20 Week Developmental Program.pdf

7/25/2019 20 Week Developmental Program.pdf

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Ron McKeefery CSCS, SCCCDirector of Strength and Conditioning

Eastern Michigan University799 N. Hewitt Rd.

Ypsilanti, MI 48197

Dear Eagle:

Congratulations and welcome to the Eastern Michigan football family. I am very excitedabout you joining our program, and cant wait to work with you. We have been working

extremely hard preparing for our run at a CONFERENCE CHAMPIONSHIP. You willplay a huge part in reaching that goal. With that in mind, it is expected that you train every

bit as hard as your teammates here on campus during the next couple of months. I haveenclosed a 20 Week strength and conditioning program that must be strictly adhered to. It is

designed to prepare your body for the strength and metabolic demands of our strenuousSummer Strength and Conditioning program. Complete the program as prescribed until you

report to campus this summer.

If you have any questions please feel free to call me at 865-441-4611 or email me [email protected]. Take care and good luck with your training.

Professionally Yours,

Ron McKeefery MA, CSCS, SCCCDirector of Strength and Conditioning

Eastern Michigan University


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155 62 70 78 85 93 101 109 116 124 132 140 147 155 155

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175 70 79 88 96 105 114 123 131 140 149 158 166 175 175

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200 80 90 100 110 120 130 140 150 160 170 180 190 200 200

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215 86 97 108 118 129 140 151 161 172 183 194 204 215 215

220 88 99 110 121 132 143 154 165 176 187 198 209 220 220

225 90 101 113 124 135 146 158 169 180 191 203 214 225 225

230 92 104 115 127 138 150 161 173 184 196 207 219 230 230

235 94 106 118 129 141 153 165 176 188 200 212 223 235 235

240 96 108 120 132 144 156 168 180 192 204 216 228 240 240

245 98 110 123 135 147 159 172 184 196 208 221 233 245 245

250 100 113 125 138 150 163 175 188 200 213 225 238 250 250

255 102 115 128 140 153 166 179 191 204 217 230 242 255 255

260 104 117 130 143 156 169 182 195 208 221 234 247 260 260

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295 118 133 148 162 177 192 207 221 236 251 266 280 295 295300 120 135 150 165 180 195 210 225 240 255 270 285 300 300

305 122 137 153 168 183 198 214 229 244 259 275 290 305 305

310 124 140 155 171 186 202 217 233 248 264 279 295 310 310

315 126 142 158 173 189 205 221 236 252 268 284 299 315 315

320 128 144 160 176 192 208 224 240 256 272 288 304 320 320

325 130 146 163 179 195 211 228 244 260 276 293 309 325 325

330 132 149 165 182 198 215 231 248 264 281 297 314 330 330

335 134 151 168 184 201 218 235 251 268 285 302 318 335 335

340 136 153 170 187 204 221 238 255 272 289 306 323 340 340

345 138 155 173 190 207 224 242 259 276 293 311 328 345 345

350 140 158 175 193 210 228 245 263 280 298 315 333 350 350355 142 160 178 195 213 231 249 266 284 302 320 337 355 355

360 144 162 180 198 216 234 252 270 288 306 324 342 360 360

365 146 164 183 201 219 237 256 274 292 310 329 347 365 365

370 148 167 185 204 222 241 259 278 296 315 333 352 370 370

375 150 169 188 206 225 244 263 281 300 319 338 356 375 375

380 152 171 190 209 228 247 266 285 304 323 342 361 380 380

385 154 173 193 212 231 250 270 289 308 327 347 366 385 385

390 156 176 195 215 234 254 273 293 312 332 351 371 390 390

395 158 178 198 217 237 257 277 296 316 336 356 375 395 395

400 160 180 200 220 240 260 280 300 320 340 360 380 400 400


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405 162 182 203 223 243 263 284 304 324 344 365 385 405 405

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415 166 187 208 228 249 270 291 311 332 353 374 394 415 415

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455 182 205 228 250 273 296 319 341 364 387 410 432 455 455

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510 204 230 255 281 306 332 357 383 408 434 459 485 510 510

515 206 232 258 283 309 335 361 386 412 438 464 489 515 515

520 208 234 260 286 312 338 364 390 416 442 468 494 520 520

525 210 236 263 289 315 341 368 394 420 446 473 499 525 525

530 212 239 265 292 318 345 371 398 424 451 477 504 530 530

535 214 241 268 294 321 348 375 401 428 455 482 508 535 535

540 216 243 270 297 324 351 378 405 432 459 486 513 540 540

545 218 245 273 300 327 354 382 409 436 463 491 518 545 545

550 220 248 275 303 330 358 385 413 440 468 495 523 550 550555 222 250 278 305 333 361 389 416 444 472 500 527 555 555

