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2014 BAKER UNIVERSITY FOOTBALL

SUMMER STRENGTH & CONDITIONING
TRAINING MANUAL

1. Every player, coach, or staff member will become a better person for having been part of this program. More
important than winning or everything we are doing.
2. We must do something each day to make ourselves a better person and player. No one stays the same!
3. Be Champions on and off the field. Each action lives first in thought. Sit long over thoughts.
4. NO EXCUSES! NO REGRETS! When you can get rid of the excuses, you can live your life without regrets!
We will not be in a situation where we say, We are going to go back and work harder on this now. We dont
second guess ourselves. What are we going to do to make it better next week?
5. I will PERSIST! What that means, under any circumstance I might encounter, under the toughest of
conditions, even when it seems to most I am beaten, you will grow tired because I will Persist. I will not go
away. I will still be standing. This statement applies to football as well as life. If you say those words and
mean them, you are not going to whip me. I dont care what you do, how often you do it, how well you do it,
Im still going to be there. If you knock me down a thousand times, I am going to stand back up. I will
succeed!

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2014 BU FOOTBALL SCHEDULE

9/6

OTTAWA

AWAY

6:00pm

HOME

6:00pm

County Line Clash

9/13

STERLING
HAAC vs. KCAC Weekend

9/20

EVANGEL

AWAY

TBA

9/27

GRACELAND

HOME

2:00pm

Homecoming

10/4

PERU

AWAY

1:00pm

10/11

BENEDICTINE

HOME

1:00pm

10/18

AVILA

AWAY

TBA

10/25

MIDAMERICA

AWAY

2:00pm

11/1

CULVER-STOCTON

HOME

1:00pm

Black-out

11/8

CENTRAL METHODIST

AWAY

1:00pm

11/15

MISSOURI VALLEY

HOME

1:00pm

HOME
HOME
AWAY
HOME

6:00pm
6:00pm
6:00pm
6:00pm

Senior Day

JUNIOR VARSITY
9/8
10/6
10/20
11/10

BETHANY
OTTAWA
OTTAWA
CENTRAL METHODIST
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Calendar of Events for Baker University Football

I hope your summer has gone well to this point. This letter should help you answer any questions you might have
about upcoming events. Our first request is completion of our Baker Sports Participation Physical, Insurance
Questionnaire, and copy of Medical Insurance Card, Medical History, Acceptance of Risk/Liability Waiver,
and Personal Data Form. These items must be returned to our Sports Medicine Department at: Baker University
Att: Athletic Trainer PO Box 65, Baldwin City, KS 66006 or Fax: 785-594-8377 or Fax 785-594-3071 no later than
August 1st. Baker University will have a $20 Processing Fee charged to your account if all paperwork is not
turned in by deadline. You may not participate in any athletic practices, competitions, or receive financial aid
awards until all five forms and copy of insurance card have been received and posted to your student medical file.
Our school nurse will also be requesting a medical shot history form from you as well. This is not a part of our
required Sports Medicine packet for football.
May 5th-May 30th- Two week cycle of weights on your own.
June 2nd-August 1st - First Day of Summer Lifting M-W-F 6:30-8:00AM (On Campus) Week of June 30th Thru
July 6th OFF Non-Campus Lifters: Forms online at athletics football website under summer manual Password:
bufb12 (Use lowercase letters) any questions contact Coach Regalado at 785-594-8343
July 13th-7 on 7 every Sunday July 13th thru July 27th. Game time will be 6:00 P.M. No Incoming freshmen or
transfers allowed participation until after August 1st, unless its an organized team activity by the players (July
20th 7 on 7 will be organized by the players, so freshmen and transfers can participate).
August 1st- Deadline for Medical Forms: Available online at athletics website Link: Sports Medicine
processing fee after August 1st.

