Program

NORTH CENTRAL STRENGTH & SPEED

“WHERE CHAMPIONS ARE MADE”

HOME OF

 STATE, NATIONAL, WORLD, OLYMPIC AND
SUPER BOWL CHAMPIONS

THE PROGRAM

NORTH CENTRAL STRENGTH & SPEED IS A COMPHEHENSIVE PROGRAM IN WHICH OLYMPIC LIFTS ARE COMBINED WITH TRADITIONAL POWER LIFTS AND A MINIMAL AMOUNT OF MACHINE EXERCISES.  OUR PRIMARY GOALS ARE TO:

             1)     PREVENT INJURIES

             2)     ENHANCE ATHLETICISM

             3)     IMPROVE THE ATHLETES SELF CONFIDENCE.

OUR ULTIMATE OBJECTIVE IS TO PRODUCE LEAN, MUSCULAR, FLEXIBLE MALE AND FEMALE ATHLETES WHO CAN RUN AND JUMP EXTREMELY WELL AND GREAT BALANCE AND COORDINATION.  WE DO NOT ATTEMPT TO CREATE BODYBUILDERS OR BULKY ATHLETES. ANY ATHLETE WHO SUSCBRIBES TO THAT

SYSTEM OF TRAINING RARELY MOVES WELL AND IS OFTEN INJURED.

THE NORTH CENTRAL PROGRAM UTILIZES TOTAL BODY TRAINING.  MOST OF THE LIFTS ARE FULL RANGE OF MOTION EXCERCISES USING THE MAJORITY OF THE MUSCLES OF THE BODY FOR EACH REPETITION.  WE ATTEMPT TO SIMULATE THE MOVEMENTS USED BY AN ATHLETE IN COMPETITION AS MUCH AS POSSIBLE.   EACH LIFT REQUIRES FLEXIBILITY, COORDINATION AND BALANCE.  THE VAST MAJORITY OF OUR LIFTS ARE PERFORMED ON THEIR FEET WITH THE WEIGHT SUPPORTED BY THE BODY.

AT NORTH CENTRAL, WE DO NOT DO “SPORT SPECIFIC TRAINING” DURING CLASSES.  MINOR ADAPTATIONS ARE MADE FOR SWIMMING AND DISTANCE RUNNERS.   WE BELIEVE THAT CERTAIN MUSCLE GROUPS AND ATHLETIC MOVEMENTS ARE UTILIZED BY MOST SPORTS. OUR PROGRAM IS DESIGNED TO ENHANCE THOSE MOVEMENTS AND MUSCLES.  IN OUR AFTER-SCHOOL PROGRAM, HAVE A SUPPLEMENTAL PROGRAM FOR EACH TEAM THAT IS MORE SPORT SPECIFIC. 

EXERCISES ARE SELECTED SO THAT THERE IS A STRICT BALANCE BETWEEN FLEXION AND EXTENSION AS WELL AS ABDUCTION AND ADDUCTION EXERCISES.  WE DO NOT OVER-WORK ONE MUSCLE GROUP MORE THAN ANOTHER. THIS LEADS TO MUSCULAR IMBALANCE AND EVENTUALLY AN INJURY.   

WE ATTEMPT TO IMPROVE CONDITIONING WHILE INCREASING STRENGTH.  WHEN IN THE WEIGHT ROOM, ALL STUDENTS ARE EXPECTED TO BE LIFTING, LOADING OR SPOTTING.  WE NEVER ALLOW SOMEONE TO JUST STAND. EACH PERSON RUNS FROM ONE EXERCISE TO THE NEXT.  STUDENTS ROTATE FROM ONE STATION TO THE NEXT EVERY 7 MINUTES.  EACH STUDENT AND HIS ASSIGNED PARTNER IS EXPECTED TO COMPLETE 3 SETS DURING THE ALLOTED TIME. THERE ARE 5 ROTATIONS DURING A PERIOD.  THERE IS NEVER A WASTED MOMENT.

ALL STUDENTS ARE PRE TESTED AND RESULTS ARE ENTERED INTO A COMPUTER PROGRAM.  WE USE A SYSTEM OF PERIODZATION WHERE THE WEIGHTS ANDREPS ARE MANIPULATED SO THAT THE ATHLETE CAN REACH HIS/HER STRENGTH POTENTIAL EACH GRADING PERIOD.  STUDENTS RECEIVE A NEW WORKOUT SHEET EACH WEEK.  AS THE PROGRAM PROGRESSES THROUGH THE 9 WEEK CYCLE, THE REPS GO DOWN AND WEIGHT INCREASES.

AT THE CONCLUSION OF THE GRADING PERIOD EACH STUDENT IS TESTED ON PARALLEL SQUAT, BENCH PRESS, CLEAN, 40 YARD DASH AND VERTICAL JUMP.

THE NEW RESULTS ARE ENTERED INTO THE COMPUTER FOR THE NEXT CYCLE.  EACH GRADING PERIOD ALL HEAD COACHES AND THE ADMINISTRATION ARE PROVIDED EACH STUDENTS TEST RESULTS.  THE RESULTS SHOW THE ATHLETES PROGRESSION THROUGHOUT THE SCHOOL YEAR.    

CLASSES ARE HELD IN THE WEIGHT ROOM 4 DAYS PER WEEK AND THE OTHER DAY IS SPENT IN THE GYM OR WRESTLING ROOM DOING RUNNING DRILLS, POWER AND CORE TRAINING.

ALL STUDENTS ARE REQUIRED TO WEAR THE ASSIGNED NORTH CENTRAL STRENGTH & SPEED UNIFORM EACH DAY.  THE UNIFORMIS SOLD IN THE BOOKSTORE.  SHIRTS ARE TO BE TUCKED IN AT ALL TIMES AND SHORTS ARE TO BE AT WAIST LEVEL.  NO JEWELRY IS PERMITTED.  SHOES ARE TO BE LACED UP AND TIED IN A BOW.