Bearden HS Football Strength Conditioning OFFSEASON TRAINING GOALS

Bearden HS Football Strength & Conditioning OFF-SEASON TRAINING GOALS & EXPECTATIONS

OFF-SEASON GOALS 1. TRAIN TO BECOME THE TOUGHEST TEAM ON OUR SCHEDULE 1. START FAST- START EVERY WORKOUT HOW WE WANT TO START PRACTICES/GAMES 1. BECOME A 4 TH QTR FOOTBALL TEAM- HAVE THE CONDITIONING/STAMINA/TOUGHNESS TO BE DOMINANT FOR 48 MINS.

DRESS • 1 ST & 3 RD LIFT OF THE WEEK- WHITE ON BLACK • 2 ND & 4 TH LIFT OF THE WEEK- GREY ON MAROON • THIS IS NON-NEGOTIABLE. WE WILL BE ISSUING LAUNDRY LOOPS DURING THE OFF-SEASON & WASH YOUR CLOTHES FOR YOU DAILY.

PLAYER EXPECTATIONS • WE BEGIN THE WARM-UP @ 3: 50 PM. – EVERY PLAYER SHOULD BE IN WT ROOM W/ RACK SET-UP WITH FIRST GUYS WT ON. – IF YOU ARE NOT PREPARED FOR WARM-UP WITH WT ON BAR @ 3: 50 PM YOU ARE LATE. – YOU EXPECTED INCREASE YOUR MAX EVERY TIME WE TEST BY AT LEAST 5 -10 LBS. WE TEST 3 TIMES PER YEAR (SEE ANNUAL PLAN TRAINING PLAN). – FAILURE TO DO ANY OF THESE THINGS WILL BE TAKEN CARE OF AS A TEAM SINCE WE WIN & LOSE AS A TEAM.

IMMEDIATE CHANGES • LEAVING THE WEIGHT ROOM DURING A LIFT. NEVER. • TRANSITIONS BETWEEN LIFTERS. FAST. • WATER FOUNTAIN. TO BE USED WHEN DIRECTED BY YOUR COACH. • SPOTTING TECHNIQUE. WE TAKE PRIDE IN THIS. • MISSED REPS. SEE A COACH. • NOT FINISHING A LIFT WILL BE HANDLED INDIVIDUALLY.

OFF-SEASON DRAFT • WE WILL DRAFT TEAMS FOR THE SPRING (JAN-MAY). WE WILL APPOINT CAPTAINS WHO WILL DRAFT THEIR RESPECTIVE TEAMS. THIS COMPETITION WILL BE BASED ON THE FOLLOWING: – ACADEMICS (MID-TERM/FINAL) – OFF-SEASON WORKOUT ATTENDANCE – OPEN FACILITY ATTENDANCE – MAT DRILLS – GAINS IN THE WEIGHTROOM – VARIOUS COMPETITIONS THE GROUP THAT WINS AT THE END OF THE SPRING TERM WILL BE REWARDED WITH GEAR, DINNER, ETC.

What to do for the st 1 Day • You will report to the JSAC immediately after school. • You will look on the whiteboard in the locker room to see what rack you are in. • You will be wearing a white shirt and black shorts. • The warm-up will begin at 3: 50 PM. Do not be late. • If YOU can not do the things discussed today, WE will have a hard time being a successful our football program.