560 224 252 280 308 336 364 392 420 448 476 504 532 560 560

565 226 254 283 311 339 367 396 424 452 480 509 537 565 565

570 228 257 285 314 342 371 399 428 456 485 513 542 570 570

575 230 259 288 316 345 374 403 431 460 489 518 546 575 575

580 232 261 290 319 348 377 406 435 464 493 522 551 580 580

585 234 263 293 322 351 380 410 439 468 497 527 556 585 585

590 236 266 295 325 354 384 413 443 472 502 531 561 590 590

595 238 268 298 327 357 387 417 446 476 506 536 565 595 595

600 240 270 300 330 360 390 420 450 480 510 540 570 600 600

605 242 272 303 333 363 393 424 454 484 514 545 575 605

605610 244 275 305 336 366 397 427 458 488 519 549 580 610 610

615 246 277 308 338 369 400 431 461 492 523 554 584 615 615

620 248 279 310 341 372 403 434 465 496 527 558 589 620 620

625 250 281 313 344 375 406 438 469 500 531 563 594 625 625

630 252 284 315 347 378 410 441 473 504 536 567 599 630 630

635 254 286 318 349 381 413 445 476 508 540 572 603 635 635

640 256 288 320 352 384 416 448 480 512 544 576 608 640 640

645 258 290 323 355 387 419 452 484 516 548 581 613 645 645

650 260 293 325 358 390 423 455 488 520 553 585 618 650 650

max 40% 45% 50% 55% 60% 65% 70% 75% 80% 85% 90% 95% 100% max


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EASTERN MICHIGAN FOOTBALL

STRENGTH AND CONDITIONING

CONDITIONING DESCRIPTIONS

A.Speed Technique:

A-Walks 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

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

Perform an A-Walk and add an extension of the upper leg before bringing it to theground.

B-Skips

Perform an A-Skip and add an extension of the upper leg before bringing it to the ground.

Extended Backpedal Backpedal while 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 runningmechanics.

Walking Hip Stretch

Walk and bring your ankle up towards your waist with one hand while cradling your kneewith the other. Extend your supporting foot to raise up on the toes as you complete each

rep. Alternate legs while walking.Glute Medius Lunge

Lunge walking in a straight line, touching your knee to the outside of the front ankle each

rep. Keep hands on your hips and alternate legs as you walk.

Quick Carioca Carioca as quickly as you can. Your hips should rotate rapidly and through a large range

of motion as you alternate legs over and behind each other. Strict attention is paid tokeeping your upper body square and rotating at the hips.

Power Carioca Right/Left

Carioca by driving your knee to your chest and then finishing your forward stride.

B. Lateral Speed & Agility:

4-Corner Cone Drills

Set-up 5 cones in a 10x10 yard dice pattern. Perform drills illustrated in the speed andagility section.

3 Cone Wheel

Set-up 3 cones in a 5x5 yard L-shape and perform the illustrated drills listed in the speedand agility section.


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5-10-5

Set-up 3 cones 5 yards apart from each other totaling 10 yards. Start straddling themiddle cone line. To begin perform a cross-over step while sprinting to the right sidecone. Plant the Right foot into the ground and sprint to the furthest cone. Plant with the

left foot on the line and finish through the middle cone.

C.Linear Speed:

Wave Drill

Set-up cones in a 40-yard box. Perform a series of up/downs, jumps, 45 degree shuffles,backpedals, and forward runs before sprinting through the finish line of cones.

Sprint Ladder

Set-up cones every 10 yards for a total of 40 yards. Perform a max effort sprint to eachset of cones, recover, and sprint the same distance back. For example; 10 yard, rest, 10

yard, rest, 20 yard, rest, 20 yard, etc.

D.Anaerobic Conditioning:

40s

Set-up cones 40 yards apart. Perform the required amount of 40 yard sprints within therequired time range (Group 1 =7 sec, Group 2 =6 sec, Group 3 =5 sec). Recover for theinstructed amount of time.

60s

Set-up cones 60 yards apart. Perform the required amount of 60 yard sprints within therequired time range (Group 1 =9 sec, Group 2 =8 sec, Group 3 =7 sec). Recover for the

instructed amount of time.100s

Set-up cones 100 yards apart. Perform the required amount of 100 yard sprints within therequired time range (Group 1 =18 sec, Group 2 =16 sec, Group 3 =14 sec). Recover forthe instructed amount of time.

100-Yard Sprint Ladder

Set-up cones at the start line, 10, 20, 40, 60, 80, and 100 yard lines. Perform single repsprints to each cone, recover, and return. The sprints up to 40 yards are on effort,

whereas the longer sprints are to be completed in a set time.

