houston texans strength conditioning manual

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houston texans strength conditioning manual

The site may not work properly if you don't update your browser. If you do not update your browser, we suggest you visit old reddit. Press J to jump to the feed. Getting in the weight room is the key to gainz. Only 25% of your daily caloric intake should come in the form of fat. Only 15% of your daily caloric intake should come from protein. Yeah if you plan on running around for 3 hours, you should probably get 60% carbs, but if you want to build muscle 60% is crazy. Genetic potential and the intensity of exercise stimulate muscular development, not the number of reps. I eat about 50% -60% carbs 25% protein and the rest fats. It helps. High carb is also best for building muscle. The 132-pound lifter uses the same system of heavy weights and as few reps as the 165-pound lifter, the 198-pound lifter, and the super heavyweight lifter. Each has a specific body type and amount of muscle mass. Why isn’t the 132-pound lifter bulky like the 198-pound lifter, or the super heavyweight. They all perform the same exercises and combination of sets and reps. The amount of muscle mass each lifter develops is different because it has nothing to do with the number of reps they perform. The amount of muscle mass each athlete develops is dictated by their genetic predisposition for adding muscle. The bigger lifters are lifting heavier weights, so'd they'd have more muscle right. Wouldn't that explain the difference. I'm not smart enough to know the science behind what different rep schemes actually do to my muscles, but this analogy is very clearly broken. EDIT: It is an interesting read though. The cumulative results of all of these studies about rep ranges and rest times and intensity is that.those things don't really matter. Do heavy triples consistently, you get bigger and stronger. Do sets of 12, you get bigger and stronger. The difference in gains is negligible and inconsistent.http://www.popnmusic.fr/userfiles/carrier-split-type-aircon-installation-manual.xml

You might get 1% stronger on 3s than 12s, or you might get 1% bigger on 12s than 3s, but both get you bigger and stronger, and neither is clearly better than the other. Every meta-analysis of the science shows that the things that really matter are eating enough, getting enough sleep, training regularly for a long time, and genetics. Those things REALLY affect your gains. 3 reps at 90% vs 12 reps at 70% doesn't really significantly impact gains in the long run. If you lift multiple times a week, eat enough, and sleep enough, that's 99% of your gains right there. The details of the sets and reps are not important compared to those things. I'm not convinced this is actually true in general. In powerlifting specifically, I'm pretty sure it's false. I didn't see much progress outside of increased work capacity and insane pumps on chest, shoulder and tri days. I posted this article in hopes to help newbs like me that stress about how to build muscle effectively and that its a waste to do 3x15 when I should be doing 3x5 or pyramid or AMRAP. I always read different shit - low rep, high weight gives you big muscles and low weight, high rep gives you skinny but ripped muscles - fuck that shit just lift til your dick falls off and the rest will take care of itself. All rights reserved Back to top. Here is what is included. CONDITIONING: Aerobic Exercise, Predict Maximum Heart Rate, Interval Training, Texans Interval Workouts, Specificity of Conditioning, and Skilled Pattern Running. FLEXIBILITY: Stretching guidelines. MUSCULAR FITNESS: Program Organization, The Rep, How Much Weight, How Many Sets, Order of Exercise, Multi-joint Exercises, Isolation Exercises, How Much Rest Between Exercises, Explosive Training, and In-Season Training. REST: Information about rest. Conclusion. Bibliography.Seller's Response Great communication and prompt feedback. Pleasure to work with. I'm looking for a really good core-strength workout - hope you put one out.http://www.pradeepgyawali.com.np/userfiles/carrier-supra-422-service-manual.xml

