Hiram College Football 2010 Summer Manual

Hiram College Football 2010 Summer Manual
Remember – Champions are made when no one

is watching!
A WINNER’S CREED
If you think you are beaten, you are.
If you think you dare not, you don’t.
If you’d like to win, but think you can’t,
it’s almost a cinch you won’t.
If you think you’ll lose, your lost.
For out in the world we find success
begins with a person’s will.
It’s all in the state of mind.
Life’s battles don’t always go to the
stronger or faster hand.
But sooner or later, the person who
wins is the one who thinks
“I…..CAN!”
Summer Manual Table of Contents
 Dynamic Stretch
 Different Types of Strength Training for Football
 Phases for Hiram Summer Lifting
 Hypertrophy Strength Training
 May 16th thru June 11th workouts
 Conditioning Workouts
 Nutrition
The next 4 weeks will be posted on June 14 th!
***Remember what you do now will determine your success and the
team’s success this fall!
Have a great summer and we look forward to seeing you on August 14 th!
Hiram Football Dynamic Active Warm-up:
The dynamic flexibility-warm-up consists of drills that use sport specific movements to raise
your core body temperature and muscle temperature. This will prepare your body for stretching,
strength training, sprint training, or any other strenuous activities. This warm up prepares the
body for linear movements with greater concentration on the hip flexors, hamstrings, and
quadriceps. The lateral movements concentrate on the abductor and adductor groups. Dynamic
flexibility Dynamic flexibility will improve flexibility, balance, coordination, and ligament and
muscle elasticity. The following drills should be done gradually with proper technique. You can
refer to the connection on the football blog spot to see the video for our Dynamic Stretch
Routine.
Different Types of Strength Training for Football

A bodybuilder's primary objective is to build size and definition. But contrary to popular belief,
larger muscles are NOT always stronger or more powerful muscles. Not only that, too much bulk
will reduce your speed, agility and quickness.
When most non-professional athletes visit the gym or the weight room, what do they do? They
follow a classical program of 3 to 4 sets of 8 to 12 repetitions. They might throw in a few drop
sets or super sets for good measure and they stick to traditional exercises like the bench press
and dumbbell curls.
Football players (especially linemen) do need bulk and a lot of bodyweight. But they also need
high levels of strength and sport-specific power.
Wide receivers, defensive backs and tailbacks need less bulk and more speed and agility. But
they still need strength and power.
So is the bodybuilding system the most effective for football players?
On its own - no.
But as a phase in the off-season, lasting perhaps 4-6 weeks, it serves a very important purpose.
Training for maximal strength (which is just as important) takes something a little different than
4 sets of 10 reps. So does converting that strength into explosive power - perhaps the most
important physical trait for all players to possess.
Hiram Football Summer Lifting

Our lifting this summer will consist of 3 phases:
 Hypertrophy Training
 Maximal Strength Training
 Power Training
Each phase will last 4 weeks and it is important to follow and understand the objectives of each
one of these phases! You will only be provided with one phase at a time. At the end of 4
weeks the new phase will be added!
It is very important to follow the percentages of your maxes to receive the full benefit of
the workout.
Hypertrophy Strength Training for Football