$20

August 15th- Players Council Report 3:30 P.M. for meeting in Coach Grossners Office: Nick Becker, Clarence
Clark, Sheldon Jacks, Andre Jolly, Mike Lisher, Nick Marra, Justin McCandless, Gunnar McKenna, Tucker
Pauley, Alex Stebbins, Myron Tipton, Cameren Torneden
1. Check in Dorms anytime between Noon-2:00 PM
2. Check Out Equipment at Liston Stadium 4:00-5:00 PM
3. Team Meeting Mabee 100 6:30 PM
August 16th
1. Mandatory Football Orthopedic Screening 8:00-10:00 AM Mabee 100
Seniors 8:00 juniors 8:15 sophomores 8:30 freshmen 9:00
2. Conditioning Test-Interval Sprints 10:30 AM Skill/Middle/Line
3. Position meetings-11:15-12:00
Lunch 12:00-1:00 PM
4. Position Meetings-2:00-3:00PM
5. Walk thru at Liston 3:30 PM (Helmets)
Dinner 5:40-6:45 PM
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6. Walk thru 7:30 PM (Shells)

August 17th- 1. Fun Run 6:45 AM

Lunch 11:45-1:00 PM
2. Position Meetings 1:00-2:00
3. Walk thru 2:30 PM (Full)
Dinner 5:00-6:00 PM
4. Position Meetings 6:15-?
August 18th1. Walk Thru 8:30 AM (Full)
Lunch 11:00-12:40
3. Returners Lift in Weight room 12:40-1:35
4. Position Meetings 2:00-3:00
5. Walk thru 3:30 PM (Shells)
Dinner 5:45-6:45 PM
4. Position Meetings 7:00 PM
August 19th1. Picture Day- Practice immediately afterward
8:00 AM (freshman) 8:15(sophomore) 8:30(junior) 8:40(senior) 8:55
9:45AM Practice-Special Teams (Helmets)

11:00-12:40 Lunch
2. New Guys Lift in Weight Room 12:40-1:35
3. Position Meetings 2:00-3:00
4. Walk Thru 3:30 PM (Full)
Dinner 5:45-6:45 PM
5. Position Meetings 7:00 PM
August 20th- Walk Thru 8:30 AM (Full)
11:00-12:40 Lunch
1. Returners lift in weight room 12:40-1:35
2. Position Meeting 2:00-2:45
3. Mandatory Residence Life Meetings 3:00-4:00
4. 4:30 Warm up Special Teams (Shells)
Dinner 6:00-7:00 pm

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Staff and team photo

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August 21st- Walk Thru 8:30 AM (Full)

11:00-12:40 Lunch
1. 1:00-2:00 PM Mandatory What it takes to be a Wildcat.
2. 2:00-3:00 PM SN
3. 2:00-3:00 PM All returnees in position meetings
4. Walk Thru 3:30 PM (Shells)
Dinner 5:45-6:45 PM
5. Position Meeting 7:00 PM
August 22nd- Warm Up 8:30 AM (Helmets)
Lunch 11:00-12:40
1. 1:00-2:00 Position Meeting
2. 2:30-3:30 Mandatory Student Athlete Orientation
August 23rd- Varsity Scrimmage 10:00 AM
August 24th- 11:30 AM Treatments
1:00 PM Lift
2:05 Position Meetings
4:15 Jog
th
August 25 - First day of classes
1. Coaches Game Plan
NO PRACTICE
September 6th- GAMEDAY- County Line Clash Ottawa University 6:00 PM AWAY

Play to Win,
Mike Grossner
Head Football Coach

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At BAKER UNIVERSITY our athletes invest their time in the weight room. They dont spend their time doing nonproductive exercises. Everything we do is related to football. Therefore, our workouts are intense and relatively brief.
Were not a weight lifting team, nor are we marathon runners. Too much emphasis in one area will leave us lacking
in another. There are several critical areas that we believe make up our overall level of fitness and ability to be a
complete football player.
1.
2.
3.
4.
5.
6.

Muscular Fitness (Weights)

Cardiovascular Fitness (Agilities/Intervals)
Flexibility (Stretching Routine)
Nutrition (Education)
Skill Development (Position Specific)
Rest and Recovery (Work Hard but Smart)

Each area must be addressed individually for our athletes to Reach their Full Potential.
The key to training properly is INTENSITY. Intensity is the foundation for strength and conditioning gains. Not
magical formulas, super hero routines, miracle supplements and 1000 pound clubs.
Intensity includes:

Perfect reps performed with maximum effort

Complete concentration throughout a workout session
Continuous effort even when the body is in severe oxygen debt
Hard work. Success through hard work. Is there any better feeling?
STRENGTH TRAINING PRINCIPLES

The five checkpoints below are an outline of the philosophy of High Intensity Training. Maximum gains will not be
obtained if these 5 checkpoints are not observed.
1.
2.
3.
a)

