The Granada Theater in downtown Mt. Vernon has been under renovation by a group of hardworking volunteers for the past several years. With the recent installation of new heating and air conditioning systems, the old HEAVY boilers that were in the basement of the theater were in the way and needed to be moved. They needed them moved but the pieces were simply too large and cumbersome for the group to move themselves so they looked for outside assistance. Where did they look? Where do you find a group of eager STRONG young men to move boiler parts out of the building? "Who 'ya gonna call?" The "Boiler Busters" that's who!! The folks from the Granada contacted Coach Shaner and the Mt. Vernon Township High School Rams Football team and Coach and the young men were more than up to the task.
"For the first time since 1937, The Granada has no boiler! These men moved over 3,000 pounds of metal in less than and hour. Each of the 12 sections was about 200 pounds. What a work out!!!!! These guys worked hard!!!! THANK YOU!" said David Lister of the Granada Group. We are proud of the work these young men did giving back to their community.
As winter sports begin to wind down and spring sports get started, it becomes very important for all of our football athletes to be involved in some activity.
Whether it be baseball, track, or after school football workouts, those who are interested in playing football in the fall must be involved in physical activity in the spring and throughout the summer in order to increase physical strength and conditioning.
One of the biggest barriers to having success with our football program is to get our players to understand the importance of getting bigger, faster, and stronger throughout the off-season. Successful football programs in our conference (and throughout the state) run year-round strength and conditioning programs that the athletes commit to in order to become better players. We cannot compete with these programs if we do not make a commitment to improving our strength, speed, and agility in the off-season through participating in other sports, Strength and Conditioning PE, and workouts after school.
If we are going to get ourselves back to being a consistent playoff team, we must commit ourselves to these workouts and put in the time and effort required to be successful!
"In order to achieve greatly, you have to sacrifice greatly. Nobody ever said it would be easy.”
-Mike Pruitt (Former NFL Fullback
As we demand more of athletes in the weight room in order to become bigger, faster and stronger, we must also give them the basic knowledge that they need in order to make the muscle mass gains that they work so hard to attain. The following article is from Susan Kleiner, RD, Ph. D. She has authored many books on nutrition, is the owner of High Performance Nutrition, and has been a consultant to the Seattle Seahawks and Seattle Supersonics.
Consume More Protein- Full of amino acids, protein is crucial to helping repair muscle tissue that is temporarily damaged as a result of a hard workout. With the help of these amino acids, torn muscle fibers get bigger and stronger through a process called hypertrophy. To gain muscle you need to consume one gram of protein per pound of body weight every day. Examples of high-protein foods include: 3 1/2 oz. pork or light meat chicken (29g), 3 oz. Atlantic salmon (19g), 3 1/2 oz. lean ground beef (24g), 1C pinto beans (14g), 8 oz. fat free milk (8g), common protein shake/bar (25g).
Eat Carbs- Carbs actually have a secondary muscle-building effect, because they spare protein that might be used as fuel. Try eating whole-grain breads, pastas and couscous. Shredded wheat cereal and starchy vegetables- like yams- are also good sources.
Fuel up before and after workouts- It takes about 2,500 calories to add a pound of muscle, so you need to consume an additional five grams of protein each day for every five pounds of muscle you want to gain. To increase your calorie and protein intake, eat a 200-300 calorie snack 30-90 minutes before your workout. A cup of yogurt, a banana or a lean turkey on a slice of whole wheat bread are snacks that will fuel you for your training workout. Post-exercise, opt for meal replacement shakes. These combine carbohydrates with protein, which is especially important after you work out to slow the protein breakdown process and boost protein manufacturing.
Don’t go overboard on calories or protein- As you attempt to gain muscle, you’ll likely add a little bit of body fat. However, make sure you start by adding only up to 400 calories to your intake per day. If you don’t see any gains, incrementally add 50-100 calories until you do. This will reduce the amount of fat you gain. Remember, when you increase protein intake you must hydrate properly. Drink twice the amount of fluids (water) you would normally.
Foods that pack on muscle: brown rice, fresh fruit, fresh veggies, grilled salmon and chicken breast, fat free milk, oatmeal , protein bars/powders
Foods that hinder muscle building: soda, french fries, chips, sugars
See Coach Shaner for more specific information on sports nutrition and diet.
The Mt. Vernon Rams Football Players are selling Discount Cards for $10.00 as a fundraiser. Please see a football player or contact one of the coaches to purchase your card. We appreciate all of your support.