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

3x12 (______, ______, ______)

Hang Snatch

3x5 (______, ______, ______)

Squat

3x12(______, ______, ______)

Front Squat

3x5(______, ______, ______)

RDL

4x10(______, ______, ______, ______)

DB Bench

3x12(______, ______, ______)

Lat Pulldown

4X10(______, ______, ______, ______)

Tricep Ext/Straight Bar Curls

Weighted Calf Raise

4x10(______/_______)

2x50(______, ______)

WEDNESDAY (55%)

Bench Press

3x12 (______, ______, ______)

DB Incline

3x12 (______, ______, ______)

DB Fly

3x15 (______, ______, ______)

UR/HC/PPress/OS/HC/BOR

1x8(_____)

Barbell Lunge

1x15 ea. leg (_____)

Overhead Lunge

1x15 ea. Leg (_____)

Barbell Step-ups

1x15 ea. leg (_____)

Explosive Step-ups

1x15 ea. leg (_____)

Low back Hypers

2x20 (BW+______)

FRIDAY (56%)
Power Clean

3x12 (_____._____._____)

Pause Squat

3x12 (______, ______, _____)

Overhead Squat

3x 10 (_____, ______, ____)

Leg Curl/Extension

3x10 (______/______)

Pause Bench

3x12 (______, _______, _______)

Incline Bench

3x12 (_____, _____, ______)

Shoulder Circuit (FR/SR/OHP)

3x10(______)

Bent-over Rows

4x10 (______, ______, ______, _____)

DB Tricep Ext

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

DB Curls

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

Hypertrophy
Week 2
Body Weight: ______
MONDAY (50%)
Hang Clean

3x12 (______, ______, ______)

DB Hang Snatch

3x5 (______, ______, ______)

Squat

3x12(______, ______, ______)

DB Front Squat

3x5(______, ______, ______)

Single-leg RDL

4x10(______, ______, ______, ______)

DB alt-arm Bench

3x12(______, ______, ______)

Lat Pulldown

4X10(______, ______, ______, ______)

Tricep Ext/Straight Bar Curls

Weighted Calf Raise

4x10(______/_______)

2x50(______, ______)

WEDNESDAY (55%)

Bench Press

3x12 (______, ______, ______)

DB alt-arm Incline

3x12 (______, ______, ______)

DB Fly

3x15 (______, ______, ______)

UR/HC/PPress/OS/HC/BOR

1x8(_____)

Barbell Lunge

1x15 ea. leg (_____)

Overhead Lunge

1x15 ea. Leg (_____)

Barbell Step-ups

1x15 ea. leg (_____)

Explosive Step-ups

1x15 ea. leg (_____)

Low back Hypers

2x20 (BW+______)

FRIDAY (56%)
Power Clean

3x12 (_____._____._____)

Pause Squat

3x12 (______, ______, _____)

Overhead Squat

3x 10 (_____, ______, ____)

Leg Curl/Extension

3x10 (______/______)

Pause Bench

3x12 (_____, ______, ______)

Incline Bench

3x12 (_____, _____, ______)

Shoulder Circuit (FR/SR/OHP)

3x10(______)

Bent-over Rows

4x10 (______, ______, _____, _____)

DB Tricep Ext

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

DB Curls

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

Max Strength
PUSH YOUR WEIGHTS!!!

Week 3
Body Weight: ________

MONDAY (67%)
Hang Clean

10(_____) 8(_____) 8(______)

1-arm DB Hang Snatch

3x8 (______, ______, ______)

Squat

10(______) 8(________) 8(________)

Bench

10(______) 2x8(_____, ______) 6(________)

Leg Curl/Extension

3x10 (______/______)

Front Squat

3x5(______, ______, ______)

DB RDL

4x10(______, ______, ______, ______)

Seated Row

4X10(______, ______, ______, ______)

Tricep Ext/Straight Bar Curls

Weighted Calf Raise

5x8(______/_______)

2x25(______,______)

WEDNESDAY (69%)

Incline Bench

10(_____) 8(_____) 6(_______)

DB Bench

10(_______) 2x8(_______,_______)

DB Fly

3x15 (______,______,______)

UR/HC/PPress/OS/HC/BOR

1x8(_____)

Barbell Lunge

1x8 ea. leg (_____)