Gassers

All gassers are performed across the width of the field (50 yards).! Crossfieldsare completed by running from one side of the field to the other

(Group 1 =10 sec, Group 2 =9 sec, Group 3 =8 sec).

! Half Gassersare completed by running from one side of the field to the other 2

times (Group 1 =20 sec, Group 2 =18 sec, Group 3 =16 sec).

! Full Gassers are completed by running from one side of the field to the other 4times (Group 1 =45 sec, Group 2 =43 sec, Group 3 =41 sec).


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E.Plyometric Training:

Ankle Flips

Jump vertically using only your feet by plantar flexing (calf raise) both feet and jumping.Land with your feet flexed not flat-footed and allow your feet to roll to a flat footed

stance with your knees only slightly bent. Immediately jump vertically again. Use yourarms to increase your height, and keep little contact time with the floor.

Jump Tucks

Jump verticallypulling your knees up to your chest of every jump. Land with your feet

flexed not flat-footed and allow your feet to roll to a flat footed stance with your kneesonly slightly bent. Immediately jump vertically again. Use your arms to increase your

height, and keep little contact time with the floor.

Squat Jumps Squat to 90 degrees (parallel) and jump verticallyextending your legs fully. Land with

your feet flexed not flat-footed and allow your feet to roll to a flat footed stance whileimmediately squatting back down to 90 degrees. Repeat while keeping as little contact

time as possible. Pay strict attention to bend at the knees and not the waist keeping yourchest up throughout the entire exercise.

Broad Jumps

Squat to slightly above 90 degrees (power position) and explosively jump horizontally.Your legs should fully extend in a triple extension and then reach out in front of your

momentum for the landing. Reset your body and repeat. Pay strict attention to bend atthe and not the waist keeping your chest up throughout the entire exercise.

Alternate Bounding Start in a sprinters stance and jump horizontally of the support leg, driving the opposite

leg to your chest. Alternate your arms with your lower body in a normal running pattern

(right arm/left leg; left arm/right leg). Land on the opposite foot you used for previousbound and repeat with as little contact time as possible.


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G

10

20

30

4

0

50

40

30

20

10

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

300'S

START

300'S

FINISH


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G

10

20

30

4

0

50

40

30

20

10

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

200'SF

INISH

200'S

START


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G

0

G

300 YARD SHUTTLE

10

20

30

40

50

40

30

20

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

113


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G

10

20

30

40

50

40

30

20

10

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

114


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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 Yd

Iron Cross (40 Yds.) 3 Cone Wheel 5-10-5

10yds.

10yds.

5yds

5yds 5yds

116


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G

0

G

40 YARD SPRINT LADDER

10

20

30

4

0

50

40

30

20

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:OL/DL TE/DE/LB/FB/SP/QB WR/DB/TB

10,20,&30's Coaches Discretion

40'S :7sec. :6sec. :5sec.

117


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G

0

G

40,60,& 100 YARD SPRINTS

10

20

30

4

0

50

40

30

20

1


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



60'S :10sec. :9sec. :8sec.

100'S :18sec. :16sec. :14sec.

120'S :20sec. :18sec. :16sec.

40's

60's 120's

100's

120


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G

0

G

100 YARD SPRINT LADDER

10

20

30

4

0

50

40

30

20

1


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


10's & 20's Coaches Discretion


60'S :10sec. :9sec. :8sec.

80's :16sec. :14sec. :12sec.

100'S :18sec. :16sec. :14sec.

121


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Nutrition

Growing up most of you probably ate whatever you wanted. More than likelysome 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 withyour 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 yourquality 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 otherfactors that effect nutrition.

Macronutrients & Micronutrients

There are six basic nutrients in the foods you eat. The six basic nutrients aredivided 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 whatis 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 keep15% 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 ofenergy. 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. Generalguidelines 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 onesmuscle 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. Takingin excess protein will be both converted to carbohydrate and burned as fuel, converted to

fat, or excreted through urine.


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The Micronutrients, vitamins and minerals are not energy sources. They arecatalysts that help regulate biochemical reactions within the body. Eating a well-

balanced daily diet will ensure that all recommended daily allowances will be met. Theuse of a multi-vitamin serves more as a security blanket making sure you have met the

days need.

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 playingcatch-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 thatcorresponds 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 theirlevel 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 isabout 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 bodycomposition we will use the Bod Pod and Air Displacement technology, the same device

used by the NFL combine. 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 bodycomposition.

