3X NATIONAL CHAMPIONS 
THE OFFICIAL SITE OF THE SACRAMENTO SIRENS
    

It is extremely important for any athlete to pay close attention to their health and fitness, on and off the field. We have outlined here some of the most important categories in this area that might help in your own training. A special thanks to the Nancy Buck, Chiropractic Sports Physician and Leslie "BJ" Cordova, Assistant Strength and Conditioning Coach, Notre Dame University.

Read this great article about how team sports help give girls and edge in the real world, from Prevention.com.

Injury Prevention

• Warm-Ups and Stretches

Eating and Drinking Right

• Hydration
• Nutrition
• Obesity

Strength Training

• Overview
• Muscular Fitness
• Conditioning: Aerobically
• Conditioning: Anaerobically

Specialty Conditioning

• General
• Backs
• Line

Sports Medicine and Injury Treatment

• Links

The Sacramento Sirens go through a series of stretches before every practice and game. These stretches are designed to prepare every part of the body for the physical workout the players will undertake during practice or a game. Here are the stretching exercises in the order they are completed.

• Stretch Up: Stand on tiptoe with your arms extended to the sky. Hold this position for about ten seconds. Repeat.
• Torso Twist: Swing your upper body from side to side for about fifteen seconds to loosen the lower back.
• Arm Circles: Rotate arms backwards ten times and then forwards ten times.
• Arm Stretches: Reach with your right arm across your chest. Take hold of your elbow with your left hand and pull your right arm. Hold for about twenty seconds. Repeat with your left arm.
• Triceps Stretch: Place your right arm behind your head. Grab your right elbow with your left hand and pull your elbow down. Hold for about fifteen seconds. Repeat with your left arm.
• Side Lunges: Stand with your legs spread apart. Point your right foot to the side and then lean over your right foot keeping the left leg straight. Bend your right leg at the knee going down as far as you can. You should feel the stretch in your left inner thigh. Repeat on the left side. Complete this exercise by bending over at the waist and reaching between your legs and back as far as you can.
• Forward Lunges: Standing with your hands on your hips, take one step with your right foot forward. Keeping your left leg straight, bend your right knee keeping your hips forward. Hold for about fifteen seconds. Repeat with your left leg.
• Calf Stretch: Go into the push-up position. Place one leg over the other. Flex your ankle slowly and try to put your heel as close to the ground as possible. Hold for fifteen seconds. Repeat with other leg.
• Hurdler's Stretch: Sit on floor with one leg forward and the other leg bent in with your foot against your knee of the straight leg. Bend forward at the waist as far as possible. Hold for about fifteen seconds. Repeat with other leg.
• Butterfly: Bend your legs in and bring both feet to the center with your soles touching. Try to put your knees as far down as possible. Hold for about fifteen seconds.
• Hollywoods: While sitting on the floor, place your left leg forward and cross your left leg with your right leg putting your foot flat on the floor next to your left knee. Then twist your body at the waist to the left. Place your hand on the floor behind you and look back over your shoulder. Hold for fifteen seconds. Repeat with the other side.
• Shoulder Stretch: While sitting on the floor, place your hands flat on the floor behind you. Hold for about fifteen seconds.
• Glut Stretches: Lie flat on your back on the floor. Bring your right knee to your chest and hold for about fifteen seconds. Extend your right leg up, grasp at the knee with both hands and gently pull your leg towards your body. Keep your leg straight. Now, twisting at the waist, bring your leg across your body and attempt to touch your toes to the floor. Keep your shoulders on the floor at all times. Repeat with the left leg.
• Figure Fours: Lie on your back. Bending your legs and place your feet flat on the floor. Place your right ankle on your left knee. Now raise your left leg pushing your right leg towards you. Hold for fifteen seconds. Repeat with other leg.
• Sirens Jacks: Sirens Jacks are just like jumping jacks with Sacramento spelled out. On the first jump, with arms over your head and legs out to each side, shout "S". On the third jump, shout "A". On the fifth jump, shout "C". On the seventh jump, shout "R". On the ninth jump, shout "A". The last letters, "MENTO", will be shouted on every movement of the jumping jack. So, "M" is shouted with the arms over the head, and "E" is shouted when your arms are at your sides, "N" with arms over the head, "T" with your arms at your sides, and "O" with your arms over your head. Do two more jumping jacks with no shouts. For the last three jumping jacks shout "SIRENS" when your arms are over your head and then finish by shouting "HIT" while landing with your fists out in front of you and your knees bent. If this is all too confusing, come to a Sirens game and watch us during warm-ups to learn Sirens Jacks!

Maintaining a balanced level of fluids in your system is key to performance. This primarily means drinking water continually throughout the day, in addition to when you're exercising. Usually, by the time you realize you are thirsty, you are already dehydrated. As with injuries, prevention is the key.

Take a look at this excerpt, "Water or Coca Cola?" for a better picture of what soda does to your body, as opposed to water.

