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Tóm tắt nội dung (trích từ tài liệu gốc): Strength & Conditioning Manual Bearcat Football Dear Bearcat, I would like to welcome you again to the Bearcat Family. This manual will introduce to you the Bearcat Strength and Conditioning program. It will help you to understand all the factors that go into your physical and mental preparation to become a successful member of the Bearcat football team. We are not just about lifting weights. You must be able to blend all aspects of our program to reach your greatest potential as a Bearcat football player. The time is now for you to establish a great work ethic for yourself and begin contribut
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Strength & Conditioning Manual
Bearcat Football
Dear Bearcat,
I would like to welcome you again to the Bearcat Family. This manual will
introduce to you the Bearcat Strength and Conditioning program. It will
help you to understand all the factors that go into your physical and mental
preparation to become a successful member of the Bearcat football team.
We are not just about lifting weights. You must be able to blend all aspects
of our program to reach your greatest potential as a Bearcat football player.
The time is now for you to establish a great work ethic for yourself and
begin contributing to the Bearcat football team. Please read through the
entire manual and familiarize yourself with its contents. Your summer
conditioning is scheduled to start on May 16th and you will find the
conditioning calendar at the back of the manual. It is very important to
follow this calendar because it will allow you to come to camp in top
physical condition. We pride ourselves in knowing that our Strength and
Conditioning program is top in the nation. No one will outwork a Bearcat
Football Player!
Remember � Champions are made when no one is watching!
Good luck with the program and if you have any questions, please do not
hesitate to call us at (513) 556-2566.
Sincerely,
Tim Swanger Laura Wilder
Head Strength Coach Assistant Strength Coach
Scott Greenawalt Paul Ivkovich
Assistant Strength Coach Assistant Strength Coach Intern
Curtis Bostic Dave Andrews
Assistant Strength Coach Assistant Strength Coach GA
BEARCAT FOOTBALL
ACKNOWLEDGEMENTS
WE WOULD LIKE TO THANK THE FOLLOWING INDIVIDUALS FOR THEIR
HELPFUL INSIGHTS IN THE DEVELOPMENT OF
THE BEARCAT FOOTBALL STRENGTH AND CONDITIONING MANUAL.
MARK DANTONIO, 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
MARQUETTE UNIVERSITY 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
TIM SWANGER, HEAD STRENGTH/CONDITIONING COACH
SCOTT GREENAWALT ASST. STRENGTH/ CONDITIONING COACH
CURTIS BOSTIC ASST. STRENGTH /CONDITIONING COACH
LAURA WILDER ASST.STRENGTH/CONDITIONING COACH
THE BOTTOM LINE
BEARCAT FOOTBALL
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 the latest research, physiological fact, and years of experience. Your college
experience is a learning environment and the weight room is no different. The lessons
that you will learn in the weight room will be applicable to your life beyond your career
at the University of Cincinnati.
THE BOTTOM LINE of the CINCINNATI strength program is to create a bigger,
stronger, better-conditioned athlete who is less susceptible to injury.
GO BEARCATS!
UNIVERSITY OF CINCINNATI
BEARCAT FOOTBALL
MISSION STATEMENT
Understanding The Family (team) can only progress with the presence of LOVE and
RESPECT, we commit ourselves to reaching our full potential. We know that every action must
be with the TEAM in mind, and unwavering loyalty to the TEAM must be built in, especially
during the tough times. Fun will be there for all, and there will be an absence of special
privileges for any individual. WE KNOW that we "will get as our works deserve."
I. We are committed to growing mentally, physically and spiritually; and we
recognize that we are students first, and athletes second. We will personify
CLASS and HUMILITY on-and-off-the field.
II. We seek to get better every day and develop consistency through the
relentless execution of fundamentals. We will always compete with the
best to become the best. We will play with toughness, effort and
knowledge of what to do and deserve to be CONFERENCE CHAMPIONS.
We realize this can only be accomplished by tremendous FOCUS, one
step/play at a time.