Overhead Lunge

1x10 ea. Leg (_____)

Barbell Step-ups

1x8 ea. leg (_____)

Explosive Step-ups

1x15 ea. leg (_____)

Low back Hypers

2x20 (BW+______)

FRIDAY (59%)
Shrugs

3x12(_______,________,_______)

Power Clean

10(_____) 8(_____) 8(_____)

Pause Squat

10 (______) 2x8 (______,_____)

Overhead Squat

3x 5 (_____,______,____)

Pause Bench

3x6 (_____,______,______)

DB Incline Bench

3x5 (_____, _____, ______)

Shoulder Circuit (FR/SR/OHP)

3x10(______)

Posterior Delt Raise

2x15 (_____,_____)

Lat Pulldowns

3x10 (______, _____, _____)

DB Tricep Ext

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

DB Curls

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

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

Week 4

Body Weight: ________

MONDAY (70%)
Hang Clean

8(_____) 2x6(_____, ______) 4(_______)

1-arm DB Clean+Press

4x5 (______, ______, ______)

Squat

4x8(________, ________, _________, _________)

Bench

8(______) 3x6(_______, _________, _________)

Leg Curl/Extension

3x10 (______, ______, ______)

Front Squat

3x10(______, ______, ______)

RDL

4x10(______, ______, ______, ______)

Seated Row

3x8(______, ______, ______)

Tricep Ext/Straight Bar Curls

Weighted Calf Raise

5x5(______/_______)

2x20(______, ______)

WEDNESDAY (74%)

Incline Bench

8(_____) 2x6(_____.______)

DB Bench

8 (______) 2x6(______, ______)

DB Fly

3x10 (______, ______, ______)

UR/HC/PPress/OS/HC/BOR

1x8(_____)

Barbell Lunge

1x5 ea. leg (_____)

Overhead Lunge

1x5 ea. Leg (_____)

Barbell Step-ups

1x5 ea. leg (_____)

Explosive Step-ups

1x20 ea. leg (_____)

Low back Hypers

2x20 (BW+______)

FRIDAY (60%)
Shrugs

3x10(_______, ________, _______)

Power Clean

8(_____) 2x6(_____, _____) 4(_____)

Pause Squat

3x8(_______, _______, ________)

Overhead Squat

3x8 (_____, ______, _____)

Pause Bench

3x5 (_____, ______, ______)

DB Incline Bench

3x5 (_____, _____, ______)

Shoulder Circuit (FR/SR/OHP)

Posterior Delt Raise

3x10(______)

2x15 (_____, _____)

Close Grip Lat Pulldowns

3x10 (______, _____, _____)

DB Tricep Ext

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

DB Curls

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

Max Strength
Did your workout reflect the results you want?

Week 5

Body Weight: ________

MONDAY (75%)
Hang Clean

6(_____) 3x4(_____, ______, ______)

1-arm DB Hang Snatch

4x5 (______, _______, _______,_______)

Squat

8(______) 2x6(______, _____)

Bench

6(______) 3x5(_____, ______, ______)

Leg Curl/Extension

3x10 (______/______)

Front Squat

3x10(______, ______, ______)

RDL

4x10(______, ______, ______, ______)

Bent Over Rows

3x8(______, ______, ______)

Tricep Ext/Straight Bar Curls

Weighted Calf Raise

5x5(______/_______)

2x20(______, ______)

WEDNESDAY (75%)

Incline Bench

6(_____) 2x5(_____.______)

DB Bench

3x6 (______, ______, ______)

DB Fly

3x10 (______, ______, ______)

UR/HC/PPress/OS/HC/BOR

1x8(_____)

Barbell Lunge

1x5 ea. leg (_____)

Overhead Lunge

1x5 ea. Leg (_____)

Barbell Step-ups

1x5 ea. leg (_____)

Explosive Step-ups

1x20 ea. leg (_____)

Low back Hypers

2x20 (BW+______)

FRIDAY (65%)
Shrugs

3x10 (________, ________, _________)

Power Clean

6(_____) 3x4(_____, _____, _____)

Pause Squat

8 (______) 2x6 (______, _____)

Overhead Squat

3x8 (_____, ______, ____)

Pause Bench

3x5 (_____, ______, ______)

DB Incline Bench

3x5 (_____, _____, ______)

Shoulder Circuit (FR/SR/OHP)

Posterior Delt Raise

3x10(______)

2x15 (_____, _____)

Close Grip Lat Pulldowns

3x8 (______, _____, _____)

DB Tricep Ext

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

DB Curls

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

Max Strength
Will you go to your bodys limit?