Avoiding Heat Exhaustion and Heatstroke

When exercising in very hot or humid weather your body can become overheated and problems such as heat cramps, heat exhaustion, or heatstroke may occur.
During exercise your body produces heat and your temperature rises. Your body has ways of cooling itself naturally, one of which is by sweating. When the sweat evaporates, it cools your skin. When the temperature is too hot or when there is too much humidity, sweating may no longer cool your body enough to keep your temperature from rising to dangerous levels. If your temperature goes above 104 degrees Fahrenheit, your body can lose the ability to cool itself.

As your body gets hotter and is unable to cool down, symptoms progress. First, you may become dehydrated and get heat cramps. If not treated, your symptoms could become more severe and you could eventually develop a more serious problem, such as heat exhaustion or heatstroke. The symptoms of heat cramps include cramping or spasming of muscles during or after exercise.

The symptoms of heat exhaustion include: rising body temperature, dizziness, weakness, nausea, vomiting, muscle aches, headaches, and increased sweating.

The symptoms of heatstroke include body temperature of 104 degrees F or higher, no sweating, confusion and disorientation, erratic behavior, agitation, seizures, coma, and injury to body organs.

To treat heat cramps, drink a lot of fluids, massage the cramped area and stretch the cramped muscles. Heat cramps may improve more rapidly if you drink a sports drink that contains salt and other electrolytes, rather than water.

It is important that any exercising athlete with heat exhaustion or heatstroke immediately stop any activity. In addition, the person should be removed from the heat by either bringing the athlete inside or into the shade. Then, the person can be wet down with moist towels or a spray bottle and fanned. The person may be placed in a cool tub or packed in ice until his or her body temperature is below 102 degrees Fahrenheit. Have the person take in fluids. If the person cannot sip fluids, medical personnel may administer intravenous fluids.

It is very important for you to accustom yourself gradually to exercising in the heat. In hot or humid conditions, exercise early in the morning or later in the day.

It is also important to drink lots of fluids and avoid dehydration. Thirst or the lack of it is not an accurate indication of dehydration. You may lose up to 2 quarts of water for every hour that your exercise. It is a good idea to drink 2 cups of water about 30 minutes before exercising. While you are\exercising, stop every 20 minutes and drink a cup of water.

If you are exercising for more than 1 hour, a sports drink may be useful before and during exercise. Sport drinks contain salt and potassium that is lost through sweating. It is important to avoid fluids that contain caffeine or alcohol because they will cause your body to lose more fluid through urination.

To be sure you are drinking enough fluid during exercise, weigh yourself before and after your workout. If you have lost weight you have become dehydrated and need to drink more. Your urine should be light-colored. If it is dark and concentrated, you need to drink more.

Wear loose fitting, light colored clothes. If you take medications, talk to your doctor to see if these medications could make problems in the heat worse. Most importantly, if you feel ill while exercising in the heat, STOP EXERCISING.

Maintaining proper diet and nutrition is essential for successful athletes. The body needs key vitamins and minerals from specific foods to achieve maximum performance. Take a look at the nutrition tips below to keep your body healthy while exercising and competing.

Basics for Competing Athletes

The Diet Recommended for Athletes

1. Do not drink soda or other processed drinks containing refined sugars.
2. Do not frequent fast food establishments.
3. Limit coffee intake. Try to eliminate coffee drinking.
4. Limit alcohol consumption to no more than one beer or glass of wine a day.
5. Do not smoke.
6. Eat a good portioned breakfast.
7. Drink at least two quarts of water per day.
8. Eat a piece of fruit every day.

What to Eat Before Competing

The pre-competition meal serves two purposes: to keep you from feeling hungry before and during the event, and to maintain the levels of sugar in your blood for your muscles to use during training and competition.

Your stomach should not be full during your event. In general, it takes 1 to 4 hours for your stomach to digest a meal and empty it into your intestines. If you are nervous, that process may take even longer. Food that remains in your stomach during an event may cause stomach upset, nausea, and vomiting. If you eat your meal 1 to 3 hours before the start of your competition, your stomach will be almost empty during the event.

Your pre-event meal should include foods that are high in carbohydrates, such as breads, pasta, fruits, or vegetables. Your stomach and intestines digest these foods quickly. Carbohydrates also help build up stored energy in your body for use later during your event.

To avoid stomach upset or nausea, the closer you are to the time of your event the less you should eat. You can have a liquid meal closer to your event than a solid meal because your stomach digests liquids faster. This is especially useful if you are nervous and tense.

If you compete at all-day events such as track meets, swimming meets, or tournaments, you may be tempted by whatever is available at concession stands. Consider the amount of time you have between your events, bring healthy foods and plan accordingly.

