mizzou performance club newsletter
Developing Today’s Finest Athletes
MIZZOU PERFORMANCE CLUB NEWSLETTER SPONSORED BY:
Featured Stories: Raising the Trophy
1
Men’s Basketball: Big 12 Champions!
2
“Beast M.O.D.E.”
3
Softball Keeps Rolling
4
2009, Issue 17
May 2009
The Road to Raising the Trophy
Wrestling Makes Its 5 Name Known Donor Recognition
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]
INGREDIENTS: 1 pre-made crepe 1 tbsp. chocolate morsels baseball, women’s tennis,c.women’s rowing, 1/2 strawberries and football. He is certi3 fied tbsp. light chocolate through United States Weightlifting whipped cream and 1/2 tbsp. chocolate sauce
This past year has marked a new era in Mizzou history. The Missouri Tiger teams have broken down barriers in almost all sporting arenas whether it be the field, the court, or the mats. With Men’s Basketball and Women’s Soccer both winning their first ever Big 12 title, Football winning its second straight Big 12 North title, and Mark Ellis being crowned a National Champion, the Tiger logo is now being held high as a symbol of excellence. But where did this newly found success begin? One thing is for sure, the Road to Raising the Trophy wasn’t traveled overnight. The path taken by our current studentathletes is one that has taken years to pave. “I have lived in Columbia for a majority of my life,” said Assistant
Athletic Director of Athletic Performance, Pat Ivey. “I have seen this University and Athletic Department grow before my eyes. When I was hired here, my goal was to be a big part of that growth.” The Yeckel Training Center has a unique place along this path. While it isn’t the final stop in the journey, the Road to Raising the Trophy passes directly through it for every athlete. “The weight room plays a large role in the development of champions. Championships are not won on accident. Not everyone has the guts to travel that road. The Yeckel Training Center will find out what you are made of,” Ivey stated. The 2008-09 school year definitely marks a turning point in Tiger
history. With such amazing leaps forward, the future for the Missouri Tigers only seems brighter. From the looks of things in the Missouri Athletics Training Complex, more championships are soon to come. Congratulations to all Tiger student-athletes! Continue to inspire and represent excellence in every sense of the word.
See how Men’s Basketball builds Big 12 Champions- Page 2
Recipe of the Month:
No Guilt Chocolate Strawberry Crepes DIRECTIONS: 1. Sprinkle chocolate chips in middle of crepe. 2. Microwave for 15 seconds. (Chocolate should not be fully melted.) 3. Add strawberries and light chocolate whipped cream to warm crepe.
4. Roll up, set on plate, and cut in ½. 5. Garnish with additional strawberries or a drizzle of chocolate sauce desired. Directions Yield 1 Serving Calories: 222 Fat: 9 grams
Page 2
2009, Issue 17 With the 2009 basketball season over, the Tigers have already began to work toward solidifying their “Fastest Forty Minutes in Basketball” reputation in 2010. Currently, the Missouri Tiger team is in their post-season phase. This includes the 4 weeks after the season’s end. The team was given 10 days off after a demanding year which included an Elite 8 appearance, a first ever Big 12 Championship, and a school record 31 wins! After the 10 day hiatus, the team is back in the weight room. The focus for the next few weeks is to correct any movement dysfunctions they may have acquired throughout the season. When June comes, the team will be divided into two groups. The newcomers will go through a Functional Movement Screening. The main focus of their program is to eliminate any movement dysfunctions that they might bring with them. The returning players will be on a four day strength program geared towards developing maximal strength. They will continue to perform corrective
Building Big 12 Champions
exercises in order to maintain previous gains. All players will do four days of agility sessions during this time. Day one will be focused on speed development. Day two will be focused on agility and change of direction. Day three will include plyometric drills performed in a sand pit (see bottom right). Day four will be basketball specific agility drills. As July comes, newcomers will begin to lift four times a week. Two days will emphasize total body strength, and two days will emphasize “explosive” movements. The returning players will go to a three day lift. The three days will
consist of two “explosive” lifting days and one total body strength building workout. this Freshman Bailey During Gee earned phase,Bigthe speed development XII Standards on all lifts will be scaled back to three days performed this summer. a week. Day one of the speed development will focus on agility training. Day two will focus on coordination and plyometrics. And day three will be focused on basketball specific agility drills. After agility or lifting drills, the players engage in pick up games four times a week. At the end of July, the players will take a three week break before the start of fall classes.
