Issue #37 February, 2015.pub
S P R I N G
POSITIVE COACHING
1
FOOTBALL
2
BASKETBALL ZOUTRITION
2 3
W OMEN’S 4 BASKETBALL WRESTLING
4
W GOLF
4
SWIM & DIVE 4 T&F
5
BASEBALL
5
SOFTBALL
5
M GOLF
5
GYMNASTICS 5 TENNIS
E D I T I O N
for whom we serve as coach.
INSIDE THIS ISSUE:
MEN’S
2 0 1 5
6
E
mpower your team, your classroom, and even your school’s en re student body to achieve higher levels of op mal performance, success, sa sfac on, and pride through the online master’s degree with a focus in posive coaching from the University of Missouri’s College of Educa on. The first of its kind degree is a 30-hour online M Ed program. It draws from the finest theories and concepts of sport, coaching, and posi ve psychology. The program also embraces a blend of ideas to deliver the most cu ng edge strategies for coaching, instruc ng and leading individuals as well as teams and large groups to a aining the very best of personal excellence. This program is perfect for all athle c coaches, classroom
teachers, club and organizaon advisers, counselors and administrators. Posi ve Coaching is all about:
Pursuing excellence; Achieving the highest level of performance;
Teaching and modeling the process of success; Leading a group of individuals to becoming a highly effec ve team; Communica ng with followers just as we would wish to be communicated with by our leaders; Respec ng and protec ng the self-worth of everyone; Being demanding without being demeaning; Shaping each individual's will without breaking their spirit; and Realizing that it absolutely does ma er that we win in the life of every athlete, every student, and every person
The program is coordinated by Dr. Rick McGuire. He is the director of sport psychology for University of Missouri Intercollegiate Athle cs, graduate professor of sport psychology and founder of the Missouri Ins tute for Posi ve Coaching. Dr. McGuire was Missouri’s head track and field coach for 27 years, was twice a member of the United States Olympic staff and is recognized na onally in the field of coaching educa on. The instruc onal staff also includes several prominent faculty from the University of Missouri College of Educa on and recognized leaders from Missouri’s Athle c Department. For more informa on on the Missouri Ins tute for Posi ve Coaching, visit h ps:// www.facebook.com/ MissouriIns tuteForPosi veCoaching or follow @MUPosi veCoach on Twi er. To see the online master’s degree informa on visit h p:// online.missouri.edu/ degreeprograms/edposi vecoaching/. □
FROM THE DESK OF ZACH ZIMMERMAN Strength & Condi oning Graduate Assistant
PAGE
2
The 2014 season ended in exci ng fashion with a 33-17 victory over Minnesota in the Citrus Bowl. With 23 wins, two consecu ve SEC East division championships, and many former Tigers in the NFL MIZZOUMade is making its mark. The 2015 Tigers had 18 days a er the bowl before ge ng back to start prepara on. Improving performance is always a priority but with narrow gap from the last game of a 14 game season to the off-season we also heavily emphasize recovery methods. As part of our F.A.S.T.E.R. emphasis where the R stands for rest and recovery we are consistently discussing with the team the value of foam rolling, massage, sleep, hot and cold hydrotherapy, and other forms of recovery. This factor is cri cal for the overall health and durability of the individual over the course of the season. As for the off-season meline, beginning the winter semester and leading up to the start of Spring Football prac ce the 2nd week of March the Tigers will par cipate in the Winning Edge Program. Li ing will consist “WORK LIKE A CHAMPION” ‐ the mo o of three total body strength of the 2015 Winning Edge Program. training sessions per week (Monday, Wednesday, and Friday). All players are placed into Levels based on varying factors that include physical and psychological: LEVEL 0 - All incoming players begin at this level. The me varies on how each person adapts and demonstrates competency. General goals of level zero program: Improve the athletes work capacity and movement pa erns Learn what it takes to be a Mizzou Tiger LEVEL 1 - Build on the founda on from Level 0 and increase competency. General goals of level one program: Introduce the core li s (Bench, Squat, Hang Clean)
T
Higher volume training with complex movements to improve lean mass LEVEL 2 - Players begin workouts with the full training template. General goals of level two program: Con nue to increase the athletes work capacity. Increase strength and improve Body Composi on. LEVEL 3 - Players must demonstrate the capacity to be a selfstarter, trust the staff, and maintain a posi ve a tude. General goals of level three program: Introduce methods to improve rate of force development. Increase muscles ability to absorb force. LEVEL 4 - Players at this level must demonstrate responsibility and ability to mentally prepare for each workout. The highest level of focus must be demonstrated. They will be expected to mo vate others as well. General goals of level four program: Enhancement of dynamic strength (chains and bands). Increase motor recruitment abili es (true max effort). The running consists of anaerobic condi oning the first week to prepare the team for Mat Drills. Mat Drills are conducted on Tuesday and Thursday mornings therea er. During this me the team will rotate through three sta ons - speed, agility, and the “mat” sta on where a en on to detail, focus and mental toughness are demanded. Performance tes ng began week 4 on Friday a ernoons with the 40 yard, 10 yard dashes, as well as ver cal jump, broad jump, Itest, and 3-cone. We look forward to repor ng some highlights in the next newsle er. □ FROM THE DESK OF Players watching their 40s from the previous week to perfect technique.
