Strength and Performance Training
Winning weight room standards or culture is not about how much our athletes bench press or the specific exercises they are doing. The numbers will come. The most valuable lessons they will learn come from learning how to execute their responsibilities the right way and by doing it with each other. It is not about WHAT we do, it’s about HOW we do it, WHY we do it and WHO we’re doing it with and for.
Our Mission
West Catholic’s Strength Program exists to build strong, powerful and resilient athletes through a unified, team-first approach that prioritizes injury prevention, multi-plane movement, speed & power development and a lasting effect of Falcon pride.
Principles of Performance: Program Components
- Three Dimensional Movements
- Ground Based Movements
- Rate of Force Development
- Multi-Joint Exercises
- Posterior Chain Development (Go muscles vs Show muscles)
- Core Development
- Injury Reduction
- Speed/Agility/Quickness (Championship Team Workouts)
- Nutrition
- Student-Athlete Relationships
Objectives and Purpose
Falcon Strength Program Objectives and Purpose:
- “Commit to our taining plan”
- Accept nothing, but proper execution of all lifts when it comes to technique
- Athletes must stay within our Rep Range and Weight Loads when performing lifts—NO EGO driven higher loads
- We must teach and demand our players to complete under the iron as well as on the competitive playing field
- Train how you want to compete
Standards
- Be the 1st to serve and the last to be served
- Be the 1st to lead by example and last to withhold information
- Be the 1st to praise and last to brag
- Be the 1st to protect and defend, and the last to criticize
- Be the 1st to confront and last to ignore problems
- Be the 1st to encourage and last to discourage
- Be the 1st in competition (win the day!)
Expectations
- Give 100% effort at all times
- Be dressed and ready within 10 minutes of the bell
- Late students complete 25 push-ups
- Lock up personal items; students are responsible for lost belongings
- Follow dress code: school colors, athletic shoes, no jewelry, no sleeveless shirts, no boots/UGGs/birks
- Restroom use must be done before the training session
- Participate in all aspects: warm-up, strength, athletic enhancement, stretching, and written work
- Equipment is for training, not relaxing