Suggested pre-event menus include the following:

1 hour or less before competition

• Fruit or vegetable juice and/or
• Fresh fruit and/or
• Up to 1 and a half cups of a sports drink

2 to 3 hours before competition

• Fresh fruit, fruit or vegetable juices, and/or
• Bread; bagels; English muffins with limited amounts of butter, margarine, or cream cheese; 
• or low fat yogurt; and/or
• Up to 4 cups of a sports drink

3 to 4 hours before competition

• Fresh fruit, fruit or vegetable juices, and
• Bread; bagels; baked potatoes; cereal with low-fat milk; and/or
• Low-fat yogurt; sandwiches with a small amount of peanut butter, lean meat, 
• or low-fat cheese; and/or
• Up to 7 and one-half cups of a sports drink.

Preliminary Dietary Expectations

1. For any six days during a calendar week:

• Do not consume sodas or other processed drinks containing refined sugars (Fruit juices like Orange, Apple, Passion Fruits, etc. are okay).

• Do not frequent fast food establishments.

• Limit coffee intake and try to eliminate coffee drinking over the next several months.

• Limit alcohol consumption to no more than one beer or glass of wine a day. (Note, this is not a compounding rule whereby you get to add drinks to one day from another day, where you don't drink.)

• Do not smoke.

• Eat a good portioned breakfast.

• Drink at least two quarts of water per day.

• Eat a piece of fruit.

2. One day each calendar week:

• Eat and drink whatever and how ever much you want. (Note, this does not extend to alcohol or smoking.

Shopping List Items

Staples

• Bread - Cracked Wheat, Whole Wheat
• Tortillas - Vegetable, Whole Wheat or No Lard/Fat Free/ 98% fat free
• Cereal - Mueslix, Post Great Grains, Rice Chex, Corn Flakes
• Pasta - Any Style (Whole wheat if possible)
• Bagels - Whole Wheat, Multi-Grain
• Tuna - In water (NOT vegetable oil) Dolphin Safe
• Baked Beans - Vegetarian, Pork n Beans, BBQ Baked Beans, Nonfat Refried - No Chili
• Canned Chicken
• Pasta Sauce - Stay away from the higher fat content sauces. Label will show this.
• Instant Rice
• Instant Oatmeal
• Flax Seed
• Garden Burger Mix

Frozen Veggies

• Peas
• Bell Peppers
• Carrots, Broccoli
• String Beans
• Veggie Combo (C&W Brand or others that only contain the vegetables - no sauces)

Fresh Veggies

• Spinach
• Tomato (actually a fruit, but all it's friends are veggies)
• Zucchini
• Potatoes
• Asparagus
• Lettuce
• Onion

Fruits

• Fruits
• Banana
• Apple
• Orange
• Kiwi

Spices/Condiments

• Italian Herb
• Garlic
• Olive Oil
• Basil
• Chili Flakes
•  Nonfat Mayonnaise
• Cayenne Pepper
• Cinnamon
• Thyme
• Oregano
• Black Pepper
• Rosemary

Deli

• Turkey slices
• Ham slices
• Chicken slices (All fat-free or near fat-free)

Dairy

• Eggs
• Nonfat Milk
• Cottage Cheese
• Nonfat Yogurt
• Nonfat mozzarella cheese

Juices

• Red Wine - Max one glass per day
  Orange Juice
  Apple Juice
  Grape Juice

Sample Daily Menu

Preparation time for each meal: under 10 minutes.

Breakfast

• 1 cup quick oatmeal, topped with 1 cup fat-free vanilla yogurt and 2 tbsp raisins
• 2 slices hearty grain bread with
• 1 tbsp peanut butter
• 8 oz orange juice

Mid Morning Snack

• Harvest Bar or
• Banana

Lunch

• 1 garden burger on a whole-grain bun, with sliced tomato and onion
• 1/2 cup pasta and bean salad
• Handful of baby carrots dipped in yogurt salad dressing

Snack

• 1 cup nonfat yogurt or
• 1 soft pretzel

Dinner

• 1 cup black bean chili, over top of
• 1 cup cooked Aztec rice and corn mix
• Dark green salad with 1 tbsp low-fat dressing
• 1 cup frozen yogurt with
• 1/2 cup fresh or frozen strawberries

The day's tally: 2,660 calories; 100 g protein; 400 g carb; 74 g fat; 40 g fiber.

Nutrition Calculators

YOUR CALORIE NEEDS

Before tackling your ultimate goal--optimal nutrition--you need to figure out how many calories you burn per day. You can do that by adding up three things:

1. The calories you burn simply to stay alive.
2. The calories you burn in daily activities.
3. The calories you burn in "purposeful exercise," like running.

Here's how the math works for a 140-pound woman who runs 5 miles a day:

• Basic existence: 140 x 10 = 1,400 calories.
• Daily activities: .5 x 1,400 = 700 calories.
• Running: 5 x 100 = 500 calories.

Add the three, and you get the total calorie-burn for the day: 2,900 calories. Use the above system to quickly calculate your own daily calorie needs.

Nutrition Strategies

One Step at a Time

You'll have the most success changing a dietary habit if you take the simplest approach. It's as basic as buying a nutritious cereal and eat a bowl of it every morning.