JOSH STONER Director of Applied Performance
he Men’s Basketball Team is nearing the end of its’ inaugural season with Coach Kim Anderson. Although success on the court has been difficult, the young athletes are con nuing to make improvements. One group of athletes that is learning to embrace physical development are our freshmen. O en, these young athletes have been able to outperform their high school peers due to natural athle c abili es. However, once they enter college and start playing against bigger, stronger, and more athle c players, they tend to find it necessary to improve their physical development. This season is no different in that each freshman has encountered their need for improvement. Jakeenan Gant has learned that he needed to gain size and strength to match his quickness and incredible jumping ability and has dedicated himself to training extra this season. D’Angelo Allen needed to improve his condi oning and focused on ge ng extra sessions in a er prac ce. Montaque Gill-Caesar and Namon Wright have both had to deal with minor injuries that come from the addi onal prac ce and playing volume of a collegiate season. Individually, each athlete discovered their own deficiencies, yet they all approached their needs in the same way, by commi ng to strength and condi oning. Ul mately, we want our athletes to take ownership of their development and learn to appreciate and accept the process necessary FROM THE DESK OF to reach full poten al. Regardless of how our season concludes, the growth these young men have MATT HERRING Director of Basketball demonstrated is just as important as wins and losses. I truly believe we will approach the upcomStrength & Condi oning ing off-season with the right mindset for success. □
PAGE
As some may have heard (and as we wrote about in the last MPC newsle er), last summer, the NCAA deregulated the feeding of student-athletes to allow them more meals and snacks incidental to par cipa on. As a result, decisions made regarding the who, what, when, where, why and how of feeding student-athletes varied from school to school. This le us wondering where, in terms of fueling athletes, we ranked with other SEC schools. To answer these ques ons, Assistant Director of Sports Nutrion, Teddy Katz, and Athle c Dining Chef, Stephen Evans took a trip touring five SEC schools to learn about their nutri on and foodservice prac ces – this trip would be dubbed ‘Steve and Ted’s Excellent Adventure’. A er the SEC Championship game in Atlanta last December, Steve and Ted spent the next 6 days (and over 2400 miles) traveling through the south making stops at the University of Georgia, Auburn University, Mississippi State University, Ole Miss, and Vanderbilt University. Our goals at each place were to learn more about the Sports Nutrion and Athle c Dining departments. For each Sports Nutrion department we visited, we were looking to gain informa on and insight regarding: the organiza onal structures, fueling and recovery philosophies and prac ces, and what the various roles of the sports nutri onist were, especially in regard to training table and athle c dining. In regard to athle c dining, we were looking to learn more about: the organiza onal structure of various athle c dining departments, how other schools provided nutri on informa on and educa on to their athletes through dining services, and the types of foods/menus that are being provided at other schools.
3
What was most interes ng was that each school had many differences across the board – everything from the role of the sports nutri onist, the fueling/feeding prac ces of various athletes/teams, the level of importance placed on nutri on educa on, and the type and quality of food being provided. In the end, we found that other schools may catch your eye with newer and shinier facili es, but the service that our student-athletes receive here at Mizzou is top-notch. Not only do we provide great access to delicious and nutri onally sound food, but also the educa on allowing them to make be er choices to maximize health and performance. Above all, here at Mizzou, the amount of resources that are readily available to student-athletes give them the opportunity to individualize their nutri on, maximize their FROM THE DESK OF health, energy, and recovery, and op TED KATZ mize performance. □ Assistant Director Sports Nutri on
WITH DIRECTOR OF SPORTS NUTRITION JANA HEITMEYER
1 serving of Brussel sprouts has 4x the vitamin C of an orange!
NUTRITION:
Very Cherry Smoothie 1 serving – 144 kcal 4.0g protein 29.0g carbohydrate 2.0g fat
NUTRITION:
Chicken and Avocado Burritos 1 serving – 480 kcal 29.0g protein 41.0g carbohydrate 15.0g fat
Very Cherry Smoothie DIRECTIONS: 1. Place milk choice, orange juice, sweet cherries, and ice in blender. Blend until smooth and add honey or agave syrup to
Chicken and Avocado Burritos DIRECTIONS:
Vit. A 7%
Vit. C 35% Calcium 16%
Iron 5%
INGREDIENTS: 1 cup silk vanilla soy, almond, or coconut milk 1/4 cup freshly squeezed orange juice 1 cup fresh or frozen sweet cherries 1 Tbsp honey or agave 1 cup ice
Mix shredded chicken, cheese, cilantro, and diced avocados Lay tortilla flat and add 1/4 mixture, form and roll. Repeat for all four tortillas! Pour 1 Tablespoon oil into heated pan/griddle. Place the 4 tortillas in the pan and cook for 2 min. on medium-high heat. Flip on other side and cook for 1 min. or until golden brown. Serve warm. Makes 4 servings.
