Strength and Conditioning

Program
Our Strength and Conditioning program is designed in order to tax
every aspect involved in athletic performance.
We are purposely tearing your body down through the overload
principle so that it will build upon itself stronger.

CHOICE OVER CIRCUMSTANCES

Becoming your best you is a choice!
Our genetics determine our ceiling as an athlete.
Most of us were not blessed with the genetics of being 62 215 lbs 4.4
40 yard dash, 315 lb bench, etc!
But we can CHOOSE to become the best version of us.

CHOOSE GREATNESS: STEPS

1. SET HUGE GOALS
2. PLAN THE WORK
3. WORK THE PLAN
A. SELF-DISCIPLINE
I.

COMMIT THE TIME IT TAKES TO BE GREAT

B. HARD WORK
A.

THERE IS NO SUBSTITUTE

4. ACHIEVE THE BEST YOU POSSIBLE

Strength and Conditioning Program

WHY DO WE TRAIN?

Physical Development Goals

Develop a Stronger Athlete
Strength= force production. The more force your body can produce the faster
you will run, the farther you will hit, the higher you will jump.

Develop a Bigger Athlete:

Through an increase in Lean Muscle Mass

Develop a Faster Athlete

Through an increase in force production, rate of force development,
technique, neuromuscular training

More Efficient Athlete Increase work capacity

Mentally Tougher
Injury Prevention

STRENGTH & CONDITIONING:

DEVELOP THE PHYSICAL &
MENTAL EDGE
The goal of our in-season and out of season strength and conditioning
is to continually develop the high school athlete so that when he
reaches the end of his career he will have maximized his God-Given
capacity to excel on the field of play.

BIG-SLOW-INEFFICIENT

Small-Weak-Inefficient-Injury Prone

BIG-STRONG-EFFICIENT

BIG-STRONG-EFFICIENT ATHLETES

BIG-STRONG-EFFICIENT ATHLETES

KAM CHANCELLOR

MAURICE JONES-DREW

VITAL COMPONENTS TO
ENHANCING SIZE-SPEED-STRENGTH
1.STRENGTH AND CONDITIONING
2.NUTRITION
3.REST

EAT-SLEEP-TRAIN-GROW
STRENGTH
&
CONDITIONING

NUTRITION
REST

EAT-SLEEP-TRAIN-GROW
EAT-SLEEP-TRAIN-GROW
EAT-SLEEP-TRAIN-GROW
EAT-SLEEP-TRAIN-GROW
EAT-SLEEP-TRAIN-GROW
EAT-SLEEP-TRAIN-GROW
EAT-SLEEP-TRAIN-GROW

CHOOSE TO TRANSFORM
John Welbourn
1st picture 9th grade 60 165 lbs
Bench 115 lbs
Squat 190 lbs

2nd Picture 12th grade 64 275 lbs

Bench 315 lbs
Squat 425 lbs

CHOOSE TO TRANSFORM
Tanner Jenkins
1st picture 17 years old
2nd Picture 26 years old

CHOOSE TO TRANSFORM
Both of these men attribute diet being the 100% difference in the
transformation from pudgy or scrawny boy to powerful & explosive beast.

What is the Role of

Nutrition/Diet in
Becoming a Better
Athlete?

DIET: The Foundation to Maximizing

Athletic Performance
You can follow the best workout ever designed, but IF YOU ARE NOT
EATING PROPERLY, YOUR ATHLETIC GAINS WILL SUFFER!

YOUR BODY: THE MACHINE

GARBAGE IN = GARBAGE OUT

ABS DONT MAKE TACKLES OR

TOUCHDOWNS

EAT!!!!!

Metabolism
Metabolism
HOW your body converts the food and water you consume into energy for
immediate use or to be stored for later.
This energy doesnt only power your workouts every action your body
performs, including brushing your teeth and getting dressed in the morning,
breathing, etc. All of this requires this energy.