Week 6

Body Weight: ________

MONDAY (77%)
Hang Clean

3x6(______, ______, ______)

1-arm DB Hang Snatch

4x5 (______, ______, ______, _______)

Squat

2x6(_______, ________) 2x5(________, ________) 3(_________)

Bench

2x6(______, _______) 4(________)

Leg Curl/Extension

3x8 (______/______)

Front Squat

3x5(______, ______, ______)

DB 1-leg RDL

4x12(______, ______, ______, ______)

Bent Over Rows

3x8(______, ______, ______)

Tricep Ext/Straight Bar Curls

Weighted Calf Raise

5x10(______/_______)

2x20(______, ______)

WEDNESDAY (71%)

Incline Bench

2x6(_____, ______) 4(______)

DB Bench

2x6 (______, ______) 4(_______)

DB Fly

3x15 (______, ______, ______)

UR/HC/PPress/OS/HC/BOR

1x8(_____)

Barbell Lunge

1x8 ea. leg (_____)

Overhead Lunge

1x5 ea. Leg (_____)

Barbell Step-ups

1x8 ea. leg (_____)

Explosive Step-ups

1x20 ea. leg (_____)

Low back Hypers

2x20 (BW+______)

FRIDAY (66%)
Shrugs

3x8 (_______, ________, _______)

Power Clean

3x6(_______, ________, ________)

Pause Squat

2x6 (______, _____) 2x5(________, ________) 3(_________)

Overhead Squat

3x8 (_____, ______, ____)

Pause Bench

3x4 (_____, ______, ______)

DB Incline Bench

3x5 (_____, _____, ______)

Shoulder Circuit (FR/SR/OHP)

Posterior Delt Raise

3x8(______)

2x15 (_____, _____)

Close Grip Lat Pulldowns

3x8 (______, _____, _____)

DB Tricep Ext

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

DB Curls

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

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

Week 7

Body Weight: ________

MONDAY (73%)
Hang Clean

6(________) 3x4(________, ________, _________)

1-arm DB Clean+Press

4x6 (______, _______, ________, _______)

Squat

3x8(________, ________, ________)

Bench

5(______) 2x4(________, ________) 3(________)

Leg Curl/Extension

3x5 (______/______)

Front Squat

3x3(______, ______, ______)

RDL

4x8(______, ______, ______, ______)

Bent Over Rows

3x5(______, ______, ______)

Tricep Ext/Straight Bar Curls

Weighted Calf Raise

5x5(______/_______)

2x10(______, ______)

WEDNESDAY (75%)

Incline Bench

5(______) 2x4(_______, ________)

DB Bench

2x6 (______, ______) 4(_______)

DB Fly

3x15 (______, ______, ______)

UR/HC/PPress/OS/HC/BOR

1x8(_____)

Barbell Lunge

1x4 ea. leg (_____)

Overhead Lunge

1x5 ea. Leg (_____)

Barbell Step-ups

1x4 ea. leg (_____)

Explosive Step-ups

1x20 ea. leg (_____)

Low back Hypers

3x10 (BW+______)

FRIDAY (64%)
Shrugs

3x5 (_______, ________, _______)

Power Clean

6(_______) 3x4(__________, __________, __________)

Pause Squat

3x8(__________, __________, __________)

Overhead Squat

3x5 (_____, ______, ____)

Pause Bench

5(_______) 2x4(________, __________)

DB Alt-arm Incline Bench

Shoulder Circuit (FR/SR/OHP)

3x3 (_____, _____, ______)

3x8(______)

Posterior Delt Raise

2x8 (_____, _____)

Lat Pulldowns

3x5 (______, _____, _____)

DB Tricep Ext

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

DB Curls

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

Max Strength
PUSH YOUR WEIGHTS!!!