INGREDIENTS: 2 cups cooked shredded chicken 1/2 cup Mexican cheese blend 1 avocado-diced 2 Tbsp chopped cilantro 4 large tortillas 1 Tbsp oil
PAGE
4
The women’s basketball team is the picture of resilience during this basketball season. A er all the well-planed work during the off-season and incredible progress made, three key players on the team were challenged with season-ending injuries. The remaining players have displayed remarkable adaptability as they have stepped up to fill major roles on the team. In-season strength training for the team con nues to be a central component to performing at a high level consistently. Typically, the team will use the weight room for about 30 minutes twice a week right a er prac ce to maintain strength, lean muscle, flexibility, and injury resistance. A few of the players even use the cardio equipment regularly to maintain their highest level of condi oning. They will always be ready to play 30 or more minutes if called upon! Most of their me spent in the weight room is focused on maintaining their maximum level of strength gained during the off-season as well as maintaining joint integrity and body control. Over the past 5 years, this has translated FROM THE DESK OF into one of the lowest injury rates in the conference. The women will be poised to display their JACOB LINN best performances yet during the la er part of the season as their experience level increases and Assistant Director of Basketball Strength & Condi oning their fitness, strength, and power converge to their peaks as well! □ DESK OF
STICHER Director of ndi oning
Fast approaching the end of another season, the Tiger wrestlers look to win their fourth consecu ve conference championship. In 2012 the Tigers won the Big 12, in 2013 and 2014 they won the Mid- American Conference Championship. The wrestlers have already captured the 2015 Regular Season MAC Conference championship. This season Mizzou Wrestling clinched a perfect 24-0 season record, improving their unbeaten dual streak to 28 da ng back to the 2013/2014 season. Brian Smith also notched his 200th win as Missouri’s Head Coach this season. The MAC tournament will be at home hosted by Mizzou, March 7th and 8th in the Hearnes Center. The NCAA championships are also hosted by Mizzou and will be held in St Louis, March 19th21st. The Tigers have just returned from Iowa City, Iowa where they won the 2015 Na onal Duals. Brian Smith and his squad knocked off #12 Illinois, #11 Lehigh, and #1 Iowa. The Missouri Wrestling Team is now ranked #1 in the na on and have their sights set on a Na onal Championship. Leading the way is a trio of #1 ranked wrestlers, at 125lbs All-American Alan Waters, at 149lbs 2- me All-American Drake Houdashelt, and at 197lbs returning Naonal Champion J’den Cox. Upon returning from Na onal Duals the team had two weeks to train for the MAC where coaches were focused on preparing their athletes to dominate. The first week consisted of hard wrestling and heavy li ing. As compe on got closer the training regimen backed off. The wrestlers are strong, fresh, and prepared to showcase con nued success. When asking Head Coach Brian Smith how he feels about his team this year he replied, “I am pleased with the consistency of this team. They come into prac ce every day prepared to work hard. They are always looking to do extra in the weight room and the wrestling room. This is a close group of guys that work together as a cohesive unit to achieve desired goals.” Mizzou Wrestling is on a quest to win a Na onal Championship and they are well on their way. Please come FROM THE DESK OF MIKE LARSON show your support at the MAC Championships and Assistant Director or NCCA Championships. Also like us on Facebook and Strength & Condi oning Twi er where you can follow the ac on.
The women’s golf team is poised to begin a successful spring campaign and qualify mul ple golfers for NCAA tournament compe on. The women have benefi ed from the comprehensive and integrated approach that the en re women’s golf organiza on has adopted. Titleist Performance Ins tute (TPI) concepts have been integrated from the Golf Coaches, to the Athle c Performance Coaches, and to the Sports Medicine professionals surrounding the team. A special thanks to Mark Leroux and Derek Legé for a ending a TPI training seminar and bringing back a wealth of educa on for the Athle c Performance Staff! The women use the weight room twice a week for an hour and, as a result, have already seen strong play by the two interna onal players, Jessica Meek and Clara Young. One new facet of the women’s training rou ne is the idea of “One More!” Each workout in the weight room is capped off by a team-directed physical challenge. The “One More!” challenge can be any golf specific or toughness exercise that the team performs together to build more FROM THE DESK OF ownership and enthusiasm with the JACOB LINN training process. It has been a Assistant Director of Basketball Strength & Condi oning resounding success so far! □
The men’s and women’s swimming and diving programs finished their SEC championship meet with men finishing sixth and women finishing eighth. With several NCAA qualifiers, the swimming team is back in the weight room doing a maintenance phase in preparation for the national meet. This three week training block will take them up to their NCAA taper and have them in top form, ready to compete on the national stage. Men’s and women’s diving has Zones coming up March 9th-11th in Iowa City, IA. They’ve trained through conference to get ready for this meet, as this is one of only two qualifying meets during which they can make an NCAA cut. They’re looking strong on the boards and finetuning their mental focus and FROM THE DESK OF self-talk to be ready to perform MACKENZIE HOLZNECHT their best in Iowa. □ Associate Director of Strength & Condi oning
PAGE
5
Mizzou Track & Field has been hard at work not only on the track but in the weight room since the semester started. A er weeks of strategically alterna ng volume (sets/reps) and intensity (load/wt.) the sprints, jumps, hurdles, and pole vault groups are now focusing on low volume/low intensity allowing their bodies to recover as they prep for indoor championships. A er an intense block training maximum strength, the throws group will complete three 2 week cycles alterna ng between heavy intensity and speed. The distance and mid -distance groups began the indoor season with 4 weeks of training focusing on strength and have now progressed to light intensity/ speed work for NCAA’s. The Tigers are con nuing to perform at a high level as they have set new personal and school records! The Athle c Performance Department would also like to recognize four student-athletes who were named Athlete of the Year for their intense focus, influence on their peers and for maximizing the comprehensive training modali es needed to maintain their bodies at peak condi on year round. These athletes have also personified the Mizzou values of Academic Integrity, Social Responsibility, and Compe ve Excellence. They are Tyler Schneider, FROM THE DESK OF Jill Rushin, Courtney Wood, and Jonathan KAYLN STICHER Ilori. Congratula ons, we are very proud of Assistant Director of you! Good Luck at SEC’s! □