Complete each exercise through the full range of motion

Use your muscles to lift the weight. Eliminate all arching, bouncing, throwing and jerking movements
Emphasize the lowering of the weight:
Lower the weight in a controlled manner thereby allowing the muscle to lower the weight. Do not drop the
weight
b) The muscles used to lift the weight are the same muscles used to lower the weight. Use 4 seconds as a
guideline to lift and lower the weight
c) You can lower approximately 40% more weight than you can lift
4. The point of muscular fatigue has been reached when the athlete can no longer properly lift another perfect
rep. Each set must be performed with an all-out effort to achieve muscular fatigue.
5. Every athlete should work with a spotter in order to guarantee proper execution. Responsibilities of the spotter
include:
Preventing injury by helping to eliminate all arching, bouncing, jerking and dropping of the weights
Make sure only perfect reps are counted
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Verbally encourage the lifter to exert an all-out effort while utilizing the techniques mentioned above
Make sure the workout is as hard and as intense as possible
Remember athletes looking for the answer to their strength problems need only look at the way they actually train.
Do you work with intensity? Do you train consistently? Do you train that way during the season? Can you perform a
perfect rep? Do you take nutrition, rest and recovery into account? These questions should be answered before an
athlete questions programs, reps and schemes. Muscles dont have eyeballs that allow them to see a specific
program and decide if they want to react to it.
The immediate purpose of strength training exercise is to fatigue your muscles
Repetition Replication- Properly performing reps is the most challenging fundamental of strength training. 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 its important that it is performed in the exact same manner as the first. Your
goal is to replicate perfect reps. If I were to video record a set of reps I shouldnt be able to notice a difference
between the reps when the tape is played back.
To improve your strength as well as your muscle mass you must place your muscles in a critical situation. Remember
your brain will only recruit the minimum amount of muscle fibers necessary to do the job. This is why you must do as
many perfect reps as possible. As many as possible is a confusing point for many young athletes. Some believe that
ten reps are all they can do. Lets set the standard right now! When you think you have done as many perfect reps as
you can, imagine that your life depends on you getting another perfect rep. I want you to believe that if you do not get
one more youre done for. If at that point you cant do another perfect rep, try to get half a rep, try to get a quarter of
a rep, try to move the weight one inch. When you cant move the weight a fraction of an inch more, you have finished
the proper set. You have successfully completed the exercise and you should feel proud of your effort.
This is our philosophy and the way we train at BAKER UNIVERSITY.

YOU GET TO A POINT WHERE YOU HAVE TO KEEP PUSHING

YOURSELF. YOU STOP, THROW UP, AND PUSH YOURSELF AGAIN.
THERES NO ONE ELSE AROUND TO FEEL SORRY FOR YOU.
WALTER PAYTON

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Champion Circuit
Description
The Champion Circuit is a high tempo circuit that encompasses all of our Olympic style lifts. It is the most
FOOTBALL SPECIFIC workout that we can do because the rest intervals that you get in between each set are very
similar to those of a game situation. This circuit will increase our physical and mental toughness while constantly
forcing you to adapt to different movements that put your body in an awkward position. This workout is all about
TECHNIQUE, SPEED, and eventually power. Power is defined as the product of force on an object and the
objects velocity in the direction in which the force is exerted. In other words this workout is focused on increasing
your ability to move the bar at a high rate of SPEED with progressively heavier loads. By performing this circuit you
will be forcing your body to develop muscle recruitment patterns that maximize your ability to apply force at a high
rate of speed. The culminations of all these factors make the Champion Circuit an ideal way to train for football. The
benefits will translate directly to the field of play by making your looser in your hips, more powerful, and more
explosive. BUY IN to the method and lets be CHAMPIONS.
Why it Works
Benefits of Lifting Weights While Standing- The Weightlifting Encyclopedia- Arthur Drechsler
The Champion Circuit is performed as an on ground training method. By standing up while training you
force your synergist, grip, stabilizer, and prime mover muscles all to work together to move the greatest
resistance. This makes each muscle involved contribute in a unique way to force an adaptive response to the
exercise being performed.

Performing lifts such as power clean, snatch, and squat clean and press teaches an athlete how to explode.
This means that not only are you creating muscle memory that will directly translate to the field.

The Champion Circuit forces you to learn how to receive force from another moving body (the bar)
effectively and becomes conditioned to accept such forces which will help to prevent injuries.

