I really dont want to sound arrogant but I know I am about to. We have this figured out. Our way is not the only way or maybe not even the best way, but we have it figured out for us.
Everyone works out together. Everyone works out twice a week all year long inseason or out of season. Our weightroom workout takes about 30 minutes. We dont do much - bench 2 sets, squat 2 sets, rows, push press, and abs on day 1. Pad bench 2 sets, cleans 2 sets, pull ups, sldl, and abs on day 2. We do that all year. 2x8 week 1, 2x5 week 2, 2x3 week 3, and max week 4. We rep out on last set on weeks 1, 2, and 3. When not inseason we do boxes, agilities, jump and speed training twice a week on the other days. During the summer we do it all on 2 days. We share athletes and have coaches who encourage the kids to lift and play other sports.
The results in the two years that I have been at the school which has been a traditionally very weak football school:
9 and 2 with schools first ever region championship and 13 and 0 and schools first state championship this year in football. The first year we were the only team to beat the eventual state champs. Baseball went to state finals last year and won it this year. Tennis won back to back. Basketball made to the elite 8 two years in a row. Track won last year. We have 8 state Championships and two runners-up in 2 years.
Some of you have seen our highlights. But you might not know how small a school we are. Last year we graduated 22 seniors in the entire school. This year we graduated 34 total boys and girls. We have less than 90 boys and girls in our high school.
We played a team that signed three guys to div 1 scholarships and had 4 others get d2 or naia offers. We were up 44 to 6 at half against them. We played a team that has three of their upcoming seniors get d1 offers. We were up 35 to 0 against them at half. We finished in the polls number 22 out of all schools in Alabama 1a through 6a. We finished number 25 in the computer ratings. If we would have tried to run it up on people, I am sure our computer rating would have even been higher. Our average halftime score was like 34 to 4 and our final average was 44 to 12.
We are fortunate and have great players and great assistant coaches, parents, and administration. But the best thing we do is our weight program! No doubt. Our defensive starters average squat went from like 250 to 387. That is the difference from going 3 and 8 and 13 and 0. That is the difference from not winning a baseball playoff series in 10 years and winning baseball state championships. The baseball state finals all tournament team consists of 4 players. All four of those guys started for our football defense.
Incredible weight room results. Kids like it and are motivated because they see results and arent burnt out and know that we will not waste their time or ask them to do something without a reason. We workout, not wearout. The only conditioning we do is after July 4th. We coach in the weight room and encourage and get excited. They see their bench, squat, clean, and vertical go up. They see their 40 time and 5/10/5 time go down. They see guys who just play tennis or baseball show up. They see guys who missed a workout make it up. We had 45 comes three days before Christmas.
We dont strength and speed train to build toughness although it happens and is a by product. When you squat with 400 pounds on your back on your last set of threes but get it six times, trust me, that builds toughness.
We dont strength and speed train to build discipline. But when you have to be on time and lift exactly what we say lift and when we say lift, it build discipline.
We dont strength and speed train to condition. As a matter of fact. I dont want them to condition. Conditioning interferes with size, speed, and strength gains. I dont want them tired (of course they get tired). I dont want them buring unecessary calories. But just doing our stuff keeps them in shape and ready to get in condition.
Our key is that we lift all year, repout on the last set, workout instead of wearout, lift heavy, jump, sprint, keep it simple and straightforward. We are not looking for the next new gimmick or toy or magic number of sets and reps. I know all things have their place and can work. But quite frankly, I abhor kettlebells, medicine balls, bands, stability balls, p90x, crossfit, flipping tires, sledge hammers, burpees, 110's, etc. I know those things can work but not in the place of or at the expense of hard work on bench, squat, cleans, jumping, agility, and speed.
Our summer program is every tue and thurs except thurs July 4th:
8am basketball fundamentals
9 to 1030am strength and speed training
1030 to 1130am football in helmets
1130am to noon baseball hitting and throwing
So if a guy plays all three, he is there 8 to noon two days a week. We do no other football stuff. We do no camps and no 7 on 7 with other teams. But we can pass the heck out of the ball and defend it great.
Many of our competetion goes 4 days a week and goes to a few camps and plays thirty or more 7 on 7 games. They are definitely putting in many more hours. I would guess their kids get more worn out than ours and sweat more. I dont care what they do. I truly believe this is exactly what is best for us.
Kids are required to be there unless out of town. They have to let me know beforehand. Church camps, basketball camp, vacations, ACT prep, whatever are all excused. Most makeup when they miss. I make a big deal of it when kids make up. There is no minimum to make. Our kids want to do our program! It just works for us.
