45,43,41)

Wednesday

PNF Stretch
Warm-Up:

Position Drills:
20 Minutes

Thursday

PNF Stretch
Warm-Up:

100s 7 x 100 yds
(18,16,14)
Rest 2:00 minutes
100s 7 x 100 yds
(18,16,14)

Strength and Conditioning
Warm-Up & Stretch Protocols

WARM-UP
Dynamic Warm-up
* See Speed Development for descriptions
x A Walks
x A Skips
x B Walks
x B Skips
x Glute Medius Lunge
x Walking Hip
x Backpedal
x Quick Carioca
x Power Carioca

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

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

STRETCH
x Stretch Formation
x Running Backs on the 10 yard line in the middle of the field circled around RB
coach
x Defensive Backs on the 20 yard line left hash circled around DB coach
x Wide Receivers and Quarterbacks on the 20 yard line right hash circled around
WR coach
x Line Backers on the 30 yard line left hash circle around LB coach
x Tight Ends and Special Teams on the 30 yard line right hash circled around TE
coach
x Defensive Line on the 40 yard line left hash circled around DL coach
x Offensive Line on the 40 yard line right hash circled around OL coach

!"#$%&'()*: (Theraball Workout) x2
Crunches x30
Diagonal Chops x15e
Reverse Hypers x15
Reach Ups x30
Reverse Hypers x15
!"#$%&'()+,
Partner MB Side Throws x20e
Theraball MB Throws (1arm catches) x30 each
Super Slow Crunch x10 (30sec each)
!"#$%&'()-., (Lower Abs) x3
Hanging Knee Ups x30
Quadrapeds x15e
Hanging Twist Knee Ups x15e
!"#$%&'()--, (Lower Abs)
SpeciaI 40's with circIes
Belly Jacks x20
SpeciaI 40's with figure 8's
Belly Jacks x20
Leg Throw Downs x30
Belly Jacks x20
Leg Throw Downs x30
!"#$%&'()-/, (Lower Abs)
SpeciaI 40's with circIes
Theraball Jackknifes x25
SpeciaI 40's with figure 8's
Theraball Alternating Side Jackknifes x15e
!"#$%&'()-0,
(Standing MB Throws into wall) x3
Forward Facing Side Throws
(alternating sides) x15e
Reverse Side Over Shoulder Throw x10e
Overhead Throw Crunch x20
!"#$%&'()-1: (Standing) x3
Diagonal Chops x15e
Twists x15e
Woodchoppers x20
!"#$%&"'()*$+
!"#$%&'()-,
Bicycles x1 min
Jackknifes/pikes (2 second hold) x15
Side pillar x45 second
Jackknifes/pikes (2 sec hold) x15
Side pillar x45 second
Jackknifes/pikes (2 sec hold) x15
Front pillar x1 min
!"#$%&'()/, (MedBall solo workout)
Reach ups x30
Side touches x60
Sit ups x30
Alternating sit ups x30e
!"#$%&'()0,
Flutter kicks x80
Rollups x20
Supermans x20
Crunches w/ 1leg in/1leg out x25 each way
Supermans x20
Rollups x20
Supermans x20
!"#$%&'()1,
Alternating jackknifes/pikes x20e
Reach ups x50
Bicycles x40
Crunch holds (5 sec each rep) 3x15
Alternating supermans 3x15e
!"#$%&'()2: (MedBall Partner Workout) x2
Seated side throws x30e
Overhead situp throw x30
Back extensions hold light MB overhead x15
!"#$%&'()3,
Crunches x25
Bicycles x50
Oblique crunches x25e
10sec negative crunches x15
10 sec negative oblique crunches x15e
Reverse hypers 2x25
!"#$%&'()4, (Theraball Workout)
Sit ups 2x50
Side situps 2x25 e
Reverse crunches x20
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Without ball/weight
With ball/weight
Start
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Tap Behind Head
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Progression: With Straight Legs fuII ROM
Start
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Step 2: 10 circles/figure 8's to the
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Step 3: 10 more Roll Ups
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Variations include: Static Hold OR Up/Downs OR Up/Downs alt. Lt Arm,/Rt Leg, Rt Arm/Lt Leg
Variations: (a) T-BaII SingIe Leg (SL) Jackknifes and (b) T-BaII RotationaI Jackknifes
(A) Start Finish
(B) Start
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Speed Development

Speed is the ability to move the body or parts of the body through the required range of
motion in the least amount of time or to solve specific movement tasks in the shortest
possible time. Sprint performance is developed by training for: Technique, Stride
Length, Stride Frequency.