Week 8

Body Weight: ________

MONDAY (82%)
Hang Clean

4x4(________, _________, _________, _________)

1-arm DB Snatch

4x4 (______, _______, ________, _______)

Squat

2x5(________, ________) 2x4(________, _______)

Bench

2x3(________, ________, ________) 2(_________) 1(_________)

Leg Curl/Extension

5x4 (_______/_______)

Front Squat

5x3(______, _______, ______, _______, _______)

RDL

4x6(______, ______, ______, ______)

Bent Over Rows

5x3(________, _________, _________, _________, __________)

Tricep Ext/Straight Bar Curls

Weighted Calf Raise

5x8(______/_______)

2x15(______, ______)

WEDNESDAY (79%)

Incline Bench

4(______) 2x3(_______, ________)

DB Bench

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

DB Fly

4x8 (______, ______, _______, _______)

UR/HC/PPress/OS/HC/BOR

2x8(_____)

Barbell Lunge

1x6 ea. leg (_____)

Overhead Lunge

1x5 ea. Leg (_____)

Barbell Step-ups

1x4 ea. leg (_____)

Explosive Step-ups

1x25 ea. leg (_____)

Low back Hypers

3x10 (BW+______)

FRIDAY (68%)
Shrugs

5x4 (_______, ________, _______, ________, ________)

Power Clean

4x4(__________, __________, _________, ________)

Pause Squat

2x5(__________, __________) 2x4(__________._________)

Overhead Squat

4x4 (______, _______, _______, _______)

Pause Bench

3x4(_________, __________, _________)

DB 1-arm Incline Bench

Shoulder Circuit (FR/SR/OHP)

3x8 (_____, _____, ______)

4x5(______)

Posterior Delt Raise

2x5 (_____, _____)

Lat Pulldowns

5x4 (______, _______, ________, ________, ________)

DB Tricep Ext

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

DB Curls

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

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

Week 9

Body Weight: ________

MONDAY (85%)
Hang Clean

5x3(________, _________, _________, _________, _________)

1-arm DB Clean+Press

4x3 (______, _______, ________, _______)

Squat

3x3(________, ________, ________) 3x2(________, _______, _______)

Bench

3x3(________, ________, ________)

Leg Curl/Extension

4x4 (_______/________)

Front Squat

5x5(______, _______, ______, _______, _______)

RDL

4x10(______, ______, ______, ______)

Bent Over Rows

5x5(________, _________, _________, _________, __________)

Tricep Ext/Straight Bar Curls

Weighted Calf Raise

5x15(______/_______)

2x25(______, ______)

WEDNESDAY (82%)

Incline Bench

2x3(_______, ________) 2x2(_______, _______)

DB Bench

2x3 (______, ______) 2x2(_______, ________)

DB Fly

3x5 (______, ______, _______)

UR/HC/PPress/OS/HC/BOR

2x8(_____)

Barbell Lunge

1x3 ea. leg (_____)

Overhead Lunge

1x5 ea. Leg (_____)

Barbell Step-ups

1x3 ea. leg (_____)

Explosive Step-ups

1x30 ea. leg (_____)

Low back Hypers

4x8 (BW+______)

FRIDAY (71%)
Shrugs

6x3 (_______, ________, _______, ________, ________, ________)

Power Clean

4x3(__________, __________, _________, ________)

Pause Squat

2x3(__________, __________) 2x2(__________._________)

Overhead Squat

4x4 (______, _______, _______, _______)

Pause Bench

3x3(_________, __________, _________)

DB Alt Incline Bench

3x5 (_____, _____, ______)

Shoulder Circuit (FR/SR/OHP)

4x8(______)

Posterior Delt Raise

2x10 (_____, _____)

Lat Pulldowns

5x10 (______, _______, ________, ________, ________)

DB Tricep Ext

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

DB Curls

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

6(_________) 3x4(_________,___________,__________)

1-arm DB Clean+Press

4x3 (______, _______, ________, _______)

Squat

3x3(________, ________, ________) 3x2(________, _______, _______)

Bench

3x3(________, ________, ________)

Leg Curl/Extension

4x4 (_______/_______)

Front Squat

5x5(______, _______, ______, _______, _______)

RDL

4x10(______, ______, ______, ______)

Bent Over Rows

5x5(________, _________, _________, _________, __________)

Tricep Ext/Straight Bar Curls

Weighted Calf Raise

5x15(______/_______)

2x25(______, ______)

WEDNESDAY (85%)