Related Tags workout plan guide diet weightlifting strength program. First Period: From the end of the last game of the season to the first day of the off-season conditioning program. This period should be used to recover mentally and physically. Schedule surgeries and vacations during this period. From the end of the season until the off-season conditioning program begins we suggest the following: 1. Do not gain any weight (Do not gain a pound). 2. If you are not lifting lose weight (if you are not lifting regularly your muscles will atrophy and your body weight should decrease accordingly). Lose excess body fat. Participate in recreational exercise (total inactivity not suggested). Second Period: The beginning of the off-season conditioning program to the April Coaching Sessions. Organized lifting workouts and supervised running sessions begin during this period. Specific running times and days will be posted. Maximum fitness levels can be generated by summer camp if: 1. You didn t gain excess body fat during the first period. 2. You sustain disciplined work habits throughout the entire off-season (sporadic training will produce sub-maximal results). You do not wait until this period to schedule surgeries. Third Period: The April Coaching sessions through the June Coaching sessions. You must be in good football running shape to meet the rigors of on field coaching sessions, conditioning, and weight workouts. Fourth Period: The end of coaching sessions until the first day of summer camp. Do not become inactive during this period. Schedule a vacation early to recover mentally and physically from the April and June coaching sessions and then resume your training. Report to camp in peak condition. Fifth Period: The first day of summer camp until the last game of the season. Seven weeks of summer camp is followed by the regular season (17 weeks to include a bye week). Playoffs can extend the season by another five weeks.

It is during this period that a player needs to be strongest and most fit. This is the most important period to emphasize strength training. Near maximum strength and fitness levels can be maintained if: 1. Players remain disciplined on and off the field. 2. Sound nutrition habits and adequate rest are crucial. Players exhibit near maximum effort each weight workout. Practice fast and play fast to develop fitness levels needed to play the game.There are no shortcuts, no magic pills or potions. A long-term commitment is necessary to reach and maintain your full physical potential. Many athletes can be disciplined for a workout, a week, or a month. The commitment of a true professional is for his entire career. Many years ago most strength programs were inherited from weight lifters, bodybuilders, and track athletes. There are some similarities between and among the needs of the power lifter, the Olympic lifter, the bodybuilder, the track athlete, and the football player. There are also some definitive differences. A football player must invest the majority of his time studying, practicing, and playing the game of football. The amount of time and energy available to recover from lifting and running is limited. Our goal is to provide you with a program that is safe, efficient, and compatible with the physical needs of a football player. The fitness profile of a Texans football player is made up of seven components.To reach your full potential physically you must develop a disciplined approach to eating, exercise, and getting enough rest. How disciplined are you in the area of nutrition. Ask yourself the following questions. It s not just by chance that the average life expectancy of an NFL player is lower than the average adult. In the past many retired players paid little attention to what foods, and how much, they ate. Some abused drugs and didn t exercise enough.

Poor health, a lower quality of life, and premature death can result from long-term unsound eating habits. Your interest in sound nutrition can avoid some of those problems. There are no magic pills or potions available that will give you more energy, make you run faster, or improve your skills. Having the discipline to eat a balanced diet of normal foods each day is the only secret formula. The term balanced diet is often misinterpreted. It is not a computer-generated menu of organically grown beans and sprouts. It is the proper amount of normal foods purchased in the grocery store.Concerns for your long-term health and the health of your wife and children, should be the only motivation you need to develop a more disciplined approach to nutrition. Scientists and the educational community have provided us with an abundance of research and facts in the area of nutrition. This information has been available for many years. Unfortunately, some athletes and coaches don t rely upon the facts. Why? Money, money, money. More fraud and half-truths exist in the area of nutrition than in any other segment of the fitness industry. We are a gullible public. For years we ve been told to take a pill or potion for any ailment that we have. We want a quick fix. Enthusiasts have discarded the basic food groups for amino acids, vitamins, fat burners, and energy bars. Athletes are the most gullible. Often they have little or no knowledge of what they re taking. Some will try anything if they think it might give them an edge. Unfortunately many players taking supplements are less inclined to eat a balanced diet, and often choose pills and potions instead of eating meals. The Food and Drug Administration doesn t control food supplements. Laws don t exist to protect the consumer. There s no guarantee that what s on the label is actually in the bottle. Dr. Bob Goldman, in his book, Death In The Locker Room, refers to a questionnaire he administered to a group of Olympic athletes.