At South Florida you will always train to develop speed. This summer our speed
development program will be conducted on Mondays and Thursdays. The workout
begins with the team performing our flexibility routine and dynamic warm-up, and then is
split into three groups. Each group works a different component of speed and last for
four minutes. The groups rotate between each station. Below you will find our set up
and detailed descriptions of the exercises.

Monday/Thursday

Team Flexibility Routine
Team Dynamic Warm-Up
x A-Walks/A-Skips 2x20yds.
x B-Walks/B-Skips 2x20yds
x Glute Medius Lunge/Walking Hip 2x20yds
x Elongated Backpedal/Quick Carioca 2x20yds
x Power Carioca Right/Left 2x20yds

3 Stations
Group 1 Starts & Acceleration/Technique (4 minutes)
3 pt. Sprinter Start 4 x10yds.
Pick one of the following drills:
x Seated/Standing
x Push-Up Starts
x Lean Falls
x Wall Sprints

Group 2 Overspeed (4 minutes)
Pick one of the following:
x Speed Ladder
x Downhill Runs
x Bungee
x Load Releases

Group 3 Overload (4 minutes)
Pick one of the following drills:
x Uphill Runs
x Sled Pulls
x Towing Harnesses
x Parachutes

TECHNIQUE

Technique Training Exercises:

A Walks
x Walk coordinating your right arm with left leg and vice versa. Strict attention is
paid to maintaining a 90 degree angle with your elbow, knee, and ankle.
A Skips
x Skip coordinating your right arm with left leg and vice versa. Strict attention is
paid to maintaining a 90 degree angle with your elbow, knee, and ankle.
B Walks
x Perform a A-Walk and add a extension of the upper leg before bringing it to the
ground.
B Skips
x Perform a A-Skip and add a extension of the upper leg before bringing it to the
ground.

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

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

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

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

Power Carioca Right/Left
x Carioca by driving your leg to your chest and over elongating your stride.

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

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

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

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

STRIDE FREQUENCY

Stride Frequency is the number of strides (steps) taken in a given amount of time. It is
developed by OVERSPEED TRAINING.

Overspeed Training Exercises:

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

Downhill Runs
x Locate a hill with a 15-25 degree grade (a little more than the crown of a football
field). Place a cone 10 yards up the field and one 10 yards from the bottom of the
hill on a flat surface. Sprint 10 yards down the hill and then 10 yards on the flat
surface.
Bungee
x Only use the bungee under the supervision of a coach or experienced partner.
Attach a one end of a bungee cord to your belt and the other to your partner.
Stretch the bungee 20 yards apart. On command have your partner sprint 10
yards towing you so that you run 30 yards with assistance from the bungee. Rest
90 seconds and repeat for the prescribed number of repetitions.

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

STRIDE LENGTH

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

Overload Training Exercises:

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

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

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

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

Plyometric Program

Plyometrics are exercises, which train the bodys natural ability to elicit a stronger
muscular contraction. This stronger contraction is made possible by the stretch-reflex
mechanism within the muscle tendon body. Golgi Tendon Organs, located within the
muscle tendon body, send electrical impulses to the brain when the muscle tendon body
feels a force or stretch which may damage itself by tearing the muscle. These impulses
fire more muscle fibers than previously was contracted. The more fibers recruited the
stronger the contraction.

Plyometrics are incorporated into our program mostly throughout our strength training
workouts, but will be used in conjunction with our speed development program.
Plyometric training will be performed on Tuesday and Friday. Workouts will be
conducted after our dynamic warm-up before our conditioning. Below you will find our
set up and detailed descriptions of the exercises.

Tuesday/Thursday

Team Flexibility
Team Dynamic Warm-Up
x A-Walks/A-Skips 2x20yds.
x B-Walks/B-Skips 2x20yds
x Glute Medius Lunge/Walking Hip 2x20yds
x Elongated Backpedal/Quick Carioca 2x20yds
x Power Carioca Right/Left 2x20yds

Team Plyometrics

Team is divided up into three groups five yards apart and stretched out from sideline to
sideline. Group one performs the drill first, then group two, then group three.

Group 1 OL/DL
Group 2 TE/DE/LB/FB/QB
Group 3 DB/WR/RB

Routine:
x Ankle Flips 2x10
x Tuck Jumps 2x10
x Squat Jumps 2x10
x Broad Jumps 2x10
x Alternate Bounding 2x10

Plyometric Exercises:

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

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

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

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

Alternate Bounding
x Start in a sprinters stance and jump horizontally off the support leg driving
the opposite leg to your chest. Alternate your arms with your lower body
(right arm/left leg; left arm/right leg) reaching for the sky on each rep. Land
on the opposite foot you took off from and repeat with as little contact time as
possible.
2007 Eight Week Speed Development Series
MONDAY TUESDAY THURSDAY FRIDAY
Week 1 Team Flex Team Flex Team Flex Team Flex
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up
Group 1: Starts/Acceleration (4:00 minutes) Team Plyometrics Group 1: Starts/Acceleration (4:00 minutes) Team Plyometrics
Start - Coached Tech Ankle Flips 2x10 reps Start - Coached Tech Ankle Flips 2x10 reps
Start & Go's 4x20yds Squat Jumps 2x10 reps Start & Go's 4x20yds Squat Jumps 2x10 reps
Push-Up Start 4x20yds Tuck Jumps 2x10 reps Push-Up Start 4x20yds Tuck Jumps 2x10 reps
* Front-Stomach/Back-Stomach * Front-Stomach/Back-Push Up
* Front-Push Up/Back-Push Up Broad Jumps 2x20yds. * Front-Push Up/Back-Stomach Front Cone Hops 2x30sec.
Lateral Hops 2x20yds. Lateral Cone Hops 2x30sec.
Group 2: Overspeed (4:00 minutes) Group 2: Overspeed (4:00 minutes)
Bungee 4-6x30yds Downhill Runs 4-6x20yds
Group 3: Overload (4:00 minutes) Group 3: Overload (4:00 minutes)
Sled Pulls 4-6x20yds Parachutes 4x20yds
* Front-Seated/Back-Seated * Front-Stomach/Back-Seated
* Front-Seated/Back-Stomach Broad Jumps 2x20yds. * Front-Seated/Back-Push Up Speed Ladder SL Hops 4-6 Drills
Group 2: Overspeed (4:00 minutes) Alternate Bounds 2x20yds Group 2: Overspeed (4:00 minutes)
Loac Releases 4-6x20yds Speed Ladder 4-6 Drills
Uphill Runs 4-6x20yds Towing Harness 4x20yds
* Front-Push Up/Back-Seated * Front-Stomach (Up) /Back-Back
* Front-Back/Back-Back Broad Jumps 2x20yds. * Front-Back/Back-Stomach Front Cone Hops 2x30sec.
Week 4 Team Flex Team Flex Team Flex
Dynamic Warm-Up Team Flex Dynamic Warm-Up Dynamic Warm-Up
Dynamic Warm-Up
Group 1: Starts/Acceleration (4:00 minutes) Group 1: Starts/Acceleration (4:00 minutes) Team Plyometrics
Start - Coached Tech Team Plyometrics Start - Coached Tech Ankle Flips 2x10 reps
Start & Go's 4x20yds Ankle Flips 2x10 reps Start & Go's 4x20yds Squat Jumps 2x10 reps
Push-Up Start 4x20yds Squat Jumps 2x10 reps Lean Falls - Step Coached Tech Tuck Jumps 2x10 reps
* Front-Push Up/Back-Back Tuck Jumps 2x10 reps
* Front-Back/Back-Push Up Speed Ladder SL Hops 4-6 Drills
Broad Jumps 2x20yds.
Loac Releases 4-6x20yds Alternate Bounds 2x20yds Speed Ladder 4-6 Drills
Push-Up Start 4x20yds Tuck Jumps 2x10 reps Lean Falls - 4x20yds Tuck Jumps 2x10 reps
* Front-Back/Back-Seated
* Front-Seated/Back-Back Broad Jumps 2x20yds. Front Cone Hops 2x30sec.
Team Flex
Week 6 Team Flex Team Flex Team Flex Dynamic Warm-Up
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up
Team Plyometrics
Group 1: Starts/Acceleration (4:00 minutes) Team Plyometrics Group 1: Starts/Acceleration (4:00 minutes) Ankle Flips 2x10 reps
Start - Coached Tech Ankle Flips 2x10 reps Start - Coached Tech Squat Jumps 2x10 reps
Start & Go's 4x20yds Squat Jumps 2x10 reps Start & Go's 4x20yds Tuck Jumps 2x10 reps
Push-Up Start 4x20yds Tuck Jumps 2x10 reps Lean Falls - 4x20yds
* Front-Stomach/Back-Chase Speed Ladder SL Hops 4-6 Drills
* Front-Push Up/Back-Chase Broad Jumps 2x20yds.
Push-Up Start 4x20yds Tuck Jumps 2x10 reps Partner Lean Falls - 4x20yds Tuck Jumps 2x10 reps
* Front-Seated/Back-Chase
* Front-Back/Back-Chase Broad Jumps 2x20yds. Front Cone Hops 2x30sec.
Team Flex
Week 8 Team Flex Team Flex Team Flex Dynamic Warm-Up
Dynamic Warm-Up Dynamic Warm-Up Dynamic Warm-Up
Team Plyometrics
Group 1: Starts/Acceleration (4:00 minutes) Team Plyometrics Group 1: Starts/Acceleration (4:00 minutes) Ankle Flips 2x10 reps
Start - Coached Tech Ankle Flips 2x10 reps Start - Coached Tech Squat Jumps 2x10 reps
Start & Go's 4x20yds Squat Jumps 2x10 reps Start & Go's 4x20yds Tuck Jumps 2x10 reps
Push-Up Start 4x20yds Tuck Jumps 2x10 reps Partner Lean Falls - 4x20yds
* Front-Chase/Back-Chase Speed Ladder SL Hops 4-6 Drills
* Front-Chase/Back-Chase Broad Jumps 2x20yds.