www.mu gers.com
“A special thanks goes out to the four seniors, Matt Lawrence, Michael Anderson, Jr., DeMarre Carroll, and Leo Lyons. These student-athletes embodied everything the University of Missouri stands for. They truly displayed the qualities of a champion.” - David Deets– Men’s Basketball Strength and Conditioning Coach
Women’s Basketball The Mizzou Women’s Basketball team is back in the weight room for the post-season. The main goal right now is to re-establish motor patterns that hadn’t been used during the season and to improve work capacity. To do this, they are changing a lot of things throughout the workout. The warm-ups are now being done with a medicine ball and they start at 10 exercises for 20 repetitions each, and by the end of the post-season will be up to 20 exercises for 20 repetitions each. These exercises stimulate the body with new movements each workout as well as increase
the athletes’ work capacity. The weight workouts have been changed up as well. The heavy weights and low reps have disappeared for now in favor of lighter weights and higher reps to help their bodies heal from the long season. They are not performing any of the core lifts that they will do for the off-season, pre-season, or in-season. Instead of performing back squats, they are performing front squats, zercher squats, or step ups in order to develop some leg strength without loading the spine. No flat bench presses have been done, instead, incline presses at 45 and 60 degrees. They are also improving their work capacity through the use of Javorek’s Complexes. These com-
plexes vary from 5 exercises to 20 exercises, and from 3 to 20 repetitions per exercise. The shortest complex takes 45 seconds to complete while the longest one takes around 90 seconds to complete. These complexes are done with light weight and performed with speed type exercises done as quickly as possible. The goal is to improve the work capacity while maintaining a high velocity, a sort of power endurance type of training. The are all full body exercises which deliver a fantastic effect for the athlete, improving their conditioning and preparing their body for the next phase which is the off-season ahead.
Page 3
MIZZOU PERFORMANCE CLUB NEWSLETTER
Football: “Beast M.O.D.E.” The Winter 2009 off-season was a very successful one. Personal records were broken, team records set, and mental preparation for the upcoming 2009 season is off and running. The motto for the new season is “BEAST M.O.D.E.”, (M – Motivation, O – Opportunity, D – Desire, E – Enthusiasm) which was decided upon by our batch of rising juniors. With each passing workout, the focus and intensity kept rising to new levels as the leaders found
their footing and voiced expectations. The off-season culminated with testing and the Team PR percentages (shown below) overall are the best they have been during Coach Pinkel’s era, which shows, not only hard work, but that this team gets results! These are some of this off-season’s highlights: Bench Press – 85%; Hang Clean – 94%; Squat – 95% Vertical Jump – 84%; Broad Jump – 81%
40 Yard Dash– 96%; 3-Cone – 99%; I-Test – 98%; In addition to all the PR’s, some of the other highlights include:
which represents 73% of the team; 33 of these players have eclipsed the 35+” mark (another all-time high, since 2001)! 28 players ran a 4.50 second or better 40 yard dash, 10 at 4.40 or better (also all-time highs, since 2001)! As Spring Football unfolds the payoff for the hard work and increases in strength and speed are becoming apparent. Competition is high and the players continue to push themselves to get better. During the first week of spring ball we had 7 players PR on Hang Clean. We continued to have players attempting PR’s after Spring Break. We are looking forward to a very productive Summer training program and an exciting 2009 Football season.
Back Squat: 53 players went over the 500lb max mark with 20 squatting 600 lbs or more, both all-time highs (since 2001)
74 players have a vertical jump of 30 inches or higher
Mizzou Seniors Put on Show: NFL Pro Day
It was the final culmination to many weeks of tough, grueling physical training. Following another very successful Mizzou football season, there was little time for many of the senior players to celebrate before the start of the next step in their football careers. The NFL Combine is one of most highly publicized events in sports each year. This event, along with Pro Day workouts conducted all across the country, has acquired a tremendous amount of media and fan attention from all over. No coincidence that there were a record number of NFL prospects after
sending off the most successful senior class in Mizzou football history. Following the end of the 2008 season, many of the Mizzou players who entered themselves as draft eligibles in this year’s NFL draft began training in preparation for testing. Many of them stayed to workout here at Mizzou. Within a week after the season was over training began. An alltime high 6 Mizzou invitees were asked to showcase their talent at the NFL combine in Indianapolis. March 5, as well as March 19, also marked the NFL Pro Days held here at the University of Mis-
Join the Tiger Quarterback Club at
www.tigerqbclub.com
Official Boosters of Missouri Tiger Football souri. The stage was set, with media, agents, fans, teammates and families present. Scouts, coaches, and GMs represented nearly every NFL team. The Mizzou Athletic Performance staff helped orchestrate one of the most well organized Pro Days in the country. “This day is all about the athletes and providing them with every possible resource we can in order for them to succeed” said Strength and Conditioning Coach Antwan Floyd. With the NFL networks cameras and the many fans and supporters present, the seniors did not disappoint. There were many notable performances and outstanding showings by Jeremy Maclin (top left) Ziggy Hood (top right), William Moore (right), Tommy Saunders and many others. Each one drew much attention by setting some personal records on both days. Congratulations to all Mizzou seniors and best of luck in the future!