The movements that will be performed in the Champion Circuit are very similar to those used on the football
field. For example a Squat Clean and Press is very similar to a defensive line man getting off the ball and
punching the offensive lineman in order to control his gap.

The fast paced Olympic style lifts used in the Champion Circuit cause hypertrophy in Type II muscle fibers
(fast twitch muscle fibers) which give the athlete higher explosion capabilities.

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CONDITIONING
1. Speed can be taught
2. The mechanics of speed development applied properly over time will improve speed
3. Speed development is not form running
Speed has been defined as: Stride Length x Stride Frequency. To improve speed you must take the components of
running and improve the time/distance of that movement or increase the power generated by that movement.
Dynamic Warm-ups are one of the most important aspects of the WILDCAT strength and conditioning program.
They should be done on a daily basis. This is an opportunity for you to improve the speed/power of your feet as well
as the length of your stride. In order to improve you must focus on the drills; do them correctly and with
INTENSITY.
DYNAMIC WARMUP

High Knee Walk

High Knee Skips
Walking Quad
High Knee Run
Butt Kicks
Walking Toe Touches
Slide and Glide
Backpedal
Carioca
Slide and Stretch
Side Pivot Hip Flexors
Lunge Walk
Walking Lunges
Walking Frankensteins Kicks
Lateral Lunge Walk
Quick Feet Prime Time
Prime Time Stride
Up Tall and Fall (Partner)
10 Yard Starts

I THINK GOOD PHYSICAL CONDITIONING IS ESSENTIAL TO

ANY OCCUPATION. A MAN WHO IS PHYSICALLY FIT
PERFORMS BETTER AT ANY JOB. FATIGUE MAKES COWARDS
OF US ALL.
VINCE LOMBARDI
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AGILITY STATIONS
Agility can be defined as the ability to change direction without losing speed. Agility stations are the most football
specific part of the WILDCAT conditioning program. Agility stations improve your ability to move and change
direction in a fast and efficient way. The greater variety of drills that you do the greater variety of muscles you will
work. If you accomplish 3 things in your drills make it a point to;
1. Always finish the drill
2. Always be in a great football position throughout the drill
3. Run the drill clean with no mistakes

BAGS
Bag drills are a useful device when working on foot speed and quickness. The bags used are 1x1x3 and
are placed between 18 and 24 inches apart. Each line should have a total of 6 bags with a starting cone set 5 yards
before the first bag and a finish cone set 5 yards away from the last bag. Some examples of drills used are:

1.
2.
3.
4.
5.
6.
7.

One foot high knees (run)

Two feet high knees (chop)
Lateral shuffle
Lateral Shuffle over and back
Lateral Weave
Sprint/Backpedal
Lateral 180

DOTS
1.
2.
3.
4.
5.

Feet Together/ Feet Apart

Rt/Lt Foot in-out-across
Rt/Lt Foot Figure Eight
Two Feet Figure Eight
Feet Together/Feet Apart Rotate

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CONE ROUTES
1. 1 to 2 to 3 to 4 to 1 Straight ahead running

2. 1 to 2 to 3 to 4 to 1 Sprint, shuffle, back peddle, shuffle

3. 1 to 2 to 3 to 1 Straight ahead running

4. 1 to 2 to 4 to 3 to 1 Straight ahead running

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5. 1 to 2 to 1 to 3 to 1 to 4 to 1 Straight ahead running

FOUR CORNER REACTION

1. Partner directs player to cones

PRO AGILITY RUN

Place 2 cones 10 yards apart with a midline directly in between them.
Starting on the midline, in a three point stance, sprint to the right
touching the line (cone 1) with your right hand. Immediately turn and
sprint toward the opposite line (cone 2) touching that line with your
left hand. Again, immediately turn and sprint through the finish line
(midline). Repeat in the opposite direction.

5 yds.

5 yds.

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SHUTTLE DRILL
Place 4 cones 5 yards apart with cone 1 being your starting point. In
progression, sprint to and from each of the cones without stopping.
Make sure to touch each line with your hand. After reaching the fourth
cone, finish with a sprint through cone 1.

L-DRILL
Place 3 cones, 5 yards apart in an L shape. Start at cone 1 with the
cone just to your right. Sprint to and from cone 2, touching the line.
Next, sprint to and circle cone 2. Keeping the cone on your right side
sprint toward the right side of cone 3. Circle around cone three heading
directly toward the right side of cone 2. Upon reaching cone two, pivot
to the left and sprint through the finish. Repeat on the opposite side.

