1. Bearden HS Football Strength & Conditioning
OFF-SEASON TRAINING
GOALS & EXPECTATIONS

2. OFF-SEASON GOALS TRAIN TO BECOME THE TOUGHEST TEAM ON OUR SCHEDULE
START FAST- START EVERY WORKOUT HOW WE WANT TO START PRACTICES/GAMES
BECOME A 4TH QTR FOOTBALL TEAM- HAVE THE CONDITIONING/STAMINA/TOUGHNESS TO BE DOMINANT FOR 48 MINS.

3. DRESS 1ST & 3RD LIFT OF THE WEEK- WHITE ON BLACK
2ND & 4TH LIFT OF THE WEEK- GREY ON MAROON
THIS IS NON-NEGOTIABLE. WE WILL BE ISSUING LAUNDRY LOOPS DURING THE OFF-SEASON & WASH YOUR CLOTHES FOR YOU DAILY.

4. PLAYER EXPECTATIONS WE BEGIN THE WARM-UP @ 3:50PM.
EVERY PLAYER SHOULD BE IN WT ROOM W/ RACK SET-UP WITH FIRST GUYS WT ON.
IF YOU ARE NOT PREPARED FOR WARM-UP WITH WT ON 3:50PM YOU ARE LATE.
YOU EXPECTED INCREASE YOUR MAX EVERY TIME WE TEST BY AT LEAST 5-10 LBS. WE TEST 3 TIMES PER YEAR (SEE ANNUAL PLAN TRAINING PLAN).
FAILURE TO DO ANY OF THESE THINGS WILL BE TAKEN CARE OF AS A TEAM SINCE WE WIN & LOSE AS A TEAM.

5. IMMEDIATE CHANGES LEAVING THE WEIGHT ROOM DURING A LIFT. NEVER.
TRANSITIONS BETWEEN LIFTERS. FAST.
WATER FOUNTAIN. TO BE USED WHEN DIRECTED BY YOUR COACH.
SPOTTING TECHNIQUE. WE TAKE PRIDE IN THIS.
MISSED REPS. SEE A COACH.
NOT FINISHING A LIFT WILL BE HANDLED INDIVIDUALLY.

6. OFF-SEASON DRAFT
WE WILL DRAFT TEAMS FOR THE SPRING (JAN-MAY). WE WILL APPOINT CAPTAINS WHO WILL DRAFT THEIR RESPECTIVE TEAMS. THIS COMPETITION WILL BE BASED ON THE FOLLOWING:
ACADEMICS (MID-TERM/FINAL)
OFF-SEASON WORKOUT ATTENDANCE
OPEN FACILITY ATTENDANCE
MAT DRILLS
GAINS IN THE WEIGHTROOM
VARIOUS COMPETITIONS
THE GROUP THAT WINS AT THE END OF THE SPRING TERM WILL BE REWARDED WITH GEAR, DINNER, ETC.

7. What to do for the 1st Day
You will report to the JSAC immediately after school.
You will look on the whiteboard in the locker room to see what rack you are in.
You will be wearing a white shirt and black shorts.
The warm-up will begin at 3:50PM. Do not be late.
If YOU can not do the things discussed today, WE will have a hard time being a successful our football program.