The Nixa Athletics Strength and Conditioning program is designed to provide Nixa athletes, both jr. high and high school, with proper dieting and exercises to make for not only a better athlete, but overall healthy, positive, and well-put together individual. The program focuses on integrity, consistency and intensity, with form being at the forefront. The program is designed to start light, progress slowly and set/break personal records. The number one goal of the program is injury prevention for our athletes. TRAIN... EAT... REST... GAIN!
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2021 Iron Eagle Day of Champions and Missouri Strongest Man Competition July 24, 2021
Dieting and Nutrition Information and Videos
Eating for Performance
The three major factors that affect athletic performance are training/practice, sleep, and nutrition. You work hard, and then in order to adapt to the new demands imposed during that work, you must recover. Without recovery, there is no improvement. Athletes cannot eat like regular non-athletes because they need to fuel both the actual athletic event; and they need the nutrients to build muscle and fix damage from training. Non-athletes do not need nearly the calories or nutrients that athletes do. Add in the fact that high school athletes are young and still growing, and even more calories and nutrients are needed.
The training/practice part is only a small amount of the time commitment to be an athlete, anywhere from 45 minutes to a few hours. Sleep SHOULD be well above 7 hours. (This will be a whole other discussion to come later.) Nutrition is much more difficult, as it takes understanding what your body needs, plus the time, money, and effort to prepare and eat the correct foods.
Basic Nutritional Terms
Calorie: Basic unit of energy and what we will use to base the energy needs on, plus how to adjust the diet for gaining or losing weight.
Macronutrient (macros): The three big nutrients used as fuel sources and for building body tissues: protein, fat, and carbohydrates.
Micronutrients (micros): Vitamins and minerals needed in very small amounts to maintain bodily functions.
Protein: Macronutrient that is used as the building blocks for, among many other things, muscle.
- Proteins are essential for repairing damage done to the body during training and practice.
- Protein has 4 calories per gram.
Carbohydrates (carbs): The quick fuel source for the body.
- Carbs have 4 calories per gram.
- If not used immediately, they can be stored in one of three ways: In the muscle and liver as glycogen, or it can be converted into body fat.
- Carbs will be what is altered in order to gain or lose weight. (This will also be a whole other topic we cover.)
- There are different types of carbs that need to be prioritized or avoided, as not all carbs have the same effect on the body.
Fat: Dietary fat serves an important role in both functions and structures of the body.
- Much has been said to make fat out to be a horrible thing for the body, but this is simply not true.
- Fat is extremely beneficial to the body, and is necessary for many functions.
- Most of the information claiming that fat is bad for you is based either on bad science or outright lies.
- Some fats (trans fats) are bad for you, but according to the latest science, most fats, including saturated, are very good for you.
- Fats have 9 calories per gram.
Choosing the correct macronutrients in the correct ratios should be a major factor in what foods make up your diet.
Videos:
Vertical Diet and Peak Performance ("Meat and rice diet" with sleep being the most important.)
What To Eat Before, During, After A Workout
- Before:
- 30-90 minutes (food and digestive dependent)
- Slow and steady insulin release,
- Carbs: 30-40 grams for men, 20-25 grams for women
- Fats (slows down how quickly glucose gets into the bloodstream which manages the insulin dump from the pancreas ): 10 grams for men, 5 for women
- During:
- Water, essential amino acids, carbs - recovery factory
- After:
- Lean steak and rice, protein shake and oatmeal, chicken and rice/sweet potato
Signs of Potassium Deficiency and How To Fix It
- High blood pressure, water retention, heart palpitations, high blood sugar, sugar cravings, constipation, muscle weakness (heavy legs), arthritis, bloating, muscle cramps/spasms, fatigue
- 4700 mg/day: potatoes, oranges, 1 cup cooked spinach, 1 cup yogurt, 5oz salmon, 12 oz bison/beef/lamb
TEDx Extreme Ownership
- Take ownership of your life.
- Take ownership of you athletic preparation.
- Take ownership of your diet, sleep, training.
Daily Nutritional Needs
Daily Requirements
- Basal Metabolic Rate Calculator
- Energy Expenditure Calculator (with needs for athletes)
- Macronutrients: protein, carbs, fat, supplements, water, vitamins/minerals/micronutrients
Nixa Strength and Speed Night of Champions
The strength and speed program hosted its inaugural Night of Champions on July 23, 2019 at Nixa High School. Our Night of Champions allowed athletes in the program to see their hard work come to life by setting personal records in a particular exercises. Check out some of the photos below from the event. Our athletes worked really hard to achieve these personal records.