The Metabolic Bonfire

The Metabolic Bonfire

The Metabolic Bonfire

Your metabolism is a bonfire that is always lit.
the right nutrition choices and the right kind of exercise impacts your
metabolism and helps you burn mega calories around the clock.
Some peoples fire is a small campfire, with only light coals burning.
Others have a large bonfire that roars and consumes everything
thrown into it
The goal is to take this small flame that is always burning calories and
make it bigger, make it burn longer, and make it burn more overall
calories.

FUEL: WET LOGS

FUEL: WET LOGS

Wet logs = crappy, processed, unhealthy junk food such as fast food,
fried food, potato chips, pizza, donuts, etc.
The wet logs would not burn much at all
They would just keep piling up higher and higher. If you did this
consistently overtime, you would end up with a huge pile up wet logs
that just sit there and dont do anything. The small flame keeps
burning, but not enough to use the wet logs as proper fuel.
This is what happens when you constantly feed your body crappy,
processed, unhealthy junk food. It accumulates and is stored as body
fat.

DRY LOGS

DRY LOGS
Dry logs = whole, unprocessed, natural, high quality protein such as
lean meats, "good" carbohydrates such as fruits and vegetables, and
healthy fats.

Lighter Fluid
Lighter Fluid=Hard Work
The people who are the leanest are the ones who eat high quality
food every 2-3 hours and keep their workouts hard and intense

TO GROW SIZE, STRENGTH, & SPEED:

WE MUST TAKE IN
MORE FOOD/ENERGY
THAN WE USE
There must be a
surplus of fuel to
construct our bigger
faster stronger body

Calories:
We use calories to measure how much food/energy our body uses
per day
We use calories to measure how much energy is contained inside of
the food that we eat.

Anabolic/Catabolic State:
Anabolic-Body has a surplus of calories
Catobolic-Body is at a deficit for calories

How Many Calories Do I Need?

Estimated Daily Caloric Expenditure

16 Yrs Old; 57 150= 2670 Calories per Day

17 Yrs. Old; 510 180lbs.=2962 Calories per Day
17 Yrs. Old; 6 200 lbs.= 3157 Calories per Day
17 Yrs. Old; 64 235 lbs.= 3547 Calories per Day

For your specific Daily Caloric Expenditure go to GOOGLE and

search:
estimated daily caloric expenditure

NO MAGIC FOODS OR SUPPLEMENTS

The effectiveness that diet has on training is
achieved by following basic sound nutrition
stemming from the basic food groups.
Basic Food Groups:
Meat, Fruit, Vegtables, Grain, Dairy Products

Six Nutrients Essential to Body Functioning:

Carbohydrates
#1 Source of fuel the body uses during intense activities.
Provide energy for basic body functions, nerve transmissions, and
muscular contractions

LOW GLYCEMIC VS. HIGH GLYCEMIC

CARBS
Low Glycemic-Slow digesting, excess stored as
glycogen/energy

High Glycemic-Fast digesting, excess stored as glucose

which if not used ASAP is stored as fat/adipose tissue

Protein
Necessary for tissue growth and development. (Muscle Tissue
growth!!!!!)

Vitamins
Act as regulators and catalysts for body functions. The also assist in
the utilization of other nutrients.

Minerals
Act as catalysts for body functions. Included in these are muscle
response, nerve transmission, digestion, and utilization ofother
nutrients.

Water
The most important of the six nutrients
Essential in the digestive process and aids in the transport of
nutrients in the body along with many other vital functions in the
body
Drink at least 1 GALLON of water EVERY DAY!

DIET GUIDELINES: WORDS TO THE WISE

MAKE YOURSELF EAT!
Do not spend your money on junk food. Take a trip to the grocery
store and buy some food.
Enclosed in a brief outline of sound nutritional practice and
information along with a simple meal plan and shopping list. USE IT!
NEVER SKIP MEALS!!! FEED THE MACHINE!
It will always cause a more drastic spike in your insulin levels when you finally eat!