Incline Bench

2x3(_______, ________) 2x2(_______, _______)

DB Bench

2x3 (______, ______) 2x2(_______, ________)

DB Fly

3x5 (______, ______, _______)

UR/HC/PPress/OS/HC/BOR

2x8(_____)

Barbell Lunge

1x3 ea. leg (_____)

Overhead Lunge

1x5 ea. Leg (_____)

Barbell Step-ups

1x3 ea. leg (_____)

Explosive Step-ups

1x30 ea. leg (_____)

Low back Hypers

4x8 (BW+______)

FRIDAY (71%)
Shrugs

6x3 (_______, ________, _______, ________, ________, ________)

Power Clean

4x3(__________, __________, _________, ________)

Pause Squat

2x3(__________, __________) 2x2(__________._________)

Overhead Squat

4x4 (_______, ________, ________, _______)

Pause Bench

3x3(_________, __________, _________)

DB Alt Incline Bench

3x5 (______, ______, _______)

Shoulder Circuit (FR/SR/OHP)

4x8(______)

Posterior Delt Raise

2x10 (_____, _____)

Lat Pulldowns

5x10 (______, _______, ________, ________, ________)

DB Tricep Ext

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

DB Curls

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:

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

FRIDAY:

10x120yds @ 22 sec

Week 3-4
MONDAY:

2 double fifths; 2 single fifths @ (B-80; M-70; S-60)

WEDNESDAY:

1 mile run in 7 minutes

FRIDAY:

10x120yds @ 20 sec

Week 5-6
MONDAY:

4 fifths; 4 tenths (B-36s; M-32s; S-28s)

WEDNESDAY:

1 mile run in 6 minutes

FRIDAY:

12x120yds @ 19 sec

Week 7-8
MONDAY:

5 fifths

FRIDAY:

14x120yds @ 18 sec

Week 9-10
MONDAY:

5 fifths

FRIDAY:

Full Gassers 5x; Half Gassers 2x

Week 11
MONDAY:

20x120yds @ (Big- 19 sec, Mid- 17 sec, Small- 15sec); 5 fifths (B-80s; M-70s; S-60s)

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

Menu A

Calories

Menu B

Calories

Breakfast

20oz Cola

270

8oz Skim Milk

90

1 cup Oatmeal

145

Med Banana

70

8oz Orange Juice

110

Lunch

20 0z Cola

270

Turkey Sandwich

375

French Fries

515

Apple

80

1/2 c Ketchup

100

2oz Pretzels

210

8oz Skim Milk

90

8oz Yogurt

240

Snack

2oz Doritos

280

Power Bar

240

Dinner

3 slices Pizza

685

3oz Chicken Breast

150

20oz Cola

270

1 c Brown Rice

215

1/2 c Vegetable

45

Roll w/ margarine

130

1 c Lite Ice Cream

200

TOTAL

2390

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

High Priority- Both Vitamins A & C

Brussels Sprouts
Dark Salad Greens
Grapefruit
Guavas
Mandarin Oranges
Mangos

Sweet Potatoes
Tangerines
Watermelon
Yams
Egg Yolk

Skim Milk
Yogurt
Chili Powder
Tomato Catsup or BBQ
Green/Yellow Pepper

Pineapple
Raisins
Strawberries
Pea Pods

Vitamin A

Apricots
Carrots
Cheese
Green Peas
Peaches
Pumpkin
Vitamin C

Cauliflower
Green Beans
Kiwi
New Potatoes w/ skin
Oranges

Red Marinara
Tomato Juice
Tomato Sauce
Tomatoes
V8
Salsa
Winter Squash

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

Spaghetti
Sweet Corn
Sweet Potatoes
Water Crackers
Wheat Crackers
Whole Wheat Flower

Silver Choice Carbs

Apples
Bananas
Banana Cake
Cornmeal
Grapes
Green Peas

Macaroni
Oatmeal Cookies
Popcorn
Pound Cake
Raisins
Ravioli

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

Serving Size

Calories

CHO(mg)

Protein(g)

Fat(g)

1 (3.6oz)

260

28

14

10

Cheeseburger

1 (4oz)

300

28

16

14

Whopper

1 (9.5oz)

570

46

27

31

Whopper Jr. w/ cheese

1 (5oz)

