2017 SUMMER STRENGTH & CONDITIONING MANUAL
2017 SUMMER STRENGTH & CONDITIONING MANUAL
One Team. One Goal. District Champions 10 – 0
Dear Players/Parents/Guardians, Welcome to Heights High School Football!!! This is Stephen Dixon, Athletic Coordinator/Head Football Coach at Heights High School. My coaching staff and I are excited to be back and get the 2017 football season under way. We are excited about the season, excited about our future, and even more excited to coach your kids and be a positive role model to them. Before the season gets underway, we ask that you attend a short Football Kickoff Meeting in which we will discuss football booster/program obligations (which includes a $25 participation fee), financial issues within the school district, eligibility issues, playing time for your child, recruiting information, and other issues. Parents/Guardians will need to sign an information card at the end/beginning of the meeting so we will be able to contact you regarding periodic booster club meetings and other issues. We need every parent/guardian to give their information and to be at the meeting. All forms needed to play football are on our Heights High School athletic site. No one can play football without these forms being filled out and also paying a $35 district insurance fee prior to the first practice on th
August 1st. We will collect participation fees, insurance fees, and athletic forms starting June 5 . Your support has always been the key secret to our success and we hope to grow in our parental support. The Football Kickoff Meeting is scheduled to begin at 12:00 pm on Saturday, August 5th, in the Performance Gym (main gym). We look forward to seeing you and your son at the meeting.
Important Dates June 6th and July 5th- FREE PHYSICAL DATE at Heights HS (8- noon and 1-3:00 pm)
Stephen Dixon
Saturday, August 4th (Issuing equipment to returning players (9:00 am)
Athletic Coordinator
Saturday, August 5th- Issuing equipment to incoming freshmen (9:00 am)
Head Football Coach
-
Football Kickoff Meeting at noon
August 7th- First day of two a day camp starting at 7:00 am sharp
Heights HS 832-654-3535 [email protected]
d
Important Dates June 5th
Summer workouts begin
June 19th
Free Physicals at Heights H.S.
July 10th
Free Physicals at Heights H.S.
July 17th
Players can purchase Pre-Season Practice Gear ($20)
August 4th
Equipment Pick Up- Returning Players
August 5th
Equipment Pick Up- New Players/Freshman
August 5th
Football Parent Kick-Off Meeting (12 pm)
August 7th
Two-A-Days start (7:00 am)
August 18th
Scrimmage vs. Willowridge @ Willowridge HS (5 pm)
August 25th Scrimmage vs Waltrip @ Waltrip HS (TBD)
Summer Weight Room Hours Monday – Thursday 9:00a – 4:00 pm Closed on Fridays!!
C o
2017 Varsity Football Schedule Day
Date
Thursday August 31st
Opponent
Stadium
Time
Fort Bend Travis Delmar (H)
7:00 pm
Saturday
September 9th
Crosby
Delmar (H)
6:00 pm
Friday
September 15th
Clear Creek
Delmar (H)
7:00 pm
Thursday September 21st
Katy Tompkins
Delmar (H)
7:00 pm
Thursday September 28th
Sam Houston
Jones Cowart (A) 7:00 pm
Friday
October 6th
Bellaire **/***/***** Delmar (H)
7:00 pm
Friday
October 13th
Westbury
Butler (A)
7:00 pm
Saturday
October 21st
Lamar
Delmar (A)
1:00 pm
Saturday
October 28th
Westside
Butler (A)
1:00 pm
Friday
November 3rd
Chavez */*****
Delmar (H)
7:00 pm
*
Parent Night
** Alumni Game *** Homecoming/Alumni Game **** Feeder Pattern Game ***** Senior Recognition Game Senior Recognition/Parent Night Game will be against Chavez. We will recognize Senior and Parents before the game. Parents need to be inside Stadium by 6:15 pm. The game vs Lamar will be the Breast Cancer Awareness Game! The Junior Varsity and Freshman schedule will soon be finalized by HISD Athletic Department.
Daily Warm-Up The Daily Dynamic Warm-up is done before running and lifting. This can also be done at the end of a workout for a dynamic stretch and cool-down.
10 yards and then jog 10 yards (down and back) Jog Knee to chest (walking and pulling the knee up) High Knees Butt-kicks Lung Lunge twist Soldier Walk High Backpedal (Donkey kicks) Carioca Bear Crawl 20 yards Superman for height Superman for distance Accelerate-Decelerate Accelerate-Sprint Sprint-Decelerate
Week 1 June 5 – 8
Day1
Day 2
Day 3
Day 4
Bench Press
Squats
Incline Press
Power Clean
#2
#2
#2
4X8
DB Incline
Lunges
DB Flys
Upright Row
3X8
3X8
3 X 12
4 X 10
Military Press
Rom. Dead Lift
DB Bench
Bent Over Row
3 X 10
3 X 10
3 X 10
3 X 12
DB Flys
Box Step Ups
DB Military
Tricep Pulldowns
3 X 10
3 X 10
3 X12
3 x 10
Plate Raises
Calves
Front/Side DB Raises
Shrugs
45,35,25,10 x Fail
3 x 25
3 X 10
2 x 25
Push Ups
Tricep Pulldowns
Bench Dips
Box Step Ups
100
3 X 12
3 X 12
3 X 12
Tricep Choice
Upright Row
Skull Crushers
DB Express
3 X 15
3 X 15
3 X 15
2 x (20-15-10)
ABS
ABS-Leg Throws
ABS
Abs- Leg Throws
1 x 26
2 x fail
1 x 26
2 x fail
Week 2 June 12 – 15
Day1
Day 2
Day 3
Day 4
Bench Press
Squats
Incline Press
Power clean
#2
#2
#2
4X7
DB Military
Lunges
DB Flys
Upright Row
3X8
3X8
3 X 12
4 X 10
Incline Flys
Rom. Dead Lift
Close Grip Bench
Bent Over Row
3 X 10
3 X 10
3 X 10
3 X 12
Jammer (Red Machine)
Box Step Ups
Military Press
Tricep Pulldowns
3 X 10
3 X 10
3 X12
3 x 10
Plate Raises
Calves
Front/Side DB Raises
Shrugs
45,35,25,10 x Fail
3 x 25
3 X 10
2 x 25
Push Ups
Tricep Pulldowns
Bench Dips
Box Step Ups
100
3 X 12
3 X 12
3 X 12
Skull Crushers
Upright Row
Tricep Extensions
Bicep 21’s
3 X 15
3 X 15
3 X 15
2x
ABS
ABS
ABS
Abs
Super Abs
300 Crunches
Super Abs
300 Crunches
Week 3 June 19 – 22
Day1
Day 2
Day 3
Day 4
Bench Press
Squats
Incline Press
high pulls
#4
#4
#4
4X6
DB Military
Lunges
DB Flys
Upright Row
3X8
3X8
3 X 12
4 X 10
Incline Flys
Rom. Dead Lift
Close Grip Bench
Bent Over Row
3 X 10
3 X 10
3 X 10
3 X 12
Decline DB Bench
Box Step Ups
Military Press
Tricep Pulldowns
3 X 10
3 X 10
3 X12
3 x 10
Plate Raises
Box Jumps
Front/Side DB Raises
Shrugs
45,35,25,10 x Fail
3 x 10
3 X 10
2 x 25
Push Ups
Tricep Pulldowns
Dips
Towel Pull Ups
100
3 X 12
3 X 12
3 X Fail
Skull Crushers
Upright Row
Tricep Extensions
Bicep 21’s
3 X 15
3 X 15
3 X 15
2x
ABS
ABS-Leg Throws
ABS
Abs- Leg Throws
Super Abs
2 x fail
Super Abs
2 x Fail
Week 4 June 26-29 Day1
Day 2
Day 3
Day 4
Bench Press
Squats
Incline Press
high pulls
#4
#4
#4
4X5
DB Incline
Lunges
DB Flys
Upright Row
3X8
3X8
3 X 12
4 X 10
Military Press
Rom. Dead Lift
DB Bench
Bent Over Row
3 X 10
3 X 10
3 X 10
3 X 12
Jammer (Red Machine)
Box Step Ups
DB Military Press
Tricep Pulldowns
1 Till Fail
3 X 10
3 X12
3 x 10
Plate Raises
Calves
Jammer (Red Machine)
Shrugs
45,35,25,10 x Fail
3 x 25
3 X 10
2 x 25
Push Ups
Tricep Pulldowns
Close Grip Bench
Rom. Dead Lift
100
3 X 12
3 X 12
3 X 12
Tricep Extensions
Upright Row
Skull Crushers
DB Express
3 X 15
3 X 15
3 X 15
2 x (30-20-15-10)
ABS
ABS-Hanging Knee ABS
Abs- Hanging Knees
Super Abs
2 x fail
2 x Fail
125 Crunches
Week 5 July 3 – 6
Day1
Day 2
Day 3
Day 4
Bench Press
Squats
Incline Press
power clean
#5
#5
#5
4X4
DB Incline
Reverse Lunges
Military Press
Upright Row
3X8
3X8
3X8
4 X 10
Military Press
Rom. Dead Lift
Jammer
Bent Over Row
3 X 10
3 X 10
3 X 10
3 X 12
Incline Burnout
Box Step Ups
DB Bench Press
Tricep Pulldowns
1 Till Fail
3 X 10
3 X12
3 x 10
Front/Side DB Raises Overhead Squat
Front/Side DB Raises