This phase will run from May 17th to June 11th.
Hypertrophy is simply an increase in muscle mass due
to an increase in the size or each fiber.
Football players are one of the few groups of athletes
who genuinely need to train for increased bulk and lean
weight - particularly linemen. Yet this is the only type of
strength training that most athletes do.
Although a bodybuilding-type program is the best way to increase lean weight and bulk, it is
not the most efficient method for increasing maximum strength. As a result, even linemen
should dedicate only about half of their total strength training routine to building mass.
The off-season may last 6 to 7 months. To reach peak performance by the end you need to
develop high levels of maximum strength, lean muscle mass and most importantly... explosive
power.
But you can't do it all in one go. Instead, split your pre-season into smaller macro-cycles.
A macro-cycle is simply a period of time (maybe 4-6 weeks) in which you set a very definite
outcome and follow a very specific type of training.
After a macro-cycle of functional strength training (i.e. 4 weeks), you might then train for
hypertrophy or increased bulk for 4 weeks (another macro-cycle). Then you'd follow a
maximal strength program for 4 weeks, then a power lifting program for 4 weeks and so on...
There are some key differences between bodybuilding and hypertrophy training for sport. Here
are the main ones:
 As a football player, stick to working the prime movers - bodybuilders target every
single muscle group.
 You should rest for 3-5 minutes between sets - longer than bodybuilders
 Split the routine so body parts are worked only once or twice a week.
 Keep sessions to no more than 3-4 per week - bodybuilders train up to 6 days a
week.
 Stretch at the end of each session and between sets. This helps offset muscle
shortening which will decrease your speed and power.
May 17 thru May 21 Workout
Monday Thursday
Dynamic Warm-Up Dynamic Warm up
Body Core: Body Core:
Bent Knee Crunches 3x30 sec. Bent Knee Crunches 3x30 sec.
Twisting Bent Knee Crunches 3x30 Twisting Bent Knee Crunches 3x30
sec. sec.
Superman 3x30 sec. Superman 3x30 sec.
Power Power
Hang Clean 3x4 Push Press 3x4
Chest Chest
Bench Press Incline Press
Warm up set of 12 Warm up set of 12
3x12 at 50%,55%, 60% 3x12 increase weight each set
Shoulders Shoulders
Military Press 3x12 DB Press 3x12
Dumbell Front Raises 4x12 Upright Rows 3x12
Shoulder Shrugs 4x12 Triceps
Triceps Tricep Ext. 4x12
Close Grip 4x12
Wrist Forearm Wrist Forearm
Barbell Wrist Curls 3x12 Barbell Wrist Curls 3x12
Tuesday Friday
Dynamic Warm up Dynamic Warm up
Reach Thrus 3x30 sec. Reach Thrus 3x30 sec.
Leg Lifts 3x30 sec. Leg Lifts 3x30 sec.
Bicycle Abs 30 Sec x 3 Bicycle Abs 30 Sec x 3
.
Power Power
Deadlift 3x4 Hang Snatch 3x4
Legs Legs
Squat Front Squat
3x12 at 50%,55%, 60% 3x12 at 50%,55%, 60%
Leg Curls //Calf Raises 3x12 Leg Curls //Calf Raises 3x12
Back Back
Lat Pulldowns 4x12 Lat Pulldowns 4x12
Seated Row 4x12 Bent Over Rows 4x6 each arm
May
Biceps 24 thru May 28 Workouts
Biceps
Straight Bar Curls 4x12 Preacher Curls 4x12
Back Hypers 4x12 Back Hypers 4x12
Necks Machine or Manual Necks Machine or Manual
4x12 4x12
May 24 thru May 28th Workouts
Monday Thursday
sec. sec.
Power Power
Chest Chest
3x10 at 55%,60%, 65% 3x12 increase weight each set
Shoulders Shoulders
Close Grip 4x10
Tuesday Friday
Power Power
Legs Legs
Squat Front Squat
3x10 at 55%,60%, 65% 3x10
Back Back
Biceps Biceps
Necks Machine or Manual Necks Machine or Manual
4x12 4x12
May 31 thru June 4th Workout
Monday Thursday
sec. sec.
Power Power
Chest Chest
4x8 55, 60, 65, 70% 4x8 increase weight each set
Shoulders Shoulders
Close Grip 4x8
Tuesday Friday
Power Power
Legs Legs
Squat Front Squat
4x8 55, 60, 65, 70% 4x8
Back Back
Biceps Biceps
June 7 thru June 11
Monday Thursday
sec. sec.
Power Power
Chest Chest
4x8 60, 65, 70,75% 4x8 increase weight each set
Shoulders Shoulders
Close Grip 4x8
Tuesday Friday
Power Power
Legs Legs
Squat Front Squat
4x8 60, 65, 70,75% 4x8
Back Back
Biceps Biceps
Necks Machine or Manual 4x12 Necks Machine or Manual 4x12
*** Make sure to static stretch after every lifting and conditioning
session.
May 17th thru June 11th Conditioning Workouts
Need to purchase a jump rope and an aerobic step box! The gym
you are working out at may have these and a large plyo box!
Monday and Thursday

Agility Sets Reps
1. Jump Rope 3 1 Minute
2. Small Aerobic Step Box– Forward 2 15 sec
Only
3. Lean-Fall-Run 2 5 @ 20 yards
4. Partner Resisted Races 2 5 @ 20 yards
Plyos Sets Reps
1. Side to Side Plane Box Hops 3 8
2. Frontal Plane Box Hops 3 8
3. Back Plane Box Hops 3 8
Tuesday and Friday
Agility and Conditioning Sets Reps
1. The Series @ 8 yards – Shuffle 3 1
(facing right) down & back; Sprint &
backpedal; Shuffle (facing left) down
& back; Backpedal & Sprint; Repeat
2. Small Aerobic Step Box Crossovers 2 15 sec.

