Summer 2011

Bluefield College Football Strength & Conditioning

Property of Bluefield College Football

Dear Bluefield Ram, You are about to become involved in what we believe is one of the best strength and conditioning programs in NAIA football. Over the past 4 months I have put together what I feel, is one of the most challenging but also one of the most beneficial strength and conditioning programs possible. At Bluefield we take great pride in the fact that we work our athletes to their full potential. This workout will give you an overview of the strength, speed, agility, plyometrics, balance, functional training, core training, injury prevention, and cardiovascular conditioning techniques that we have implemented as part of our strength and conditioning program. This manual is formatted to give each of you a quick and easy guide for what we expect each day during training. While this information is important, you must remember that knowledge without hard work and dedication does no one any good. Each of you must be accountable for how good you want to become, and ultimately this will decide how great we can be as a team. Included at the end of the manual is a section on nutrition. While I am not, and will not pretend to be, a registered dietician, I ask that each of you take a look at and consider adopting the guidelines on nutrition. Nutrition is the #1 key to making sure that you are training at your peak level. There is little to no benefit to you or to us as a team if you workout hard but you lack proper nutrition. Soon we will send you a link to a video with each of the exercises you will be doing this summer demonstrated. It is of upmost importance that you not only sit down and look through this entire manual before you begin, but that you also watch the demonstration videos provided to you. Finally, remember that you are responsible for your own fitness when you report to camp in August. Take initiative and work yourself harder than you ever have before. Always keep a positive attitude, set goals, be disciplined in your training, and lastly make a positive gain each day. REMEMBER, when its too tough for our opponents its just right for us! If you have any questions, you can contact me at (828)448-5404 or shatleyc08@mycu.concord.edu Good luck and stay strong,

Chris Shatley Intern Strength & Conditioning Coach Bluefield College

Daily Workout Schedule

The following pages give a detailed layout of exactly how each workout day should go. You MUST workout 5days a week and in the exact order listed on the sheet. REMEMBER a workout lost is gone forever and you can NEVER make it up Daily Workout Schedule Monday Warm-up Stretch Dynamic Flexibility Weight Training Functional Training Core Flexibility Plyometics Conditioning Cool-Down Stretch Tuesday Warm-up Stretch Dynamic Flexibility Speed/Agility Training Skill Work Cool-down Stretch Wednesday Warm-up Stretch Dynamic Flexibility Weight Training Injury Prevention Flexibility Plyomerics Conditioning Cool-Down Stretch

Thursday Warm-up Stretch Dynamic Flexibility Speed/Agility Training Skill Work Cool-down Stretch Friday Warm-up Stretch Dynamic Flexibility Weight Training Functional Training Injury Prevention Core Plyometics Conditioning Cool-Down Stretch

Pre-workout Routine

Before beginning any training program enclosed in this booklet, complete EVERY exercise and stretch listed on the following page in the order in which they appear. Each exercise plays a specific role in preparing you for the workout.

DYNAMIC FLEXIBILITY ROUTINE: 5 minute body warm up(jog, bike, jump rope) Hurdle Routine o Walk Through o Duck Unders o Lateral High Knees o Lateral High Knees w/ Hop o Lateral Leg Kick o Lateral Leg Kick w/ Hop o Backwards Walk Through Flex Runs o A march o A skip o B march o B skip o Ankling o Butt Kicks o Carioca o Tin-man March o Backward Run Static Stretch o Toe Touch o Left/Right Foot Touch o Left/Right Toe Flex o Legs Apart Right o Lunge Right o Legs Apart Left o Lunge Left o Sumo Squat o Butterfly o Legs Apart Middle o Legs Apart Right o Legs Apart Left o Legs Together o Right Twist o Left Twist o Right Glute o Left Glute o Lunge Forward Right o Lunge Forward Left o Right Quad o Left Quad

Strength Training Cycle

There are many directions from which you can choose. Yet you must choose. Your options are meaningful only when you exercise some of them and reject the rest. Your options are meaningful only when you exercise some of them and reject the rest. Trying to do everything is as fruitless as trying to do nothing!

Strength Training Reminders

ALWAYS use a spotter

Spotters must keep the bar moving

USE weightlifting belt for ANY exercises that involve the low back! Use PROPER form and techniques on ALL lifts

You are only as strong as what you lift CORRECTLY

ALWAYS warm-up properly and ALWAYS stretch after for range of motion USE a partner

This will be a huge aid to your progress

REMEMBER: REST and DIET are CRUCIAL to getting stronger.

COMMIT yourself to an athletes lifestyle

ALL running should be in a competitive situation: either someone else or the stopwatch EXPLODE the bar UP on bench and squat to develop explosiveness Train with INTENSITY

If you dont get sore after a workout, you need more intensity

BE CONSISTENT

Once you miss a training session it CAN NOT BE MADE UP!

SET GOALS COMMIT to your goals MEASURE your progress REGULARLY and HONESTLY SELF MOTIVATE

Find your drive and use it to make you better

VIZUALIZE your goals Finally, PRAY, TRUST GOD, MAXIMIZE your abilities

Hypertrophy Week 1
Deut. 20-4...For the Lord your God is he who goes with you to fight for you against your enemies, to give you the victory

Body Weight: ______

MONDAY (49%) Hang Clean Hang Snatch Squat Front Squat RDL DB Bench Lat Pulldown 3x12 (______, ______, ______) 3x5 (______, ______, ______) 3x12(______, ______, ______) 3x5(______, ______, ______) 4x10(______, ______, ______, ______) 3x12(______, ______, ______) 4X10(______, ______, ______, ______) 4x10(______/_______)

Tricep Ext/Straight Bar Curls Weighted Calf Raise WEDNESDAY (55%)

2x50(______, ______)

Bench Press DB Incline DB Fly

3x12 (______, ______, ______) 3x12 (______, ______, ______) 3x15 (______, ______, ______) 1x8(_____)

UR/HC/PPress/OS/HC/BOR Barbell Lunge Overhead Lunge Barbell Step-ups Explosive Step-ups Low back Hypers FRIDAY (56%) Power Clean Pause Squat Overhead Squat Leg Curl/Extension Pause Bench Incline Bench

1x15 ea. leg (_____) 1x15 ea. Leg (_____) 1x15 ea. leg (_____) 1x15 ea. leg (_____) 2x20 (BW+______)

3x12 (_____._____._____) 3x12 (______, ______, _____) 3x 10 (_____, ______, ____) 3x10 (______/______) 3x12 (______, _______, _______) 3x12 (_____, _____, ______) 3x10(______)

Shoulder Circuit (FR/SR/OHP) Bent-over Rows DB Tricep Ext DB Curls

4x10 (______, ______, ______, _____) 8(_____) 6(_____) 4(_____) 8(_____) 15(_____) 8(_____) 6(_____) 4(_____) 8(_____) 15(_____)

Hypertrophy Week 2 Body Weight: ______

MONDAY (50%) Hang Clean DB Hang Snatch Squat DB Front Squat Single-leg RDL DB alt-arm Bench Lat Pulldown 3x12 (______, ______, ______) 3x5 (______, ______, ______) 3x12(______, ______, ______) 3x5(______, ______, ______) 4x10(______, ______, ______, ______) 3x12(______, ______, ______) 4X10(______, ______, ______, ______) 4x10(______/_______)

Tricep Ext/Straight Bar Curls Weighted Calf Raise WEDNESDAY (55%)

2x50(______, ______)

Bench Press DB alt-arm Incline DB Fly

3x12 (______, ______, ______) 3x12 (______, ______, ______) 3x15 (______, ______, ______) 1x8(_____)

UR/HC/PPress/OS/HC/BOR Barbell Lunge Overhead Lunge Barbell Step-ups Explosive Step-ups Low back Hypers FRIDAY (56%) Power Clean Pause Squat Overhead Squat Leg Curl/Extension Pause Bench Incline Bench

1x15 ea. leg (_____) 1x15 ea. Leg (_____) 1x15 ea. leg (_____) 1x15 ea. leg (_____) 2x20 (BW+______)

3x12 (_____._____._____) 3x12 (______, ______, _____) 3x 10 (_____, ______, ____) 3x10 (______/______) 3x12 (_____, ______, ______) 3x12 (_____, _____, ______) 3x10(______)

Shoulder Circuit (FR/SR/OHP) Bent-over Rows DB Tricep Ext DB Curls

4x10 (______, ______, _____, _____) 8(_____) 6(_____) 4(_____) 8(_____) 15(_____) 8(_____) 6(_____) 4(_____) 8(_____) 15(_____)

Max Strength Week 3 Body Weight: ________ PUSH YOUR WEIGHTS!!!

MONDAY (67%) Hang Clean 1-arm DB Hang Snatch Squat Bench 10(_____) 8(_____) 8(______) 3x8 (______, ______, ______) 10(______) 8(________) 8(________) 10(______) 2x8(_____, ______) 6(________)

Leg Curl/Extension
Front Squat DB RDL Seated Row

3x10 (______/______)
3x5(______, ______, ______) 4x10(______, ______, ______, ______) 4X10(______, ______, ______, ______) 5x8(______/_______)

Tricep Ext/Straight Bar Curls Weighted Calf Raise WEDNESDAY (69%)

2x25(______,______)

Incline Bench DB Bench DB Fly

10(_____) 8(_____) 6(_______) 10(_______) 2x8(_______,_______) 3x15 (______,______,______) 1x8(_____)

UR/HC/PPress/OS/HC/BOR Barbell Lunge Overhead Lunge Barbell Step-ups Explosive Step-ups Low back Hypers FRIDAY (59%) Shrugs Power Clean Pause Squat Overhead Squat Pause Bench DB Incline Bench

1x8 ea. leg (_____) 1x10 ea. Leg (_____) 1x8 ea. leg (_____) 1x15 ea. leg (_____) 2x20 (BW+______)

3x12(_______,________,_______) 10(_____) 8(_____) 8(_____) 10 (______) 2x8 (______,_____) 3x 5 (_____,______,____) 3x6 (_____,______,______) 3x5 (_____, _____, ______) 3x10(______)

Shoulder Circuit (FR/SR/OHP) Posterior Delt Raise Lat Pulldowns DB Tricep Ext DB Curls

2x15 (_____,_____) 3x10 (______, _____, _____) 8(_____) 6(_____) 4(_____) 8(_____) 15(_____) 8(_____) 6(_____) 4(_____) 8(_____) 15(_____)

Max Strength Week 4 Are you doing all you can to make yourself better this week?

