American Football 101
Are you looking for a way to increase the capabilities of your football team? Is your football team leaving something to be desired? Are you looking to skyrocket your team's effectiveness with the most effective drills and plays?
Although nitrogen balance and stable isotope studies are of great interest in building an experimental database to support, refute, or challenge official published levels of requirements, from a practical standpoint, coaches, athletes, and individuals involved in daily exercise regimens are not usually interested in the scientific debate over the issue of protein requirements. Performance is ultimately the only outcome that is important for athletes. Many authors have made this point, yet the studies that have attempted to investigate the influence of protein intake on performance have been scarce 10,11,16,18,51 . Millward 10 stated, ''Thus, the key test of adequacy of either protein or amino acid intake must be the long-term response in terms of the specific function of interest.'' This key test would vary for each type of exercise training performed, each sport, each position within a particular sport, and even among individuals participating in any given event or sharing a position...
For the last two decades, I have trained mainly Olympians. Therefore athletes who went through an extensive selection process before I ever got the chance to work with them. One of the factors that made them superior was their superior fiber make-up. Even amongst that select segment of the population, only a small percentage 0.3 had scores below 3 reps on the 85 of 1 R.M The athletes who achieved such scores were throwers, American Football wide receivers and running backs, lugers, bobsledders, weightlifters and judokas.
Even athletes competing in intermittent action sports such as soccer, ice hockey, and football can benefit from a sport drink. These sports are powered by muscle glycogen and a sport drink can improve performance in repeated sprinting efforts. Plus for sports such as ice hockey and football uniforms and gear can increase sweating and thus the need for fluid to maintain optimal hydration becomes more important.
Bodybuilders, power lifters, and football players recognize high protein intakes as an avenue to achieve and maintain enhanced muscle mass. Contrarily, endurance athletes recognize a relatively higher protein (total grams) intake as a means of replacing the body protein used for fuel during training, competition, and recovery and adaptation. Although individual protein requirements will vary with the level of intensity and duration of the activity, some sport nutritionists recognize that 1.4 to 1.75 grams of protein per kilogram body weight will provide adequate protein along with a little extra padding. This is pretty much the same recommendation discussed previously for weight trainers however, because of differences in body weight the resulting protein quantity is lower for endurance athletes.
Whereas fitness exercisers (who work out for 30 to 60 minutes at a moderate pace three or four times a week) can easily maintain water balance if they are eating and drinking normally, athletes who exercise hard day after day can become chronically dehydrated if they fail to fully rehydrate daily. Football players in full uniform might lose far more fluids than they would think to consume. Having sweat-loss data eliminates the guesswork.
For any one that does any contact sport be it football, boxing, wrestling, karate or just street-fighting (not really a sport - although some would disagree) having a strong neck is a tremendous advantage. It will protect you from injury, increase the power of your headbutts, and it's always exposed, so should be in good condition.
Fat tissue provides some protection to various tissues in the body. For instance, fat tissue around our internal organs provides some cushioning. This helps protect the organs against external trauma. Furthermore, the subcutaneous layer of fat storage also provides some cushioning, which protects muscle. Subcutaneous fat is not well vasculated, meaning that there aren't a lot of blood vessels in that tissue relative to other tissue. Meanwhile, skeletal muscle is heavily endowed with blood vessels which provide oxygen and energy nutrients during activity and exercise. In the absence of subcutaneous fat it would be easier to rupture smaller blood vessels in skeletal muscle, which then would be evident in bruises. As an example, prior to competition, bodybuilders will be very cautious not to bang into things or play contact sports (rugby, football, roller hockey, etc.). As they attempt to lean out for the competition, they reduce their subcutaneous fat to nadir levels, which would allow...
Increased PCr Track sprints 100, 200 m Swim sprints 50 m Pursuit cycling Increased PCr resynthesis Basketball Field hockey Football (American) Ice hockey Lacrosse Volleyball Reduced muscle acidosis Downhill skiing Rowing Football (American, Australian) Heavyweight wrestling Power lifting Rugby
Carbohydrate present in muscle (300 g), liver (90 g), and body fluids (30 g) is the major fuel for physical performance. The ATP stored in muscle cells can only give high-power output for a few seconds. It can be resynthesized anaerobically for a further few seconds (5-8) by using the phosphate from creatinine phosphate. These short, intense bursts of muscular activity are found in sprints (100 meters), track and field events, and sports such as tennis, hockey, football, gymnastics, and weightlifting. If the maximum effort lasts for 30 seconds, then breakdown of muscle glycogen can supply the energy, with buildup of muscle lactic acid. Most physical activity, however, requires an energy source that can power muscles for longer periods. The duration and intensity of exercise determines the mix of fuel used. In resting or light activity, about 60 is from free fatty acids (FFAs) and tri-glycerides in muscles. At moderate levels of activity (approximately 50 of the maximum O 2 uptake),...