Monday = Anaerobic Endurnace designed to give you the stamina to perform at the
highest level for the entire game.

Tuesday = Lateral Speed & Agility designed to develop movement skills in various
directions.

Thursday = Position Specificity designed to work on the specific skills needed to play
your position.

Friday = Anaerobic Power designed to give you the speed and explosion to make the
big play.

Monday

I. Stretch See Flexibility Section for Descriptions
1. Right and Left Quad
2. Right Calf
3. Right Hamstring
4. Right Hip
5. Left Calf
6. Left Hamstring
7. Left Hip
8. Right IT Stretch
9. Left IT Stretch
10. Groin
11. Low Back

II. Dynamic Warm-Up See Speed Development Section for Descriptions
x A Walks 1x20yards
x A Skips 1x20yards
x B Walks 1x20yards
x B Skips 1x20yards
x Glute Medius Lunge 1x20yards
x Walking Hip 1x20yards
x Elongated Backpedal 1x20yards
x Quick Carioca 1x20yards
x Power Carioca Right/Left
1x20yards

III. Anaerobic Endurance
Drills:
1. 300s See Diagram
2. 200s - See Diagram
3. 300 Yard Shuttle - See Diagram
4. Gassers - See Diagram

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

G
1
0
2
0
3
0
4
0
5
0
4
0
3
0
2
0
1
0
G
Execution:
Place a cone at the start of one straight away and the end of the other straight away. On the "GO"
command sprint the 300 yards by sprinting the straight away, a curve, and the other straight away. Rest
the time it takes to walk the curve, and for two other groups to go. Repeat for the prescribed number
of reps.
Rest:
1:3 work/rest
Times:
OL/DL TE/DE/LB/FB/SP/QB WR/DB/TB
:58sec. :55sec. :53sec.
300'S
3
0
0
'
S

S
T
A
R
T
3
0
0
'
S

F
I
N
I
S
H
G
1
0
2
0
3
0
4
0
5
0
4
0
3
0
2
0
1
0
G
Execution:
Place a cone at the start of one straight away and the end of the other straight away. On the "GO"
command sprint the 200 yards by sprinting the curve and the straight away. Rest the time it takes to
to walk across the field to the start line, and for two other groups to go. Repeat for the prescribed
number of reps
Rest:
1:3 work/rest
Times:
:36sec. :33sec. :31sec.
200'S
2
0
0
'
S

F
I
N
I
S
H
2
0
0
'
S

S
T
A
R
T
G
0
G
300 YARD SHUTTLE
1
0
2
0
3
0
4
0
5
0
4
0
3
0
2
0
1
Execution:
The athlete sprints 60 yards five times. Their time is recorded by the coach, and the athlete rests the time
it takes for the next athlete to run his shuttle a 1:1 work to rest ratio. The athlete then performs his second
rep of 60 yards x 5 reps. The time is recorded and added to the first repetition and divided by 2 to get the
average. The average of the two repetitions must be within the shuttle qualifying time.
Times:
OL DL DE/TE SP/QB LB/FB WR/DB/TB
:55 sec. :53 sec. :50 sec :49 sec. :48 sec :46 sec
G
1
0
2
0
3
0
4
0
5
0
4
0
3
0
2
0
1
0
G
Execution:
Place a one cone on each sideline. On the "GO" command sprint the specified distance. Rest the time it
takes for the two other groups to go. Repeat for the prescribed number of reps.
Rest:
1:3 work/rest
Times:
Full Gasser :45sec :43sec :41sec.
Half Gasser :20sec :18sec :16sec.
Crossfield :10sec :9sec :8sec.
GASSERS
FULL GASSER
HALF GASSER
CROSSFIELD


Tuesday

2. Right Calf
3. Right Hamstirng
4. Right Hip
5. Left Calf
6. Left Hamstring
7. Left Hip
8. Right IT Stretch
9. Left IT Stretch
10. Groin
11. Low Back

x A Walks 1x20yards
x A Skips 1x20yards
x B Walks 1x20yards
x B Skips 1x20yards
1x20yards

