Weightlifting and Off-Season Program
Mikey Adams setting a Clay High School, school record with a 395 lbs clean.
MethodIn my time as a strength and conditioning coach we have consistently seen gains of 30 - 40 lbs per 12 week cycle. Resulting in dedicated lifters who go from benching 150 lbs at the end of Freshman year to reaching close to 180-190 by midway through their sophomore year. 210-220 by end of sophomore year. 240-250 midway through junior year, 270-280 by end of junior year. By the time they reach their senior year the majority of our dedicated lifters are 300 lbs plus. At Clay High School where the program has been implemented for a full four years and beyond we have seen results with as many as 22 athletes reach 300lbs+ on cleans and around 15 over 300 lbs+ on bench with the largest lifter reaching beyond 400 lbs on bench and 375 lbs on clean. The Westside method has been proven time and time again, it has been picked up and incorporated by top strength coaches such as University of Alabama's Scott Cochran. Every school that I have been to that has incorporated this program and has been dedicated to it and coaching with energy, tempo, and technique has seen these type of gains The Westside Barbell program is the brainchild of powerlifter and strength coach Louie Simmons. The program's principles are borrowing from Soviet and Bulgarian weightlifting training techniques and ingeniously adapted to powerlifting. The Westside Barbell philosophy challenges popular beliefs about the way we think, how a strength training program should be structured and implemented. Westside Barbell in Columbus, Ohio is the only gym in the world to have two powerlifters with over 2700 pound totals, five over 2800 pounds, and one who has the biggest total of all time at 3005 lbs. Ever since incorporating Westside methods into our periodization and our workout programs our staffs have been able to produce consistent gains and lifters who never seem to plateau. The method breaks down as follow. Overview The Westside method incorporates 4 workouts per week, training:
Workloads Workloads incorporate:
Exercises Westside Barbell implements Conjugate System where exercises are cycle frequently, depending on experience level. Exercises or variations are changed every 3 weeks for intermediate trainees and every week for the elite lifter. To train the 3 powerlifts, Westside tends to rely heavily on dozens of subtle variations of the Main Movements:
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"Where Winners are Made"The weightlifting and off-season programs are perhaps the most critical element of a successful football program. Football is won with the "Jimmies and Joes" not the X's and O's. In the weight room is where we cultivate, grow, and turn young men into quality athletes. Those athletes become the building blocks of championship programs.
The weight room is the great equalizer. In football it is no secret, typically the team that is faster and stronger wins. Football programs that are great in the weight room, that are committed to developing the mobility, flexibility, and power needed through the weight room are the programs that compete every single year and are tough to beat. Bottom line is if you want to be successful you must dominate in the weight room and in your off-season program EVERYDAY! My football programs will attack the weight room relentlessly. AccomplishmentsAs a strength and conditioning coach it is my goal to make sure that our athletes are as fundamentally sound as possible. We stress mobility and technique work every day.
From 2010-2014 our weightlifting teams have produced 16 state finalists and 18 individual district champions. 2015 Tavares Boys Team2015 District Champions, 3rd Place State Lifter, 5 State Qualifiers, 15 Regional Qualifiers, 3rd Place at Regionals.
2015 Tavares Lady Lifters3 State Finalists. 3rd Place State Finisher. 7 Regional Qualifiers; 1 District Winner, 3 District Runner's Up and 3 Regional Qualifiers as Freshman.
Tavares HS Lady Lifter Lexis Kretschmer cleaning and jerking 160 lbs at 2015 Districts
Offseason BreakdownJanuary - February: Daily after school weightlifting. Monday and Wednesday. Speed Progression / Load Mechanics / Short Run. Tuesday and Thursday Football specific drill work. Friday Speed / Agility / Plyometrics.
Febuary - April: Daily after school weightlifting. Mon and Wed. Speed, Agility, and Toughness Program. Tuesday, and Thursday Football Specific. Friday Speed Progression / Load Mechanics. May: Spring Football. Quick lift Mon, Wed, Fri after school and before practice. June - August: 8AM-12PM: Open in the weightroom; 10AM Field work. Speed/Agility/and Toughness Circuit followed by football specific and 7 on 7. September - December: Quick 30 min lifts on Mon, Tue, Wednesday before practice. Part of Agility / Toughness CircuitSummer Outdoor Speed ProgramPositive Reinforcement |