Since opening in 2012, I have been developing a Strength and Conditioning Program for High School athletes to build massive strength while still staying highly athletic and highly conditioned. Over the years, I have been tweaking the program over and over again to not only improve it, but also adapt for other sports, teams, available equipment, and individuals. "The Program" featured on our site is the blueprints of what we do with our athletes. A key aspect of our program is that we vary every workout based on the team and/or individual. Over the next 13 weeks, I will be doing "The Program" just like we have teams doing it. Making small adjustments when needed, but sticking to the core concepts - Barbell Driven, Over-the-top volume, Heavy Weight/Low Rep mixed with Medium Weight/High Rep, and lots of GPP.
What I picked up from Day 1:
I need to pick up my pace and decrease my rest time. I got through the workout in about 1 hour and 20 minutes. The goal of this program is 60 minutes. Get the team in and get them out with no screwing around. As I get into Day 2, I'm going to need to keep SPEED in mind. While this program is designed for STRENGTH and we have used it with all of our Powerlifters (Including our State/Regional/National Champions), this program was designed to create powerful, fast, dominant, athletes that don't get tired. If an athlete enters a game powerful and then falls apart after the 2nd quarter, they are useless to the team. A tired athlete can't win - Getting through this high-volume program in 60 minutes has become a proven method to create STRONG but Conditioned athletes.
Over the next 13 weeks I will be dropping more and more feedback on each lift and start to decide if there is a need to alter the program for adults looking to get back to the High School Strength while avoiding injuries.
CHALLENGE:
If you trained with us in High School (Especially at Lower Merion High School where the majority of this Program was developed), join me in seeing how your body holds up after all this time. If anything starts to give out or feel bad, just shoot me an email and I'll help find a way to train around it = Team@oharafitness.net
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