III. We will respect the proud University of Cincinnati tradition of the past, and
will provide further greatness and tradition for the future. We will do so, at
all times, knowing that it is our responsibility to serve as a positive role-
model for youth of Cincinnati and all the young and old alike that we are
able to touch in this state and nation. We will be the CLASS OF
COLLEGE FOOTBALL.
IV. We accept the responsibility placed in our hands to represent the proud
tradition of CINCINNATI FOOTBALL!
BEARCAT FOOTBALL
THE BOTTOM LINE....TOTAL BODY CONDITIONING
Total Body Conditioning!! This is the best way to describe our program to you. As you
read this manual you will be able to understand all the factors that go into your physical and
mental preparation to become a successful member of the Bearcat football team. Our
program is not just about lifting weights you must be able to blend all aspects our program
for you to reach your greatest potential as a Bearcat Football Player.
Nutrition
Flexibility Strength
Power
Skill Total Rest
Development Body &
Conditioning
Recovery
Aerobic Speed
Anaerobic Development
Conditioning
Explosive
Power
Plyometrics
Remember, Champions are made when no one is watching
THE BOTTOM LINE
BEARCAT FOOTBALL
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-interests. 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!
BEARCAT FOOTBALL
Summer Football Conditioning Calendar
For The Weeks of May 30 -July 2nd
Monday Tuesday Wednesday Thursday Friday Saturday
30
OFF 31 1 2 3 4
FULL BODY UPPER BODY Running FULL BODY Running
6 60,80,100 9 Intervals
FULL BODY WKT #1 WKT #2 YD SPRINTS WKT # 3 Follow Testing
Chart for times
WKT #1 Running X4 Option: Running 3/Station
8 Intervals Follow Chart for Friday or Agility
3/Station Agility Follow Testing Saturday Pick 3 for 3
Pick 3 for 3 min. Chart for times times min. Each
Each Skill Running Skill Running
Weeks I & 2 Weeks I & 2
13
FULL BODY 7 8 9 10 11
Running UPPER BODY Running FULL BODY Running
WKT #1 9 Intervals 60,80,100 WKT # 3 10 Intervals
3/Station Agility Follow Testing WKT #2 YD SPRINTS Follow Testing
Pick 3 for 3 min. Chart for times Option: Running Chart for times
X5 Friday or 3/Station
Each Skill Running Follow Chart for Saturday Agility
Weeks I & 2 Pick 3 for 3
20 times min. Each
FULL BODY
Skill Running
WKT #1 Weeks I & 2
3/Station Agility
Pick 3 for 3 min. 14 15 16 17 18
Running UPPER BODY Running FULL BODY Running
Each 11 Intervals 60,80,100 12 Intervals
Follow Testing WKT #2 YD SPRINTS WKT # 3 Follow Testing
27 Chart for times Chart for times
FULL BODY 22 X6 Option: Running 3/Station
Skill Running UPPER BODY Follow Chart for Friday or Agility
WKT #1 Weeks 3 & 4 Saturday Pick 3 for 3
3/Station Agility WKT #2 times min. Each
Pick 3 for 3 min. 21 24
Running 29 Skill Running FULL BODY 25
Each 12 Intervals UPPER BODY Weeks 3 & 4 Running
Follow Testing WKT # 3 13 Intervals
Chart for times WKT #2 23 Follow Testing
Running Option: Running Chart for times
Skill Running 40,60,80 Friday or 3/Station
Weeks 3 & 4 YD SPRINTS Saturday Agility
Pick 3 for 3
28 X6 1 min. Each
Running Follow Chart for FULL BODY
14 Intervals 2
Follow Testing times WKT # 3 Running
Chart for times 15 Intervals
Skill Running Option: Running Follow Testing
Skill Running Weeks 3 & 4 Friday or Chart for times
Weeks 5 & 6 Saturday 3/Station
30 Agility
Running Pick 3 for 3
40,60,80 min. Each
YD SPRINTS
X6
Follow Chart for
times
Skill Running
Weeks 5 & 6
THE BOTTOM LINE
BEARCAT FOOTBALL
Summer Football Conditioning Calendar
For The Weeks of July 4th - August 6th
Monday Tuesday Wednesday Thursday Friday Saturday
4 5 6 7 8 9
OFF FULL BODY UPPER BODY Running FULL BODY Running
20,40,60 16 Intervals
11 WKT #1 WKT #2 YD SPRINTS WKT # 3 Follow Testing
FULL BODY Chart for times
Running X8 Option: Running 3/Station Agility
WKT #1 15 Intervals Follow Chart for Friday or Pick 3 for 3 min.
