Just letting everyone know that I have posted 2 new website links. These have some exciting and very valuable items for coaches and athletes to visit. The Mark Verstegen link has daily drills that can be viewed and the Jeff Oliver site has great information provided by a great variety of world renowned trainers. Check them out!
Also a reminder to athletes taking part in morning workouts that testing dates are approaching ( Monday, March 10 and Wednesday, March 12). This will be a good chance to see how you have improved over the winter months and it will provide a starting point for others who have not particpated as of yet. Looking forward to seeing the results.
Spring sports are just around the corner! Remember to get your paperwork taken care of before you report to practice. Good Luck to the Girls / Boys BB teams and Hockey as they begin WIAA tournament series.
Thursday, February 21, 2008
Sunday, February 10, 2008
Nutrition Tips
Meeting Protein Requirements
Athletes who strength train can get their daily requirements of protein and other important food sources by simply adhering to a nutritionally sound diet. After all, a solid nutrition plan is just as important as a training plan when it comes to building lean muscle mass.
Unfortunately, some athletes believe that supplements are the best source for adding protein to their diets. Truth be told, many supplements contain less protein than athletes think - much less than what they can find in real food. Consider the following sources:
Brown Rice 1 cup cooked 5 protein grams
Whole wheat bread 2 slices 6 protein grams
Oatmeal 1 cup cooked 6 protein grams
Spaghetti noodles 1 cup cooked 7 protein grams
Pork and Beans 1/2 cup 7 protein grams
Cheese 1 oz. 7 protein grams
Milk 1 cup 8 protein grams
Peanut Butter 2 Tbsp. 8 protein grams
Tofu 1/2 cup 10 protein grams
Cottage cheese 1/2 cup 14 protein grams
Plain yogurt 1 cup 14 protein grams
Scrambled eggs 3 19 protein grams
Baked Cod 3 oz. 20 protein grams
Canned Salmon 1/2 cup 24 protein grams
Roast beef or lean meat 3 oz. 24 protein grams
Pork loin 3 oz. 24 protein grams
Canned tuna 1/2 cup 26 protein grams
Chicken breast 3 oz. 26 protein grams
Turkey breast 3 oz. 26 protein grams
Last week's lifting was once again a success by all that took part. Check out Joe DeFranco's site for more YouTube action showing an amazing 4.19 40 yard dash. Also check out the video explaining a little about the "jump back" starts that we incorporated into our routine last week. Upper body leans forward over starting line as you are jumping back. One leg (back) is lowered to about 45 degrees and a push off of both feet is needed. We will work on these this week. While you are at the site, look into Ask Joe ( 2-08-08 ) posting about wanting to get faster and what Joe recommends.
Week of Feb 11 -15:
We will start off this week (Monday) with the favorite workout of the week. Yes, you guessed it, "the Prowler", sled pulls/sled drags and the Nebraska agility drill. Wednesday will be a new agility drill as well as some two foot plyos. Friday will be ladders and plyo ball throws against wall ( Bench press throws, hip throws, and 1 arm tosses). Looking forward to seeing everyone "attack" this week's workouts. Remember that in order to get better we must outwork our opponents.
Good Luck to the Boys BB team vs. Kaukauna. Hopefully East fans will show up in droves and cheer their Patriots on to Victory!!
Athletes who strength train can get their daily requirements of protein and other important food sources by simply adhering to a nutritionally sound diet. After all, a solid nutrition plan is just as important as a training plan when it comes to building lean muscle mass.
