MIZZOU PERFORMANCE CLUB NEWSLETTER
Developing Today’s Finest Athletes
MIZZOU PERFORMANCE CLUB NEWSLETTER NOW SPONSORED BY:
Featured Stories: Mission Accomplished
1
Reload and Restock: 2 Football’s Winning Edge Program
2009, Issue 16
March 2009
Mission Accomplished!
Men’s and Women’s 3 Basketball Updates Baseball Sets High Standards
4
Soccer: Big 12 Champions
5
Sports Nutrition: Food Choices
6
Earn priority points by donating to the MPC through the TSF. Your MPC gift is in addition to your TSF contribution for priority seating and parking. For information contact : T.J. Leon 573-884-0580 [email protected]
A banner was raised in the Yeckel Weight Room in the fall of 2007. That banner read, “Coming Soon.” In December of 2008, those words were covered by a sign that proudly stated, “Mission Accomplished!” This banner represents a nearly two year long venture that gave the Yeckel Weight Room a brand The new 21st Century look. changes were drastic. When all was done, the athletes were able to stand and look at their new training center with awe. The weight room pictures Missouri Tiger Logos from wall to wall. This was due to the nearly 10,000 pounds of logo engraved plates and dumbbells that now line the racks. The room was also brightened by 12 new Hammer Strength Racks. These racks were custom made for the University of Missouri by the Hammer Strength manufactur-
ers. New lifting platforms were inserted into older lifting racks giving the athletes a much safer training environment. And finally, new cable stations were installed. These Life Fitness Cable Machines give the student-athletes the ability
to train with the most functional and innovative equipment available. “Our goal is to give our athletes the best training facility possible,” said Assistant Athletics Director for Athletic Performance, Pat Ivey. “When athletes come into our weight room, we want them to take pride in what they see. If they take pride in their weight room, they will take pride in their training, in their team, in their University and then they’ll take pride in themselves.” -Story Continued on Page 6-
INGREDIENTS:
Recipe of the Month:
Chicken and Veggie Shish Kabobs
1 medium onion 1 red pepper, cut
into 2 inch strips baseball, women’s ten-1 1 zucchini, cut into nis, women’s rowing, segments andinch football. He is certified6-8 new potatoes, through United States cut Weightlifting into chunks and
2 boneless chicken, cut into 1-inch pieces
DIRECTIONS: 1. Arrange vegetables & chicken on skewers, alternating 2. Grill over medium heat until chicken is cooked
CALORIES: 418 PROTIEN: 34.5g CARBOHYDRATES: 60.5g FAT: 4g
Page 2
MIZZOU PERFORMANCE CLUB NEWSLETTER
Reload and Restock: The Winning Edge Program The Tigers finished the season only a month ago with an exciting 30-23 overtime win against the Northwestern Wildcats in the Valero Alamo Bowl and are already back at work preparing for the 2009 football season. Beginning the winter semester, and leading up to the start of Spring Football practice the 2nd week of March, the Tigers will participate in the Winning Edge Program. Lifting will consist of three total body strength training sessions per week (Monday, Wednesday, and Friday). All players are placed into Levels based on various physical and psychological factors. LEVEL 0 - All incoming players begin at this level. General goals of level one program: 1. Identify areas for improvement using a Functional Movement Screen 2. Improve the athletes work capacity and movement patterns LEVEL 1 – Players typically move to this level after 4-6 weeks. General goals of level one program: 1. Begin the education of proper www.mu gers.com
Join the Tiger Quarterback Club at
www.tigerqbclub.com
Official Boosters of Missouri Tiger Football
Volleyball
Julianna Klein leads by example in the weight room
lifting technique in the squat, bench, and clean. LEVEL 2 - Players typically move to level two after 6 weeks at level one. General goals of level two program: 1. Continue to increase the athletes work capacity 2. Increase maximal voluntary strength LEVEL 3 - Players must demonstrate the capacity to be a self-starter, trust the staff, and maintain a positive attitude. General goals of level three program: 1. Introduction of the dynamic effort method 2. Increase muscles ability to absorb force (improve eccentric capability) LEVEL 4 - Players here must lead by example and possess a positive and warrior-like mentality. They must be able to mentally prepare for each workout with this in mind. The highest level of focus must be demonstrated. They will be
The University of Missouri Volleyball team can now look back at a season marked by youth and inexperience. Without a single senior and only three juniors, the Tigers finished the 2008 season with an overall record of 13-17. While the season may have been a disappointment for some, the young team now sets its sights on 2009. In the weight room, the team will have a new approach. Coach Andrew Paul has taken over the strength and conditioning duties and seems to bring a new attitude along with him.
