Our weight is small and inadequate, but we can get a lot out of the work we do there.
What we do in the weight room is geared for track and
field or cross country. It may be different from other
sports.
We must be purposeful, consistent, safe, and efficient as possible.
We always warm-up before any lifting.
Our goal is to make you stronger not bigger, and be able to
sustain the long season.
a) There is no food in the weight room.
b) You may have only water to drink.
c) Always put collars on the bench, curl, and trap bars when lifting.
d) Only do the exercises that have been assigned. Ask first to do any additional exercises.
e) Use the amount of weight that will
stress you but still allow you to complete the specified number of reps.
f) Do not do any max lifting
unless it is specified in the workout.
g) Minimize talking during your workout.
h) There should be no clowning or
touching or horseplay while you are training in the weight room.
i) You should not be just standing
around. You can always do crunches or planks while you
wait.
j) Make sure your name, current weight each day, and the date are on your sheet, if being used.
k) Write the total amount of weight that you use for each exercise.
l) Be sure to include the weight
of the bar that you use when appropriate. (See bottom of workout sheet).
m) Keep your feet flat on the floor when lifting unless the exercise requires something different.
n) Keep your feet parallel on most exercises. Check before you start.
o) Adjust the equipment for your size when appropriate and available.
p) Always stretch afterwards for at least 5 minutes.
r) Rack your weights when your are finished unless someone else is going to use the station.
s) The weight work out sheets are to be
given back to one of the coaches when you complete your workout.
t) I recommend that some of you have weight lifting gloves and/or wipe towels.
u) You may bring music to play, but it can not contain curse words.
v) Head phones are not allowed in my weight room.
w) Put your cell phone away.
x) Do Not Break the Equipment.
y) You must wear shoes while lifting; no sandals , flip flops, socks, or bare feet.
z) You must be fully clothed in the weight room; no shirts and pants are required.
The
COVID pandemic suggests that we wear masks while in the weight
room even if the doors are open, and use hand sanitizer.