Sophomore Weights- Finals/Winter Break Dates and Times

Split Jerk

Stand with slight flex in hips and knees.

Hold bar across collarbone with shoulder width grip.

Explode upward by extending hips, knees, and ankles simultaneously.

Catch bar with arms locket overhead and slight flex in hips and knees.

Strength Phase Workouts

"It's not how heavy the load, it's how you carry it." -Lockport CORE and AB workout list

Zotman Curl

Keep elbows in.

Lower it slowly back down to activate the forearms.

Rotate the wrists for an overhand grip on the way back down

"People with goals succeed because they know where they're going." -Earl Nightingale

"The secret of winning football games is working more as a team, less as individuals. I play not my 11 best, but my best 11."
-Knute Rockne

SIngle Leg RDL w/ DB

Leg Curl on a Ball

Band Tri Push Downs

Med Ball Slams

Single Leg RDL w Medi Ball

There are no gains without pains.- Adlai Stevenson

Great job by those who made it into weights yesterday. I am very excited to see each and everyone of you making gains through hard work day in and day out.

Keep working!

Weights will be at 3:00 tomorrow! (Monday 12/7). Please remind as many of your teamates as possible.

Thanks
Coach Satunas

“Every accomplishment starts with the decision to try.”

Great job with the Olympic lifts yesterday! Dead Lifts, Front Squats, and Hang Cleans are tough, but rewarding lifts. Everyone in the weightroom gave a great effort and accomplished what we wanted from our first day of doing these lifts.

Do some body weight squats this weekend and work on your form.
Toes forward
Feet Shoulder Width
Weight on your heels and instep (stay off the toes)

If you have trouble getting deeper then 90 degrees and keeping the above form, grab onto a chair and give yourself some support. The more comfortable you can get in the correct deep squat position will lead you to being a better athlete.

Good luck and have a nice weekend.

Are you training the best you can?

"When you've trained as best you can and you know your competition has done the same, nothing really matters but your mental strength and your belief. "

Florence Griffith Joyner

If one has determination, then things will get done.

Chinese Proverb

Front Squat

Keep elbows parallel to the ground

Eyes should be focused on an object straight ahead

Make sure knees do not collapse in while squatting down

Squat down below parallel

HANG CLEAN

Keep back arched

Slightly bend knees

Reach hips back

Keep weight close to body

Generate as much force upward as possible

Keep elbows locked out during shrug

Bring elbows in front to catch the weight (punch elbows)

UCLA FOOTBALL HANG CLEAN

Start with shoulder-width grip with bar slightly above knees

Explode weight up by extending ankles, knees and hips rapidly. Keeping weight close to body.

Catch weight in three-quarter squat position and explode up to finish lift

Do not swing weight away from body

LSU FOOTBALL HANG CLEAN

DO NOT bend over to pick up weight.
Perform a clean pull to get in power position

From hang position, keep elbows rotated out, shoulders over bar and bar on top of thigh

Jump, shrug, and pull to generate force
Drop underneath bar and rack with elbows out

Hang Shrug

Stand with feet shoulder width apart and toes pointed forward

Use legs to pick up bar

Keep hips back and explode into triple extension.

DEAD LIFTS

Stand with feet slightly wider than shoulder width apart with toes pointing forward.
Keep head and chest up, lock elbows, and sit down to grab bar
Keep back in straight line
Keep bar tight to body throughout the exercise

December Lifting Calendar

"Unless the job means more than the pay, it will never pay more." H. Bertram Lewis

Why do you take care of and challenge your mind and body?

What is the ultimate goal you wish to accomplish through your studies, workouts, and sport?

Keep climbing that mountain
- Coach Satunas

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.