III. Lateral Speed and Agility
Drills:
1. 5 Cone Drills See Diagram
a. Pick 3 Drills and perform both on the right and left side.
2. 3 Cone Wheel Drill - See Cone Drill Diagram
a. Two from Left and Two from Right
3. Pro Agility 5-10-5 See Cone Drill Diagram
a. Two from Left and Two from Right
4. 40 Yard Sprint Ladder or 4 x 40 Yard Wave Drill
x Wave Drill Players are divided into their three position groups. Players start on
the goal line and are behind the coach. On the out command they sprint out
five yards and face the coach. The respond to verbal cues from the coach to sprint
forward, backward, shuffle right and left, 45 degree run right and left, jump, and
perform and up down. On the second out command the athletes turn and sprint
forty yards, and the next group jumps out.

IV. Cooldown
x Groin Right/Left

SPEED AGILITY CONE DRILLS
5-Cone Pattern Figure 8 (28 Yds.) Perimeter (40 Yds.) Butterflies (56Yds.)
"M" Pattern (44 Yds.) Tri Shuffle (34 Yds.) Hourglass (48 Yds.) 360's (40 Yds.)
"L" Pattern (40 Yds.) Criss-Cross (48 Yds.) Boomerang (54 Yds.) Attack & Retreat (70 Yds.)
Iron Cross (40 Yds.) 3 Cone Wheel 5-10-5
10yds.
10yds.
5yds
5yds 5yds
G
0
G
40 YARD SPRINT LADDER
1
0
2
0
3
0
4
0
5
0
4
0
3
0
2
0
1
Execution:
Place a cone at the beginning and end of the specified distance. On the "GO" command sprint the specified
distance. Rest the time it takes for the two other groups to go. Down and back equals one rep. Repeat
for the prescribed number of reps. One full sprint ladder equals 2x10,20,30,40 yards.
Rest:
1:3 work/rest
Qualifying Times:
10,20,&30's Coaches Discretion
40'S :7sec. :6sec. :5sec.


Thursday

2. Right Calf
3. Right Hamstirng
4. Right Hip
5. Left Calf
6. Left Hamstring
7. Left Hip
8. Right IT Stretch
9. Left IT Stretch
10. Groin
11. Low Back

x A Walks 1x20yards
x A Skips 1x20yards
x B Walks 1x20yards
x B Skips 1x20yards
1x20yards

III. Position Specific Drills
1. Speed Development See Speed Development Section
a. Stance and Start 2 minutes
b. Overload 2 minutes
c. Overspeed 2 minutes
2. Position Drills (20 minutes) See position coach for drills.
a. Offensive Line/Tight Ends
b. Defensive Line/Defensive Ends
c. Defensive Backs
d. Wide Receivers
e. Quarterbacks
f. Running Backs
g. Specialist
h. Linebackers

IV. Cooldown
x Groin Right/Left



Friday

2. Right Calf
3. Right Hamstirng
4. Right Hip
5. Left Calf
6. Left Hamstring
7. Left Hip
8. Right IT Stretch
9. Left IT Stretch
10. Groin
11. Low Back

x A Walks 1x20yards
x A Skips 1x20yards
x B Walks 1x20yards
x B Skips 1x20yards
1x20yards

III. Anaerobic Power Drills
1. 40s See Diagram
4. 100 Yard Sprint Ladder - See Diagram

IV. Cooldown
x Groin Right/Left

G
0
G
40,60,& 100 YARD SPRINTS
1
0
2
0
3
0
4
0
5
0
4
0
3
0
2
0
1
Execution:
distance. Rest the time it takes for the two other groups to go. Repeat for the prescribed number of reps.
Rest:
1:3 work/rest
Qualifying Times:
60'S :10sec. :9sec. :8sec.
100'S :18sec. :16sec. :14sec.
120'S :20sec. :18sec. :16sec.
40's
60's 120's
100's
G
0
G
100 YARD SPRINT LADDER
1
0
2
0
3
0
4
0
5
0
4
0
3
0
2
0
1
Execution:
distance. Rest the time it takes for the two other groups to go. Down and back equals one rep. Repeat
for the prescribed number of reps. One full sprint ladder equals 2x10,20,40,60,80, and 100 yards.
Rest:
1:3 work/rest
Qualifying Times:
10's & 20's Coaches Discretion
60'S :10sec. :9sec. :8sec.
80's :16sec. :14sec. :12sec.
100'S :18sec. :16sec. :14sec.