Body Weight: ________

MONDAY (70%) Hang Clean 1-arm DB Clean+Press Squat Bench 8(_____) 2x6(_____, ______) 4(_______) 4x5 (______, ______, ______) 4x8(________, ________, _________, _________) 8(______) 3x6(_______, _________, _________)

Leg Curl/Extension
Front Squat RDL Seated Row

3x10 (______, ______, ______)

3x10(______, ______, ______) 4x10(______, ______, ______, ______) 3x8(______, ______, ______) 5x5(______/_______)

Tricep Ext/Straight Bar Curls Weighted Calf Raise WEDNESDAY (74%)

2x20(______, ______)

Incline Bench DB Bench DB Fly

8(_____) 2x6(_____.______) 8 (______) 2x6(______, ______) 3x10 (______, ______, ______) 1x8(_____)

UR/HC/PPress/OS/HC/BOR Barbell Lunge Overhead Lunge Barbell Step-ups Explosive Step-ups Low back Hypers FRIDAY (60%) Shrugs Power Clean Pause Squat Overhead Squat Pause Bench DB Incline Bench

1x5 ea. leg (_____) 1x5 ea. Leg (_____) 1x5 ea. leg (_____) 1x20 ea. leg (_____) 2x20 (BW+______)

3x10(_______, ________, _______) 8(_____) 2x6(_____, _____) 4(_____) 3x8(_______, _______, ________) 3x8 (_____, ______, _____) 3x5 (_____, ______, ______) 3x5 (_____, _____, ______) 3x10(______)

Shoulder Circuit (FR/SR/OHP) Posterior Delt Raise

2x15 (_____, _____) 3x10 (______, _____, _____)

Close Grip Lat Pulldowns DB Tricep Ext DB Curls

8(_____) 6(_____) 4(_____) 8(_____) 15(_____) 8(_____) 6(_____) 4(_____) 8(_____) 15(_____)

Max Strength Week 5 Did your workout reflect the results you want?

Body Weight: ________

MONDAY (75%) Hang Clean 1-arm DB Hang Snatch Squat Bench 6(_____) 3x4(_____, ______, ______) 4x5 (______, _______, _______,_______) 8(______) 2x6(______, _____) 6(______) 3x5(_____, ______, ______)

Leg Curl/Extension
Front Squat RDL Bent Over Rows

3x10 (______/______)
3x10(______, ______, ______) 4x10(______, ______, ______, ______) 3x8(______, ______, ______) 5x5(______/_______)

Tricep Ext/Straight Bar Curls Weighted Calf Raise WEDNESDAY (75%)

2x20(______, ______)

Incline Bench DB Bench DB Fly

6(_____) 2x5(_____.______) 3x6 (______, ______, ______) 3x10 (______, ______, ______) 1x8(_____)

UR/HC/PPress/OS/HC/BOR Barbell Lunge Overhead Lunge Barbell Step-ups Explosive Step-ups Low back Hypers FRIDAY (65%) Shrugs Power Clean Pause Squat Overhead Squat Pause Bench DB Incline Bench

1x5 ea. leg (_____) 1x5 ea. Leg (_____) 1x5 ea. leg (_____) 1x20 ea. leg (_____) 2x20 (BW+______)

3x10 (________, ________, _________) 6(_____) 3x4(_____, _____, _____) 8 (______) 2x6 (______, _____) 3x8 (_____, ______, ____) 3x5 (_____, ______, ______) 3x5 (_____, _____, ______) 3x10(______)

Shoulder Circuit (FR/SR/OHP) Posterior Delt Raise

2x15 (_____, _____) 3x8 (______, _____, _____)

Close Grip Lat Pulldowns DB Tricep Ext DB Curls

8(_____) 6(_____) 4(_____) 8(_____) 15(_____) 8(_____) 6(_____) 4(_____) 8(_____) 15(_____)

Max Strength Week 6 Will you go to your bodys limit?

Body Weight: ________

MONDAY (77%) Hang Clean 1-arm DB Hang Snatch Squat Bench 3x6(______, ______, ______) 4x5 (______, ______, ______, _______) 2x6(_______, ________) 2x5(________, ________) 3(_________) 2x6(______, _______) 4(________)

Leg Curl/Extension
Front Squat DB 1-leg RDL Bent Over Rows

3x8 (______/______)
3x5(______, ______, ______) 4x12(______, ______, ______, ______) 3x8(______, ______, ______) 5x10(______/_______)

Tricep Ext/Straight Bar Curls Weighted Calf Raise WEDNESDAY (71%)

2x20(______, ______)

Incline Bench DB Bench DB Fly

2x6(_____, ______) 4(______) 2x6 (______, ______) 4(_______) 3x15 (______, ______, ______) 1x8(_____)

UR/HC/PPress/OS/HC/BOR Barbell Lunge Overhead Lunge Barbell Step-ups Explosive Step-ups Low back Hypers FRIDAY (66%) Shrugs Power Clean Pause Squat Overhead Squat Pause Bench DB Incline Bench

1x8 ea. leg (_____) 1x5 ea. Leg (_____) 1x8 ea. leg (_____) 1x20 ea. leg (_____) 2x20 (BW+______)

3x8 (_______, ________, _______) 3x6(_______, ________, ________) 2x6 (______, _____) 2x5(________, ________) 3(_________) 3x8 (_____, ______, ____) 3x4 (_____, ______, ______) 3x5 (_____, _____, ______) 3x8(______)

Shoulder Circuit (FR/SR/OHP) Posterior Delt Raise

2x15 (_____, _____) 3x8 (______, _____, _____)

Close Grip Lat Pulldowns DB Tricep Ext DB Curls

8(_____) 6(_____) 4(_____) 8(_____) 15(_____) 8(_____) 6(_____) 4(_____) 8(_____) 15(_____)

Max Strength Week 7 You dont beat your opponent in the fall, you beat him right now!

Body Weight: ________

MONDAY (73%) Hang Clean 1-arm DB Clean+Press Squat Bench 6(________) 3x4(________, ________, _________) 4x6 (______, _______, ________, _______) 3x8(________, ________, ________) 5(______) 2x4(________, ________) 3(________)

Leg Curl/Extension
Front Squat RDL Bent Over Rows

3x5 (______/______)
3x3(______, ______, ______) 4x8(______, ______, ______, ______) 3x5(______, ______, ______) 5x5(______/_______)

Tricep Ext/Straight Bar Curls Weighted Calf Raise WEDNESDAY (75%)

2x10(______, ______)

Incline Bench DB Bench DB Fly

5(______) 2x4(_______, ________) 2x6 (______, ______) 4(_______) 3x15 (______, ______, ______) 1x8(_____)

UR/HC/PPress/OS/HC/BOR Barbell Lunge Overhead Lunge Barbell Step-ups Explosive Step-ups Low back Hypers FRIDAY (64%) Shrugs Power Clean Pause Squat Overhead Squat Pause Bench

1x4 ea. leg (_____) 1x5 ea. Leg (_____) 1x4 ea. leg (_____) 1x20 ea. leg (_____) 3x10 (BW+______)

3x5 (_______, ________, _______) 6(_______) 3x4(__________, __________, __________) 3x8(__________, __________, __________) 3x5 (_____, ______, ____) 5(_______) 2x4(________, __________) 3x3 (_____, _____, ______) 3x8(______)

DB Alt-arm Incline Bench Shoulder Circuit (FR/SR/OHP) Posterior Delt Raise Lat Pulldowns DB Tricep Ext DB Curls

2x8 (_____, _____) 3x5 (______, _____, _____) 8(_____) 6(_____) 4(_____) 8(_____) 15(_____) 8(_____) 6(_____) 4(_____) 8(_____) 15(_____)

Max Strength Week 8 PUSH YOUR WEIGHTS!!!

