3. Nutrition Weight Training Speed Training Sleep/ Rest

4.  Foods To Eat ◦ Proteins  Chicken, Fish, Nuts, etc. ◦ Good Carbohydrates  Whole-Wheat Bread, Brown Rice, Vegetables, etc. ◦ Fruits and Vegetables  Apples, Bananas, Carrots, etc.

5.  Foods To Avoid ◦ Saturated Fats  Ice Cream, Butter, Lard, etc. ◦ Trans Fats  Cookies, doughnuts, pastries, etc. ◦ Fast Foods  McDonalds, Wendy’s, Taco Bell, etc. Don’t do it

6.  Gatorade ◦ Drink during or after ◦ Restores electrolytes in body ◦ Keeps you hydrated ◦ Restores protein in muscles

7.  Water ◦ Drink about 8 glasses ◦ Fills you up ◦ Keeps you hydrated ◦ No calories

8.  To Build Mass ◦ Increase weights lower repetitions ◦ Wait couple of minutes between sets ◦ Lift for about 30 to 45 minutes I pick things up and put them down

9.  To get Tone ◦ Decrease weights and Increase repetitions ◦ Decrease time between sets ◦ Superset

10.  Don’t exercise same body part each day  Never work out longer than 1hr 30 minutes  Use muscle instead of fat for energy

11.  Remember to light stretch after  Cool down the body  Rehydrate with Water/Gatorade post-workout

12.  Warm –up correctly with dynamic stretches.  Make sure warm and loose before workout Don’t sweat the technique

13.  Drills: ◦ Ladder Drills  One-foot in each  Two feet in each  Sideways one foot  Sideways two feet  Hop one foot  Hop two feet  Icky Shuffle ◦ Do each drill twice

14.  Interval Speed Training ◦ Do on a track or treadmill ◦ Run for one minute ◦ Jog for two minutes ◦ Repeat for about 15 minutes

15.  Sprints ◦ Suicides ◦ 40 yard-dash ◦ L- Drill ◦ W-Drill ◦ Shuttle

16.  After workout Static Stretch  Cool the body down  Rehydrate with Water/Gatorade  Eat a well balanced meal

17.  Sleep and Rest is crucial part  Muscles need rest to build  Without sleep or rest body will use protein as energy.

18.  Always get at least 8 hours sleep  Never workout body parts back to back days  Make sure plenty time between workouts

19.  Weight Train 3 to 5 days a week  Speed Train 2 to 3 days a week  Need plenty of rest between workouts

20.  Never over workout  This may cause injury  30 to 45 minutes of high intensity activity.

21. The End