Nutrition

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

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

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

Protein is primarily used to rebuild and repair muscle tissue. It is broken down
into amino acids for the muscles and other tissues to use. Protein is a poor source of
energy. It is only used as energy when not enough carbohydrate is in the diet. Good
sources of protein include lean meats, chicken, fish, and dairy products. General
guidelines for protein intake are 20% of diet or 1.5 to 1.8 grams per kg (multiply by 2.2
for lbs.). Athletes commonly accept that increasing protein intake will increase ones
muscle mass. It is not the intake of protein, but rather busting your butt in the weight
room that creates a more efficient uptake and utilization of the protein consumed. Taking
in excess protein will be both converted to carbohydrate and burned as fuel, converted to
fat, or excreted through urine.
The Micronutrients, vitamins and minerals are not energy sources. They are
catalysts that help regulate biochemical reactions within the body. Eating a well-
balanced daily diet will ensure that all recommended daily allowances will be met. The
use of a multi-vitamin serves more as a security blanket making sure you have met the
days need.

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

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

Other Nutritional Factors
Hydration is the most important nutritional component of all. Proper hydration
is responsible for many of the biochemical reactions that occur in the body. A decrease
in mandatory hydration levels will lead to a decrease in performance, and can lead to
other more serious medical conditions. Refer to the Hydration section of your manual for
proper hydration guidelines.
The use of Ergogenic Aids to enhance performance is widespread amongst the
athletic community. Athletes are always looking for a way to be better than their
opponent. The National Collegiate Athletic Association (NCAA) has banned several
performance enhancing substances. As a collegiate athlete you must make yourself
aware of those substances and their potential side effects. Refer to the Ergogenic Aids
section of your manual for a complete list of banned substances, potential side effects,
and guidelines for supplement use.
Fast food is a popular part of American cuisine. While in Europe you will often
find yourself substituting your cafeteria style meal for an Extra Value Meal of some sort.
The problem of fast food chains is that they just want the food to taste good for that
minute. That means deep-frying fries, adding mayonnaise to hamburgers/chicken, and
salt to just about everything. These are the types of things that appeal to our taste buds.
Unfortunately these are the same things that are loaded with saturated fats and
cholesterol. Fortunately the fast food chain community is starting to cater to those health
conscious individuals. To maintain a healthy body composition and over all good health
choose those food items that are low in fat and high in nutritional value. A fast food
calorie guide will be available at your request to make yourself aware of possible healthy
selections.
Knowing what the essential nutrients are, following suggested balanced diets,
having a good body composition, and following guidelines for the other nutritional
factors will help increase the chance of a longer career as a collegiate football player.

BULLS TRAINING MEAL PLAN
WEIGHT LESS THAN 200 POUNDS
BREAKFAST SERVING SIZES:
2 servings milk Milk Group = 1 cup
2 servings fruit
2 servings starch/bread/cereals Fruit Group = 3/4 c. juice or 1 piece
2 servings fat
Starch/Bread/Cereal Group:
MID-MORNING SNACK Cereals, Popcorn = 3/4 cup
2 servings starch/bread/cereals Pasta, Rice, Grain, or Potato = 1/2 cup
1 serving fruit Bread, Roll, Muffin = 1 each
Bagel or English Muffin = 1/2 each
LUNCH Crackers = 6 crackers
1 serving milk
2 servings vegetables Vegetable Group = 3/4 cup
2 servings fruit
3 servings starch/bread/cereals Non Meat Protein Group:
4 ounces of protein (meat) Peanuts = 20 small
Peanut Butter = 1 Tbsp
MID-AFTERNOON SNACK Beans = 1/2 cup
2 servings starch/bread/cereals Egg = 1 egg
1 serving fruit
Fat Group:
DINNER Margarine, Butter, Salad Dressing = 1 tsp
1 serving milk Cream Cheese & Sour Cream = 1 tsp
3 servings vegetables Fat Free Condiments = 2 tsp
2 servings fruit
3 servings starch/bread/cereals
4 ounces protein (meat)
1 serving fat
EVENING SNACK
1 serving milk
1 ounce serving protein
* Meal Plan Provides Approximately 2800 Calories
WEIGHT 200-250 POUNDS
1 serving milk Milk Group = 1 cup
3 servings fruit
2 servings protein
2 servings fat Starch/Bread/Cereal Group:
Cereals, Popcorn = 3/4 cup
MID-MORNING SNACK Pasta, Rice, Grain, or Potato = 1/2 cup
2 servings starch/bread/cereals Bread, Roll, Muffin = 1 each
1 serving fruit Bagel or English Muffin = 1/2 each
Crackers = 6 crackers
LUNCH
1 serving milk Vegetable Group = 3/4 cup
2 servings vegetables
3 servings fruit Non Meat Protein Group:
3 servings starch/bread/cereals Peanuts = 20 small
4 ounces of protein (meat) Peanut Butter = 1 Tbsp
2 servings fat Beans = 1/2 cup
Egg = 1 egg
MID-AFTERNOON SNACK
2 servings starch/bread/cereals Fat Group:
1 serving fruit Margarine, Butter, Salad Dressing = 1 tsp
Cream Cheese & Sour Cream = 1 tsp
DINNER Fat Free Condiments = 2 tsp
1 serving milk
3 servings fruit
1 serving fat
EVENING SNACK
2 servings milk
1 serving starch/bread/cereals
1 serving fat
WEIGHT 275-300 POUNDS
3 servings fruit
3 servings protein
LUNCH
Egg = 1 egg
MID-AFTERNOON SNACK
1 serving milk
2 servings fruit
3 serving fat
EVENING SNACK
2 servings milk
1 serving fat
WEIGHT OVER 300 POUNDS
3 servings fruit
3 servings protein
LUNCH
Egg = 1 egg
MID-AFTERNOON SNACK
1 serving milk
2 servings fruit
3 serving fat
EVENING SNACK
2 servings milk
1 serving fat
Ergogenic Aids