Theoretically, increasing the ability to perform high-intensity exercise may lead to greater training adaptations over time. Consequently, a number of studies have evaluated the effects of creatine supplementation on training adaptations. For example, Vandenberghe et al.25 reported that in comparison to a placebo group, creatine supplementation (20 g day x 4 days 5 g day x 65 days) during 10 weeks of training in women increased total creatine and PCr content, maximal strength (20 to 25 ), maximal intermittent exercise capacity of the arm flexors (10 to 25 ), and FFM by 60 . In addition, the researchers reported that creatine supplementation during 10 weeks of detraining helped maintain training adaptations to a greater degree. Noonan and collaborators65 reported that creatine supplementation (20 g day x 5 days 0.1 or 0.3 g kg day of FFM x 51 days) in conjunction with resistance and speed agility training significantly improved 40-yard dash time and bench press strength in 39 college...
Hold your baby with the head facing your breast, and his or her body tucked under your arm at your side. Your forearm supports the baby's back, and his or her legs and feet should point toward your back. Rest the baby on a pillow near your elbow to give support and slightly raise his or her head.
Even professional athletes are pushing the idea that sports are not only for young participants. The National Football League reported that 43 players have played until the age of 40. In the 2005 season, 9 players older than 40 were active, including a 45-year-old kicker for the Tennessee Titans 4 .
As the bloodstream becomes depleted in energy, the fat cells notice this and respond now's the time to draw down the reserves. Perhaps the boss is stalking a mammoth and doesn't have time to scarf up some fruit and berries along the way (or maybe Monday Night Football's gone into overtime and the fridge is forgotten in the heat of the moment the world of the fat cell is a simple one, hardly cognizant of such modern problems). Individual fat cells begin to tap their storehouses and release energy into the bloodstream to ameliorate the shortfall.
Hundreds of studies have shown that carbohydrates consumed during exercise delay fatigue in endurance athletes, but carbohydrates during exercise also are important for athletes in high-intensity stop-and-go sports such as soccer, ice hockey, tennis, basketball, baseball, and football, as well as in precision sports. Carbohydrate consumption during all sports can help ward off fatigue within muscles but also the mental fatigue that can be associated with sports requiring lots of concentration. Remember, the brain is the hungriest of all organs for glucose. In fact, the brain is twenty to thirty times more metabolically active than muscles, and unlike other tissues, the brain can utilize only glucose for fuel.
When Sam eats the same number of calories as he burns, the ball rests at the bottom of the bowl and his appetite is silent. If less food goes in than he burns, whether from skipping meals, eating less at each meal, or from the extra calories he burns up practicing wolverine juggling three times a week, the ball drifts to the left. As it does, his appetite begins to signal, subtly at first then with increasing stridency, the need for more food. Conversely, when too many working lunches become rounds of eat fast or get the anchovies when Sunday afternoon touch football in the back yard is supplanted by Monday Night Football in front of the illuminatus, too many calories begin to push the ball to the right. How can you think of food , groans Sam. You guys enjoy your burgers. All I want is a stalk of celery and a good night's sleep
If you are worried that strict dieting as a teenager will stunt your growth, note that you will catch up after the competitive season. Many wrestlers are short in stature not because of malnutrition but because of genetics. They tend to have short parents. Small people often select a low-weight sport because they are more suited for it than they are for football or basketball.
While there are always the exceptions to the norms, body size affects performance. Swimmers with long limbs need fewer strokes to propel themselves across the pool. Runners need to be light and have slim legs because they need to lift their legs off the ground to propel themselves thousands of times during each run. On the other hand, football or basketball players need more mass and power to be able to move the weight of opposing athletes. Triathletes, as well as other multisport athletes, tend to have varying body sizes because they need to excel at a variety of disciplines.
If you experience negative emotions in your life, let them flow through you rather than bottle them within you. You can dispel negative emotions physically by hitting, kicking, yellow, and or biting. Dispel anger by driving a golfball, kicking a football, screaming aloud, and or chewing dark green-leafy vegetables. Let the anger pass through you into the physical object. Transmute anger into positive action.
