A training camp journal by running back DJ Welch

CARBONDALE, Ill. — Have you ever wondered what a day-in-the-life of a football player is like during training camp? Sophomore running back DJ Welch kept a journal for StrongDawgs readers, taking you behind-the-scenes for a day of Saluki Football camp.

5:35 AM

Wakeup

The alarm went off and I started the day with my morning routine — brushed my teeth, washed my face and did a quick review of some plays before heading to the facility.

6:05-6:30 AM

Arrival, breakfast

I arrived at the facility and weighed myself in on the scale before breakfast. We weigh-in before and after practice to check on our hydration level. I ate my usual breakfast of 2-3 pancakes, bacon and eggs, and hash browns. I make sure to get as many carbs as possible in the morning without getting too full, so that I’m fueled and ready for practice. I typically drink two cups of water and a cup of Gatorade to stay hydrated.

Welch ate a hearty breakfast of pancakes, bacon & eggs, potatoes and fresh fruit.

6:40-7:05 AM

Hot tub and pre-practice stretch

I changed clothes in the locker room and got in the hot tub in the training room. This helps warm up my muscles before pre-practice mobility and stretching. I was in tub with Luis (Gastelum), Naz (Hill), Gavin (Shepard) and Matthew (McClelland). After the excitement of the first week of camp, we try to motivate and remind each other about sticking to the process, because these can be long, hard days. This is what we signed up for! After the hot tub, I did a thorough stretch, making sure to work my soft-tissue muscles, like my hamstrings and quads. I also stretched my calves and hip flexors, using a foam roller and did some shoulder and thoracic mobility exercises.

7:10-8:10 AM

Meetings

This is when we have a series of pre-practice meetings. First, we have a team meeting with Coach Hill with all of the players and staff in attendance. There’s some announcements about the day and a quick review of the schedule.

After the team meeting, the specialists have a special teams meeting with Coach (Nathan) Frame to go over different looks and formations before practice. I’m on the kickoff return front line, and today’s message was on keeping our eyes inside and not tiptoeing through the crease, so that the ball carrier has a clear crease to go through. I’m also on kickoff coverage, and my most important job is being violent and hitting my landmark.

The last meeting I have is my position meeting. Coach Larry (Warner) runs through the whole script of plays for the day’s practice, so we know what to expect on the field. He also lets us know different points of emphasis that he wants us to improve upon. This can range from tempo and pace when running the ball, to ID’ing our assignments on pass blocking, or just having a better understanding of the playbook.

Welch has worked on his tempo and pace in the running game during camp.

8:45-11 AM

Practice

It’s time to head to the field. This year’s camp has been hotter than last year’s camp, and more like Louisiana, where I’m from. In high school, we practiced in afternoons when it was hotter and more humid, so for me, it’s like a regular day.

The running backs are having a great camp and expanding our knowledge of the playbook. We have a stacked room, and the competition pushes us to be our best. We have great camaraderie and chemistry that comes from spending time together off the field. There’s no grudges about the lineup and playing time. When Coach throws any one of us in there, we support each other.

I feel like I’ve made a big jump in my pass-blocking ability since spring ball. I’m also working on my tempo and pace. In high school, if I saw the hole, I’d go straight to it. At this level, you can’t do that. I’ve learned to slow my pace down, and when I see the hole, adjust my pace, so I can manipulate the ‘backer into thinking I might cut back. I want to be more deceptive.

11:15-12:15 PM

Cool down and lunch

Today was the offense’s turn to hit the cold tub after practice. It’s basically a big plastic tub filled with ice water. Back home in Baton Rouge, I used a cold-plunge tub where I trained, and the water was about 30 degrees. I’d have to stay in there five minutes. So the ones we have here are a piece of cake to me. The hardest part is getting in. It doesn’t matter how much experience you have with a cold tub, there’s still that initial shock.

For lunch, I make sure to have one plate half of carbs and half of protein, and the other plate with fruit and/or vegetables with some type of bread. I like the meals we’ve had throughout camp. Today, we had burritos, but some of my favorites have been the Salisbury steak and chicken Alfredo.  It’s also important that we focus on replacing fluids. I try to drink at least two cups of Gatorade and two cups of water.

Burritos, pasta and fresh fruit were on the menu for lunch.

1-2:50 PM

Treatment and recovery

We get a little bit of time to ourselves early in the afternoon. Players are able to be away from the facility and also get treatment during the day. A lot of guys will go get some sleep, but I usually do a treatment with (trainers) Mike (Lyznicki) and Bri (Sevin). If you have any post-practice bruises or aches, it helps to ice and/or heat those areas. I’ve been blessed throughout this camp that I haven’t really had any significant problems. Last year, I had some hamstring issues. Some days I’m able to get treatment and also squeeze in a 30-45 minute mini-nap.

3-5:50 PM

Position Meetings and Lift

During this time, the offense and defense separate. Offense goes to position meetings, while the defense goes in for a lift in the weight room. Then we switch.

During this position meeting, we (running backs) reviewed the practice film and went over the pre-practice points of emphasis Coach Larry talked about, and just the overall execution of plays during the practice.

We’ve had really good gains in the weight room with Meade (Smith), and if you stop lifting, you’re losing strength. My philosophy is, if you’re not getting stronger, you’re getting weaker. When you’re tired or your legs hurt, can you still go hard in the weight room? It’s not about when I’m 100 percent, it’s about how much strength can I have when I’m still tired? I pushed myself in the weight room today.

Welch said there are no grudges about playing time within the running backs room.

6-6:30 PM

Dinner

This is the final meal of the day, so I try to go with the same eating plan I had during lunch to finish off the day. The lunches and dinners are very similar. Tonight, I included some pasta. I try to eat until I’m full.

6:45 PM

Special teams meeting

This is another meeting with Coach Frame and all the special teams players. We watched the special teams section of the practice film and he critiqued us on the techniques we used, and the execution of the different calls. He also briefed us on what to expect for the next day for special teams.

7:15-7:45 PM

Team meeting

This is our final meeting of the day and is usually more thought-provoking and engaging. Coach Hill might have a guest speaker come and talk to the players about a specific topic outside of football. My favorite speaker so far was (CCHS Superintendent) Daniel Booth. I bring a notebook to every meeting and had a full page of things to think about from his presentation. “Reap what you sow.” “Plant good seed to get good harvest.” “Dress for the job you want, not the one you have.” Those are some of the notes I made. Coach Hill also has a position group come up in front of the team each night and sing the SIU fight song, “Go! Southern, Go!” We were the first position group to do it, so we didn’t have a chance to rehearse, but we nailed it.

7:45-8:15 PM

Position meetings

During this final position meeting of the day, the running backs looked at a new install of plays and formations for the upcoming day.

8:15-8:45 PM

Walkthrough on the field

After the position meeting, we do a 20-minute walkthrough on the field, going through the different install of plays and formations we just reviewed in position meetings.

10 PM

Curfew

We’re back at home by 10. I live with Chandler (Chapman) at The Pointe. Some days, they give us a snack to take home, like a Moe’s burrito or Raising Cane’s. Sometimes, I just make myself a peanut butter & jelly sandwich. Before I go to bed, I look at the scripts for the next day. I like listen to music to help me wind down. I like R&B music, old-school and new-school. It’s time to go to sleep, so I can do it all again tomorrow. Go Dawgs!