“The first thing we had to do was establish some goals. We are all in agreement that we want something better in 2009. That is a start. Now we have to put our new goals into action,” said Paul. The Tigers now enter an offseason that will be quite different than in the past. Team building strategies will be incorporated into their workouts. This type of conditioning emphasizes communication, leadership, and attention to detail. The girls will learn to work together in an intense and demanding environment.
expected to motivate others as well. General goals of level four program: 1. Enhancement of dynamic strength (chains and bands) 2. Increase motor recruitment abilities (true max effort) The running consists of anaerobic conditioning the first week to prepare the team for Mat Drills. Mat Drills are conducted on Tuesday and Thursday mornings thereafter. During this time the team will rotate through three stations - speed, agility, and the “mat” station where attention to detail, focus and mental toughness are demanded. Performance testing will begin week 2 on Friday afternoons with the 40 yard, 10 yard dashes, as well as vertical jump, broad jump, I-test, and 3-cone being evaluated. The program has begun with a flurry of PR’s already on the first official day. We look forward to reporting some highlights in the next newsletter. The team will also be strength training three days a week. During these sessions, they will train the total body. The emphasis of the off-season strength training is to improve mobility and structural integrity of their joints in order to prepare for preseason training that will take place over the summer. “The table has been set. Leaders have emerged. It seems that experience has helped this team mature. They are ready to bring a whole new level of commitment into 2009,” Paul concluded.
2009, Issue 16
Page 3
Men’s Basketball
The Sally O. Nichols Weight Room is currently going through numerous renovations. This world-class facility houses the finest equipment available in the sports training field, and its status will only be enhanced by the recent upgrades. Newly issued Hammer Strength Ground Base Circuits will be available by the end of the season. “These machines offer the most advanced ‘feet-on-the-ground’ training position. This will help us get through the meat of the season,” explained Coach Deets. Ivanko Urethane Plates in units of
25, and 45 lbs. will arrive in February, complete with the Mizzou basketball logo. These special plates will allow the players to further their athletic advancement. Hammer Strength Machines will also be a new arrival to the Mizzou weight room in February. These Iso-Lateral machines will serve a variety of needs and are sure to be utilized daily. The variety of new equipment is especially important at this point of the season. Increased tools and weight options allow the athletes to effectively maintain their peak physical condition. This
“Maintenance Phase” occurs in the last six weeks of the season. In addition to cardiovascular work completed daily, the athletes are also lifting two times a week. The weight sessions are 30 minutes in length and are conducted prior to basketball practice. Each workout is tailored to the individual players’ needs, which determines both the machines they use and the amount of repetitions they do. The strength and conditioning sessions are a vital component to competing in the Big 12. Missouri Basketball is privileged to have the support of the University, donors, and fans, all of which help provide the best strength and conditioning equipment available. Additional tools are continually being added to enhance our strength and conditioning efforts. Missouri Basketball is fortunate to have access to the resources at the Sally O. Nichols Weight Room. This equipment continually aids our program throughout the basketball season and subsequent off-season.
Women’s Basketball The Mizzou Women’s Basketball team has entered Big 12 Conference play. With the new season, comes new changes to their workouts. At this point in the season, the workout time is decreased; everything has become streamlined. The athletes still work hard, but the workouts are shorter, reduced from one hour to thirty or forty-five minutes. All squatting and Olympic lifting will still be done on TENDO Units, but the speeds are increased to limit the amount of weight used. Volume has also dropped to help facilitate recovery in the athletes. The posterior chain is still emphasized with variations of the traditional glute/ ham raise as well as some physioball leg curls. The workouts are now about maintaining/improving explosive strength and injury prevention. Returning to the theme of recovery being emphasized, the athletes
perform a foam roller routine after every workout, as well as having hot and cold contrast tubs available to them after every practice. The foam roller works as a means of massage, helping to restore the muscle. The contrast tubs restore not only the muscles of the athlete, but also help restore their nervous system to be able to play at their highest level in subsequent games.
It has often been said that when it comes to the Big 12 season, sometimes it’s not the best team that wins, but the healthiest. This is why these approaches to restoration of the athletes are so vital. For the first time, the women’s basketball team has a set of athletes performing extra workouts. These athletes have been performing exercises such as rack pulls, reverse hyperextensions, and core work trying to prepare them for their turn on the court. This Tiger team has discovered a lot about themselves. Learning things like how hard they can push and how strong they really are will give them confidence that will help them in the future.
Freshman Bailey Gee earned Big XII Standards on all lifts performed this summer.