Body Weight: ________

MONDAY (82%) Hang Clean 1-arm DB Snatch Squat Bench 4x4(________, _________, _________, _________) 4x4 (______, _______, ________, _______) 2x5(________, ________) 2x4(________, _______) 2x3(________, ________, ________) 2(_________) 1(_________)

Leg Curl/Extension
Front Squat RDL Bent Over Rows

5x4 (_______/_______)
5x3(______, _______, ______, _______, _______) 4x6(______, ______, ______, ______) 5x3(________, _________, _________, _________, __________) 5x8(______/_______)

Tricep Ext/Straight Bar Curls Weighted Calf Raise WEDNESDAY (79%)

2x15(______, ______)

Incline Bench DB Bench DB Fly

4(______) 2x3(_______, ________) 4 (______, ______) 2x3(_______, ________) 4x8 (______, ______, _______, _______) 2x8(_____)

UR/HC/PPress/OS/HC/BOR Barbell Lunge Overhead Lunge Barbell Step-ups Explosive Step-ups Low back Hypers FRIDAY (68%) Shrugs Power Clean Pause Squat Overhead Squat Pause Bench DB 1-arm Incline Bench Shoulder Circuit (FR/SR/OHP) Posterior Delt Raise Lat Pulldowns DB Tricep Ext DB Curls

1x6 ea. leg (_____) 1x5 ea. Leg (_____) 1x4 ea. leg (_____) 1x25 ea. leg (_____) 3x10 (BW+______)

5x4 (_______, ________, _______, ________, ________) 4x4(__________, __________, _________, ________) 2x5(__________, __________) 2x4(__________._________) 4x4 (______, _______, _______, _______) 3x4(_________, __________, _________) 3x8 (_____, _____, ______) 4x5(______)

2x5 (_____, _____) 5x4 (______, _______, ________, ________, ________) 8(_____) 6(_____) 4(_____) 8(_____) 15(_____) 8(_____) 6(_____) 4(_____) 8(_____) 15(_____)

Max Strength Week 9 Now is not the time to back off, now is the time to push the hardest

Body Weight: ________

MONDAY (85%) Hang Clean 1-arm DB Clean+Press Squat Bench 5x3(________, _________, _________, _________, _________) 4x3 (______, _______, ________, _______) 3x3(________, ________, ________) 3x2(________, _______, _______) 3x3(________, ________, ________)

Leg Curl/Extension
Front Squat RDL Bent Over Rows

4x4 (_______/________)
5x5(______, _______, ______, _______, _______) 4x10(______, ______, ______, ______) 5x5(________, _________, _________, _________, __________) 5x15(______/_______)

Tricep Ext/Straight Bar Curls Weighted Calf Raise WEDNESDAY (82%)

2x25(______, ______)

Incline Bench DB Bench DB Fly

2x3(_______, ________) 2x2(_______, _______) 2x3 (______, ______) 2x2(_______, ________) 3x5 (______, ______, _______) 2x8(_____)

UR/HC/PPress/OS/HC/BOR Barbell Lunge Overhead Lunge Barbell Step-ups Explosive Step-ups Low back Hypers FRIDAY (71%) Shrugs Power Clean Pause Squat Overhead Squat Pause Bench DB Alt Incline Bench

1x3 ea. leg (_____) 1x5 ea. Leg (_____) 1x3 ea. leg (_____) 1x30 ea. leg (_____) 4x8 (BW+______)

6x3 (_______, ________, _______, ________, ________, ________) 4x3(__________, __________, _________, ________) 2x3(__________, __________) 2x2(__________._________) 4x4 (______, _______, _______, _______) 3x3(_________, __________, _________) 3x5 (_____, _____, ______) 4x8(______)

Shoulder Circuit (FR/SR/OHP) Posterior Delt Raise Lat Pulldowns DB Tricep Ext DB Curls

2x10 (_____, _____) 5x10 (______, _______, ________, ________, ________) 8(_____) 6(_____) 4(_____) 8(_____) 15(_____) 8(_____) 6(_____) 4(_____) 8(_____) 15(_____)

Max Strength Week 10 Did you do enough to win not only this week, but this summer?

Body Weight: ________

MONDAY (85%) Hang Clean 1-arm DB Clean+Press Squat Bench 6(_________) 3x4(_________,___________,__________) 4x3 (______, _______, ________, _______) 3x3(________, ________, ________) 3x2(________, _______, _______) 3x3(________, ________, ________)

Leg Curl/Extension
Front Squat RDL Bent Over Rows

4x4 (_______/_______)
5x5(______, _______, ______, _______, _______) 4x10(______, ______, ______, ______) 5x5(________, _________, _________, _________, __________) 5x15(______/_______)

Tricep Ext/Straight Bar Curls Weighted Calf Raise WEDNESDAY (85%)

2x25(______, ______)

Incline Bench DB Bench DB Fly

2x3(_______, ________) 2x2(_______, _______) 2x3 (______, ______) 2x2(_______, ________) 3x5 (______, ______, _______) 2x8(_____)

UR/HC/PPress/OS/HC/BOR Barbell Lunge Overhead Lunge Barbell Step-ups Explosive Step-ups Low back Hypers FRIDAY (71%) Shrugs Power Clean Pause Squat Overhead Squat Pause Bench DB Alt Incline Bench

1x3 ea. leg (_____) 1x5 ea. Leg (_____) 1x3 ea. leg (_____) 1x30 ea. leg (_____) 4x8 (BW+______)

6x3 (_______, ________, _______, ________, ________, ________) 4x3(__________, __________, _________, ________) 2x3(__________, __________) 2x2(__________._________) 4x4 (_______, ________, ________, _______) 3x3(_________, __________, _________) 3x5 (______, ______, _______) 4x8(______)

Shoulder Circuit (FR/SR/OHP) Posterior Delt Raise Lat Pulldowns DB Tricep Ext DB Curls

2x10 (_____, _____) 5x10 (______, _______, ________, ________, ________) 8(_____) 6(_____) 4(_____) 8(_____) 15(_____) 8(_____) 6(_____) 4(_____) 8(_____) 15(_____)

PLYOMETRICS

Plyometrics are a combination of explosive jumps, bounds, hops, and skips. These exercises duplicate the exact movements that are present in all athletic events.

Plyometric workouts are to be performed on each lifting day as described in the following pages. These exercises are designed to be tough and should be performed at the highest intensity. Some exercises will require additional equipment and if you lack access the exact equipment, supplement a similar exercise or use a different type of equipment(ex. substitute a bench for plyo box).

Plyometrics
Week 1 MONDAY: Split Squat Jumps 1x5 ea., Cycled Split Squat Jumps 1x10, Tuck Jumps 1x10 (Between Squat Sets) WEDNESDAY: Clap Push-ups 1x10, Drop Catch Push-ups 1x10 (Between Bench Sets) FRIDAY: Med ball chest drops 1x20, Med ball shoulder drops 1x20, Seated med ball chest pass 1x20, Seated med ball overhead throw 1x20, Explosive band rows 2x20 REST Deep Squat jumps 2x15, Speed Box Jumps 2x15, Band Speed Squats 1x20, Band Hip Thrust 1x15, Deep box jumps 1x15, Med ball squat + shoot 1x10 Week 2 MONDAY: Split Squat Jumps 1x5 ea, Cycled Split Squat Jumps 1x10, Double leg vertical jump 1x10(Bet. Sets) WEDNESDAY: Clap Push-ups 1x10, Drop Catch Push-ups 1x10(Bet. Sets) FRIDAY: Plyo speed pushups 1x10, Med ball chest drops 1x20, Med ball shoulder drops 1x20, Single leg Med ball chest pass 1x10, Med ball overhead throws 1x10 ea leg, Med ball pushups 1x15 REST In-depth box jumps 1x10, Deep Squat Jumps 1x15, Banded Speed Squats 1x20, Speed Box jumps 1x15, Lateral quick feet 1x20 sec, Med ball squat+shoot 1x10 Week 3 MONDAY: Split Squat Jumps 1x5ea, Cycled Split Squat Jumps 1x10, Long jump 1x10 (Bet. Sets) WEDNESDAY: Clap Push-ups 1x10, Drop Catch Push-ups 1x10(Bet. Sets) FRIDAY: Plyo bench pushups 1x10, Med ball chest drops 1x20, Med ball shoulder drops 1x20, Single leg Med ball chest pass 1x10, Med ball overhead throws 1x10 ea leg, DB pushup+ row 1x10ea Week 4 MONDAY: Split Squat Jumps 1x5ea, Bounding 1x20yds, Single leg tuck jumps 1x10 (Bet. Sets) WEDNESDAY: Clap Push-ups 1x10, DB pushup+row 1x10(Bet. Sets) FRIDAY: Speed bench 1x10, Explosive Bench pushup 1x10, Med ball chest drops 1x20, Med ball shoulder drops 1x20, Med ball chest pass 1x20, Med ball overhead pass 1x20, Jammer 1x10 REST Multi-box jumps 1x5(trips up+back), Squat jumps w/ DB 1x15, Lateral Bench jumps 1x15, Squat jumps 1x15, Band speed squats 1x20, Speed box jumps 1x15, Lateral quick feet 1x20 sec, 1x15 speed box jumps 1x15, Med ball squat+shoot 1x10 Week 5 MONDAY: One ball med ball pushups 1x10, Between bench pushups 1x10, 2 arm snapdown 1x20, DB rotational punch 1x10ea, Med ball chest pass 1x10, Med ball overhead pass 1x10, SA Jammer punch 1x10ea WENDESDAY: DB Squat jumps 1x5+5 speed box jumps, Band thrusts 1x15, Multi-box jumps 1x5(up&back), Lateral side box jumps 1x10ea, Lateral quick feet 1x10sec, Dot drill 1x10sec, SL tuck jumps 1x10ea, Split squat jump 1x10ea, SL speed squat jump 1x5ea, Overhead med ball squat jumps 1x10 FRIDAY: Wheelbarrow pushups 1x10, Clap pushups 1x10, DL side hop to squat jump 1x5ea direction, SL speed hops 1x10ea, Broad jumps 1x10, Speed box jumps 1x10, side bench hops 1x10ea