Other Nutritional Factors

Hydrationis the most important nutritional component of all. Proper hydrationis 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 toother more serious medical conditions. Refer to the Hydration section of your manual for

proper hydration guidelines.The use of Ergogenic Aidsto enhance performance is widespread amongst the

athletic community. Athletes are always looking for a way to be better than theiropponent. The National Collegiate Athletic Association (NCAA) has banned several

performance enhancing substances. As a collegiate athlete you must make yourselfaware 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 foodis a popular part of American cuisine. The problem of fast food chainsis 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 arethe 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 chaincommunity is starting to cater to those health conscious individuals. To maintain a


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healthy body composition and over all good health choose those food items that are lowin 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.


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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 crackers1 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 t1 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

EAGLE TRAINING MEAL PLANWEIGHT LESS THAN 200 POUNDS


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BREAKFAST SERVING SIZES: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

LUNCH1 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 tspDINNER Fat Free Condiments = 2 tsp

1 serving milk


3 servings fruit



1 serving fat

EVENING SNACK

2 servings milk

1 serving starch/bread/cereals1 ounce serving protein

1 serving fat


EAGLE TRAINING MEAL PLANWEIGHT 200-250 POUNDS


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BREAKFAST SERVING SIZES:2 serving milk Milk Group= 1 cup

3 servings fruit


3 servings protein






Crackers = 6 crackers

LUNCH2 serving milk Vegetable Group = 3/4 cup






Egg = 1 egg

MID-AFTERNOON SNACK


2 serving fruit Margarine, Butter, Salad Dressing = 1 tsp

Cream Cheese & Sour Cream = 1 tspDINNER Fat Free Condiments = 2 tsp

1 serving milk


2 servings fruit



3 serving fat

EVENING SNACK

2 servings milk

2 serving starch/bread/cereals2 ounce serving protein

1 serving fat


EAGLE TRAINING MEAL PLANWEIGHT 275-300 POUNDS


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BREAKFAST SERVING SIZES:

2 serving milk Milk Group= 1 cup

3 servings fruit


3 servings protein






Crackers = 6 crackersLUNCH

2 serving milk Vegetable Group = 3/4 cup






Egg = 1 egg

MID-AFTERNOON SNACK


2 serving fruit Margarine, Butter, Salad Dressing = 1 tspCream Cheese & Sour Cream = 1 tsp

DINNER Fat Free Condiments = 2 tsp

1 serving milk


2 servings fruit



3 serving fat

EVENING SNACK

2 servings milk

2 serving starch/bread/cereals

2 ounce serving protein

1 serving fat


EAGLE TRAINING MEAL PLANWEIGHT OVER 300 POUNDS


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Ergogenic Aids

Collegiate athletes are always looking for an edge over their opponent. Oftenthey 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 beconcerned 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 areno longer classified as a food, thus not regulated by the United States Food and Drug

Administration (FDA). Consequently, dietary supplement manufacturers are no longerrequired 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 maximumpenalty 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 andwere only available by prescription before 1994. Some examples of these products are

DHEA, Melatonin, and Androstenedione. The NCAA now has banned all of thosesupplements. 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 itcomes 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 youdont 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 becognizant of the rules you must follow.

Potential Health RiskThe 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) cancause 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 submittingthemselves as human guinea pigs.

Guidelines for Supplement Use

Most of you have taken supplements at one point or another. Maybe your highschool 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 usingdietary supplements you must follow a few guidelines. They are:


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Make sure none of the ingredients listed on the dietary supplement are bannedby the NCAA.

Do research on the product as to its potential side effects.

Follow the recommended dosage as listed by the dietary supplementmanufacturer.

The adage more is better is false. Taking in more of a supplement does notmagnify its effect. What it essentially does is make your kidneys and liver

work harder and excrete the excess as very expensive urine.

Increase your water intake. Most protein supplements cause excess build upof urea which takes water from muscles to make urine. Refer to the hydration

section to follow proper hydration guidelines.

Increase you fiber intake. Increased fiber intake regulates your system

lessening the time toxins spend in your body decreasing the risk of colon

cancer.

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 firstanalyze 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-gamemeal?

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

Total

If you cannot answer yes to each of the questions listed above, why take asupplement? 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 dailybalanced 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 sideeffects, and following recommended guidelines only when it is in addition to a daily

balanced diet.


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Hydration

Water is a very vital component to nutrition. Water plays a major role in many ofthe biochemical reactions that occur in the body. It is responsible for: splitting

molecules, storage of carbohydrates, transportation of glucose and metabolic byproductsin blood, excretion of metabolic waste products through urine, and the release of heat

(thermo-regulation) through sweat. Without adequate water consumption thesesprocesses 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 heatexhaustion; 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 oftenthe 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 thisis not enough water to stay hydrated and perform at peak performance. There are two

common approaches to monitoring hydration levels: Weight and Urine. First, mostathletes lose between one and three pounds of fluid from sweat per hour To properly

Documents

20 Week Developmental Program.pdf