Maclin (top left), Hood (top right), and Moore (above) all had great showings at this year’s Pro Day as well as the NFL Combine
Page 4
Junior Caitlyn Vann
MIZZOU PERFORMANCE CLUB NEWSLETTER This years Missouri Tiger softball team is on pace to go down as one of the most successful Mizzou teams of all time. With only two games left in their regular season, their record stands at an astonishing 41-7! While their off-season was filled with personal records and team records, their efforts during the season were centered around bringing their new found strength to the field. “The general plan for in-season training is to ‘maintain’ strength levels. However, we also need to know which points of the season are most important,” said Strength and Conditioning Coach Andrew Paul. With a very long season (around 60 games) the goal is to keep the players stong during the most important times of the year. In this case the most important times of the year include Big 12 and post-season play. Prior to Big 12 play, the team
Baseball
Lollis (above) and Gibson (right) are both having strong showings this season
The Mizzou Baseball team has had a few bumps in the road during the 2009 season. At the present time the Mizzou Tigers sit in eighth place in the Big 12 Conference. However, there are a few bright notes to the season. Kyle Gibson is pitching well and has thrown a couple of complete games and two different hitters are hitting over .300. In the weight room, the Tigers have continued working hard during the in-season. They have done a great job of keeping all
Track and Field
Chris Rohr earned AllAmerica honors this past indoor season
Ken Blanchard wrote a book called, Whale Done: The Power of Positive Relationships. It entails the process of increasing mental wellness through positive reinforcement. We immulate this philosophy with all of our teams in the weight room and find that the athletes take more ownership of their training when we do. This shifts coaches responsibility toward educating the athlete on what is available and allowing them to make the right
was lifting twice a week. During this time, the team lifted heavier weights, for few repetitions. This type of work was actually meant to gain strength while in-season. This progressive type of training culminated the week before Big 12 play began. Once conference games started, the emphasis shifted in order to
work toward the strengths of each player. The athletes that are labeled as “speed” players are training to maintain their speed while the “power” athletes are trained to maintain strength. “My philosophy is simple. Keep the speed players fast and the power players strong,” as Coach Paul put it. As the season winds down and post-season play begins, the goal will be to simply make the athletes feel better during the later parts of the season. This includes the use of self-massage techniques, extensive mobility work, and injury preventative training. Come post-season time, it isn’t always the best team that wins, but often it is the healthiest team that come out on top.
their joints strong while increasing there overall explosiveness. Lifting two days a week in-season is tough for a team that can play anywhere between 3 and 5 games a week, but the results definitely outweigh the time that they put in. We have incorporated more corrective movements, thoracic spine movements, and foam rolling this year. The athletes have responded positively and have had very few, if any, injuries this season. The team will continue to train hard during the season and refocus after the slow start. Their lifting program will continue to change to
work on areas that they need to improve on and to make sure the athletes do not get physically and mentally stale from repeating the same workouts.
decisions. “When it comes to catching kids doing things right, Rick McGuire’s Track & Field Team exudes this philosophy on and off the field”, said Strength and Conditioning Coach, Antwan Floyd. Doing things right has allowed the Track team to have another spectacular indoor season where they have produced NCAA qualifiers in 7 events. The programs at this point in the season are streamlined and training volume is dramatically decreased. The main focus is on the athlete’s recovery and main-
taining explosiveness. In order to facilitate recovery, athletes perform self myofascial release by utilizing our foam rollers. The foam rollers help break up microfiber adhesions that occur by the thousands during intense activity. By compressing the muscles with the foam roller these adhesions are broken up, the muscle belly returns to a healthy state faster and athletes are able to perform on a more consistent basis. Fresh muscles and a fresh mindset show promise of a fruitful outdoor season.
Page 5
Junior Caitlyn Vann
MIZZOU PERFORMANCE CLUB NEWSLETTER The University of Missouri Tigers Wrestling Team concluded their season with a bang! The Tigers sent eight wrestlers to the NCAA National Tournament in St. Louis. Five AllAmericans, one National Champion in Mark Ellis (left) and a final national ranking of seventh was the result. Entering the off-season, the Tiger Wrestling team is hungry to set a lot of personal records in the weight room. They are taking full advantage of the numerous opportunities to improve themselves physically as multiple personal records have already been set. Dom Bradley started his off-season on the right track, by breaking the team heavyweight squat record with a squat of 582 lbs! The team trains three days a week in the off-season. Starting in the Devine Pavilion where a quick, high tempo warm up is performed followed by a series
Gymnastics
Sarah Shire just completed a fantastic junior campaign
The Lady Tiger gymnasts finished up a strong season with senior Adrianne Perry and junior Sarah Shire qualifying for the NCAA National Championships held in Lincoln, Nebraska. The team finished 3rd in the NCAA Northeastern regional. The team continued to work hard in the weight room during the season, and this hard work put
Wrestling Proves Itself Powerful
of plyometrics that are meant to increase the team’s ability to absorb and produce force. Following plyometrics, the team splits into two groups; lightweights (125-157 lbs), and heavyweights (165-285 lbs) to compete against others in their group. These competitions include plate pushes, partner wheel -barrow races, partner carry relays, and other ways to promote competition within the team. Before the lifting begins, the team will do a “pre-hab” shoulder exercise in order to reduce the frequency and seriousness of future
shoulder injuries. The three main lifts focused on during the off season are the bench press, back squat, and the hang clean. While the bench press focuses on upper body strength and the back squat on lower body, the hang clean emphasizes total body explosiveness. The remainder of the daily lifting consists of complementary exercises to the core lifts. These exercises include a variety of pulling exercises with the upper and lower extremities. As a cool down, the team will perform flexibility and mobility exercises.
