Olympic Speed & Power Training Camp

Weightroom Schedule

2020 Summer
Summer Strength and Conditioning Manual
Bodyweight Workout
Crossfit Workout
Lower Body Stretch Routines
Max Reps Chart
T-Walk Abs
Warm-up for back of sheet
Core Stability
Hip Mobility
Knee Stability
Shoulder Mobility

Summer 2019 Sport Workouts
Baseball
Cheer
MBB
MSOC
Softball
Volleyball
WBB
WSOC
WSOC (running)
Newcomers
SB Pioneer Dash 2018
Throwers

Workouts | Video Examples 

For videos and exercise despcriptions, click HERE.

The program is based primarily on developing power and speed through the use of the Olympic lifts and the supplementary lifts, which promote the explosive movements. The two major goals of the program are: 1) Prevent or minimize the effects of injury 2) Enhance athletic performance

Our methods are based on these 4 principles:
1) Train while standing
2) Use total body movements
3) Use free weights
4) Explode whenever possible

The major or core lifts in this program for both men and women include:
1) Explosive lifts - Snatch, and Clean and Jerk
2) Squats of all types - back, front and overhead
3) Medicine Ball movements of all types

Supplemental Lifts - Explosive

Hang Clean / Front Squat
Power Clean
Clean & Jerk
Hang Snatch
Power Snatch
Romanian Dead Lift
Good Morning
Back Squat
Jerks
Pulls of all types but always with elbow locked - just to list a few.

Supplemental Lifts - Strength Development

Single Leg Lifts
Lunges of ALL types - especially with weight over head
Step Ups of ALL types - especially with weight over head
Push press in front and behind head
Muscle Snatches - Body weight Speed Squats
Pull-ups, Push-ups, Bear Crawls down the stairs - just to list a few.

Many of our athletes are two-sport athletes which presents special needs for both the athlete and the weight room schedule. Much of our training is done cafeteria style but it is ALWAYS coached. We primarily use a 3-day per week schedule for off-season and a 2-day per week schedule for in-season work. Off-Season workouts range from 50-70 minutes --- In-Season are about 25-40 minutes.

We believe that the athlete needs "A Ton of Technique before a Ton of Weight." Out motto is: "Perfect is close enough!" Train abs every day - respect the center of gravity - God gave us one back and two legs, be smart. We are weightlifters, not downers --- we unload by dropping the weight as prescribed in the IWF Rules.

Our testing involves:
Vertical Jump
Squats
Snatch
Clean

Tested 4 times yearly for all athletes

NSCA Strength & Conditioning All-Americans