Week 6 MONDAY: Between bench pushups 1x10, DA snapdowns 1x20, DB punches 1x10ea, Medball chest pass 1x10, Medball overhead pass 1x10, SA Jammer 1x10ea WEDNESDAY: Medball depth drop and pause+ 4 power hops, Multiple box jumps 1x5(up/back), Lateral in-depth box jumps 1x10ea, DB Squat jumps 1x10, Lateral quick feet 1x10sec, Octagon quick feet 1x10 trips, Dot drill 1x10sec, SL alternating squat jumps 1x10, Overhead medball squats 1x10 FRIDAY: Behind back clap pushups 1x10, Rotational wheelbarrows 1x10, DL speed hop 1x10, SL speed hop to DL long jump 1x6ea(alt legs), SL side hop to DL squat jump 1x5 ea leg, Deep box jumps 1x10, Speed skater 1x10, DL tuck jumps 1x10 Week 7 MONDAY: Speed bench 6 reps+ medball pass 8 reps, Medball pushups/on ball 1x10, SA box pushups 1x5ea, Medball backward toss 1x10, DB punches 1x10ea, DB speed rows 1x10ea, DA jammer punch 1x10 WEDNESDAY: DB squat jumps 1x5+ 3sec pause at btm last rep+ 5 box jumps, SL multi-box jump 1x3(land on 2), DL bench hops 1x5ea, Forward quick feet 1x10sec, DL tuck jumps 1x10, SL alt squat jumps 1x10, Speed calf raises 1x20, MB overhead squat jump 1x10 FRIDAY: Behind back clap pushups 1x10, Rot explosive wheelbarrows 1x10, DL speed hop 1x10, SL speed hop to DL long jump 1x6(alt leg), SL side jump to DL squat jump 1x6(alt leg), Lateral quick feet 1x10sec, Forward quick feet 1x10sec Week 8 MONDAY: Speed bench 5 reps/pause+ 10 medball drops, Between bench plyo pushup 1x10, Box pushups 1x10, DB punches 1x10, Jammer Rotational punch 1x10ea WEDNESDAY: Barbell squat jump 1x5/pause+ 5 squat jumps, Barbell alt split squat jumps 1x5ea+5 box jumps, DL bench jumps 1x10ea, Dot drill 1x10sec, DL knee tucks 1x10, DL alt squat jumps 1x10, 1x20sec banded speed calves, wall knee drives 1x10sec ea, Overhead MB Squat Jumps 1x10, MB squat+shoot 1x10 FRIDAY: Clap wheelbarrows 1x10, Standing drop catch pushups 1x10, Alt bounding to DL vertical power hop 1x6, SL lateral hop to DL power hop 1x6, SL knee tucks 1x10ea, Forward quick feet 1x10sec Week 9 MONDAY: Speed bench 8 reps+ 8 clap pushups, Medball lateral pushups 1x10, Between bench pushups 1x5, Foot on bench pushups 1x10, DB speed lawn mower pulls 1x20ea WEDNESDAY: 45-lb plate squat jumps 1x5/pause+ 5 squat jumps, 45-lb plate overhead split-squat jump 5 reps+ 5 tuck jumps, SL hop to DL box jump 1x6 alt leg, Box jumps 1x10, Squat+press 1x10, Overhead MB squat jumps 1x10, MB squat+shoot 1x10 FRIDAY: Wheelbarrow claps 1x10, Drop/catch pushups 1x10, SL lateral jump to DL long jump 1x6, SL lateral hop to DL power jumps 1x6, SL speed box jumps 1x10ea Week 10 MONDAY: Speed bench 8 reps+ 8 feet up pushups, Double Medball pushups 1x10, Single arm medball pushups 1x5ea, Medball lateral quick arms 1x10, DB lawnmower pulls 1x20ea WEDNESDAY: DB split squat jumps 1x5ea+5 SL knee tucks, SL jump into DL box jump 1x6, Deep box jump 1x10, Squat+Press 1x10, DL knee tucks 1x10, plate squat jumps 1x10 FRIDAY: Rotational Wheelbarrows 1x10, Drop Catch pushups 1x10, SL tuck jump to DL squat jump 1x6, SL long jump+DL squat jump 1x6, DL speed box jumps 1x10

Flexibility

Being flexible is an integral part of our program and philosophy. If you arent flexible you cant move, if you cant move you cant run, and if you cant run you are not an effective player. Take this part of your workout as seriously as you take the weights

FLEXIBILITY ROUTINE Should be done on days of week where flexibility is listed. Rotate through days

Day 1: Supine Hip Flexor/ IT Band Stretch 1x15sec each leg Partner Quad Stretch 1x15sec each leg Banded Calf Stretch 1x15sec each leg Posterior Joint Capsule Stretch 1x15sec each arm Wrist Extension stretch 1x15sec Day 2: Partner Quad Stretch 1x15sec each word Walking Toe Touches 1x10yds Lat Stretch 1x15sec Forearm Circuit (rolls, squeeze) Day 3: Supine Hip Flexor/ IT Band Stretch 1x15sec each leg Partner Quad Stretch 1x15sec each leg Knee to chest 1x15sec each Posterior Joint Capsule Stretch 1x15sec

Balance and Functional Training

In order to accomplish great things one must master the small. Balance is one of those things that may seem small, but when the game is on the line, it might be that bobble-that extra second, it takes for your opponent to regain their balance that will allow you to beat them and WIN! LITTLE THINGS MAKE BIG THINGS!

Balance & Functional Training Week 1 Day 1- DB Bench on Balance Ball 1x12 (simultaneous) Balance Ball sits w/ legs 1 min. Prone Pike Press 1x20 Day 2- Star drill 1xeach leg Balance Ball Hip Raise 1x20 Pushup Plank 1 min Supine Reverse Leg Curls on Ball 1x20 Week 2 Day 1- DB Bench on BB 1x12 (alternate) BB sits w/o legs 1 min Prone Pike Press 1x20 Day 2- Star drill 1xeach leg Balance Ball Hip Raise 1x20 Front Plank 1 min Supine Reverse Leg Curls on Ball 1x20 Week 3 Day 1- DB Bench on BB 1x12 (alternate) BB sits w/o legs 1 min Prone Pike Press 1x20 Day 2- Star drill 1xeach leg Balance Ball Hip Raise 1x20 Front Plank 1 min Supine Reverse Leg Curls on Ball 1x20 Week 4 Day 1- DB Incline Bench on BB 1x12 (simultaneous) BB on knees 1 min Prone Pike Press-pushups 1x15 Day 2- Medball Crane 1xeach leg SL BB Hip Raise 1x15ea Side plank 30sec each side Straight leg pulldowns 1x20

Week 5 Day 1- Alt DB Incline Bench on BB 1x12 BB on knees 1 min Prone Pike Press-pushups 1x15 Day 2- Medball Crane 1xea leg SL BB Hip Raise 1x15ea leg Side plank w/ leg raise 30sec each side Week 6 Day 1- Alt DB Incline Bench on BB 1x12 BB on knees 1 min Prone Pike Press-pushups 1x15 Day 2- Medball Crane 1xea leg SL BB Hip Raise 1x15ea leg Side plank w/ leg raise 30sec each side Week 7 Day 1- DB shoulder press on BB 1x12 (simultaneous) BB stands 1 min SL Prone Pike Press 1x10ea leg Day 2- Stepping Stones SL squats 1x6ea leg BB Hip Raise & Roll 1x10 Pushup Plank 1 min Reverse Leg Curls on BB 1x20 Week 8 Day 1-Alternating DB Shoulder Press 1x12 each arm BB stands 1 min SL Prone Pike Press 1x10ea leg Day 2- Stepping Stones SL squats 1x6ea leg BB Hip Raise & Roll 1x10 Pushup Plank 1 min Reverse Leg Curls on BB 1x20

Week 9 Day 1- Alternating DB Shoulder Press 1x12 each arm BB stands 1 min 2 Ball Prone Pike Press 1x15

Day 2- Stepping Stones SL squats 1x6ea leg BB Hip Raise & Roll 1x10 Pushup Plank 1 min Reverse Leg Curls on BB 1x20 Week 10 Day 1- SA-DB Bench on BB 1x12ea arm BB Standing Squats 1 min DL BB Walkout 1x10 Day 2- Dyno Disk 1x10ea leg(alt leg in front/behind) BOSU Ball Passes 1x10 Forearm Plank 1 min Supine SL Reverse Leg Curls on Ball 1x15ea leg

Core

Often one of the most underdeveloped parts of an athlete is the core. While it is the most neglected, it is one of the most important aspects of athletic performance. Therefore, we strive to develop each athletes core so that they can function and participate at their highest ability

CORE TRAINING ROTATE THROUGH ALL DAYS THEN REPEAT

Day 1- BB Abs 1x50 Medball Sit-up+Twist 2x25 Superman 1x15 Swimming on Knees 1x15 Day 2- Medball Standing 180s 1x20(ea side) Plyo sit-ups 2x25 Glute Ham Raise 1x15 Aquaman 1x15 Day 3- BB Scissor Rotations 1x25ea direction Band Partner Up & Down 1x20 Bench Low Back Hypers 1x15 BB Low Back Hypers 1x15 Day 4- Med Ball Toe Touches 1x50 BB Diagonal Crunch 1x50ea direction BB Explosive Low Back Hypers 1x15 BB Low Back Hypers 1x15 Day 5- Machine Crunch 2x25 Lying Side Crunch 1x25ea side Glute Ham Raises 1x15 Aquaman w/ BB 1x15 Day 6- BB Abs 1x50 Plate Side Bends 1x25ea side Low Back Hypers 1x15 Swimming on Knees 1x15 Day 7- Decline bench Sit-up+Toss 2x25 Medball Standing 180s 1x25ea side Explosive Low Back Hypers 1x15 Reverse Low Back Hypers 1x15 Day 8- Medball Situp+Twist 1x25 Machine Crunch 2x15(heavy) Glute Ham Raise 1x15 Superman 1x15 Day 9- Straight Leg Ball Pass 1x25 Medball situp+twist 1x25 Low Back Hypers 1x15 Aquaman on BB 1x15

Injury Prevention

Our goal is to keep everyone healthy and able to play. To simply hope to not get injured is not enough. The following exercises will help to further reduce the risk of injury in the fall. Follow the workout exactly!

