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The Minneota Girls Summer Strength Training program is just finishing its third week. I am happy to be able to coach the girls again this year along with Coach Kaley Buysse. Minneota is a small town of 1,400 people located in Southwest Minnesota. Both of my daughters (Emily and Lizzy) participate in athletics in Minneota, and my wife (Diane) is a teacher. The Minneota Viking athletic programs have been quite successful for many years. With this kind of success, trips to the state tournament are frequent, and expectations are set high. Athletes work very hard during the off-season, and strength training has become a big part of their success. Last year we had about 25 girls in grades 7-12 participate in the eight week summer program. This summer we have close to 50 girls participating. We have split the girls into (2) one hour groups. The groups are set up by experience and skill level. The core strength training components are completed two days a week, and conditioning and assistance is picked up on a third day. This is a lot of athletes to run through in two hours, but we are fortunate to get some additional volunteer help from Matt Musser CSCS, and Jesse Nelson, SMSU Wrestling Coach.
The primary goals of our program include: injury prevention and to increase speed, strength and vertical jump. Both of our training sessions are started with a circuit of mobility and plyometric work that is repeated three times. This generally takes about 15 minutes. The circuit includes Spiderman’s, Bulgarian split squats, speed ladders, box jumps, dumbbell squat jumps, and overhead squats or light explosive Olympic snatch. The snatches are done light with the goal to get as many girls as possible snatching by the end of the summer. The strength training template contains (2) four week cycles that utilize a high volume, wave approach to training intensity. The Monday workout trains hang cleans, speed deadlift, front squat, bench press and planks. The Thursday workout consists of hang cleans, speed squat, bench press and planks. The girls are working very hard and I expect 15+ girls to clean over 100 lbs. by the end of the summer. It is amazing how much progress is being made on strength and vertical jump. Great job girls!
I am still recovering from my health issue, but I am back doing some light training. I am hoping to compete sometime this fall at either the USAPL Bench Nationals or the USAPL Raw Nationals. The definite goal this time is to not rush things, and try to get rid of the DVT Blood Clot permanently.
Train smart, stay healthy, set your goals high, and make sure to add GNC Pro Performance HMB along with BetaTOR and BetaATP products, available at your local GNC Store, to supplement your strength, energy and recovery needs.
Brad Gillingham, CSCS