Download Strength and Conditioning Training

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