Injury Prevention ROTATE THROUGH ALL DAYS THEN REPEAT

Day 1- 4-Way Ankle 1x12 4-WayNeck 1x12 Hitch Hikers 1x12ea arm Day 2- Tubing Circuit 1x12 (Shoulder flexion, Shoulder lateral rotation, Shoulder Abduction/Adduction) Barbell Serratus Punches 1x20 SA Ball Rolls 1x12ea direction(both arms) Day 3- Pushups Plus on BOSU 1x12 4-Way Neck 1x12 Tubing Circuit 1x12 Day 4- 4-Way Ankle 1x12 4-Way Neck 1x12 DB Serratus Punches 1x20 Day 5- Tubing Circuit 1x12 Scapular Band Pulls 1x10sec (each direction) Shoulder Protraction/Retraction on BOSU1x12 Day 6- 4-Way Ankle 1x12 4-Way Neck 1x12 Hitch Hikers 1x12ea arm Pushups Plus on BB 1x12 Day 7- 4-Way Ankle 1x12 4-Way Neck 1x12 DB Serratus Punches 1x20 Day 8- Tubing Circuit 1x12 Shoulder Protraction/Retraction 1x12 Hitch Hikers 1x12ea arm Day 9- Tubing Circuit on BB 1x12 4-way Neck 1x12 Pushups Plus on Balance Board 1x12 @ different directions

Conditioning

The Hill

But then comes the Hill and I know that I am made for more, I am challenged to choose suffering, to endure pain, to bear hardship. At first the gentle swell carries me, but gradually the Hill demands more and more. I have reached the end of what is possible. Now it is beyond what I can stand. The temptation is to say Enough! This is too much! But I will not give in. I am fighting my limitations. I am fighting the pain. I am fighting the unfairness. I am fighting the evil in me and the world. But I will not give in. I will conquer this Hill; and I will conquer it alone.

Conditioning Reminders:

Conditioning should be performed IMMEDIATELY following a lift Make sure to stretch BEFORE and AFTER each conditioning

session DO NOT simply run the yardage, run it against the CLOCK o Just doing the yardage WILL NOT adequately prepare you for this fall DO ALL parts of the workout HIGH INTENSITY is a must o Push your self-imposed limits

CONDITIONING SCHEDULE Week 1-2 MONDAY: FRIDAY: Week 3-4 MONDAY: FRIDAY: Week 5-6 MONDAY: FRIDAY: Week 7-8 MONDAY: FRIDAY: Week 9-10 MONDAY: FRIDAY: Week 11 MONDAY: 20x120yds @ (Big- 19 sec, Mid- 17 sec, Small- 15sec); 5 fifths (B-80s; M-70s; S-60s) Full Gassers 5x; Half Gassers 2x 5 fifths 14x120yds @ 18 sec 5 fifths 12x120yds @ 19 sec 4 fifths; 4 tenths (B-36s; M-32s; S-28s) 10x120yds @ 20 sec 2 double fifths; 2 single fifths @ (B-80; M-70; S-60) 10x120yds @ 22 sec Flex Runs(MUST BE DONE ON EVERY CONDITIONING DAY) o B-skips, C-skips, Butt Kicks, Ankle flips, A-skips 3 double fifths @ (B- 165s; M-145s; S-125s)

WEDNESDAY: 1 mile run in 8 minutes

WEDNESDAY: 1 mile run in 7 minutes

WEDNESDAY: 1 mile run in 6 minutes

Speed & Agility Cycle

To be simply strong is not enough. To be an effective player you must combine your strength with agility and speed. As long as one of these three components is missing from your arsenal you will never be at your full potential as a player.

Speed Training Reminders

To IMPROVE running speed you must increase your STRIDE LENGTH and FREQUENCY so concentrate on both of these variables during your workouts QUALITY is MOST IMPORTANT o Run each rep when you have had adequate rest from the last rep o THIS IS NOT A CONDITIONING PERIOD ALWAYS give 100% effort and then take time to recover Concentrate on proper running technique

Agility Training Reminders

The PURPOSE of agility training is to INCREASE the SPEED at which an athlete can CHANGE DIRECTIONS.

Start in your position stance (ex. Linemen start in a 3 point stance)

Give 100% effort on every rep

Concentrate on staying low and making quick efficient movements

ALL drills should be competitive- either against a teammate or the clock

SPEED & AGILITY Weeks 1-2 **ALL drills unless otherwise noted are 50 yards long** Day 1 FLEX Runs- A march, A-skip, B-march, B-skip, C-skip, Butt Kicks, Ankle Flips, Ankling, Straight leg shuffle, Power skips, High Knee Run Progression STRETCH Routine SPEED o Seated Fast Arms 3x30sec; 30sec rest between o Standing Fast Arms 3x30sec; 30 sec rest between o Foot Fires(both legs) 3x50 reps; 30 sec rest between o Falling Starts- 10x o Bleacher Run- 500 steps REST(3 min) AGILITY o Agility Ladder (3x through ladder each) High Knee Run High Knee Lateral Run Single Leg Hop (Both Legs) Bunny Hops Shuffle o Line Hops(45 sec of each) Double Leg Side to side Double Leg Forward and Back Single Leg Side to Side o Crazy 8s (6x) o Cone Zig-Zag phase 1 (6x) Forward run and plant at each cone SKILL DEVELOPMENT STRETCH Day 2 FLEX Runs STRETCH SPEED o Single leg fast arms 2x30 sec each leg; 30 sec rest between o Falling Starts(10x) o Push-up Starts(10x) o Wall Runs 5x30 sec; 30 sec rest between AGILITY o Bag Work(4x through each) Forward run, lateral run, 2 feet in both, forward hop, side hop, single leg hop o Pro Agility (4x each direction) o Mirror Drill (5x @ 15sec each) o Cone Zig-Zag phase 1 (4x) SKILL DEVELOPMENT STRETCH

Weeks 3-4 Day 1 FLEX Runs- A march, A-skip, B-march, B-skip, C-skip, Butt Kicks, Ankle Flips, Ankling, Straight leg shuffle, Power skips, High Knee Run Progression STRETCH Routine SPEED o Foot Fires(both legs) 3x50reps each leg; 30 sec rest between o Bounding (6x) o Falling Starts- (5x) o Bleacher Run- 600 steps REST(5 min) AGILITY o Agility Ladder (5x through each) High Knee Forward Run High Knee Lateral Run Hop Shuffle 2 in 2 out shuffle o Line Hops(45 sec of each) Double Leg Side to side Double Leg Forward and Back Single Leg Side to Side o A-drill (5x) o Cone Zig-Zag phase 2 (4x) Forward run, circle cone SKILL DEVELOPMENT STRETCH Day 2 FLEX Runs STRETCH SPEED o Single leg fast arms 2x30 sec each leg; 30 sec rest between o Falling Starts (6x) o Push-up Starts (6x) o Wall Runs 5x30 sec; 30 sec rest between AGILITY o Bag Work(5x through each drill) Forward run, lateral run, 2 feet in both, forward hop, side hop, single leg hop o 4-cone drills (2x times through each) Sprint, shuffle, sprint, shuffle Sprint, carioca, backpedal, shuffle Sprint, shuffle, backpedal, carioca o Cone Hop Mirror Drill (5x @ 15sec) o Cone Zig-Zag phase 2 (4x) SKILL DEVELOPMENT STRETCH

Weeks 5-6 Day 1 FLEX Runs- A march, A-skip, B-march, B-skip, C-skip, Butt Kicks, Ankle Flips, Ankling, Straight leg shuffle, Power skips, High Knee Run Progression STRETCH Routine SPEED o Seated Fast Arms 3x30sec; 30 sec rest between o Bounding 25 yards into 25 yard run (5x) o Push-up Alt. Leg Starts(6x) o Bleacher Run- 700 steps REST(5 min) AGILITY o Agility Ladder (3x through with each) High Knee Forward Run High Knee Lateral Run Hop Shuffle Carioca o Crazy 8s (4x) o T-drill (4x) o Cone Zig-Zag phase 3 (4x) Forward run, plant, backpedal SKILL DEVELOPMENT STRETCH Day 2 FLEX Runs STRETCH SPEED o Single leg fast arms 2x30 sec each leg; 30 sec rest between o Hop, Bound, Sprint (10yds-15yds-25yds) o Push-up Starts(6x) o Foot Fire 5x50 reps; 30 sec rest between AGILITY o Line Drills o 3-cone drills (2x through each drill) Sprint to outside foot cut Sprint, outside plant, sprint, circle, sprint Backpedal, sprint, shuffle o Box Drill (6x through- 3 from each direction) o Cone Zig-Zag phase 3 (4x) SKILL DEVELOPMENT STRETCH

