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Download Strength and Conditioning Training
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Nutrition Weight Training Speed Training Sleep/ Rest Foods To Eat ◦ Proteins Chicken, Fish, Nuts, etc. ◦ Good Carbohydrates Whole-Wheat Bread, Brown Rice, Vegetables, etc. ◦ Fruits and Vegetables Apples, Bananas, Carrots, etc. Foods To Avoid ◦ Saturated Fats Ice Cream, Butter, Lard, etc. ◦ Trans Fats Cookies, doughnuts, pastries, etc. ◦ Fast Foods McDonalds, Wendy’s, Taco Bell, etc. Don’t do it Gatorade ◦ Drink during or after ◦ Restores electrolytes in body ◦ Keeps you hydrated ◦ Restores protein in muscles Water ◦ Drink about 8 glasses ◦ Fills you up ◦ Keeps you hydrated ◦ No calories To Build Mass ◦ Increase weights lower repetitions ◦ Wait couple of minutes between sets ◦ Lift for about 30 to 45 minutes I pick things up and put them down To get Tone ◦ Decrease weights and Increase repetitions ◦ Decrease time between sets ◦ Superset Don’t exercise same body part each day Never work out longer than 1hr 30 minutes Use muscle instead of fat for energy Remember to light stretch after Cool down the body Rehydrate with Water/Gatorade post-workout Warm –up correctly with dynamic stretches. Make sure warm and loose before workout Don’t sweat the technique Drills: ◦ Ladder Drills One-foot in each Two feet in each Sideways one foot Sideways two feet Hop one foot Hop two feet Icky Shuffle ◦ Do each drill twice Interval Speed Training ◦ Do on a track or treadmill ◦ Run for one minute ◦ Jog for two minutes ◦ Repeat for about 15 minutes Sprints ◦ Suicides ◦ 40 yard-dash ◦ L- Drill ◦ W-Drill ◦ Shuttle After workout Static Stretch Cool the body down Rehydrate with Water/Gatorade Eat a well balanced meal Sleep and Rest is crucial part Muscles need rest to build Without sleep or rest body will use protein as energy. Always get at least 8 hours sleep Never workout body parts back to back days Make sure plenty time between workouts Weight Train 3 to 5 days a week Speed Train 2 to 3 days a week Need plenty of rest between workouts Never over workout This may cause injury 30 to 45 minutes of high intensity activity. The End
