UNIVERSITY OF CINCINNATI

MEN’S BASKETBALL
STRENGTH AND CONDITIONING

TABLE OF CONTENTS

SECTION PAGES

INTRODUCTION 1-6

FLEXIBILITY 7-9

STRENGTH TRAINING 10-20

MANUAL RESISTANCE 21-29

CONDITIONING 30-34

NUTRITION 35-42

REST AND RECOVERY 43

TRAINING LAWS 44

FALL 2006 TESTING 45

 ACKNOWLEDGEMENTS

WE WOULD LIKE TO THANK THE FOLLOWING INDIVIDUALS FOR THEIR

HELPFUL INSIGHTS IN THE DEVELOPMENT OF
THE BEARCAT BASKETBALL STRENGTH AND CONDITIONING MANUAL.

MICK CRONIN, HEAD COACH, UNIVERSITY OF CINCINNATI

MIKE BRADLEY KEN MANNIE

ASST. STRENGTH/ CONDITIONING COACH HEAD STRENGTH/ COND. COACH
FLORIDA STATE UNIVERSITY MICHIGAN STATE UNIVERSITY

MATT BRZYCKI CHIP MORTON

STRENGTH AND FITNESS COORDINATOR HEAD STRENGTH/ COND. COACH
PRINCETON UNIVERSITY CINCINNATI BENGALS

SCOTT HOLSOPPLE STEVE MURRAY

HEAD STRENGTH/ CONDITIONING COACH HEAD STRENGTH/ COND. COACH
UNIVERSITY OF KENTUCKY UNIVERSITY OF TOLEDO

AL JOHNSON JOHN THOMAS

HEAD STRENGTH/ CONDITIONING COACH HEAD STRENGTH/ COND. COACH
OHIO STATE UNIVERSITY PENN STATE UNIVERSITY

DR. TED LAMBRINIDES MIKE VORKIPICH

DIRECTOR OF EDUCATION/ RESEARCH ASST. STRENGTH/ COND. COACH
MEDX CORPORATION MICHIGAN STATE UNIVERSITY

DR. KEN LEISTNER MICKEY MAROTTI

STRENGTH CONSULTANT HEAD STRENGTH/ COND. COACH
VALLEY STREAM, NY UNIVERSITY OF FLORIDA

DAVE ANDREWS HEAD BASKETBALL STRENGTH / CONDITIONING COACH

PAUL IVKOVICH ASST. STRENGTH CONDITIONING COACH
CURTIS BOSTIC ASST. STRENGTH CONDITIONING COACH
TIM SWANGER HEAD STRENGTH AND CONDITIONING COORDINATOR
 PURPOSE

The purpose of this manual is to provide you, the BEARCAT athlete, with a general
overview of our strength and conditioning program. The methods we endorse are based
on physiological fact, the latest research, and years of experience. Your whole college
experience is a learning environment and the weight room is no different. The lessons
learned will be applicable to your life beyond your career at the University of Cincinnati.

The purpose of the CINCINNATI strength program is to make a bigger, stronger, better-
conditioned athlete who is less susceptible to injury.
 CINCINNATI BEARCAT STRENGTH & CONDITIONING

This manual will outline and explain our strength and conditioning program. Everything
from strength training to nutrition is laid out for you in this manual. It has been divided
into several sections to answer all of your questions. These include strength training,
conditioning, flexibility, skill workouts, mental toughness, nutrition, and rest and
recovery. Everything that you will do in the weight room will build upon itself. For the
majority of your career you will be lifting, running, and practicing your skills. Our
primary goal at the University of Cincinnati is to make you the best athlete that you can
possibly be.

One of the hardest concepts for most athletes to comprehend is how simple strength
training really is. Conflicting information do to commercial publications or personal
biases leave many athletes confused. The fact is that an athlete can attain results from
any type of progressive resistance training. However, the ability to train athletes in
various manners has many athletes swimming through a sea of information. Athletes
looking for the “answer” to their strength and conditioning problems only need to look in
to the mirror. Do you work hard? Do you train consistently? Do you complete your
repetitions properly? Before one goes about evaluating programs or set and repetition
schemes, one should make sure that he or she is executing the fundamentals correctly.

Uninformed strength training can be mysterious. There are many experts willing to sell
their advice. “Magical formulas” and certification exams all serve to complicate a very
simple concept. If you expose your muscles to progressive resistance they will in fact
become stronger. Too often we leave common sense to the experts. Consequently many
athletes do not understand what the immediate consequences of training should be.
Athletes spend time dreaming up complicated routines designed to develop nonexistent
muscular properties such as basic strength, speed strength, endurance strength, and
explosion. Despite all of the theories, you cannot change the chemical composition of
your muscle fibers by adjusting sets and repetitions or the speed of the exercise
movement.

One issue that we would like to address is our philosophy at the University of Cincinnati.
The purpose of strengthening and conditioning our bodies is to prevent injury. By
reducing injury we are enabling you to perform to the best of your abilities. When
performing to the best of your abilities you are enabling yourself to showcase your talents
and providing your team with the success that you have worked so hard for.

Strength and conditioning for athletes is only valuable in the context of your specific
sport. We are not a weight lifting team. Too much emphasis in one area of development
will lead to deficiencies in other areas. Overall fitness, specific to the needs of your
sport, is our priority. Each of these areas will be addressed individually to achieve an
optimal fitness level. The elements that make up your overall fitness level include:

1) Muscular strength
2) Cardiovascular fitness
 3) Flexibility
4) Nutrition
5) Rest and recovery

The Bearcat way is intensity. You will experience maximum gains in the minimum
amount of time. You will “invest” your time in the weight room. Our athletes do not
waste their time doing unproductive exercises. Consequently your workouts will be very
intense and relatively brief. The belief behind this philosophy is that you’re a student-
athlete. You will have other commitments in addition to staying in shape. Do you want
to waste two hours lifting when you can achieve maximum gains in about forty-five
minutes?

The key to training properly and stimulating maximum muscle growth is your level of
intensity. This directly correlates to your strength and conditioning gains or losses.
There are no magical formulas or miracle supplements that can be substituted for hard
work. Your level of intensity will be based on the following principles. Intensity
includes:

1) Performing all of your repetitions with perfect form and maximum effort
throughout your entire workout.

2) Maintaining complete concentration throughout your entire workout.

3) Providing a continuous effort, even when your muscles are in severe oxygen
debt.

4) Working hard, as there is no greater reward than achieving success through

hard work.

We approach our conditioning program in the same fashion. Your goal is to be in peak
shape by the start of the pre-season. This will enable you to focus entirely on the
continued development of your sport specific skills. Your general conditioning pattern
will focus on aerobic conditioning and become more sport specific as your season draws
near.

Take the time to read all of the sections in this manual and apply this information to your
workouts. However, remember that the results that you achieve will be equal to the effort
that you provide. If at any time you have any questions regarding any of the material in
this manual please do not hesitate to call and get those questions answered. Feel free to
call at anytime and if you are unable to reach someone please leave a message. We will
call you back. Best of luck and we look forward to seeing you soon.

CINCINNATI BEARCAT STRENGTH & CONDITIONING (513) 556-0551

 TOUGHNESS

Training hard is a privilege. At some point in your life you will not be able to push your
body like you can now. Some people have never been able to push their bodies. Enjoy
this opportunity while you can. Having the ability to lift, condition, and play hard is a
gift that can easily be taken for granted.

The nature of the human mind demands that you embrace discipline in order to be
successful. The most successful athletes in the world are the ones who are the most
disciplined. Without discipline absolutely nothing of any value can be accomplished.
The athletes that are disciplined are the ones that can be relied on. These are the same
athletes who are committed to their lifting, conditioning, and film watching. The
manners in which you prepare yourself physically and mentally are indications of your
discipline. In order for you to reach your maximum potential you must have a strong
sense of self-discipline.

Concentration is the collection and application of facts or data. A high level of mental
focus may not come naturally but can be improved with practice. Your ability to
consolidate your mental effort to one task can be one of the determining factors of how
successful you are. Individuals who pay attention to detail will enable themselves to
achieve maximum results in the shortest amounts of time. Your ability to maximize your
potential throughout your athletic career will correlate directly to your ability to focus
your mind on the task at hand.

All successful teams have leaders that demonstrate how to behave. These individuals
have a strong sense of team values and put the team before any self-interest. These are
the athletes that work hard, take responsibility for their actions, and serve as extension of
the coaching staffs. A leader is a person who looks in the mirror when things go wrong.
They do not point the finger at their teammates. Effective leaders lead by example. They
do not need to run their mouth to be heard. Their actions on and off the court speak
volumes. A leader is an individual who is confident in his or her abilities and provides
nothing but their best.

