Strength and Conditioning Update and Records

Update # 5 - Fall 1999

Labor Day has come and gone, and the students are back on campus. Due to some bizarre scheduling restrictions, we were not able to fully test all of the returning athletes. There were some done, but many were never completed. We are now firmly entrenched in our "in season" workouts. Here is football's plan for the season:

Football - Week One

**Monday**
warm up
clean	4 x 4
front squat	4 x 4
overhead press	4 x 3
clean pulls (floor)	4 x 2
RDL	4 x 2
flat bench	4 x 3
dips (weighted)	4 x 2
russian twists	4 x 2
Hammer neck	4 x 2

**Thursday**
warm up
clean + jerk	4 x 3
back squat	4 x 4
pull ups	4 x 2
box jumps	2 x 3
glute-ham raise	4 x 2
incline bench	4 x 3
dips (weighted)	4 x 2
trunk curls	4 x fail
Hammer neck	4 x 2

This week is done at a 50% intensity. For the first 3 sets, we increase the load until set#3 (the actual 50% set), and then back off at set #4. The guys are getting all of their sprint / agility work at practice. We will continue to use a set / rep scheme similar to this one, and the intensity will gradually rise as well. In season, we generally don't go above a 75% intensity level. Our volume will stay in the 150 - 190 TOTAL reps per week. Our freshman are not expected to be able to complete the olympic lifts, since their special technique time will start at season's end.

Field Hockey - Under Toni's instruction, field hockey began their training as well. Unfortunately, many high schools do not instruct their women (or men, for that matter) properly, and this season Toni is teaching the field hockey team the basics. We expect them (as well as our other sports) to make great strength & conditioning strides this year!

OTHER NEWS

Welcome aboard, Toni!
In the near future, we will be adding Quicktime Video to this site. With it, we will show proper olympic weightlifting form for all who are interested. We hope to video all of our future records as well. This addition is taking more time than I would have liked, but it is coming soon.
The Devils Training Hall for olympic weightlifting is under way! If you are interested in olympic weightlifting, or need a place to train for olympic weightlifting, please join us! See the link provided at our home page.

ALL - TIME STRENGTH RECORDS
Category	Name	Amount	Year Set
Clean	John Miscia	148 Kgs.	1998
Snatch	Sandy Cosenzo	98 Kgs.	1998
	John Miscia	98 Kgs.	1998
Squat	Raviel Maisonet	559 Lbs.	1997
Front Squat	John Miscia	435 Lbs.	1998
Bench Press	Scott Miller	390 Lbs.	1997
Power Jump	Nigel Lee	3.21	1998
Performance Index	Tom Pouliot	1900 points	1997

ATHLETE OF THE YEAR
Year	Name
1997	Tom Tramaglini
	Tom Pouliot
1998	John Miscia
1999	Tom Pouliot

Update # 5 - Fall 1999

OTHER NEWS

ALL - TIME STRENGTH RECORDS

ATHLETE OF THE YEAR

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