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Coach Vince Lombardi
WE ARE FAST AND STRONG Mission Statement WORK TOGETHER WIN TOGETHER Effort creates winners in life. Effort builds quality young people. The combination of those two turn into winning seasons, league championships, play off births, and competing for the state titles. Most importantly they become winners in all realms. When you work together you accomplish more. GET BIGGER FASTER STRONGER COLOMA FOOTBALL SPEED AND STRENGTH 1. Goals a. Gain strength and speed b. Increase confidence c. Reduce risk of injury d. Healthy life style. e. Win 2. Nutrition a. Eat right 3. Supplements a. Eat right (against HS rules) 4. Daily Expectations a. Positive attitude b. Be coachable c. Great effort 5. Wear Coloma gear a. Shorts ,T’s, Tennis shoes 6. Stretch together 7. Proper lifting techniques a. Spotting 8. Partner up a. *Lift with similar strength* b. Rotate partners ( to prevent “being satisfied ) 9. Record workout 10. Speed drills and competition 11. “Strongest Link” 12. Clean weight room 13. Leave together 14. Phone list a. Teammates will call those who are late/absent HIGH SCHOOL SCHEDULE MWTH – 8:930 am + 6­7:30 pm Sign up for one or other.
Rewards “c” Sticker for every 3 work outs 25 Points/workout. Pts. earned = Choice of equipment, Jersey, locker Snickers bar Monday Attend 3 work outs, fill out weight card, and return on Monday = Snickers **Must fill out card for workout to count** COLOMA HIGH SCHOOL 2 WE ARE FAST AND STRONG SPORT NUTRITION Food provides energy to train and the building blocks to grow. You must be properly fueled to reach physical potential. Muscle gain Table Protein 1gm/lb Carb 2 gm/lb Fats .5 gm/lb H20 .7 oz/lb
**These measurements are grams to approximate lean body weight. = How much you weight minus extra fat**. BFS ­ BIGGER FASTER STRONGER Designed to benefit athletes of any sport which requires strength, quickness, and explosive power. LEGS ­CHEST – BACK –SPEED BFS uses "core" and "auxiliary" lifts. CORE LIFTS­ build strength + power in muscles that generate power in most athletic activities. These muscles are the thighs, buttocks, hips, and lower back. Examples: Squat, Dead lift, cleans, glute­ham raise, SLDL, leg press AUXILIARY LIFTS shoulders, bis, tris, abs, pecs, upper back, neck ­ utilized in different sports and are important in injury prevention. Examples: bench, incline press, shldr shrugs, military press HOW TO TRAIN PYRAMID UP( INCREASE WEIGHT EACH SET) MORE WEIGHT LESS REPS ( 10 reps and down ) THE 6 comet absolutes 1. ATHLETIC OR JUMP STANCE 2. BE TALL 3. SPREAD THE CHEST 4. TOES ALIGNED 5. KNESS ALIGNED 6. EYES ON TARGET SPEED IMPROVE 1. 2. 3. 4. 5. 6. Form Running Dot Drill Jump Rope Speed ladder Mini hurdles Plyo’s COLOMA HIGH SCHOOL 3 WE ARE FAST AND STRONG 11 RULES FOR MUSCLE GAIN RULE # 1­ Stay away from fats, excessive salt and simple sugars. fast foods, munchies and soft drinks. RULE # 2 ­ Eat a basic breakfast of complete carbohydrates and protein. protein builds muscle and carbohydrate supplies fuel for energy. RULE # 3 ­ feed yourself every 3 to 4 hours throughout the day – meals consisting again of protein and carbohydrate. RULE # 4 ­ To gain weight, eat more and eat more often. ­ lean muscle comes slowly. To lose weight, eat less, still as often, consuming the majority of your calories early in the day. RULE # 5 ­ Emphasize protein. RULE # 6 ­ Between meal snacking is okay if the snack is truly nutritious ­ no junk! fruits or vegetables, low fat muffins, protein energy bars, nonfat yogurt, whole wheat bagels, cottage cheese, etc. RULE # 7 ­ Simple carbohydrates (sugar and honey). Not good. RULE # 8 ­ Fuel up before a workout. Eat a small easily digested meal 30­60 mins before you train. With complex carbs in your system, you'll train harder, longer + with more enthusiasm. RULE # 9 ­ Eat a hearty protein meal with plenty of carbs within 60­90 minutes of completion of your workout. RULE #10 ­ The most important nutrient in your body is plain water. Flood yourself throughout the day, especially during the workout. RULE #11 ­ Sleep, rest and relaxation are of prime importance. during periods of sound sleep that our bodies recuperate and build muscle tissue. GOOD PROTIENS AND CARBS Protein fish, lean beef, lean ham, egg whites, whole eggs, chicken breast, turkey breast, pulses, beans, nuts, seeds, soy products and vegetarian protein foods such as quorn and seitan. Carbs Fruits & vegetables, Whole grains, pasta, rice and noodles (whole wheat, brown rice ) and Potatoes.