Nutrition
Our primary concern in the area of nutrition is to enhance the quality of your life, not
performance enhancement. To reach your full potential physically you must develop a
disciplined approach to eating, exercise, and getting enough rest. How disciplined are you in the
area of nutrition? Ask yourself the following questions.
Do you …
* Eat breakfast daily and at breakfast consume approximately 25% of your daily caloric
needs?
* Eat at least three meals/day?
* Consume a nutritious snack between meals?
* Eat from all food groups?
* Consume 60% of your calories from carbohydrates?
* Restrict your intake of fat calories to 25%?
* Read the labels?
* Eat five servings of fruit daily?
* Eat at least one vegetable a day?
* Consume at least 25 grams of fiber/day?
* Drink at least eight (8 ounce) glasses of water each day in addition to replacing water
lost through sweat?
* Avoid low calorie diets and fasting?
* Avoid losing more than 1 lb. of fat/week?
* When losing weight find out how much food you can eat (not how little) and continue
to lose fat?
* Pay attention to body composition instead of bodyweight?
Poor health, a lower quality of life, and premature death can result from long-term unsound
eating habits. Your interest in sound nutrition can avoid some of those problems.
There are no magic pills or potions available that will give you more energy, make you run
faster, or improve your skills. Having the discipline to eat a balanced diet of normal foods each
day is the only “secret formula.”
The term “balanced diet” is often misinterpreted. It is not a computer-generated menu of
organically grown beans and sprouts. It is the proper amount of normal foods purchased in the
grocery store.
Supplements/Health Foods
Today the health food industry is a multi-million dollar business. Why? Money, money, money.
More fraud and half-truths exist in the area of nutrition than in any other segment of the fitness
industry. We are a gullible public. For years we’ve been told to take a pill or potion for any
ailment that we have. We want a quick fix.
Enthusiasts have discarded the basic food groups for amino acids, vitamins, fat burners, and
energy bars. Athletes are the most gullible. Often they have little or no knowledge of what
they’re taking. Some will try anything if they think it might give them an edge. Unfortunately
many players taking supplements are less inclined to eat a balanced diet, and often choose pills
and potions instead of eating meals.
The Food and Drug Administration doesn’t control food supplements. Laws don’t exist to protect
the consumer. There’s no guarantee that what’s on the label is actually in the bottle.
Dr. Bob Goldman, in his book, Death In The Locker Room, refers to a questionnaire he
administered to a group of Olympic athletes. One of the questions asked was, “Would you be
willing to take a pill that would eventually kill you, if it guaranteed you would win a gold
medal?” More than fifty percent of the athletes responded, “Yes.”
In real life we don’t know if any of those Olympians would have actually sacrificed their life for
a gold medal. It is an indication, however, of how strong the will of an athlete is to succeed. The
vulnerability of an NFL player is easily exposed. Some are willing to try anything to make the
team, play well, and extend their career.
Nancy Clark, M.S., R.D., author and eminently qualified nutrition expert states, “People who
take mega-doses of vitamins and minerals should consider that the practice is similar to pumping
your body full of chemicals. It may create imbalances that interfere with optimal health.”
Clark states, “A diet with 1500 calories a day from appropriate foods can satisfy the RDA in
most categories.” She adds, “Athletes who take in 2,000 to 4,000 calories daily increase their
chances greatly of getting the proper nutrient amounts. They are also getting things in food, like
fiber and other health protective compounds that supplements don’t provide.” The RDAs
You don’t have to visit the mall to find health food. The best health food you can buy is in your
neighborhood grocery store. The prices are cheaper and the quality of the food is superior to
supplements. There’s nothing your body needs that can’t be purchased in a grocery store.
Our government established an organization in 1943 to set nutrition standards. Its standards are
called the Recommended Dietary Allowances (RDAs). The organization is called the Food and
Nutrition Board (FNB) of the National Research Council, a subdivision of the National Academy of
Sciences. The FNB is a panel of experts that provide the guidelines used to ensure proper nutrition.
The sole responsibility of the FNB is to tell the American public what nutrients are needed to lead a
healthy life. Those needs don’t include supplements.
The RDA’s exceed the needs of most people, including athletes. Don’t worry if your daily intake
fluctuates, it will balance out weekly and yearly, unless you abstain from a food group.
The Basic Six