Finish

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CONDITIONING SCHEDULE

Every Wednesday do 15 minutes of agility work after Champion Circuit

Monday June 2nd
Friday June 6th

5-110s
20- Interval Runs

Monday June 9th

Friday June 13th

10-110s
16-Interval Runs

Monday June 16th

Friday June 20th

8-Repeat Sprints
12-Interval Runs

Monday June 23rd

Friday June 27th

6-Repeat Sprints
10-Interval Runs

Monday July 7th

Friday July 11th

4-Repeat Sprints
20-Interval Runs

Monday July 14th

Friday July 18th

30-20 Yard Sprints

16-Interval Runs

Monday July 21st

Friday July 25th

4-Flying 60s/4-40s/4-20s
12-Interval Runs

Monday July 28th

Friday August 1st

4-Flying 60s/6-40s/6-20s
Test for those in Town

Monday August 4th

Friday August 8th

4-Flying 60s/8-40s/8-20s
10-Interval Runs

THE SUPERIOR MAN BLAMES HIMSELF. THE INFERIOR MAN

BLAMES OTHERS.
DON SHULA

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CONDITIONING TIMES
110s
Rest Interval: 60 Seconds between each
Times: OL/DL 20 Seconds
QB/RB/TE/LB 18 Seconds
WR/DB 16 Seconds
Interval Runs
Interval= To the sideline and back (Touch sideline with your foot)
Rest Interval: 30 Seconds between 1st 10
Times: Lineman 20 Seconds
LB/FB/TE/QB/K/P 18
TB/WR/DB 16
Rest Interval: 45 Seconds between 2nd 10
Lineman 21 Seconds
LB/FB/TE/QB/K/P 19
TB/WR/DB 17
Flying 60s/20s/40s
Rest Interval: 45 Second Rest Between Sets
Done in 20 Yard Intervals 100%,85%,100%
Place a cone every 20 yards
Full speed to the 1st cone. Decelerate to 85% between cone 1 and 2 focusing on running mechanics. Accelerate to
100% finishing thru cone 3 while maintaining proper mechanics
20s/40s
Rest Interval: 60 Seconds rest on the 40s
Rest Interval: 45 Seconds rest on the 20s
Repeat Sprints
Rest Interval: 15 Seconds after 20yd. 30 Seconds after 40yd. 45 Seconds after 60 yd.
Done in 20/40/60 Yard Increments
Jog Back Between Sprints
Times: Lineman
5-7-9
FB/TE/LB/QB/K/P 4-6-8
TB/WR/DB
3-5-7
30-20 Yard Sprints
Rest Interval: 20 Seconds Rest between Each
Times: Line 5 Seconds
FB/TE/LB/QB/K/P 4 Seconds
TB/WR/DB 3 Seconds
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INTERVAL TEST
Interval sprints consist of a set of sprints (20) across the width of a football field and back. (One time) A distance of
106 yards with a 30 second rest between the first 10 sets of sprints and 45 seconds rest between the next 10 sprints.
WR/TB/DB

Will be expected to run 1st 10 intervals with a maximum time of 16 seconds for each
sprint
They will be expected to run 2nd 10 intervals with a maximum of 17 seconds for each
sprint

LB/TE/FB/QB/K/P

Will be expected to run 1st 10 intervals with a maximum

time of 18 seconds for each sprint
They will be expected to run 2nd 10 intervals with a
maximum of 19 seconds for each sprint

OL/DL

Will be expected to run 1st 10 intervals with a maximum

time of 20 seconds for each sprint
They will be expected to run 2nd 10 intervals with a maximum
time of 21 seconds for each sprint

PAIN IS TEMPORARY
WILDCAT PRIDE IS FOREVER!

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REST AND RECOVERY

The next item 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 BAKER UNIVERSITY, 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 individuals genetic makeup and sound nutrition, rest and recovery 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. Everyones 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 lb athlete. When running the same pace, an athlete weighing 225 pounds is performing more work per
running interval then the 190 pound athlete. This is why you need to follow the prescribed amount of run to rest ratio
to ensure you are working within your groups ability. The amount of rest one needs to recover from a lifting session
will vary from athlete to athlete. One of the biggest factors in your recovery is the amount of sleep that you get. The
following are ways that you can improve your recovery:
1.
2.
3.

