I have heard many different iterations of this same conversation… just fill in the blanks.   I don’t want to do the “football” workout because I don’t want to get big (bulky, muscle bound, tight).  Do you have a track (volleyball, basketball baseball, soccer) workout because I just want to get faster (jump higher, be more explosive, hit the ball farther, get leaner).

The last thing I want to do is get any athlete, bulky, tight or muscle bound.  The workout that I have shared (A Weekly (not weakly) Workout!) is designed to make any athlete more explosive, quicker, faster and stronger.  Sometimes bigger is a side effect, but like was discussed in a previous post (Does a Purple Cow Have to be Big?) I would not want to exchange speed for size. We are fortunate that at our school, all of the head coaches of the varsity sports, both on the men’s and women’s side, have “bought into” what we are trying to do with our strength and conditioning program.  It is the expectation that all of the athletes will take part in the strength and conditioning program, either during school as part of a class, or after school as part of an off/in season program, or both.  All of our athletes do essentially the same program, although each sport will “tweak” the workout using various supplemental lifts and conditioning drills.

Today I am highlighting a track athlete at our school, Roy Bay.  Roy is currently a senior at our school, Truman High School (Independence, MO) , and has been doing this strength and conditioning program as part of his workout for nearly three years.  His accomplishments as a Track athlete are a reflection of his hard work, both in the weight room, as well the sport specific training he does.  All of these times are FAT

• School record 100m Dash – 10.58
• School record 200m Dash – 22.06
• School record 400m Relay – 43.30
• KU Relays 2012 – 2nd 100m Dash
  
• Currently Top 20 in the US High School 60m Dash – 6.89
• Fastest returning time (2013) Missouri in the 100m Dash
• District 100m and 200m champion 2012

Here is a video of Roy’s 60m race at the University of Arkansas High School Invitational.  Roy placed 2nd with a FAT time of 6.89.  He is in lane 3

Here is Roy’s current workout card.  As was mentioned in yesterday’s post (Pound for Pound Ratio Data) his Pound for Pound Ratio (Lb/Lb) at 8.19 is over one point higher than anyone else in our school.  This is evidence of the strong correlation between the Lb/Lb Ratio and athletic success.

And here is some film of Roy doing reps of our 4 Core lifts, Push Press, Bench, Squat, and Hang Clean

Roy’s success is a combination of factors.  He is a very good track athlete to begin with, and trains extremely hard year round in the running and technique part of his workout.  In addition he works tirelessly in the weight room – consistently training as hard or harder than any athlete I have had over the last 30 years.  I will keep you posted on Roy’s accomplishments this, his Senior, year.

You Can Do More…. you brain is lying to you… Don’t Believe It!

Jeff Floyd – youcandomore1@yahoo.com

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