Session 3: June 24-26
    Ages 13-18

    Dear Parents and Young Athletes:
     

    The Air Force Academy Strength and Conditioning department would like to encourage athletes from all sports to come and train in our state-of-the-art facility.  The Falcon Athletic Center (FAC) weight room opened in January, 2003 and is located in the Falcon Athletic Center.  The FAC weight room is 23,000 square feet and is considered to be one of the finest strength and conditioning facilities in the country. 
    Lifting sessions will be conducted among our 40 multi-station platforms where the Olympic lifts, squats, bench, incline, and pull-ups can be performed.  Running sessions will take place on the turf 4-lane 65-yard track with built in over speed ramp within the FAC weight room.  Campers will also be introduced to sports vision and nutrition techniques to improve visual skills and knowledge of proper diet crucial to sports performance. 

    This 3 day camp is designed to teach athletes the fundamentals of weight training and the performance movement skills necessary to improve athletic potential and ability.  By enrolling your son and/or daughter into our performance camp, not only will he/she gain a competitive edge over future competition, but they will learn the proper techniques required to help prevent both training and sport related injuries.  This camp is conducted in a fun, group environment that fosters teamwork and leadership characteristics.  Listed below are the intended educational and physical benefits that will be acquired by your young athlete:

    • Performance assessments to include body composition evaluation and power measures
    • Proper lifting technique
    • Fundamentals of speed, agility, and jumping techniques
    • Sports performance vision training
    • Sports nutrition fueling tactics
    • Value of athletics, leadership, and teamwork

    Learn directly from the Air Force Academy Strength and Conditioning Staff; certified and nationally recognized Strength and Conditioning coaches that train the Air Force Academy varsity athletes.  This camp is designed to insure a good camper/coach ratio; thus, the camp has limited enrollment on a first-come, first-serve basis. 
    Workout gear should include:
    Court or running shoe, t-shirt and shorts.
    Through our experience, knowledge and facilities, the Air Force Strength and Conditioning staff can help your young athlete reach his/her potential!  Thank you for considering our camp.  We are confident it will be a fulfilling and fun experience and will contribute to your child's future success in athletics. 
    STRENGTH COMPONENT
    DAY ONE about 90 minutes

    • Squat 3x10
      • Emphasis on technique and depth
      • No emphasis on weight used
      • Multi joint, sport specific, utilizes total body and trunk
    • RDL (Romanian Dead lift) 3x10
      • Emphasis on technique straight back and slight bend in knees
      • No emphasis on weight used
      • Multi joint, sport specific, utilizes posterior chain and trunk
    • Lunges 4x6 each leg
      • Emphasis on technique and stability
      • No emphasis on weight used
      • Multi joint, sport specific, utilizes legs and trunk
    • Close Grip Bench 3x10
      • Emphasis on proper technique, keeping elbows in close to body
      • No emphasis on weight used
      • Multi joint exercise utilizing triceps and pec major and minor
    • Shoulder complex 2x15
      • Emphasis on proper technique, slow and controlled motions through the proper range of motion.
      • Very light bands
      • To help prevent and strengthen the shoulder complex to prevent injury

    DAY TWO

    • Bench Press 3x10
      • Grip and proper technique. Back and head remain on the bench, feet on the floor
      • No emphasis on weight used
      • Multi joint exercise, to aid in upper body strength in the pectoralis and triceps group
    • Pull Up 3x failure (as many as possible and some forced reps)
      • Grip placement and proper technique, Minimize swinging and kipping. Pull all the way up and lower slowly all the way down
      • Body weight used with partners
      • Multi joint exercise, to aid in upper body strength using the latimus group and the biceps
    • Shoulder Press
      • Grip and proper technique. Front of head from clavicle to arms extended overhead.
      • No emphasis on weight used
      • Multi joint exercise, to aid in upper body strength using shoulder complex and trunk
    • Bent over Row 3x10
      • Proper grip, back remains flat with slight bend in knees
      • No emphasis on weight using the straight bar
      • Multi joint exercise. Muscles involved include rhomboids, trapezius, and bicep group
    • Bicep curls 3x10
      • Proper technique utilized with strong trunk and full range of motion including full flexion and extension
      • Dumbbells used with proper technique
      • Single joint exercise to improve bicep strength and aid in reducing elbow injury

    DAY THREE

    • 1-Legged Squat 4x6 each leg
      • Proper stance using the strap for opposing foot, proper bar placement on back, emphasizing stability and balance
      • No emphasis placed on Weight using the Olympic bar
      • Multi joint lower body exercise, utilizing quadriceps and hamstring group as well as trunk.
    • Dead lift
      • Proper technique with foot positioned feet slightly wider than shoulder width, chest pronounced, arms outside of the feet, while maintaining a flat back
      • No emphasis placed on weight used. Only proper technique
      • Multi joint exercise, utilizing the lower body and trunk
    • Step Up 4x6 each leg
      • Technique emphasis to a box pushing with stepping leg, while maintaining control through entire range of motion.
      • Emphasis on proper technique, using dumb bells
      • Multi joint, sport specific, using the quadriceps, hamstring and glutes.
    • Triceps extensions 3x10
      • Emphasis on proper technique, keeping elbows in close to body
      • No emphasis on weight used
      • Single joint exercise utilizing triceps to aid in prevention of elbow injuries
    • Shoulder complex 2x15
      • Emphasis on proper technique, slow and controlled motions through the proper range of motion.
      • Very light weights (2.5)
      • To help prevent and strengthen the shoulder complex to prevent injury