3/Station Agility Follow Testing Saturday
Pick 3 for 3 min. Chart for times times Each
Each Skill Running Skill Running
Weeks 5 & 6 Weeks 5 & 6
12 13 14 15 16
Running UPPER BODY Running FULL BODY Running
17 Intervals 20,40,60 18 Intervals
Follow Testing WKT #2 YD SPRINTS WKT # 3 Follow Testing
Chart for times Chart for times
20 X8 Option: Running 3/Station Agility
Skill Running UPPER BODY Follow Chart for Friday or Pick 3 for 3 min.
Weeks 7 & 8 Saturday
WKT #2 times Each
18 19 27 Skill Running 22 23
FULL BODY Running UPPER BODY Weeks 7 & 8 FULL BODY Running
18 Intervals 19 Intervals
WKT #1 Follow Testing WKT #2 21 WKT # 3 Follow Testing
Chart for times Running Chart for times
3/Station Agility 3 20,40,60 Option: Running 3/Station Agility
Pick 3 for 3 min. Skill Running UPPER BODY YD SPRINTS Friday or Pick 3 for 3 min.
Weeks 7 & 8 Saturday
Each WKT #2 X8 Each
Follow Chart for
30
times Running
20 Intervals
25 26 Skill Running 29 Follow Testing
FULL BODY Running Weeks 7 & 8 FULL BODY Chart for times
20 Intervals 3/Station Agility
WKT #1 Follow Testing 28 WKT # 3 Pick 3 for 3 min.
Chart for times Running
3/Station Agility 10,20,40 Option: Running Each
Pick 3 for 3 min. Skill Running YD SPRINTS Friday or
Weeks 9 & 10 Saturday 6
Each X8 Report to Camp
Follow Chart for
times
1 2 Skill Running 5
FULL BODY Running Weeks 9 & 10 Travel Day
20 Intervals
WKT #1 Follow Testing 4
Chart for times Running
3/Station Agility 10,20,40
Pick 3 for 3 min. Skill Running YD SPRINTS
Weeks 9 & 10
Each X 10
Follow Chart for
times
Skill Running
Weeks 9 & 10
THE BOTTOM LINE
Sep 1 BEARCAT FOOTBALL
Sep 10 2005 Schedule
Sep 17
Sep 28 Eastern Michigan (Thursday Night)
@ Penn State
Western Carolina
at Miami (OH) (Wed. Night - ESPN2)
Oct 1 BYE
Oct 8 @ Pittsburgh
Oct 15 Connecticut
Oct 22 Louisville
Oct 29 @ Syracuse
Nov 9 West Virginia (Wed. Night)
Nov 12 BYE
Nov 19 @ South Florida
Nov 26 @ Rutgers
BEARCAT FOOTBALL
BEARCAT TESTING
As you report for camp in August and throughout the year you will be tested in the
following seven categories: The Bottom Line is you need to be prepared!
Fall Camp Testing:
1. Anthropometrical Measurements
a. Height, Weight
b. Body Fat %
1. Three Site � Chest, Abdominal and Thigh
2. Jackson Pollock - Formula
c. Neck and Arm Circumference
2. Flexibility � Sit-in Reach Test � 2 attempts
3. Explosive Power
a. Long Jump � 2 attempts
b. Vertical � 2 attempts
c. Cleans - 3-6 Reps for Predicted 1RM
4. Strength
a. Bench - 3-6 Reps for Predicted 1RM
b. Squat - 3-6 Reps for Predicted 1 RM
c. Push Press - 3-6 Reps for Predicted 1 RM
5. Agility � 20 Yard Shuttle � 2 trials
6. Speed � 40 Yard Dash � 2 trials
7. Long Speed Endurance � 20 Intervals
a. You Will Run 10 Intervals With 30 seconds Rest Between
b. Followed By 10 Intervals With 45 Seconds Rest Between
Goal Times By Position 1st 10 2nd 10
OL/ DL 20 Sec. 21 Sec.