Many athletes can get excited for a short period of time. Anyone can provide a
maximum effort sporadically. However, the true measure of character is the ability of a
person to sustain a maximum effort over the long run. This definitely is not easy. If it
were easy, everyone would do it. Never allow yourself the luxury of having a bad day.
Find ways to create intensity for you and your teammates. Always be “on”. Be the
bright spot. Never allow self-pity and doubt to creep in. Do not allow yourself to quit.
Never give into fatigue. You must always play to win. You must always provide an all
out effort in everything that you do. Intensity, intensity, intensity!
 CINCINNATI BEARCAT FLEXIBILTY

1. HIP FLEXOR (R,L)

a. Stand upright with the legs straddled 2 feet apart.

b. Lunge with your right foot forward, keeping your toes and heel in
line with your body.
c. Flex your right knee and roll your left foot under so the top of the instep rests on the
floor.
d. Place your hands at your side (some may prefer placing one hand on the forward
knee and one hand on the buttocks).
e. Exhale and slowly lean or push your left hip toward the floor.
f. Hold the stretch and relax.

2. GROIN (R,L)

a. Stand upright with your legs straddled about 2 feet apart.

b. Turn the right foot 90 degrees, sideways to the right, keeping the toes and heel in
line with the body.
c. Place your hands in front of you on the floor.
d. Exhale and slowly lunge out to your right.
e. Hold the stretch and relax.

3. SPREAD IT WIDE (R,M,L)

a. Stand upright on the floor with both legs straight.

b. Straddle your legs as wide as possible.
c. Exhale, rotate your trunk, and extend your upper torso onto your leg. Concentrate on
keeping both the lower back and the legs extended.
d. Hold the stretch and relax.

4. BUTTERFLY

a. Sit upright on the floor.

b. Flex your knees and bring the heels and soles of your feet together as you pull them
toward your buttocks.
c. Place your elbows on the inside portion of both upper legs.
d. Exhale and slowly push your legs to the floor.
e. Hold the stretch and relax.

5. MODIFIED HURDLER (R,L)

a. Sit upright on the floor with both legs straight.

b. Flex your right knee and slide your heel toward your buttocks.
c. Lower the outer side of your right thigh and calf onto the floor.
d. Place your right heel against the inner side of your left thigh so that a 90-degree
angle is formed between your extended left leg and flexed right leg.
 e. Exhale, keeping your left leg straight, bend at the waist, and lower your extended
upper torso onto your thigh.
f. Hold the stretch and relax
6. ROLL AND PULL (R,L)

a. Lie on your side.

b. Flex one leg and bring your heel toward your buttocks.
c. Exhale, swing your arm back to grasp your ankle and pull your heel toward your
buttocks without over compressing the knee.
d. Hold the stretch and relax.

7. IT BAND (R,L)

a. Lie on the floor with your body extended.

b. Flex one leg and slide the heel across your body.
c. Exhale, and slowly pull your foot to the opposite shoulder while keeping your head,
shoulders, and back flat on the floor.
d. Hold the stretch and relax.

8. SPINAL TWIST (R,L)

a. Sit upright on the floor with your hands behind your hips for support and your legs
extended.
b. Flex your right leg, cross your right foot over your left leg, and slide your heel
toward
your buttocks.
c. Reach over your right leg with your right arm and place your right elbow on the
outside of your right knee.
d. Exhale and look over your right shoulder while turning your trunk and pushing back
on your knee with your left elbow.
e. Hold the stretch and relax.

9. SAIGON SQUAT

a. Assume a squat position with your feet about 12 inches apart and your toes turned
slightly out.
b. Place your elbows on the inside portions of your upper legs.
c. Exhale, and slowly push your legs outward with your elbows. Remember to keep
your feet flat on the floor to reduce strain on the knees.
d. Hold the stretch and relax.

10. CALVE

a. Stand upright facing a wall.

b. Place your left foot on wall with your heels on the floor.
c. Exhale, and slowly extend your left leg and keep your body close to the wall.
d. Hold the stretch and relax.
 CINCINNATI BEARCAT STRENGTH TRAINING

The immediate purpose of strength training is to fatigue your muscles. Take a moment
and think about this idea. Now relate the implications to the manners in which you train.
A clear understanding of this point simplifies the evaluation process of different
exercises, equipment, and programs. The best methods of strength training are those that
produce the greatest amount of fatigue, in the shortest amount of time, in the safest
manners possible.

The following is an outline of the five principles of high intensity training. These are the
pillars of our strength-training program and must be adhered to in order to maximize your
gains.

1) You must perform each exercise through its full range of motion.

2) You must eliminate momentum at all times. Use you muscles to raise and lower
the weight. Eliminate all bouncing, arching, throwing, and jerking while raising
the weight.

3) Emphasize the negative phase of the lift. Lower the weight in a slow and
controlled manner. Do not drop the weight. The muscles that are used to raise
the weight are the same muscles used to lower the weight. You can lower
approximately forty percent more weight then you can lift.

4) Lift until you reach the point of momentary muscle fatigue. This occurs when
you can no longer properly lift another repetition. Each set of every exercise must
be performed with an all out effort until momentary muscle fatigue is reached.

5) Always lift with a partner. This will ensure that every repetition of every exercise
is supervised to guarantee proper execution. This will also reduce the occurrence
of injury.

To strength train in the most efficient manners possible you need to be aware of four
coaching points. First and foremost you must minimize the momentum of each and every
repetition. Second, you must always pause in the contracted position. Next you must
always emphasize the negative phase of the lift. Finally, you must always be aware of
your body position and leverage points as to maintain constant tension on your muscles.
Each of these points will be elaborated on in the following sections.

MINIMIZE MOMENTUM

If you move a weight too quickly it will increase in speed and actually travel on its own.
This increase in momentum will actually reduce the amount of tension that is placed on
your muscles, thus making the exercise easier as well as more dangerous. According to
the principle of muscle fiber recruitment it is the intent to raise the weight fast that is the
key to developing explosive power. In fact, if the weight that you are lifting can be
raised in an explosive manner then you are not using enough weight. By minimizing
momentum you can ensure safety and reduce the risk of injury on your joints.

PAUSE IN THE POSITION OF FULL MUSCLE CONTRACTION

Once you have raised the weight you should always pause when your muscles are in the
contracted position. This serves two purposes. First it acts as a mechanism to pre-fatigue
your muscles, requiring them to recruit more muscle fiber to complete each additional
repetition. Second, it helps to reduce the amount of momentum that is used to raise and
lower the weight.

EMPHASIZE THE LOWERING PHASE OF THE LIFT

Because you can lower forty percent more weight then you can lift you will use less
muscle fiber unless you allow more time to lower the weight or add more weight during
the lowering phase. A good rule is that you should take four seconds to lower the weight
of each and every repetition. Lowering the weight any faster would be dropping it and
may increase your chances of getting injured.

Use the leg extension for an example. The exercise should start slowly and smoothly.
The weight should be raised at a speed so that the quadriceps is under constant tension
throughout the entire range of the movement. At full extension the athlete should pause
for a moment. If the weight stack floats, recoils, or travels on its own past the point of
the momentary pause then the weight was lifted too fast. After pausing in the contracted
position the athlete should slowly release the tension on his or her muscles until the
weight slowly lowers at a constant speed. If the weight begins to accelerate while being
lowered then the weight is being lowered too fast. When in doubt, lift and lower the
weight slower, not faster.

BODY POSITION AND LEVERAGE POINTS TO MAINTAIN TENSION

Proper body position must be maintained to execute safe and effective training. By
arching the back or rolling the hips many exercises can be performed in an easier,
however, less effective manner. Adjusting your leverage on many exercises will make
the exercise easier. On the other hand it will also reduce the amount of tension that you
maintain on your muscles. Lifting heavier weight for the sake of lifting more weight,
without any regard for how it is lifted, may build the ego but it will not strengthen your
muscles.

When performing an exercise you should always force your muscles to work through a
full range of motion. By doing so you are ensuring that your muscles are moving the
workload. This creates constant tension on your muscles and ensures that you will
stimulate maximum muscle growth. Realize that your muscles do not care if you are
moving weights up or down. All that your muscles care about is how hard they are being
forced to work. The immediate results of properly performed repetitions should be
greatly fatigued muscles.

THE IMPORTANCE OF PROGRESSION

The most important component of successful strength training is an unremitting desire to

progress. Players and coaches may become frustrated by the lack of gains that their
programs deliver. This may lead to the search for magical solutions, supplements, and
new exercises and equipment. Their program may be modified, perhaps adjusting the set
and repetition scheme, exercises, or speed movement. After another period of
unsatisfactory results, new gurus will be consulted and their program may be changed
again. All the while, the answer to their problem is too simple to be seen.

Reality is something different. The body changes by a force of will. To be productive,

strength training must be difficult and progressive. Try to increase either your weight or
repetitions each workout. This is called the double progressive method of overload and it
is the most effective way for you to improve.