According to psychology research, it has been shown that people need at least three to four weeks to break old patterns and establish new ones. This applies to improving your diet. Take your time. Don't expect too much or set unattainable goals. Just stay focused on the task, and let patience and discipline work their magic.

Don't go on a restrictive diet. Research shows that when you lower your daily calorie consumption, particularly if you force it below 1,000 calories a day, your Resting Metabolic Rate (RMR) decreases. Better to follow a modest (not restrictive) low-fat diet and keep your RMR humming along at a healthy level.

Add weight training to your program. Weight training builds muscle mass, which pumps up your RMR.

Add running to your weekly training. The more you run, the more you boost your TEA (thermic effect of activity), the more calories you burn.

Research shows that more intense training elevates your calorie-burning which continues even after the workout is over, adding to your TEA.

Eat more often. A new Japanese study has shown that "grazing," or eating several smaller meals during the day, helps you maintain muscle mass while losing body fat. Every time you eat, your body has to go to work digesting the meal. This raises your TEF (thermic effect of feeding).

5 Principles of Nutrition Strategy

1. Many studies have shown that exercise holds the key to attaining your best weight. And to use exercise to the maximum, you must think about it in terms of your daily metabolism, or total calorie burn during the day.
2. You can increase your metabolism three ways: more daily activity of all kinds, more traditional exercise, and eating more frequent, smaller meals.
3. Restrictive diets don't work. Rather than boosting your metabolism, they actually slow it down. This is one of many reasons why dieting alone usually isn't effective as a weight-loss program.
4. A strength-training program will help increase your metabolism because muscles burn more calories than other cells. Running more and running faster will also bump up your total calorie burn.
5. Think of every day as a continuous 24-hour exercise program, and get in as many mini-workouts as you can.

5 Principles of Eating Protein

1. Don't worry about proteins. Your daily diet should provide plenty, as long as it's varied and well-balanced, with occasional low-fat dairy products, eggs, lean meats, fish, and fowl.
2. Always select nonfat or low-fat (1 percent) dairy products over the higher-fat options. You'll get the same high-quality protein without the high saturated fat that can lead to heart disease.
3. When eating red meats, make careful selections at the supermarket and trim additional fat in preparation. See if you can develop a taste for meat substitutes that use soy products. Soy contains isoflavones, which are thought to work as antioxidants that block cancer-causing substances.
4. Eat fish several times a week. Fish provides an excellent source of protein with fatty acids that are naturally protective against heart disease.
5. Check out various ethnic cookbooks and recipes for the healthy and flavorful ways they combine grains, nuts, seeds, and beans. In most of the world, red meat is still a luxury, yet populations everywhere find ways to meet their protein needs.

Other Nutritional Points
Based on various studies and AHA recommendations, shoot for a diet that includes 30 percent of total calories from fat. The amount of fat, however, is much less important than the type. Here's how to focus on the right fats:

• Use olive and canola oils when cooking, instead of margarine and butter.
• Aim to eat at least 3 to 9 ounces of fish a week.
• Use walnuts, almonds and other nuts more frequently as a topping for cereal, yogurt or salads.
• Add ground flaxseed or flaxseed oil to your diet (try the flaxseed muffin recipe).

Avoid processed foods such as chips, crackers and other foods with hydrogenated fats (a source of trans fats). Select whole-grain products over refined versions for small amounts of essential fats. Include four to five servings of fruit and four to five servings of vegetables every day.

Strength Training and Conditioning
by Leslie "BJ" Cordova
Assistant Strength and Conditioning Coach, University of Notre Dame
Volume 1, Issue 1
February 27, 2003

Strength and Conditioning?

It can make or break you in your career as a professional football player. It can be the most confusing and frustrating thing in the world if you don't learn the basics. It is important to educate yourself on the basic components of fitness and then practice these areas in your lifestyle. Knowing where to go for the right information is vital for success. This bi-weekly column should help you to learn the most efficient, effective, and safe way to train for your goals.

I would like to state the fact that there are many professionals and philosophies in the strength and conditioning field. This column is not to sell any specific training method. The goal is to provide information and generate your own thought on the field of strength training. The information provided will be basic and simple so that you can easily apply it to your lifestyle.

The two main reasons to strength train for football are to increase athletic potential and decrease the risk of injury. The strength training goals should be to increase overall muscular strength, to increase muscular endurance, and to improve efficiency of both anaerobic and aerobic energy systems. The fitness formula for a well-conditioned football player, be it a man or woman, is rather simple. The key is commitment, balance, and a lot of hard work. You also do not have a lot of time to dedicate to strength and conditioning. The goal is to spend as little time as possible in each area of fitness and receive the most results.

There are eight areas in the fitness formula for your sport. To reach your full potential, you must work on each of these areas separately. The eight areas that we will address in the column are:

• Muscular fitness
• Conditioning
• Speed development
• Specificity of conditioning
• Skill acquisition
• Flexibility
• Nutrition
• Rest

It is extremely important not to ignore any of these components if you want to be successful in your career.