TE/FB/LB/K 18 Sec. 19 Sec.
DB/WR/TB/QB 16 Sec. 17 Sec.
Remember Bearcats Are Thick, Quick and Nasty!
THE BOTTOM LINE
"A Champion pays an extra price
to be better than anyone else."
-Paul "Bear" Bryant
DISCIPLINE
Discipline implies subjection to a control
for the good of the whole, the adherence
to rules of policies extended for the
coordination of effort
"You teach discipline by doing it over
and over; by repetition."
-Vince Lombardi
Only those
who have the
patience to do
simple things
perfectly
will acquire
skills to do
difficult things
easily.
ATTITUDE
"It is not the critic who counts; not the man
who points out how strong man stumbles, or
where the doer of deeds could have done them
Better. The credit belongs to the man who
Is actually in the arena"
-Theodore Roosevelt
The greatest discovery is that a human
being can alter his life by altering his
attitude of mind
- William James
"Why not go out on a limb?
Isn't that where the fruit is?
-Frank Scully
A WINNER'S CREED
If you think you are beaten,
you are.
If you think you dare not,
you don't.
If you'd like to win, but think you can't,
it's almost a cinch you won't.
If you think you'll lose,
your lost.
For out in the world we find success
begins with a person's will.
It's all in the state of mind.
Life's battles don't always go to the
stronger or faster hand.
But sooner or later, the person who
wins is the one who thinks
"I.....CAN!"
Colin Powell's Rules
1. It ain't as bad as you think. It will look better in the morning.
2. Get mad, then get over it.
3. Avoid having your ego so close to your position,
that when you position falls, your ego goes with it.
4. It can be done.
5. Be careful what you choose. You may get it.
6. Don't let adverse facts stand in the way of a good decision
7. You can't make someone else's choices. You shouldn't
let someone else make yours.
8. Check small things.
9. Share credit
10. Remain calm. Be kind.
11. Have a vision. Be demanding
12. Don't take counsel of your fears or naysayers.
13. Perpetual optimism is a force multiplier.
"Hold yourself to a higher standard than
anyone expects of you. Never excuse
yourself"
-Henry Ward Beecher
---
[Cuối tài liệu]
BEARCAT FOOTBALL
1 cup Egg Nog 340 171 Ice Milk 185 54 155 117
1 tbsp Lt. Whip. Cr 45 45 Whip. Top. 15 9 30 36
CONDIMENTS CONDIMENTS
1 tbsp French 66 56 Low Cal French 15 6 51 50
1 tbsp 1000 Island 80 72 Low Cal 1000 Is. 27 19 53 53
1 tbsp Mayonnaise 101 101 Diet Mayo 40 36 61 65
1 tbsp Sour Cream 27 27 Mustard 8 4 19 23
1 tbsp Tartar Sauce 75 72 Pln. Nonfat Yog. 15 0 60 72
INTERNATIONAL FOODS INTERNATIONAL FOODS
Thin Pep. Piz 108 39 32 2
1 Slice Thk. Pep. Pizza 140 41 Cheese Pizza 153 49 4 7
Spagh w/tom. 260 79 72 26
1 Slice Sausage Pizza 157 56 Bean Burrito 343 108 123 81
Chicken Ench. 217 81 58 63
1 Slice Spaghetti w/meat 332 105 Chicken Sand. 413 173 105 84
Filet Of fish 402 204 139 79
1 Slice Beef Burrito 466 189
1 Slice Beef Enchilada 275 144
1 Each 1/4 lb. w/cheese 518 283
1 Each Big Mac 541 283
VEGETABLES & POTATOES VEGETABLES & POTATOES
1 serv. French Fries 145 59
1/2 ea. Avocado 188 167 Baked Potato 137 2 8 57
1 serv. Onion Rings 274 144
1 serv. Cole Slaw 103 51 Carrot 30 1 158 166
1 serv. Potato Salad 141 83
1 oz. Sun Seeds 160 126 Onion 40 1 234 143
1 tbsp Peanut Butter 95 72
Cabbage 30 0 73 51
Plain Potato 137 2 4 81
Peas 80 4 80 122
Tofu 40 20 55 52
GRAIN PRODUCTS GRAIN PRODUCTS
1 slice White Bread
1 cup Captain Crunch 63 8 Wheat Bread 61 7 2 1
1 cup Quak 100% Nat.
