EFS Sports Adaption Cycle

I. Proper Training

A. Strength & Conditioning Tactics
     1. Conditioning Categories (Key Areas)
          a. Foot Quickness & Agility: EFS Quickness Complex & EFS Hoop Drills
          b. Biomechanics: EFS Skipping drills
          c. Power & Explosiveness: Rebound Box Jumps & Sprint Plyometrics
          d. Acceleration: Free & Resisted Sprinting (10, 20, 30 yards)
          e. Top Speed: Free Sprinting & On The Fly Sprinting (40, 60, 80, & up to 100 yards).
    2. Conditioning Cycles (EFS’s strategic emphasis’s of linear speed training)
         a. Conditioning Base
             1. Basic Aerobic Conditioning: Slow jogging 15-30min.
             2. Anaerobic Endurance: Intervals of sprint (10-30sec.) + walk or jog (1-3min.) for 20-30min total.
          b. Speed Build-up Phase
             1. Biomechanics Development: sub-maximal effort.
             2. Free Sprinting 0-6 seconds: only a few w/ maximal effort.
             3. Resisted Sprinting w/ various Devices 0-6 sec.: maximal effort.
             4. Sprint Plyos: Bounding & 1 leg hopping- maximal effort.
         c. Maximum Speed Phase
             1. Starting Technique: maximal effort.
             2. On the Fly Sprinting: cruise/burst or burst/cruise/burst, etc.. - maximal effort.
             3. Free Sprinting: maximal effort.
             4. Resisted Sprinting 0-6 sec.: maximal effort.
             5. Sprint Plyos: maximal effort.
        d. Supra-maximal Speed Phase
             1. Starting Technique: maximal effort.
             2. Free Sprinting: maximal effort.
             3. Over-speed Sprinting: on EFS High Speed Treadmill- maximal effort.

    3. Strength Categories (Key Areas)
        a. Traditional Strength Endurance: mostly w/ free weights.
        b. Traditional General Strength: mostly w/ free weights.
        c. Traditional Maximum Strength: mostly w/ free weights.
        d. Non-Traditional Power (speed x strength= true power)
        e. Non-Traditional Functional or Sport-Specific Strength: EFS’s Sport Specific Strength workouts- w/ medicine balls,             stretch cords, other equipment & some free weights.
   4. Strength Cycles (EFS’s strategic emphasis’s of strength training)
       a. Foundational Phase
       b. Strength Buildup Phase
       c. Maximum Strength Phase
       d. Strength-Power Phase
       e. Speed-Power Phase
   5. Flexibility & Mobility (applied emphasis)
      a. Resisted Stretching
      b. Dynamic Mobility
      c. Proprioceptive Neuromuscular Facilitation (PNF)
      d. Passive Stretching
      e. Assisted Stretching

B. Sports Tactics (for your sport)
1. fill in: ____________________ (applied emphasis)

2. fill in: ____________________ (applied emphasis)

3. fill in: ____________________ (applied emphasis)

4. fill in: ____________________ (applied emphasis)

Though EFS could probably write an entire book about nutrition alone, we will focus primarily on the key guidelines to maintain simplicity and efficiency. To ensure proper energy levels and facilitate recovery and adaptation, an athlete should be consuming approximately 5 medium-small size meals per day during training. That is, 1 – breakfast, 2 – mid-morning snack, 3 – Lunch, 4 – Mid-afternoon snack, and 5 – Dinner. For most healthy athletes, a diet rich in complex carbohydrates, lean proteins, and low in fat should provide a sound framework for performance and recovery. Keep in mind that supplements are to be taken “in addition” to solid foods not in place of them.

II. Proper Nutrition & Recovery

A. Macronutrients (main nutrients)
    1. Carbohydrates: for energy- brain & muscle fuel.
        a. Carbs. Should be approx. 50% of an athletes’ calories.
        b. Ground foods such as plants & grains are high in carbos.
        c. Complex Carbs.: used for long-term energy or “carbo loading”. These include pasta, potatoes, bread & rice, etc.
        d. Simple Carbs.: used for short-term energy, receiving micronutrients & fiber.
        e. Carbo intake is especially important before exercise, practice, games or a long day.
    2. Proteins: for tissue repair from practice, training or games.
        a. Protein should be approx. 40% of an athletes’ calories.
        b. Animal foods such as meats, egg whites & dairy are high in protein.
        c. Protein powder & bars are helpful after exercise or in the evenings.
        d. Chicken is a great & low-fat source of protein.
        e. Protein intake is especially important after sprinting, weightlifting, practice, & games.
   3. Fats: for heart & hormone function and joint lubrication.
       a. Fats should be approx. 10% of calories.
       b. Fats come mostly from animal sources.
       c. Avoid or minimize creams, rich sauces, butter & dressings.
       d. Choose low-fat & non-fat substitutes when possible.
       e. Do not completely cut fat from your diet.