As we fight the single digit temperatures in Missouri college baseball season is already a few weeks underway. The team has put in some good work in the last several months and it has shown. The Tigers are off to their best start since 1985 with a tournament championship as well. Our job now is to keep that going throughout the long season. With a demanding 55 game schedule facing some of the best teams in the country it is important for us to stay on top of our training and recovery the next 14 weeks. The team works out 2-3 times a week depending on their game schedule. Pitchers and position players have separate workouts that is tailored to what they need to perform at the highest level. We have added more recovery sessions as well this season. There is different conditioning plans for position players, starting pitchers and relief pitchers as well. Once again, these are designed to not only keep each player in great condition but to also help them be able to recover from a very demanding schedule. The pitchers conditioning is changed weekly according to the athletes pitching schedule for that week. Total yardage ran each week is monitored and recorded as to not over train the athletes. The goal of the program is that they are still performing at their highest level at the end of the season as they are at the beginning. With the number of games played and travel involved in a season it takes a strong commitment by the student athletes to stay on top Strength & Condi oning of their academics, training, playing and FROM THE DESK OF recovery. It is my hope that you will get a SCOTT BIRD Mizzou Softball is entering 2015 ranked 17th, looking to improve upon a chance to come out and enjoy some great Director of Baseball great 2014 season. The team entered the off-season hungrier than Strength & Condi oning baseball and support the Tigers this spring. □ ever, hitting the weight room hard, looking to put in the work needed to take their 2015 season to the next level. Prior to off-season, Head Coach Ehren Earleywine and Strength & Conditioning Coach Zach Zimmerman sat down with each member of the team to create individual workouts addressing the specific needs of each player. These needs were, in part, decided upon with a series of bodyweight movements on the DARI 3D motion analysis system located at Missouri Orthopedic Institute. A higher emphasis was placed on team nutritional needs, putting the girls through a series of challenges to further improve their knowledge of the FASTER Sports Performance Diet. The athletes were subject to random water bottle checks via social media, and asked to bring in grocery receipts, among many other things. These elements helped the girls make improvements in body composition while simulFROM THE DESK OF taneously improving strength, power, and speed, all of ZACH ZIMMERMAN which will set the Mizzou Softball team for a successful Strength & Condi oning 2015 championship run. □ Graduate Assistant
The Mizzou men’s Golf team had an outstanding off season. The men’s golf team lifts three days a week, Monday, Wednesday, and Fridays. Recently, the men’s head golf coach and their strength coach received certifications through TPI (Titleist Performance Institute). This was requested by players in search for more effective ways to train and individualize players’ workouts. The TPI certification has the coaches conduct a screening that measures physical mobility and stability in search for deficiencies that inhibit consistencies, distance, accuracy, or any pain through their game. For example, some golfers have a rounding of the upper back termed C-posture, which causes problems such as loss of power, distance, and slicing. The strength coach can prescribe several mobility, stability, and/or strength workouts to improve deficiencies. This is then communicated with the golf coach with the intentions of improving the athletes’ golf swing through their physical capabilities. With that being said correctives have been added toward the end of workouts to help correct the deficiencies, then smaller or individual FROM THE DESK OF groups will be created in the latter part of the year so DEREK LEGÉ correctives can be more individualized per player. Eve- Strength & Condi oning ryone is excited to see what results come from adding Graduate Assistant
The gymnas cs team is about half way through their current season and pu ng up unprecedented performances compared to years past. The team has put in hours of preparaon during the fall leading up to this season. This season is the culmina on of hours, days, weeks, and months of planned physical prepara on for them to bring their best during the short compe ve season. Since last April, the team has worked their way through a comprehensive condioning program designed to build general fitness, strength, speed, power, and to ul mately transfer these abili es over to the gym to make them the best gymnast they can possibly be. The program incorporated the use of several forms of technology such as tendos and heart rate monitors to ensure the team was exposed to the highest level of cu ng edge training. Now that the season has started the focus has shi ed to maintain all the impressive gains made in the fall and focused recovery sessions to ensure the team stays healthy and feels fresh throughout the season and will be able to finish the season just FROM THE DESK OF as strong as they have started RYAN JACKSON Assistant Director of it! □ Strength & Condi oning
The Mizzou Women’s Tennis team has been in ac on since January 6th. They had two a days on the courts and then started back up in the weight room January 20th. The team officially welcomed its newest member, Clare Raley. As with all the lady Tigers, we are extremely excited about Clare’s development, poten al, and contribu on to the team on and off the court. Currently, the team is li ing two mes a week in order to maintain the strength that they gained in the fall. The in-season strength and condi oning program is focused on maintaining a balanced body, u lizing more sport specific/dynamic movements, as well as recovery in order to reduce injury, regenerate muscle, and sustain op mal performance on the court. Leading FROM THE DESK OF up to the SEC matchups in March, the strength and condi oning sessions KAYLN STICHER will begin to focus more and more on recovery, regenera on, flexibility, range of mo on, and speed. Assistant Director of The team is now 7-3 and will play their next home match on March 13th. □ Strength & Condi oning
The purpose of the Mizzou Performance Club is to develop the University of Missouri's Athle c Performance program as one of the elite resources in college athle cs. The club will raise funds to support the program by purchasing new and cu ng edge training equipment, refurbishing exis ng equipment, and con nuing staff development.
www.mutigers.com www.mizzousportsnutrition.blogspot.com
PerformanceUnleashed
ON THE WEB
@MizzouAP /MizzouAP MizzouAP Dr. Pat Ivey 573-882-6791 [email protected]
Josh Stoner 573-884-0083 [email protected]
Jana Heitmeyer 573-882-9820 [email protected]
Sco Bird 573-884-0106 [email protected]
Ma Herring 573-884-7039 [email protected]
Rusty Burney 573-882-1647 [email protected]
Mizzou Performance Club 100 MATC Columbia, MO 65211 Phone: 573-884-0106 Fax: 573-882-8072 E-mail: [email protected]
DEVELOPING TODAY’S FINEST ATHLETES
Jacob Linn 573-884-8287 [email protected]
Dr. Bryan Mann 573-884-3097 [email protected]
Mackenzie Holznecht 573-882-8228 [email protected]
Ryan Jackson 573-884-1838 [email protected]
Ted Katz 573-884-2884 [email protected]
Mike Larson 573-882-4191 [email protected]
Kayln S cher 573-882-0472 s [email protected]
Zach Zimmerman 573-884-0107 [email protected]
Derek Legé 573-882-5716 [email protected]
Jenni Hamlin 573-882-0180 [email protected]
POSITIVE COACHING
1
FOOTBALL
2
BASKETBALL ZOUTRITION
2 3
W OMEN’S 4 BASKETBALL WRESTLING
4
W GOLF
4
SWIM & DIVE 4 T&F
5
BASEBALL
5
SOFTBALL
5
M GOLF
5
GYMNASTICS 5 TENNIS
E D I T I O N
for whom we serve as coach.
