RAJAH POWER-SUMMER STRENGTH AND CONDITIONING PROGRAM
Dear Rajahs,
Welcome to the second year of the Rajah Power summer strength and conditioning program. The purpose of this summer training program is to develop power and explosion to be used in athletic competition. No matter how strong you are, success in athletics depends upon the ability to produce maximum power as quickly as possible. The Rajah Power strength and conditioning program is based on sport specific Olympic style weightlifting and core strength lifts. These lifts are multi muscle and multi joint lifts that produce neuromuscular and hormonal adaptation within the body. Lifting in this fashion will develop total body power, overall coordination, balance and postural awareness and improve speed and anaerobic endurance. All these components are necessary to be a successful athlete and improve your performance in competition.
Even if you are using the Rajah Power program to improve your overall fitness, and are not interested participation in athletics these lifts and these training methods will show dramatic improvements in your strength, fitness and body composition and are essential components in overall fitness.
The weight room will be open from Monday through Thursday starting on Monday June 14th from 3:00 pm until 5:00 pm. The weight room will be reserved for the football team starting at 5:00 pm. All athletes and students of Indio High School are encouraged to come and use the weight room at these times over the summer.
The first two weeks of the summer will be a teaching phase. During this phase proper technique in squats, deadlifts, power cleans, front squat, snatch and bench press will be taught. It is highly recommended that you attend all training sessions the first two weeks so you can develop proficiency in these lifts because they will be emphasized during your training sessions. Not only will proper exercise technique be taught but instruction will also cover appropriate nutritional strategies, hydration and rest and recovery. After the teaching phase is complete, the work outs will shift to a strength development phase for the next four weeks. Once the strength development phase is completed a power and explosion phase will last for the next 4 weeks. As of right now, the weight room will be closed the week of August 23rd through August 27th. This down time will allow you to recover and be fully prepared and rested for the start of your season and the school year. The first day of school is August 30th and I would expect to see you in either 6th period Athletic PE or one of my Personal Fitness courses.
Any questions please feel free to contact me directly.
Michael Walsh –Michael.walsh@dsusd.us
Certified Strength and Conditioning Specialist (NSCA-CSCS)
USA Weightlifting Level 1 Coach
*You can follow the training program on line via my blog-http://coachmichaelwalsh.blogspot.com/
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