Rom. Dead Lift
3 x 12
3 x 10
3 X 10
3 x 12
Push Ups
Tricep Pulldowns
Bench Press
Towel Pull Ups
100
3 X 12
1 TilL Fail
1 x Fail
Tricep Extensions
Upright Row
French Curls
DB Curls- Til Fail
3 X 15
3 X 15
3 X 15
1 x (35-30-20-15)
ABS
ABS
ABS
Abs
Super Abs
50 V-Ups
Super Abs
50 V-Ups
Week 6 July 10 – 13
Day1
Day 2
Day 3
Day 4
Bench Press
Squats
Incline Press
high pulls
#6
#6
#6
4X3
Jammer
Reverse Lunges
Military Press
Upright Row
3X8
3X8
3X8
4X8
Military Press
Rom. Dead Lift
DB Bench Press
Bent Over Row
3 X 10
3X8
3X8
3 X 10
Incline Burnout
Box Step Ups
DB Incline
Tricep Pulldowns
1 Till Fail
3X8
3 X10
3 x 10
Front/Side DB Raises Overhead Squat
Plyo Push Ups
Shrugs
3 x 12
3 x 10
3 X 15
3x8
Dips
Tricep Pulldowns Bench Burnout
Towel Pull Ups
3 x 10
3 X 10
1 TilL Fail
1 x Fail
Tricep Extensions
Towel Pull Ups
Skull Crushers
DB Curls- Til Fail
4X8
3 X Fail
3 X 10
2 x (30-20-15)
ABS
ABS
ABS
Abs
120 Sit Ups
300 Crunches
120 Sit Ups
300 Crunches
Week 7 July 17-21
Day1
Day 2
Day 3
Day 4
Bench Press
Squats
Incline Press
power Clean
#7
#7
#7
3X5
DB Incline
Reverse Lunges
Military Press
Upright Row
3X8
3X8
3X8
4 X 10
Military Press
Leg Press
Jammer
Bent Over Row
3 X 10
1 Till Fail
3 X 10
3 X 12
Incline Burnout
Rom. Dead Lift
DB Bench
Tricep Pulldowns
1 Till Fail
3 X 10
3 X12
3 x 10
Front/Side DB Raises Front Squat
Push Ups
Shrugs
3 x 12
3 x 12
3 X 20
2 x 25
Skull Crushers
Tricep Pulldowns Bench Burnout
Towel Pull Ups
3 x 15
3 X 12
1 TilL Fail
1 x Fail
Tricep Extensions
Towel Pull Ups
Skull Crushers
DB Curls- Til Fail
3 X 15
2 X Fail
3 X 15
2 x (35-30-20-15)
ABS
ABS-Bicycle
ABS
Abs-Bicycle
100 Crunches
3 x 60
150 Crunches
3 x 60
July 24th-August 4th will be all football drill work. All drills will be position specific drills
2 SET REPS MAX 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300
1 10 LBS. 65 70 70 75 80 80 85 85 90 95 95 100 105 105 110 115 115 120 125 125 130 135 135 140 145 145 150 150 155 160 160 165 170 170 175 180 180 185 190 190 195
2 10 LBS. 70 75 75 80 85 85 90 95 95 100 105 105 110 115 115 120 125 125 130 135 135 140 145 145 150 155 155 160 165 170 170 175 180 180 185 190 190 195 200 205 210
3 10 LBS. 75 80 80 85 90 95 95 100 105 110 110 115 120 125 125 130 135 140 140 145 150 155 155 160 165 170 170 175 180 185 185 190 195 200 200 205 210 215 220 220 225
2 SET REPS MAX
1 10
2 10
3 10
LBS.
LBS.
LBS.
305 310 315 320 325 330 335 340 345 350 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435 440 445 450 455 460 465 470 475 480 485 490 495 500
200 200 205 210 210 215 215 220 225 225 230 235 235 240 245 245 250 255 255 260 265 265 270 275 275 280 280 285 290 290 295 300 300 305 310 310 315 320 320 320
210 215 215 220 225 225 230 235 235 240 245 250 250 255 260 260 265 270 275 275 280 285 285 290 295 295 300 305 310 310 315 320 320 325 330 330 335 340 345 345
225 230 230 235 240 245 245 250 255 260 260 265 270 275 275 280 285 290 290 295 300 305 305 310 315 320 320 325 330 335 335 340 345 350 350 355 360 365 365 370
4 SET REPS MAX
1 5
2 5
3 5
4 5
LBS.
LBS.
LBS.
LBS.
100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300
70 75 75 80 85 85 90 95 100 100 105 110 110 115 120 120 125 130 135 135 140 145 145 150 155 155 160 165 170 170 175 180 180 185 190 190 195 200 205 205 210
75 80 80 85 85 90 95 100 100 105 110 110 115 120 120 125 130 135 135 140 145 145 150 155 155 160 165 170 170 175 180 185 190 190 195 200 205 210 210 215 220
80 85 90 90 95 100 105 110 110 115 120 125 130 130 135 140 145 150 150 155 160 165 170 170 175 180 185 190 190 195 200 205 210 210 215 220 225 230 235 240 240
85 90 95 95 100 105 110 110 115 120 125 125 130 135 140 145 150 155 155 160 165 170 175 180 180 185 190 195 200 205 210 210 215 220 225 230 235 240 245 250 255
4 SET REPS MAX
1 5
2 5
3 5
4 5
LBS.
LBS.
LBS.
LBS.
305 310 315 320 325 330 335 340 345 350 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435 440 445 450 455 460 465 470 475 480 485 490 495 500
215 215 220 225 225 230 235 235 240 240 250 250 255 260 260 265 270 275 275 280 285 285 290 295 295 300 305 310 310 315 320 320 325 330 330 335 340 345 345 350
230 230 235 240 245 245 250 255 260 260 265 270 275 275 280 285 290 290 295 300 305 305 310 315 320 320 325 330 335 335 340 345 350 350 355 360 365 365 370 375
245 250 250 255 260 265 270 270 275 280 285 290 290 295 300 305 310 310 315 320 325 330 330 335 340 345 350 350 355 360 365 370 375 375 380 385 390 390 395 400
260 265 265 270 275 280 285 290 295 295 300 305 310 315 320 325 325 330 335 340 345 350 350 355 360 365 370 375 380 380 385 390 395 400 405 410 410 415 420 425
5 SET REPS MAX
1 10
2 8
3 6
4 4
LBS.
LBS.
LBS.
LBS.
100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300
55 55 60 65 65 70 70 75 75 80 80 85 90 90 95 95 100 100 105 105 110 110 115 120 120 125 125 130 130 135 135 140 145 145 150 150 155 155 160 160 165
65 70 70 75 80 80 85 85 90 95 95 100 105 105 110 115 115 120 125 125 130 135 135 140 145 145 150 150 155 160 160 165 170 170 175 180 180 185 190 190 195
75 80 80 85 90 95 95 100 105 110 110 115 120 125 125 130 135 140 145 150 155 155 155 160 165 170 170 175 180 185 190 195 200 200 205 210 215 215 220 220 225
85 90 95 95 100 105 110 115 120 125 125 130 135 140 145 150 155 160 165 170 175 180 180 185 190 195 200 205 210 210 215 225 230 235 240 240 245 245 250 250 255
5 SET REPS MAX
1 10
2 8
3 6
4 4
LBS.
LBS.
LBS.
LBS.
305 310 315 320 325 330 335 340 345 350 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435 440 445 450 455 460 465 470 475 480 485 490 495 500
165 170 175 175 180 180 185 185 190 190 195 200 200 205 205 210 210 215 215 220 220 225 230 235 235 240 240 245 250 255 255 260 260 265 265 270 270 275 275 300
195 200 200 205 210 210 215 215 220 225 225 230 235 235 240 245 245 250 255 255 260 265 265 270 275 275 280 280 285 290 290 295 300 300 305 310 310 320 320 325
225 230 230 235 240 245 245 250 255 260 260 265 270 275 275 280 285 290 290 295 300 305 310 315 320 325 330 335 335 340 345 350 350 355 355 360 365 365 370 375
255 260 265 265 270 275 280 285 290 295 295 300 305 310 315 320 325 325 330 335 340 345 350 350 355 355 360 365 370 380 385 390 395 400 405 410 410 415 410 425
6 SET REPS MAX
1 10
2 8
3 6
4 4
5 3
6 2
LBS.
LBS.
LBS.
LBS.
LBS.
LBS.
100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300
55 55 60 65 65 70 70 75 75 80 80 85 90 90 95 95 100 100 105 105 110 110 115 120 120 125 125 130 130 135 135 140 145 145 150 150 155 155 160 160 165
65 70 70 75 80 80 85 85 90 95 95 100 105 105 110 115 115 120 125 125 130 135 135 140 145 145 150 150 155 160 160 165 170 170 175 180 180 185 190 190 195
75 80 80 85 90 95 95 100 105 110 110 115 120 125 125 130 135 140 145 150 155 155 155 160 165 170 170 175 180 185 190 195 200 200 205 210 215 215 220 220 225
85 90 95 95 100 105 110 115 120 125 125 130 135 140 145 150 155 160 165 170 175 180 180 185 190 195 200 205 210 210 215 225 230 235 240 240 245 245 250 250 255
90 90 95 100 105 110 115 120 125 125 130 135 140 145 150 155 160 160 165 170 175 180 185 190 195 200 200 205 210 215 220 225 230 235 235 240 245 250 255 260 265
90 95 100 105 110 115 120 125 130 135 140 140 145 150 155 160 165 170 175 180 185 190 195 195 200 205 210 220 225 230 235 240 245 250 255 255 260 265 270 270 275
6 SET REPS MAX
1 10
2 8
3 6
4 4
5 3
6 2
LBS.
LBS.
LBS.
LBS.
LBS.
LBS.