One of the questions asked was, Would you be willing to take a pill that would eventually kill you, if it guaranteed you would win a gold medal. More than fifty percent of the athletes responded, Yes. In real life we don t know if any of those Olympians would have actually sacrificed their life for a gold medal. It is an indication, however, of how strong the will of an athlete is to succeed. The vulnerability of an NFL player is easily exposed. Some are willing to try anything to make the team, play well, and extend their career. Nancy Clark, M.S., R.D., author and eminently qualified nutrition expert states, People who take mega-doses of vitamins and minerals should consider that the practice is similar to pumping your body full of chemicals. It may create imbalances that interfere with optimal health. Clark states, A diet with 15 calories a day from appropriate foods can satisfy the RDA in most categories. She adds, Athletes who take in 2, to, calories daily increase their chances greatly of getting the proper nutrient amounts. They are also getting things in food, like fiber and other health protective compounds, that supplements don t provide. Do not be duped into using any supplement or drug not prescribed by a Registered Dietitian or our Texans Medical Staff. You may unknowingly consume a product containing a substance banned by the league. The league drug policy is well documented. The NFL policy on steroids and the use of supplements is clear. The policy warns players; You and you alone are responsible for what goes into your body. Supplements are not monitored or regulated by the FDA.Can actually do what the manufacturer claims the product can do. The Players Union states, If you take these products you do so AT YOUR OWN RISK. The risk is a four game suspension without pay. You are ultimately responsible should you test positive for any banned substance, regardless of your intent or how it ended up in your body.

Do not risk your health or good standing in the league by consuming a product not recommended by a Registered Dietitian. Testimony Beware of testimony from another athlete or an expert. Testimony is an opinion regarding the effect a product has on the individual. It is not based on facts, research, or scientific study. Research often demonstrates that the placebo effect is the cause of these opinions, not an actual change in the physical makeup or performance of the athlete. The strength of the placebo effect has been demonstrated many times. In one particular study a group of people were given a sedative but were told it was a stimulant. When their bodily functions were measured they responded as if they had taken a stimulant. Before taking a product athletes often listen to and believe the testimony of another athlete or the sales pitch of a salesperson. Regardless of how ineffective a product is, the athlete already has a preconceived opinion. If a product sounds too good to be true.it probably is. Many of these products have come and gone. Few stay on the market for any length of time. Consumers discover that the claims made by the product are false. Research on products often exploits the erroneous claims made. There are many products available. One of the popular high-tech supplements is MET-Rx. It is a very visible and popular product. Many prominent athletes use and endorse the product. Claims are made about its positive effect on fat loss, strength gains, recovery, and performance enhancement. Some athletes use the product and sincerely believe it has a positive impact. How much of that impact is real, and how much is perceived (placebo). How much of the information available regarding MET-Rx and other supplements is fact, and how much is testimony. In the February 1995 issue of the Penn State Sports Medicine Newsletter, an article appeared entitled, Is It Real or Is It MET-Rx. The following is the first paragraph from this article: Here s a riddle.

What comes with an owner s manual, is expensive, and is endorsed by movie stars and famous athletes. A Mercedes Benz? A Rolls Royce? No, it s MET-Rx, a product enjoying multi-million dollar sales whose inventor makes spectacular claims. Mr. William J. Evans, Ph.D., is the director of the Noll Physiological Research Center at Penn State. His comments regarding Met-Rx include the following: I don t see anything magic in the ingredients. The protein contained in Met-Rx is milk based, which is the highest quality you can get. But you can get the same thing in milk by itself.The scientific community will not accept claims and testimony. Double-blind studies must be conducted to support the effectiveness of a product. Dr. Evans states, If this product (MET-Rx) were tested in a double-blind study, I doubt if it would demonstrate any significant effect. He adds,.everyone wants to think that there is something there that will provide an extra nutritional boost. I can tell you that, if something were there, it would be known. We have conducted as much research as anyone on protein metabolism and we don t have any evidence that these kinds of products provide anything unusual. The conclusion of the Met-Rx article states, Until independent, objective, and meticulously controlled studies are conducted that show significant physiological changes, do not expect any more from MET-Rx than from other formulated products. When taken as prescribed, MET-Rx and most other supplements are not harmful. They re also not necessary. Telling this to some athletes is like telling them there s no Santa Claus. They d rather believe the testimony of a buddy than research. In no other field do we ignore the facts from our scientific community like we do in the area of nutrition. Reliable experts inform us that your time, energy, and money can be better spent on normal foods, a balanced diet, and daily discipline.