the team in a position to have a great post season showing. The in-season training consisted of two days of conditioning and one day of lifting. This was done to allow adequate recovery in preparation for traveling and the weekend competition. The conditioning sessions began with a plyometric or ab exercise, followed by the running. This consisted of high intensity sprint work followed by a stretching routine. The lifting days consisted of a total body lift that
utilized a combination of explosive exercises along with upper and lower body lifts. Each lifting session ended with a series of mobility exercises along with a static stretch to promote recovery. The goal of the in-season program was to continue to build cardiovascular endurance, mprove body composition, and also maintain strength. This rotation of lifting and conditioning sessions allowed the team to be in top shape for competitions during the season.
Swimming & Diving
Missouri’s Swimming and Diving Teams bring their Mizzou pride everywhere
After finishing their most successful season ever, the swim team is starting their spring workouts in preparation for next season. The swimmers are focusing on building strength and putting on more muscle mass. They are split into two groups with the sprinters lifting four days and the mid-distance and distance groups lifting three days per week. The sprinters are lifting lower body on Mondays and Wednesdays. They use complex exercises, such as, box squats, front squats, hang cleans
and power shrugs. On Tuesdays and Fridays, they lift upper body. Bench press, incline bench, weighted pull-ups and barbell rows are some examples. They are aiming to break some team records before they leave for the summer! The mid-distance and distance groups are doing total body all three days with a day off in between. They do box squats as well as close grip bench, step-up to reverse lunges, and pull-ups. Wednesdays, this group does a team ab session for about 20
minutes, focusing on mental toughness and teamwork. We’re looking to finish strong in one of our most challenging off-seasons yet! Also coming off of a great season, the diving team continues to work hard in the weight room as well. They are lifting four days per week, two upper body days and two lower body days. A combination of Olympic lifting along with squat and bench press variations are being used. Every day concludes with a “toughness exercise”. The team will continue to train throughout the summer in preparation for next season.
Developing Today’s Finest Athletes Pat Ivey 573-882-6791 [email protected]
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
Josh Stoner 573-884-0106 [email protected]
All Conference Jana Heitmeyer
Dennis Bullard
573-882-9820
Christian & Teri Cantwell
[email protected] David Deets 573-884-7039 [email protected] Keith Caton 573-884-0107 [email protected] Antwan Floyd 573-884-0083
Hall of Fame Tom Atkins Roger Brown
Mr. & Mrs. William F. Capper
Wade Rome
Martin Rucker
Jack and Donna Smith
A.J. & Diana Ofodile
Jane Yeckel
[email protected] Bryan Mann 573-884-0105
Professional
All-American
Tom Deters
Edward & Charlotte Mehrer Randy & Pam Oberdiek
Chad Ennis
Justin Ogden
David Hennies
Mark S. Schroder
Don Walsworth
Team Captain Mike and Roxanne Alden
Gene McArtor
John Allen
Hugh W. McMullen
Frank Aten
Phil & Lorie Montag
Bob Barton
Eric R. Morrison
Mike Bunge
Cory Nelson Paul M. Olive
Bill Bunton
Keith & Judy Miller
Bill Caldwell
Tim Cluny
Mark E. Morris
Tiger John Cleek Sr. & Jr.
Gil Phillips
Greg Paffrath
Gerald V. Cupp, M.D.
Gordon Portell
Andrew Paul
Mike Wilson & Joyce Farrell
Tony A. Palmer Jr.
Michael Cupp
William C. Price
573-882-8228
Carl J. Gessler
Gary R. Pinkel
Johnnie L. Frese
Jim Ragland
Paul Griesedieck
Jeff & Sheila Reese
Monte Gilliland
Leesa Saunders
Alan B. Hatfield
Wayne Sells
Danny Groves Brett Halter
Howard & Martha Lee Schmidt
Dick Hudson
Steve & Ursula Smith
Jim Larsen
Lorah A. Steiner
[email protected]
[email protected] Travis Kinkade 573-884-1838 [email protected] Brad Stewart 573-884-2884
Bo Hoskins
Gema & Jim Simmons
Mary Hyder
Bradley & Cynthia Strecker
Pat & Starla Ivey
Dr. John W. Tabash
Alan D. Kimes
Tiger Quarterback Club
Tony Logan
Richard Wise
Joel Looney
Kevin and Anita Woods
[email protected] Tyler Looney 573-882-5716 [email protected]
The Mizzou Athletic Performance Department would like to thank every one of our members that has helped in making the Mizzou Performance Club a great success. For the first year ever, we have reached our goal of $15,000!
The student-athletes at Missouri are fortunate to have supporters as great as yourselves.