The next column will solely be dedicated to MUSCULAR FITNESS. Each column after that will address the other components individually. I will provide the information; you must provide the dedication and hard work. Education can be the key to motivation. Your team will benefit from your commitment to success.

Till then, some suggested reading:

• Brzycki, M. "A Practical Approach to Strength Training", Masters Press.
• Riley, D. "Strength Training by the Experts", Human Kinetics
• Darden, E. "The Nautilus Book", Contemporary Books

Muscular Fitness
by Leslie "BJ" Cordova
Assistant Strength and Conditioning Coach, University of Notre Dame
Volume 1, Issue 2
March 14, 2003

Introduction

The two main objectives to strength train for football are to increase performance potential and decrease the risk of injury. The strength training goals should be to increase overall muscular strength, to increase muscular endurance, and to improve efficiency of both anaerobic and aerobic energy systems. The program should make you fitter, faster, and stronger. In football, you use all your muscles for protection and to perform. Therefore, it is necessary to train every muscle group to develop your full potential.

Many different programs can produce favorable results. The key is to find the program that works best for the individual with the given situation.

The following strength training guidelines will help you to acquire the best gains in the most effective, efficient, and safest manner. A strength program should be intense and brief. It is designed to develop your muscular fitness so that it is compatible to the game of football.

The equipment or methods used are not the key to development. The intensity and quality of exercise and the frequency of workouts will determine your success. Remember, you must provide the dedication and hard work.

Intensity

The harder you train, the better your response will be. According to the Overload Principle, in order to increase the strength of the muscle, it must be stressed -or overloaded- with a workload that is beyond its present capacity. In regards to strength training, a high level of intensity is characterized by performing each exercise to the point of concentric muscular fatigue or failure (this is the point where you are not able to lift the weight with proper form. Push through the burning feeling you experience earlier until the point of absolute fatigue.) After reaching failure, you can increase the intensity by doing additional post-fatigue repetitions. Your options for post-fatigue repetitions are negatives, regressions, and forced repetitions (described below).

How to Perform a Rep

1. Always control the weight.
2. Eliminate fast, jerky movements.
3. Lower the weight in twice the amount of time that it took to raise 
   it (raise the weight in 2 sec., and lower it in 4-6 seconds.)
4. Exercise through full range of motion.
5. Train until you reach muscular failure or fatigue.

Repetition ranges differ depending on the part of the body you are exercising. For lower body, exercise within a range of 8-15 repetitions. For upper body, exercise within a range between 6-10 repetitions. The weight used should be just enough so that you fatigue somewhere within these repetition ranges.

How to Perform a Set

After you have reached muscular failure, you have the following options to continue your set:

1. Negatives: At muscular failure, have a training partner raise the weight for you. Lower the weight to an 8-second count. Do around 6 repetitions.
2. Regressions: At muscular failure, stop and reduce the weight by 25%. Perform another set.
3. Forced Repetitions: At muscular failure, stop and rest for 5-10 seconds. Have a training partner assist you in performing 6-8 more repetitions.

Progression

Every time you work out you should attempt to increase either the weight you use or the repetitions you perform in relation to your previous workout. It is extremely important to document your workouts. Document your weight used and the number of repetitions performed on your first set. This will serve as your guide. You will know exactly what weight you used and how many reps you achieved the last time. You must perform more the next time you work out. If you attain muscular fatigue within your repetition range, stay with the same weight for your next workout but perform more reps. If you reach the upper limit of your rep range (12 for upper body, 15 for lower body), you must increase your weight by 5%.

Volume

A comprehensive strength training program can consist of as few as 14 exercises during each session. The key is to train the whole body. If you perform in a combative sport, such as football, it is important to do 2-4 exercises for your neck. The neck exercises should be performed somewhere in the beginning of your workout when you are still relatively fresh and energetic. Also, it is important to exercise with a relative sequence. It is important to try to train your hips/gluteals before you train your upper legs and lower legs. Also, try to train the muscles of your upper torso (chest, back, shoulders), followed by arms, abdominals, and then lower back. The following is a training overview:

Frequency

Your muscles get stronger after your workout, when they are recovering. Your muscle tissue is broken after you lift, the recovery process allows them to rebuild. A time period of usually 48-72 hours is necessary to adequately recover from a strength workout. Some research indicates that muscle begins to lose its strength if it isn’t exercised within 96 hours of its previous workout. It is suggested that you workout 3 times a week on nonconsecutive days during your off-season, and 2 times a week on nonconsecutive days during your in-season.

Final Thought

This is basic information to help guide you through your program. Use this information and other resources, train hard, keep good records, use common sense in listening to your body, and have fun!!! A strong commitment to your strength training now will only lead to more success in your athletic career in the future. The results are up to you!

References

• Brzycki, M. “Maximize Your Training, Insights from Leading Strength and
  Fitness Professionals”, Masters Press.
• Riley, D. “Strength Training by the Experts”, Human Kinetics.
• Brown, S. and Brzycki, M. “Conditioning for Basketball”, Masters Press.