Unfortunately, some athletes believe that supplements are the best source for adding protein to their diets. Truth be told, many supplements contain less protein than athletes think - much less than what they can find in real food. Consider the following sources:
Brown Rice 1 cup cooked 5 protein grams
Whole wheat bread 2 slices 6 protein grams
Oatmeal 1 cup cooked 6 protein grams
Spaghetti noodles 1 cup cooked 7 protein grams
Pork and Beans 1/2 cup 7 protein grams
Cheese 1 oz. 7 protein grams
Milk 1 cup 8 protein grams
Peanut Butter 2 Tbsp. 8 protein grams
Tofu 1/2 cup 10 protein grams
Cottage cheese 1/2 cup 14 protein grams
Plain yogurt 1 cup 14 protein grams
Scrambled eggs 3 19 protein grams
Baked Cod 3 oz. 20 protein grams
Canned Salmon 1/2 cup 24 protein grams
Roast beef or lean meat 3 oz. 24 protein grams
Pork loin 3 oz. 24 protein grams
Canned tuna 1/2 cup 26 protein grams
Chicken breast 3 oz. 26 protein grams
Turkey breast 3 oz. 26 protein grams
Last week's lifting was once again a success by all that took part. Check out Joe DeFranco's site for more YouTube action showing an amazing 4.19 40 yard dash. Also check out the video explaining a little about the "jump back" starts that we incorporated into our routine last week. Upper body leans forward over starting line as you are jumping back. One leg (back) is lowered to about 45 degrees and a push off of both feet is needed. We will work on these this week. While you are at the site, look into Ask Joe ( 2-08-08 ) posting about wanting to get faster and what Joe recommends.
Week of Feb 11 -15:
We will start off this week (Monday) with the favorite workout of the week. Yes, you guessed it, "the Prowler", sled pulls/sled drags and the Nebraska agility drill. Wednesday will be a new agility drill as well as some two foot plyos. Friday will be ladders and plyo ball throws against wall ( Bench press throws, hip throws, and 1 arm tosses). Looking forward to seeing everyone "attack" this week's workouts. Remember that in order to get better we must outwork our opponents.
Good Luck to the Boys BB team vs. Kaukauna. Hopefully East fans will show up in droves and cheer their Patriots on to Victory!!
Monday, February 4, 2008
Nutrition
Building Muscle: Is More Protein Better?
Researchers continue to examine protein needs for gaining muscle mass. It's true that athletes who strength train do require more protein than those who don't - 1.7 grams of protein per kilogram of body weight (or approximately .77 grams of protein per pound of body weight). See chart below:
Weight (lbs) Daily protein requirements (grams)
125 lbs. 96
150 lbs. 116
175 lbs. 135
200 lbs. 154
225 lbs. 173
250 lbs. 193
Next posting will examine foods that help meet these protein requirements.
Fridays workout (last week) was great. It was a total team effort from everyone present. Watching all of you working on agility, starts, plyo throws, sled pulls, and the "Prowler" was AWESOME! Many of you that have been taking part have been making tremendous gains and you should be congratulated for your dedication. The "4th Quarter" team drill was a test of your courage and stamina and all of you met it head on. There were no slackers, only attackers. Keep up the good work!
Just a reminder for all of you to take time to view some of the web site links I have posted. You can see a lot of our drills on video and see how the drills are suppose to look. Also I am looking for feedback from anyone as to what you think about the workouts we have done. Just go to the comments section and post your opinion (s).
Researchers continue to examine protein needs for gaining muscle mass. It's true that athletes who strength train do require more protein than those who don't - 1.7 grams of protein per kilogram of body weight (or approximately .77 grams of protein per pound of body weight). See chart below:
Weight (lbs) Daily protein requirements (grams)
125 lbs. 96
150 lbs. 116
175 lbs. 135
200 lbs. 154
225 lbs. 173
250 lbs. 193
Next posting will examine foods that help meet these protein requirements.
Fridays workout (last week) was great. It was a total team effort from everyone present. Watching all of you working on agility, starts, plyo throws, sled pulls, and the "Prowler" was AWESOME! Many of you that have been taking part have been making tremendous gains and you should be congratulated for your dedication. The "4th Quarter" team drill was a test of your courage and stamina and all of you met it head on. There were no slackers, only attackers. Keep up the good work!
Just a reminder for all of you to take time to view some of the web site links I have posted. You can see a lot of our drills on video and see how the drills are suppose to look. Also I am looking for feedback from anyone as to what you think about the workouts we have done. Just go to the comments section and post your opinion (s).
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