An athlete that can improve one repetition each workout will experience phenomenal
gains. For example, let us pretend that we are doing strict leg curls in the eight to twelve
repetition range three days per week (Monday, Wednesday, Friday). When we have
successfully completed twelve repetitions we will increase the weight by a small amount.

Week One: Monday = 60 lbs. for 8 reps

Wednesday = 60 lbs. for 10 reps
Friday = 60 lbs. for 12 reps

Week Two: Monday = 65 lbs. for 8 reps

Wednesday = 65 lbs. for 10 reps
Friday = 65 lbs. for 12 reps

Week Three: Monday = 70 lbs. for 8 reps

Wednesday = 70 lbs. for 10 reps
Friday = 70 lbs. for 12 reps

At first is does not seem like much is happening here, however, lets take a closer look. If
you are training three times a week, that is equivalent to 156 workouts per year. If you
increase five pounds every four workouts that is equivalent to 195 pounds per year. Not
bad. Is this possible?
We have never seen an athlete who could increase a repetition or two every workout, but
there will be times that your progress will amaze both you and your coach. For the more
experienced athlete it can be frustrating training for weeks to only increase one repetition.
However, if you only increase one repetition every three weeks that is twenty-five pounds
per year, which is not bad by any means.

Demand improvement from yourself every time you train. Refuse to replicate previous
results. In the short run you are trying to add repetitions. In the long run you are trying
to add weight. Small increases over time will get you where you are trying to go. Do not
look for magic. Ultimately, you will determine your results, not the program, not the
coach, and not the equipment. Look to yourself, your motivation, and your effort for the
answers.

INTENSITY & TIME

Training below a certain level of intensity will not produce any results. If you are
capable of lifting two hundred pounds for eight reps and you stop at seven, it should be
obvious that the exercise was not as productive as it could have been. The one thing that
separates strength training from other modes of exercise is that it is much harder to do.
The dramatic changes that occur in the body as a result of lifting weights are due to the
intense nature of the exercise. There is simply no other mode of exercise that works the
muscles as hard.

Beyond what is needed to complete daily tasks, the body does not want to maintain a
large degree of muscle. Muscle tissue is metabolically demanding you must feed it to
keep it alive. Of all of the things that your body does to survive, conserving energy is
number one. In the cave man days carrying an extra thirty pounds of muscle was of no
advantage when the famine came. For this reason, to get stronger and more muscular,
you must give your body a good reason to do so.

You must place your muscle in a critical situation. Maximum intensity levels must be
attained. Your brain will only recruit the minimum number of muscle fibers necessary to
complete the job. This is why you must complete as many repetitions as possible. As
many as possible is a confusing point for many young players. Some think that exercise
is uncomfortable when they have done as much as they can. Or they may think that
twelve reps are all that they can do. Let’s set the standard right now. When you think
you have done as many reps as you can, try to get another. If you can’t get a full rep then
try for a half rep. When you cannot move the weight a fraction of an inch more, you
have finished a proper set.

Don’t make the mistake of thinking that you can make up for a low level of intensity by
doing more work. When given enough time, any muscle, regardless of size, can perform
some amount of work. This is called labor and has nothing to do with strength training.
As fatigue sets in you’re gradually recruiting more fibers. If your training consists of a
few heavy reps or halting short of fatigue you will be recruiting muscle fibers during your
activity that were not strengthened in the weight room.
Muscles respond to tension over time. You can get stronger performing large amounts of
volume. However, performing only a few heavy reps is very dangerous and not specific
to the needs of our athletes. The competitive weightlifter has needs that are specific to
his or her sport, while the college athlete has needs specific to his or her sport. The
longer tension is applied to the muscles, the more fibers can be activated. Research, as
well as, our experience has shown that the best results occur from training the muscles to
fatigue within in the anaerobic time frame of thirty to ninety seconds. Assuming about
five to six seconds per rep this would set a standard rep range from eight to twenty reps.
Each individual will respond better to certain reps ranges as opposed to others. This is
dependant on such factors as neuromuscular efficiency, muscle fiber type, and lever
length. We will usually try to find a weight that you can perform for eight to twelve reps,
although this can change based on individual needs.

There has been a lot written about set and rep schemes without anyone really defining
what is really being discussed. When discussing the set and rep schemes individuals are
really referring to the amount of time used to fatigue the muscles. If someone states that
five sets of five reps is the best set/rep scheme, are they really saying that the best way to
work the muscle is with two and a half minutes of work broken up into thirty-second
intervals? The fact of the matter is that muscles do not keep track of reps. The majority
of the research has indicated that one to three all out sets are equally effective. An athlete
can spend thirty minutes or two hours in the weight room and accomplish the same
amount of work. But as the intensity of the work increases, the volume must decrease
proportionately.

For instance, if you were to walk two miles an hour, you could continue that pace
indefinitely. However, if you were to increase to four miles an hour, you would be able
to maintain that pace for only eight to ten miles. Try exercising at eight miles an hour
and you would be lucky if you could cover two miles. I think you get the point.

The amount of time that you take between exercises will affect how much weight you can
lift. If one athlete decreases his or her rest period between sets he or she will find that
they will not be able to use as much weight. If another athlete increases the amount of
rest between his or her sets he or she will be able to lift more. However what you may
not realize is that the first athlete will be in better shape then the second athlete do to the
physiological adaptations that occur. Decreasing the amount of time that it takes to
complete a workout is an excellent way to increase the intensity of the workout. It is also
a great way to enhance your metabolic energy systems and thus get you in better shape.

As a Bearcat, you will be expected to take all sets to momentary muscle fatigue. Our
workouts are brief by necessity. We ask a lot of our athletes, probably more than you can
tolerate. Inexperienced athletes who question the effectiveness of this philosophy have
never experienced a properly supervised workout. The name of the game is effort, and as
a member of the Bearcat family you will be expected to train as hard as possible.
Strength training is similar to every thing else in your life. You only get out of it what
you put into it.
 PROGRAM ORGANIZATION

To simplify our discussion of how we organize each workout, we classify them in

different body segments. These segments are:

NECK Flexors LOWER BODY Glutes

Extensors HIPS Quadriceps
Lateral Flexors Hamstrings
Traps Abductors
Adductors

UPPER Pectorals LOWER LEG Calves

BODY Deltoids Ankle
Upper Back

ARM Biceps MID-SECTION Abdominal

Triceps Lower Back
Forearms

KEY POINTS

Record all your workouts. Your records should include the day, exercises, order
of exercises performed, amount of weight, number of properly performed repetitions and
tool used.

Use the heaviest possible weight for the particular number of repetitions required
with the best possible form.

Perform exercises by body segment. Once you begin Hips and Legs, perform
all of the exercises for the Hips and Legs

Do your Neck either first or between Upper and Lower Body segments. Your
Neck is important. Do not neglect it.

Supervision. A training partner provides encouragement and competition. A

training partner can provide negative resistance once you can no longer raise the weight.

MULTIPLE SET ADAPTATIONS

At one time we believed that the number of sets that were completed would determine the
strength gain. We have since learned that an athlete can do one set or ten sets and get
stronger. He can also do one set or ten sets and not get stronger. The determining factor
is the intensity level he performs the set at.

Some of our athletes enjoy multiple sets. For those that want to do more than one set, the
same rules apply. Perform ten sets if you must, but do not change the intensity of the
exercise or the way that the repetition is performed. Record the amount of weight that is
used and the number of repetitions that are properly performed for each set. Add weight
whenever possible. Do not pace yourself by holding back and saving energy for the next
set. Do not decrease the intensity of an exercise when more than one set is performed.
Sub-maximal efforts will produce sum-maximal gains in strength. Listed below are
examples of effective techniques when more than one set is performed.

Productive Multiple Set Technique #1

Set # 1 – 8 repetitions @ 65% of max

Set # 2 – 6 repetitions @ 75% of max
Set # 3 – 4 repetitions @ 80% of max

Productive Multiple Set Technique #2

Set #1 – 12 repetitions @ 50% of max

Set #2 – 12 repetitions @ 50% of max
Set #3 – 10 repetitions @ 55% of max

After you have warmed up, use the described % so you can properly handle each set.
The quality of each set performed dictates the results, not the number of sets performed.

One set that is properly performed is all that is needed to stimulate maximum gains in
size, strength, mass, power, speed, explosion, and any other physical attribute dependent
on strength. If you must perform additional sets do not sacrifice the quality of your
exercise. If multiple sets are performed, you must decrease the number of exercises in
any given workout. The body cannot recover from a large amount of high intensity
exercise.

For variety, we have many different pyramid routines using different pieces of
equipment. We use a prescribed percentage of max, increasing the weight for each set.
We use 90-120 second intervals for rest between sets.