305 310 315 320 325 330 335 340 345 350 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435 440 445 450 455 460 465 470 475 480 485 490 495 500
165 170 175 175 180 180 185 185 190 190 195 200 200 205 205 210 210 215 215 220 220 225 230 235 235 240 240 245 250 255 255 260 260 265 265 270 270 275 275 300
195 200 200 205 210 210 215 215 220 225 225 230 235 235 240 245 245 250 255 255 260 265 265 270 275 275 280 280 285 290 290 295 300 300 305 310 310 320 320 325
225 230 230 235 240 245 245 250 255 260 260 265 270 275 275 280 285 290 290 295 300 305 310 315 320 325 330 335 335 340 345 350 350 355 355 360 365 365 370 375
255 260 265 265 270 275 280 285 290 295 295 300 305 310 315 320 325 325 330 335 340 345 350 350 355 355 360 365 370 380 385 390 395 400 405 410 410 415 410 425
270 270 275 280 285 290 295 300 305 310 310 315 320 325 330 335 340 345 345 350 355 360 365 370 375 30 385 390 395 400 405 410 415 420 425 430 430 435 435 440
280 285 290 295 300 305 310 310 315 320 325 330 335 340 345 350 355 360 365 370 370 375 380 385 390 395 400 405 410 415 420 425 425 430 435 440 445 450 455 460
7 SET REPS MAX
1 8
2 6
3 4
4 2
5 1
6 4
LBS.
LBS.
LBS.
LBS.
LBS.
LBS.
100 110 120 130 140 150 160 170 180 190 200 210 220 230 240 250 260 270 280 290 300 310 320 330 340 350 360 370 380 390 400 410 420 430 440 450 460 470 480 490 500
60 70 70 80 80 90 100 110 120 130 140 140 150 160 170 170 180 180 190 200 200 210 210 220 230 230 240 240 250 250 260 260 270 270 280 280 290 300 310 310 320
70 80 80 90 90 100 110 120 130 140 150 150 160 170 180 180 190 190 200 210 220 230 230 240 250 260 270 280 280 290 290 300 300 310 310 320 320 330 340 340 350
70 80 80 90 100 110 120 130 140 140 150 160 170 180 190 200 200 210 220 230 240 250 260 270 280 280 290 300 310 310 320 330 330 340 340 350 360 370 370 380 390
80 90 90 100 100 110 120 130 140 150 160 170 180 190 200 210 220 230 240 250 260 270 280 290 300 310 320 330 340 350 360 370 370 380 390 400 410 410 420 430 440
90 100 110 120 120 130 140 150 160 170 180 190 200 210 220 230 240 250 260 270 280 290 300 310 320 330 340 350 360 370 380 390 400 410 420 430 440 450 460 470 480
70 80 80 90 100 110 120 130 140 140 150 160 170 180 190 200 200 210 220 230 240 250 260 270 280 280 290 300 310 310 320 330 330 340 340 350 360 370 370 380 390
8 SET REPS MAX
1 3
2 3
3 3
4 3
5 3
LBS.
LBS.
LBS.
LBS.
LBS.
100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300
80 85 90 90 95 100 105 110 110 115 120 125 130 130 135 135 140 145 150 150 155 160 165 170 170 175 180 185 190 190 195 200 205 210 210 215 220 225 230 230 235
85 90 95 100 100 105 110 115 120 125 130 130 135 140 145 150 155 160 160 165 170 175 180 185 185 190 195 200 205 210 215 215 220 225 230 235 240 245 250 255 260
90 95 100 105 110 115 115 120 125 130 135 140 145 150 155 160 160 165 170 175 180 185 190 195 200 205 205 210 215 220 225 230 235 240 245 250 250 255 260 265 270
95 100 105 110 115 120 125 140 135 140 145 150 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 230 245 245 250 255 260 265 270 275 280 285 285
90 95 100 105 110 115 115 120 125 130 135 140 145 150 155 160 160 165 170 175 180 185 190 195 200 205 205 210 215 220 225 230 235 240 245 250 250 255 260 265 270
8 SET REPS MAX
1 3
2 3
3 3
4 3
5 3
LBS.
LBS.
LBS.
LBS.
LBS.
305 310 315 320 325 330 335 340 345 350 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435 440 445 450 455 460 465 470 475 480 485 490 495 500
245 250 255 260 265 270 270 275 280 285 290 290 295 300 310 310 315 320 325 330 335 340 345 350 350 355 360 365 370 370 375 380 385 390 390 400 405 410 410 415
260 265 270 275 280 285 290 295 300 300 305 310 315 320 325 325 330 335 340 345 350 350 355 360 365 370 375 380 385 385 390 395 400 405 410 415 415 420 425 430
275 280 285 290 295 300 305 310 315 320 325 330 335 340 345 345 350 355 360 365 370 375 380 385 390 395 395 400 400 405 410 415 420 425 430 430 435 440 445 450
290 295 305 310 315 320 325 330 335 340 345 350 355 360 360 365 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435 435 440 445 450 455 460 465 470 475
275 280 285 290 295 300 305 310 315 320 325 330 335 340 345 345 350 355 360 365 370 375 380 385 390 395 395 400 400 405 410 415 420 425 430 430 435 440 445 450
Exercise Descriptions
Upper Body Lifts START/FINISH
UFT
ACTION
Plyo Push-Ups Start: Arms fully extended on top of weights, boxes, or any tall object. Feet together and butt down. Back Flat Action: Do a push-up between the objects, explode up and land between the objects. Do a full push-up and explode back to top of objects. Completion: Retum to starting position and repeat. The whole process is counted as 1 repetition not 2.
DB Express Start With feet shoulder width apart and with 40 lb. dumbells. Back: Straight. Action
Doing bicep curls
rep tllis weight out with good form. Do not rock. Do so until failure. Completion: You will do this until you have completed all sets with the 40's, 35's, 30' s, 25's, and 20 lb. dumbbells (Nore: Tllis counts as one set.).
Start Feet shoulder width apart and weight resting on thighs. Back Straight. Action: Perform 7 half curls up to approximately where the bottom of your sternum is located. Then curl the weight completely up to your neck and do 7 half curls. Controlling the weight down to you sternum and repeat. Completion: Do 7 full
curl repetitions to complete the set. (a.ka. 21 Gtu1 salute.)
Towel Pull-Ups Start: Gripping the towel with arms fully extended. Back: Straight. Action: Pull yourself up until your chin gets higher than your hands. Completion Control yourself and go back to starting position. Repeat. ( Note: If you want to make it more challenging after every 3rd
or 5th reps hold yourself in the up position for 3 to S seconds.)
Bent-Over Row Start With feet shoulder width apart, head up, knees slightly bent with a reverse grip. Back: Flat. Ac.tion: Bring the weight up to your chest without rocking or bouncing. Completion Controlling the weight return to tart position and repeat.
Shoulder Lifts LIFT Military Press Start: Feet flat on the ground with weight overhead. Back: Flat against the bench. Action: Lower weight to shoulder level. Completion: Return weight to overhead position. DB Military Pt·ess Start: Feet flat on the ground. Back Flat against bench with dumbells overhead. Action: Lower dumbbells to shoulder level. Completion: Return dumbells to locked out overhead position.
Plate Raises Start: Feet shoulder width apart, knees slightly bent, and head against wall. Arm and weight down. Back: Flat against wall. Action: Raise plate parallel to ground and hold for 1second. Completion: Return weight to same position.
DB Fly's Start: With weights above head and arm slightly bent. Back: Flat on bench. Action: Bring arms straight down to sides until an11> are parallel to ground. Completion: Return weights to starting position and repeat. (Note: Use weight that you can control.)
Upright Row Start: Feet shoulder width a part, chest out, and weight hanging down. Back: Straight. Action: Bring weight up to your chin without roc.king. Hold for 1 second. Completion: Controlling the weight down, return to your starting position, and repeat.
High Pulls Start: Feet shoulder width apart, weight on floor, and keeping head up. Back: Flat. Action: Exploding up off the ground, do as you do for a clean, and use your hips and thighs to help gain upward momentum. Completion: Catch the weight at the top just like an upright row.