INSIDE THIS ISSUE:
MEN’S
2 0 1 5
6
E
mpower your team, your classroom, and even your school’s en re student body to achieve higher levels of op mal performance, success, sa sfac on, and pride through the online master’s degree with a focus in posive coaching from the University of Missouri’s College of Educa on. The first of its kind degree is a 30-hour online M Ed program. It draws from the finest theories and concepts of sport, coaching, and posi ve psychology. The program also embraces a blend of ideas to deliver the most cu ng edge strategies for coaching, instruc ng and leading individuals as well as teams and large groups to a aining the very best of personal excellence. This program is perfect for all athle c coaches, classroom
teachers, club and organizaon advisers, counselors and administrators. Posi ve Coaching is all about:
Pursuing excellence; Achieving the highest level of performance;
Teaching and modeling the process of success; Leading a group of individuals to becoming a highly effec ve team; Communica ng with followers just as we would wish to be communicated with by our leaders; Respec ng and protec ng the self-worth of everyone; Being demanding without being demeaning; Shaping each individual's will without breaking their spirit; and Realizing that it absolutely does ma er that we win in the life of every athlete, every student, and every person
The program is coordinated by Dr. Rick McGuire. He is the director of sport psychology for University of Missouri Intercollegiate Athle cs, graduate professor of sport psychology and founder of the Missouri Ins tute for Posi ve Coaching. Dr. McGuire was Missouri’s head track and field coach for 27 years, was twice a member of the United States Olympic staff and is recognized na onally in the field of coaching educa on. The instruc onal staff also includes several prominent faculty from the University of Missouri College of Educa on and recognized leaders from Missouri’s Athle c Department. For more informa on on the Missouri Ins tute for Posi ve Coaching, visit h ps:// www.facebook.com/ MissouriIns tuteForPosi veCoaching or follow @MUPosi veCoach on Twi er. To see the online master’s degree informa on visit h p:// online.missouri.edu/ degreeprograms/edposi vecoaching/. □
FROM THE DESK OF ZACH ZIMMERMAN Strength & Condi oning Graduate Assistant
PAGE
2
The 2014 season ended in exci ng fashion with a 33-17 victory over Minnesota in the Citrus Bowl. With 23 wins, two consecu ve SEC East division championships, and many former Tigers in the NFL MIZZOUMade is making its mark. The 2015 Tigers had 18 days a er the bowl before ge ng back to start prepara on. Improving performance is always a priority but with narrow gap from the last game of a 14 game season to the off-season we also heavily emphasize recovery methods. As part of our F.A.S.T.E.R. emphasis where the R stands for rest and recovery we are consistently discussing with the team the value of foam rolling, massage, sleep, hot and cold hydrotherapy, and other forms of recovery. This factor is cri cal for the overall health and durability of the individual over the course of the season. As for the off-season meline, beginning the winter semester and leading up to the start of Spring Football prac ce the 2nd week of March the Tigers will par cipate in the Winning Edge Program. Li ing will consist “WORK LIKE A CHAMPION” ‐ the mo o of three total body strength of the 2015 Winning Edge Program. training sessions per week (Monday, Wednesday, and Friday). All players are placed into Levels based on varying factors that include physical and psychological: LEVEL 0 - All incoming players begin at this level. The me varies on how each person adapts and demonstrates competency. General goals of level zero program: Improve the athletes work capacity and movement pa erns Learn what it takes to be a Mizzou Tiger LEVEL 1 - Build on the founda on from Level 0 and increase competency. General goals of level one program: Introduce the core li s (Bench, Squat, Hang Clean)
T
Higher volume training with complex movements to improve lean mass LEVEL 2 - Players begin workouts with the full training template. General goals of level two program: Con nue to increase the athletes work capacity. Increase strength and improve Body Composi on. LEVEL 3 - Players must demonstrate the capacity to be a selfstarter, trust the staff, and maintain a posi ve a tude. General goals of level three program: Introduce methods to improve rate of force development. Increase muscles ability to absorb force. LEVEL 4 - Players at this level must demonstrate responsibility and ability to mentally prepare for each workout. The highest level of focus must be demonstrated. They will be expected to mo vate others as well. General goals of level four program: Enhancement of dynamic strength (chains and bands). Increase motor recruitment abili es (true max effort). The running consists of anaerobic condi oning the first week to prepare the team for Mat Drills. Mat Drills are conducted on Tuesday and Thursday mornings therea er. During this me the team will rotate through three sta ons - speed, agility, and the “mat” sta on where a en on to detail, focus and mental toughness are demanded. Performance tes ng began week 4 on Friday a ernoons with the 40 yard, 10 yard dashes, as well as ver cal jump, broad jump, Itest, and 3-cone. We look forward to repor ng some highlights in the next newsle er. □ FROM THE DESK OF Players watching their 40s from the previous week to perfect technique.