Page 4
Junior Caitlyn Vann
MIZZOU PERFORMANCE CLUB NEWSLETTER Whistles were blowing, athletes were cheering, and team records were being broken. That was the sound coming out of the Yeckel Training Center all fall from the Mizzou Baseball team. While young,, this team showed that it has a ton of dedication. “Their goal is to go to the College World Series. This team is filled with a lot of talent, but mainly a lot of guys that care, care about each other, the team, and the program,” said fourth year strength and conditioning Coach Keith Caton. The first day back from Christmas break, the team ran 10 “half -gassers” as their conditioning test. “They made the tough conditioning day look like a warm-up. They had obviously prepared and trained during Christmas break,” said Caton. In-season training has officially started, consisting of lifting twice
Softball
Rhea Taylor brings an AllAmerica attitude to the Missouri weight room
With the fall semester behind them, the Missouri Softball team looks to capitalize on an outstanding semester of training. High expectations this season brought a new level of intensity to the weight room. In the fall, the team trained 3 times a week. Each session consisted of an hour of “movement training” and an hour of strength training. During the “movement training” sessions, the athletes worked on
Track and Field
Nick Adcock continues to improve on his very impressive resume
Track Season is underway and the Missouri Track Team continues to accept nothing less than perfection on the track and in the classroom as they prepare for each upcoming week. The team works to maintain their GPA’s as well as the musculature that they worked so hard to build during their intense fall pre-season. This will benefit them tremendously as they embark on a 25 week training sea-
a week. Playing anywhere from 3 to 5 games a week makes it hard to train consistently, but Coach Jamieson and his staff are strong believers in what can be accomplished in the weight room. When a team plays more than fifty games a year, you have to stay healthy, strong, explosive, and well conditioned. The workouts will be very similar to the workouts from last season. While there have been some small changes to the workouts, the foundation of the program remains the same. The Baseball team will lift two days a week with both days being full body training. They will begin with a dynamic warm-up and then proceed to a flush workout. The flush workout will consist of thoracic movements, scapular movements, explosive movements,
rotator cuff movements, and mobility movements. The first day of training will be a heavier day and the second day of training will be an explosive and recovery day. Each lift is finished with an extended stretching period to help keep the athlete’s flexibility and mobility. As the season progresses, their lifting program will continue to change in order to work on areas that need improvement, weak or injured areas, and to make sure the athletes do not get physically and mentally stale from repeating the same workouts. By the end of the season, this team will be fully prepared to fight for the Big 12 Title!
sprint technique and did various types of resisted running. This team may in fact be one of the fastest teams in Mizzou Softball history. Team records were broken in the 10 yard dash by Rhea Taylor and in the 20 and 60 yard dashes by Shana White. Taylor also flexed her muscle in the weight room by squatting a team best 323 pounds. Overall, 90% of the team was able to hit personal records in the 10, 20 and 60 yard dashes. In the weight room, every athlete was able to hit personal records on the squat and the hang clean.
After such a successful fall, the focus of this group now turns to the softball field. With five returning All-Region players, a returning All-American in Taylor, and some big time freshman talent, the Tigers have been picked to finish second in the Big 12. Various national poles have also ranked the Tigers as high as 16th in the country!
son. The team trains 3-days a week with moderately light load and high intensity with their main focus being to maintain their ability to generate force. Another training aspect used during the season is the implementation of exercises prescribed individually based on results of their December Functional Movement Screen. These bodyweight exercises are designed and implemented as a method of recovery to keep the athletes muscles responding to stimulus in the correct order. Muscles try to com-
pensate for each other and handle stress that they are not made to handle. This is a result of imbalances due to repetitive movement patterns. Over time, these imbalances can lead to injury. The exercises prescribed correct the imbalances that may develop over time. Not all athletes need these, but they are beneficial in a team setting when you consider athletes from numerous areas with different training backgrounds.
Page 5
MIZZOU PERFORMANCE CLUB NEWSLETTER
Soccer Brings Home Big 12 Championship
Junior Caitlyn Vann
The 2009 Mizzou Soccer season will go down in history as the team captured its first ever Big 12 Tournament Championship! The athletes’ hard work not only allowed them to perform at high levels, but also helped the team stay healthy, as there were no major injuries on the year. The TENDO work continued throughout the in-season program, allowing the athletes to train at optimal weights the entire season. The team continued the two day workouts through the in-season, going Monday evening in the weight room, and Wednesday doing a medball workout on the field. The Monday workouts were more strength focused. They utilized TENDO Squats,
Gymnastics
Adrianne Perry’s key to success is having fun while she trains
The gymnastics team finished up the pre-season with the annual Black and Gold meet on December 13th. The Black squad came out with the win over Gold, by a score of 189.650 to 177.900. Throughout the pre-season, the team lifted twice a week while running three times per week following practice. The main goals for the pre-season were to improve overall strength, explosiveness, and build lean muscle, while reducing the chance of
Wrestling
Raymond Jordan is campaigning for another AllAmerican season
The University of Missouri Tigers Wrestling Team is in the midst of successful season. The Tiger grapplers are currently ranked in the Top 10 in national poles. While the wrestling team is in season, the majority of the strength training has been conducted in the wrestling weight room at the Hearnes Center. This allows the team to be close to the training room and their locker room when workouts
Glute Ham Raises, as well as various upper body and core strengthening exercises. The Wednesday workouts were done in a circuit fashion. Each circuit would include core exercises, lunges, prehab exercises, as well as various medball throws and plyometrics. Both of the weekly workouts were geared to maintain explosive strength and stay healthy.
