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Comprehensive Guide to Strength and Conditioning for High School Athletes

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This guide by Joe Borden provides essential insights into strength and conditioning training tailored for high school athletes. Covering key aspects of weight training, nutrition, speed training, and recovery, it emphasizes the importance of a balanced diet rich in proteins and carbohydrates while highlighting foods to avoid. From effective workout routines to recovery tips, including water intake and sleep requirements, this resource aims to optimize athletic performance and health. Follow these strategies to build mass, increase speed, and ensure adequate rest for muscle recovery.

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Comprehensive Guide to Strength and Conditioning for High School Athletes

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  1. Strength & Conditioning Training High School AuDIence Joe Borden

  2. Different Aspects Weight Training Nutrition Speed Training Sleep/ Rest

  3. Nutrition • Foods To Eat • Proteins • Chicken, Fish, Nuts, etc. • Good Carbohydrates • Whole-Wheat Bread, Brown Rice, Vegetables, etc. • Fruits and Vegetables • Apples, Bananas, Carrots, etc.

  4. Nutrition Don’t do it • Foods To Avoid • Saturated Fats • Ice Cream, Butter, Lard, etc. • Trans Fats • Cookies, doughnuts, pastries, etc. • Fast Foods • McDonalds, Wendy’s, Taco Bell, etc.

  5. Nutrition • Gatorade • Drink during or after • Restores electrolytes in body • Keeps you hydrated • Restores protein in muscles

  6. Nutrition • Water • Drink about 8 glasses • Fills you up • Keeps you hydrated • No calories

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

  8. Weight Training • To get Tone • Decrease weights and Increase repetitions • Decrease time between sets • Superset

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

  10. Weight Training • Remember to light stretch after • Cool down the body • Rehydrate with Water/Gatorade post-workout

  11. Speed Training Don’t sweat the technique • Warm –up correctly with dynamic stretches. • Make sure warm and loose before workout

  12. Speed Training • 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

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

  14. Speed Training • Sprints • Suicides • 40 yard-dash • L- Drill • W-Drill • Shuttle

  15. Speed Training • After workout Static Stretch • Cool the body down • Rehydrate with Water/Gatorade • Eat a well balanced meal

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

  17. Sleep/Rest • Always get at least 8 hours sleep • Never workout body parts back to back days • Make sure plenty time between workouts

  18. Sleep/rest • Weight Train 3 to 5 days a week • Speed Train 2 to 3 days a week • Need plenty of rest between workouts

  19. Sleep/Rest • Never over workout • This may cause injury • 30 to 45 minutes of high intensity activity.

  20. The End

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