The Gameday Process at Lake Norman High School

Influences
Chuck Phifer - Head Strength Coach and Defensive Line Coach at Mars Hill
University

Nick Bazzle - Head Football Coach at North Lincoln High School (introduced me
to High School weights)

Matt Beam - Former Head Football Coach at Newton-Conover, Burns, and North
Lincoln

Kyle Graves - Head Strength Coach for Framingham State Football

Weight Room Identity
Active Rest Circuit training

Each Group on the whistle

Old School (3 Core Lifts): Bench, Squat and Clean

Western Periodization

8 Week Max Cycle

What station work looks like for us

Active Core
Rest
(Spotting)

AUX Aux
#1 #2
What station work looks like for us
STUD Sheet
Typical Gameday
Athletic Weight training 2nd block- 9:48-11:18 (90 Percent of our Varsity football
kids are in this class) : Flexibility Circuit, and Recovery Breathing

Smart Lunch- 11:18-12:08 (The 10 Percent NOT in class come to Weight room) :
Flexibility Circuit and sent to lunch

After School- 3:20- 4:00 (Every Varsity and 8 Quarter Kid in our Program) :
Pregame Lift In Weight Room
Flexibility Circuit A: 4 Stations at 60 seconds a piece
A. Bench pigeons (lower leg flat on bench, opposite knee on ground, body
straight up and down)

B. Rack hamstrings (prop heal up on safety rack and lean forward so that it
pulls on hamstring)

C. Rack Lat stretch (grab rack high up one handed and lean back and down
so that you feel pull in lat and side)

D. Back roller (roll out back with foam roller)

 Flex
Circuit A
Pictures
 Flex
Circuit A
Pictures
Flexibility Circuit B: 4 Stations at 60 seconds a piece
A. Bench Quad/Hip flexor (put top of foot on bench with knee facing down opposite
foot flat on ground in lunge position. Push chest more upright to get hip flexor
stretched)

B. Calf stretch (place ball of foot on elevated surface. Could be a plate. Then press
heel to floor and lean forward.

C. Rack or wall chest/ front deltoid stretch (grab rack and walk forward with arm
behind you and parallel to the ground.)

D. Roll legs (roll quads, hams and IT bands out on foam roller)
 Flex
Circuit B
Pictures
 Flex
Circuit B
Pictures
Recovery Breathing
Idea originated from Eric Cash and Mark Hoover

We do this for about 15 minutes at the end of class after Flex Circuit

Great way for athletes to cut off all the things that don't matter at the moment

No Phones or Earbuds allowed

White noise playing in background

Pregame Lift Philosophy
Brain Candy vs. Program Needs (Mark Hoover Simplifast Article)

Light Weight

Emphasis on pace and full range movements

No talking

Music Playing
Pregame Lift DNA
A. Push (Incline Dumbbell Bench, Close Grip)

B. Pull (Rows, I’s Y’s T’s)

C. Rotational Abs (Russian Twist)

A. Squat (Goblet Squat, Front Squat)

B. Hinge (Single Leg RDL, T-Balance)

C. Linear Abs (Toe Touches)

Pregam
e Lift
Video
Questions