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

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

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

Guidelines for Supplement Use
Most of you have taken supplements at one point or another. Maybe your high
school even offered them to you. The objective of this memorandum is not to stop your
supplementation, but rather ensure you are following mandated guidelines. When using
dietary supplements you must follow a few guidelines. They are:
x Make sure none of the ingredients listed on the dietary supplement are banned
by the NCAA.
x Do research on the product as to its potential side effects.
x Follow the recommended dosage as listed by the dietary supplement
manufacturer.
x The adage more is better is false. Taking in more of a supplement does not
magnify its effect. What it essentially does is make your kidneys and liver
work harder and excrete the excess as very expensive urine.
x Increase your water intake. Most protein supplements cause excess build up
of urea which takes water from muscles to make urine. Refer to the hydration
section to follow proper hydration guidelines.
x Increase you fiber intake. Increased fiber intake regulates your system
lessening the time toxins spend in your body decreasing the risk of colon
cancer.
x Dont use a dietary supplement in place of food. The definition of the word
supplement is an addition to, a sequel, an extension. The definition is not in
place of.

Dietary supplements are not more effective than the food you eat. Most are
simply a derivative of food. Therefore before considering taking a supplement first
analyze your nutritional habits. The following is a self-test you should give yourself
before taking a dietary supplement:

Can You Pass The Test?
Before taking any supplement, ask yourself the following questions:

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

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

Total

If you cannot answer yes to each of the questions listed above, why take a
supplement? Dont expect supplements to replace the need for a daily balanced diet.
Refer to the corresponding nutrition plan based on your weight as a sample of a daily
balanced diet. Be responsible if you choose to use a supplement. That means choosing
supplements not on the NCAA prohibited substance list, being aware of potential side
effects, and following recommended guidelines only when it is in addition to a daily
balanced diet.
NCAA Banned-Drug Classes
2006-2007
The NCAA list of banned-drug classes is subject to change by
the NCAA Executive Committee. Contact NCAA education services
or www.ncaa.org/health-safety for the current list. The term related
compounds comprises substances that are included in the class by
their pharmacological action and/or chemical structure. No
substance belonging to the prohibited class may be used,
regardless of whether it is specifically listed as an example.
Many nutritional/dietary supplements contain NCAA banned
substances. In addition, the U.S. Food and Drug Administration
(FDA) does not strictly regulate the supplement industry; therefore
purity and safety of nutritional dietary supplements cannot be
guaranteed. Impure supplements may lead to a positive NCAA drug
test. The use of supplements is at the student-athletes own risk.
Student-athletes should contact their institutions team physician or
athletic trainer for further information.

Bylaw 31.2.3. Banned Drugs
The following is a list of banned-drug classes, with examples of
substances under each class:
(a) Stimulants:
amiphenazole methylenedioxymethamphetamine
amphetamine (MDMA, ecstasy)
bemigride methylphenidate
benzphetamine nikethamide
bromantan pemoline
caffeine
1
(guarana)

pentetrazol
chlorphentermine phendimetrazine
cocaine phenmetrazine
cropropamide phentermine
crothetamide phenylpropanolamine (ppa)
diethylpropion picrotoxine
dimethylamphetamine pipradol
doxapram prolintane
ephedrine (ephedra, strychnine
ma huang) synephrine (citrus aurantium,
ethamivan zhi shi, bitter orange)
ethylamphetamine and related compounds.
fencamfamine The following stimulants are not
meclofenoxate banned:
methamphetamine phenylephrine
pseudoephedrine