There are six basic nutrients in the foods you eat. A balanced daily diet will provide you with
more than enough of these essential nutrients. Look no further than the grocery store to find all
six:
1. Carbohydrates
2. Fats
3. Proteins
4. Vitamins
5. Minerals
6. Water
Carbohydrates
Carbohydrates are your best source of energy. The body can break carbohydrates down into a
usable source of energy rapidly. It is the best health food you can eat. It is the jet fuel of food.
Sixty percent of your daily caloric intake should come in the form of carbohydrates. Good
sources of carbohydrates include bread, grains, cereals, pastas, fruits, and vegetables. 60% of
your daily caloric intake should come in the form of carbohydrates.
Fats
Fat is a poor source of energy. It takes the body a long time to break it down into a usable fuel. If
the body cannot break it down to a usable source of energy it stores it as fat in the body. There
are two types of fat, saturated and unsaturated. Saturated fats include animal fats which is
damaging when too much is consumed. Other common sources of saturated fat include butter,
margarine, cream, salad dressings, cheese, shortening, whole milk, fried foods, chocolate, and
many pastries. Unsaturated fats are less harmful. Examples include corn oil, olive oil and peanut
oil.
The additional fat serves no value except to insulate the body and make it more buoyant. Unless
you plan on swimming a long distance in cold water, there’s no advantage to adding any excess
fat to your body.
Only 25% of your daily caloric intake should come in the form of fat.
Protein
Protein is primarily used to rebuild and repair muscle. It is broken down into amino acids for the
muscles and other tissues to use. It is a poor source of energy. Most people consume far more
protein than they need. Excess protein is converted to fat and stored in the body, or excreted in
your waste products.
Good sources of protein include dairy products, lean meats, fish, and chicken. Protein pills and
powders (including amino acids) are a waste of money. Amino acids became the “super
potion” of the 1990’s. However, the literature states that the body can obtain all essential amino
acids from a balanced diet.
Additional protein supplementation is both expensive and unnecessary. Covert Bailey, a fitness
expert, states, “A growing body of evidence indicates that consuming too much protein is not
only foolish; it can be harmful.”
The Federal Trade Commission (FTC) in Washington, D.C., published a report entitled “Protein
for Athletes.” In this report the FTC states that athletes don’t need any more protein than the
suggested RDA. People selling supplements tell athletes otherwise.
The report says, “...many protein supplement manufacturers use such misconceptions to promote
their powders, tablets, or liquids to athletes -- a group that is particularly susceptible to health
and body building claims. Athletes have bought the claims and the supplements. Now the FTC
staff says the supplements are generally unnecessary and, in some instances, cause decreased
muscle efficiency and performance.”
Instead of wasting money on supplements, you should use that money to purchase lean meats,
fish, and chicken. The FTC states, “Protein supplements are more costly per ounce than protein
in food form.” The FTC report adds, “...supplements are, in general, of a lower quality protein.”
There are no secret potions. There are no magic foods. Eat a balanced diet and you’ll consume
more than enough protein. The March 1988 issue of The Physician and Sports Medicine
magazine published an article titled, Amino Acid Supplements: Beneficial or Risky? In the
article the authors state, “Athletes who consume adequate calories generally obtain sufficient
protein and amino acids.” They add, “Clearly, amino acid supplementation for athletes is a
confusing topic--rife with anecdotal evidence. For most athletes, amino acid supplements are just
expensive-and unneeded-protein supplements.”
Most Americans (including athletes) consume far more protein than they need. Only 15% of
your daily caloric intake should come from protein. You don’t need more protein you need more
carbohydrates.
Vitamins
Vitamins are chemicals that sustain life. They serve as metabolic catalysts that regulate all
chemical reactions in the body. People often take vitamins to give them more energy. Vitamins
do not provide energy. Food provides you with energy...not vitamins.
A balanced diet will provide more than the minimum daily requirements. If you’re concerned,
take no more than a multiple vitamin. Mega dosing any vitamin is unnecessary and potentially
harmful.
In their book, Vitamins & Health Foods: The Great American Hustle, Victor Herbert, M.D., and
Stephen Barrett M.D., state, “The RDA (Recommended Daily Allowance) for each vitamin and
mineral is usually set by noting the entire range of normal human needs, selecting the number at
the high end of that range, and adding a “safety factor” to allow for “reserve” body stores
without risking toxicity from overdose.” They add, “For example, the range of normal adult need
for vitamin C is 5 -10 mg per day. In setting the RDA at 60 mg, a 50 mg “safety factor” is added
so that the body will store 1,500 mg of vitamin C, enough to last 5 months if you ate no vitamin
C at all.”
Few athletes in our country are deficient in any nutrient. If they are deficient a better selection of
foods is the answer, not pills and powders. Dr. Fred Stare, M.D., and Virginia Aronson, R.D., are
authors of the book, Dear Dr. Stare: What Should I Eat? In their book they state, “Despite claims
to the contrary by food faddists, there is no reason for anyone who eats a well-balanced diet to
take vitamin supplements unless they are recommended by a competent physician for the
treatment of a specific problem. Unfortunately, many people have been influenced by vitamin
mythology to think otherwise.”
Dr. Stare adds, “Ingestion of vitamins and/or minerals in excess of the RDA will be of no benefit
to ordinary individuals regardless of activity. Active men and women do not need a specially
formulated vitamin and/or mineral product, or for that matter, any kind of nutritional
supplement.”
Minerals
Dr. Charles Marshall defines minerals as inorganic compounds (usually salts and oxides). The
Food and Nutrition Board considers 16 minerals essential for humans.
Minerals form structures in the body. Bones, for example, are formed with the help of calcium.
Minerals also regulate body processes. For example, the iron in red blood cells transports
oxygen. A balanced diet provides you with all the minerals you need.
Water
The body is predominantly composed of water. All systems in the body are dependent upon
water. Premature fatigue during a game and poor recovery can be the result of not drinking
enough water each day. Most athletes live in an under-hydrated state, which significantly
decreases the efficiency of all systems in the body.
Dr. Pat Mann, former nutrition consultant for the Washington Capitals Hockey Team, states,
“There is no fountain of youth, no magic pill or potion to enhance performance. But there is
water.” She adds, “...few things cripple athletes faster than dehydration.”
You don’t need to be in an exhausted state to negatively impact your performance. Dr. Mann
states, “A one to two percent drop in body weight due to water loss can cause a 15% decrease in
performance.”
Athletes simply don’t drink enough water. They contribute to the problem by consuming
diuretics such as alcohol, coffee, tea, and caffeinated sodas. Athletes perspire profusely every
day. You lose additional water simply by breathing. Under normal circumstances, we lose 2 to 3
liters of water a day. This water must be replaced. You should consume at least two extra quarts
(eight 8 ounce glasses) of water every day above and beyond what you sweat to remain properly
hydrated.
Water Tips For Football Players.