B. Micronutrients and Supplements (in addition to regular food)
(THOSE UNDER 18, MUST ASK PARENTS BEFORE TAKING ANY SUPPLEMENTS.)
     1. Water: Drink at approx. 1 gal. a day during rigorous training/competition.
     2. Basic Micronutrients: Multivitamin w/ Minerals.
     3. Immune Protection: Vit. C, Garlic, Colostrum, Grape Seed Extract, CoQ10.
     4. Relaxation: Calcium/Magnesium/Zinc, Chamomile, DLPA, a small amount of Rum or Wine (for those over 21 only).
     5. Joint Recovery & Longevity and Soreness / Inflamation: Glucosamine, Chondroiton, MSM as natural anti-inflammatory          (sold by EFS). Omega 3 fatty acids can work as natural ant-inflammatories. These don’t harm the liver like ibuprofen can.
     6. Muscle Building & Recovery: Protein Powder Supplement, Protein bars.
     7. Ergogenic Aid (performance enhancement): Creatine for speed, strength, power & weight gain (w/ lots of H2O.)
     8. Energy: Ginseng, Carbohydrate drinks & bars.
     9. Other Supplements: N/A

C. Fueling up (personally applied list:)
    1. Breakfast: Emphasize Light Carbs.
        a. Purpose: energy.
        b. Sample: energy drink, energy bar, fruit, cereal, or bagel.
   2. Mid-morning meal: Emphasize both Protein & Carbs.
       a. Purpose: repair & some energy.
       b. Sample: 3 egg whites, toast, fruit, or turkey sandwich, or Power bar w/ apple.
  3. Lunch: Emphasize both Protein & Carbs.
      a. Purpose: repair & some energy.
      b. Sample: turkey sandwich, carrot sticks, & apple, or Chicken Burrito w/ rice & beans.
  4. Mid-Afternoon meal: Emphasize mostly Carbs & some Protein.
      a. Purpose: repair & some energy.
      b. Sample: 1-2 raisin bagels, a banana, or Power bar w/ apple.
  5. Dinner: Emphasize mostly Protein & some Carbs.
      a. Purpose: repair & some energy.
      b. Sample: grilled chicken w/ rice & veggies & protein shake.

III. Proper Rest & Recovery

A. Rest & Recovery (applied list)
1. Sleep: 9-10hrs per night.
2. Naps: one or two 20-60min. naps per day.
B. Recovery Techniques (applied list)
1. Stretching: pre & post exercise & practice especially for speed related exercise. Stretch hamstrings, groin, etc.. for 5-10 min after high speed sprinting to reduce soreness & speed recovery.
2. Hydrotherapy & Active Recovery: 1-2x per day after physical activity & in evening.
a. Icing: 20-30 min. bouts of insulated cold packs on knees,
shoulders, elbows, back, etc.
b. Russian Shower: After washing, apply water on sore or achy joints & muscles in this manner- hot 3min, cold 3min, hot 3min, cold 3min, done.
c. Jogging: light aerobic activity that is slow moving & continuous for 12-30 min. helps loosen up legs & arms and speeds recovery from speed & strength training.
3. Prayer: give thanks upon wakening, before sleep and before meals.
4. Meditation
a. Diaphramic Breathing: inhale 4 sec, exhale 4 sec for 4 min. total.
b. Self-Hypnosis: count backwards from 100-1 and practice bio- feedback w/ mental rehearsal of healing & sport activities.
c. Auto-Suggestion: After self-hypnosis picture your immune system fighting colds on the cellular level or healing sore muscles, joints or injuries internally.
5. Massage Therapy: 2-5x per week would be good after conditioning or skill training (not after strength).
6. MSM Topical Cream (Flexpower): Rub on sore joints & muscles for pre-exercise warm-up or when sore. Works as a great topical anti-inflammatory without bad smell (sold by EFS).
7. Supplements: MSM, Chondroiton, Glucosamine are good for inflammation and joint repair (sold by EFS). Omega 3 fatty acids can work as natural ant-inflammatories. See Nutrition & Supplements Section for more info.
8. Other Possible Recovery Techniques
a. Hyperbaric Therapy: get prescription first and probably try 2-5x per week.