Making The Sacrifice

Implementing a weightlifting program for high school athletes is important to maximizing potential. Many high schools are now equipped with the necessary strength and conditioning equipment, and coaches who can provide proper supervision. Weightlifting is the same as learning many other skills. Initially, an athlete should focus on the fundamental movements of each exercise. These include squatting, dead-lifting, lunging, jumping, landing, pressing, and pulling. Placing a priority on proper mechanics, range of motion and stability will put athletes in the best position to make strength gains. Below is a list of reminders when creating a proper weightlifting program for high school athletes.

• Begin each workout with a proper warm up routine. This includes aerobic activity, calisthenics, and static stretching exercises.


• Perform the most technical exercises first. For high school athletes, this should be the core exercise for the day (ex. – squat, dead lift, bench-press, Jumping).


• For core exercises, up to 30 total repetitions should be a maximum for any one day. Break the sets up however you would like (ex. - 3x10, 5x5, 5x3, 3x8, 2x12, or 2x15). When an athlete has 1 or 2 years of weightlifting experience, this number can be increased, in order to challenge the athlete.


• Work mostly with a weight range that is 50 – 75% of an athletes’ maximum capability. Remember the goal is proper mechanics, not displaying max strength or power.


• Add volume to a workout with body weight exercises (ex. – pushups, pull-ups, squats, lunges, step-ups. Be strict on technique and range of motion when performing all exercises.


• When working the core do not focus only on crunching. For sport performance, exercises such as planks, side planks, super heroes, leg lifts, and hip bridges are just as important. Be sure to include some core exercises in each workout.


• Focus on stretching after each workout. Stretching increases range of motion, promotes fluid movement, and encourages recovery.



• Encourage proper nutrition and sleeping habits. Eating breakfast and fruits and vegetables should become habit for athletes. Water should be an athletes’ main choice of beverage. Sleeping 7-8 hours each night is essential for performing at a high level.


• Properly plan enough off-days during the training week. 2 or 3 days of resistance training is enough for beginners.  1 or 2 additional days of light cardio, stretching, and abdominal exericse can be included.

Summer Training

Well my summer vacation hasn't been all fun and games. I've had a really good opportunity to work one on one with a college football player from the prestigious University of St. John's, which just happens to be practically in my backyard. I'm really happy with the progress Kyle has made this summer, we pushed each other hard and he never missed a workout!

I decided to try a program I loosely based on the conjugate method of training and split up the way Boyd Epley used to run his Nebraska program

Monday: Max Lower Body
Tuesday: Dynamic/Explosive Upper Body
Wednesday: Off
Thursday: Dynamic/Explosive Lower Body
Friday: Max Upper Body

As the season approached we also added in football specific conditioning sessions, some defensive line drills, abdominal repetition work, a max week, and for good measure a circuit training/conditioning week.

Kyle had some really amazing gains, so I am pleased with how the summer went. Prior to starting here is how he tested.

Bench Press Max: 310
Back Squat (Thighs to parallel): 355

Now, I feel these numbers were a little skewed. Kyle had just got back from a semester studying in Europe. I'm not sure how much studying was actually taking place, but a lot of stories seemed to involve studying the culture of the UK night clubs. However, at the end of the summer Kyle is back to being lean and mean, getting ready to clean up in the MIAC!

His max's at the end were:

Bench Press: 350 (lifetime PB by 15 lbs)
Back Squat: 405 (Not bad for a guy coming back from ACL surgery)

I'll leave you with some video of our training. Enjoy!


Kyle - 350lb. Bench Press!


The Prowler


Sand Bagging