Thank you again for your continued support! Let us continue to provide our athletes with the best training possible! Sincerely,
Pat Ivey Assistant Athletic Director for Athletic Performance
Keith Caton Director of the Mizzou Performance Club
MIZZOU PERFORMANCE CLUB NEWSLETTER SPONSORED BY:
Featured Stories: Raising the Trophy
1
Men’s Basketball: Big 12 Champions!
2
“Beast M.O.D.E.”
3
Softball Keeps Rolling
4
2009, Issue 17
May 2009
The Road to Raising the Trophy
Wrestling Makes Its 5 Name Known Donor Recognition
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]
INGREDIENTS: 1 pre-made crepe 1 tbsp. chocolate morsels baseball, women’s tennis,c.women’s rowing, 1/2 strawberries and football. He is certi3 fied tbsp. light chocolate through United States Weightlifting whipped cream and 1/2 tbsp. chocolate sauce
This past year has marked a new era in Mizzou history. The Missouri Tiger teams have broken down barriers in almost all sporting arenas whether it be the field, the court, or the mats. With Men’s Basketball and Women’s Soccer both winning their first ever Big 12 title, Football winning its second straight Big 12 North title, and Mark Ellis being crowned a National Champion, the Tiger logo is now being held high as a symbol of excellence. But where did this newly found success begin? One thing is for sure, the Road to Raising the Trophy wasn’t traveled overnight. The path taken by our current studentathletes is one that has taken years to pave. “I have lived in Columbia for a majority of my life,” said Assistant
Athletic Director of Athletic Performance, Pat Ivey. “I have seen this University and Athletic Department grow before my eyes. When I was hired here, my goal was to be a big part of that growth.” The Yeckel Training Center has a unique place along this path. While it isn’t the final stop in the journey, the Road to Raising the Trophy passes directly through it for every athlete. “The weight room plays a large role in the development of champions. Championships are not won on accident. Not everyone has the guts to travel that road. The Yeckel Training Center will find out what you are made of,” Ivey stated. The 2008-09 school year definitely marks a turning point in Tiger
history. With such amazing leaps forward, the future for the Missouri Tigers only seems brighter. From the looks of things in the Missouri Athletics Training Complex, more championships are soon to come. Congratulations to all Tiger student-athletes! Continue to inspire and represent excellence in every sense of the word.
See how Men’s Basketball builds Big 12 Champions- Page 2
Recipe of the Month:
No Guilt Chocolate Strawberry Crepes DIRECTIONS: 1. Sprinkle chocolate chips in middle of crepe. 2. Microwave for 15 seconds. (Chocolate should not be fully melted.) 3. Add strawberries and light chocolate whipped cream to warm crepe.
4. Roll up, set on plate, and cut in ½. 5. Garnish with additional strawberries or a drizzle of chocolate sauce desired. Directions Yield 1 Serving Calories: 222 Fat: 9 grams
Page 2
2009, Issue 17 With the 2009 basketball season over, the Tigers have already began to work toward solidifying their “Fastest Forty Minutes in Basketball” reputation in 2010. Currently, the Missouri Tiger team is in their post-season phase. This includes the 4 weeks after the season’s end. The team was given 10 days off after a demanding year which included an Elite 8 appearance, a first ever Big 12 Championship, and a school record 31 wins! After the 10 day hiatus, the team is back in the weight room. The focus for the next few weeks is to correct any movement dysfunctions they may have acquired throughout the season. When June comes, the team will be divided into two groups. The newcomers will go through a Functional Movement Screening. The main focus of their program is to eliminate any movement dysfunctions that they might bring with them. The returning players will be on a four day strength program geared towards developing maximal strength. They will continue to perform corrective
Building Big 12 Champions
exercises in order to maintain previous gains. All players will do four days of agility sessions during this time. Day one will be focused on speed development. Day two will be focused on agility and change of direction. Day three will include plyometric drills performed in a sand pit (see bottom right). Day four will be basketball specific agility drills. As July comes, newcomers will begin to lift four times a week. Two days will emphasize total body strength, and two days will emphasize “explosive” movements. The returning players will go to a three day lift. The three days will
consist of two “explosive” lifting days and one total body strength building workout. this Freshman Bailey During Gee earned phase,Bigthe speed development XII Standards on all lifts will be scaled back to three days performed this summer. a week. Day one of the speed development will focus on agility training. Day two will focus on coordination and plyometrics. And day three will be focused on basketball specific agility drills. After agility or lifting drills, the players engage in pick up games four times a week. At the end of July, the players will take a three week break before the start of fall classes.