Use the above description for Bench Burnout also
Conditioning Program Week 1 (June 5-9) Day 1Day 2Day 3Day 4Day 5-
4 x400 3 min rest 12x100 2 min rest 10 x 80 yd intervals 1 min rest 4x400, Ladder 3 min rest Plyometrics (Boxes and Hurdles), Form Running Week 2 (June 12-16)
Day 1Day 2Day 3Day 4Day 5-
4 x 400 3 min rest 12 x 100 2 min rest 10 x 80 yd intervals 2 min rest 4 x 400, Ladder 3 min rest Plyometrics (Boxes and Hurdles), Form Running Week 3 ( June 19-23)
Day 1Day 2Day 3Day 4Day 5-
Day 1Day 2Day 3Day 4Day 5-
4x400 2 min rest 12 x 100 2 min rest Plyometrics (Boxes and Hurdles), Form Running 6 x 200 2 min rest 8 x 80 yd intervals 2 min rest Week 4(June 26-30) 6x 200
2:30 rest 10x 10, 6 x 40, 4 x 50, 4 x 60 2 min rest (each set) Plyometrics (Boxes and Hurdles), Form Running 6 x 200 2 min rest 8 x 80 yd intervals 2 min rest
Week 5 ( July 3-7) ) Day 1Day 2Day 3Day 4Day 5-
6 x 200 1:30 rest 10x10, 4x40, 6x50, 8x60 2 min rest Plyometrics (Boxes and Hurdles), Form Running 6 x 200 1:30 rest 10x10, 4x40, 6x50, 8x60 1 min rest Week 6 (July 10-14)
Day 1Day 2Day 3Day 4Day 5-
12 x 100 10x10, 4x40, 6x50, 8x60 Position related drills 12 x 100 10x10, 4x40, 6x50, 8x60
45 sec rest 1 min rest 45 sec rest 1 min rest
Week 7 and 8 (July17-August 4th) Monday and Wednesday Tuesday and Thursday Related Drills Friday
6 x 100’s 2 x 200 2 min rest Form Running, Plyometrics, Position Rest
Super Abdominal Workout 1. Knee Hugs x 15 2. Crunches x 20 3. Leg Raises x 15 4. Crunches x 10 5. Jack Knife x 10 6. Crunches x 10 7. Twist Crunches x 10 8. Crunches x 20 9. Jack Knife x 10 10. Sit-Ups x 20 11. Crunches x 10 12. Twist Crunches x 15 13. Crunches x 10 14. Jack Knife x 10 15. Straddle Sit-Up x 15 16. Jack Knife x 10 17. Crunches x 20 18. Leg Raises x 20 19. Jack Knife x 20 20. Hold Crunch x 10 21. Crunches x 20 22. Leg Raises x 15
Super Abdominal Description Knee Hugs – Start with your legs off the floor and bent at a 90 degree angle. Place your arms at your sides. Bring your chest to your knees. This will closely resemble a crunch. Return to starting position and repeat. (Note: Be sure that if your hands are placed behind your head you do not strain your neck.) Crunches – With feet off the floor, legs bent at a 90 degree angle and have your back flat on the ground. With your arms crossing your chest or behind your head flex up and touch your knees to your elbows. Make sure to get your shoulder blades off the ground while doing so. (Note: Be sure that if your hands are placed behind your head you do not strain your neck.) Leg Raises – Lay flat on the floor with your knees and legs locked. Raise your legs straight into the air until you create a 90 degree angle with your legs and upper body. Keep your upper body on the floor at all times. Control your legs back down to parallel and repeat the exercise. Twist Crunches – Lay on the floor with your feet off the floor and legs bent at a 90 degree angle. Put your arms behind your head. Twist and touch the opposite elbow to the opposite leg. For example twist and touch your right elbow to your left leg and touch your left elbow to your right leg. This would be considered one full rep. (Note: Be sure that if your hands are placed behind your head you do not strain your neck.) Jack Knife – Lay with your body in a straight line. Your arms will be over head and flat on the floor with your knees and legs locked straight. Raise both your arms and legs up keeping them both straight and touch. Return your legs and arms back to the starting position and repeat. This exercise may also be known as a V-Up. (Note: Be sure that you are touching at the top and are getting both your legs and arms off the ground to meet in the air. It should look as if your body creates a “V” shape while doing this exercise. Straddle Sit-Up – Start with your feet flat on the floor with a bend in your knees. Start lying flat on the floor with your arms straight out. Reach up and touch the front of your knees. After doing so return to the starting position, and repeat. Hold Crunch – With your feet on the floor and in a sit up position place your hands on your knees. Reach up and hold your crunch at the top. Your hands should move up further on your knees, but do not use them to hold yourself up. Hold the crunch at the top for at least a 3 count. Return to your starting position and repeat. This would be considered one repetition.
LOWERING FAT INTAKE WHEN DINING OUT Breakfasts Drink Skim Milk Avoid breakfast meats (sausage, bacon, ham) Better choices are pancakes go easy on syrup & ditch the butter Hot or Cold cereals are excellent Wheat toast with jam or jelly by itself Fruit Plate with toast Lunch & Dinner Choose grilled or baked chicken or fish. (AVOID mayonnaise on sandwiches) Baked potato instead of fries (No sour cream/Use salsa instead) Avoid creamed soups As always add fruit or vegetables over other side dishes Italian Food Avoid these places if you can Pasta can be a descent choice if: Stay away from meatless red sauce, red clam sauce, and white sauce Avoid entrees with cheese on or in them So you have the munchies for pizza? Avoid at all cost but if you must order: Thin Crust, extra sauce, light on cheese. Toppings: Canadian bacon & veggies (except olives), pineapple Mexican Food Chicken fajitas can be a good choice; use salsa instead of guacamole or sour cream Stay away from cream sauces and cheese Do not order deep fried entrees Salad Bars Use nonfat or low calorie dressing Try cottage cheese over salad dressings Avoid fatty lunch meats and cheeses
Eat This NOT That for Chain Restaurants The guidelines recommended are based on lower calories and fat than anything else. The recommendations will allow you to eat something that tastes good while avoiding other foods that are twice as high in calories and fat. The guidelines recommended are based on lower calories and lower fat than anything else. Applebee’s: Italian Chicken Portobello Sandwich: 360 calories (Remember avoid the french fries) Garlic Herb Chicken: 370 calories House Sirloin: 310 calories (Remember avoid the french fries) Avoid at Applebee’s: Chicken Fajita Rollup: 1050 calories, Fiesta Lime Chicken: 1,210 calories, Chicken broccoli Pasta Alfredo Bowl: 1,330 calories Arby’s: Arby‟s Melt: 298 calories (Cut more calories by dropping the cheese) Roast Chicken Fillet Sandwich: 383 calories Chopped Turkey Club Salad: 410 calories Avoid at Arby’s: Market Fresh Roast Turkey & Swiss sandwich: 710 calories, Roast Ham & Swiss sandwich 691 calories, Chopped Farmhouse Crispy Chicken Salad 620 calories, Curly Fries 360 calories Burger King: BK Broiler Chicken Sandwich w/out mayo: 267 calories Salad Chunky Chicken: 145 calories Frozen Yogurt: 120-130 calories Whopper Jr. without mayo or cheese 290 calories Avoid at Burger King: Pretty much everything on the menu. Note: Whopper with cheese 770 calories, French fries 340 calories (Small), Sausage, Egg & cheese biscuit: 560 calories
Hardee’s: Hot Ham & Cheese: 300 calories, 12 g fat Charbroiled BBQ Chicken Sandwich: 380 calories, 7 g fat Avoid at Hardee’s: Everything Chick-fil-A: One of the healthiest fast foods you can find. Wish we had some up here. Chick-fil-A Chargrilled Chicken sandwich: 270 calories, 3 g fat Chick-fil-A Chargrilled Chicken Club Sandwich: 360 calories, 13 g fat Chick-fil- Chargrilled Chicken Salad: 180 calories without dressing Avoid Chick-fil-A: Chicken Caesar Cool Wrap 480 calories, Chick-n-strips Salad 600 calories, Carrot & raisin salad 270 calories, Chicken, egg & cheese salad 500 calories Chili’s Fajita Pita Chicken: 460 calories, 13 g fat Guiltless Carne Asada Steak: 370 calories, 10 g fat Grilled Salmon w/garlic & herbs 380 calories, but has 25 g fat Avoid Chili’s: Chicken Ranch Sandwich 1,170 calories 71 g fat!, Grilled Shrimp Alfredo 1,320 calories, Guiltless Black Beat Burger 610 calories 11 g fat, Chocolate Chip Paradise Pie 1,140 calories 66 g fat! Dairy Queen Not a good place to stop Grilled Chicken Sandwich: 310 calories, 10 g fat (Remember no fries) Avoid Dairy Queen: Chicken Strip Basket w/Gravy 1,360 calories, 63 g fat, Grilled Flame Thrower Chicken Sandwich 630 calories 36 g fat KFC Grilled Chicken Breast & Drumstick & Mash Potatoes & Gravy: 380 calories 12.5 g fat! Lots of sodium Honey BBQ Sandwich: 310 calories, 4 g fat Extra Crispy Chicken Breast: 490 calories 31g fat, Popcorn Chicken 400 calories 26 g fat, Crispy Twister w/Crispy Strip 580 calories 30 g fat
McDonald’s Grilled Chicken Sandwich w/out Mayo: 340 calories 7 g fat Regular Hamburger: 280 calories 10 g fat Avoid McDonalds: Chicken Selects Premium Breast Strips: 860 calories 22g fat, Premium Crispy Chicken Classic Sandwich 530 calories 20 g fat, Southern Style Crispy Chicken Sandwich 400 calories 17g fat Subway: Be creative but always avoid: Mayo‟s, sauces and hot sandwiches. Be aware that the low calories sandwiches Subway recommends are 6” and do not include cheese or mayo. Turkey breast & black Forest Ham Sandwich on 6” bread: 305 calories 4.5 g fat (Wheat bread, lettuce, tomatoes, onions, green peppers, pickles, olives & mustard) Taco Bell: Remember Taco Bell only uses 35% ground beef & the rest is filler. Yuck! Fresco Ranchero Chicken Soft Tacos: 340 calories 8 g fat Fresco Fiesta Chicken Burrito: 340 calories 8 g fat Steak Taquitos 310 calories 11g fat Pintos „n Cheese: 160 calories 6g fat Avoid Taco Bell: Grilled Stuffed Burrito 640 calories 23g fat (chicken), Fiesta Taco Salad 820 calories 43g fat, Steak Quesadilla 520 calories 28g fat, Cheesy Fiesta Pasta 270 calories 16g fat Wendy’s Grilled Chicken Sandwich: 300 calories 7g fat Chili, large: 310 calories 10 g fat Chili, small: 210 calories 7g fat Mandarin Chicken salad w/crispy noodles & oriental sesame dressing: 410 calories 14.5g fat Avoid Wendy’s: Chicken BLT Salad 790 calories, 53g fat, Double Burger w/everything: 700 calories 40g fat, Chicken Club Sandwich: 550 calories 26g fat, Frosties: 550 calories 21g fat, Fries
“Your talent determines what you can do. Your motivation determines how much you are willing to do. Your attitude determines how well you do it.” ― Lou Holtz
One Team. One Goal. District Champions 10 – 0
Dear Players/Parents/Guardians, Welcome to Heights High School Football!!! This is Stephen Dixon, Athletic Coordinator/Head Football Coach at Heights High School. My coaching staff and I are excited to be back and get the 2017 football season under way. We are excited about the season, excited about our future, and even more excited to coach your kids and be a positive role model to them. Before the season gets underway, we ask that you attend a short Football Kickoff Meeting in which we will discuss football booster/program obligations (which includes a $25 participation fee), financial issues within the school district, eligibility issues, playing time for your child, recruiting information, and other issues. Parents/Guardians will need to sign an information card at the end/beginning of the meeting so we will be able to contact you regarding periodic booster club meetings and other issues. We need every parent/guardian to give their information and to be at the meeting. All forms needed to play football are on our Heights High School athletic site. No one can play football without these forms being filled out and also paying a $35 district insurance fee prior to the first practice on th
August 1st. We will collect participation fees, insurance fees, and athletic forms starting June 5 . Your support has always been the key secret to our success and we hope to grow in our parental support. The Football Kickoff Meeting is scheduled to begin at 12:00 pm on Saturday, August 5th, in the Performance Gym (main gym). We look forward to seeing you and your son at the meeting.
