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Strength & Conditioning Program (non-basketball athletes)

Warrior Strength &  Conditioning


-Winter & Spring 2011/2012-


“Endure hardship as discipline; God is treating you as his children. For what children are not disciplined by their father?  If you are not disciplined—and everyone undergoes discipline—then you are not legitimate, not true sons and daughters at all. Moreover, we have all had human fathers who disciplined us and we respected them for it. How much more should we submit to the Father of spirits and live!  They disciplined us for a little while as they thought best; but God disciplines us for our good, in order that we may share in his holiness. No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.  Therefore, strengthen your feeble arms and weak knees. “Make level paths for your feet,”[ so that the lame may not be disabled, but rather healed.”  Hebrews 12:7-13


“Have you not known?  Have you not heard?  The Lord is the everlasting God, the creator of the ends of the Earth.  He does not faint nor grow weary; his understanding is unsearchable.  He gives power to the faint, and to him who has no might He increases strength.  Even youths shall faint and be weary, and young men shall fall exhausted; but they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not be faint.”    Isaiah 40:28-31


Warrior Strength & Conditioning Expectations &



·      In all that we do we will work to promote Christ and glorify Him with the talents and abilities that He has so graciously given us!

·      All Warrior Athletes are highly encouraged to take advantage of this off-season opportunity

·      Warrior Football Players are expected to take advantage of this opportunity

·      Out of season athletes will be on a four day a week speed and strength gain program.

·      In Season Athletes will be on a two day a week minimum speed and strength maintain program.

·      Middle School Athletes will be on a two day a week introductory speed and strength gain program.

·      All Warrior Athletes are expected to be spending 20-30 minutes a night static stretching.  This can be done while doing homework, watching TV, etc.  This program can be retrieved from Coach Wieting!

·      At no time will the words, “I CAN’T” be used.  In Christ we are a new creation and we will glorify Him by believing in ourselves, trusting in Him, and having confidence in our coaches and fellow athletes.

·      All Athletes will be focused and working while working out!

       The weight room in not a social meeting place.  If you want to chat get on Facebook.  If you are talking and goofing around you will be kicked out of the weight room for the day.

·      All Warrior Athletes will listened to instruction, pay attention, and put safety first in the weight room.

  Help spot others!

·      Warrior Athletes are a family.  Therefore we will only encourage and lift each other up.  Together we will work together to glorify the Lord!

·      Warrior Athletes are expected to remember that their body is a temple of the Lord and take care of it, including proper nutrition.

  To get good results out, you must put good stuff in.

·      Warrior athletes are expected to come nutritionally prepared to workouts.

     Well Hydrated. 

   ~ Drink water throughout the day.  Drink at least 8 oz of water pre-workout.  Not time for water breaks during an one hour workout.

   Pre-Workout Fuel. 

   ~ You should eat a small snack with at least 10g of protein within an hour of your workout. (Peanut Butter, Chocolate Milk)

  Post-Workout Fuel. 

   ~ You should get 20g of protein within 20 minutes of finishing your workout.  (Protein Shake, Chocolate Milk)

·      Warrior Athletes do NOT have to buy an expensive supplement or protein to get the results you want.  Your body can only process 20g of protein at once.  You can get that from the foods and drinks that are natural and you use anyway.

·      If a Warrior Athlete does buy a supplement please check the label of contents and talk to a coach, doctor, or trainer first.  Not someone at a supplement store, they are there to sell you their product.  Some things on the shelves are not safe, not healthy, and would cause a failed steroid test.




Daily Workout Schedule

3:40 – Meet outside of the weight-room for a quick Dynamic Warm-up

3:50 – Agility/Speed/Plyo Time

4:05 – Weight Room Time

         Four Lifting Pairs and a Coaches Choice Lift

4:40 – Abdominal Routine Time

4:50 -  Out the Door



Monday/Thursday Lifts


Peck Fly/Leg Curls

Shoulder Raises/Explosive Lunges and Lat Slides

Incline/Step Ups

Coaches Choice


Tuesday /Friday Lifts

Dead Power Shrug/Seated Pull

Hang Clean and Jerk/Jammer


Lat Pull/Pull Ups

Coaches Choice



No lifting on Wednesdays.  Your body needs this day to recover and make the gains that you are looking for.


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