JOSH STONER Director of Applied Performance
he Men’s Basketball Team is nearing the end of its’ inaugural season with Coach Kim Anderson. Although success on the court has been difficult, the young athletes are con nuing to make improvements. One group of athletes that is learning to embrace physical development are our freshmen. O en, these young athletes have been able to outperform their high school peers due to natural athle c abili es. However, once they enter college and start playing against bigger, stronger, and more athle c players, they tend to find it necessary to improve their physical development. This season is no different in that each freshman has encountered their need for improvement. Jakeenan Gant has learned that he needed to gain size and strength to match his quickness and incredible jumping ability and has dedicated himself to training extra this season. D’Angelo Allen needed to improve his condi oning and focused on ge ng extra sessions in a er prac ce. Montaque Gill-Caesar and Namon Wright have both had to deal with minor injuries that come from the addi onal prac ce and playing volume of a collegiate season. Individually, each athlete discovered their own deficiencies, yet they all approached their needs in the same way, by commi ng to strength and condi oning. Ul mately, we want our athletes to take ownership of their development and learn to appreciate and accept the process necessary FROM THE DESK OF to reach full poten al. Regardless of how our season concludes, the growth these young men have MATT HERRING Director of Basketball demonstrated is just as important as wins and losses. I truly believe we will approach the upcomStrength & Condi oning ing off-season with the right mindset for success. □
PAGE
As some may have heard (and as we wrote about in the last MPC newsle er), last summer, the NCAA deregulated the feeding of student-athletes to allow them more meals and snacks incidental to par cipa on. As a result, decisions made regarding the who, what, when, where, why and how of feeding student-athletes varied from school to school. This le us wondering where, in terms of fueling athletes, we ranked with other SEC schools. To answer these ques ons, Assistant Director of Sports Nutrion, Teddy Katz, and Athle c Dining Chef, Stephen Evans took a trip touring five SEC schools to learn about their nutri on and foodservice prac ces – this trip would be dubbed ‘Steve and Ted’s Excellent Adventure’. A er the SEC Championship game in Atlanta last December, Steve and Ted spent the next 6 days (and over 2400 miles) traveling through the south making stops at the University of Georgia, Auburn University, Mississippi State University, Ole Miss, and Vanderbilt University. Our goals at each place were to learn more about the Sports Nutrion and Athle c Dining departments. For each Sports Nutrion department we visited, we were looking to gain informa on and insight regarding: the organiza onal structures, fueling and recovery philosophies and prac ces, and what the various roles of the sports nutri onist were, especially in regard to training table and athle c dining. In regard to athle c dining, we were looking to learn more about: the organiza onal structure of various athle c dining departments, how other schools provided nutri on informa on and educa on to their athletes through dining services, and the types of foods/menus that are being provided at other schools.
3
What was most interes ng was that each school had many differences across the board – everything from the role of the sports nutri onist, the fueling/feeding prac ces of various athletes/teams, the level of importance placed on nutri on educa on, and the type and quality of food being provided. In the end, we found that other schools may catch your eye with newer and shinier facili es, but the service that our student-athletes receive here at Mizzou is top-notch. Not only do we provide great access to delicious and nutri onally sound food, but also the educa on allowing them to make be er choices to maximize health and performance. Above all, here at Mizzou, the amount of resources that are readily available to student-athletes give them the opportunity to individualize their nutri on, maximize their FROM THE DESK OF health, energy, and recovery, and op TED KATZ mize performance. □ Assistant Director Sports Nutri on
WITH DIRECTOR OF SPORTS NUTRITION JANA HEITMEYER
1 serving of Brussel sprouts has 4x the vitamin C of an orange!
NUTRITION:
Very Cherry Smoothie 1 serving – 144 kcal 4.0g protein 29.0g carbohydrate 2.0g fat
NUTRITION:
Chicken and Avocado Burritos 1 serving – 480 kcal 29.0g protein 41.0g carbohydrate 15.0g fat
Very Cherry Smoothie DIRECTIONS: 1. Place milk choice, orange juice, sweet cherries, and ice in blender. Blend until smooth and add honey or agave syrup to
Chicken and Avocado Burritos DIRECTIONS:
Vit. A 7%
Vit. C 35% Calcium 16%
Iron 5%
INGREDIENTS: 1 cup silk vanilla soy, almond, or coconut milk 1/4 cup freshly squeezed orange juice 1 cup fresh or frozen sweet cherries 1 Tbsp honey or agave 1 cup ice
Mix shredded chicken, cheese, cilantro, and diced avocados Lay tortilla flat and add 1/4 mixture, form and roll. Repeat for all four tortillas! Pour 1 Tablespoon oil into heated pan/griddle. Place the 4 tortillas in the pan and cook for 2 min. on medium-high heat. Flip on other side and cook for 1 min. or until golden brown. Serve warm. Makes 4 servings.