Conditioning Aerobically
by Leslie "BJ" Cordova
Assistant Strength and Conditioning Coach, University of Notre Dame
Volume 1, Issue 3
April 2, 2003

Introduction

Conditioning is another crucial element to your performance level. There are two energy systems used to play the game of football: the aerobic system and the anaerobic system. The term aerobic means with oxygen, and the term anaerobic means without oxygen. This column will discuss aerobic conditioning.

Aerobic Training

The aerobic system draws its energy from oxygen in the air you breathe. Aerobic training is used to develop a base of conditioning. It improves the ability of the cardiorespiratory system to transport oxygen to the working muscles. There are five steps to effectively developing your aerobic system:

1. Aerobic training should be rhythmic and continuous (running, jogging, bicycling, stepping, swimming)
2. It should involve the larger muscle groups
3. Aerobic training needs to be performed at least 3-5 times per week
4. These activities should last at least 20 minutes and not more than 1 hour
5. Intensity should be 70 to 85% of one’s maximum heart rate (“the aerobic training zone”)

Your heart rate is the key to aerobic training. Your maximum heart rate (MHR) is
the highest number of times your heart can beat per minute under the most stressful conditions. The most accurate method to find your MHR is to perform a graded exercise test. This is usually performed in a performance lab or hospital. If you do not have access to this test, you can perform an age predicted maximum heart rate. This test is accurate within plus or minus six beats for most people.

Standardized Formula

• Maximum Heart Rate (MHR)= 220-age
• Multiply this number by .70 and .85 to derive your aerobic training zone
• For example, if you are 20 years old, 220-age=200; 200 *.70= 140 and 200*.85-170. Zone is 140-170 beats/minute
• You want to maintain intensity within this zone during your aerobic training

Always remember to warm-up before your aerobic workout. You need a few
minutes to gradually elevate your heart rate. After you finish your workout, cool down for around 3 minutes to allow your heart rate to drop. It should drop below 120 beats per minute. These guidelines should help you develop a solid base for conditioning and help you to handle the demands of practice. The next column will discuss the second element of your conditioning, the anaerobic system.

References

• Riley, D. “Strength Training by the Experts”, Human Kinetics.
• Brown, S. and Brzycki, M. “Conditioning for Basketball”, Masters Press.
• National Strength and Conditioning Association. “Essentials of Strength Training and Conditioning”, Human Kinetics

Conditioning Anaerobically
by Leslie "BJ" Cordova
Assistant Strength and Conditioning Coach, University of Notre Dame
Volume 1, Issue 4
April 18, 2003

Introduction

Conditioning is another crucial element to your performance level. There are two energy systems used to play the game of football: the aerobic system and the anaerobic system. The term aerobic means with oxygen, and the term anaerobic means without oxygen. This column will discuss anaerobic conditioning.

Anaerobic Training

The conditioning protocol for short burst, high-intensity, power oriented sports such as football, needs to place a great deal of emphasis on the anaerobic energy systems.

The anaerobic system provides energy without the use of oxygen. It derives its energy from ATP (adenosine triphosphate) and glycogen. These are stored within the muscles. The body utilizes the food you eat and converts it to ATP and glycogen.

Your muscles are limited in the amount of ATP and glycogen they can store. Anaerobic training can improve the muscle’s ability to store more ATP and glycogen, as well as, improve the ability of the anaerobic system to replace these energy stores. The anaerobic system has two separate energy systems. They are called the ATP-PC System and the LA (Lactic Acid) System. They both have a limited supply of energy. It is the rapid availability, rather than the quantity, of ATP-PC that makes it so useful. For high intensity efforts of 30 seconds or less, the predominant source of energy is the ATP-PC system. As the time of effort increases past 30 seconds, and up to around 90 seconds, the predominant source of energy is the Lactic Acid System. It is the accumulation of lactic acid that ultimately causes fatigue.

A specific running (exercise) regimen that utilizes appropriate exercise time, intensity, and rest intervals is needed to fully develop the anaerobic system. Your anaerobic power system should be trained during your pre-season. This system is trained by performing short intermittent bouts of activity, usually sprinting. A properly organized interval running program will increase your muscle’s ability to store more energy. Interval training will also improve the muscle’s ability to recover more quickly.

