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Sports Workout Weekly => Issue #24
March 22, 2007


Here is this week's issue of Sports Workout. Remember... if you have any requests for workouts or training plans... or if you have a workout of your own that you'd like to contribute... I'd be delighted to hear from you. Just reply to this e-mail.

Warmest regards,

Phil Davies BSc., CSCS, CPT

P.s. If this e-mail doesn't format correctly in your e-mail software (i.e missing images, broken links etc) you can always see the contents at the following back issues web page:

WORKOUT OF THE WEEK - Speed Training Session For a Multi Sprint Sport

  • Complete these drills when players are fresh - before other types of fitness work such as strength and endurance drills for example - but always after a thorough warm up.
  • These drills should not leave players fatigued. Keep to a work to rest ratio of 1:5 so a 5 second sprint is followed by at least 25 seconds recovery.
  • These drills can be completed the day before a competitive match as they will not leave players drained and overly fatigued.

    Click here for a description of the spinting technique drills

    Alternating Starts - This drill consists of a straight-line sprint of about 10-20 yards. Vary the starting position and conditions before the sprint. For example, start by facing backwards, or lying face down or by doing star jumps. Also, a coach can instruct players to complete a push up or a tuck jump on their starting command before sprinting. In a team setting, players can be paired off to add a competitive element.

    Click here for a description of the sprint with a lateral shuffle

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    ARTICLE OF THE WEEK - Bodybuilding Nutrition... A sound Bodybuilding Diet Plan

    By Kostas Marangopoulos

    Beginning a new nutrition program is never easy, especially for beginners. If you are looking to learn how to structure your diet for building muscle and adding mass then follow the following proven principles of proven success.

    Bodybuilding nutrition does not have to be a chore as many people think of it. You certainly do not have to starve! A bodybuilding diet plan is very healthy, and includes all of the major food groups, making it a complete nutrition solution that you can incorporate into your lifestyle. A sound nutrition plan has to include all of the essentials for health but muscle growth as well.

    Therefore, a bodybuilding diet plan has to be higher in protein and healthy fats than most other diets. Itís also higher in energy potent carbohydrates and uses much different types of foods than most people consume in their normal daily eating habits. Bodybuilding diets do not include most of junk foods and unhealthy treats such as candy full of simple sugars, fried foods, white flour products and alcohol. If you want to follow a healthy lifestyle then you certainly must minimize your consumption of these unhealthy treats.

    Hereís a sample bodybuilding diet plan that will work very well for pretty much anyone who is looking to add muscle mass. Depending on your weight and body fat levels, you may need to increase of decrease the amounts of foods consumed.

    Meal 1: 6 egg whites, 1 yolk 2 slices low fat cheese, 3oz oatmeal, 1 apple or banana, 1 cup of low fat milk.

    Meal 2: 6oz tuna in water, 1 whole wheat bagel, 1 tablespoon low fat mayo, 1 tomato.

    Meal 3: 8oz grilled chicken breast, 2 baked potatoes, 2 cups salad, low fat dressing.

    Meal 4: 4oz turkey breast, 2 slices whole wheat toast, 2 slices low fat cheese, 1 cup of low fat milk.

    Meal 5: 8oz grilled steak, 1.5 cups brown rice, 2 cups salad or steamed vegetables, 2 tablespoons olive oil for dressing.

    Meal 6: 6 egg whites, 1 yolk, Half cup oatmeal, 1 cup low fat milk.

    You can also include a daily multivitamin supplement to ensure you are getting all of the essential micronutrients needed for proper muscle growth and recovery.

    This diet plan will provide you with all essential proteins for muscle building, carbohydrates for ample energy & glycogen replenishment and healthy fats for additional calories. Try to space meals three hours apart and always remembers to drink plenty of water throughout the day.

    Kostas Marangopoulos is a natural bodybuilder, nutrition consultant, freelance writer and editor-in-chief of one of the best natural bodybuilding websites on the net. His educational background includes a Masterís degree and he is also a certified personal trainer (CPT) with the National Strength and Conditioning Association (NSCA). Kostasí educational and informative bodybuilding articles have been featured on hundreds of leading websites including

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