BLADENSBURG MUSTANGS FOOTBALL

Bladensburg Mustang Workout

         9 week cycle for Core Lifts

Week1: 5x3 (80%, 83%, 85%, 87%, 90%)

Week 2: 5x5 (75%, 77%, 80%, 83%, 85%)

Week 3: 5-4-3-2-1 (85%, 87%, 90%, 95%, 100%)

Week 4: 10-8-6 (75%, 77%, 83%)

Repeat for Weeks 5-8, then Max

Day 1                                                Day 2                                         Day 3

Dot Drill                                           Dot Drill                                      Dot Drill

Neck Work                                      Neck Work                                 Neck Work

Core Work                                      Core Work                                  Core Work

Core Lifts                                        Core Lifts                                     Core Lifts

1. Squat                                          1. Power Clean                             1. Front Squat

2. Bench Press                                 2. Dead Lift                                 2. Push Press

Auxurilles                                     Auxurilles                                   Auxurilles

3. Hang Cleans                               3. incline Bench                        3. Close Grip Bench

3x4 (80%, 85%, 90%)                 3x8 (70%, 75%, 77%)           3x4 (80%, 85%, 90%)

4. Box Step Ups                          4.  Lunges                                  4. Single Leg Squat

    3x10                                               3x10                                                      2x10

     SL Dead Lift                             Shrugs                                         DB Clean to Press

2x10 (50% of Max)                    3x10                                                         2x8

Bent Over Row                             Alt. DB Military Press                    DB Jump Squats

          3x8                                                       3x8                                                    2x10

*There are videos of all of our exercises at http://www.pacific.edu/athleticperformance/ or you can find some more videos at http://www.uwlax.edu/strengthcenter/videos/video_index.htm

Weight Clubs
*Weight Clubs are based on Squat, Bench, and Power Clean

1,000 Pound Club

*who will be the first man to join the 1,000 Pound Club?         

850 Pound Club

Cornell Wade- 900 lbs.

Amen Clark- 885 lbs.  

Wonma Agbaza- 870 lbs.

Cheavon Davis- 865 lbs.

Anthony Lindsay- 850 lbs. 

750 Pound Club

Lawrence Bradley Jr.- 765 lbs. 

Josh Wade- 770 lbs. 

Erich Bailey- 750 lbs.

Josh Gibbs

Anthony Lindsay

Cornell Wade

Amen Clark

Wonma Agbaza

Cheavon Davis

Nutrition

THE 7 RULES OF NUTRITION FOR AHLETES

Rule One: Always eat breakfast. Breakfast will make you feel better; it helps you start your day with your metabolism in high gear and your appetite in control. Think of your body as a campfire that dies down during the night. If it isn’t stoked up in the morning the spark turns to ash.

Rule Two: Always eat at least 5 meals a day. Two or three meals simply aren’t enough. By eating 5 meals your energy levels will remain high, and you'll get protein in small amounts throughout the day to support growth and recovery. Yes, it will be difficult, especially with classes/work, practice and other commitments on your schedule. However, it is NOT impossible. Bring a couple of extra sandwiches, hard-boiled eggs, potatoes or powerbars with you as you go through the day.

Rule Three: Remember the 1-2-3 rule. In each of your 5 meals, approximately 1 part of the calories should come from fats, 2 parts from protein and 3 parts from carbohydrates. Always eat a carbohydrate with a protein.

Rule Four: Another thing to remember, whether you're trying to lose fat or add lean muscle, is to fluctuate your caloric intake. For example, if you want to lose fat, reduce your calories for two days, but then eat plenty on the third day. Follow this two days low with one day high calorie fluctuation scheme throughout the week. This will 1) readjust your basal metabolic rate (the rate at which you’re body burns calories at rest) upwards, 2) support lean tissue building, and 3) give you a psychological "lift."

Rule Five: Drink eight to ten glasses of pure water each day. This will ensure you’re replacing fluids lost during exercise. DO NOT wait until you are thirsty. By then, you are in a depleted state. Drink these glasses of water throughout a day's time, not all at once. This rule deserves two notes of consideration: 1) you’re an athlete and constantly active therefore you are losing more fluids than you realize; and 2) water is probably the one substance most often overlooked by athletes. Do not let dehydration limit your performance!

Rule Six: Not all proteins and carbohydrates are equal. The protein in fatty meat and whole dairy products is much more difficult to digest (if your body digests it at all) as compared to whey and soy protein, lean white meat and fat free dairy products. The highest quality proteins are found in egg whites, whey protein isolates and soy protein isolates. There are many types of carbohydrates. Simple processed sugars, found in candy bars and sodas, will send your energy levels sky-high and then they fall to lower levels quickly. Complex unprocessed carbohydrates, found in grains, fruits, and vegetables will give you a more constant supply of energy until your next meal. Eat your fruits and vegetables.

Rule Seven: Never go on a fad diet. If fat lose is needed, accomplish it through proper diet and exercise, never a fad diet.

Records (since '08)

Bench

Cheavon Davis- 275 lbs

Squat

Cornell Wade- 415 lbs.

Power Clean

Amen C. & Cornell W.- 235 lbs.

Dead Lift

Amen Clark- 435 lbs.

40 Yard Dash

Eric Bailey- 4.53

Shuttle

Jeremey Austin 4.23

Vertical Jump

Eric Bailey- 36.4 in

Broad Jump

Eric Bailey- 110 in.

Power Ball Toss

Anthony Lindsay- 38 ft 2 in.