1 cup Fried Rice 179 35 Grape Nuts 150 5 29 30
1 each Buttermilk Bisc.
1 cup Bread Stuffing 144 56 Raisin Bran 137 6 7 50
353 211 White Rice 223 2 130 209
269 122 Bagel 200 2 69 120
420 234 Corn Grits 145 1 275 233
AMT ITEM CAL CAL ITEM CAL CAL SVD SVD
4 P.B. Cookies 245 126 Fig Bars 210 36 35 90
1 each Croissant 235 108 Bagel 200 2 35 106
1 each Donut 210 108 English Muffin 140 9 70 99
MEAT MEAT
1 each Fried Chk. Brst.160 46
5 oz. Broil Sirloin 400 298 Roasted Chicken 139 26 21 20
5 oz. Flank Steak 278 93 90 160 208
3 oz. Tuna In Oil 168 63 Broiled Halibut 240 11 145 82
6 60 57
Broiled Shrimp 133
Tuna In Water 108
THE BOTTOM LINE
BEARCAT FOOTBALL
3 oz. Boiled Ham 198 130 Lite Turkey 150 30 48 100
Roasted Chicken 139 26 91 100
3 oz. Veal, Rib 230 126 Canadian Bacon
85 36 25 45
3 slicesBacon 110 81
**We recommend no more than 20% of your daily intake to be fats. Obviously, many of the foods from the fast
food services are an extremely high percentage of fat and eating these foods on a regular basis can create problems
for both athletes and non-athletes alike.**
NOTE: Calories from carbohydrates, fat, and protein may not add up to the total calories shown because of
the empty calories.
HIGH PERFORMANCE FAST MEALS - BREAKFAST
Food Calories Protein Carbs Fat
McDONALD'S 474 17% 56% 25%
Plain English Muffin (2)
Strawberry Jam (1)
Scrambled Egg (1)
Orange Juice (6 ounces)
2% Milk
or
Hot cakes with butter 650 11% 66% 25%
� syrup packet
Orange Juice (6 ounces)
2% Milk (1 carton)
FAMILY STYLE RESTAURANT
(Perkins, Denny's, Shoney's)
Buttermilk pancakes 5" (3) 761 12% 67% 20%
Butter (1 pat)
Egg (1)
Syrup (3 tbsp)
Orange Juice
or
Cold Cereal (1 cup) with 668 15% 58% 26%
2% Milk (4 ounces)
Egg (1)
English Muffin
Butter (1 Pat)
Jelly (1 packet)
Orange Juice (4 ounces)
THE BOTTOM LINE
BEARCAT FOOTBALL
HIGH PERFORMANCE FAST FOOD MEALS � LUNCH & DINNER
Food Calories Protein Carbs Fat
McDONALD'S
Chicken Sandwich w/ BBQ Sauce 667 23% 51% 25%
Side Salad w/ � Packet Low Cal.
Vinegar & Oil Dressing
Orange Juice (6 oz.)
2% Milk
or
Grilled Chicken Sandwich 810 19% 62% 19%
Side Salad w/ Vinaigrette Dressing (1 pack)
Vanilla Shake
Orange Juice (6 oz.)