Important Dates June 6th and July 5th- FREE PHYSICAL DATE at Heights HS (8- noon and 1-3:00 pm)
Stephen Dixon
Saturday, August 4th (Issuing equipment to returning players (9:00 am)
Athletic Coordinator
Saturday, August 5th- Issuing equipment to incoming freshmen (9:00 am)
Head Football Coach
-
Football Kickoff Meeting at noon
August 7th- First day of two a day camp starting at 7:00 am sharp
Heights HS 832-654-3535 [email protected]
d
Important Dates June 5th
Summer workouts begin
June 19th
Free Physicals at Heights H.S.
July 10th
Free Physicals at Heights H.S.
July 17th
Players can purchase Pre-Season Practice Gear ($20)
August 4th
Equipment Pick Up- Returning Players
August 5th
Equipment Pick Up- New Players/Freshman
August 5th
Football Parent Kick-Off Meeting (12 pm)
August 7th
Two-A-Days start (7:00 am)
August 18th
Scrimmage vs. Willowridge @ Willowridge HS (5 pm)
August 25th Scrimmage vs Waltrip @ Waltrip HS (TBD)
Summer Weight Room Hours Monday – Thursday 9:00a – 4:00 pm Closed on Fridays!!
C o
2017 Varsity Football Schedule Day
Date
Thursday August 31st
Opponent
Stadium
Time
Fort Bend Travis Delmar (H)
7:00 pm
Saturday
September 9th
Crosby
Delmar (H)
6:00 pm
Friday
September 15th
Clear Creek
Delmar (H)
7:00 pm
Thursday September 21st
Katy Tompkins
Delmar (H)
7:00 pm
Thursday September 28th
Sam Houston
Jones Cowart (A) 7:00 pm
Friday
October 6th
Bellaire **/***/***** Delmar (H)
7:00 pm
Friday
October 13th
Westbury
Butler (A)
7:00 pm
Saturday
October 21st
Lamar
Delmar (A)
1:00 pm
Saturday
October 28th
Westside
Butler (A)
1:00 pm
Friday
November 3rd
Chavez */*****
Delmar (H)
7:00 pm
*
Parent Night
** Alumni Game *** Homecoming/Alumni Game **** Feeder Pattern Game ***** Senior Recognition Game Senior Recognition/Parent Night Game will be against Chavez. We will recognize Senior and Parents before the game. Parents need to be inside Stadium by 6:15 pm. The game vs Lamar will be the Breast Cancer Awareness Game! The Junior Varsity and Freshman schedule will soon be finalized by HISD Athletic Department.
Daily Warm-Up The Daily Dynamic Warm-up is done before running and lifting. This can also be done at the end of a workout for a dynamic stretch and cool-down.
10 yards and then jog 10 yards (down and back) Jog Knee to chest (walking and pulling the knee up) High Knees Butt-kicks Lung Lunge twist Soldier Walk High Backpedal (Donkey kicks) Carioca Bear Crawl 20 yards Superman for height Superman for distance Accelerate-Decelerate Accelerate-Sprint Sprint-Decelerate
Week 1 June 5 – 8
Day1
Day 2
Day 3
Day 4
Bench Press
Squats
Incline Press
Power Clean
#2
#2
#2
4X8
DB Incline
Lunges
DB Flys
Upright Row
3X8
3X8
3 X 12
4 X 10
Military Press
Rom. Dead Lift
DB Bench
Bent Over Row
3 X 10
3 X 10
3 X 10
3 X 12
DB Flys
Box Step Ups
DB Military
Tricep Pulldowns
3 X 10
3 X 10
3 X12
3 x 10
Plate Raises
Calves
Front/Side DB Raises
Shrugs
45,35,25,10 x Fail
3 x 25
3 X 10
2 x 25
Push Ups
Tricep Pulldowns
Bench Dips
Box Step Ups
100
3 X 12
3 X 12
3 X 12
Tricep Choice
Upright Row
Skull Crushers
DB Express
3 X 15
3 X 15
3 X 15
2 x (20-15-10)
ABS
ABS-Leg Throws
ABS
Abs- Leg Throws
1 x 26
2 x fail
1 x 26
2 x fail
Week 2 June 12 – 15
Day1
Day 2
Day 3
Day 4
Bench Press
Squats
Incline Press
Power clean
#2
#2
#2
4X7
DB Military
Lunges
DB Flys
Upright Row
3X8
3X8
3 X 12
4 X 10
Incline Flys
Rom. Dead Lift
Close Grip Bench
Bent Over Row
3 X 10
3 X 10
3 X 10
3 X 12
Jammer (Red Machine)
Box Step Ups
Military Press
Tricep Pulldowns
3 X 10
3 X 10
3 X12
3 x 10
Plate Raises
Calves
Front/Side DB Raises
Shrugs
45,35,25,10 x Fail
3 x 25
3 X 10
2 x 25
Push Ups
Tricep Pulldowns
Bench Dips
Box Step Ups
100
3 X 12
3 X 12
3 X 12
Skull Crushers
Upright Row
Tricep Extensions
Bicep 21’s
3 X 15
3 X 15
3 X 15
2x
ABS
ABS
ABS
Abs
Super Abs
300 Crunches
Super Abs
300 Crunches
Week 3 June 19 – 22
Day1
Day 2
Day 3
Day 4
Bench Press
Squats
Incline Press
high pulls
#4
#4
#4
4X6
DB Military
Lunges
DB Flys
Upright Row
3X8
3X8
3 X 12
4 X 10
Incline Flys
Rom. Dead Lift
Close Grip Bench
Bent Over Row
3 X 10
3 X 10
3 X 10
3 X 12
Decline DB Bench
Box Step Ups
Military Press
Tricep Pulldowns
3 X 10
3 X 10
3 X12
3 x 10
Plate Raises
Box Jumps
Front/Side DB Raises
Shrugs
45,35,25,10 x Fail
3 x 10
3 X 10
2 x 25
Push Ups
Tricep Pulldowns
Dips
Towel Pull Ups
100
3 X 12
3 X 12
3 X Fail
Skull Crushers
Upright Row
Tricep Extensions
Bicep 21’s
3 X 15
3 X 15
3 X 15
2x
ABS
ABS-Leg Throws
ABS
Abs- Leg Throws
Super Abs
2 x fail
Super Abs
2 x Fail
Week 4 June 26-29 Day1
Day 2
Day 3
Day 4
Bench Press
Squats
Incline Press
high pulls
#4
#4
#4
4X5
DB Incline
Lunges
DB Flys
Upright Row
3X8
3X8
3 X 12
4 X 10
Military Press
Rom. Dead Lift
DB Bench
Bent Over Row
3 X 10
3 X 10
3 X 10
3 X 12
Jammer (Red Machine)
Box Step Ups
DB Military Press
Tricep Pulldowns
1 Till Fail
3 X 10
3 X12
3 x 10
Plate Raises
Calves
Jammer (Red Machine)
Shrugs
45,35,25,10 x Fail
3 x 25
3 X 10
2 x 25
Push Ups
Tricep Pulldowns
Close Grip Bench
Rom. Dead Lift
100
3 X 12
3 X 12
3 X 12
Tricep Extensions
Upright Row
Skull Crushers
DB Express
3 X 15
3 X 15
3 X 15
2 x (30-20-15-10)
ABS
ABS-Hanging Knee ABS
Abs- Hanging Knees
Super Abs
2 x fail
2 x Fail
125 Crunches
Week 5 July 3 – 6
Day1
Day 2
Day 3
Day 4
Bench Press
Squats
Incline Press
power clean
#5
#5
#5
4X4
DB Incline
Reverse Lunges
Military Press
Upright Row
3X8
3X8
3X8
4 X 10
Military Press
Rom. Dead Lift
Jammer
Bent Over Row
3 X 10
3 X 10
3 X 10
3 X 12
Incline Burnout
Box Step Ups
DB Bench Press
Tricep Pulldowns
1 Till Fail
3 X 10
3 X12
3 x 10
Front/Side DB Raises Overhead Squat
Front/Side DB Raises
Rom. Dead Lift
3 x 12
3 x 10
3 X 10
3 x 12
Push Ups
Tricep Pulldowns
Bench Press
Towel Pull Ups
100
3 X 12
1 TilL Fail
1 x Fail
Tricep Extensions
Upright Row
French Curls
DB Curls- Til Fail
3 X 15
3 X 15
3 X 15
1 x (35-30-20-15)
ABS
ABS
ABS
Abs
Super Abs
50 V-Ups
Super Abs
50 V-Ups
Week 6 July 10 – 13
Day1
Day 2
Day 3
Day 4
Bench Press
Squats
Incline Press
high pulls
#6
#6
#6
4X3
Jammer
Reverse Lunges
Military Press
Upright Row
3X8
3X8
3X8
4X8
Military Press
Rom. Dead Lift
DB Bench Press
Bent Over Row
3 X 10
3X8
3X8
3 X 10
Incline Burnout
Box Step Ups
DB Incline
Tricep Pulldowns
1 Till Fail
3X8
3 X10
3 x 10
Front/Side DB Raises Overhead Squat
Plyo Push Ups
Shrugs
3 x 12
3 x 10
3 X 15
3x8
Dips
Tricep Pulldowns Bench Burnout
Towel Pull Ups
3 x 10
3 X 10
1 TilL Fail
1 x Fail
Tricep Extensions
Towel Pull Ups
Skull Crushers
DB Curls- Til Fail
4X8
3 X Fail
3 X 10