INGREDIENTS: 2 cups cooked shredded chicken 1/2 cup Mexican cheese blend 1 avocado-diced 2 Tbsp chopped cilantro 4 large tortillas 1 Tbsp oil
PAGE
4
The women’s basketball team is the picture of resilience during this basketball season. A er all the well-planed work during the off-season and incredible progress made, three key players on the team were challenged with season-ending injuries. The remaining players have displayed remarkable adaptability as they have stepped up to fill major roles on the team. In-season strength training for the team con nues to be a central component to performing at a high level consistently. Typically, the team will use the weight room for about 30 minutes twice a week right a er prac ce to maintain strength, lean muscle, flexibility, and injury resistance. A few of the players even use the cardio equipment regularly to maintain their highest level of condi oning. They will always be ready to play 30 or more minutes if called upon! Most of their me spent in the weight room is focused on maintaining their maximum level of strength gained during the off-season as well as maintaining joint integrity and body control. Over the past 5 years, this has translated FROM THE DESK OF into one of the lowest injury rates in the conference. The women will be poised to display their JACOB LINN best performances yet during the la er part of the season as their experience level increases and Assistant Director of Basketball Strength & Condi oning their fitness, strength, and power converge to their peaks as well! □ DESK OF
STICHER Director of ndi oning
Fast approaching the end of another season, the Tiger wrestlers look to win their fourth consecu ve conference championship. In 2012 the Tigers won the Big 12, in 2013 and 2014 they won the Mid- American Conference Championship. The wrestlers have already captured the 2015 Regular Season MAC Conference championship. This season Mizzou Wrestling clinched a perfect 24-0 season record, improving their unbeaten dual streak to 28 da ng back to the 2013/2014 season. Brian Smith also notched his 200th win as Missouri’s Head Coach this season. The MAC tournament will be at home hosted by Mizzou, March 7th and 8th in the Hearnes Center. The NCAA championships are also hosted by Mizzou and will be held in St Louis, March 19th21st. The Tigers have just returned from Iowa City, Iowa where they won the 2015 Na onal Duals. Brian Smith and his squad knocked off #12 Illinois, #11 Lehigh, and #1 Iowa. The Missouri Wrestling Team is now ranked #1 in the na on and have their sights set on a Na onal Championship. Leading the way is a trio of #1 ranked wrestlers, at 125lbs All-American Alan Waters, at 149lbs 2- me All-American Drake Houdashelt, and at 197lbs returning Naonal Champion J’den Cox. Upon returning from Na onal Duals the team had two weeks to train for the MAC where coaches were focused on preparing their athletes to dominate. The first week consisted of hard wrestling and heavy li ing. As compe on got closer the training regimen backed off. The wrestlers are strong, fresh, and prepared to showcase con nued success. When asking Head Coach Brian Smith how he feels about his team this year he replied, “I am pleased with the consistency of this team. They come into prac ce every day prepared to work hard. They are always looking to do extra in the weight room and the wrestling room. This is a close group of guys that work together as a cohesive unit to achieve desired goals.” Mizzou Wrestling is on a quest to win a Na onal Championship and they are well on their way. Please come FROM THE DESK OF MIKE LARSON show your support at the MAC Championships and Assistant Director or NCCA Championships. Also like us on Facebook and Strength & Condi oning Twi er where you can follow the ac on.
The women’s golf team is poised to begin a successful spring campaign and qualify mul ple golfers for NCAA tournament compe on. The women have benefi ed from the comprehensive and integrated approach that the en re women’s golf organiza on has adopted. Titleist Performance Ins tute (TPI) concepts have been integrated from the Golf Coaches, to the Athle c Performance Coaches, and to the Sports Medicine professionals surrounding the team. A special thanks to Mark Leroux and Derek Legé for a ending a TPI training seminar and bringing back a wealth of educa on for the Athle c Performance Staff! The women use the weight room twice a week for an hour and, as a result, have already seen strong play by the two interna onal players, Jessica Meek and Clara Young. One new facet of the women’s training rou ne is the idea of “One More!” Each workout in the weight room is capped off by a team-directed physical challenge. The “One More!” challenge can be any golf specific or toughness exercise that the team performs together to build more FROM THE DESK OF ownership and enthusiasm with the JACOB LINN training process. It has been a Assistant Director of Basketball Strength & Condi oning resounding success so far! □
The men’s and women’s swimming and diving programs finished their SEC championship meet with men finishing sixth and women finishing eighth. With several NCAA qualifiers, the swimming team is back in the weight room doing a maintenance phase in preparation for the national meet. This three week training block will take them up to their NCAA taper and have them in top form, ready to compete on the national stage. Men’s and women’s diving has Zones coming up March 9th-11th in Iowa City, IA. They’ve trained through conference to get ready for this meet, as this is one of only two qualifying meets during which they can make an NCAA cut. They’re looking strong on the boards and finetuning their mental focus and FROM THE DESK OF self-talk to be ready to perform MACKENZIE HOLZNECHT their best in Iowa. □ Associate Director of Strength & Condi oning
PAGE
5
Mizzou Track & Field has been hard at work not only on the track but in the weight room since the semester started. A er weeks of strategically alterna ng volume (sets/reps) and intensity (load/wt.) the sprints, jumps, hurdles, and pole vault groups are now focusing on low volume/low intensity allowing their bodies to recover as they prep for indoor championships. A er an intense block training maximum strength, the throws group will complete three 2 week cycles alterna ng between heavy intensity and speed. The distance and mid -distance groups began the indoor season with 4 weeks of training focusing on strength and have now progressed to light intensity/ speed work for NCAA’s. The Tigers are con nuing to perform at a high level as they have set new personal and school records! The Athle c Performance Department would also like to recognize four student-athletes who were named Athlete of the Year for their intense focus, influence on their peers and for maximizing the comprehensive training modali es needed to maintain their bodies at peak condi on year round. These athletes have also personified the Mizzou values of Academic Integrity, Social Responsibility, and Compe ve Excellence. They are Tyler Schneider, FROM THE DESK OF Jill Rushin, Courtney Wood, and Jonathan KAYLN STICHER Ilori. Congratula ons, we are very proud of Assistant Director of you! Good Luck at SEC’s! □
