Did you know that you can now earn a varsity letter in strength training? A new strength training program will take place during the winter sports season. It will be held at SAHS after school from 2:30 - 4:00 (at the latest) on Mondays, Tuesdays, Wednesdays, and Fridays with makeup days on Thursdays. Coach Mike Weiss is the advisor and other coaches will be on hand to help supervise.

The program starts on Monday, November 4th so sign up at the high school activities office a.s.a.p. The cost is $50.

Criteria for a Varsity Letter in Strength Training:

-Pay $50 club fee to the Activities office.

-You must be in 9th-12th grade in order to letter.

-Attend 90% of the offered Strength and Speed sessions. (65/72 sessions)

-Participate in all Strength and Speed sessions that you attend.

-Show progress in the three core lifts of Squat, Bench and Clean.

-Athlete must demonstrate proper lifting and spotting technique.

-Record your pre and post testing results within prescribed timeframe.

-Coaches discretion.

Speed Facts

Speed is related to muscle mass. Why? - running speed is influenced by being able to apply more force into the ground, not by moving the arms and legs faster. The more powerful your leg muscles are the more force they can apply to each ground contact.

Everyone can get faster. And anyone can improve their speed off the mark.

Sprint training over short distances will help you improve the speed of your contractions. So will plyometrics exercises.

Improving your running mechanics will make you faster. Most football players, in fact most sports men and women have never been taught correct sprinting form. All other things being equal, the more efficiently you can run, the faster you can run.

ESPN article – Oregon Football

http://espn.go.com/college-football/story/_/id/9630732/oregon-ducks-use-speed-school-train-fastest-offense-espn-magazine

Strength Facts

Free Weights Activate More Muscles than Machine Weights.

Only by lifting close to maximum loads will you condition your body to recruit fast twitch fibres.

You begin to lose muscle strength after one week of inactivity.

XL Athlete

http://xlathlete.com/