Course Overview



As a Strength and Conditioning teacher I want to provide each student athlete with the most up to date and researched training program that will allow our athletes to compete at their highest level, both physically and mentally. It is my goal to provide every student athlete with the proper training techniques and motivation to achieve their greatest athletic potential!




There are several areas that an athlete must pay close attention to while training. Too much emphasis in one area will leave deficits in another. Overall development as well as some sport specific development is the main priority of this program. Each of these areas must be addressed to achieve maximum results!! They are as follows:




Good nutrition is very often overlooked by an athlete while training. YOU ARE WHAT YOU EAT! You must put the right foods into your body in order to fully recover from training and improve. You must take the time to eat and live your life like a champion. Make every effort to eat the right foods. Do not rely on fast food places (McDonalds, Wendy’s, etc…) to supply your body with what it needs to excel. Treat your body like a Jaguar (car)!! You have to put the high octane gas in it to make it run!




We are going to train with free weights and barbell exercises that require a great deal of concentration and effort. These exercises are total body exercises and require you to exert a great amount of energy when they are performed. It is important that you understand that we are not bodybuilders, weightlifters, or power lifters but we will perform a lot of the same exercises that many of these lifters perform. However, these lifts are arranged, sequenced and prescribed in a manner that will make you the very best ATHLETE that you can be. You must develop a base to your “athletic pyramid” by lifting weights. This requires mental toughness and a serious attitude. Make sure you always perform the lifts correctly, focusing on great technique before amounts of weight. An injured athlete cannot help his or her team. Strength gains are gradual, so you can’t take long amounts of time away from training and show consistent growth in this area. Do Not Miss Workouts!




Not everyone is born with incredible speed. Improvements take a disciplined effort everyday, week after week and year after year. Speed is the limiting factor in many athletic events. The ability to perform at maximum speed is an asset to the greatest of all competitive athletes. Developing maximum speed is a difficult, laborious task. If you “go through the motions” during speed development drills, you will show little or no improvement. You have to train fast to get fast! Rest between sprints is important, so you can run every sprint as fast as possible.







Agility defined is the ability to rapidly change directions without loss of speed and/or coordination. You must be able to move and change directions in an athletic contest! Straight line speed is not very helpful if you can’t change directions. Learn to control yourself in and out of cuts and drills by maintaining balance, coordination, and footing. Short, choppy steps will help you change directions. You will also hear “plant your outside foot” and “do not round it off” while doing cone agility drills. Agility training is just like speed development. Perform every rep at maximum speed with ample rest between reps. Concentrate on keeping your center of gravity low and change directions as rapidly as possible.





Most people think of flexibility as a means of warming up for an athletic event or workout. This is very true but flexibility also plays an important role in a person’s ability to be a great athlete and reduces the chances of injury. You must be able to bend and move effortlessly during competition. In athletics, the majority of people that are often injured are usually considered “stiff” people. When you get put into an awkward position and you are stiff, something has to give. It is usually the soft tissue around the joint that gives. When working on your flexibility remember to relax and try to work right up to the sticking point and gradually work past that point without pain. This is a gradual process. Take your time and do it right.




As a competitor, you must be relentless and play with toughness for an entire contest. To do this, you must be in better shape than your opponents. You must make a commitment to do this part or the team will suffer. There is no easy way around this. You must outwork your opponents on a daily basis. Work as hard as you can for as long as you can and never quit. Come to workout with an attitude, a purpose and a goal to get better. “Hard work beats talent when talent doesn’t work hard!”




WORK HARD, but understand that you must recover from the work in order to get stronger, faster and improve on a consistent basis. You do not get stronger while you lift, you get stronger while your body rests and recovers from the work. Lifting, stretching, sprinting and practicing break your muscles down. If you do not give your body an opportunity to recover and grow, you will not experience expected gains. Get 6-9 hours of rest every night and give a muscle group 48 hours of rest before working it again.




Simply put, you can’t train like a champion and live a “party animal” and expect to improve on a consistent basis! Drinking too much, drugs and late-night partying will do nothing but destroy you as a person and as an athlete. Think before you do something that may harm you or someone else and prevent you from being the championship caliber athlete you want to be. Championships take an on and off the field commitment.