(b) Anabolic Agents:
anabolic steroids
androstenediol methyltestosterone
androstenedione nandrolone
boldenone norandrostenediol
clostebol norandrostenedione
dehydrochlormethyl- norethandrolone
testosterone oxandrolone
dehydroepiandro- oxymesterone
sterone (DHEA) oxymetholone
dihydrotestosterone stanozolol
(DHT) testosterone
2

dromostanolone tetrahydrogestrinone (THG)
epitrenbolone trenbolone
fluoxymesterone and related compounds
gestrinone
mesterolone

other anabolic agents
methandienone methenolone clenbuterol

(c) Substances Banned for Specific Sports:
Rifle:
alcohol pindolol
atenolol propranolol
metoprolol timolol
nadolol and related compounds

(d) Diuretics:
acetazolamide hydrochlorothiazide
bendroflumethiazide hydroflumethiazide
benzhiazide methyclothiazide
bumetanide metolazone
chlorothiazide polythiazide
chlorthalidone quinethazone
ethacrynic acid spironolactone (canrenone)
flumethiazide triamterene
furosemide trichlormethiazide
and related compounds

(e) Street Drugs:
heroin tetrahydrocannabinol
marijuana
3
(THC)
3

(f) Peptide Hormones and Analogues :
corticotrophin (ACTH)
human chorionic gonadotrophin (hCG)
luteinizing hormone (LH)
growth hormone(HGH, somatotrophin)
insulin like growth hormone (IGF-1)

All the respective releasing factors of the above-mentioned
substances also are banned:
erythropoietin (EPO) sermorelin
darbepoetin

(g) Definitions of positive depends on the following:
1
for caffeineif the concentration in urine exceeds 15
micrograms/ml.
2
for testosteroneif the administration of testosterone or use
of any other manipulation has the result of increasing the ratio
of the total concentration of testosterone to that of
epitestosterone in the urine to greater than 6:1, unless there is
evidence that this ratio is due to a physiological or
pathological condition.
3
for marijuana and THCif the concentration in the urine of
THC metabolite exceeds 15 nanograms/ml.

31.2.3.4.1 Drugs and Procedures
Subject to Restrictions.
The use of the following drugs and/or procedures is subject
to certain restrictions and may or may not be permissible,
depending on limitations expressed in these guidelines
and/or quantities of these substances used:
(Revised: 8/15/89)

(a) Blood Doping. The practice of blood doping (the
intravenous injection of whole blood, packed red
blood cells or blood substitutes) is prohibited, and any evidence
confirming use will be cause for action consistent with that taken for a
positive drug test. (Revised: 8/15/89, 5/4/92)

(b) Local Anesthetics. The Executive Committee will permit the
limited use of local anesthetics under the following conditions:
(1) That procaine, xylocaine, carbocaine or any other local anesthetic
may be used, but not cocaine; (Revised: 12/9/91, 5/6/93)
(2) That only local or topical injections can be used (i.e., intravenous
injections are not permitted); and
(3) That use is medically justified only when permitting the athlete to
continue the competition without potential risk to his or her health.

(c) Manipulation of Urine Samples. The Executive Committee bans
the use of substances and methods that alter the integrity and/or
validity of urine samples provided during NCAA drug testing.
Examples of banned methods are catheterization, urine substitution
and/or tampering or modification of renal excretion by the use of
diuretics, probenecid, bromantan or related compounds, and
epitestosterone administration. (Revised: 8/15/89, 6/17/92, 7/22/97)

(d) Beta 2 Agonists. The use of beta 2 agonists is permitted
by inhalation only. (Adopted: 8/13/93)

(e) Additional Analysis. Drug screening for select nonbanned
substances may be conducted for nonpunitive purposes. (Revised:
8/15/89)

Hydration

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

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

Guidelines
Thirst and dehydration do not correspond to one another. Being thirsty is often
the response of already being dehydrated. Recommended daily intake of water without
exercise is to take in a minimum of eight 8-ounce glasses of water a day. For athletes this
is not enough water to stay hydrated and perform at peak performance. There are two
common approaches to monitoring hydration levels: Weight and Urine. First, most
athletes lose between one and three pounds of fluid from sweat per hour. To properly
monitor weight loss you should weigh yourself before and after practice/workouts. For
every pound of weight you lost it should be replaced by two cups of water or sports drink
(ex. Gatorade). This doesnt mean the consumption is post practice/workout. You must
start the process before, during, and after the practice/ workout. Continue to drink water
or a sports drink regularly until the weight has been gained.

Another way to monitor hydration levels is the color or quantity of urine. Proper
hydration is usually associated with clear urine with reasonable amount of volume.
Although monitoring urine can be an accurate method of monitoring hydration in a
laboratory it is less efficient for our purposes and should be used a secondary means.
There are several factors that can cause a lack of clarity or volume that are unassociated
with hydration. An example would be the use of dietary supplements; they tend to
produce dark urine.

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

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4/9/07

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