CHS Strength & Conditioning

Year Round Program

 

Off-Season Program

• Off-season athletes train in weight room 4 days per week. Speed, agility, plyometric training 2 days.
• Number of auxiliary lifts is increased in the off-season program.

TRAINING SESSIONS FOLLOW A CONSISTENT PATTERN:

Dynamic Warm-Up ● Bands/Med Balls ● Major Lifts ● Auxiliary Lifts ● SAQ or Plyometric Training (when facilities allow) ● Core Work ● Flexibility Routine ● Refuel

*Not every component is present in every workout and it may not be possible to administer a training session in this sequence every time, but it is the preferred method.

In-Season Program

• All teams are required to complete a strength training session a minimum of 2 times per week.
• Athletes should be improving, not maintaining strength.
• Sport-specific lifts are not implemented into the program. They take place in practice.
• Training calendar is set around competitive schedule.
• Under level teams workout in the weight room more often.

All teams are required to complete a strength training session a minimum of 2 times per week.

• Athletes should be improving, not maintaining strength.
• Sport-specific lifts are not implemented into the program. They take place in practice.
• Training calendar is set around competitive schedule.
• Under level teams can get in weight room more often.

GENERAL IN-SEASON STRENGTH TRAINING SCHEDULE:

Day One: Bench press, back squat, clean and 2-4 auxiliary lifts.

Day Two: Bench variation, squat variation, deadlift, and 2-4 auxiliary lifts.