As a general rule, we don’t perform multiple sets with pulling movements. With high
intensity exercise, the smaller muscles of the hands, forearms, and biceps become
exhausted preventing any additional productive work for the large upper back muscles.
We also limit signal joint isolation movements in our multiple set routines to prevent the
workout form becoming too long and diluted.
Some common exercises we use pyramid set routines are:

Upper Body Lower Body

Bench Press Squat
Incline Press Yoke Squat
Push Press Leg Press
D.B. Shoulder Press Various Deadlift
D.B. Bench Machine Squat
D.B. Incline
Machine Shoulder Press

We use many different multiple set routines throughout our program. These reps range
from 2-12 repetitions and 2-4 sets performed.

Percentages of max and repetitions are as follows:

12 repetitions @ 50% of max
10 repetitions @ 55% of max
8 repetitions @ 65% of max
6 repetitions @ 75% of max
5 repetitions @ 77% of max
4 repetitions @ 80% of max
3 repetitions @ 85% of max
2 repetitions @ 90% of max

To calculate your 1 rep max we use a projected formula (see our projected max sheet at
the end of our strength section). We never test a 1 rep max due to increase risk of
injury and quality of form with the exercise.
 UPPER BODY ROUTINES

A well-equipped facility will allow for total body development. A balanced and properly
organized strength program must include a wide range of exercises. Equipment designed
to develop specific areas of the body is needed. Barbells, dumbbells, or machines can be
used. In our standard upper body routines we perform six to twelve exercises. Only one
to three exercises are performed in a multiple set routine. The quality of our multiple set
routines is the same as our standard routines.

We have a “no-hands” routine, which uses equipment that does not need to be
held in case of hand, wrist, or elbow injuries. We have a “fried shoulder” routine, which
emphasizes the shoulder girdle. We also create variety by utilizing “no card routines.”
Some of the ways in which a workout may vary include changing the order of the
exercises, the cadence of the lift, or eliminating the lifting portion of an exercise and only
performing the negative. Variety is used to motivate and reward consistent training and
effort.

Push – Pull Routine Push Routine Pre-Exhaust Routine

Free Weight Bench Press Machine Shoulder Press Chest Fly
Pulldown Rear Delt Chest Fly
Free Weight Shoulder Press Machine Incline Press Pullover
Seated Row Behind the Neck Pulldown Pulldown
Lateral Raise Machine Decline Press Lateral Raise
Free Weight Incline Press Upright Row Shoulder Press
Rotator Cuff Dips Rotator cuff

“No Hands” 8-6-4 Free Weight 8-6-4 Dumbbell

Chest Fly Free Weight Bench 8 Dumbbell Incline Press 8
Pullover Free Weight Bench 6 Dumbbell Incline Press 6
Lateral Raise Free Weight Bench 4 Dumbbell Incline Press 4
Rear Delt Machine High Row Dumbbell Row
Front Raise Free Weight Incline Press 8 Dumbbell Shoulder Press 8
Rotator Cuff Free Weight Incline Press 6 Dumbbell Shoulder Press 6
Incline Fly Free Weight Incline Press 4 Dumbbell Shoulder Press 4
Machine Rear Delt Behind the Neck Pulldown
Free Weight Military Press 8 Dumbbell Incline
Press 8
“Fried Shoulders” Free Weight Military Press 6 Dumbbell Incline Press 6
Military Press Free Weight Military Press 4 Dumbbell Incline Press 4
Shrug
Rear Delt
Front Raise
Rotator Cuff
Upright Row
Machine Shoulder Press
 LOWER BODY ROUTINES

We will choose from several multi-joint, squatting motion exercises in our facility. We
have found through many years of experience that different body types and orthopedic
considerations do not allow for one type of movement to fit all of our athletes. No one
exercise will work for every player. No one exercise is vastly superior to another. An
athlete must be able to perform each exercise in a safe manner with maximum intensity.

Multi-Joint Squatting Motions

Barbell Squat
Yoke Squat
Squat Machine
Dead Lift
Leg Press
Iso-Lateral One Limb Leg Press

Isolation Exercises – Knee

Leg Curl Machine – Various
Leg Curl Machine – Iso Lateral One Leg
Leg Extension machine – Various
Leg Extension – Iso Lateral One Leg

Isolation Exercises – Hip

Buttocks – Stiff Leg Dead Lift, Hip and Back, Abductor Machine
Hip Flexors – Hip Flexion
Groin – Adductor Machine

Isolation Exercises – Ankle

Gastrocnemius – Straight Legged Calf Raise

Soleus – Seated Calf Raise
Tibia Flexor – Tibia Flexion

Our typical leg routine is a “mix and match” of equipment, need, and preference.

NECK ROUTINE
For all of our athletes involved in contact sports, we place a premium on neck training.
This is by far the most important thing we do in the weight room. We will often train our
necks before we train the rest of our body.

4- Way Neck Machine

Neck Flexion Neck Extension
Lateral Neck Flexion (left and right)
Shrugs
 SIX STRENGTH TRAINING VARIABLES

How many repetitions?

Perform 2 to 10 repetitions for the upper body and 2 to 15 repetitions for

the lower body. Only record the number of repetitions properly performed
on the workout card.

How much weight should be used?

Use as much weight as possible (once the proper lifting techniques have
been learned) so that the point of MMF has been reached between 30 and
60 seconds or from 2 to 10 repetitions. Selecting a starting weight is trial
and error. The key below will tell you when and how you should add
weight for your next workout.

Key: Upper Body 2-10 Repetitions

< 2 repetitions, - 10 lbs.
2-9 repetitions use the same weight next workout
10 repetitions, + 5 lbs.

Key: Lower Body 2-15 Repetitions

< 2 repetitions, - 10 lbs.
2-14 repetitions, same weight next workout
15 repetitions, + 5-10 lbs.

How many sets should be performed?

We recommend that you complete 1 to 3 sets each time you workout. It is

important to note that each set must be completed with the maximum
amount of effort. When performing at this level, each set should be
performed until no more repetitions can be completed (MMF).

How much recovery time between exercises or sets?

When performing one set of an exercise, only use the time needed to move
to the next exercise as recovery time. When performing 3 sets of an
exercise, allow 90 second intervals of rest between sets.

How many times should I train in a week?

You should train one to four times per week, on alternating days. You can
train three to four times a week if you split the upper and lower body
routines.

What exercises should be performed?

The exercises performed will depend upon the equipment available to you.
The exercises you perform are not the key to the strength gains; the
manner in which you perform the exercise is the key.
 MANUAL RESISTANCE: A PRODUCTIVE ALTERNATIVE

Manual resistance is an alternative to the more conventional forms of resistance in the

strength-training program. A training partner or spotter, rather than a bar or a machine
provides the resistance. This type of training could be incorporated into your regular
workouts or in situations where no equipment and/or facilities are available. At
CINCINNATI we use manual resistance (MR) training extensively in all phases of our
strength program. As an exercise in our workouts or as the only available training “tool”
at home, on vacation, or on the road, MR has definitely proven itself as a valuable form
of strength training.

ADVANTAGES OF MANUAL RESISTANCE

There are many advantages to using manual resistance. Some of the advantages include:

1. No equipment is required to perform the exercises.

2. Large numbers of individuals can be trained simultaneously.

3. The muscles can be maximally worked each repetition.

4. The speed of the MR exercise can be controlled.

DISADVANTAGES OF MANUAL RESISTANCE

With all of its advantages, MR also has some distinct disadvantages. Every type of
equipment available has advantages and disadvantages. By recognizing the limitations of
MR, it can help provide a safer and more effective form of exercise. A better
understanding of the exercise will also be realized. The major limitations of MR include:

1. Two people are needed to perform any MR exercise.

2. The lifter must learn how to perform each exercise.

3. The spotter must learn how to safely and effectively apply the resistance.

4. The lifter may be significantly stronger than the spotter.

5. Accountability.
NOTE: Sure, there are limitations to manual resistance. However, these limitations
can be overcome by instructors who are willing to invest a little time in developing
the ability to teach these exercises as well as providing as much supervision as
possible during their execution.
 RESPONSIBLITIES OF INSTRUCTOR

1. Thoroughly understand the responsibilities of the spotter and the lifter.

2. Perform the exercises with another instructor in order to develop the skills
needed to spot and perform each exercise.

3. If unwilling to perform the exercise at least practice the spotting procedures until they
are mastered.

4. Minimize the loss in the interpretation of this information from the instructor to
the students.

RESPONSIBILITIES OF LIFTER

For manual resistance to be safe and effective, the lifter must assume some
responsibilities during the execution of each repetition. These responsibilities include the
following four rules:

1. Communication with the spotter is essential.

2. Keep tension on the muscles.

3. Pause momentarily in the contracted position

POINT: Hold any contracted position for a count of 1001 and allow the muscles to
develop maximally throughout their full range of motion.

4. Pause momentarily in the contracted position

POINT: Hold any contracted position for a count of 1001 and allow the muscles to
develop maximally throughout their full range of motion.

