Pass (on) The Cookies

With the Winter Holidays coming, I thought the following excerpt of a Boys Soccer team email from Coach Kamphaus might be appropriate for a wider audience.  Not really for you though, you've got it going on - a paragon of health.

"...I have noticed a promising trend over the last few weeks following the end of this years soccer season. I am seeing more and more smiling faces from the squad down in the weight room at the Wyoming Recreation Center and I know others are putting in work in other areas too.

I wanted to send out this email and say that it does a coaches heart good to see this kind of commitment to the future of this program, but I also want to make sure that all of our budding young gentlemen are doing the work properly so we can maximize the benefits from their hard work and minimize potential injuries.

Three things to keep in mind boys:

Number 1: You cannot out work a bad diet!
What I mean by this is that no matter how many days a week you go to the gym, no matter how hard you push yourself, more than half the battle is done in the kitchen. Making sure you have the proper nutrition will go a long way to ensuring that the effort put in on the streets and in the gym translates to better fitness all around. This means that you should make sure you're consuming enough protein throughout the day (~.75-1 gram of protein per pound bodyweight) and drinking enough water and fluids. Stay away from sodas and salty foods, eat lean protein when you can, such as chicken, fish, nuts and eggs.

Number 2: Have a routine!
I cannot stress enough how much of a difference having a routine makes when you are working out in the gym. It keeps you mentally focused, goal oriented and allows you to track your progress. A routine will also help keep you balanced as you work out, preventing injuries in the process. It keeps players from falling into the trap of building a triangular body, a large upper body and a small lower body. Work in cardio, balance exercises and focus on getting stronger, not necessarily larger. Work in body weight exercises that focus on endurance as well as strength, stay limber and flexible. You're soccer players, not powerlifters.

Number 3: Educate yourself!
For alot of you, the gym has been a foreign place until recently, and you're eager and energized to try to make gains as fast as possible. Unfortunately, this can lead to poor form when lifting which can lead to injuries. Make sure you have the form right when lifting, find videos on YouTube, read up on these things before you try them and don't be afraid to ask questions. That being said, start with light weight until you get your form down, then begin adding weight. Listen to your body!! Pushing yourself is one thing, but knowing when to rack up the weights and give yourself a little rest is a wonderful trait to have. Listen to yourself!"