www.mu gers.com
“A special thanks goes out to the four seniors, Matt Lawrence, Michael Anderson, Jr., DeMarre Carroll, and Leo Lyons. These student-athletes embodied everything the University of Missouri stands for. They truly displayed the qualities of a champion.” - David Deets– Men’s Basketball Strength and Conditioning Coach
Women’s Basketball The Mizzou Women’s Basketball team is back in the weight room for the post-season. The main goal right now is to re-establish motor patterns that hadn’t been used during the season and to improve work capacity. To do this, they are changing a lot of things throughout the workout. The warm-ups are now being done with a medicine ball and they start at 10 exercises for 20 repetitions each, and by the end of the post-season will be up to 20 exercises for 20 repetitions each. These exercises stimulate the body with new movements each workout as well as increase
the athletes’ work capacity. The weight workouts have been changed up as well. The heavy weights and low reps have disappeared for now in favor of lighter weights and higher reps to help their bodies heal from the long season. They are not performing any of the core lifts that they will do for the off-season, pre-season, or in-season. Instead of performing back squats, they are performing front squats, zercher squats, or step ups in order to develop some leg strength without loading the spine. No flat bench presses have been done, instead, incline presses at 45 and 60 degrees. They are also improving their work capacity through the use of Javorek’s Complexes. These com-
plexes vary from 5 exercises to 20 exercises, and from 3 to 20 repetitions per exercise. The shortest complex takes 45 seconds to complete while the longest one takes around 90 seconds to complete. These complexes are done with light weight and performed with speed type exercises done as quickly as possible. The goal is to improve the work capacity while maintaining a high velocity, a sort of power endurance type of training. The are all full body exercises which deliver a fantastic effect for the athlete, improving their conditioning and preparing their body for the next phase which is the off-season ahead.
Page 3
MIZZOU PERFORMANCE CLUB NEWSLETTER
Football: “Beast M.O.D.E.” The Winter 2009 off-season was a very successful one. Personal records were broken, team records set, and mental preparation for the upcoming 2009 season is off and running. The motto for the new season is “BEAST M.O.D.E.”, (M – Motivation, O – Opportunity, D – Desire, E – Enthusiasm) which was decided upon by our batch of rising juniors. With each passing workout, the focus and intensity kept rising to new levels as the leaders found
their footing and voiced expectations. The off-season culminated with testing and the Team PR percentages (shown below) overall are the best they have been during Coach Pinkel’s era, which shows, not only hard work, but that this team gets results! These are some of this off-season’s highlights: Bench Press – 85%; Hang Clean – 94%; Squat – 95% Vertical Jump – 84%; Broad Jump – 81%
40 Yard Dash– 96%; 3-Cone – 99%; I-Test – 98%; In addition to all the PR’s, some of the other highlights include:
which represents 73% of the team; 33 of these players have eclipsed the 35+” mark (another all-time high, since 2001)! 28 players ran a 4.50 second or better 40 yard dash, 10 at 4.40 or better (also all-time highs, since 2001)! As Spring Football unfolds the payoff for the hard work and increases in strength and speed are becoming apparent. Competition is high and the players continue to push themselves to get better. During the first week of spring ball we had 7 players PR on Hang Clean. We continued to have players attempting PR’s after Spring Break. We are looking forward to a very productive Summer training program and an exciting 2009 Football season.
Back Squat: 53 players went over the 500lb max mark with 20 squatting 600 lbs or more, both all-time highs (since 2001)
74 players have a vertical jump of 30 inches or higher
Mizzou Seniors Put on Show: NFL Pro Day
It was the final culmination to many weeks of tough, grueling physical training. Following another very successful Mizzou football season, there was little time for many of the senior players to celebrate before the start of the next step in their football careers. The NFL Combine is one of most highly publicized events in sports each year. This event, along with Pro Day workouts conducted all across the country, has acquired a tremendous amount of media and fan attention from all over. No coincidence that there were a record number of NFL prospects after
sending off the most successful senior class in Mizzou football history. Following the end of the 2008 season, many of the Mizzou players who entered themselves as draft eligibles in this year’s NFL draft began training in preparation for testing. Many of them stayed to workout here at Mizzou. Within a week after the season was over training began. An alltime high 6 Mizzou invitees were asked to showcase their talent at the NFL combine in Indianapolis. March 5, as well as March 19, also marked the NFL Pro Days held here at the University of Mis-
Join the Tiger Quarterback Club at
www.tigerqbclub.com
Official Boosters of Missouri Tiger Football souri. The stage was set, with media, agents, fans, teammates and families present. Scouts, coaches, and GMs represented nearly every NFL team. The Mizzou Athletic Performance staff helped orchestrate one of the most well organized Pro Days in the country. “This day is all about the athletes and providing them with every possible resource we can in order for them to succeed” said Strength and Conditioning Coach Antwan Floyd. With the NFL networks cameras and the many fans and supporters present, the seniors did not disappoint. There were many notable performances and outstanding showings by Jeremy Maclin (top left) Ziggy Hood (top right), William Moore (right), Tommy Saunders and many others. Each one drew much attention by setting some personal records on both days. Congratulations to all Mizzou seniors and best of luck in the future!