5. Exert an all-out effort.

6. Only allow four seconds for the lowering phase.

 RESPONSIBILITIES OF SPOTTER

It should be more than obvious to anyone interested in MR, the value of a properly
educated training partner. The effectiveness of MR exercise is almost totally dependent
on the abilities of the spotter. It cannot be emphasized enough how important it is for the
instructor to thoroughly educate the participants. For the exercise to be safe and
effective, the spotter should strictly adhere to the guidelines outlined herein. The major
responsibilities of the spotter include the following:

1. Communication whenever necessary and constant coordination with the lifter.

2. Do not apply maximum resistance during the first few repetitions.

POINT: If maximum resistance is applied on the first few repetitions injury could
result. Less than maximum resistance is required on the first few repetitions.
3. Vary the resistance of each repetition during the raising phase.
POINT: It is the spotter's job is to apply just the right amount of resistance at each
point during the raising phase.
4. Smooth transition from the raising phase to the lowering phase.
5. Add more resistance during the lowering phase.
6. Change the angle of resistance being applied.
7. Provide enough resistance to stimulate strength gains.
8. Do not apply maximum resistance for any exercise in an all out manner during the
first few workouts.
9. When necessary, apply less resistance as the lifter approaches the muscle's stretched
position.

PERFORMING MANUAL RESISTANCE EXERCISES

While performing MR exercise the following guidelines should be used to perform each
exercise:

1. Perform 12 repetitions or continue exercising for approximately 40 to 70 seconds.

2. Perform only one set per exercise.
3. Take four seconds for the lowering phase.
4. Allow one to two seconds to execute the raising phase of each exercise. This phase
will include moving from the starting position and pausing in the contracted
position momentarily.
5. Exercise 2-3 times a week while alternating days.
6. Change the order regularly.

The most important aspect of MR is knowing the proper way to spot and to lift. All of
you have been through our MR program from time to time, but for those of you who
might have missed something along the way, here is a quick review of the MR exercises
we perform at CINCINNATI.
 MANUAL RESISTANCE EXERCISE

Manual Resistance is an alternative to the more conventional forms of resistance in the

strength-training program. A training partner, or spotter, rather than a bar or a machine
provides the resistance. This style of training could be incorporated into your regular
workouts or in situations where no equipment and/or facilities are available.

There are a variety of MR exercises that can be performed. As discussed on the

preceding page a brief description of each exercise will follow. For maximum gains;
attempt to reduce the lifter's strength level to zero by performing approximately 10-12
repetitions on each exercise. Remember to follow the guidelines we discussed earlier for
the lifter and spotter.

EXERCISE #1 - NECK FLEXION (NECK FLEXORS)

Movement: Flexing only the neck muscles, raise the head forward and upward so that
the chin is resting on the chest, pause momentarily and recover to starting position.
Spotting: Place the dominant hand on the lifter's forehead and the non-dominant hand on
the lifter's chin. Apply as much pressure as is needed to accommodate for the strength
curve of the neck flexors.

EXERCISE #2 – HIP ABDUCTION (OUTER THIGH)

Movement: Raise the right leg as high as possible keeping the lower body inline, pause
momentarily before recovering to the starting position, mirror with left leg.
Spotting: Kneel or stand near the lifter's knee and place both hands above the knee on
the thigh to apply the resistance.
EXERCISE #3 – PUSHUP (CHEST/SHOULDERS/TRICEPS)
Starting: Assume the pushup position with only the feet and hands touching the floor
with position the body straight. When unable to properly perform another repetition drop
to the hands and knees position keeping the toes off the floor. The hands should be out in
front of the shoulders.

Movement: Lower the chest (do not touch thighs or stomach) to a position just short of
the floor and recover to starting position.

Spotting: Straddle the lifter and place both hands on the upper back to apply resistance.
Ideally the lifter must fail in the hands and knees position.

EXERCISE #4 - SIDE LATERAL RAISE (MEDIAL DELTOID)

Movement: Raise the arms sideward and upward overhead, pause before recovering to
the starting position.

Spotting: Stand behind the lifter with hands on the back of the lifter's wrist.
EXERCISE #5 - FRONT RAISE - (FRONT DELTOID)
Movement: Raise the arms forward and upward to a position up and over the head, pause
momentarily before recovering to the starting position.

Spotting: Place the hands on the back of the lifter's wrists. Keep them there throughout
the exercise. The spotter will have to move close to the lifter in the starting position and
away from him as the lifter raises his arms overhead.

EXERCISE #6 - SEATED PRESS (DELTOIDS)

Movement: Extend the arms upward, pause momentarily before recovering to the
starting position.

Spotting: Grasp the lifter's hands with the thumbs interlocking and apply the resistance
to the hand.

.
EXERCISE #7 - UPRIGHT ROW (DELTOIDS/TRAPEZIUS/BICEPS)
Movement: Pull the towel upward touching under the chin, pause momentarily before
recovering to the starting position.

Spotting: Sitting under the lifter, look skyward with the hands grasping both ends of the
towel to provide resistance.

EXERCISE #8 – SEATED ROW (LATS)

Movement: Bend the arm while driving the elbow upward to a position above the upper
body, pause momentarily before recovering to the starting position. More stretching will
be obtained if the spotter pushes the upper arm to a fully stretched position where the
upper arm is touching the chest, mirror with left arm.

Spotting: Standing on the right side of the lifter, place your left hand on his upper back
and your right hand on the upper arm just above the elbow, apply resistance.
EXERCISE #9 - BICEPS CURL (BICEPS)
Movement: Raise the bar forward and upward contracting the biceps - Pause
momentarily before recovering to starting position.

Spotting: Spotter can manually vary the resistance during the raising an lowering phases
of the exercise - Allowing the Lifter to move the elbows forward will involve the
biceps but at the expense of allowing the muscles to rest in the contracted position.

EXERCISE #10 - TRICEPS EXTENSION (TRICEPS)

Movement: Raise the forearm forward and upward until the arm is fully extended, pause
momentarily before recovering to the starting position.

Spotting: The spotter should position himself so he is kneeling beside the lifter with his
right thigh resting against the lifter's upper arm. This will stabilize the lifter's upper arm.
The spotter will place his left hand on the outside of the lifter's elbow and his right hand
on the wrist where the resistance is applied.
EXERCISE #11 - LEG CURL (HAMSTRINGS)
Movement: Keeping the right thigh flat on the ground, bring the right heel as close to the
buttocks as possible. Pause momentarily before recovering to the starting position.
Mirror with the left leg.

Spotting: The spotter should kneel along the side of the lifter and apply resistance
against the heel in motion.

EXERCISE #12 – LEG EXTENSION (QUADRICEPS)

Movement: Extend the right leg up as high as possible, pause momentarily before
recovering to starting position. Mirror with the left leg.

Spotting: The spotter should kneel along the side of the lifter and apply resistance
against the heel in motion.
 CINCINNATI BEARCAT CONDITIONING

The purpose of your off-season conditioning program is to maintain your base level of
fitness. This will enable you to make specific competition level adaptations in the least
amount of time possible. Conditioning is very specific. The demands of running a series
of sprints in practice are quite different than the demands of running in a game, match, or
meet situation. The specificity of conditioning is a term that we use to describe the
specific adaptations that physically take place when your muscles engage in stressful
activity.

The main objective of your off-season conditioning program is to maintain a solid

cardiovascular base that will enable you to practice at optimal levels when your pre-
season begins. The only way to get in shape for your specific sport is to place your sport
specific demands on your body. For a basketball player this would include running a
series of sprints with brief rest intervals. A soccer player may run longer distances
supplemented by very short sprints.

Many of you have experienced specific conditioning before. Many of you may have
participated in several sports throughout your high school careers. You may have spent
four months running cross country and thought to yourself that you would be in excellent
shape for basketball. How surprised were you when you couldn’t catch your breath
during the first day of practice? Some of the training that you completed for cross-
country transferred but not all of it. Your solid cardiovascular base enabled you to
perform low intensity activities for a sustained amount of time, however it did not
prepare you for short, high intensity sprints.

To develop the specific adaptations to practice you must experience the demands of
practicing. If you have maintained a solid cardiovascular foundation and find yourself
out of breath during the first week of practice don’t panic. This is a natural occurrence.
Don’t fight it or it may take your longer to adapt. You can’t recreate the specific
demands on your energy systems until you actually engage in your sport specific activity.
Your previous preparation and the intensity levels that you practice at will determine
your adaptation.
 AEROBIC CONDITIONING

Simply put, your aerobic condition is your ability to take in, deliver, and use oxygen over
prolonged periods of time. Improvement in aerobic condition occurs when your body is
exposed to a prolonged increase in oxygen uptake and metabolism. You must maintain a
certain level of intensity in order to stimulate the body. Once improvements have
occurred, the work must be made progressively harder to achieve maximal gains.
Therefore the name of the game is overload and progression.