Any food in excess, whether it is good(fruit,veggies, etc.) or bad(fried

food, candy, etc.) is stored as fat
Portion control is one of the most important keys to dietary success.

Catholic Hornet Football Nutrition Suggestions

2016
Weight Gain Eating Times:
1.
2.
3.
4.
5.
6.

Breakfast
Mid-Morning Snack
Lunch
After School Snack/Postworkout Snack
Dinner
Pre-Bed Snack or Shake

Weight Loss/Maintenance Eating

Times:
1.
2.
3.
4.

Breakfast
Mid-Morning Snack
Lunch
After School Snack/Postworkout
Snack
5. Dinner

FOR THE GUY WHO CANT GAIN

WEIGHT:
EAT! Try and eat good food, but when not available
JUST EAT!
THINK CALORIES CALORIES CALORIES!
IT TAKES DISCIPLINE AND EFFORT TO PLAN MEALS
AND PREPARE FOODS SHAKES ETC!
IF YOU ARE SERIOUS ABOUT BECOMING AN
EXPLOSIVE AND POWERFUL ATHLETE YOU WILL DO
THE THINGS NECESSARY TO FEED THE
MACHINE!

Weight Gain Meal-by-Meal Caloric Example

Breakfast
Postworkout Snack

1000 Calories
800 Calories

Shake-500 Calories
Snack- 300 Calories

Lunch
Mid-Afternoon Snack
Dinner
Bedtime Snack

1500 Calories
600 Calories
1500 Calories
600 Calories
6,000 Calorie Total

Catholic Hornet Football Nutrition Suggestions

Healthy Meal and Snack Options

Supplementation:
Definition of supplement: add an extra element to something to
enhance
There is no substitute for a healthy and strong diet
We supplement to add to an already strong and healthy diet

Safety:
All supplements are things that I have used or been on myself for over
17 years. I would not recommend them to you if I did not know they
were completely healthy and safe
I have a Bachelors of Science Degree in the Science of Human
Movement for LSU.
My courseload and continued subsequent study post-grad has equipped me
with the knowledge necessary to provide healthy recommendations to you as
a student athlete.

If any of your parents have questions or concerns please have them

contact me @ dsimoneaux@catholicpc.com

Recommendation #1: Protein Drink

/ Post-Workout Replenishment
To provide the body with the necessary proteins, carbs, and fats to
replenish and rebuild the caloric deficits post workout.
Gold Standard Whey
Syntha-6
Cytogainer
ON Pro Gainer

$ Servings Price / Serving Protein Carbs Calories

Link
Goal
$ 56.97
34 $
1.68
48
8
240 https://www.amazon.com/Optimum-Nutritio
Lean Up
$ 39.99
24 $
1.67
44
30
400 https://www.amazon.com/BSN-Syntha-6-Coo
Maintain
$ 40.09
18 $
2.23
54
74
560 https://www.amazon.com/CytoSport-GainerGain Mass
$ 67.99
28 $
2.43
60
85
650 https://www.amazon.com/Gainer-Double-Ch
Gain Mass

Recommendation #2: Multivitamin

To provide necessary vitamins, minerals and nutrients that may be
missing in the athletes diet.

Optimen Multi-Vitamin $33.95 80 $ 0.42

https://www.amazon.com/Opt
Multivitmamium-n Nutri

Recommendation #3: Creatine

Creatine is a natural substance that turns into creatine phosphate in
the body. Creatine phosphate helps make a substance called
adenosine triphosphate (ATP). ATP provides the energy for
muscle contractions.

$
Concrete Creatine

$ 23.40

Servings Price / Serving Protein

48 $

0.49

Carbs

Calories

Link

Goal

https://www.amazon.com/CON-CRET-Creatine-HC
Recovery, Endurance

WORK ETHIC
Finally, if you do all of the things above and do not want to sweat,
bleed, and commit the time necessary to be great, IT WILL ALL BE FOR
NAUGHT.
There is no substitute for work ethic!