Maclin (top left), Hood (top right), and Moore (above) all had great showings at this year’s Pro Day as well as the NFL Combine
Page 4
Junior Caitlyn Vann
MIZZOU PERFORMANCE CLUB NEWSLETTER This years Missouri Tiger softball team is on pace to go down as one of the most successful Mizzou teams of all time. With only two games left in their regular season, their record stands at an astonishing 41-7! While their off-season was filled with personal records and team records, their efforts during the season were centered around bringing their new found strength to the field. “The general plan for in-season training is to ‘maintain’ strength levels. However, we also need to know which points of the season are most important,” said Strength and Conditioning Coach Andrew Paul. With a very long season (around 60 games) the goal is to keep the players stong during the most important times of the year. In this case the most important times of the year include Big 12 and post-season play. Prior to Big 12 play, the team
Baseball
Lollis (above) and Gibson (right) are both having strong showings this season
The Mizzou Baseball team has had a few bumps in the road during the 2009 season. At the present time the Mizzou Tigers sit in eighth place in the Big 12 Conference. However, there are a few bright notes to the season. Kyle Gibson is pitching well and has thrown a couple of complete games and two different hitters are hitting over .300. In the weight room, the Tigers have continued working hard during the in-season. They have done a great job of keeping all
Track and Field
Chris Rohr earned AllAmerica honors this past indoor season
Ken Blanchard wrote a book called, Whale Done: The Power of Positive Relationships. It entails the process of increasing mental wellness through positive reinforcement. We immulate this philosophy with all of our teams in the weight room and find that the athletes take more ownership of their training when we do. This shifts coaches responsibility toward educating the athlete on what is available and allowing them to make the right
was lifting twice a week. During this time, the team lifted heavier weights, for few repetitions. This type of work was actually meant to gain strength while in-season. This progressive type of training culminated the week before Big 12 play began. Once conference games started, the emphasis shifted in order to
work toward the strengths of each player. The athletes that are labeled as “speed” players are training to maintain their speed while the “power” athletes are trained to maintain strength. “My philosophy is simple. Keep the speed players fast and the power players strong,” as Coach Paul put it. As the season winds down and post-season play begins, the goal will be to simply make the athletes feel better during the later parts of the season. This includes the use of self-massage techniques, extensive mobility work, and injury preventative training. Come post-season time, it isn’t always the best team that wins, but often it is the healthiest team that come out on top.
their joints strong while increasing there overall explosiveness. Lifting two days a week in-season is tough for a team that can play anywhere between 3 and 5 games a week, but the results definitely outweigh the time that they put in. We have incorporated more corrective movements, thoracic spine movements, and foam rolling this year. The athletes have responded positively and have had very few, if any, injuries this season. The team will continue to train hard during the season and refocus after the slow start. Their lifting program will continue to change to
work on areas that they need to improve on and to make sure the athletes do not get physically and mentally stale from repeating the same workouts.
decisions. “When it comes to catching kids doing things right, Rick McGuire’s Track & Field Team exudes this philosophy on and off the field”, said Strength and Conditioning Coach, Antwan Floyd. Doing things right has allowed the Track team to have another spectacular indoor season where they have produced NCAA qualifiers in 7 events. The programs at this point in the season are streamlined and training volume is dramatically decreased. The main focus is on the athlete’s recovery and main-
taining explosiveness. In order to facilitate recovery, athletes perform self myofascial release by utilizing our foam rollers. The foam rollers help break up microfiber adhesions that occur by the thousands during intense activity. By compressing the muscles with the foam roller these adhesions are broken up, the muscle belly returns to a healthy state faster and athletes are able to perform on a more consistent basis. Fresh muscles and a fresh mindset show promise of a fruitful outdoor season.
Page 5
Junior Caitlyn Vann
MIZZOU PERFORMANCE CLUB NEWSLETTER The University of Missouri Tigers Wrestling Team concluded their season with a bang! The Tigers sent eight wrestlers to the NCAA National Tournament in St. Louis. Five AllAmericans, one National Champion in Mark Ellis (left) and a final national ranking of seventh was the result. Entering the off-season, the Tiger Wrestling team is hungry to set a lot of personal records in the weight room. They are taking full advantage of the numerous opportunities to improve themselves physically as multiple personal records have already been set. Dom Bradley started his off-season on the right track, by breaking the team heavyweight squat record with a squat of 582 lbs! The team trains three days a week in the off-season. Starting in the Devine Pavilion where a quick, high tempo warm up is performed followed by a series
Gymnastics
Sarah Shire just completed a fantastic junior campaign
The Lady Tiger gymnasts finished up a strong season with senior Adrianne Perry and junior Sarah Shire qualifying for the NCAA National Championships held in Lincoln, Nebraska. The team finished 3rd in the NCAA Northeastern regional. The team continued to work hard in the weight room during the season, and this hard work put
Wrestling Proves Itself Powerful
of plyometrics that are meant to increase the team’s ability to absorb and produce force. Following plyometrics, the team splits into two groups; lightweights (125-157 lbs), and heavyweights (165-285 lbs) to compete against others in their group. These competitions include plate pushes, partner wheel -barrow races, partner carry relays, and other ways to promote competition within the team. Before the lifting begins, the team will do a “pre-hab” shoulder exercise in order to reduce the frequency and seriousness of future
shoulder injuries. The three main lifts focused on during the off season are the bench press, back squat, and the hang clean. While the bench press focuses on upper body strength and the back squat on lower body, the hang clean emphasizes total body explosiveness. The remainder of the daily lifting consists of complementary exercises to the core lifts. These exercises include a variety of pulling exercises with the upper and lower extremities. As a cool down, the team will perform flexibility and mobility exercises.