2 x (30-20-15)
ABS
ABS
ABS
Abs
120 Sit Ups
300 Crunches
120 Sit Ups
300 Crunches
Week 7 July 17-21
Day1
Day 2
Day 3
Day 4
Bench Press
Squats
Incline Press
power Clean
#7
#7
#7
3X5
DB Incline
Reverse Lunges
Military Press
Upright Row
3X8
3X8
3X8
4 X 10
Military Press
Leg Press
Jammer
Bent Over Row
3 X 10
1 Till Fail
3 X 10
3 X 12
Incline Burnout
Rom. Dead Lift
DB Bench
Tricep Pulldowns
1 Till Fail
3 X 10
3 X12
3 x 10
Front/Side DB Raises Front Squat
Push Ups
Shrugs
3 x 12
3 x 12
3 X 20
2 x 25
Skull Crushers
Tricep Pulldowns Bench Burnout
Towel Pull Ups
3 x 15
3 X 12
1 TilL Fail
1 x Fail
Tricep Extensions
Towel Pull Ups
Skull Crushers
DB Curls- Til Fail
3 X 15
2 X Fail
3 X 15
2 x (35-30-20-15)
ABS
ABS-Bicycle
ABS
Abs-Bicycle
100 Crunches
3 x 60
150 Crunches
3 x 60
July 24th-August 4th will be all football drill work. All drills will be position specific drills
2 SET REPS MAX 100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300
1 10 LBS. 65 70 70 75 80 80 85 85 90 95 95 100 105 105 110 115 115 120 125 125 130 135 135 140 145 145 150 150 155 160 160 165 170 170 175 180 180 185 190 190 195
2 10 LBS. 70 75 75 80 85 85 90 95 95 100 105 105 110 115 115 120 125 125 130 135 135 140 145 145 150 155 155 160 165 170 170 175 180 180 185 190 190 195 200 205 210
3 10 LBS. 75 80 80 85 90 95 95 100 105 110 110 115 120 125 125 130 135 140 140 145 150 155 155 160 165 170 170 175 180 185 185 190 195 200 200 205 210 215 220 220 225
2 SET REPS MAX
1 10
2 10
3 10
LBS.
LBS.
LBS.
305 310 315 320 325 330 335 340 345 350 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435 440 445 450 455 460 465 470 475 480 485 490 495 500
200 200 205 210 210 215 215 220 225 225 230 235 235 240 245 245 250 255 255 260 265 265 270 275 275 280 280 285 290 290 295 300 300 305 310 310 315 320 320 320
210 215 215 220 225 225 230 235 235 240 245 250 250 255 260 260 265 270 275 275 280 285 285 290 295 295 300 305 310 310 315 320 320 325 330 330 335 340 345 345
225 230 230 235 240 245 245 250 255 260 260 265 270 275 275 280 285 290 290 295 300 305 305 310 315 320 320 325 330 335 335 340 345 350 350 355 360 365 365 370
4 SET REPS MAX
1 5
2 5
3 5
4 5
LBS.
LBS.
LBS.
LBS.
100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300
70 75 75 80 85 85 90 95 100 100 105 110 110 115 120 120 125 130 135 135 140 145 145 150 155 155 160 165 170 170 175 180 180 185 190 190 195 200 205 205 210
75 80 80 85 85 90 95 100 100 105 110 110 115 120 120 125 130 135 135 140 145 145 150 155 155 160 165 170 170 175 180 185 190 190 195 200 205 210 210 215 220
80 85 90 90 95 100 105 110 110 115 120 125 130 130 135 140 145 150 150 155 160 165 170 170 175 180 185 190 190 195 200 205 210 210 215 220 225 230 235 240 240
85 90 95 95 100 105 110 110 115 120 125 125 130 135 140 145 150 155 155 160 165 170 175 180 180 185 190 195 200 205 210 210 215 220 225 230 235 240 245 250 255
4 SET REPS MAX
1 5
2 5
3 5
4 5
LBS.
LBS.
LBS.
LBS.
305 310 315 320 325 330 335 340 345 350 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435 440 445 450 455 460 465 470 475 480 485 490 495 500
215 215 220 225 225 230 235 235 240 240 250 250 255 260 260 265 270 275 275 280 285 285 290 295 295 300 305 310 310 315 320 320 325 330 330 335 340 345 345 350
230 230 235 240 245 245 250 255 260 260 265 270 275 275 280 285 290 290 295 300 305 305 310 315 320 320 325 330 335 335 340 345 350 350 355 360 365 365 370 375
245 250 250 255 260 265 270 270 275 280 285 290 290 295 300 305 310 310 315 320 325 330 330 335 340 345 350 350 355 360 365 370 375 375 380 385 390 390 395 400
260 265 265 270 275 280 285 290 295 295 300 305 310 315 320 325 325 330 335 340 345 350 350 355 360 365 370 375 380 380 385 390 395 400 405 410 410 415 420 425
5 SET REPS MAX
1 10
2 8
3 6
4 4
LBS.
LBS.
LBS.
LBS.
100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300
55 55 60 65 65 70 70 75 75 80 80 85 90 90 95 95 100 100 105 105 110 110 115 120 120 125 125 130 130 135 135 140 145 145 150 150 155 155 160 160 165
65 70 70 75 80 80 85 85 90 95 95 100 105 105 110 115 115 120 125 125 130 135 135 140 145 145 150 150 155 160 160 165 170 170 175 180 180 185 190 190 195
75 80 80 85 90 95 95 100 105 110 110 115 120 125 125 130 135 140 145 150 155 155 155 160 165 170 170 175 180 185 190 195 200 200 205 210 215 215 220 220 225
85 90 95 95 100 105 110 115 120 125 125 130 135 140 145 150 155 160 165 170 175 180 180 185 190 195 200 205 210 210 215 225 230 235 240 240 245 245 250 250 255
5 SET REPS MAX
1 10
2 8
3 6
4 4
LBS.
LBS.
LBS.
LBS.
305 310 315 320 325 330 335 340 345 350 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435 440 445 450 455 460 465 470 475 480 485 490 495 500
165 170 175 175 180 180 185 185 190 190 195 200 200 205 205 210 210 215 215 220 220 225 230 235 235 240 240 245 250 255 255 260 260 265 265 270 270 275 275 300
195 200 200 205 210 210 215 215 220 225 225 230 235 235 240 245 245 250 255 255 260 265 265 270 275 275 280 280 285 290 290 295 300 300 305 310 310 320 320 325
225 230 230 235 240 245 245 250 255 260 260 265 270 275 275 280 285 290 290 295 300 305 310 315 320 325 330 335 335 340 345 350 350 355 355 360 365 365 370 375
255 260 265 265 270 275 280 285 290 295 295 300 305 310 315 320 325 325 330 335 340 345 350 350 355 355 360 365 370 380 385 390 395 400 405 410 410 415 410 425
6 SET REPS MAX
1 10
2 8
3 6
4 4
5 3
6 2
LBS.
LBS.
LBS.
LBS.
LBS.
LBS.
100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300
55 55 60 65 65 70 70 75 75 80 80 85 90 90 95 95 100 100 105 105 110 110 115 120 120 125 125 130 130 135 135 140 145 145 150 150 155 155 160 160 165
65 70 70 75 80 80 85 85 90 95 95 100 105 105 110 115 115 120 125 125 130 135 135 140 145 145 150 150 155 160 160 165 170 170 175 180 180 185 190 190 195
75 80 80 85 90 95 95 100 105 110 110 115 120 125 125 130 135 140 145 150 155 155 155 160 165 170 170 175 180 185 190 195 200 200 205 210 215 215 220 220 225
85 90 95 95 100 105 110 115 120 125 125 130 135 140 145 150 155 160 165 170 175 180 180 185 190 195 200 205 210 210 215 225 230 235 240 240 245 245 250 250 255
90 90 95 100 105 110 115 120 125 125 130 135 140 145 150 155 160 160 165 170 175 180 185 190 195 200 200 205 210 215 220 225 230 235 235 240 245 250 255 260 265
90 95 100 105 110 115 120 125 130 135 140 140 145 150 155 160 165 170 175 180 185 190 195 195 200 205 210 220 225 230 235 240 245 250 255 255 260 265 270 270 275
6 SET REPS MAX
1 10
2 8
3 6
4 4
5 3
6 2
LBS.
LBS.
LBS.
LBS.
LBS.
LBS.