350

30

16

19

Whooper Jr

1 (4.7oz)

300

29

14

15

Double Whopper

1 (12.3oz)

800

46

46

48

Double Whopper w/ cheese

1 (13.2oz)

890

48

51

55

Bacon Double Cheeseburger

1 (5.3oz)

470

26

30

28

Bacon Double Cheese Deluxe

1 (6.5oz)

530

28

30

33

BK Broiler Chicken Sandwich

1 (5.4oz)

280

29

20

10

Chicken Sandwich

1 (8oz)

620

57

26

32

Chicken Tenders

6 pieces

236

14

16

13

Ocean Catch Fish Filet

1 (5.8oz)

450

33

16

28

Bacon, Egg, Cheese

Croissanwich
Sausage, Egg, Cheese
Croissanwich
Ham, Egg, Cheese Criossanwich

1 (4oz)

353

19

16

23

1 (5.6oz)

534

22

21

40

1 (5oz)

351

20

19

22

Breakfast Buddy w/ Sausage,

Egg, Cheese
French Toast Sticks

1 (3oz)

255

15

11

16

1 (5oz)

440

60

27

Hash Browns

1 (2.5oz)

213

25

12

Blueberry Mini Muffins

1 (3.3oz)

292

37

14

Orange Juice

1 (6.5oz)

82

20

SIDE ITEMS
Product

Serving Size

Calories

CHO(mg)

Protein(g)

Fat(g)

Small
Medium
Large
Small
Medium
Large

340
440
540
310
400
490

0
0
0
0
0
0

4
5
6
4
6
7

17
22
27
17
21
26

BREASTFAT ITEMS

Fries

Onion Rings

Side Garden Salad- no dressing

1 salad

70

10

3.5

DESSERT
Funnel Cake Sticks

1 box

300

10

11

Dutch Apple Pie

1 pie slice

320

13

HERSHEYs Sundae Pie

1 pie slice

310

10

19

Frozen Coke

Small
Medium
Small
Medium
Large
Small

110
140
440
650
960
650

0
0
40
50
75
40

0
0
9
12
17
10

0
0
11
16
23
21

Medium

920

50

14

28

Chocolate Shake

Oreo BK Sundae Shake-Choc

Dominos Pizza
Product

Serving Size

Calories

CHO (mg)

Protein (g)

Fat (g)

(16) Hand Tossed Cheese Pizza

1/8 pizza

376

56

22

10

Pepperoni Pizza

1/8 pizza

460

56

24

18

Sausage/Mushroom Pizza

1/8 pizza

430

55

24

16

Veggie Pizza

1/8 pizza

498

60

31

19

Deluxe Pizza
Double Cheese
Ham Pizza
Meat Lovers
Buffalo Chicken

1/8 pizza
1/8 pizza
1/8 pizza
1/8 pizza
1/8 pizza

498
545
417
500
460

59
55
58
65
60

27
32
23
22
22

20
25
11
24.5
23

Philly Cheesesteak Sandwich

1 sub

690

105

39

28

Chicken Bacon Ranch

1 sub

870

125

45

45

Breadsticks

1 stick

110

Cheesy Bread
Hot Buffalo Wings
Cinna Stix
Chocolate Lava Crunch Cake

1 stick
2 pieces
1 stick
1 cake

210
200
120
350

5
50
0
65

4
16
2
4

6
14
6
17

McDonalds
Product
LUNCH/DINNER
Hamburger

Serving Size

Calories

CHO (mg)

Protein (g)

Fat (g)

1 burger

255

30

12

Cheeseburger
Quarter Pounder

1burger
1 burger

305
410

30
34

15
23

13
20

Quarter Pounder w/ Cheese

Big Mac
Filet-O-Fish

1 burger
1 burger
1 sandwich

510
500
370

34
42
38

28
25
14

28
26
18

McLean Deluxe
McLean Deluxe w/ cheese

1 sandwich
1 sandwich

320
370

35
35

22
24

10
14

McChicken
Chicken Fajitas

1 sandwich
1 order

415
190

39
20

19
11

20
8

Grilled Chicken Sandwich

1 sandwich

420

70

32

10

Angus Deluxe
Chicken Nuggets

1 sandwich
4 piece
6 piece
9 piece

750
180
270
405

135
11
17
25

40
13
20
30

39
10
15
22

Small
Medium
Large
1 order
1order
1 order
12.5oz
12.5oz

220
320
400
160
340
330
710
580

26
36
46
5
30
25
60
50

3
4
6
4
7
8
15
13

12
17
22
2
8
10
25
19

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

280
345
430
140
160
170
130
260
420
505
440
350
560
660
450
120
200
140
0
210

28
27
27
1
0
26
15
32
32
33
33
44
265
300
55
25
5
20
0
5

18
15
21
12
7
5
1
5
12
19
15
8
11
15
6
6
8
1
0
2

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

Calories

CHO (mg)