the team in a position to have a great post season showing. The in-season training consisted of two days of conditioning and one day of lifting. This was done to allow adequate recovery in preparation for traveling and the weekend competition. The conditioning sessions began with a plyometric or ab exercise, followed by the running. This consisted of high intensity sprint work followed by a stretching routine. The lifting days consisted of a total body lift that
utilized a combination of explosive exercises along with upper and lower body lifts. Each lifting session ended with a series of mobility exercises along with a static stretch to promote recovery. The goal of the in-season program was to continue to build cardiovascular endurance, mprove body composition, and also maintain strength. This rotation of lifting and conditioning sessions allowed the team to be in top shape for competitions during the season.
Swimming & Diving
Missouri’s Swimming and Diving Teams bring their Mizzou pride everywhere
After finishing their most successful season ever, the swim team is starting their spring workouts in preparation for next season. The swimmers are focusing on building strength and putting on more muscle mass. They are split into two groups with the sprinters lifting four days and the mid-distance and distance groups lifting three days per week. The sprinters are lifting lower body on Mondays and Wednesdays. They use complex exercises, such as, box squats, front squats, hang cleans
and power shrugs. On Tuesdays and Fridays, they lift upper body. Bench press, incline bench, weighted pull-ups and barbell rows are some examples. They are aiming to break some team records before they leave for the summer! The mid-distance and distance groups are doing total body all three days with a day off in between. They do box squats as well as close grip bench, step-up to reverse lunges, and pull-ups. Wednesdays, this group does a team ab session for about 20
minutes, focusing on mental toughness and teamwork. We’re looking to finish strong in one of our most challenging off-seasons yet! Also coming off of a great season, the diving team continues to work hard in the weight room as well. They are lifting four days per week, two upper body days and two lower body days. A combination of Olympic lifting along with squat and bench press variations are being used. Every day concludes with a “toughness exercise”. The team will continue to train throughout the summer in preparation for next season.
Developing Today’s Finest Athletes Pat Ivey 573-882-6791 [email protected]
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
Josh Stoner 573-884-0106 [email protected]
All Conference Jana Heitmeyer
Dennis Bullard
573-882-9820
Christian & Teri Cantwell
[email protected] David Deets 573-884-7039 [email protected] Keith Caton 573-884-0107 [email protected] Antwan Floyd 573-884-0083
Hall of Fame Tom Atkins Roger Brown
Mr. & Mrs. William F. Capper
Wade Rome
Martin Rucker
Jack and Donna Smith
A.J. & Diana Ofodile
Jane Yeckel
[email protected] Bryan Mann 573-884-0105
Professional
All-American
Tom Deters
Edward & Charlotte Mehrer Randy & Pam Oberdiek
Chad Ennis
Justin Ogden
David Hennies
Mark S. Schroder
Don Walsworth
Team Captain Mike and Roxanne Alden
Gene McArtor
John Allen
Hugh W. McMullen
Frank Aten
Phil & Lorie Montag
Bob Barton
Eric R. Morrison
Mike Bunge
Cory Nelson Paul M. Olive
Bill Bunton
Keith & Judy Miller
Bill Caldwell
Tim Cluny
Mark E. Morris
Tiger John Cleek Sr. & Jr.
Gil Phillips
Greg Paffrath
Gerald V. Cupp, M.D.
Gordon Portell
Andrew Paul
Mike Wilson & Joyce Farrell
Tony A. Palmer Jr.
Michael Cupp
William C. Price
573-882-8228
Carl J. Gessler
Gary R. Pinkel
Johnnie L. Frese
Jim Ragland
Paul Griesedieck
Jeff & Sheila Reese
Monte Gilliland
Leesa Saunders
Alan B. Hatfield
Wayne Sells
Danny Groves Brett Halter
Howard & Martha Lee Schmidt
Dick Hudson
Steve & Ursula Smith
Jim Larsen
Lorah A. Steiner
[email protected]
[email protected] Travis Kinkade 573-884-1838 [email protected] Brad Stewart 573-884-2884
Bo Hoskins
Gema & Jim Simmons
Mary Hyder
Bradley & Cynthia Strecker
Pat & Starla Ivey
Dr. John W. Tabash
Alan D. Kimes
Tiger Quarterback Club
Tony Logan
Richard Wise
Joel Looney
Kevin and Anita Woods
[email protected] Tyler Looney 573-882-5716 [email protected]
The Mizzou Athletic Performance Department would like to thank every one of our members that has helped in making the Mizzou Performance Club a great success. For the first year ever, we have reached our goal of $15,000!
The student-athletes at Missouri are fortunate to have supporters as great as yourselves.
Thank you again for your continued support! Let us continue to provide our athletes with the best training possible! Sincerely,
Pat Ivey Assistant Athletic Director for Athletic Performance
Keith Caton Director of the Mizzou Performance Club