Weeks 7-8 Day 1 FLEX Runs- A march, A-skip, B-march, B-skip, C-skip, Butt Kicks, Ankle Flips, Ankling, Straight leg shuffle, Power skips, High Knee Run Progression STRETCH Routine SPEED o Seated Fast Arms 3x30sec; 30 sec rest between o Hop, Bound, Run (5x) (10-15-25yds) Use single leg hops o Falling Starts- Rotate through for 4 minutes; rest 1 minute o Bleacher Run- 400 steps each Run/Hop REST(3 min) AGILITY o Agility Ladder (3x through each) High Knee Forward Run High Knee Lateral Run About face hops Carioca o 5 cone drills Center out drill Corner to center box drill Perimeter Drill o 4 cone drills o Star drill (4x) o Cone Zig-Zag phase 4 (4x) Forward run, circle cone, backpedal SKILL DEVELOPMENT STRETCH Day 2 FLEX Runs STRETCH SPEED o Single leg fast arms 2x30 sec each leg; 30 sec rest between o Hop, Bound, Sprint o Forward/Back Shuttle o Wall Run 5x30 sec; 30 sec rest between AGILITY o Line Drills o 3-cone drills (4x through each drill) REFER BACK TO EARLIER 3 CONE DRILLS o W-drill (4x through) o Cone Zig-Zag phase 4 (4x) SKILL DEVELOPMENT STRETCH

Weeks 9-10 Day 1 FLEX Runs- A march, A-skip, B-march, B-skip, C-skip, Butt Kicks, Ankle Flips, Ankling, Straight leg shuffle, Power skips, High Knee Run Progression STRETCH Routine SPEED o Hill Run(50yd hill-6x) o Hop, Bound, Run (4x)(10-15-25yds) Use single leg hops o Push-up Starts- (6x) o Slalom Run (6x @ 25yds) REST(3 min) AGILITY o Agility Ladder (4x through each) High Knee Forward Run High Knee Lateral Run About face hops Carioca o 4 cone drills (4x through each-2 from each side) REFER BACK TO EARLIER 4 CONE DRILLS o Hexagon (6x) o Cone Zig-Zag phase 4 (4x) Forward run, circle cone, backpedal SKILL DEVELOPMENT STRETCH Day 2 FLEX Runs STRETCH SPEED o Single leg fast arms 2x30 sec each leg; 30 sec rest between o Hop, Bound, Sprint o Forward/Back Shuttle o Wall Run 5x30 sec; 30 sec rest between AGILITY o Pro Agility (2x through each direction) o 3-cone drills (4x through each) REFER BACK TO EARLIER 3 CONE DRILLS o Mirror Drill (5x@15sec each) o Cone Zig-Zag phase 4 (4x) SKILL DEVELOPMENT STRETCH

Nutrition

REMEMBER everything you do this summer will affect how prepared you are when you come into camp this fall!

Nutrition Guide for the Athlete

Do athletes need to follow a special diet? Not necessarily, but they need to follow the basic guidelines for healthy eating with more discipline compared to a non-athlete. Proper nourishment everyday will provide adequate energy essential for athletic performance. TIPS: DO NOT skip meals, it s energy stores necessary for exercise. Plan ahead-bring small, non-perishable snacks to school/work in case there is a long time between lunch and your workout. Example: eat fruits, crackers, bagels, or carbohydrate-based energy bars instead of soda pop and chips. Dairy products and meats provide valuable nutrients. Meats are excellent sources of protein, iron, and zinc while low-fat dairy foods like skim milk, yogurts and cheeses provide much needed calcium, vitamin D, and protein.

How Many Calories Should You Have Every Day?

Determine your weight in kilograms (kg) = divide your weight in pounds by 2.2. Example: 175 pounds divided by 2.2 = 79.5 kg Enter your weight in pounds _________ divide by 2.2 = _________ kilograms Next, multiply your answer (weight in kilograms) by the BMR (basal metabolic rate) factor to see how many calories you burn on one hour. Use 1.0 Example: 79.5 X 1.0 = 79.5 calories per hour. Weight in kilograms ________ multiplied by 1.0 = _________ calories per hour Now multiply that answer by the number of hours in a day (24). Example: 79.5 X 24 = 1908 calories per day. Number of calories per hour _________ multiplied by 24 = _________ calories per day This is a rough number of calories you need to perform the basic functions of life Next how many more calories do you need for exercise? Calories per day _________ multiplied by your activity factor 1.05 = _________ number of extra calories needed. Lastly, add the number above (extra calories needed) to your first answer (calories per day), 1383 + 1908 = 3291 calories per day. Extra calories needed _________ + number of calories per day _________ = the total number of calories you should eat every day to meet your energy demands. TOTAL CALORIES NEEDED EVERYDAY=____________ *Adapted from a chapter in Nutrition Concepts and Controversies - Ninth Edition, by Sizer and Whitney1.

How to get your calories

Counting calories can be exhausting and may take some fun out of eating, so dont feel that you have to do it. However, reading food labels is about the only way to know how much you really eat. The following two menus are equivalent in calorie content yet are not the same regarding nutritional value. Meal Breakfast Menu A 20oz Cola Calories 270 Menu B 8oz Skim Milk 1 cup Oatmeal Med Banana 8oz Orange Juice Lunch 20 0z Cola French Fries 1/2 c Ketchup 270 515 100 Turkey Sandwich Apple 2oz Pretzels 8oz Skim Milk 8oz Yogurt Snack Dinner 2oz Doritos 3 slices Pizza 20oz Cola 280 685 270 Power Bar 3oz Chicken Breast 1 c Brown Rice 1/2 c Vegetable Roll w/ margarine 1 c Lite Ice Cream TOTAL 2390 Calories 90 145 70 110 375 80 210 90 240 240 150 215 45 130 200 2390

The qualities of a healthy diet should include variety, balance, and adequacy. Which menu has more nutritious carbohydrates, fruits and vegetables, lean meats, and low-fat dairy products? Menu B is clearly of a higher Nutritional value. Menu A has plenty of food-energy yet lacks the total nutrient value of menu B. Menu A has a lot of sugar and fat and is low in iron, protein, vitamin C, and other nutrients. The above menus will remind you of what a healthy food intake should look like.

More eating tips: Athletes need plenty of carbohydrates for energy. 50 to 70% of total food calories should come from carbohydrate sources to provide energy for working muscles. THESE FOODS SHOULD COMPRISE THE BULK OF YOUR DIET Proteins are essential for growth and repair. Athletes require between 0.9 and 1.0 grams of protein per pound of bodyweight. To find out how many grams you need simply multiply our weight in pounds by 0.95. The result is the number of grams of protein you need to consume each day. Protein should comprise 10 to 20% of your daily caloric intake. Remember that you can get protein not only from meat but also from dairy and nuts as well Eat a fruit of a vegetable with every meal to make sure you are getting important vitamins, minerals, and dietary fiber. Fruits and veggies are naturally low in fat, great snacks, and can provide you with carbohydrates for energy. Fat provides useful energy, BUT a LITTLE goes a LONG WAY. Between 40 and 70 grams per day is enough. Select mono and polyunsaturated fats like canola and olive oils. Saturated fat consumption should be minimalized. Fat intake should be no more than 30% of your total daily calories

RAM NUTRITION
3-Steps to a Healthy Training Diet STEP 1- Incorporate Fruits, Vegetables, Nuts and Seeds with you Meal. 1. 2. 3. 4. 5. Natural Sources of anti-oxidant vitamins and minerals Vitamin E sources also provide essential oils (good fat) Vitamin C sources are typically citrus fruits Vitamin A sources are typically red, orange, and green vegetables High Priority List give you A & C in one food

STEP 2- Alter your Carbohydrate intake 1. 2. 3. 4. Carbohydrate is preferred energy source for fast twitch muscle fibers Carbs are rapidly depleted from fast twitch fibers when doing quick burst activities with short rest intervals Low carb intake on training days can cause early fatigue, leading to pulls and cramps You need more carbs at meals before (1.5-2 hours) or after activity where this type of work is performed. Figure about half the food on your plate 5. A good mix between slow, medium, and fast digesting carbs at meals before and after activity (Gold, Silver, & Bronze Choice Carbohydrates) 6. HOWEVER, on off days, make sure to adjust your carbohydrate intake accordingly because you will minimize the amount of fat your body uses for energy, leaving you exercise dependent to keep excess weight off 7. Reduce your intake from Bronze level Carbohydrates on off-days, this will result in greater use of fat on offdays, this will result in greater use of fat on off-days when fat can adequately meet your energy needs. STEP 3- Select a Lean Protein Source 1. 2. 3. 4. 5. 6. Heart Disease, Cancer, and Obesity are just a few problems with high fat protein consumption Gold Choice protein has less than 10g of fat per serving Silver Choice protein has 11-20g fat per serving Bronze Choice protein has over 20g fat per serving Need to diversify protein intake and base daily consumption on body weight Breaking up protein intake with meals, snacks, and supplements throughout the day will enhance recovery, lessen muscle soreness, and help you to avoid overeating.