Protein (g)

Fat (g)

1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice

223
231
230
282
240
297
192
320
262
253

19
20
20
20
20
20
20
20
20
20

13
13
12
14
13
14
11
18
15
16

10
11
11
17
12
16
8
19
14
12

1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice

253
261
283
313
270
321
222
335
289
276

27
28
28
27
28
28
28
28
28
28

15
15
20
16
15
16
13
19
17
17

9
10
10
15
11
15
7
16
12
10

1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice
1 slice

279
288
280
399
296
347
249
362
315
302

26
27
26
26
27
27
27
27
27
27

14
10
8
15
10
15
7
14
16
12

13
18
18
24
19
23
15
25
16
19

1/2 order
1/2 order

600
630

100
70

31

31
27

1 whole
1 whole

675
647

76
76

36
37

29
28

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

Calories

CHO (mg)

Protein (g)

Fat (g)

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)

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

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

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

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

1(420g)
1(420g)
1(447g)
1(463g)

910
900
660
770

70
65
60
60

34
28
24
27

55
57
33
42

1 (35g)
1(85g)
16oz

170
310
250

0
0
0

1
3
0

7
15
0

20oz

280

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

CHO(mg)

Protein(g)

Fat(g)

350
440
560
480
620
440
460
290
450
520
270
440
390
270
310

31
36
26
44
26
26
42
35
44
44
34
33
36
33
33

25
26
44
27
48
30
18
24
26
30
15
2
18
15
18

15
23
30
23
36
24
25
7
20
25
9
25
20
9
13

300
510
450
550
600
370
60

69
75
77
74
80
71
1

6
17
9
14
21
8
1

0
17
14
24
25
6
6

240
360
450
280
45
50
50
190
290
70
75

33
50
62
12
11
11
9
21
31
1
12

3
5
6
14
1
1
1
19
28
4
2

12
17
22
20
0
0
1
6
9
6
3

160
110
640
200
60

18
9
70
9
4

10
7
34
25
3

6
5
30
8
0

150
410
520
560
390
410

15
35
45
40
30
35

4
10
13
10
7
8

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

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

Serving Size

Calories

CHO(mg)

Protein(g)

Fat(g)

1 sandwich
1 sandwich
1 sandwich
1 sandwich
1 sandwich
1 sandwich
6-count
8-count
12-count
1 sandwich

430
490
480
570
290
410
200
260
400
490

60
70
65
80
55
80
50
70
105
80

30
33
31
36
29
37
21
28
42
28

17
22
20
27
4
12
9
12
18
19

1 wrap
1 wrap
1 wrap

410
460
410

55
65
60

33
40
35

12
15
12

1 salad
1 salad
1 salad
1 salad
1 packet
1 packet
1 packet

220
180
460
240
80
60
90

55
55
90
60
0
0
0

22
23
40
26
1
1
2

6
6
22
9
4
2
7

Small
Medium
Large
Medium
Large
Medium
Large
Medium
Large

270
360
400
360
580
70
110
140
220

0
0
0
20
35
0
0
25
40

3
4
5
2
3
1
1
7
12

14
19
21
31
50
0
0
4
6

1 biscuit
1 biscuit
1 biscuit
3-count
4-count
1 order
1 order
1 order
1 order

440
590
500
280
370
430
230
290
240

25
45
230
40
50
30
10
10
10

17
16
21
16
21
7
6
7
7

20
39
27
10
14
17
3
6
4.5

Large
1 piece
1 piece
1 piece
Cup
Cone

700
310
360
370
290
170

95
115
30
25
25
15

17
5
6
5
8
5

33
23
13
19
4.5
4

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.