Announcements
Open and Off-Season Workouts
Posted on 10/24/2024
Posted on 10/24/2024
Beginning on Monday, October 28th all High School Students are invited to Open and Off-Season workouts! EVERYONE is open to join, whether you are an off-season athlete, someone getting ready for the winter, or do not play a sport at DC. Strength and Conditioning is for everyone, and anybody is welcome to join.
Now, let me answer a few questions:
When are the Workouts?
Great question! Our schedule for the winter is as follows:
- Everybody may lift from 3:15 to 4:00 on Monday, Tuesday, Thursday, and Friday
- Wednesdays will be girls only from 3:15 to 4:00
- In-Season athletes should not attend open workouts, your team has designated training times designed to be more specific to your needs.
What if I Am Busy After School/Can't Make Workouts?
It is completely okay if you can't make every workout- the plan is organized in a way that you will still make progress, no matter how frequently you can attend. If you're able to attend more frequently, you're going to be able to progress in the gym and towards your goal faster perhaps, but you will not miss out on any type of training or benefit if you cannot come as regularly or frequently.
If you cannot make any of the workouts work with your schedule, that's okay! I still believe in the value of strength, conditioning, and training, and I want to help you pursue that in whatever way you want to. Send me an email with any questions.
Who are Workouts for?
After school workouts are, and I cannot stress this enough, Open to EVERYBODY, because strength is for EVERYBODY.
- Never been to the gym or picked up a weight? Great! Workouts are for you, and we strive to ensure that every workout is approachable and a great one to start with. After school training is a great way to get started, build confidence, and learn the basics of lifting and fitness.
- Love to workout already, and want to continue making progress? Great! Workouts can help you get there!
- Training for a sport you'll play this spring or beyond? Great! Join us for workouts, and we can collaborate to help you reach your goals.
- Looking for something more fun and motivating than working out on your own? What could be better than workouts after school with your friends?
I'll say it again: Workouts are open to anybody and everybody, because strength is for EVERYBODY. I can be confident that training is good for everyone, but I can be certain that the workout would be better
for everyone with you there.
What do we do at Workouts?/Will this help me train for my sport?
At after school workouts, we aim to train and grow in every aspect of performance/Fitness. We achieve that by focusing on 4 main areas at workouts: Conditioning, Accessories, Strength, and Explosiveness (CASE for short). We use all sorts of equipment like barbells, machines, kettlebells, resistance bands, and even bodyweight exercises to introduce you all to workouts and exercises that will help you grow as athletes, and that you can do on your own. Training holistically like this will absolutely improve your performance at your sport, and we can always make some modifications to fine tune the workout towards your goals.
What Results can I Expect?
Answering that question can depend on a lot, such as your goals and effort. But, among teams that train consistently, each athlete adds about 5lbs to their 'big' lifts (squat, bench press, etc), takes about .1-.2 seconds off of their 20 yard dash time, and adds almost an inch on their vertical jump. But again, no matter what your goals are, we're here to help you reach them, if you reach out!