How do you know if your water intake is adequate? A rule of thumb you can use is the color
of your urine. It should be almost clear in color. If it is bright yellow you’re not drinking enough
water. Another rule of thumb is to replace each pound of weight lost with a pint of water. A pint
of water weighs approximately one pound.
When the body gets hot it perspires in an attempt to cool the blood down. About 50% of your
body heat is lost through your head. During hot weather, you should remove your helmet
whenever possible (TV time-outs, measuring for a first down). Expose your skin as much as
possible (pull your socks down when you’re off the field, remove your pads at half-time, replace
sweat drenched clothing, don’t wear a bandanna).
Thirst is not a reliable indicator of proper hydration; those who work out tend to replace only
about two-thirds of the water they’ve lost during exercise.
Players prone to cramping should use extra salt during periods of abnormal sweating. At their
testing laboratory in Chicago, Gatorade researchers have discovered that we lose sodium in
significantly greater amounts than other minerals. Salty snacks (pretzels) and additional table salt
are recommended during periods of high heat and humidity.
You also need to drink during cold weather. Often the urge to drink when you’re cold is
suppressed, but proper hydration is still critical.
Alcohol In Athletes
A great way to reduce the positive effects of your hard work is to consume alcohol. The
negative affects are staggering how your training is affected by alcohol. 61% of college players
have admitted that their performance has been negatively affected by alcohol and 75% of
captains admit to the use of alcohol. What type of precedence are we going to set as a teammate,
upperclassman or leader?
Athletes, especially football players put themselves in high risk situations on the field everyday.
Not every person on the planet can strap shoulders pads on and run at full speed into someone for
3 straight hours. Unfortunately, these “high risk” behaviors are carried over off the field. Do not
let the social and popularity issues affect your training. Do not be the teammate to consume
alcohol because, “everyone else is” or “you don’t want to be left out” or “it helps me fit in.” Be
the teammate to lead with a positive example against alcohol, stating how your training and the
team is more important than one night. There is more of a chance you will drink or smoke weed
because you are hanging out with people who are drinking and smoking weed, FAMILIARITY
+ ACCESS = USE!
The #1 cause of deaths and accidents in 14-24 year olds is alcohol. This includes DUI’s
(vehicular manslaughter), underage arrests and drunken disorder. Remember, 14-24 years are
the most dangerous ten years of the entire lifespan. We lose more people to fatal accidents
during this time than during all other ages combined. DO NOT DRINK AND DRIVE,
remember you are not only putting yourself at risk but every other person on the road and in your
car!
THERE ARE NO POSITIVE EFFECTS FROM ALCOHOL, socially, health-wise, athletically,