Get on a schedule. Make sure you are in bed early enough to get seven to ten hours of sleep per night
Take naps whenever you can fit them in during the day.
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 bodys ability to store sugar in the muscles is at its greatest. Consequently, you should eat or
drink carbohydrates within sixty minutes of training.

What we eat and how we rest today will affect us up to game week and
for the rest of the season
Take advantage of the amount of rest time you have.

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NUTRITION
Nutrition is the one component of a fitness program where most people are misinformed or misunderstood.
Everywhere you turn you hear or read about someone who has gained or lost 20lbs. in one week. This type of
information is misleading and dangerous. As athletes, you must know the fact about diet and dietary habits in order to
perform at your optimum level. You cannot run a high-performance racecar on kerosene.
Balanced Diet:
Everyone should eat a well balanced diet. A balanced diet should consist of eating approximately 60% complex
carbohydrates, 20-25% fat and 15-20% protein.
Complex Carbohydrates

Fats

-Grain Products
-Vegetables
-Pancakes
-Cereals
-Potatoes

-Red Meats
-Salmon
-Tuna

-Fruits
-Breads
-Pastas
-Rice
-Corn

Proteins
-Flaxseed Oils
-Walnuts

-Fish
-Chicken
-Meats
-Beans
-Turkey
-Skim Milk
-Yogurt

Do Not Skip Meals:

It is important to maintain food intake at a constant level throughout the day. Your weight regulation mechanism in
your 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 4 to 5 meals a day. However, keep your
portions small. This will increase your metabolism or elevate 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 lbs. man only needs 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. Remember, weight gain is a combination of increasing a balanced diet,
which increases total caloric intake.
Are Vitamin and Mineral Supplements Necessary:

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

How to Lower Fat Selection:

Buy lean cuts of meat

Trim excess fat
Dont fry food, instead bake, broil, poach, steam, etc.
Use fats sparingly, oil butter and 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 and their calories, carbohydrate, 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.
Hydration
Sufficient fluid intake is key to optimal performance and unfortunately, poor fluid intake is a very common problem
among college athletes. You must know your own body. You might be one of those players who is a heavy sweater
and have higher fluid requirements than some of your teammates.
Losing as little as 1-2% of body weight (2-4 pounds of sweat) can negatively impact your performance. Additionally,
losing 4-6% of your body weight can really impair performance and greater than 6% body weight loss is dangerous
and can lead to heat stroke.
Negative impact of body weight water loss can include:
1.
2.
3.
4.
5.
6.
7.
8.

Increased heart rate

Decreased muscular endurance
Increases core body temperature which makes the body work harder and increases fatigue
Muscle cramping from electrolyte loss (sodium and potassium)
Decreased balance
Reduced strength and power
Heat exhaustion
Heat Stroke

Key Points on Fluid Replacement:

Fluids should be cooled and flavored to enhance taste and increase voluntary fluid intake.
Fluids should contain carbohydrate to enhance performance (e.g. Gatorade).
Fluids should include sodium to promote rehydration (e.g. Gatorade).

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Foods that contain Sodium and Potassium:

Sodium-

Potassium-

Pizza
Chicken Noodle Soup
Pretzels

Bananas
Yogurt
Orange Juice
Potatoes

Your optimal Hydration Plan:

1. Aim to drink 16-32 oz as soon as you wake up in the morning.
2. Drink 16 oz (2 cups) of fluids 2 hours prior to training or game.
3. Drink 8 oz (1 cup) of fluids 10-20 minutes before training or game. (In very hot or very cold weather you
need 12-20 oz 10-20 minutes prior to training or game).
4. Drink 7-10 oz every 10-20 minutes during training or game.
5. After training or game drink 16-20 oz for every pound of weight lost. Ideally, complete your rehydration
within 2 hours following game/training.
Alcohol: Since alcohol is a diuretic and can lead to dehydration and fatigue you need to drink 16 oz of
water for every alcoholic beverage you consume. (Remember the legal drinking age is 21 years old)
You should never be thirsty:
If you are thirsty it means that youre already dehydrated. Do not use thirst as your indicator for fluid needs. Warning
signs for dehydration include:
Dark urine
Flushed skin
Fatigue
Light-headedness
Loss of appetite
Headache

Recovery Nutrition:

To enhance performance by optimizing energy for your muscles!