As we fight the single digit temperatures in Missouri college baseball season is already a few weeks underway. The team has put in some good work in the last several months and it has shown. The Tigers are off to their best start since 1985 with a tournament championship as well. Our job now is to keep that going throughout the long season. With a demanding 55 game schedule facing some of the best teams in the country it is important for us to stay on top of our training and recovery the next 14 weeks. The team works out 2-3 times a week depending on their game schedule. Pitchers and position players have separate workouts that is tailored to what they need to perform at the highest level. We have added more recovery sessions as well this season. There is different conditioning plans for position players, starting pitchers and relief pitchers as well. Once again, these are designed to not only keep each player in great condition but to also help them be able to recover from a very demanding schedule. The pitchers conditioning is changed weekly according to the athletes pitching schedule for that week. Total yardage ran each week is monitored and recorded as to not over train the athletes. The goal of the program is that they are still performing at their highest level at the end of the season as they are at the beginning. With the number of games played and travel involved in a season it takes a strong commitment by the student athletes to stay on top Strength & Condi oning of their academics, training, playing and FROM THE DESK OF recovery. It is my hope that you will get a SCOTT BIRD Mizzou Softball is entering 2015 ranked 17th, looking to improve upon a chance to come out and enjoy some great Director of Baseball great 2014 season. The team entered the off-season hungrier than Strength & Condi oning baseball and support the Tigers this spring. □ ever, hitting the weight room hard, looking to put in the work needed to take their 2015 season to the next level. Prior to off-season, Head Coach Ehren Earleywine and Strength & Conditioning Coach Zach Zimmerman sat down with each member of the team to create individual workouts addressing the specific needs of each player. These needs were, in part, decided upon with a series of bodyweight movements on the DARI 3D motion analysis system located at Missouri Orthopedic Institute. A higher emphasis was placed on team nutritional needs, putting the girls through a series of challenges to further improve their knowledge of the FASTER Sports Performance Diet. The athletes were subject to random water bottle checks via social media, and asked to bring in grocery receipts, among many other things. These elements helped the girls make improvements in body composition while simulFROM THE DESK OF taneously improving strength, power, and speed, all of ZACH ZIMMERMAN which will set the Mizzou Softball team for a successful Strength & Condi oning 2015 championship run. □ Graduate Assistant
The Mizzou men’s Golf team had an outstanding off season. The men’s golf team lifts three days a week, Monday, Wednesday, and Fridays. Recently, the men’s head golf coach and their strength coach received certifications through TPI (Titleist Performance Institute). This was requested by players in search for more effective ways to train and individualize players’ workouts. The TPI certification has the coaches conduct a screening that measures physical mobility and stability in search for deficiencies that inhibit consistencies, distance, accuracy, or any pain through their game. For example, some golfers have a rounding of the upper back termed C-posture, which causes problems such as loss of power, distance, and slicing. The strength coach can prescribe several mobility, stability, and/or strength workouts to improve deficiencies. This is then communicated with the golf coach with the intentions of improving the athletes’ golf swing through their physical capabilities. With that being said correctives have been added toward the end of workouts to help correct the deficiencies, then smaller or individual FROM THE DESK OF groups will be created in the latter part of the year so DEREK LEGÉ correctives can be more individualized per player. Eve- Strength & Condi oning ryone is excited to see what results come from adding Graduate Assistant
The gymnas cs team is about half way through their current season and pu ng up unprecedented performances compared to years past. The team has put in hours of preparaon during the fall leading up to this season. This season is the culmina on of hours, days, weeks, and months of planned physical prepara on for them to bring their best during the short compe ve season. Since last April, the team has worked their way through a comprehensive condioning program designed to build general fitness, strength, speed, power, and to ul mately transfer these abili es over to the gym to make them the best gymnast they can possibly be. The program incorporated the use of several forms of technology such as tendos and heart rate monitors to ensure the team was exposed to the highest level of cu ng edge training. Now that the season has started the focus has shi ed to maintain all the impressive gains made in the fall and focused recovery sessions to ensure the team stays healthy and feels fresh throughout the season and will be able to finish the season just FROM THE DESK OF as strong as they have started RYAN JACKSON Assistant Director of it! □ Strength & Condi oning
The Mizzou Women’s Tennis team has been in ac on since January 6th. They had two a days on the courts and then started back up in the weight room January 20th. The team officially welcomed its newest member, Clare Raley. As with all the lady Tigers, we are extremely excited about Clare’s development, poten al, and contribu on to the team on and off the court. Currently, the team is li ing two mes a week in order to maintain the strength that they gained in the fall. The in-season strength and condi oning program is focused on maintaining a balanced body, u lizing more sport specific/dynamic movements, as well as recovery in order to reduce injury, regenerate muscle, and sustain op mal performance on the court. Leading FROM THE DESK OF up to the SEC matchups in March, the strength and condi oning sessions KAYLN STICHER will begin to focus more and more on recovery, regenera on, flexibility, range of mo on, and speed. Assistant Director of The team is now 7-3 and will play their next home match on March 13th. □ Strength & Condi oning
The purpose of the Mizzou Performance Club is to develop the University of Missouri's Athle c Performance program as one of the elite resources in college athle cs. The club will raise funds to support the program by purchasing new and cu ng edge training equipment, refurbishing exis ng equipment, and con nuing staff development.
www.mutigers.com www.mizzousportsnutrition.blogspot.com
PerformanceUnleashed
ON THE WEB
@MizzouAP /MizzouAP MizzouAP Dr. Pat Ivey 573-882-6791 [email protected]
Josh Stoner 573-884-0083 [email protected]
Jana Heitmeyer 573-882-9820 [email protected]
Sco Bird 573-884-0106 [email protected]
Ma Herring 573-884-7039 [email protected]
Rusty Burney 573-882-1647 [email protected]
Mizzou Performance Club 100 MATC Columbia, MO 65211 Phone: 573-884-0106 Fax: 573-882-8072 E-mail: [email protected]
DEVELOPING TODAY’S FINEST ATHLETES
Jacob Linn 573-884-8287 [email protected]
Dr. Bryan Mann 573-884-3097 [email protected]
Mackenzie Holznecht 573-882-8228 [email protected]
Ryan Jackson 573-884-1838 [email protected]
Ted Katz 573-884-2884 [email protected]
Mike Larson 573-882-4191 [email protected]
Kayln S cher 573-882-0472 s [email protected]
Zach Zimmerman 573-884-0107 [email protected]
Derek Legé 573-882-5716 [email protected]
Jenni Hamlin 573-882-0180 [email protected]