Variable intensity training to really reduce body fat and bring out serious muscular definition is performing wind sprints or hill sprints. Also, most competitive sports such as football, basketball, racquetball, tennis, hockey, etc. are naturally comprised of highly variable stop-and-go motion. In addition, weight training naturally incorporates short bursts of exertion followed by recovery periods. High intensity interval training (varying between high and low intensity intervals on any piece of cardio equipment) is yet another training method that utilizes exertion and recovery periods. For example, an interval training session on the treadmill could look something like this
This is Alex P., I haven't checked in in a loooong time, actually its been about a year and a half, but i just wanted to say thanks for all the help that you and your guide has given me. I started out at around 150 pds, and now i am 208 pounds of muscle and benching 325, and I play LB OL for my varsity football team Thanks for everything Alex P., Tennessee
Staircase Workouts - This is great because stairs are everywhere. You can go to a football field and do stadium stairs, any building that has stairs like a hotel (most people take the elevator, so you won't even have many people looking at you while you're working out), or even the stairs in your own home. For an awesome full body workout, try mixing stairs sprints with an upper body exercise like pushups or pull-ups. If done with a high enough intensity, stairs workouts help to create changes throughout your entire body due to the muscle building and fat burning hormonal response and metabolism increase that you get through working the biggest muscle groups in your entire body. If you thought that going up and down the stairs was the only way to get a good stairs workout. think again. My fellow trainer and friend, Virgil Aponte, has developed a website that focuses on creative stairs workouts using all kinds of exercises you never would have thought of before. I'll even admit that I...
Anybody who's been involved in bodybuilding for a while should know about or at least heard of Charles Poliquin. Poliquin is the world renowned trainer of multiple Olympians , american football players and literally thousands of people fortunate enough to be able to afford his services.
There has been an incredible increase in the heights and weights of high school, collegiate, and professional football, basketball, and baseball players. While some of the increases may be due, in part, to designer drugs, diet also has played a role in the larger-than-life sizes of many pro athletes. The downside to this increased girth is that research suggests that many pro football players are, well, fat.
For example, Alex, a high school football player, wanted to gain weight. He was 5 feet, 10 inches (178 cm), weighed 140 pounds (64 kg), and wanted to gain 15 to 20 pounds (7 to 9 kg). I calculated that he was maintaining his weight at about 3,000 calories per day, and I recommended that he eat about 20 percent more to gain weight and try to hit the following targets.
Earlier reports by some researchers stated that participants taking chromium picolinate for 40 days in conjunction with weight-training programs increased their body weight. Furthermore, most of the increase in weight was attributed to lean body mass. Another research study described a slight weight reduction in chromium-picolinate supplemented football players. It was reported that these athletes became leaner as a result of a decrease in their body fat. However, other scientists challenged these studies because the methods used in these studies suffered from flaws that easily cast doubt upon the credibility of the results. More recent and better designed studies, including those published in the highly reputable research journals, failed to show beneficial effects of chromium supplementation. Furthermore, studies exploring the potential toxic effects of long-term chromium supplementation have not been completed. Some scientists also speculate that picolinate itself may unfavorably...
Sedentary men and women Elite male endurance athletes Moderate-intensity endurance athletes1 Recreational endurance athletesb Football, power sports Resistance athletes (early training) Resistance athletes (steady state) Female athletes occurs within the first several months following the initiation of a resistance exercise program. Therefore, we exposed 12 young males to 2 months of a supervised resistance exercise program (6 days per week, 2 h day, 70 to 85 1RM) and measured NBAL, muscle mass, muscle protein, and strength before and after a 1-month period, where they were randomized to receive protein at 1.44 and 2.6 g kg day. We calculated the estimated protein requirement during this period to be 1.65 g kg day.98 Strength, muscle protein, and lean mass gains following training were not different between the two protein intakes.98 We went on to use the conceptual framework put forth by Young et al.147 and studied the protein kinetic response to graded protein intakes in young males...
The data summarized in Tables 5 and 6 provide an overview of estimated relative fatness and associated variation in young adult athletes in a variety of sports. Samples sizes are generally small, and many sports are not well represented. Corresponding estimates for Fat predicted from skinfold measurements in national-level Polish athletes 43 and American intercollegiate female athletes in numerous sports are summarized in Tables 7 and 8, respectively. Within corresponding sports, Fat of female athletes is, on average, greater than that of male athletes. Variation in Fat by position or event within a sport is apparent for American football players (see Table 5), but is not marked among female basketball, volleyball, and track and field athletes, with the exception of the throwing events (Table 8). The preceding observations on ethnic variation are based on nonathletes. Corresponding body composition data for athletes are limited. Estimated fatness (hydrostatic weighing) of collegiate...