To maximize your energy for the next day.
Minimize fatigue associated with repeated days of playing football.

It is extremely important to replenish your muscles after training and games. Research has even shown it also makes
a big difference how soon you consume carbohydrate-rich foods and drinks after training and competition. Waiting
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even 2-4 hours impairs recovery. Ideally drink a recovery shake and Gatorade within 15-20 minutes after practice or a
game since this is when your body is most receptive.

Ideal Recovery Nutrition:

20 oz of Gatorade
Nutrition Shake
High carbohydrate dinner with moderate protein and is low in fat (e.g. pasta, grilled chicken and vegetables or
rice, fish and vegetables)

After Exercise Foods-

During Exercise Foods-

Before Exercise Foods-

Carrots
Corn Flakes
Rice
White bread
Bananas

Grapes
Raisins
Oranges
Gatorade

Apples
Lentils
Kidney Beans
Peanuts
Milk

Food Guidelines:
Often Choose

Sometimes Choose

Rarely Choose

-1% low fat or skim milk

-1% low fat yogurt

2% low fat milk

1% low fat yogurt

Whole milk
Regular yogurt

-Cheeses with 2 or
Fewer grams of fat/oz.

Cheeses with 3 to 5 fewer

grams of fat/oz.

Cheeses with more

than 5 grams of fat/oz.

-Frozen dairy desserts with

2 g of fat or less per cup

Frozen dairy desserts with 3 to 5

grams of fat per cup

Ice cream or frozen

desserts with 5g of fat
or more

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

-Beef: top round, eye of
round

Beef: tip or bottom round, sirloin,

pot roast, tenderloin, T-bone, flank

Beef: porterhouse,
liver, corn beef, hot
dogs, salami, bologna

-Pork tenderloin

Pork sirloin chop, center loin,

Canadian bacon, rib chop

Bacon, sausage
salami

-Chicken breast w/o skin

Chicken breast w/skin, other parts

of chicken, turkey breast

Chicken, fried

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-Egg whites

Egg substitutes

Whole eggs

-All dried beans, peas

Soybeans, tofu

Nuts, peanuts

- Canned fish packed in water

Canned fish in oil

** Meat, Poultry, fish, Dry Beans, Eggs, & Nuts Group: 2 to 3 Servings**
-All fresh fruit

Dried fruit, fruit juices

Avocados, olives

Frozen without sauce

Frozen in sauce,
can, or juices

** Fruit Group: 2 to 4 Servings**

-Fresh vegetables

** Vegetable Group: 3 to 5 Servings**

-Bread, bagels, pita, muffins
biscuits or rolls with 2 or
fewer g of fat

Egg breads, pancakes,

waffles, muffins, biscuits
or rolls w/2 or more g of fat

-Cold cereals with 2 or fewer

g of fat, cheerios, corn flakes
shredded wheat, hot cereals

Cold cereals high in sugar

-Corn tortillas

Flour tortillas

-Air popcorn unbuttered,

Pretzels, rice cakes
-Pasta

Croissants, muffins
biscuits w/more than
5 g of fat

Oil-popped & buttered

popcorn
Egg noodles

-Rice, barley
-Crackers with 1 g of fat
or less

Crackers >2g fat

Crackers >3 g fat (Ritz)

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

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 in 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 learn which
foods are high in fat in order to better justify meals.
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The following outlines the daily-recommended intake of fat based on caloric intake, as well as the fat analysis of
various fast food restaurants.
CALORIC INTAKE
6000
5000
4000
3000
2000

FAT INTAKE (CAL)

1200
1000
800
600
400

Good nutrition is essential for attaining maximal performance in athletics as food provides the building blocks from
which growth and development and strength gains come. Food provides the fuel for high performance levels that are
required in both practice and in competition. No matter how talented the athlete he is largely dependent upon the
nutrients available to his working tissues. Contracting muscles need a continuous supply of good nutrients to maintain
strength and stamina and without a well-balanced diet, maximal performances cannot be expected from the muscles.
Without proper nutrition, it is a waste of time to follow a strength and conditioning program, no matter how superior
the program may be.
Juggling calories should not mean missing meals: meal regularity aids nutrition, morale and discipline as well as the
efficient utilization of nutrients. For exhausting sports, some athletes may require five or six meals. Breakfast, the
most important should be a welcome meal, since the digestive and nutritional states of the body are at their lowest
upon awakening in the morning and need replenishing for the days activities. Lunch and dinner meals are generally
selected from the basic food groups and slight differences between these meals depend upon personal preferences.
Both meals are build around a serving of lean meat, poultry or fish, that may be preceded by an appetizer of fruit,
vegetable juice or soup and should be accompanied by a starchy food choice (rice, pasta, potatoes, noodles, bread,
etc.) and hearty portions of cooked and cold fruits and vegetables, milk (preferably low fat) and water are the choice
beverages.

