Update # 6 - Winter 2000

With only four winter sports, the first half of the spring semester is a busy time in our weight room. All of the sports who are out of season will be begin training in earnest when the students return on January 24. Football will be using a 3 day a week schedule this year. Here is a sample week of their training:

 

Football - Week of Feb. 21 about 234 reps, 80% this week
Monday
 warm up   
 hang clean  6x3
 front squat  5x3
 incline bench  3x6
 RDL  2x4
 dips  2x4
 Hammer Neck  
 trunk curls  
 sprints - 220 yds.  6x
Wednesday
 warm up  
 jerk  6x3
 standing press  3x4
 back squat  4x5
 clean pulls (floor)  4x2
 glute-ham raise  2x4
 Russian twist  
 med ball throws  
 box jumps (up)  2x4
Friday
 warm up   
 clean & jerk  4x3
 lunge  3x6
 bench press  3x5
 reverse hyper  2x4
 pull ups  4x2
 Hammer neck  
 crunches  
 Heiden Board  6x30

This week is an 80% intensity week for the players.They will use that weight for one or two of their training sets. Our total volume is 234 reps for the week, and 1300 for this month.

Rookies - Our newcomers made great technique strides with Toni, Rob, and special guest Nick Curry's help. They should be able to take part in the program immediately!

OTHER NEWS

 

ALL - TIME STRENGTH RECORDS 
 Category

 Name

 Amount
  Year
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 pts. 1997

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

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