You can use your heart rate, measured in beats per minute, as a guide to judge the
intensity of your effort. Each person has a specific maximum heart rate that can be
attained in a sustained maximum level of intensity. Many factors may affect your
maximum heart rate. These may include genetics, age, and conditioning level.
Maximum heart rate is difficult to measure without sophisticated equipment but it can be
estimated by this simple formula.

Maximum Heart Rate = 220 – Your Age

Therefore a twenty year old would estimate their MHR to be two hundred beats per
minute. In order to stimulate an aerobic conditioning effect, research has indicated that
you must keep your heart rate elevated at approximately sixty-five to ninety percent of
your MHR for twenty to thirty minutes. For a twenty year old that would range between
one hundred thirty to one hundred eighty beats per minute. As with all modes of training,
the greatest results are achieved with very intense workouts.

In order to find your MHR you must learn to take your pulse. If you place your fingertips
on your Adam ’s apple and then slide them about an inch to either side you should feel a
pulse. Using a watch, begin counting the beats for fifteen seconds. Take the number that
you counted and multiply that by four to give you the number of beats that your heart is
beating each minute. This is the number that must fall into that sixty-five to ninety
percent range.

As your body begins to adapt, you will discover that you must exercise harder and faster
than before in order to maintain your heart rate at the same level that it was in your initial
workouts. You will also discover that it takes your body less time to recover from your
workouts. Cardiovascular conditioning is important do to the fact that it increases the
strength of the heart. Thus increasing stroke volume, cardiac output, respiratory function,
heat tolerance, and lactic acid metabolism. In other words you get in shape.

As you may have guessed your heart and lungs have no idea what type of stimulus is
creating the stress. It may be biking, running, swimming, or stepping. You can take
advantage of this by incorporating a variety of modalities into your cardio workouts.
Doing so will enable you to minimize the potential for overtraining types of injury. All
you need to worry about is working hard enough for your heart to reach its prescribed
level in a systematically progressive way to force improvement to occur.
A cardiovascular program can be performed two to five days per week, depending on
practice demands. You should always keep accurate records of your workouts and try to
improve each session. For example, if you run three miles in twenty minutes then you
must improve your next workout. Try to run three miles in less time or run a longer
distance in that twenty-minute period. You must have an unremitting desire to improve.
Remember that there are those athletes that want to improve and there are those athletes
that do.
BASIC AEROBIC WORKOUT CARD

MACHINE DATE DATE DATE DATE DATE

Wind Racer Bike 5/02 5/05
Program 4 4
Level 76 76
Minutes 20 20
Miles 12.6 13

Cross Trainer
Program
Level
Minutes
Miles

Stair Master Stepper

Program
Level
Minutes
Floors

Woodway Treadmill
Speed
Grade
Minutes
Miles

Life-Stepper
Program
Level
Minutes
Floors
 ANAEROBIC CONDITIONING
Your anaerobic conditioning level is your ability to perform short high intensity
activities. The oxygen demands produced by these activities are usually greater than
what your energy system can supply. If you are in good shape and are exercising or
playing below a certain level of intensity, your energy requirements can be met by your
aerobic system. However, when you pick up the pace and your body cannot meet the
immediate energy demands with available oxygen; your body must get its energy from its
anaerobic systems. At this point you may be experiencing oxygen debt.

In order for your body to function your muscles require energy. This energy can be
found in the form of chemical bonds known as ATP. However, these energy supply
levels can only be sustained for a couple of minutes. When these supply levels are
emptied you will experience the build up of lactic acid which will undoubtedly bring your
activities to a halt. The energy levels will replenish themselves with the discontinuation
of activity. It takes an average of ninety seconds before activity can reoccur.

Just as with aerobic conditioning you must increase your levels of intensity with each
successive workout to increase your anaerobic conditioning. As you continually engage
in anaerobic activities your body will experience physiological adaptations. Your ability
to remove lactic acid from your muscles improves, you experience increases in strength,
resting levels of ATP, phosphocreatine, free creatine, and glycogen. Improvements in
enzyme function and pain tolerance have also been associated with increased anaerobic
conditioning levels.

The demands of anaerobic conditioning are met best by interval training. Do to the high
intensity nature of this type of exercise it can only be performed for short periods of time.
Interval training is systematic manipulation of the work and rest intervals that ensure
overload and progression. By producing programs that vary repetitions and intervals of
activity, we are able to modify the workload, work rate, and rest period to achieve desired
results.

An anaerobic conditioning program can be performed three days a week. Do to its large
demands it may be counterproductive to train in this manner more than three times per
week. You should always keep accurate records of your workouts and try to improve
each session. For example if you run five four hundred meter sprints in your first session
with two minute rest intervals you want to increase the number of sprints or decrease
your rest periods for your second workout session. Keep in mind that this type of
training is no walk in the park and you must have a burning desire to improve with each
perspective workout.

Pre Set #1 4 x 40 yd (15 sec. rest) Set #1 5 x 40 yd (15 sec. rest) Set #1 6 x 40 yd (15 sec. rest)
Season 1 minute rest 1 minutes rest 1 minute rest
Set #2 4 x 40 yd (15 sec. rest) Set #2 5 x 40 yd (15 sec. rest) Set #2 6 x 40 yd (15 sec. rest)
1 minute rest 1 minute rest 1 minutes rest
Set #3 4 x 40 yd (15 sec .rest) Set #3 5 x 40 yd (15 sec. rest) Set #3 6 x 40 yd (15 sec. rest)
1 minute rest 1 minutes rest 1 minute rest
Set #4 4 x 40 yd (15 sec. rest) Set #4 5 x 40 yd (15 sec. rest) Set #4 6 x 40 yd (15 sec. rest)
 INTERVAL WORKOUTS

RUN DESCRIPTION TIMES REST

Gassers Across football field and back twice. :35 guards 1:00
212 yards total. :37 posts 1:00

½ Gassers Across football field and back. :15 guards :30

106 yards total. :16 posts :30

Short Shuttle Goal to 5 and back :32 guards 1:00

Goal to 10 and back :33 posts 1:00
Goal to 15 and back
Goal to 20 and back
Goal to 25 and back
150 yards total.

300 Shuttle Baseline to opposite foul line six times. :58 guards 1:30
300 yards total. :60 posts 1:30

Field Sprints Goal to 50 and back :15 guards :30

100 yards total. :16 posts :30

Goal to 40 and back :10 guards :30

80 yards total. :11 posts :30

Goal to 30 and back :9 guards :20

60 yards total. :10 posts :20

Goal to 20 and back :6 guards :10

40 yards total. :6 posts :10

Suicide :30 :30

17 in 60 Across court and back 17 times. :60 :60

22’s Baseline to baseline twice. :22 :22

 NUTRITION

Nutrition is the one component of fitness programs that most people are misinformed
about or misunderstand. Everywhere you turn you hear or read about someone who has
gained or lost twenty pounds in one week. This type of information is misleading and
dangerous. As athletes, you must be able to separate the facts and fiction of dietary
habits in order to perform at your optimum level. You cannot run a high performance
racecar on kerosene.

The following facts that are listed below are published by the American Dietetic
Association and have been reviewed by the Food and Drug Administration. Every
person, whether an athlete or not, should adhere to these guidelines in order to lead a
healthy and prosperous life.

BALANCED DIET

Each person should eat a well balanced diet. A balanced diet should consist of eating
sixty percent carbohydrates, thirty percent fat, and ten percent protein. The majority of
one’s carbohydrates should come from fruit and vegetable sources. The majority of one’s
energy supplied by fat should come from unsaturated fats, those that remain liquid at
room temperature. Finally the majority of protein intake in one’s diet should come from
chicken, fish, and beans as opposed to red meats.

Complex Carbohydrates = Grain products, vegetables, fruits, oatmeal, rice, and pastas
Fats = Low fat milk, low fat yogurt, low fat cheese, low fat ice cream, oils
Proteins = Skinless boneless chicken breast, fish (tuna, haddock, shrimp, roughy), beans,
low fat peanut butter, ground or sliced turkey, lean ham, and top round sirloin

DO NOT SKIP MEALS

It is important to maintain food intake at constant levels throughout the day. Your weight
regulation mechanism in your body is referred to as your set point. It can be compared to
the thermostat in a heating and cooling system. Skipping meals to lose weight is
counterproductive and actually slows your body’s metabolism down. Thus, if your goal
is to lose weight than it is imperative that you eat five to six meals per day. A meal may
include a turkey sandwich and a bag of carrots or a piece of fruit. You can wash all of
this down with a glass of milk or water. The key is small portions. A portion should be
about the size of your fist. This will increase your metabolism thus decreasing the
amount of calories that you store as fat. On the other hand if you are trying to increase
your weight it is best to eat three good-sized meals every day. Supplement these meals
with one to two snacks and you should have no problem gaining an extra couple of
pounds. One key factor that many athletes do not understand is that your body can only
absorb a certain amount of nutrients at one time. So it is imperative that you constantly
fuel your body.
 LARGE AMOUNTS OF PROTEIN ARE NOT ESSENTIAL

Protein is the most poorly understood and possibly the most abused nutrient in the
athletic community. The recommended daily allowance for protein is calculated as
follows, 1 gram per 2.2 pounds of body weight. Therefore a 220-pound male only needs
100 grams of dietary protein per day. This is equivalent to sixteen ounces of red meat.
Thus protein supplements are unnecessary and can be money that is foolishly spent. It is
also important to keep in mind that your body can only absorb about thirty grams of
protein in one sitting. Any excess will be excreted. This reiterates the need to eat smaller
meals more often throughout the day. Remember, weight gain is a combination of
increasing a balanced diet, which increases total caloric intake.