The message you should be sending to your children and other young people is eat a balanced diet. Spend your money on fruits and vegetables. Eat more carbohydrates. Drink more water. Eat less fat and sugar. Rely upon the facts from Registered Dietitians, not supposition, testimony, and half-truths. Specialists Supplements are not more effective than the food you eat. If they were, scientists would publish this information for all to see. Unfortunately few athletes review the scientific literature. Muscle magazines, literature handed out in the health food store, and opinions of other athletes are not reliable sources. In the 199 s we ve all become experts in the area of nutrition and supplements. We visit the health food stores and buy potions like there s no tomorrow. Yet when we re sick we don t randomly take medicine to cure the illness. We visit the doctor and he or she prescribes the appropriate medication. If your vision becomes blurry you do not go to the department store and prescribe your own bifocals. You visit the optometrist and let a specialist test your eyes. You re given a prescription to correct your vision deficiency. Before taking any supplement you should visit a Registered Dietitian. In the phone book they have an R.D. after their name. R.D.s are members of the American Dietetic Association. Registered Dietitians are the most qualified nutrition specialists available. They have the education, expertise, and information necessary to prescribe a supplement if you need one. Beware of some Nutritionists. Nutritionists are people with an interest in nutrition. In most states there aren t any professional standards or credentials required to be a nutritionist. Nutritionists number in the thousands. Their advice might be reliable. However their advice could also be unsound.How? Listen to the advice of a Registered Dietitian. They are certified and rely upon scientific facts.

Let an expert administer the appropriate tests to determine if you have any deficiencies before taking a supplement. Few people have deficiencies and most can be corrected with normal foods, not pills and powders. Don t expect supplements to replace the need for a daily balanced diet. Some athletes eat poorly, drink too much, don t get enough rest, and assume taking a supplement will compensate for their poor habits. Most athletes lead a very disciplined life. They prepare themselves physically with a demanding regimen of exercise. They practice hard and study the game. Yet when it comes to one of man s most basic instincts, eating, some lack the discipline to eat a balanced diet. Why, because food is so readily available. Open the refrigerator, look in the cupboard, visit the grocery store, stop at McDonalds on the way home; food is accessible everywhere you look. Keep in mind that there are worse things you can put into your body than a protein shake. There are also better things. A new supplement you should try if you haven t already is called discipline. The formula to good nutrition is an easy one. Visit the grocery store and select food from all food groups. Go home and eat those foods. The RDAs You don t have to visit the mall to find health food. The best health food you can buy is in your neighborhood grocery store. The prices are cheaper and the quality of the food is superior to supplements. There s nothing your body needs that can t be purchased in a grocery store. Our government established an organization in 19 to set nutrition standards. Its standards are called the Recommended Dietary Allowances (RDAs). The organization is called the Food and Nutrition Board (FNB) of the National Research Council, a subdivision of the National Academy of Sciences. The FNB is a panel of experts that provide the guidelines used to ensure proper nutrition. The sole responsibility of the FNB is to tell the American public what nutrients are needed to lead a healthy life.

Those needs don t include supplements. The RDA s exceed the needs of most people, including athletes. Don t worry if your daily intake fluctuates, it will balance out weekly and yearly, unless you abstain from a food group. The Basic Six There are six basic nutrients in the foods you eat. A balanced daily diet will provide you with more than enough of these essential nutrients.The body can break carbohydrates down into a usable source of energy rapidly. It is the best health food you can eat. It is the jet fuel of food. Sixty percent of your daily caloric intake should come in the form of carbohydrates. Good sources of carbohydrates include bread, grains, cereals, pastas, fruits, and vegetables. 6% of your daily caloric intake should come in the form of carbohydrates. Fats Fat is a poor source of energy. It takes the body a long time to break it down into a usable fuel. If the body cannot break it down to a usable source of energy it stores it as fat in the body. There are two types of fat, saturated and unsaturated. Saturated fats include animal fats which is damaging when too much is consumed. Other common sources of saturated fat include butter, margarine, cream, salad dressings, cheese, shortening, whole milk, fried foods, chocolate, and many pastries. Unsaturated fats are less harmful. Examples include corn oil, olive oil and peanut oil. The additional fat serves no value except to insulate the body and make it more buoyant. Unless you plan on swimming a long distance in cold water, there s no advantage to adding any excess fat to your body. Only 25% of your daily caloric intake should come in the form of fat. Protein Protein is primarily used to rebuild and repair muscle. It is broken down into amino acids for the muscles and other tissues to use. It is a poor source of energy. Most people consume far more protein than they need. Excess protein is converted to fat and stored in the body, or excreted in your waste products.