There are seven key components that must be manipulated every time you workout to achieve overload:

1. The number of reps performed: total number of repeats in a workout. (example is 8 *220’s, 10* 110’s)
2. The distance covered in each repetition: distance of each work bout. (examples are 440 yards, 400’s, 220’s, 200’s, 110’s, 50’s, 40’s, hills, and suicides)
3. The assigned work interval time: vary depending on the distance covered and the individual athlete.
4. The relief/recovery interval: time allowed for recovery between work bouts. The relief interval can be as short/long as it takes to drop your heart rate to 60-70% its age-predicted maximum (220-age). An easier technique it the relief:work ratio described below.
5. The relief:work ratio: rest intervals vary based on time of exercise.. From 0-30 seconds, a 3:1 or 4:1 ratio is appropriate (this means the athlete receives 3 to 4 times the work bout duration for recovery). From 30 to 90 seconds, a 2:1 or a 3:1 ratio can be used. From 90-180 seconds, a 1:2 or 1:1 ratio will work. Athletes will need the longer rest intervals as they start, but once they adapt, they should be able to perform with the shorter relief period.
6. Total workout distance: A rule of thumb is to not exceed 2.5 miles total in your sprint workouts.
7. Workout frequency: These exercises are very intense. They should be done no more than two times a week in the initial stages, and gradually progress to no more than two times a week. The workouts should be performed on non-consecutive days.

Make sure to monitor the numbers and workouts that you perform. Next time you
workout, try to improve. Always remember to warm-up before your sprint workout. You need a few minutes to gradually elevate your heart rate. You will know you have achieved this when you break a mild sweat. After you finish your workout, cool down for around 3 minutes to allow your heart rate to drop. It should drop below 120 beats per minute. These guidelines should help you develop a solid base for conditioning and help you to handle the demands of practice. The next column will discuss speed development.

References

• Brzycki, M. (1997), “Cross Training for Fitness”, Masters Press.
• Mannie, K. (1999), “Get After IT: Designing and Interval Training Program”, Natural Strength.com.
• Wilmore, J.H. (1982), “Training for Sport and Activity: The Physiological Basis of the Conditioning Process”, 2nd ed., Bacon, Inc.

General Team Conditioning
by Nancy Buck, R.N. D.C., C.C.S.P., C.S.C.S.
Certified Chiropractic Sports Physician
August, 2003

If you have any questions or would like me to address a specific issue, feel free to e-mail or call me (916-326-4466) me any time.

The off-season is for strength training. Now is the time to build the foundation so you can utilize speed, agility and plyometric training in the upcoming months.

Workouts should be 4 times a week, 2 for upper body and 2 for lower body. One is a heavy workout and one is a light work out. Your core work should be done 5-6 times a week. If your core is not functioning at it’s maximum potential you will not be able to translate the strength you have gained into game time power.

• Basics: Maintain cardio. For a gym warm-up 15-20 minutes of jogging, riding, swimming, etc should be enough to get your muscles prepared to work. When it gets too easy or boring, increase your resistance.
• Stretch: Before and after, at least a little, especially your problem areas.
• Form: Maintaining proper form while exercising is critical to preventing injury and maximizing the muscle work. If you can’t keep proper form your weight is too heavy!

These work-outs are all similar but somewhat specific to position. Since I am not with you on a 1-1 basis you will have to monitor how heavy of weight you are working with as I am giving you percentages of weight to lift, not amounts,

Your work out is not limited to these exercises but the weight percentages and reps are calculated specifically for strength development. Please say within these guidelines.

Position Workouts:

   Line
   Backs

Backs Conditioning (Offense & Defense)
by Nancy Buck, R.N. D.C., C.C.S.P., C.S.C.S.
Certified Chiropractic Sports Physician
August, 2003

If you have any questions or would like me to address a specific issue, feel free to e-mail or call me (916-326-4466) me any time.

While the line needs to generate a lot of power through their legs, the backs have the ability to use their arms to help generate power.

DB’s: Concentrate on inner & outer thighs a little more. The %’s mean % of maximum wt. you can lift 1x. Don’t over estimate your max. It’s easier to increase weight than recover from an injury.

LEGS

Light Day

• Front squats - 1x12@50%
• Back squats - 1x12@50%
• Hack squats, seat more upright - 1x8, & 3x5@60%
• Leg extensions - 2x10@65%, 1x8@75%
• Ham curls (as above) - 2x10@65%, 1x8@75%
• Inner and out thighs - 2x10@65%, 1x8@75%
• Calf raises (seated and standing) - 1x10@60%, 1x8@70%, 1x5@80%

Heavy Day

• Front Squats - 1x8@75%, 1x6@85%, 1x3@95%
• Back squats - 1x6@75%, 1x4@85%, 1x3@95%
• Leg Ext - 1x8@75%, 1x7@85%, 1x6@95%
• Leg (ham) curls - 1x8@75%, 1x7@85%, 1x6@95%
• Calf raises (seated) - 1x10@80%, 1x8@90%, 1x6@95%
• Calf raises (standing) - 1x10@80%, 1x8@85%, 1x6@95%
• Extra calf stretching before and after reps!!!

UPPER BODY

Light Day

• Neck resistance in all four ranges, forward, back & side, side, manual resistance
• Shoulder shrugs - 3x8 @60%
• Shoulders/Deltoids (forward and sides) - 3x10 @60-65%
• Decline & flat bench press - 3x8@65%
• Bicep curls - 3x10@70%
• Tricep push downs - 3x10 @65%
• Finger tip pushups - 3x10
• Seated row - 2x10@65%, 1x10@75%
• Back extensions, slowly drop and extend, vertebra by vertebra - 1x15
• Dips - feet on floor with your body resting on your hands on a platform behind you. Lower your rear-end then push down on your hands to lift you back up to platform height, push up as high as you can. Do this 2x8 to start.