COLOMA HIGH SCHOOL 4 WE ARE FAST AND STRONG Weight Gain Self – Test I Have Trouble Gaining Weight Or Lose Weight Easily. How Can I Increase or Maintain My Bodyweight? Before you ask about “Supplements,” Be sure you are disciplined enough to do the basics. Maintaining bodyweight can be a problem for some people. The active athlete requires a significant number of calories. The key is to make sure you are eating enough calories to generate maximum gains in strength, and recover completely from exercise, practice, and games. Some players have a difficult time gaining and/or maintaining weight, especially during the season. Others complain of fatigue and a lack of energy. These may be signs of inadequate caloric intake, and/or low carbohydrate consumption. To teach your full potential physically you must develop a disciplined approach to eating and sleeping. How disciplined are you? DO YOU…. q q q q q q q q q q q q q q q q q q Eat breakfast seven days a week? Consume at least ¼ of your daily caloric requirements at breakfast? Eat at least three meals a day at approximately the same time? Consume a nutritious snack at mid­morning and mid afternoon? Eat three to five pieces of fruit a day? Eat at least one vegetable a day? Consume 60% of your calories from carbohydrates? Consume only 25% of your calories from fat? Eat from all five food groups? Consume 20 to 30 grams of fiber a day? Consume your necessary daily caloric intake before the day is over on game day? Consume 300 grams complex carbohydrates immediately after a game or practice to expedite the recovery process? Eat a post­game or post­practice meal high in carbohydrates (and calories if necessary)? Eat enough calories every day during the season or during heavy workout periods to maintain your bodyweight? Drink at least 8 (8 ounce) glasses of water/day? Go to bed about the same time each night? Wake up at approximately the same time each morning? Avoid the habit of sleeping in? If you cannot answer yes to all of the above you will make it more difficult to maintain or increase your bodyweight. Be a calorie counter: Formula to gain 1 pound/week is your bodyweight times 20 = your daily caloric needs. Example: 250 lbs. X 20 = 5,000 calories per day. And of those 5,000 calories per day, 60% should be carbohydrates, 25% should be fats, and 15% should be proteins. ***Complements to Dan Riley of the Washington Redskins.
COLOMA HIGH SCHOOL 5 WE ARE FAST AND STRONG Lifting Web sites Bigger Faster Stronger www.biggerfasterstronger.com Sports Coach http://www.brianmac.demon.co.uk/strength.htm Sports Coach / Football http://www.brianmac.demon.co.uk/football/index.htmCNN “Strength training is OK for kids, when done correctly. http://www.cnn.com/HEALTH/library/HQ/01010.html NFL fitness http://www.nflhs.com/fitness/features/BucsStrengthTraining_07172006_jjc.asp DeFranco’s Training http://www.defrancostraining.com/articles/archive/articles_muscle­equal.htm Power Lifting dot com http://www.powerlifting.com/training.cfm USA Power Lifting Michigan http://www.homestead.com/miusapl/ Pure Power http://www.purepowermag.com/about/about.html MHSFCA http://www.mhsfca.com
COLOMA HIGH SCHOOL 6