The Nixa 'Iron Eagle' Award
The Nixa 'Iron Eagle' Award is an award presented to our student athletes in the program that the coaching staff thinks is deserving for exemplifying extremely hard work and dedication for that particular day and session, or who have shown excellent effort over an extended period of time. The awarded is handed out at the conclusion of each day.
The Nixa 'Iron Eagle' is that it is a constant reminder portraying how hard our athletes work and are driven to become the best the can be, with fellow Nixa athletes pushing each other in friendly competition to achieve the award.
2020 Nixa 'Iron Eagle' Winners
Jan. 6 - Football, Cross Country/Track and Field - Matt Vorse, Clayton Uber, Thomas Schulte
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Jan. 7 - Cross Country/Track and Field, Soccer - Michael Eisenhart, Josie Karlson, Gracie Brown
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Jan. 8 - Football, Soccer - Zach Jones, Logan Guernsey, Anshu Giliyaru
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Jan. 9 - Cross Country/Track and Field, Soccer - Nevaeh Page, Alexa Gaunt, Bailey Reynolds
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Jan. 13 - Football, Soccer - Asher Naugle, Chase Forrer, Cooper Terry
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Jan. 14 - Volleyball, Softball, Cross Country/Track and Field - Katie McCurdy, Lane Loney, Kaiden McCormick
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Jan. 15 - Football, Tennis - Haden Wammack, Corbin Speaks, Ben Mills
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Jan. 16 - Cross Country/Track and Field, Soccer, Volleyball - Wes Hatman, Regan Neal, Addison Tauai
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Jan. 20 - Soccer, Football, Cross Country/Track and Field - Landon Meyers, Dylan Ayers, Austin McCracken
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Jan. 21 - Soccer, Cross Country/Track and Field, Softball - Madison Snelson, Eros Sustaita, Harper Jane Simpson
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Jan. 23 - Soccer, Cross Country/Track and Field, Volleyball - Josie Karlson, Macy Kopp, Christena Berry
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Feb. 3 - Football - Corbin Speaks, Sam Brower, Westin Spencer
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Feb. 4 - Cross Country/Track and Field, Softball, Soccer - Gracie Schwarz, Lauren Loney, Gracie Kindell
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Feb. 10 - Football, Cross Country/Track and Field, Tennis - Thomas Schulte, Isaac Forbis, Riley Childs
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Feb. 11 - Cross Country/Track and Field, Volleyball - Alexis Adams, Eros Sustaita, Wes Hatman
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Feb. 12 - Football, Soccer - Isaac Nuccio, Steven Ward, Matias Moreno, Thomas Schulte, Josh Jones
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Feb. 13 - Cross Country/Track and Field, Soccer - Ashlynn Stoneberger, Lydia Olson, Lydia deWild, Austin Harkins
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Feb. 17 - Football - Jackson Wentz, Jackson Teter, Bradley Vorse
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Feb. 18 - Cross Country/Track and Field, Softball - Caleb Gamble, Catherine Cruise, Lauren Loney
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Feb. 19 - Cross Country/Track and Field, Football, Baseball - Alex Wentz, Sam Brower, Casen Hammit
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Feb. 20 - Soccer, Cross Country/Track and Field, Softball - Madelyn Wicox, Carlee Brumley, Lane Loney
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Feb. 24 - Football - Corbin Speaks, Haden Wammack, Matias Moreno
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March 2 - Football - Corbin Speaks, Ty Hartman, Bradley Vorse
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March 4 - Football, Wrestling - Sam Brower, Gage Sporleder, Avry Rutherford
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March 5 - Football, Wrestling, Volleyball - Hayden Wofford, Nate Brower, Allie Billmyer
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2019 Nixa 'Iron Eagle' Winners
Feb. 25 - Volleyball, Football, Wrestling
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Feb. 27 - Volleyball, Football
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March 6 - Volleyball, Football, Wrestling
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March 7 - Volleyball, Football
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March 19 - Volleyball, Football
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March 20 - Volleyball, Football
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March 21 - Volleyball, Football
March 25 - Basketball, Wrestling, Football
March 28 - Volleyball, Football
April 3 - Volleyball, Football, Wrestling
April 4 - Volleyball, Football
April 8 - Volleyball, Football
April 10 - Volleyball, Football, Basketball
April 11 - Volleyball, Football, Wrestling
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April 23 - Volleyball, Wrestling, Basketball
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April 24 - Wrestling, Football, Volleyball
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April 29 - Wrestling, Football
Nixa Strength and Conditioning Coaching Staff
Learn and meet the coaching staff below.
High School
Jr. High School
You can stay up-to-date with the Strength and Speed Program by connecting with them on Twitter @NixaIronEagle or by
clicking here.
