Tuesday Night Workout

The Tuesday night workout we had quite a few bodies attending. We usually start the summer by having most of the players there and then it is hit and miss for most of them because of reunions, work, and camps. We broke our players into two groups and had one group in the weight room and the other outside doing a workout. The inside group did the following lifts: Power Cleans, Squats, Hang Snatches, Lunges, Step ups, Shoulder Press, Core Machine Lift, and Lateral hops. The outside workout consisted of flipping tires, pulling sleds, medicine ball workout, and boxes. We do each one for about 45 minutes and then switch the kids so that they do each one. We have done this all summer long every Tuesday and Thursday. We had a good turn out last night now that we are getting close to the season. We have great attendance at the first and the last of the summer but in the middle of the summer it is not as good.

Unity Camp

One of the things that we do here at Juab is our Unity Camp. We do this every year as one of our football camps. We have the boys sleep in the wrestling room for two nights. We have a practice on Thursday night and then have a guest speaker. This years speaker is Troy Latham who is the director of the bstrong foundation. He will talk about weightlifting and the benefits that come from it. On Friday we have a practice in the morning and then have breakfast that is put on like all the meals by the parents. After this we spend the rest of the day until 4:00 P.M. doing service for our community. We feel great about the opportunity that this presents for us to give to them as we will be the recipients of this the rest of the year as they support us at our games. We have 6-8 different projects that we sent them out to do. At 4:00 we have a 3 mile run around town that we do and then we run some hills at the finish of this run. The hill is long and steep and tough for many of the players but they all get through it and feel a sense of satisfaction when it is completed. We have a pool party that night and most sleep well for the second night. The next morning we help someone in the community move and have breakfast. We then clean up and head home. Most train in the summer for this workout that we do. It is very challenging but they look forward to it.

Cross Fit Training

I have had a lot of great help this summer in the weight room. One of my former players who was my quarterback the first two years I was here at Juab is home for the summer and has been helping me. He is a great kid and has been helping the kids get some extra lifts in. He has brought kind of a new type of lifting that he calls cross fit lifting. In this style of weightlifting he has them start off by doing a metcon. This is where they do 3 different lifts and do one right after the other. You do 3 sets of each of these and so by the time you are done with these you are sweating and definitely warmed up. This only takes 5 minutes but is a great warm up and tightens your muscles up right away. One example of one we did last week was shoulder press, med ball push ups, and burpees. After this is completed then there is still about 5-6 other lifts that he has you complete. The kids have really enjoyed this change up and have even payed a little extra to have Shane train them on this type of lifting.

Freshmen Workouts

This summer I have been working my incoming freshmen out in the morning on Tuesday and Thursday at 6:30 A.M. I started doing this about 4 years ago. Before this time I had them lift with the rest of the boys grades 10-12. I think this has been better to lift them separate. I have been able to work with each of the 26 boys to work on their form on all of the lifts. They came in at all different levels. Some of them had spent quite a bit of time in the weight room and some had never been in there. The first day we spent watching a video on the proper form on many different lifts. From there we went in the weight room and demonstrated the form that we just watched. Next, we let the kids try the lifts as we coached them up. I had some of my seniors and captains there for this so that we had a few extra eyes and help. Today we met for the last official time and I am really amazed at the progress they have made. They have been dedicated and have improved this summer.

Lake Powell Trip for Seniors

One of the reward from our summer weight lifting was to take the seniors to Lake Powell. I have done this the past 3 years and it really is fun for the boys. We take all the senior boys that have come to our team night lifts all summer. We took 18 boys this year and we had a blast. We had a competition on the banana tube. We broke up into 3 teams and gave each team 3 tries to see how long they could stay on the tube. We had a great time and the boys really had to work together to lean and to communicate. They didn't realize that they were doing these skills that I want them to develop but they had a blast. We played all day on Monday and came home late that night. We also were able to jump off a few cliffs but the height of the cliffs will not be disclosed here for legal reasons. The boys got a little sunburned and were sore but they all showed up last night for our last team night of the summer.

Slow Twitch Workout

We have tried a different workout this summer. It is one I got from one of our trainers. It is a slow twitch workout and you do your workout on five different machines or lifts. You make each rep last 20 seconds - (10 seconds going up and 10 seconds going down). You have to discipline yourself not to go too fast. You do 5 repetitions on each lift and then you rotate to the next lift. By the time you get to your 5th rep you should be almost shaking if not. The five machines that we picked were the leg press, the seated row, the lat pull down machine, the shoulder press, and the incline bench. On your 4th or 5th lift you really start to feel it and it really works you. This only takes about 10-12 minutes to complete and you should do it once a week. We usually work the fast twitch muscles but this is a good mix up and works you good.

Thursday's Workout

We had to have our football workout this morning instead of this evening due to youth conference this week. We met at 6:30 A.M. and ran 4-5 sets of bleachers and did 3 sets of lunges in between our bleacher sets. We then went in and did 6 lifts including some combos. Some of the kids had to leave to get ready for Youth Conference at 7:30-7:45.