The team is looking forward to improving their strength and speed in the off-season for next year and hopes to reload after the loss of six seniors.
injury. The lifting sessions were total body workouts, focused on primary lifts such as back squat, various dumbbell presses, and Olympic lift variations. Plyometric exercises were also performed to keep the girls quick and explosive. Following the lifting, a mobility and stretch circuits were performed. The conditioning sessions were designed to be quick and intense, while emphasizing speed. They would begin with abdominal work and then go on to sprint work, which included interval training along with some linear sprinting.
“The girls did a very good job this pre-season” says strength and conditioning coach Tyler Looney. “I was impressed with the effort they gave. Gymnastics is a tough sport, and the girls came in everyday following practice with a good attitude and they worked hard. This is going to be a very exciting season.” Once the season begins, the girls will lift once per week and condition twice. This will allow them to stay strong and healthy throughout the season.
are early in the morning, and allow for smooth transitions after practice. A typical strength workout for the wrestling team is conducted as follows: the team warms up together and goes through a series of exercises to help reduce the chance injury. These exercises include rotator cuff strengthening, single leg balance, and multiple exercises to strengthen the muscles in the hips and shoulders. A weekly nutrition topic is discussed to aid in the athlete’s overall health and training efficiency. The athletes then receive instruction from the strength coach
for the day’s workout. From this point the team splits up into two groups: the 125-157 lb weight class and the 165-285 lb (HWT) weight class. One group will train in the weight room and the other will drill wrestling technique with the wrestling coaches on the mat. At the end each workout, the two groups will switch rooms and continue to train. Exercise selection is focused on the entire body with an emphasis on the hang clean and the back squat. The entire body receives attention in the areas of strength development and explosiveness.
Developing Today’s Finest Athletes Pat Ivey 573-882-6791 [email protected] Josh Stoner 573-884-0106 [email protected] Jana Heitmeyer
The purpose of the Mizzou Performance Club is to develop the University of Missouri's Athletic Performance program as one of the elite resources in college athletics. The club will raise funds to support the program by purchasing new and cutting edge training equipment, refurbishing existing equipment, and continuing staff development.
www.mutigers.com A Common Sense Guide to Food Choices
573-882-9820 [email protected] David Deets 573-884-7039 [email protected] Keith Caton 573-884-0107 [email protected] Antwan Floyd 573-884-0083 [email protected] Bryan Mann 573-884-0105 [email protected] Andrew Paul 573-882-8228 [email protected] Travis Kinkade 573-884-1838 [email protected] Brad Stewart
The new year is in full swing for the sports nutrition department! Our latest project is in the dining hall, where we are labeling the entrée items and the various stations (stir fry, salad bar, pizza station, etc) using a stoplight based system. We talk to the student-athletes about nutrient values (fat, protein, fiber content) for different types of food so they know why one item (ex. beans) is better than another item (ex. corn) and we place them in a ranking system. The best choice is called a “National Championship Choice” (symbolized by a green light), second best choice is called a “Big 12 Championship
Choice” (yellow light), and the third choice is called a “Average Choice” (red light). When a student-athlete eats in the dining hall, they can look at the stoplight placed over the food and know where it fits into their performance diet. For example, if there is a green light placed over an item, all student-athletes know that they can eat that food and know they made the best possible choice. When they see a yellow light, the athletes know that it is still a good choice but they should look for some green items to add to their plate. A red light means different things depending on the nutrition goals of the athlete. An athlete that is trying to gain weight
573-884-2884 [email protected] Tyler Looney 573-882-5716 [email protected]
Mission Accomplished (From Page 1) The word “pride” has taken new meaning at the University of Missouri in recent years. The football program restored some of that “Ole Mizzou” pride by winning two consecutive Big 12 North Titles. Soccer followed suit by winning their first ever Big 12 Tournament. Men’s Basketball is now on pace for its best season in recent memory
after their stunning last second victory over rival Kansas. Numerous other teams, including the softball and baseball programs, are ranked as Top 20 teams in various national polls. “What better way to reinforce that pride than to refurbish a place that every single student-athlete walks through nearly everyday,” Ivey concluded.
needs to add red light items to their plate to help them consume their required calories. An athlete that is trying to lose body fat knows they need to limit their red light choices and choose more greens and yellows. The most important thing they can learn from this is how to apply the stoplight system when they eat in restaurants or to their own cooking habits. They know that green leafy vegetables and colorful fruits are the best choices for carbohydrates while lean grilled chicken and turkey are better choices than breaded chicken and cheeseburgers. To receive a copy of our “Championship Choices” food list e-mail Keith Caton at [email protected] Brought to you by:
MIZZOU PERFORMANCE CLUB NEWSLETTER NOW SPONSORED BY:
Featured Stories: Mission Accomplished
1
Reload and Restock: 2 Football’s Winning Edge Program
2009, Issue 16
March 2009
Mission Accomplished!
