Off-Season Strength and Conditioning (School Year)

 

Who: New Prague students in grades 7-12

What: Maximizing the physical, social, and emotional growth of student-athletes through a school year-round comprehensive strength and conditioning program that includes (but is not limited to):

  • Mobility/Flexibility

  • Strength

  • Sprints

  • Agility

  • Plyometrics

  • Core

  • Conditioning

All students will be given a program packet to record their weights and reps as they move through the program.

The programming will have movements from several categories

Push: Bench Press, Pushups, Shoulder Press

Pull: Pull Ups, Rows

Squat: Back squat, front squat, box jump

Hip Hinge: Romanian Deadlift, Deadlift, Clean

Lunge: Weighted lunges, Split Squats

Weighted Carry: Farmer carry, Waiter Carry

Core will also be trained, along with conditioning

There are 3 different levels to the program:

  • Beginners:  Emphasis is on technique, quality reps, and bodyweight exercises. Beginners will work with Coach Feehan in small groups to develop form and learn the movements.
  • Intermediates:  Emphasis is on technique and gradually adding weight to exercises to develop a solid strength foundation. Complex movements (Such as cleans) will be introduced. Students will be more independent in the weight room, but still receive frequent input/feedback from coach Feehan.
  • Advanced:  Emphasis is on technique and speed of exercises.  More technical exercises are taught, students will be introduced to different fitness principles (Supersets, Drop sets, etc.) and an option to learn Olympic Lifts (Clean and Jerk and Snatch)

When: Strength and Conditioning students will be given a program for 3 days a week. We recommend Monday, Wednesday, and Friday. However, athletes can also come in on Tuesday and Thursday if they need to make up a day or would like to do cardio/mobility.   

Benefits: Increases in:

  • Injury prevention

  • Health

  • Confidence

  • Athletic performance

  • And more...

Cost: $25 per season (Fall, Winter, Spring)

  • Register on the FeePay

  • Checks made payable to “NPHS”

  • If students have already registered to use the weight room after school during the current season, it's FREE (the $25 fee has already been paid)

Questions: Please contact:

Erik Feehan

507-269-2194

Efeehan@isd721.org