    NUTRITION COMPONENT

    The purpose of this 3-day program is to provide sound, scientific-based nutritional practices that are practical to the high school athlete.  The focus will be on simple but necessary nutrition practices that a high school aged student may be confronted with and can easily apply to his/her own program to better performance and overall health.   Day 1 will discuss the pre-event meal, energy sources, and touch on timing of nutrients. Day 2 will reinforce the importance of hydration, when/how it should occur, and the differences between water and sport drinks. Day 3 will conclude the program with the post work-out recovery meal, how/when it should be done, and why that feeding is the most important. These lessons will be interactive with attention-grabbing demonstration, open-floor discussion and will address any misinformation that typically is associated with nutrition at the high school age.

    Day 1
    Pre-Event Meal

    • Open discussion:  "what are you eating and what do you need?"
    • Energy Source
      • Carbohydrate
      • Fat
      • Protein
        • Will use protein only if out of carbohydrate
        • Protein use will come from lean tissue aka muscle
      • How much can you store and what do you use?
        • Average CHO storage=2000kcal
        • Average Fat=40,000kcal
    • When do you need to be eating? Open discussion (nutrient timing)
      • As intensity increases so does CHO utilization...
      • Are you walking or running?
      • Go into a session well fueled
    • What do you need to be eating? Open discussion
      • Eat to train don't train to eat
      • Fuel for your training
      • The orange skittle vs. the orange.
    • Take away
      • Energy source handout to take home

    Day 2
    Hydration

    • Demonstration: urinalysis cups- what color does yours look like?
      • Cup 1= lemon powerade
      • Cup 2= lemon powerade + iced tea
      • Cup 3= lemon powerade + water (ideal color)
    • But I'm not thirsty, why do I need to hydrate? Thermoregulation
      • What is sweat?
        • Body's air conditioning (aka thermoregulation)
      • What does sweat require?
        • Water
        • Salt
        • Body temperature goes up 1°C every 3-5 min, so death from dehydration occurs in 15 minutes
    • When?
      • Stand-up test (athletes with water bottles/sport drink are asked to stand)
      • After training vs. all day hydration
      • Pre/During/Post activity
    • How?
      • Water vs. Sport Drink
        • Taste test- talk about different brands of sport drink to generate their interest about drinking it
    • Take away
      • Urine color chart handout to take home

    Day 3
    Post-Event Feeding

    • Discussion:  "What do you do?"
      • Expected answers to discuss: bars, supplements, fast food, etc.
    • What do you need?
      • Most important snack of the day
      • Should include carbohydrates and protein to rebuild and refuel muscle and glycogen stores
    • What does it look like?
      • Explanation of why answers from discussion may or may not be good choices
      • Explain "wasted workout" if not refueling correctly
        • Too high in fat will not allow for carbohydrate absorption, which will not allow the protein to rebuild muscle
      • Good choices-why? (to reiterate from day 1 the energy sources)
        • Turkey sandwich
        • PB&J
        • Chocolate milk
        • Chocolate milk vs. muscle milk (or similar product)
    • Why? Discussion: reiterate points from above
    • Take away
      • Possible options for snacks handout to take home
      • Recovery handout

    SPEED COMPONENT

    Monday
    Acceleration Emphasis
                Acceleration applies to most sports and training can in prove performance.
                Most sports do not achieve max speed, but rather alternate acceleration and deceleration.
                Will also discuss and apply first step explosion and "starts"
    Points of emphasis:  body position, hip, knee and ankle.
                Drills:   Wall Drills -     Position, march, rebound, singles, doubles, triples, rapid fire
                            Mountain Climbers (as above)
                            Partner resistance marches, runs, and go's
                            A-Hold, A-March, A-Skip,  A-Run
                            Build-ups
    Falling Starts (feet together, natural stagger, unnatural stagger)
    + more
    Tuesday
    Multi-directional Emphasis / Change of Directions
    Focusing on acceleration in any direction, reaction, deceleration, change of direction and reacceleration.
    Points of emphasis:  body position, hip, knee and ankle.
                Drills:  Mini hurdles -- body position, foot, knee, ankle, hip and center of mass
                            Slide boards
                            Lateral jumps, bounds, skips
                            Angled jumps, bounds and skips
                            Agility Drills
                            + more
    Wednesday
    Maximum Speed
    Focusing on full speed or maximum speed running.
    Points of emphasis:  body position, hip, knee and ankle, front and back side mechanics, cycle or cyclic mechanics of the legs.
                            Drills:  Paw drills on the wall or w/ partner
    Step over runs
    B-Skip, march, etc.
    Assisted runs
    + more


    Buck Blackwood M.S., C.S.C.S.
    Olympic Strength & Conditioning Director
    United States Air Force Academy

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