ARE VITAMIN SUPPLEMENTS NECESSARY

Athletes tend to consume large amounts of food and if a sensible selection occurs there
should be an adequate intake of vitamins and minerals. On the other hand, if your diet is
not balanced a supplement may prove to be beneficial. However, keep in mind that the
finest sources of vitamins and minerals come from foods and not pills.

WEIGHT REDUCTION

Weight reduction is a simple mathematical formula. For every 3500 calories that you
burn you will lose one pound. This reduction of 3500 calories may come from a
combination of increased activity or decreased caloric intake. A combination of exercise
and diet is the most sensible approach. If you reduce your diet by five hundred calories a
day as well as engage in twenty minutes of cardiovascular activity per day you will lose
about two pounds in one week. Losing more than two pounds in one week is actually
counterproductive do to the fact that you begin to lose muscle mass as opposed to fat
mass. Therefore do not fall for these fad diets that claim to enable you to lose ten pounds
in one week. The key here is that you want to reduce your body fat and increase your
lean muscle mass.

HOW TO LOWER FAT SELECTION

*Buy lean cuts of meats

*Trim the excess fat
*Do not fry foods, instead bake, broil, poach, steam, or grill them
*Use fats sparingly, if you must use them stick with unsaturated fats
*Use skim or low fat milk products

Excess weight in the form of fat will affect your speed and endurance levels. Our goal is
to make you bigger, not fatter. The following pages contain an analysis of foods and
their caloric contents. These pages are to be used as reference guides to improve your
overall eating habits.
2000 Calories
PRO FAT CHO
BREAKFAST SERVING CAL CAL CAL CAL
Cooked Grits 1 cup 145 12 0 124
Lean Ham 2 pcs. 105 68 36 0
Poached Egg 1 82 26 52 2
Wheat Bread 2 slices 122 21 14 94
Pineapple Juice 1 cup 140 4 0 136
594 131 102 480
29% 25% 34% 37%
LUNCH
Egg Noodles 1 cup 200 28 18 148
Roasted Chck. Drum 2 med. 150 96 36 5
Cooked Green beans 1 cup 45 8 0 40
Skim Milk 12 oz. 140 54 8 76
Oat./Raisin Cookie 2 116 7 36 76
Pear 1 100 4 9 95
751 197 107 440
36% 38% 35% 34%
DINNER
Baked Flounder 6 oz. 160 136 18 0
Italian Bread 2 slices 165 24 0 136
Tossed Salad 2 cups 58 8 0 48
French Dressing 2 tbsp 50 0 36 16
Cooked Broccoli 4 oz. 30 11 3 17
Water 12 oz. 0 0 0 0
Unsw. Applesauce 1 cup 105 0 0 105
568 177 57 322
28% 34% 19% 25%
SNACK
Honey & Oat 1 117 8 36 67
Granola Bar 6% 2% 12% 5%

DAILY TOTALS 2030 515 302 1309

24% 14% 63%
2000 Calories
PRO FAT CHO
BREAKFAST SERVING CAL CAL CAL CAL
Grape Nuts Cereal 1/4 cup 100 12 0 92
Skim Milk 6 oz. 70 27 4 38
Wheat Toast 2 slices 122 21 14 94
Margarine 2 pats 70 0 70 0
Cantaloupe 1/2 med. 82 8 3 80
444 68 91 304
21% 15% 26% 23%
LUNCH
Corn Tortillas 3 195 24 27 156
Lean Ground Beef 3 oz. 230 84 144 0
Lettuce 1/4 cup 6 0 0 6
Tomato 1 med. 40 8 0 32
Onion 1/4 cup 15 2 0 14
Spanish Rice 1 1/2 cup 195 16 35 149
Root beer 12 oz. 146 0 0 155
827 134 206 512
40% 30% 59% 39%
DINNER
Steamed Scallops 4 oz. 127 106 14 0
Whole Wheat Roll 2 180 28 18 145
Cooked Broccoli 1 cup 45 16 9 32
Baked Potato 1 med. 220 20 0 204
Cooked Corn 1 ear 85 12 9 76
Tea 12 oz. 3 0 0 3
660 182 50 460
32% 41% 14% 35%
SNACKS
Lite-Line Cheese 2 oz. 104 58 40 4
Grapes 30 54 4 8 49
158 62 48 53
8% 14% 14% 4%

DAILY TOTALS 2089 446 347 1329

20% 16% 64%
3000 Calories
PRO FAT CHO
BREAKFAST SERVING CAL CAL CAL CAL
Scrambled Egg 2 160 48 108 8
Oatmeal 1 cup 145 24 18 100
Raisins 1/4 cup 109 5 1 105
Orange Juice 8 oz. 112 7 4 100
Bagel 1 200 28 18 152
Skim Milk 12 oz. 132 53 3 75
858 165 152 540
28% 23% 33% 28%
LUNCH
Light Turkey 8 oz. 149 112 30 0
Lettuce 1 pc 2 0 0 2
Tomato 1/4 med 10 2 0 8
Mustard 1 tsp 4 1 2 1
Pita Bread 6 1/2” 1 165 24 9 132
Low Fat Yogurt 8 oz. 230 40 18 172
Beef Noodle Soup 2 cups 280 63 97 114
Fruit Punch Drink 12 oz. 170 0 0 176
1010 242 156 605
33% 34% 34% 32%
DINNER
Lean Roasted Ham 7 oz. 300 195 95 0
Cooked Greens 1 cup 25 8 0 20
Cooked Corn Meal 1 cup 120 12 0 104
Black-Eyed Peas 1 cup 190 52 9 140
Wild Rice 1 cup 221 27 5 191
Fresh Carrots 1 cup 49 6 3 44
Water 12 oz. 0 0 0 0
905 300 112 499
29% 42% 24% 26%
SNACKS
Fig Bars 4 cookies 210 8 36 168
Banana 1 101 5 2 100
311 13 38 268
10% 2% 8% 14%

DAILY TOTALS 3084 720 458 1912

23% 15% 62%
3000 CALORIES
PRO FAT CHO
BREAKFAST SERVING CAL CAL CAL CAL
Skim Milk 2 cups 172 68 9 95
Egg Whites 3 45 46 0 0
Wheat Toast 2 110 6 2 90
Grape Juice 1 cup 167 2 0 165
Shredded Wheat 2 cups 220 8 0 102
Banana 1 127 4 0 123
Jam 2 tbsp 110 0 0 110
951 134 11 685
32% 25% 2% 36%
LUNCH
Beef Stew 1 1/2 cups 327 94 141 91
Biscuit 1 103 9 45 52
Corn On The Cob 2 140 20 14 129
Wild Rice 1 cup 221 27 5 192
Cantaloupe 1/2 82 8 7 80
Choc Chip Cookie 2 100 9 32 56
Water 12 oz. 0 0 0 0
973 167 244 600
33% 31% 53% 32%
DINNER
Baked Flounder 6 oz. 342 204 124 0
Baked Potato 1 med. 145 16 2 130
Margarine 2 pats 70 0 70 0
Green Beans 1 cup 32 8 3 28
Canned Pineapple 1 cup 189 3 3 185
Lemonade 12 oz. 161 0 0 161
Apple 1 96 0 7 89
1035 231 209 593
35% 43% 45% 32%

DAILY TOTALS 2959 532 464 1878

18% 17% 64%
4000 CALORIES
PRO FAT CHO
BREAKFAST SERVING CAL CAL CAL CAL
Raisin Bran 1 cup 130 14 5 120
Bagel 1 200 28 18 152
Cantaloupe 1/2 82 8 3 81
Hash Browns 1 cup 355 19 163 180
Poached Egg 1 82 26 52 2
Wheat Bread 2 slices 122 21 14 92
Jam 2 Tbsp 110 1 2 112
Orange Juice 8 oz. 112 7 4 100
Skim Milk 12 oz. 132 53 3 75
1325 177 264 914
33% 26% 34% 35%
LUNCH
Orange Juice 8 oz. 112 7 4 100
Fruit Cocktail 1 cup 194 4 3 200
Cooked Green Beans 1/2 cup 16 4 1 14
Mixed Vegetables 1/2 cup 58 12 2 50
Spaghetti & Meat 1 cup 332 74 105 155
Dinner Roll 2 238 23 54 156
Lite-Line Cheese 3 oz. 156 88 59 7
Baked Sweet Potato 1 115 8 0 112
Diet Soda 12 oz. 1 0 0
1221 220 228 795
31% 32% 29% 31%
DINNER
Tea 12 oz. 3 0 0 3
Baked Potato 2 med. 290 32 4 260
Canned Peas 1/2 cup 68 16 3 51
Lean Steak 5 oz 300 176 108 0
Whole Wheat Roll 2 180 28 18 145
Jell-O w/ Fruit 1 cup 186 11 68 115
1027 263 201 574
26% 38% 26% 22%
SNACKS
Apple 1 96 0 9 96
Chocolate Pudding 1 cup 310 32 72 216
406 32 81 312
10% 5% 10% 12%