Heavy Day

• Shoulder shrugs - 1x8@75%, 1x8@85%, 1x5@95%
• Shoulders/Deltoids - 1x8@75%, 1x6@85%, 1x3@95%
• Posterior deltoids (as in a bent row or reverse flies) - 1x8@60%, 1x6@75%, 1x3@85%
• Seated row - 1x10@75%,1x8@85%, 1x6@95%
• Decline & flat bench - 1x8@75%, 1x6@85%, 1x3@95%
• Bicep curls - 1x8@80%, 1x6@85%, 1x4@95%
• Tricep push downs - 1x8@75%, 1x7@85%. 1x3@95%, Fingertip pushups - 2x8

Line Conditioning (Offense & Defense)
by Nancy Buck, R.N. D.C., C.C.S.P., C.S.C.S.
Certified Chiropractic Sports Physician
August, 2003

If you have any questions or would like me to address a specific issue, feel free to e-mail or call me (916-326-4466) me any time.

LEGS

Light Day

• Back squats (bar is on back of shoulders for back squat) - 1x15@50%
• Hack squats - 1x8 & 3x5@60%
• Leg extensions - 3x8@60%
• Ham curls - 3x8@50%
• Calf raises (seated and standing) - 2x10@50%, 2x10@60% - stretch after
• Inner & outer thighs - 2x10@ 50%, 1x10@60%

Heavy Day

• Back squats -1x8@75%, 1x6@85%, 1x3@90%, 1x1@95%
• Hacks squats - 1x8@75%, 1x6@85%, 1x3@95%
• Leg extensions - 1x8@75%, 1x8@85%,1x6 @95%
• Ham curls - 1x8@75%, 1x8@85%, 1x6@95%

UPPER BODY

Light Day

• Shoulder shrugs - 1x8@50%, 1x8@65%
• Shoulder/deltoid raises - 1x8@50%, 1x8@65%
• Decline bench - 1x8@50%, 3x5@60%
• Flat bench press - 1x8@50%, 3x5@60%
• Seated row - 1x10@60%, 1x8@70%, 1x5@75%
• Tricep push downs - 1x10@60%, 1x8@70%, 1x5@75%
• Bicep curls - 1x10@60%, 1x8@70%, 1x5@80%
• Lat pull downs (bar in front of your head) - 1x10@50%, 1x8@60%, 1x6@70%
• Push ups - 1x10 (on flat hands), 1x8 (on fingertips)

Heavy Day

• Decline bench press - 1x8@75%, 1x6@ 85%, 1x3@90%, 1x1@95%
• Flat bench press - 1x6 @ 80%, 1x4@90%, 1x1@95%
• Shoulder shrugs - 1x10@75%, 1x6@85%, 1x4@ 95%
• Shoulder deltoid raises - 1x8@75%, 1x6@85%, 1x3@95%
• Seated row - 1x8@75%, 1x6@85%, 1x4@90%, 1x2@95%
• Tricep push downs - 1x8@80%, 1x6@90%, 1x3@95%
• Lat pull downs - 1x8@65%, 1x6@75%, 1x4@85%, 1x2@95%
• Bicep curls - 1x8@80%, 1x6@75%, 1x4@85%, 1x2@95%
• Finger tip push ups - 1x10

Sports Medicine and Injury Prevention Links

American College of Sports Medicine (ACSM)

The ACSM promotes and integrates scientific research, education, and practical applications of sports medicine and exercise science to maintain and enhance physical performance, fitness, health, and quality of life.

SportsMedicine.com

The mission of SportsMedicine.com is to provide information about the related fields in sports medicine on the World Wide Web. SportsMedicine.com is also committed to the promotion of health, wellness, and physical activity.

The Institute for Preventative Sports Medicine (IPSM)

The Institute for Preventative Sports Medicine (IPSM) is a non-profit research organization dedicated to the prevention of sports-related injuries and health care cost containment. Its research focuses on finding effective and practical ways to reduce sports related injuries and speed the rehabilitation of injured athletes. The Institute also seeks ways to disseminate its research findings to benefit the public at large.

Medicine & Science in Sports & Exercise

Medicine & Science in Sports & Exercise features original investigations, clinical studies, and comprehensive reviews on current topics in sports medicine and exercise science. With this leading multidisciplinary journal, exercise physiologists, physiatrists, physical therapists, team physicians and athletic trainers get a vital exchange of information from basic and applied science, medicine, education, and allied health fields.

Its original articles report on new educational developments as well as sound physical fitness practices and the treatment of sports injuries. The journal helps readers enhance their basic understanding about the role of physical activity in human health and function.

Feel free to send the Sirens an e-mail if you know of other helpful online sites related to Sports Medicine and Injury Prevention.