RAPS Training & Nutrition Guide

TRAINING

 
Based on a 12 week training program
 

Periodization: Adding variety to your workout program to decrease plateaus


Three Phases of Periodization:
 
1. Bases Phase:  4-5 weeks, NO RUNNING during this Phase
 
High Volume / Low Intensity (70% of max)
 
Work multiple joint exercises before single joint exercises. 
(i.e. Squats and cleans first )
 
Explosiveness = 3 sets, 5 reps
Strength =  3 sets, 10 reps
 
2. Strength: (Development)  Stage:  3-4 weeks
 
Moderate Volume / High Intensity (80% of max)
 
Allow 2-3 min rest periods between sets
 
Explosiveness = 3 sets, 3 reps
Strength = 3 sets, 5 reps
 
3. Peak Phase:  3-4 weeks ( develops explosive power )
 
Low Volume / High Intensity (85% of max)
 
No single joint exercises to prevent over training
 
Increase Power:  Same work in shorter period of time
 
Explosiveness = 4/3/2 reps

Strength = 10/8/6/4/3/2 reps


Hard/Easy System


Monday:       Explosive lifts and speed, Hard (75%)

Tuesday:      Strength lifts and Agility, Easy (65%)

Wednesday: Rest

Thursday:     Explosive lifts and speed, Easy (65%)

Friday:          Strength lifts and Agility, Hard (75%)
 
Work large multi-joint motions (squats and cleans) before single joint motions
During your off season workouts, allow 2-3 min of rest between sets if working at 70% intensity or Greater.
 

Intensity and Volume:

 
Intensity:  Use heavier loads (increase weight) increasing the magnitude of maximal muscle effort. 
 
Volume:  Number of repetitions and sets
If you increase volume you will decrease intensity
Do not use excessive volume because it causes over-training. You
can monitor over training by monitoring your vertical jump.  If vertical jump decreases volume aspect of your training program is too high,
 
Increase weight, Decrease repetitions = Increase strength and power
Decrease weight, Increase repetitions = Increase size and endurance
 
Rest: Important aspect of training to allow muscle recovery. 
 
 

 NUTRITION 

  
Nutrition is the most under utilized aspect of training addressed by high school athletes. 
 
Adequate Nutrition will prevent fatigue, hypoglycemia, impaired performance, and dehydration.
  • Causes energy intake to sustain muscle mass and power output.  This leads to weight gain or muscle mass gain.
  • Athletes need to consume frequent meals to balance energy.  5-6 meals per day at 800 calories per meal.
  • Maintains metabolic rate, lower stress hormone production, maintains muscle mass, improves physical performance. 
 
Nutrition program based on Intermittent High Intensity Sports:  
Soccer, Football, basketball, Volleyball, Baseball, Softball, Rugby, and Tennis
 

Ideal Nutrition Distribution for Athletes

   
Carbohydrates: 55-65% of total kilocalories
  • Majority of carbs should come from whole-grain foods and starchy vegetables 
  • Simple carbs are okay immediately following exercise/competition (such as candy bars, soda, and so on)
  • Female athlete:  minimum of 5-7g Carbohydrates per Kg of body weight  (1 Kg equals 2.2 pounds)
  • Male athlete:  minimum of 6-8g Carbohydrates/Kg of body weight
  • Proper amount of carbs leads to Protein Sparing; this allows protein to be used to build muscle and not to broken down as an energy source. 
  • High Carb Snacks: apple, bagel, baked potato, banana, beans, Gatorade, energy bars, oatmeal, popcorn, rice, spaghetti, grapes, orange juice.
 
Protein: 12-15% of athletes total kilocalories (i.e. eggs, meats, fish, cheese, and yogurt)
  • Aids in hormone production, growth of tissue/muscle, and energy
  • Initiates rebuilding process of muscle and connective tissue damaged during exercise and competition.
  • Intake 1.5- 2.0g of protein/kg of body weight
 
Fat: 20% of total daily kilocalories in an athlete’s diet.
  • Source of energy, transports essential nutrients (i.e. Whole milk, nuts, peanut butter, fried foods, regular cheese)
Hydration/Fluids: Lean tissue (muscle) is 70% water
  • Prior to training:  17-20 oz 2-3 hours before
  • During training:  7-10 oz every 15 min
  • After training/competition: Consume 20 oz of water for every pound of weight loss. Re-hydrate within 2 hrs after competition.

Healthy Weight Gain/Loss

 
Weight Gain:  Consume more calories than you burn
  • More calories in than out
  • Will gain .5-1 pound per week
  • Multiple Feedings and good balanced nutrition
Weight Loss:  Bun more calories than you consume
  • Must Resistance train to not loose lean body mass
  • Consume fruits, veggies, and high fiber foods
  • Healthy loss = .5-1 pound per week
 
Majority of high school athletes try to increase muscle mass and strength but don’t have adequate nutrition. One has to consume calories to feed their muscle to allow it to grow. If your calorie intake is less then what you burn in a day you are going to lose weight and not have adequate fuel to feed your muscle to allow it to grow. 
 
RAPS recommends supplements from Advocare due to them being a natural supplement company that guarantees has no NCAA banned substances and is safe for kids. Visit www.advocare.com/10121715 for supplement information if you have any interest.
 
Please visit www.rapsrating.com for more information on RAPS athletic assessment or contact:
 
Mark L. Archambault, PT, PhD, CSCS
(707) 303-4992