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Strength & Conditioning Training

Strength & Conditioning Training. High School AuDIence Joe Borden. Different Aspects. Weight Training. Nutrition. Speed Training. Sleep/ Rest. Nutrition . Foods To Eat Proteins Chicken, Fish, Nuts, etc. Good Carbohydrates Whole-Wheat Bread, Brown Rice, Vegetables, etc.

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Strength & Conditioning Training

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  1. Strength & Conditioning Training High School AuDIence Joe Borden

  2. Different Aspects Weight Training Nutrition Speed Training Sleep/ Rest

  3. Nutrition • Foods To Eat • Proteins • Chicken, Fish, Nuts, etc. • Good Carbohydrates • Whole-Wheat Bread, Brown Rice, Vegetables, etc. • Fruits and Vegetables • Apples, Bananas, Carrots, etc.

  4. Nutrition Don’t do it • Foods To Avoid • Saturated Fats • Ice Cream, Butter, Lard, etc. • Trans Fats • Cookies, doughnuts, pastries, etc. • Fast Foods • McDonalds, Wendy’s, Taco Bell, etc.

  5. Nutrition • Gatorade • Drink during or after • Restores electrolytes in body • Keeps you hydrated • Restores protein in muscles

  6. Nutrition • Water • Drink about 8 glasses • Fills you up • Keeps you hydrated • No calories

  7. Weight Training I pick things up and put them down • To Build Mass • Increase weights lower repetitions • Wait couple of minutes between sets • Lift for about 30 to 45 minutes

  8. Weight Training • To get Tone • Decrease weights and Increase repetitions • Decrease time between sets • Superset

  9. Weight Training • Don’t exercise same body part each day • Never work out longer than 1hr 30 minutes • Use muscle instead of fat for energy

  10. Weight Training • Remember to light stretch after • Cool down the body • Rehydrate with Water/Gatorade post-workout

  11. Speed Training Don’t sweat the technique • Warm –up correctly with dynamic stretches. • Make sure warm and loose before workout

  12. Speed Training • Drills: • Ladder Drills • One-foot in each • Two feet in each • Sideways one foot • Sideways two feet • Hop one foot • Hop two feet • Icky Shuffle • Do each drill twice

  13. Speed Training • Interval Speed Training • Do on a track or treadmill • Run for one minute • Jog for two minutes • Repeat for about 15 minutes

  14. Speed Training • Sprints • Suicides • 40 yard-dash • L- Drill • W-Drill • Shuttle

  15. Speed Training • After workout Static Stretch • Cool the body down • Rehydrate with Water/Gatorade • Eat a well balanced meal

  16. Sleep/Rest • Sleep and Rest is crucial part • Muscles need rest to build • Without sleep or rest body will use protein as energy.

  17. Sleep/Rest • Always get at least 8 hours sleep • Never workout body parts back to back days • Make sure plenty time between workouts

  18. Sleep/rest • Weight Train 3 to 5 days a week • Speed Train 2 to 3 days a week • Need plenty of rest between workouts

  19. Sleep/Rest • Never over workout • This may cause injury • 30 to 45 minutes of high intensity activity.

  20. The End

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