Good sources of protein include dairy products, lean meats, fish, and chicken. Protein pills and powders (including amino acids) are a waste of money. Amino acids became the super potion of the 199 s. However, the literature states that the body can obtain all essential amino acids from a balanced diet. Additional protein supplementation is both expensive and unnecessary. Covert Bailey, a fitness expert, states, A growing body of evidence indicates that consuming too much protein is not only foolish; it can be harmful. The Federal Trade Commission (FTC) in Washington, D.C., published a report entitled Protein for Athletes. In this report the FTC states that athletes don t need any more protein than the suggested RDA. People selling supplements tell athletes otherwise. The report says,.many protein supplement manufacturers use such misconceptions to promote their powders, tablets, or liquids to athletes -- a group that is particularly susceptible to health and body building claims. Athletes have bought the claims and the supplements. Now the FTC staff says the supplements are generally unnecessary and, in some instances, cause decreased muscle efficiency and performance. Instead of wasting money on supplements, you should use that money to purchase lean meats, fish, and chicken. The FTC states, Protein supplements are more costly per ounce than protein in food form. The FTC report adds,.supplements are, in general, of a lower quality protein.There are no magic foods. Eat a balanced diet and you ll consume more than enough protein. The March 1988 issue of The Physician and Sports Medicine magazine published an article titled, Amino Acid Supplements: Beneficial or Risky. In the article the authors state, Athletes who consume adequate calories generally obtain sufficient protein and amino acids. They add, Clearly, amino acid supplementation for athletes is a confusing topic--rife with anecdotal evidence.

For most athletes, amino acid supplements are just expensive-and unneeded-protein supplements. Most Americans (including athletes) consume far more protein than they need. You don t need more protein you need more carbohydrates. Vitamins Vitamins are chemicals that sustain life. They serve as metabolic catalysts that regulate all chemical reactions in the body. People often take vitamins to give them more energy. Vitamins do not provide energy. Food provides you with energy.not vitamins. A balanced diet will provide more than the minimum daily requirements. If you re concerned, take no more than a multiple vitamin. Mega dosing any vitamin is unnecessary and potentially harmful. They add, For example, the range of normal adult need for vitamin C is 5-1 mg per day. In setting the RDA at 6 mg, a 5 mg safety factor is added so that the body will store 1,5 mg of vitamin C, enough to last 5 months if you ate no vitamin C at all. Few athletes in our country are deficient in any nutrient. If they are deficient a better selection of foods is the answer, not pills and powders. Dr. Fred Stare, M.D., and Virginia Aronson, R.D., are authors of the book, Dear Dr. Stare: What Should I Eat. In their book they state, Despite claims to the contrary by food faddists, there is no reason for anyone who eats a well-balanced diet to take vitamin supplements unless they are recommended by a competent physician for the treatment of a specific problem. Unfortunately, many people have been influenced by vitamin mythology to think otherwise. Minerals Dr. Charles Marshall defines minerals as inorganic compounds (usually salts and oxides). The Food and Nutrition Board considers 16 minerals essential for humans. Minerals form structures in the body. Bones, for example, are formed with the help of calcium. Minerals also regulate body processes. For example, the iron in red blood cells transports oxygen. A balanced diet provides you with all the minerals you need.

All systems in the body are dependent upon water. Premature fatigue during a game and poor recovery can be the result of not drinking enough water each day. Most athletes live in an under-hydrated state, which significantly decreases the efficiency of all systems in the body. Dr. Pat Mann, former nutrition consultant for the Washington Capitals Hockey Team, states, There is no fountain of youth, no magic pill or potion to enhance performance. But there is water. She adds,.few things cripple athletes faster than dehydration. You don t need to be in an exhausted state to negatively impact your performance. Dr. Mann states, A one to two percent drop in body weight due to water loss can cause a 15% decrease in performance. Athletes simply don t drink enough water. They contribute to the problem by consuming diuretics such as alcohol, coffee, tea, and caffeinated sodas. Athletes perspire profusely every day. You lose additional water simply by breathing. Under normal circumstances, we lose 2 to liters of water a day. This water must be replaced. You should consume at least two extra quarts (eight 8 ounce glasses) of water every day above and beyond what you sweat to remain properly hydrated. Water Tips For The Football Player. How do you know if your water intake is adequate.