How to gain weight

The key to gaining weight for a college athlete is combining an appropriate strength training program with a muscle
building nutrition plan. It takes approximately 2500 calories to build one pound of muscle so the overall goal is to
increase total calorie intake on a daily basis.
Tips for successful weight gain:
1. Never skip meals. Eat several times throughout the day.
2. Aim to eat an additional 300-400 calories per day or about 24-27 calories per pound in body
weight to gain about 1 pound per week.
3. Sometimes you will need to eat even when you arent hungry.
4. Always have a recovery drink after working out or competition.
5. Increase lean protein and whole grain intake (e.g. whole wheat bread, brown rice)
6. Eat a low-fat snack prior to bedtime.
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7. Consider drinking juice, high-calorie/low fat smoothies for some of your fluid needs instead of
water so you are getting additional calories.
8. Eat 5-7 meals/snacks every day in order to increase calorie intake.
Specific Nutritional Strategies to increase Calorie Intake:
1.
2.
3.
4.
5.
6.
7.
8.

Recovery shakes after workouts and competition.

Nutrition shake between meals
Add peanut butter to a protein shake with banana.
Eat 1-2 peanut butter and jelly sandwiches every day.
Quick, easy, snacks: trail mix, nuts.
Drink fruit juice (e.g. calcium fortified orange juice).
Increase portions sizes of lean proteins and whole grains.
Increase fruit intake to at least 3-4 per day.

How to lose weight and save the muscle:

The bottom line for losing weight is to burn more calories than you are taking in. As a college athlete you want to
lose body fat but maintain muscle mass so it is important to follow a diet which helps you reach those goals.
Do you know how many calories are in 1 pound of fat? The answer is 3,500 calories. So, try to cut out about 250-500
calories per day to aim for a 1-2 pound weight loss every 2 weeks.
How many calories do I need? Calorie needs vary based on current body weight, muscle mass, and energy
expenditure. However, for a general guideline to promote a gradual weight loss you can calculate about 13-17
calories per pound.
Example: 200 pounds x 15 calories/pound = 3000 calories per day
10 Keys to successful weight loss
1. Reduce fat intake.
2. DO NOT skip meals.
3. Avoid high calorie drinks like juice, soda, lemonade, and beer.
4. Start your day with a well balanced breakfast with high protein and low fat.
5. Eat smaller portions. STOP eating when satisfied.
6. Avoid the Clean Plate Syndrome. You should always leave some food on your plate.
7. Eat more slowly.
8. Make sure you eat a source of protein at every meal. (e.g. eggs, grilled chicken, turkey, tuna,).
9. Focus on the foods that you need instead of the foods that you think you shouldnt eat.
10. Eat every 3-4 hours so you do not become so starved that you overeat.

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A PRO
ALWAYS EARLY: Needs to study on his own, Game Plan, Opponents
Film, Practice Film or Notebook to prepare for the days work.
Mentally Alert: Adds to provided information by his own additional
observations.
Mentally Inquisitive: Inquires of other players or coaches on their
observations of situations.
Mentally challenging: Will not allow himself to error practicealways
reinforces reminders prior to snap
Physically Prepared: Never tires in practice or gamemotivates and
pushes himself in practice, sprints to finish every play.
Competes: Thrives on challenges the tougher the better, especially, one
on one physical contests!!

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Football Player: Plays hard to catch, run, block or tackle and thrives on
being physical to make every play.
A Leader by example, he epitomizes the way the game should be
played.

IF YOU MISS ONE DAY YOU KNOW IT

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IF YOU MISS TWO DAYS YOUR TEAMMATES KNOW IT

IF YOU MISS THREE DAYS YOUR OPPONENTS WILL KNOW IT

START FAST, FINISH STRONG

FINISH STRONG

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