305 310 315 320 325 330 335 340 345 350 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435 440 445 450 455 460 465 470 475 480 485 490 495 500
165 170 175 175 180 180 185 185 190 190 195 200 200 205 205 210 210 215 215 220 220 225 230 235 235 240 240 245 250 255 255 260 260 265 265 270 270 275 275 300
195 200 200 205 210 210 215 215 220 225 225 230 235 235 240 245 245 250 255 255 260 265 265 270 275 275 280 280 285 290 290 295 300 300 305 310 310 320 320 325
225 230 230 235 240 245 245 250 255 260 260 265 270 275 275 280 285 290 290 295 300 305 310 315 320 325 330 335 335 340 345 350 350 355 355 360 365 365 370 375
255 260 265 265 270 275 280 285 290 295 295 300 305 310 315 320 325 325 330 335 340 345 350 350 355 355 360 365 370 380 385 390 395 400 405 410 410 415 410 425
270 270 275 280 285 290 295 300 305 310 310 315 320 325 330 335 340 345 345 350 355 360 365 370 375 30 385 390 395 400 405 410 415 420 425 430 430 435 435 440
280 285 290 295 300 305 310 310 315 320 325 330 335 340 345 350 355 360 365 370 370 375 380 385 390 395 400 405 410 415 420 425 425 430 435 440 445 450 455 460
7 SET REPS MAX
1 8
2 6
3 4
4 2
5 1
6 4
LBS.
LBS.
LBS.
LBS.
LBS.
LBS.
100 110 120 130 140 150 160 170 180 190 200 210 220 230 240 250 260 270 280 290 300 310 320 330 340 350 360 370 380 390 400 410 420 430 440 450 460 470 480 490 500
60 70 70 80 80 90 100 110 120 130 140 140 150 160 170 170 180 180 190 200 200 210 210 220 230 230 240 240 250 250 260 260 270 270 280 280 290 300 310 310 320
70 80 80 90 90 100 110 120 130 140 150 150 160 170 180 180 190 190 200 210 220 230 230 240 250 260 270 280 280 290 290 300 300 310 310 320 320 330 340 340 350
70 80 80 90 100 110 120 130 140 140 150 160 170 180 190 200 200 210 220 230 240 250 260 270 280 280 290 300 310 310 320 330 330 340 340 350 360 370 370 380 390
80 90 90 100 100 110 120 130 140 150 160 170 180 190 200 210 220 230 240 250 260 270 280 290 300 310 320 330 340 350 360 370 370 380 390 400 410 410 420 430 440
90 100 110 120 120 130 140 150 160 170 180 190 200 210 220 230 240 250 260 270 280 290 300 310 320 330 340 350 360 370 380 390 400 410 420 430 440 450 460 470 480
70 80 80 90 100 110 120 130 140 140 150 160 170 180 190 200 200 210 220 230 240 250 260 270 280 280 290 300 310 310 320 330 330 340 340 350 360 370 370 380 390
8 SET REPS MAX
1 3
2 3
3 3
4 3
5 3
LBS.
LBS.
LBS.
LBS.
LBS.
100 105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 235 240 245 250 255 260 265 270 275 280 285 290 295 300
80 85 90 90 95 100 105 110 110 115 120 125 130 130 135 135 140 145 150 150 155 160 165 170 170 175 180 185 190 190 195 200 205 210 210 215 220 225 230 230 235
85 90 95 100 100 105 110 115 120 125 130 130 135 140 145 150 155 160 160 165 170 175 180 185 185 190 195 200 205 210 215 215 220 225 230 235 240 245 250 255 260
90 95 100 105 110 115 115 120 125 130 135 140 145 150 155 160 160 165 170 175 180 185 190 195 200 205 205 210 215 220 225 230 235 240 245 250 250 255 260 265 270
95 100 105 110 115 120 125 140 135 140 145 150 150 155 160 165 170 175 180 185 190 195 200 205 210 215 220 225 230 230 245 245 250 255 260 265 270 275 280 285 285
90 95 100 105 110 115 115 120 125 130 135 140 145 150 155 160 160 165 170 175 180 185 190 195 200 205 205 210 215 220 225 230 235 240 245 250 250 255 260 265 270
8 SET REPS MAX
1 3
2 3
3 3
4 3
5 3
LBS.
LBS.
LBS.
LBS.
LBS.
305 310 315 320 325 330 335 340 345 350 355 360 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435 440 445 450 455 460 465 470 475 480 485 490 495 500
245 250 255 260 265 270 270 275 280 285 290 290 295 300 310 310 315 320 325 330 335 340 345 350 350 355 360 365 370 370 375 380 385 390 390 400 405 410 410 415
260 265 270 275 280 285 290 295 300 300 305 310 315 320 325 325 330 335 340 345 350 350 355 360 365 370 375 380 385 385 390 395 400 405 410 415 415 420 425 430
275 280 285 290 295 300 305 310 315 320 325 330 335 340 345 345 350 355 360 365 370 375 380 385 390 395 395 400 400 405 410 415 420 425 430 430 435 440 445 450
290 295 305 310 315 320 325 330 335 340 345 350 355 360 360 365 365 370 375 380 385 390 395 400 405 410 415 420 425 430 435 435 440 445 450 455 460 465 470 475
275 280 285 290 295 300 305 310 315 320 325 330 335 340 345 345 350 355 360 365 370 375 380 385 390 395 395 400 400 405 410 415 420 425 430 430 435 440 445 450
Exercise Descriptions
Upper Body Lifts START/FINISH
UFT
ACTION
Plyo Push-Ups Start: Arms fully extended on top of weights, boxes, or any tall object. Feet together and butt down. Back Flat Action: Do a push-up between the objects, explode up and land between the objects. Do a full push-up and explode back to top of objects. Completion: Retum to starting position and repeat. The whole process is counted as 1 repetition not 2.
DB Express Start With feet shoulder width apart and with 40 lb. dumbells. Back: Straight. Action
Doing bicep curls
rep tllis weight out with good form. Do not rock. Do so until failure. Completion: You will do this until you have completed all sets with the 40's, 35's, 30' s, 25's, and 20 lb. dumbbells (Nore: Tllis counts as one set.).
Start Feet shoulder width apart and weight resting on thighs. Back Straight. Action: Perform 7 half curls up to approximately where the bottom of your sternum is located. Then curl the weight completely up to your neck and do 7 half curls. Controlling the weight down to you sternum and repeat. Completion: Do 7 full
curl repetitions to complete the set. (a.ka. 21 Gtu1 salute.)
Towel Pull-Ups Start: Gripping the towel with arms fully extended. Back: Straight. Action: Pull yourself up until your chin gets higher than your hands. Completion Control yourself and go back to starting position. Repeat. ( Note: If you want to make it more challenging after every 3rd
or 5th reps hold yourself in the up position for 3 to S seconds.)
Bent-Over Row Start With feet shoulder width apart, head up, knees slightly bent with a reverse grip. Back: Flat. Ac.tion: Bring the weight up to your chest without rocking or bouncing. Completion Controlling the weight return to tart position and repeat.
Shoulder Lifts LIFT Military Press Start: Feet flat on the ground with weight overhead. Back: Flat against the bench. Action: Lower weight to shoulder level. Completion: Return weight to overhead position. DB Military Pt·ess Start: Feet flat on the ground. Back Flat against bench with dumbells overhead. Action: Lower dumbbells to shoulder level. Completion: Return dumbells to locked out overhead position.
Plate Raises Start: Feet shoulder width apart, knees slightly bent, and head against wall. Arm and weight down. Back: Flat against wall. Action: Raise plate parallel to ground and hold for 1second. Completion: Return weight to same position.
DB Fly's Start: With weights above head and arm slightly bent. Back: Flat on bench. Action: Bring arms straight down to sides until an11> are parallel to ground. Completion: Return weights to starting position and repeat. (Note: Use weight that you can control.)
Upright Row Start: Feet shoulder width a part, chest out, and weight hanging down. Back: Straight. Action: Bring weight up to your chin without roc.king. Hold for 1 second. Completion: Controlling the weight down, return to your starting position, and repeat.
High Pulls Start: Feet shoulder width apart, weight on floor, and keeping head up. Back: Flat. Action: Exploding up off the ground, do as you do for a clean, and use your hips and thighs to help gain upward momentum. Completion: Catch the weight at the top just like an upright row.
