Strength and Conditioning Update and Records

Update # 4 - Summer 1999

All of the athletes should be training hard this summer. Some are here working out, but most are home training on their own. Each has a summer program to follow. Currently, we are following a Monday, Tuesday, Thursday, Friday schedule. This is what they should be doing on two days during the week of July 9. This is a tough week for the players, but they undergo various loading and unloading weeks and phases. The closer we get to the season, the more we will focus on sport specific drills. We will run more and more short sprints,and less intermediate sprints also. Our players will test when they return to camp! We will have our next update then - or when our video portion is working (see below).

**Monday**
warm up
clean+jerk	1x3@85%;2x1@90%;2x1@95%
incline D.B. press	1x4@85;2x2@90%;1x2@95%
back extension	3x10@60%
chin up	4x2@90% (use weight)
Hammer neck mach.	3x6 @70%
trunk curls	3x failure
hurdle hops	6x25 yds.
2 leg line hop	6x20 sec.
2/1/2 dot drill	6x2 sets
high step x over	4x20 yds.
overhead throws	3x8 ;15-20 lbs.
chest throws	3x8 ;15-20 lbs.
overback throws	3x8 ;15-20 lbs.
stretch routine

**Friday**
warm up
deadlift	3x3@85%;1x2@90%;2x1@95%
lunge	today - walking 2x20yds@45%
bench press	2x4@85%;2x3@90%;1x2@95%
russian twist	3x8@50%
glute-ham raise	1x5@85%;2x3@90%;1x2@95%
dips	4x2@90% (use weight)
leg raises	3x failure
carrioca	4x40 yds
shuffle	4x40 yds
backpedal	4x40 yds
carrioca/run	4x20 ydsx20 yds
shuffle/run	4x20 yds x20 yds
backpedal/run	4x20 yds x20 yds
2x220 SPRINT	1:10 rest
9x110 SPRINT	50 sec. rest
stretch routine

OTHER NEWS

We are pleased to announce that we are hiring two interns for the fall. The jury is out on one, but the other will be Toni Heater. 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

Update # 4 - Summer 1999

OTHER NEWS

ALL - TIME STRENGTH RECORDS

ATHLETE OF THE YEAR

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