Discount Cards

The Gridiron Club has a lot of leftover discount cards. They are good until June 2018! We are selling them for halfprice! $5 per card. Please email me at This e-mail address is being protected from spambots. You need JavaScript enabled to view it. if you are interested!

IMPORTANT Dates to Remember

Mark your calendars Rams Fans, here are some important dates to remember. 

 

Sept. 8th - Steak Night at the Elks Club

For more information please call Ron and Sissy Bradford at 246-7460 or 214-8748  

Gridiron Club 2016 Scholarship Winners

 

The Mt. Vernon Rams Gridiron Club recently recognized their 2016 Scholarship Winners.  The students must be 4 year football players and keep a 3.5 GPA.  Congratulations for all of the hard work both on and off the field!!!

Discount Card Sales

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. 

MVTHS Rams - BOILER BUSTERS!!!

The Granada Theater in downtown Mt. Vernon has been under renovation by a group of hardworking volunteers for the past several years.  With the 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 to they looked for outside assistance.  Where did they look?  Where to you find a group of eager STRONG young men to move boiler parts out of the building?  The "Who 'ya gonna call?"  The "Boiler Busters"  hats who!!  The folks from the Granada contacted Coach Shaner and the Mt. Vernon Township Hight School Rams Football team and Coach and the young men were more than up to the task.

2012 Quarter Back Camp

Coach Shaner and his staff recently held a QB Camp at the High School.  This is a picture of the younger athletes who attended the camp.  Future Mt. Vernon Rams Quarter Backs?  Coach Shaner has high hopes for all of them!!!

2012 QB Camp

 

SIU Football Camp Information

The release form and camp information can be found HERE

Summer Practice Schedule

Coach Shaner has published the practice schedule for the summer months.  You can access the schedule by clicking on the link located on the menu bar on the main page.  Please excuse the content right now, we know its a bit difficult to read.  We are working on that right now and will have a clear copy up soon but Coach Shaner wanted to get this information out as quickly as possible.  Thanks for your understanding and if you have any questions at all, please contact Coach Shaner regarding times or locations.

Game Day Parody!!!

Gotta LOVE Mt. Vernon Rams Football!!!

Game Day!!!!

Off-Season Workouts Very Important to Future Success

 

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 

Mt. Vernon Rams Recognized

The Mt. Vernon Rams held their end of year banquet to celebrate the season and to recognize the accomplishments of all of the players.  Though the season was not a winning season based on wins and losses Coach Shaner congratulated all of the kids on the team for their enthusiasm and dedication to the game throughout the entire season.  Those players who were recognized for their outstanding achievements for the year were:

 

Weight Lifter of the Year - Pat Bradford and Wes Song

Hustler of the Year - Robert Grider and Clayton Reeves

Hitter of the Year - Jacobee Marshall

Ram of the Year - Justin Armstrong

Gridiron Club Player of the Year - Zane Young

Gridiron Club Scholarship Winners

     Pat Bradford

     Clayton Reeves

     Jacob Stern

Gaining Muscle Weight the Right Way

 

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.

  

CONFERENCE CHAMPS!!! - Freshman and JV Squads

Congratulations to both the Freshman and JV Mt. Vernon Rams as they have both clinched the conference title this year.  With their final conference game of the year being canceled the freshmen have a perfect record of 8-0 with one non-conference game remaining in their season.  The JV team is undefeated in conference play and have a 5-1 overall record with one conference game remaining in their season.  CONGRATULATIONS to both teams on a fantastic season!!! 

Shaner News

MT. VERNON RAMS FOOTBALL 
Success is a journey. Not a destination. 

We have now finished our summer workout program as well as our football camp and we have a few days away from each other before our 2011 season starts. I want to remind you of a few important dates and times as well as leave you with some things to think about over the next week to ten days. The next important dates that we have for football include: 

TUESDAY, AUGUST 9TH - Meeting / Pizza / Movie Night; 6:00 p.m. @ Elks Lodge; mandatory for all players grades 9-12 (we will be done at approximately 9:30 p.m.) 

WEDNESDAY, AUGUST 10TH – Practice Begins! 7:00 a.m. @ MVTHS; Helmets Only Wed., Thurs., & Fri.; bring playbooks (you will be given these on the 9th); bring cleats and tennis shoes; wear new Mt. Vernon t-shirt and shorts provided by football program (you will receive these at the movie night); Practices will be from 7-9:30 a.m. & 6-8:30 p.m. on Wednesday, Thursday, & Friday; SATURDAY, August 13th we will have practice at 7:00 a.m. and will practice (with a short break) until approximately 11:30 a.m. 

Practices will follow the above schedule until school starts. New practice information will be given out at that time. 

Things you MUST do before August 10th 
ALL PLAYERS PARENTS should attend the parent meeting with Coach Creel in the auditorium on Monday, August 8th @ 6:00 p.m.

ALL PLAYERS must have a physical on file at MVTHS. Turn them in to the activities office a.s.a.p. (Coach Creel or his secretary) CALL YOUR DOCTOR NOW FOR A PHYSICAL NOW IF YOU HAVE NOT DONE SO. 

Over your time off it would be wise if you lifted / exercised / conditioned every other day. This will help some of you to get in better shape and others to stay in the shape that you’ve worked during the summer for. Getting in groups of three or more guys and pushing each other through running, push ups, sit ups, lunges, etc… is the only way you’re going to get enough activity to be ready for double sessions. 

Finally, take some time over the days that you have off to think about the commitment you need to make to football, the key points that coaches have been hammering this summer, and most importantly our formula for success this year: 



FUNDAMENTALS; DISCIPLINE; COMPETITION; ACCOUNTABILITY; HARD WORK