Water, Water, Water....

Great info. (I do not endorse this product)

Calories, Calories, Calories.....

Great info. (I do not endorse this product)

"Ten strong horses could not pull and empty baby carriage if they worked independently of each other."- J. Wooden

How many of your teamates are not in the weightroom this off season?

It is up to you to make sure that your team works together and has no weak links!!!!

We are very excited for a full week of weights. See everyone Monday, Tuesday, and Thursday after school.

Olympic Lifts

Links that explain and demonstrate Olympic lifts

Push Press
http://www.exrx.net/WeightExercises/OlympicLifts/PushPress.html

Dead Lift
http://www.exrx.net/WeightExercises/GluteusMaximus/BBDeadlift.html

Squat
http://www.exrx.net/WeightExercises/GluteusMaximus/BBFullSquat.html

Hang Jump Shrug
http://www.exrx.net/WeightExercises/OlympicLifts/HangJumpShrug.html

Front Squat
http://www.exrx.net/WeightExercises/OlympicLifts/FrontSquat.html

Hang Cleans
http://www.exrx.net/WeightExercises/OlympicLifts/HangClean.html

"The watchword of life must be, never give up."

Too often we quit when victory is only moments away. Success is ours when we hold on just one second longer than the competition.

Thursday- Olympic and Total Body

Tuesday- Legs and Back

Monday- Chest and Back

Off Season Workouts- November and December

The first two weeks is when we begin to lay the foundation. Each lifter will be taught and critiqued during this period on form. Form is the most important.

Strength training techniques are the foundation upon which performance is built. By using these movements with correct form and technique, our athletes establish a solid base from which all other aspects of training will thrive.

Other benefits that arise from good strength training techniques

1. Decrease the chance of injury



2. Decrease the seriousness of injury



3. Increase recovery rate from certain injuries



4. Increase flexibility which helps improve performance and decrease chance of injury



5. Increase connective tissue strength



6. Improve confidence in your physical abilities

(Barwis Methods) http://www.barwismethods.com/

November Calendar

Combine Results.....

Yesterday the Soph FB and BB players spent an hour after school combine testing. This baseline information will let the athletes know where they were, where they are at, and where they can be.

Leaders as of 11/18/2009

1/2 MILE
BILLIG 2:50
ISHERWOOD 2:52
LARSEN 3:08
HALDEMAN 3:09
MCCALLA 3:16
AHEARN 3:16

20 yard shuttle (5-10-5)
MARTINEZ 4.6
HALDEMAN 4.62
HILLEBOLD 4.62
BILLIG 4.63
AHEARN 4.66

Broad Jump (inches)
HALDEMAN 106
HILLEBOLD 105
BILLIG 103
LARSEN 101
ISHERWOOD 96

Vertical Jump (inches)
MAURELLA 26
HILLEBOLD 25
BILLIG 24
LARSEN 24
DEVRIES 24

Burpees in a minute
SALVETTI 39
ISHERWOOD 38
MARTIRE 38
LARSEN 35
HALDEMAN 35
O DONNEL 35

Combine Testing Today

We will start this off season with a testing day. The following items will be tested.

1. Body Weight
2. Body Fat %
3. 1/2 mile run
4. 20 yard shuttle run (5-10-5)
5. Broad Jump
6. Vertical Jump
7. Number of burpees in one minute
8. Pull ups
9. Deep Squat test.

As we continue forward throughout the winter, these exercises will be retested and we hope the players will see increases. Power, Strength and Athleticism will be focused on over the next three months. Players will get as much out of the program as they put in. The above tests will examine key areas of explosiveness and core stregth, which are very important to athletic activities.

Our first day of weight training will be on Friday 11/20.

A Journey of a Thousand Miles Begins with a Single Step- Off Season Conditioning 2009-2010

This blog will follow the progress of our soph football and baseball players through their off season workouts.