community-wise or family-wise. Alcohol is a METABOLIC POISON that crosses all barriers
and negatively affects all systems of the human physiology simultaneously. Tests ran by the
Olympic Drug Committee show that alcohol will slow your agility, drop your HGH production
by 70% (HGH repairs muscle fibers). Sleep is the key to muscle recovery and when you fall
asleep intoxicated you do not REM sleep. REM sleep is when your body recovers your muscles
from the tear down of workout. You’re explosive power is reduced by alcohol along with your
hand and eye coordination, accuracy skills and it slows your reflexes. Alcohol actually slows
down the speed of your brain for 12 hours. Your bodies blood glucose decreases because your
body is too busy the next day fighting the alcohol in you. In men, your testosterone levels drop
to female like levels, this can happen up to 96 hours after heavy drinking. Alcohols diuretic
effect diminishes water soluble vitamins required for hormone catalytic/conversion actions and it
greatly increases the release of Cortisol (the stress hormone).
Olympic studies have shown that the best athletes in the world have 11.4% less productions due
to alcohol while college athletes produce 15.2% less. 75 football players were tested a major
university. They were asked to run 10 40’s, take a 3 minute rest then time 10 more 40’s. The
average time was around a 5.377 while the last 40 time was 6.100. Two weeks later the players
were taken out and given 10 beers in 4 hours and asked run the tests again the next day. The
average 40 time was 5.437 and the last 40 time averaged 6.500. The player’s production was
dropped by 6.2%. In a game of inches, every hundredth of a second counts!
Most people think that alcohol will only affect your body until your hang over is gone but this is
far from the truth. 1 alcoholic drink will negate 14 days of training and not only does it destroy
you athletically but it helps diminish your immune system. When do we play football? The fall.
When is flue season? The fall! You cannot perform to your highest potential when you are not
healthy.
To win football games, teams need to have talent. Players must be able to run fast, catch the
ball, be a great tackler, jump high, be agile and be strong benchers and squatters. The best teams
in the world have talent…but what separates the teams that have equal talent? What separates
those teams are the teams that do the things that TAKE NO TALENT. It does not take
talent to studying for an extra hour. It does not take talent to run that extra mile. It does not take
talent to stay in on a Friday night and say no to alcohol. It does not take talent to not smoke
marijuana. It doesn’t take talent to sit in the front row during class, take notes and participate. It
does not take talent to be on time. It does not take talent to follow team rules, to do community
service, to have a passion for the game of football. It does not take talent to be tough and say no!
What will you sacrifice now for success later? Alcohol will not affect Hiram College positively
in any way! Why would you do anything to hurt yourself, your training and the team? Do what
is right this summer and do not hurt the team. Remember, TALENT IS NEVER ENOUGH
and THE MOST PRIZED POSSESSION YOU HAVE THIS SUMMER IS YOUR TIME.
Do not waste your time, make the best of that time and come in ready to win games!

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Remember – Champions are made when no one

Different Types of Strength Training for Football

Hiram Football Summer Lifting

Hypertrophy Strength Training for Football

Monday and Thursday

2. Small Aerobic Step Box Crossovers 2 15 sec.

* Eat at least three meals/day?

* Consume a nutritious snack between meals?

* Eat from all food groups?

* Consume 60% of your calories from carbohydrates?

* Restrict your intake of fat calories to 25%?

* Read the labels?

* Eat five servings of fruit daily?

* Eat at least one vegetable a day?

* Consume at least 25 grams of fiber/day?

* Avoid low calorie diets and fasting?

* Avoid losing more than 1 lb. of fat/week?

* Pay attention to body composition instead of bodyweight?

The Basic Six

Water Tips For Football Players.

THERE ARE NO POSITIVE EFFECTS FROM ALCOHOL, socially, health-wise, athletically,

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