DAILY TOTALS 3979 692 774 2595

17% 19% 65%
4000 CALORIES
PRO FAT CHO
BREAKFAST SERVING CAL CAL CAL CAL
Skim Milk 12 oz. 132 53 3 75
Poached Egg 1 82 26 52
Whole Wheat Bread 2 slices 122 21 14 96
Jam 2 Tbsp 110 1 1 113
Plain Pancake 6” 3 492 64 143 284
Maple Syrup 3 150 0 0 153
Unsw. Applesauce 1 cup 110 0 0 110
Orange Juice 6 oz. 84 5 3 77
1282 170 216 909
32% 26% 24% 37%
LUNCH
Chicken & Noodles 1/2 cup 183 44 83 52
Spag. & Meat Sauce 1 cup 332 75 105 155
Sesame Roll 2 122 12 36 72
Tossed Salad 2 cups 58 8 0 48
Italian-Low Cal. 2 Tbsp 16 0 13 3
Diet Soda 12 oz. 1 0 0 1
Fresh Strawberries 1 cup 55 4 6 50
Broccoli 1 cup 48 22 5 34
Macaroni Salad 1/2 cup 167 15 53 97
Wild Rice 1 cup 221 27 5 192
1203 207 306 704
30% 32% 33% 28%
DINNER
Potato Soup 1 cup 158 25 74 60
Sesame Roll 2 122 12 36 72
Canned Green Beans 1 cup 32 8 3 28
Grapes 20 68 2 4 68
Fresh Strawberries 1 cup 55 4 6 50
Tea 12 oz 3 0 0 3
Spanish Rice 1 cup 130 11 24 99
Tomato 1 med 40 8 4 33
Skim Yogurt 8 oz 113 31 30 45
Skinless Chicken 6 oz 174 133 33 0
Blueberry Muffin 2 224 23 67 134
1119 257 281 592
28% 39% 31% 24%
SNACKS
Peach Pie 1 pc 301 12 113 180
Banana 1 101 5 2 102
402 17 115 282
10% 3% 13% 11%

DAILY TOTALS 4006 651 918 2487

16% 23% 62%
 REST & RECOVERY

Another area of training that is greatly overlooked is the process of recovering from your
workouts. Proper rest and recovery from any type of physical stress is a major factor to
achieving maximal gains while reducing the occurrence of over training. When you
strength train you are actually breaking your muscles down. It is on your days off that
your muscles repair and recover from the stresses of training. Without providing your
muscles enough time to recover from physical stress you’re increasing your chances of
getting injured, as well as, reducing your ability to become stronger. This is a very
important concept that is overlooked by a great deal of athletes.

Everyone recovers from physical stresses differently. If a running back and an offensive
lineman performed the exact same conditioning workout it would take the lineman longer
to recover when compared to the running back. This is due to the fact that the lineman is
heavier and completed more work. It is important to understand that everyone recovers
at different rates. A workout that may take one player six hours of sleep to recover from
may take his teammate nine hours of sleep to recover from. No athlete’s genetic make-
ups are the same. The ability to increase strength, speed, and conditioning levels are
directly related to the quality of the work performed, not the quantity of the workload.
Each individual is limited to his or her genetic makeup.

If you are dedicating yourself to becoming the best athlete that you can possibly be there
are a few concepts that you need to keep in mind.

1) In order to train like a champion your must be willing to live your life like a
champion. This means that you must allow your body enough time to rest and
recover from your training sessions. Spending the entire weekend exhibiting
unhealthy behaviors can counteract the progress that you made throughout the
week.

2) Try to get eight hours of sleep each night. Each individual is different. However,
give your body the rest it needs.

3) Eat properly. Exercise depletes the energy nutrients of the body. Research has
indicated that these nutrients (carbohydrates, proteins, and even fats) must be
replaced within forty-five minutes of the cessation of training. Remember proper
nutrition is the key to maximizing strength and conditioning gains. It is pointless
to work your ass off in the weight room if you do not eat a healthy diet. Nutrition
is the base of any training program.

4) We will not tolerate any form of drug abuse or use of illegal supplements. These
substances are banned for a reason. They are very detrimental to your health.
You may improve your performance now but you will suffer greatly later.

All of the information in this manual is for your improvement. Be smart and safe.
Always keep in mind why you are training and realize that everything that you do will
build upon itself.
 BEARCAT TRAINING LAWS

1. YOU WILL BE REQUIRED TO TRAIN ON THE SCHEDULED DAYS.

2. FOR THE TRAINING TO BE SUCCESSFUL, EVERYONE HAS TO DO HIS

JOB.

3. THE TIME IS NOW. YOU MUST COME READY TO GET BETTER

EVERYDAY.

4. THIS TRAINING IS FOR YOUR BENEFIT. IF YOU DO NOT WISH TO

COMPLY -------LEAVE.

5. EVERY WORKOUT MUST BE INTENSE!

6. NO EGO!

7. BE ON TIME! IF YOU ARE LATE, EVERYONE WILL PAY.

8. EXCUSES ARE ALL 90% TRUE, BUT 100% UNACCEPTABLE.

9. THE BOTTOM LINE- IT’S ABOUT GETTING BETTER!

PLAYERS PLAY----TOUGH PLAYERS WIN

 BEARCAT STRENGTH
BODY MEASUREMENTS STRENGTH
NAME DATE WEIGHT ARMS THIGH BENCH CHINS LEG PRESS
6/22/2006
MARCUS SIKES 8/22/2006
IMPROVED 7 LBS 1" .5" 55 LBS 8 200 LBS
BODY MEASUREMENTS STRENGTH
NAME DATE WEIGHT ARMS THIGH BENCH CHINS LEG PRESS
6/22/2006
TIM CROWELL 8/22/2006
IMPROVED 10 LBS 1.25" .5" 40 LBS 17 95 LBS
BODY MEASUREMENTS STRENGTH
NAME DATE WEIGHT ARMS THIGH BENCH CHINS LEG PRESS
6/22/2006
MARVIN GENTRY 8/22/2006
IMPROVED 10 LBS 1.25" 1.5" 50 LBS 4 130 LBS
BODY MEASUREMENTS STRENGTH
NAME DATE WEIGHT ARMS THIGH BENCH CHINS LEG PRESS
6/22/2006
MIKE WILLIAMS 8/22/2006
IMPROVED 6 LBS 1" .5" 55 LBS 12 120 LBS
BODY MEASUREMENTS STRENGTH
NAME DATE WEIGHT ARMS THIGH BENCH CHINS LEG PRESS
6/22/2006
JOHN WILLIAMSON 8/22/2005
IMPROVED 17 LBS 1" 1" 75 LBS 14 155 LBS
BODY MEASUREMENTS STRENGTH
NAME DATE WEIGHT ARMS THIGH BENCH CHINS LEG PRESS
6/22/2006
CED MCGOWAN 8/22/2006
IMPROVED 4 LBS .75" 0" 40 LBS 18 45 LBS
BODY MEASUREMENTS STRENGTH
NAME DATE WEIGHT ARMS THIGH BENCH CHINS LEG PRESS
6/22/2006
RON ALLEN 8/22/2006
IMPROVED 8 LBS .25" 1.75" 35 LBS 14 70 LBS
BODY MEASUREMENTS STRENGTH
NAME DATE WEIGHT ARMS THIGH BENCH CHINS LEG PRESS
6/22/2006
BRANDEN MILLER 8/22/2006
IMPROVED 4 LBS 0" .25" 40 LBS 2 15 LBS
BODY MEASUREMENTS STRENGTH
NAME DATE WEIGHT ARMS THIGH BENCH CHINS LEG PRESS
6/22/2006
DEONTA VAUGHN 8/22/2006
IMPROVED 4 LBS 1" .5" 55 LBS 4 180 LBS

TRAINING BODY BENCH

PERIOD WEIGHT ARMS THIGH PRESS CHINS LEG PRESS
AVERAGE TEAM
IMPROVEMENT
2 MONTHS 7.8 LBS 0.92" 0.72" 49.4 LBS 10.3 112.2 LBS