Men’s and Women’s 3 Basketball Updates Baseball Sets High Standards
4
Soccer: Big 12 Champions
5
Sports Nutrition: Food Choices
6
Earn priority points by donating to the MPC through the TSF. Your MPC gift is in addition to your TSF contribution for priority seating and parking. For information contact : T.J. Leon 573-884-0580 [email protected]
A banner was raised in the Yeckel Weight Room in the fall of 2007. That banner read, “Coming Soon.” In December of 2008, those words were covered by a sign that proudly stated, “Mission Accomplished!” This banner represents a nearly two year long venture that gave the Yeckel Weight Room a brand The new 21st Century look. changes were drastic. When all was done, the athletes were able to stand and look at their new training center with awe. The weight room pictures Missouri Tiger Logos from wall to wall. This was due to the nearly 10,000 pounds of logo engraved plates and dumbbells that now line the racks. The room was also brightened by 12 new Hammer Strength Racks. These racks were custom made for the University of Missouri by the Hammer Strength manufactur-
ers. New lifting platforms were inserted into older lifting racks giving the athletes a much safer training environment. And finally, new cable stations were installed. These Life Fitness Cable Machines give the student-athletes the ability
to train with the most functional and innovative equipment available. “Our goal is to give our athletes the best training facility possible,” said Assistant Athletics Director for Athletic Performance, Pat Ivey. “When athletes come into our weight room, we want them to take pride in what they see. If they take pride in their weight room, they will take pride in their training, in their team, in their University and then they’ll take pride in themselves.” -Story Continued on Page 6-
INGREDIENTS:
Recipe of the Month:
Chicken and Veggie Shish Kabobs
1 medium onion 1 red pepper, cut
into 2 inch strips baseball, women’s ten-1 1 zucchini, cut into nis, women’s rowing, segments andinch football. He is certified6-8 new potatoes, through United States cut Weightlifting into chunks and
2 boneless chicken, cut into 1-inch pieces
DIRECTIONS: 1. Arrange vegetables & chicken on skewers, alternating 2. Grill over medium heat until chicken is cooked
CALORIES: 418 PROTIEN: 34.5g CARBOHYDRATES: 60.5g FAT: 4g
Page 2
MIZZOU PERFORMANCE CLUB NEWSLETTER
Reload and Restock: The Winning Edge Program The Tigers finished the season only a month ago with an exciting 30-23 overtime win against the Northwestern Wildcats in the Valero Alamo Bowl and are already back at work preparing for the 2009 football season. Beginning the winter semester, and leading up to the start of Spring Football practice the 2nd week of March, the Tigers will participate in the Winning Edge Program. Lifting will consist of three total body strength training sessions per week (Monday, Wednesday, and Friday). All players are placed into Levels based on various physical and psychological factors. LEVEL 0 - All incoming players begin at this level. General goals of level one program: 1. Identify areas for improvement using a Functional Movement Screen 2. Improve the athletes work capacity and movement patterns LEVEL 1 – Players typically move to this level after 4-6 weeks. General goals of level one program: 1. Begin the education of proper www.mu gers.com
Join the Tiger Quarterback Club at
www.tigerqbclub.com
Official Boosters of Missouri Tiger Football
Volleyball
Julianna Klein leads by example in the weight room
lifting technique in the squat, bench, and clean. LEVEL 2 - Players typically move to level two after 6 weeks at level one. General goals of level two program: 1. Continue to increase the athletes work capacity 2. Increase maximal voluntary strength LEVEL 3 - Players must demonstrate the capacity to be a self-starter, trust the staff, and maintain a positive attitude. General goals of level three program: 1. Introduction of the dynamic effort method 2. Increase muscles ability to absorb force (improve eccentric capability) LEVEL 4 - Players here must lead by example and possess a positive and warrior-like mentality. They must be able to mentally prepare for each workout with this in mind. The highest level of focus must be demonstrated. They will be
The University of Missouri Volleyball team can now look back at a season marked by youth and inexperience. Without a single senior and only three juniors, the Tigers finished the 2008 season with an overall record of 13-17. While the season may have been a disappointment for some, the young team now sets its sights on 2009. In the weight room, the team will have a new approach. Coach Andrew Paul has taken over the strength and conditioning duties and seems to bring a new attitude along with him.