Step 1- Fruits, Vegetables, Seeds and Nuts

Vitamin E Almonds Avocado/guacamole Corn Oil Olive Oil Peanut Butter Peanuts Salmon Soybean Oil Sunflower seeds/oil Walnuts Broccoli Cantaloupe Dried Papaya Red Peppers Red Marinara Tomato Juice Tomato Sauce Tomatoes V8 Salsa Winter Squash

High Priority- Both Vitamins A & C Brussels Sprouts Dark Salad Greens Grapefruit Guavas Mandarin Oranges Mangos Sweet Potatoes Tangerines Watermelon Yams Egg Yolk

Vitamin A Apricots Carrots Cheese Green Peas Peaches Pumpkin Vitamin C Cauliflower Green Beans Kiwi New Potatoes w/ skin Oranges Pineapple Raisins Strawberries Pea Pods Skim Milk Yogurt Chili Powder Tomato Catsup or BBQ Green/Yellow Pepper

Step 2-Alter Carbohydrate Intake According to Activity Level

Gold Choice Carbs Acorn Squash Black Beans Butter Beans Cherries Cucumbers/Pickles Egg Noodles Egg Plant Fettuccini Green Beans Kidney Beans Lentils Mushrooms Nectarines Onions Pears Plums Split Peas Summer Squash All Bran Cereal Baked Beans Bran Chex Brown/Wild Rice Cheerios Cream of Wheat Lima Beans Mini/Shredded Wheat Multi Grain Bread New Boiled Potato w/ skin Oat Bran Oatmeal Pita Bread Rye Bread Special K Cereal Tortillas Unsweetened Fruit Juice Whole Grain Bread

Silver Choice Carbs Apples Bananas Banana Cake Cornmeal Grapes Green Peas Macaroni Oatmeal Cookies Popcorn Pound Cake Raisins Ravioli Spaghetti Sweet Corn Sweet Potatoes Water Crackers Wheat Crackers Whole Wheat Flower

Bronze Choice Carbs 1. 2. 3. 4. 5. 6. Baked Russet Potatoes Candy Cartoon Character Cereal Doughnut French Bread French Fries 7. Golden Grahams 8. Grapenuts 9. Hashbrowns 10. Mashed Potatoes 11. Melba Toast 12. Puffed Rice 13. Refried Beans 14. Sweetened Drinks 15. Total Cereal 16. White Bread 17. White Flower 18. White Rice

**REMEMBER to reduce total carbohydrate intake on days you are not active, especially Bronze Carbs**

Step 3-Select a Lean Protein Source

Gold Choice Protein 95% Lean Ground Beef 95% Lean Ground Turkey 95% Lean Ham Beans & Peas Chicken-White Meat Skinless Fat Free Ice Milk Low Fat Cottage Cheese Non Fried Fish/Seafood Skim Milk Trimmed Beef or Pork Roast Turkey-White Meat Skinless White meat tuna in water Whole Grains Yogurt from Skim Milk 2% Milk 85% Lean Ground Beef 85% Lean Ground Turkey 85% Lean Ham 85% Lean Encased Meats Low Fat Cheese Low Fat Yogurt Regular Cottage Cheese Regular Yogurt Trimmed Lamb Trimmed Beef Brisket Turkey Bacon or Sausage Whole Milk

Silver Choice Protein Baked Chicken Strips/Nuggets Chicken-Dark Meat Skinless Dark Meat Tuna in Water Frozen Ice Milk Low Fat Pudding Nuts or Seeds Peanut Butter Ricotta Cheese Skim Milk Mozzarella Trimmed Choice Steak Trimmed Pork Chops Turkey-Dark Meat Skinless

Bronze Choice Protein 75% Lean Ground Beef 75% Lean Ground Turkey Bacon Beef or Pork Ribs Chicken with skin Fried Chicken Fried Fish/Seafood Ham on Bone Ice Cream Regular Cheese Regular Encased Meats Whole Meats

**Concentrate on Gold Choice items as your protein source**

NUTRITION
FACTS ABOUT FAST FOOD

Burger King
Product LUNCH/DINNER ITEMS Hamburger Cheeseburger Whopper Whopper Jr. w/ cheese Whooper Jr Double Whopper Double Whopper w/ cheese Bacon Double Cheeseburger Bacon Double Cheese Deluxe BK Broiler Chicken Sandwich Chicken Sandwich Chicken Tenders Ocean Catch Fish Filet BREASTFAT ITEMS Bacon, Egg, Cheese Croissanwich Sausage, Egg, Cheese Croissanwich Ham, Egg, Cheese Criossanwich Breakfast Buddy w/ Sausage, Egg, Cheese French Toast Sticks Hash Browns Blueberry Mini Muffins Orange Juice SIDE ITEMS Product Fries 1 (4oz) 1 (5.6oz) 1 (5oz) 1 (3oz) 1 (5oz) 1 (2.5oz) 1 (3.3oz) 1 (6.5oz) Serving Size Small Medium Large Small Medium Large 353 534 351 255 440 213 292 82 Calories 340 440 540 310 400 490 19 22 20 15 60 25 37 20 CHO(mg) 0 0 0 0 0 0 16 21 19 11 4 2 4 1 Protein(g) 4 5 6 4 6 7 23 40 22 16 27 12 14 0 Fat(g) 17 22 27 17 21 26 Serving Size 1 (3.6oz) 1 (4oz) 1 (9.5oz) 1 (5oz) 1 (4.7oz) 1 (12.3oz) 1 (13.2oz) 1 (5.3oz) 1 (6.5oz) 1 (5.4oz) 1 (8oz) 6 pieces 1 (5.8oz) Calories 260 300 570 350 300 800 890 470 530 280 620 236 450 CHO(mg) 28 28 46 30 29 46 48 26 28 29 57 14 33 Protein(g) 14 16 27 16 14 46 51 30 30 20 26 16 16 Fat(g) 10 14 31 19 15 48 55 28 33 10 32 13 28

Onion Rings

Side Garden Salad- no dressing DESSERT Funnel Cake Sticks Dutch Apple Pie HERSHEYs Sundae Pie Frozen Coke Chocolate Shake

1 salad 1 box 1 pie slice 1 pie slice Small Medium Small Medium Large Small Medium

70 300 320 310 110 140 440 650 960 650 920

10 10 0 10 0 0 40 50 75 40 50

4 2 2 3 0 0 9 12 17 10 14

3.5 11 13 19 0 0 11 16 23 21 28

Oreo BK Sundae Shake-Choc

Dominos Pizza
Product (16) Hand Tossed Cheese Pizza Pepperoni Pizza Sausage/Mushroom Pizza Veggie Pizza Deluxe Pizza Double Cheese Ham Pizza Meat Lovers Buffalo Chicken Philly Cheesesteak Sandwich Chicken Bacon Ranch Breadsticks Cheesy Bread Hot Buffalo Wings Cinna Stix Chocolate Lava Crunch Cake Serving Size 1/8 pizza 1/8 pizza 1/8 pizza 1/8 pizza 1/8 pizza 1/8 pizza 1/8 pizza 1/8 pizza 1/8 pizza 1 sub 1 sub 1 stick 1 stick 2 pieces 1 stick 1 cake Calories 376 460 430 498 498 545 417 500 460 690 870 110 210 200 120 350 CHO (mg) 56 56 55 60 59 55 58 65 60 105 125 0 5 50 0 65 Protein (g) 22 24 24 31 27 32 23 22 22 39 45 2 4 16 2 4 Fat (g) 10 18 16 19 20 25 11 24.5 23 28 45 6 6 14 6 17

McDonalds
Product LUNCH/DINNER Hamburger Cheeseburger Quarter Pounder Quarter Pounder w/ Cheese Big Mac Filet-O-Fish McLean Deluxe McLean Deluxe w/ cheese McChicken Chicken Fajitas Grilled Chicken Sandwich Angus Deluxe Chicken Nuggets Serving Size 1 burger 1burger 1 burger 1 burger 1 burger 1 sandwich 1 sandwich 1 sandwich 1 sandwich 1 order 1 sandwich 1 sandwich 4 piece 6 piece 9 piece Small Medium Large 1 order 1order 1 order 12.5oz 12.5oz 1 sandwich 1 sandwich 1 sandwich 2 eggs 1 piece 1 muffin 1 hash brown 1 biscuit 1 biscuit 1 biscuit 1 biscuit 1 order 1 biscuit 1 Bagel 12oz 12oz 12oz 8oz 12oz 12oz Calories 255 305 410 510 500 370 320 370 415 190 420 750 180 270 405 220 320 400 160 340 330 710 580 280 345 430 140 160 170 130 260 420 505 440 350 560 660 450 120 200 140 0 210 CHO (mg) 30 30 34 34 42 38 35 35 39 20 70 135 11 17 25 26 36 46 5 30 25 60 50 28 27 27 1 0 26 15 32 32 33 33 44 265 300 55 25 5 20 0 5 Protein (g) 12 15 23 28 25 14 22 24 19 11 32 40 13 20 30 3 4 6 4 7 8 15 13 18 15 21 12 7 5 1 5 12 19 15 8 11 15 6 6 8 1 0 2 Fat (g) 9 13 20 28 26 18 10 14 20 8 10 39 10 15 22 12 17 22 2 8 10 25 19 11 20 25 10 15 4 7 13 28 33 26 9 32 33 20 7 4 5 0 0.5

SIDES/DESSERT French Fries

Yogurt Parfait Hot Carmel Sundae Hot Fudge Sundae M&M McFlurry Oreo McFlurry BREAKFAST Egg McMuffin Sausage McMuffin Sausage McMuffin w/egg Scrambled Eggs Sausage English Muffin w/ Spread Hash Browns Biscuit w/ Spread Sausage Biscuit Sausage & Egg Biscuit Bacon, Egg, Cheese Biscuit Hot Cakes Sausage, Egg, Cheese McGriddle Steak, Egg, Cheese Bagel Small Caramel Frappe Small Cappuccino Small Nonfat Caramel Mocha Regular Ice Coffee Small Black Coffee Small Wild Berry Smoothie