Since the time of the ancient Greeks, athletes and their coaches have practiced special dietary regimens to improve performance and gain a competitive edge over their competitors.1-4 Milo of Crotona, a legendary Greek wrestler who consumed gargantuan amounts of meat, was never once brought to his knees over five Olympiads (532-516 B.C.). Roman gladiators believed that meat made them better warriors, a belief that persists to this day among many football, basketball, and baseball athletes.
Become a popular dietary supplement over the years. Its role in the body is to make the body more sensitive to insulin and improve glucose utilization. When evaluated as an ergogenic aid, only one study, with football players, showed that chromium picolanate the supplement could increase muscle mass. Follow-up studies revealed that this supplement did not provide any benefit for muscle gains or any changes in body composition.
Theoretically, if you start out with more glycogen you should be able to perform longer. A more common method of carbo-loading is explained next and would be most beneficial when an event is to last more than an hour. Carbo-loading would not be beneficial for shorter endurance efforts or sports involving only brief efforts (for example, power lifting, velodrome cycling, or most track and field events). However, intermittent sport athletes such as soccer, football, and field and ice hockey players might benefit however, the practice and game schedule would make carbo-loading unrealistic in some cases.
I used this sprint training program to get in the best shape ever for my senior year of college football. Here's how it works you're going to do a 10 yd sprint, 20 yd, 40 yd, and 60 yd sprints. Sprint 10 yds, jog 10 yds, sprint 20 yd, jog 20 yd, sprint 40 yd, jog 40 yd, sprint 60 yd, jog 60 yd. Do this only once for your first workout, once a week. After 3 weeks, do the drill a second time, and add another training day. Work your way up to 5 drills.
The term overweight is used to describe an excess amount of total body weight including all tissues (fat, bone, muscle, etc.) and water. Obesity, in contrast, is an excess amount of body fat. An adult woman or man who has a body-fat percentage exceeding 35 percent (for women) or 25 percent (for men) is considered obese. A person can be overweight without being obese, as many professional football players and bodybuilders are, for such individuals have large amounts of muscle but not much fat. Likewise, a person can be obese without being overweight, such as some elderly individuals or lazy couch potatoes, who may not weigh a lot but have too much body fat. However, almost all obese people are also overweight.
A naturally occurring compound found in muscles (meat), creatine is an important source of fuel for sprints and bouts of high-intensity exercise lasting up to 10 seconds. This includes weightlifting interval or sprint training with repeated short bouts of explosive efforts and team or racket sports with intermittent work patterns, such as soccer, football, basketball, tennis, and squash. The typical diet of meat eaters contains about 2 grams of creatine per day vegetarians have lower body stores of creatine.
Three weeks later Thank you so much for this program. You were right about people thinking I would be on steroids. At a football meeting the captains told some teammates, 'Stay off the beer, stay off the chew.' Then, our Pre-season All-State running back tells me joking, 'Sean, stay off the steroids.' Everyone got a good laugh and I told them I had gained forty pounds since wrestling season. It was great Sean H., Canada
I was never much of a one for sports. Every time I played baseball, I got hit in the mouth with a ball or bat. Whenever I played football, I ended up with a mouthful of mud. Imagine my delight when I discovered that the physical education requirement at my college could be satisfied by playing ping pong or on the rifle range.
So we see that this vitamin mineral antioxidant network is highly compartmentalized so that each has its own zone of defense, much like football or basketball. This is another reason that all of the vitamins and minerals are needed in balance to adequately defend cells. Vitamin E's major role is to defend the membranes while magnesium, zinc, and other antioxidants primarily protect the DNA and cellular proteins. Vitamin C plays a major role in protecting the watery spaces both inside and outside the cell. Alpha-lipoic acid can go anywhere.
Such was the case with Wes, a 30-year-old photographer and former football player. He reported with a sigh, I was skinny all through high school. In college, my football coach insisted that I gain weight by eating extra buttered bread, piles of French fries, and mounds of ice cream. I developed quite a liking for these foods. I continued to eat them even after I'd reached my weight-gain goals. Voila look at me now I'm 60 pounds overweight and can barely walk, to say nothing of play football. I long for those days when I was lean and mean. With a food plan that contained no fatty snacks or sugary soft drinks, Wes did lose weight over the course of a year. That fall, he coached an after-school football program. He advised the thin kids to be patient, eat healthfully, and develop smart, lifelong eating habits.