Offseason Program

www.lyndonfootball.com

Tel (802) 673 4618

2012 TRAINING SCHEDULE JANUARY to AUGUST

IRON VIKINGS CHAMPIONSHIP

Please note that the training schedule will be slightly different this year from winter’s past. Instead of all of our lifts being on a Monday - Wednesday - Friday schedule, this year we will have the subvarsity / afternoon group work out on a Monday - Tuesday - Thursday schedule. See the 2012 Semester 2 Training Schedule below for more information.

Strength and conditioning is an essential component of any modern athletic program for numerous reasons.

1. The athlete will enhance his strength, speed, agility, quickness, and

leaping ability.

2. Improved fitness level will dramatically reduce the risk of injuries .

3. Working hard with teammates builds comradery and a sense of team

4. Committing to a workout regimen and following it will amplify our program

values of TOUGHNESS, DISCIPLINE, and SELFLESSNESS.

Below is an outline of the training regimen for the second semester. It includes a basic schedule of events, expectations for our athletes, goals for the program, and goals for each day in the gym.

Please support us in our endeavors to prepare our players for rigors of the upcoming season by encouraging your son to commit to participating in our offseason program. Please contact head coach Dan Nolan if you have any questions.

2012 SEMESTER 2 TRAINING SCHEDULE

VARSITY WORKOUTS – 6:30am M-W-F

SUBVARSITY WORKOUTS – 3pm M-T-Th.

LEADERSHIP CLASS – 7:00am Room 316
                                          - 3/8 to 5/17

                              1/6– Offseason Intro Meeting, 7:30am Room 316
1/9, 1/10, 1/12, 1/13 – Intro Week, 3:00pm room 316
                1/17, 1/19 – Varsity Workouts 1 + 2, 2:30pm weightroom
                  1/16, 1/18 - Subvarsity Workouts 1+2, 2:30pm weightroom
                           1/23– Varsity workout 3, 6:30am

- Subvarsity workout 3, 3:00pm

EXPECTATIONS

Ø Non-athlete = 3 x per week

Ø In-season athlete = 1 x per week at most opportune time

GOALS FOR OFFSEASON PROGRAM

1. Compete!!

2. Improve athletic ability = speed, agility, power, strength, quickness, etc

3. Build commitment to program, teammates, and coaches

4. Lose bad weight

5. Build team unity

6. Develop goal setting skills

7. Self monitoring – kids recording data

8. Fitness as a habit (athletic identity)

9. Cultivate leadership cadre

10. Learn how to coach each other

11. HAVE FUN and WORK HARD!!

GOALS FOR EACH DAY – what I want to see in the room

1. 100% varsity attendance

2. Tempo, tempo, tempo – work quickly, stay active, lets be in an out (PURPOSE)

3. Technique = PERFECT!! Less weight, done properly. Take the time to learn. Focus on the details.

4. Highly organized

5. Kids coaching kids

6. Self monitoring – kids are recording their progress on worksheets

7. Energy, enthusiasm…BUZZ!! Be loud, encourage each other, HAVE FUN!!