Pizza Hut
Product THIN-N-CRISPY Cheese Beef Pepperoni Italian Sausage Pork Meat Lovers Veggie Lovers Pepperoni Lovers Supreme Super Supreme HAND TOSSED Cheese Beef Pepperoni Italian Sausage Pork Meat Lovers Veggie Lovers Pepperoni Lovers Supreme Super Supreme Pan Cheese Beef Pepperoni Italian Sausage Pork Meat Lovers Veggie Lovers Pepperoni Lovers Supreme Super Supreme PASTA Lasagna Chicken Alfredo PERSONAL PIZZA Pepperoni Supreme Serving Size 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1 slice 1/2 order 1/2 order 1 whole 1 whole Calories 223 231 230 282 240 297 192 320 262 253 253 261 283 313 270 321 222 335 289 276 279 288 280 399 296 347 249 362 315 302 600 630 675 647 CHO (mg) 19 20 20 20 20 20 20 20 20 20 27 28 28 27 28 28 28 28 28 28 26 27 26 26 27 27 27 27 27 27 100 70 76 76 Protein (g) 13 13 12 14 13 14 11 18 15 16 15 15 20 16 15 16 13 19 17 17 14 10 8 15 10 15 7 14 16 12 31 Fat (g) 10 11 11 17 12 16 8 19 14 12 9 10 10 15 11 15 7 16 12 10 13 18 18 24 19 23 15 25 16 19 31 27 29 28

36 37

Taco Bell
Product SPECIALTIES Bean Burrito Beef Burrito Double Beef Chicken Burrito Burrito Supreme Combination Burrito Hard Shell Taco Soft Shell Chicken Taco Burrito Supreme Mexican Pizza Nachos Fajita Steak Taco Fajita Steak Taco w/ Sour Cream Chicken Fajita 7-layer Burrito Burrito Supreme- Chicken Grilled Stuft Burrito-Beef Grilled Stuft Burrito-Chicken Fresco Burrito Supreme-Chicken Fresco Chicken Soft Taco Fresco Burrito Supreme-Steak Fresco Steak Soft Taco Nachos BellGrande Mexican Rice Pintos n Cheese Chicken Quesadilla SALADS Chicken Ranch Taco Salad Chipotle Steak Taco Salad Express Taco Salad w/ Chips Fiesta Taco Salad DESERTS Cinnamon Twists Caramel Apple Empanada Mango Strawberry Frutista Freeze Serving Size 1 (6.7oz) 1 (6.7oz) 1 (9oz) (6oz) 1 (8.7oz) 1 (6.7oz) 1 (2.75oz) 1 (3.7oz) 1 (16oz) 1 (9.5oz) 1 order (3.7oz) 1 (5oz) 1 (5.75oz) 1 (4.75oz) 1 (243g) 1 (248g) 1(325g) 1(325g) 1 (241g) 1 (135g) 1(241g) 1(128g) 1(305g) 1 (85g) 1 (128g) 1(184g) 1(420g) 1(420g) 1(447g) 1(463g) 1 (35g) 1(85g) 16oz 20oz Calories 359 402 451 334 422 380 184 213 774 714 346 235 281 226 510 400 700 660 350 170 340 160 770 130 170 530 910 900 660 770 170 310 250 280 CHO (mg) 54 38 40 38 46 46 11 19 76 43 37 20 21 20 20 40 60 70 25 25 15 15 30 0 10 75 70 65 60 60 0 0 0 0 Protein (g) 13 22 23 17 17 17 10 14 35 28 7 15 15 14 18 21 27 34 19 12 16 9 20 2 10 28 34 28 24 27 1 3 0 0 Fat (g) 11 17 22 12 19 14 11 10 37 48 18 11 15 10 18 12 30 24 8 4 8 4.5 42 3.5 6 28 55 57 33 42 7 15 0 0

Wendys
Product Serving Size SANDWHICHES Single Hamburger 1(4.7oz) Single w/ Everything 1(7.7oz) Double Hamburger 1(7oz) Big Classic 1(8.9oz) Double w/ Cheese 1(7.8oz) Bacon Cheeseburger 1(5.3oz) Fish Sandwich 1(6.4oz) Grilled Chicken Sandwich 1(6.25oz) Breaded Chicken Sandwich 1(7.3oz) Chicken Club Sandwich 1(7.75oz) Jr. Hamburger 1(4oz) Jr. Bacon Cheeseburger 1(6oz) Jr. Cheeseburger Deluxe 1(6.3oz) Hamburger Kids Meal 1(4oz) Cheeseburger Kids Meal 1(4.3oz) BAKED POTATO OPTIONS Plain 1(10oz) Bacon & Cheese 1(13.4oz) Broccoli & Cheese 1(14.5oz) Cheese 1(13.5oz) Chili & Cheese 1(15.5oz) Sour Cream & Chives 1(11oz) Sour Cream 1 packet FRENCH FRIES, NUGGETS, & CHILI French Fries Small Medium Biggie Chicken Nuggets 6 piece Sweet & Sour Sauce 1 packet Barbecue Sauce 1 packet Sweet/Honey Mustard 1 packet Chili Small Large Cheddar Cheese 2 Tbsp. Saltine Crackers 6 crackers SALADS Caesar Side Salad 1(4.5oz) Deluxe Garden Salad 1(9.6oz) Taco Salad 1(18oz) Grilled Chicken Salad 1(12oz) Side Salad 1(6.6oz) DESSERTS Original Frosty Junior Medium Large M&Ms Twisted Frosty 1(269g) Frosty Float 1(467g) Chocolate Fudge Frosty Shake Small Calories 350 440 560 480 620 440 460 290 450 520 270 440 390 270 310 300 510 450 550 600 370 60 240 360 450 280 45 50 50 190 290 70 75 160 110 640 200 60 150 410 520 560 390 410 CHO(mg) 31 36 26 44 26 26 42 35 44 44 34 33 36 33 33 69 75 77 74 80 71 1 33 50 62 12 11 11 9 21 31 1 12 18 9 70 9 4 15 35 45 40 30 35 Protein(g) 25 26 44 27 48 30 18 24 26 30 15 2 18 15 18 6 17 9 14 21 8 1 3 5 6 14 1 1 1 19 28 4 2 10 7 34 25 3 4 10 13 10 7 8 Fat(g) 15 23 30 23 36 24 25 7 20 25 9 25 20 9 13 0 17 14 24 25 6 6 12 17 22 20 0 0 1 6 9 6 3 6 5 30 8 0 4 10 13 19 7 11

Chic-fil-a
Product CLASSICS Chicken Sandwich Chicken Sandwich Deluxe Spicy Chicken Sandwich Spicy Chicken Sandwich Deluxe Chargrilled Chicken Sandwich Chargrilled Chicken Sand Club Nuggets Serving Size 1 sandwich 1 sandwich 1 sandwich 1 sandwich 1 sandwich 1 sandwich 6-count 8-count 12-count 1 sandwich 1 wrap 1 wrap 1 wrap 1 salad 1 salad 1 salad 1 salad 1 packet 1 packet 1 packet Small Medium Large Medium Large Medium Large Medium Large 1 biscuit 1 biscuit 1 biscuit 3-count 4-count 1 order 1 order 1 order 1 order Large 1 piece 1 piece 1 piece Cup Cone Calories 430 490 480 570 290 410 200 260 400 490 410 460 410 220 180 460 240 80 60 90 270 360 400 360 580 70 110 140 220 440 590 500 280 370 430 230 290 240 700 310 360 370 290 170 CHO(mg) 60 70 65 80 55 80 50 70 105 80 55 65 60 55 55 90 60 0 0 0 0 0 0 20 35 0 0 25 40 25 45 230 40 50 30 10 10 10 95 115 30 25 25 15 Protein(g) 30 33 31 36 29 37 21 28 42 28 33 40 35 22 23 40 26 1 1 2 3 4 5 2 3 1 1 7 12 17 16 21 16 21 7 6 7 7 17 5 6 5 8 5 Fat(g) 17 22 20 27 4 12 9 12 18 19 12 15 12 6 6 22 9 4 2 7 14 19 21 31 50 0 0 4 6 20 39 27 10 14 17 3 6 4.5 33 23 13 19 4.5 4

Chicken Salad Sandwich WRAPS Chargrilled Chicken Cool Wrap Chicken Caesar Cool Wrap Spicy Chicken Cool Wrap SALADS Chargrilled & Fruit Salad Chargrilled Chick Garden Salad Chicken-n-Strips Salad Southwest Chargrilled Salad Tortilla Strips Garlic & Butter Crotons Sunflower Seeds SIDES Waffle Potato Fries

Cole Slaw Fruit Cup Chicken Soup BREAKFAST Chicken Biscuit Sausage Biscuit Bacon, Egg, Cheese Biscuit Chick-n-Minis Cinnamon Clusters Yogurt Parfait Plain w/ Granola w/ Cookie DESSERT Cookies & Cream Milkshake Cheesecake Lemon Pie Fudge Nut Brownie Ice Dream

Fast Food Nutrition Reminders

The nutrition facts listed are some of the more important factors when it comes to selecting a proper meal at a fast food restaurant, HOWEVER these are not the only factors that should be considered o FOR EXAMPLE, some of these foods are low in fat and may look ok with the information listed, but remember things such as simple sugar can deplete the value of any food Watch the amount of sodium that you intake, because it can cause an increase in blood pressure as well as several other adverse effects What you drink with your meal is nearly as important as what you eat at your meal. Sweetened drinks (sweet tea, regular soft drinks, fruit drinks) can harbor uncounted calories that can change your diet, especially if you are trying to lose weight. If you have no other option than to eat at a fast food restaurant, make healthy choices, or at least do your best not to combine unhealthy choices such as a fried chicken sandwich, large fries, and a large regular soda. FINALLY, the choice is ultimately up to you as an individual as to how disciplined you will be when it comes to your diet. While you can get by eating anything as long as your caloric intake is within the normal, you will NEVER reach your full potential unless you commit yourself to eating properly.