“The first thing we had to do was establish some goals. We are all in agreement that we want something better in 2009. That is a start. Now we have to put our new goals into action,” said Paul. The Tigers now enter an offseason that will be quite different than in the past. Team building strategies will be incorporated into their workouts. This type of conditioning emphasizes communication, leadership, and attention to detail. The girls will learn to work together in an intense and demanding environment.
expected to motivate others as well. General goals of level four program: 1. Enhancement of dynamic strength (chains and bands) 2. Increase motor recruitment abilities (true max effort) The running consists of anaerobic conditioning the first week to prepare the team for Mat Drills. Mat Drills are conducted on Tuesday and Thursday mornings thereafter. During this time the team will rotate through three stations - speed, agility, and the “mat” station where attention to detail, focus and mental toughness are demanded. Performance testing will begin week 2 on Friday afternoons with the 40 yard, 10 yard dashes, as well as vertical jump, broad jump, I-test, and 3-cone being evaluated. The program has begun with a flurry of PR’s already on the first official day. We look forward to reporting some highlights in the next newsletter. The team will also be strength training three days a week. During these sessions, they will train the total body. The emphasis of the off-season strength training is to improve mobility and structural integrity of their joints in order to prepare for preseason training that will take place over the summer. “The table has been set. Leaders have emerged. It seems that experience has helped this team mature. They are ready to bring a whole new level of commitment into 2009,” Paul concluded.
2009, Issue 16
Page 3
Men’s Basketball
The Sally O. Nichols Weight Room is currently going through numerous renovations. This world-class facility houses the finest equipment available in the sports training field, and its status will only be enhanced by the recent upgrades. Newly issued Hammer Strength Ground Base Circuits will be available by the end of the season. “These machines offer the most advanced ‘feet-on-the-ground’ training position. This will help us get through the meat of the season,” explained Coach Deets. Ivanko Urethane Plates in units of
25, and 45 lbs. will arrive in February, complete with the Mizzou basketball logo. These special plates will allow the players to further their athletic advancement. Hammer Strength Machines will also be a new arrival to the Mizzou weight room in February. These Iso-Lateral machines will serve a variety of needs and are sure to be utilized daily. The variety of new equipment is especially important at this point of the season. Increased tools and weight options allow the athletes to effectively maintain their peak physical condition. This
“Maintenance Phase” occurs in the last six weeks of the season. In addition to cardiovascular work completed daily, the athletes are also lifting two times a week. The weight sessions are 30 minutes in length and are conducted prior to basketball practice. Each workout is tailored to the individual players’ needs, which determines both the machines they use and the amount of repetitions they do. The strength and conditioning sessions are a vital component to competing in the Big 12. Missouri Basketball is privileged to have the support of the University, donors, and fans, all of which help provide the best strength and conditioning equipment available. Additional tools are continually being added to enhance our strength and conditioning efforts. Missouri Basketball is fortunate to have access to the resources at the Sally O. Nichols Weight Room. This equipment continually aids our program throughout the basketball season and subsequent off-season.
Women’s Basketball The Mizzou Women’s Basketball team has entered Big 12 Conference play. With the new season, comes new changes to their workouts. At this point in the season, the workout time is decreased; everything has become streamlined. The athletes still work hard, but the workouts are shorter, reduced from one hour to thirty or forty-five minutes. All squatting and Olympic lifting will still be done on TENDO Units, but the speeds are increased to limit the amount of weight used. Volume has also dropped to help facilitate recovery in the athletes. The posterior chain is still emphasized with variations of the traditional glute/ ham raise as well as some physioball leg curls. The workouts are now about maintaining/improving explosive strength and injury prevention. Returning to the theme of recovery being emphasized, the athletes
perform a foam roller routine after every workout, as well as having hot and cold contrast tubs available to them after every practice. The foam roller works as a means of massage, helping to restore the muscle. The contrast tubs restore not only the muscles of the athlete, but also help restore their nervous system to be able to play at their highest level in subsequent games.
It has often been said that when it comes to the Big 12 season, sometimes it’s not the best team that wins, but the healthiest. This is why these approaches to restoration of the athletes are so vital. For the first time, the women’s basketball team has a set of athletes performing extra workouts. These athletes have been performing exercises such as rack pulls, reverse hyperextensions, and core work trying to prepare them for their turn on the court. This Tiger team has discovered a lot about themselves. Learning things like how hard they can push and how strong they really are will give them confidence that will help them in the future.
Freshman Bailey Gee earned Big XII Standards on all lifts performed this summer.