Use the above description for Bench Burnout also
Conditioning Program Week 1 (June 5-9) Day 1Day 2Day 3Day 4Day 5-
4 x400 3 min rest 12x100 2 min rest 10 x 80 yd intervals 1 min rest 4x400, Ladder 3 min rest Plyometrics (Boxes and Hurdles), Form Running Week 2 (June 12-16)
Day 1Day 2Day 3Day 4Day 5-
4 x 400 3 min rest 12 x 100 2 min rest 10 x 80 yd intervals 2 min rest 4 x 400, Ladder 3 min rest Plyometrics (Boxes and Hurdles), Form Running Week 3 ( June 19-23)
Day 1Day 2Day 3Day 4Day 5-
Day 1Day 2Day 3Day 4Day 5-
4x400 2 min rest 12 x 100 2 min rest Plyometrics (Boxes and Hurdles), Form Running 6 x 200 2 min rest 8 x 80 yd intervals 2 min rest Week 4(June 26-30) 6x 200
2:30 rest 10x 10, 6 x 40, 4 x 50, 4 x 60 2 min rest (each set) Plyometrics (Boxes and Hurdles), Form Running 6 x 200 2 min rest 8 x 80 yd intervals 2 min rest
Week 5 ( July 3-7) ) Day 1Day 2Day 3Day 4Day 5-
6 x 200 1:30 rest 10x10, 4x40, 6x50, 8x60 2 min rest Plyometrics (Boxes and Hurdles), Form Running 6 x 200 1:30 rest 10x10, 4x40, 6x50, 8x60 1 min rest Week 6 (July 10-14)
Day 1Day 2Day 3Day 4Day 5-
12 x 100 10x10, 4x40, 6x50, 8x60 Position related drills 12 x 100 10x10, 4x40, 6x50, 8x60
45 sec rest 1 min rest 45 sec rest 1 min rest
Week 7 and 8 (July17-August 4th) Monday and Wednesday Tuesday and Thursday Related Drills Friday
6 x 100’s 2 x 200 2 min rest Form Running, Plyometrics, Position Rest
Super Abdominal Workout 1. Knee Hugs x 15 2. Crunches x 20 3. Leg Raises x 15 4. Crunches x 10 5. Jack Knife x 10 6. Crunches x 10 7. Twist Crunches x 10 8. Crunches x 20 9. Jack Knife x 10 10. Sit-Ups x 20 11. Crunches x 10 12. Twist Crunches x 15 13. Crunches x 10 14. Jack Knife x 10 15. Straddle Sit-Up x 15 16. Jack Knife x 10 17. Crunches x 20 18. Leg Raises x 20 19. Jack Knife x 20 20. Hold Crunch x 10 21. Crunches x 20 22. Leg Raises x 15
Super Abdominal Description Knee Hugs – Start with your legs off the floor and bent at a 90 degree angle. Place your arms at your sides. Bring your chest to your knees. This will closely resemble a crunch. Return to starting position and repeat. (Note: Be sure that if your hands are placed behind your head you do not strain your neck.) Crunches – With feet off the floor, legs bent at a 90 degree angle and have your back flat on the ground. With your arms crossing your chest or behind your head flex up and touch your knees to your elbows. Make sure to get your shoulder blades off the ground while doing so. (Note: Be sure that if your hands are placed behind your head you do not strain your neck.) Leg Raises – Lay flat on the floor with your knees and legs locked. Raise your legs straight into the air until you create a 90 degree angle with your legs and upper body. Keep your upper body on the floor at all times. Control your legs back down to parallel and repeat the exercise. Twist Crunches – Lay on the floor with your feet off the floor and legs bent at a 90 degree angle. Put your arms behind your head. Twist and touch the opposite elbow to the opposite leg. For example twist and touch your right elbow to your left leg and touch your left elbow to your right leg. This would be considered one full rep. (Note: Be sure that if your hands are placed behind your head you do not strain your neck.) Jack Knife – Lay with your body in a straight line. Your arms will be over head and flat on the floor with your knees and legs locked straight. Raise both your arms and legs up keeping them both straight and touch. Return your legs and arms back to the starting position and repeat. This exercise may also be known as a V-Up. (Note: Be sure that you are touching at the top and are getting both your legs and arms off the ground to meet in the air. It should look as if your body creates a “V” shape while doing this exercise. Straddle Sit-Up – Start with your feet flat on the floor with a bend in your knees. Start lying flat on the floor with your arms straight out. Reach up and touch the front of your knees. After doing so return to the starting position, and repeat. Hold Crunch – With your feet on the floor and in a sit up position place your hands on your knees. Reach up and hold your crunch at the top. Your hands should move up further on your knees, but do not use them to hold yourself up. Hold the crunch at the top for at least a 3 count. Return to your starting position and repeat. This would be considered one repetition.
LOWERING FAT INTAKE WHEN DINING OUT Breakfasts Drink Skim Milk Avoid breakfast meats (sausage, bacon, ham) Better choices are pancakes go easy on syrup & ditch the butter Hot or Cold cereals are excellent Wheat toast with jam or jelly by itself Fruit Plate with toast Lunch & Dinner Choose grilled or baked chicken or fish. (AVOID mayonnaise on sandwiches) Baked potato instead of fries (No sour cream/Use salsa instead) Avoid creamed soups As always add fruit or vegetables over other side dishes Italian Food Avoid these places if you can Pasta can be a descent choice if: Stay away from meatless red sauce, red clam sauce, and white sauce Avoid entrees with cheese on or in them So you have the munchies for pizza? Avoid at all cost but if you must order: Thin Crust, extra sauce, light on cheese. Toppings: Canadian bacon & veggies (except olives), pineapple Mexican Food Chicken fajitas can be a good choice; use salsa instead of guacamole or sour cream Stay away from cream sauces and cheese Do not order deep fried entrees Salad Bars Use nonfat or low calorie dressing Try cottage cheese over salad dressings Avoid fatty lunch meats and cheeses
Eat This NOT That for Chain Restaurants The guidelines recommended are based on lower calories and fat than anything else. The recommendations will allow you to eat something that tastes good while avoiding other foods that are twice as high in calories and fat. The guidelines recommended are based on lower calories and lower fat than anything else. Applebee’s: Italian Chicken Portobello Sandwich: 360 calories (Remember avoid the french fries) Garlic Herb Chicken: 370 calories House Sirloin: 310 calories (Remember avoid the french fries) Avoid at Applebee’s: Chicken Fajita Rollup: 1050 calories, Fiesta Lime Chicken: 1,210 calories, Chicken broccoli Pasta Alfredo Bowl: 1,330 calories Arby’s: Arby‟s Melt: 298 calories (Cut more calories by dropping the cheese) Roast Chicken Fillet Sandwich: 383 calories Chopped Turkey Club Salad: 410 calories Avoid at Arby’s: Market Fresh Roast Turkey & Swiss sandwich: 710 calories, Roast Ham & Swiss sandwich 691 calories, Chopped Farmhouse Crispy Chicken Salad 620 calories, Curly Fries 360 calories Burger King: BK Broiler Chicken Sandwich w/out mayo: 267 calories Salad Chunky Chicken: 145 calories Frozen Yogurt: 120-130 calories Whopper Jr. without mayo or cheese 290 calories Avoid at Burger King: Pretty much everything on the menu. Note: Whopper with cheese 770 calories, French fries 340 calories (Small), Sausage, Egg & cheese biscuit: 560 calories
Hardee’s: Hot Ham & Cheese: 300 calories, 12 g fat Charbroiled BBQ Chicken Sandwich: 380 calories, 7 g fat Avoid at Hardee’s: Everything Chick-fil-A: One of the healthiest fast foods you can find. Wish we had some up here. Chick-fil-A Chargrilled Chicken sandwich: 270 calories, 3 g fat Chick-fil-A Chargrilled Chicken Club Sandwich: 360 calories, 13 g fat Chick-fil- Chargrilled Chicken Salad: 180 calories without dressing Avoid Chick-fil-A: Chicken Caesar Cool Wrap 480 calories, Chick-n-strips Salad 600 calories, Carrot & raisin salad 270 calories, Chicken, egg & cheese salad 500 calories Chili’s Fajita Pita Chicken: 460 calories, 13 g fat Guiltless Carne Asada Steak: 370 calories, 10 g fat Grilled Salmon w/garlic & herbs 380 calories, but has 25 g fat Avoid Chili’s: Chicken Ranch Sandwich 1,170 calories 71 g fat!, Grilled Shrimp Alfredo 1,320 calories, Guiltless Black Beat Burger 610 calories 11 g fat, Chocolate Chip Paradise Pie 1,140 calories 66 g fat! Dairy Queen Not a good place to stop Grilled Chicken Sandwich: 310 calories, 10 g fat (Remember no fries) Avoid Dairy Queen: Chicken Strip Basket w/Gravy 1,360 calories, 63 g fat, Grilled Flame Thrower Chicken Sandwich 630 calories 36 g fat KFC Grilled Chicken Breast & Drumstick & Mash Potatoes & Gravy: 380 calories 12.5 g fat! Lots of sodium Honey BBQ Sandwich: 310 calories, 4 g fat Extra Crispy Chicken Breast: 490 calories 31g fat, Popcorn Chicken 400 calories 26 g fat, Crispy Twister w/Crispy Strip 580 calories 30 g fat
McDonald’s Grilled Chicken Sandwich w/out Mayo: 340 calories 7 g fat Regular Hamburger: 280 calories 10 g fat Avoid McDonalds: Chicken Selects Premium Breast Strips: 860 calories 22g fat, Premium Crispy Chicken Classic Sandwich 530 calories 20 g fat, Southern Style Crispy Chicken Sandwich 400 calories 17g fat Subway: Be creative but always avoid: Mayo‟s, sauces and hot sandwiches. Be aware that the low calories sandwiches Subway recommends are 6” and do not include cheese or mayo. Turkey breast & black Forest Ham Sandwich on 6” bread: 305 calories 4.5 g fat (Wheat bread, lettuce, tomatoes, onions, green peppers, pickles, olives & mustard) Taco Bell: Remember Taco Bell only uses 35% ground beef & the rest is filler. Yuck! Fresco Ranchero Chicken Soft Tacos: 340 calories 8 g fat Fresco Fiesta Chicken Burrito: 340 calories 8 g fat Steak Taquitos 310 calories 11g fat Pintos „n Cheese: 160 calories 6g fat Avoid Taco Bell: Grilled Stuffed Burrito 640 calories 23g fat (chicken), Fiesta Taco Salad 820 calories 43g fat, Steak Quesadilla 520 calories 28g fat, Cheesy Fiesta Pasta 270 calories 16g fat Wendy’s Grilled Chicken Sandwich: 300 calories 7g fat Chili, large: 310 calories 10 g fat Chili, small: 210 calories 7g fat Mandarin Chicken salad w/crispy noodles & oriental sesame dressing: 410 calories 14.5g fat Avoid Wendy’s: Chicken BLT Salad 790 calories, 53g fat, Double Burger w/everything: 700 calories 40g fat, Chicken Club Sandwich: 550 calories 26g fat, Frosties: 550 calories 21g fat, Fries
“Your talent determines what you can do. Your motivation determines how much you are willing to do. Your attitude determines how well you do it.” ― Lou Holtz