WENDY'S 22% 53% 25%
Chicken Breast Sandwich On Multi 719
Grain Bread (no mayo)
Baked Potato
Sour Cream (1 pack)
2% Milk
ARBY'S
Jr. Roast Beef On Multigrain 695 22% 51% 27%
Bread w/ Lettuce & Tomato
(no mayo)
Side Salad
2% Milk
or
Arby's Regular Roast Beef
Side Salad*
Vanila Shake
*1/2-Cup Lettuce, 1 Cup Veggies
� Cup Garbanzo Beans, � Cup
Cottage Cheese, 2 tbsp
Low Cal Dressing
THE BOTTOM LINE
BEARCAT FOOTBALL
KENTUCKY FRIED CHICKEN 13% 59% 28%
Skin Free Chicken (center breast) 720
BBQ Sauce
Mashed Potatoes
Corn On The Cob
Coleslaw
Soda (16 oz.)
TACO BELL 1430 22% 56% 21%
2 Light 7-Layer Burritos
1 Light Chicken Burrito
1 Light Taco
2% Milk
or
3 Tostadas 1105 19% 53% 27%
1 Plain Tortilla
2% Milk
or
1 Tostada 1105 18% 55% 28%
2 Bean Burritos
1 Plain Tortilla
2% Milk (8 oz.)
PIZZA HUT
Large Spaghetti w/ Meat Sauce 1023 19% 61% 20%
Breadsticks
2% Milk
or
� Medium Onion, Green Pepper, 1126 20% 55% 25%
and Cheese Pizza
2 Breadsticks
2% Milk (8oz.)
THE BOTTOM LINE
BEARCAT FOOTBALL
FAMILY STYLE RESTAURANT
(Perkins, Denny's, Shoney's)
Baked Fish 1100 25% 51% 23%
Baked Potato w/ Sour Cream
1 Muffin
Salad Bar � Lettuce & Low Cal. Dressing
2% Milk (8oz)
Sherbet
Or
Hawaiian Chicken 1053 20% 67% 13%
Baked Potato
Rice
Grecian Bread
Side Salad
Orange Juice (8oz.)
Soda (16 oz.)
THE BOTTOM LINE
BEARCAT FOOTBALL
REST & RECOVERY
The next section that needs to be addressed in this manual is rest and recovery.
This section will be brief but is just as important as any already covered. At
CINCINNATI, one of your greatest challenges will be getting enough rest so that you are
able to make steady gains from your lifting and running programs.
The ability to gain strength, speed, and conditioning levels is based upon the
quality of work performed, not the quantity of work done. An individual's genetic
makeup and sound nutrition will determine strength and size potential. The amount of
exercise that one is able to recover from will also vary from athlete to athlete. You may
need more time to recover than your training partner who does the same amount of
exercises or runs the same distance. Everyone's recovery systems are different!
The same amount of running may be just right to stress the system of a 190 pound
athlete but would be too much for the 225 pound athlete. When running the same pace,
an athlete weighing 225 pounds is performing more work per running interval than the
190-pound athlete. This is why you need to follow the prescribed amount of run to test
ratio to ensure you are working within your group's ability. The amount of rest that one
needs to recover from a lifting bout will vary from athlete to athlete. One of the biggest
factors is the amount of sleep that you get. The following are ways that you can improve
your recovery:
1. Get on a schedule. Make sure you are in bed early enough to get seven to ten
hours of sleep per night.
2. Take naps whenever you can fit them in during the day.
3. Eat properly. Exercise depletes the stored sugar in your muscles. A high
carbohydrate diet will allow for more sugar to be stored in your muscles. In
addition, research has indicated that within an hour after exercise you body's
ability to store sugar in the muscles is at its greatest. Consequently, you should
eat or drink carbohydrate within sixty minutes of training.
Exercise is a form of stress and by itself produces nothing of value. It is the
stimulus for producing strength and conditioning results. It is rest that allows
improvement to occur. As you gain strength or become better fit, you are performing
more work. As you approach your top levels of fitness at CINCINNATI, you will need
less work and more rest to maintain your top level of fitness. If you find yourself not
gaining strength before you have reached you maximum level, you are probably over
training. At this point, we will cut back on the amount of exercise. Do not add more.
You are just adding to the problem at hand. See the strength staff if this occurs.
Remember that your recovery systems are different!
THE BOTTOM LINE