Page 4
Junior Caitlyn Vann
MIZZOU PERFORMANCE CLUB NEWSLETTER Whistles were blowing, athletes were cheering, and team records were being broken. That was the sound coming out of the Yeckel Training Center all fall from the Mizzou Baseball team. While young,, this team showed that it has a ton of dedication. “Their goal is to go to the College World Series. This team is filled with a lot of talent, but mainly a lot of guys that care, care about each other, the team, and the program,” said fourth year strength and conditioning Coach Keith Caton. The first day back from Christmas break, the team ran 10 “half -gassers” as their conditioning test. “They made the tough conditioning day look like a warm-up. They had obviously prepared and trained during Christmas break,” said Caton. In-season training has officially started, consisting of lifting twice
Softball
Rhea Taylor brings an AllAmerica attitude to the Missouri weight room
With the fall semester behind them, the Missouri Softball team looks to capitalize on an outstanding semester of training. High expectations this season brought a new level of intensity to the weight room. In the fall, the team trained 3 times a week. Each session consisted of an hour of “movement training” and an hour of strength training. During the “movement training” sessions, the athletes worked on
Track and Field
Nick Adcock continues to improve on his very impressive resume
Track Season is underway and the Missouri Track Team continues to accept nothing less than perfection on the track and in the classroom as they prepare for each upcoming week. The team works to maintain their GPA’s as well as the musculature that they worked so hard to build during their intense fall pre-season. This will benefit them tremendously as they embark on a 25 week training sea-
a week. Playing anywhere from 3 to 5 games a week makes it hard to train consistently, but Coach Jamieson and his staff are strong believers in what can be accomplished in the weight room. When a team plays more than fifty games a year, you have to stay healthy, strong, explosive, and well conditioned. The workouts will be very similar to the workouts from last season. While there have been some small changes to the workouts, the foundation of the program remains the same. The Baseball team will lift two days a week with both days being full body training. They will begin with a dynamic warm-up and then proceed to a flush workout. The flush workout will consist of thoracic movements, scapular movements, explosive movements,
rotator cuff movements, and mobility movements. The first day of training will be a heavier day and the second day of training will be an explosive and recovery day. Each lift is finished with an extended stretching period to help keep the athlete’s flexibility and mobility. As the season progresses, their lifting program will continue to change in order to work on areas that need improvement, weak or injured areas, and to make sure the athletes do not get physically and mentally stale from repeating the same workouts. By the end of the season, this team will be fully prepared to fight for the Big 12 Title!
sprint technique and did various types of resisted running. This team may in fact be one of the fastest teams in Mizzou Softball history. Team records were broken in the 10 yard dash by Rhea Taylor and in the 20 and 60 yard dashes by Shana White. Taylor also flexed her muscle in the weight room by squatting a team best 323 pounds. Overall, 90% of the team was able to hit personal records in the 10, 20 and 60 yard dashes. In the weight room, every athlete was able to hit personal records on the squat and the hang clean.
After such a successful fall, the focus of this group now turns to the softball field. With five returning All-Region players, a returning All-American in Taylor, and some big time freshman talent, the Tigers have been picked to finish second in the Big 12. Various national poles have also ranked the Tigers as high as 16th in the country!
son. The team trains 3-days a week with moderately light load and high intensity with their main focus being to maintain their ability to generate force. Another training aspect used during the season is the implementation of exercises prescribed individually based on results of their December Functional Movement Screen. These bodyweight exercises are designed and implemented as a method of recovery to keep the athletes muscles responding to stimulus in the correct order. Muscles try to com-
pensate for each other and handle stress that they are not made to handle. This is a result of imbalances due to repetitive movement patterns. Over time, these imbalances can lead to injury. The exercises prescribed correct the imbalances that may develop over time. Not all athletes need these, but they are beneficial in a team setting when you consider athletes from numerous areas with different training backgrounds.
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MIZZOU PERFORMANCE CLUB NEWSLETTER
Soccer Brings Home Big 12 Championship
Junior Caitlyn Vann
The 2009 Mizzou Soccer season will go down in history as the team captured its first ever Big 12 Tournament Championship! The athletes’ hard work not only allowed them to perform at high levels, but also helped the team stay healthy, as there were no major injuries on the year. The TENDO work continued throughout the in-season program, allowing the athletes to train at optimal weights the entire season. The team continued the two day workouts through the in-season, going Monday evening in the weight room, and Wednesday doing a medball workout on the field. The Monday workouts were more strength focused. They utilized TENDO Squats,
Gymnastics
Adrianne Perry’s key to success is having fun while she trains
The gymnastics team finished up the pre-season with the annual Black and Gold meet on December 13th. The Black squad came out with the win over Gold, by a score of 189.650 to 177.900. Throughout the pre-season, the team lifted twice a week while running three times per week following practice. The main goals for the pre-season were to improve overall strength, explosiveness, and build lean muscle, while reducing the chance of
Wrestling
Raymond Jordan is campaigning for another AllAmerican season
The University of Missouri Tigers Wrestling Team is in the midst of successful season. The Tiger grapplers are currently ranked in the Top 10 in national poles. While the wrestling team is in season, the majority of the strength training has been conducted in the wrestling weight room at the Hearnes Center. This allows the team to be close to the training room and their locker room when workouts
Glute Ham Raises, as well as various upper body and core strengthening exercises. The Wednesday workouts were done in a circuit fashion. Each circuit would include core exercises, lunges, prehab exercises, as well as various medball throws and plyometrics. Both of the weekly workouts were geared to maintain explosive strength and stay healthy.
The team is looking forward to improving their strength and speed in the off-season for next year and hopes to reload after the loss of six seniors.
injury. The lifting sessions were total body workouts, focused on primary lifts such as back squat, various dumbbell presses, and Olympic lift variations. Plyometric exercises were also performed to keep the girls quick and explosive. Following the lifting, a mobility and stretch circuits were performed. The conditioning sessions were designed to be quick and intense, while emphasizing speed. They would begin with abdominal work and then go on to sprint work, which included interval training along with some linear sprinting.
“The girls did a very good job this pre-season” says strength and conditioning coach Tyler Looney. “I was impressed with the effort they gave. Gymnastics is a tough sport, and the girls came in everyday following practice with a good attitude and they worked hard. This is going to be a very exciting season.” Once the season begins, the girls will lift once per week and condition twice. This will allow them to stay strong and healthy throughout the season.
are early in the morning, and allow for smooth transitions after practice. A typical strength workout for the wrestling team is conducted as follows: the team warms up together and goes through a series of exercises to help reduce the chance injury. These exercises include rotator cuff strengthening, single leg balance, and multiple exercises to strengthen the muscles in the hips and shoulders. A weekly nutrition topic is discussed to aid in the athlete’s overall health and training efficiency. The athletes then receive instruction from the strength coach
for the day’s workout. From this point the team splits up into two groups: the 125-157 lb weight class and the 165-285 lb (HWT) weight class. One group will train in the weight room and the other will drill wrestling technique with the wrestling coaches on the mat. At the end each workout, the two groups will switch rooms and continue to train. Exercise selection is focused on the entire body with an emphasis on the hang clean and the back squat. The entire body receives attention in the areas of strength development and explosiveness.
Developing Today’s Finest Athletes Pat Ivey 573-882-6791 [email protected] Josh Stoner 573-884-0106 [email protected] Jana Heitmeyer
The purpose of the Mizzou Performance Club is to develop the University of Missouri's Athletic Performance program as one of the elite resources in college athletics. The club will raise funds to support the program by purchasing new and cutting edge training equipment, refurbishing existing equipment, and continuing staff development.
www.mutigers.com A Common Sense Guide to Food Choices
573-882-9820 [email protected] David Deets 573-884-7039 [email protected] Keith Caton 573-884-0107 [email protected] Antwan Floyd 573-884-0083 [email protected] Bryan Mann 573-884-0105 [email protected] Andrew Paul 573-882-8228 [email protected] Travis Kinkade 573-884-1838 [email protected] Brad Stewart
The new year is in full swing for the sports nutrition department! Our latest project is in the dining hall, where we are labeling the entrée items and the various stations (stir fry, salad bar, pizza station, etc) using a stoplight based system. We talk to the student-athletes about nutrient values (fat, protein, fiber content) for different types of food so they know why one item (ex. beans) is better than another item (ex. corn) and we place them in a ranking system. The best choice is called a “National Championship Choice” (symbolized by a green light), second best choice is called a “Big 12 Championship
Choice” (yellow light), and the third choice is called a “Average Choice” (red light). When a student-athlete eats in the dining hall, they can look at the stoplight placed over the food and know where it fits into their performance diet. For example, if there is a green light placed over an item, all student-athletes know that they can eat that food and know they made the best possible choice. When they see a yellow light, the athletes know that it is still a good choice but they should look for some green items to add to their plate. A red light means different things depending on the nutrition goals of the athlete. An athlete that is trying to gain weight
573-884-2884 [email protected] Tyler Looney 573-882-5716 [email protected]
Mission Accomplished (From Page 1) The word “pride” has taken new meaning at the University of Missouri in recent years. The football program restored some of that “Ole Mizzou” pride by winning two consecutive Big 12 North Titles. Soccer followed suit by winning their first ever Big 12 Tournament. Men’s Basketball is now on pace for its best season in recent memory
after their stunning last second victory over rival Kansas. Numerous other teams, including the softball and baseball programs, are ranked as Top 20 teams in various national polls. “What better way to reinforce that pride than to refurbish a place that every single student-athlete walks through nearly everyday,” Ivey concluded.
needs to add red light items to their plate to help them consume their required calories. An athlete that is trying to lose body fat knows they need to limit their red light choices and choose more greens and yellows. The most important thing they can learn from this is how to apply the stoplight system when they eat in restaurants or to their own cooking habits. They know that green leafy vegetables and colorful fruits are the best choices for carbohydrates while lean grilled chicken and turkey are better choices than breaded chicken and cheeseburgers. To receive a copy of our “Championship Choices” food list e-mail Keith Caton at [email protected] Brought to you by:
