VisionA Performance Enhancement Program which promotes a winning culture, develops athleticism and mental toughness in all athletes regardless of sport,

yet has specialized components to meet the needs of all athletes. Laker Performance will motivate and prepare athletes to maximize potential.

Laker Performance - Core Principles

1. SAFETY and TECHNIQUE 2. Emphasize Core Strength

3. Train With Ground-Based Lifts - Three Dimensional Movements 4. Train Movement, Not Muscles - Multi-Joint Actions

5. Train Speed and Athleticism - Training the Body as a Whole6. Train for Power - Power is the Function of Strength and Speed

7. Train Specifically 8. Utilize Both Single and Double-Limb Lifts

9. Train Attitude10. Promote Self Motivation

Laker Performance Program

OUR Performance Program has made major strides in the past few years and our program is now considered one of the best programs in the state. Many of our Prior Lake teams have committed to training in our weight room and promoting year round training which has highly benefitted our athletes and the success of our teams.

Besides the numerous physical benefits of strength training, there are many positive bi-products that our athletes are experiencing such as; injury prevention, strong work ethic, mental toughness and an overall confidence that they can compete at a high level.

Our program is special and we have maintained the philosophy to train OUR athletes, in OUR facilities, with OUR Coaches. The commitment to this philosophy is an outstanding aspect of our program and our athletic culture is extremely positive and strong because of this.

Questions?Matt Gegenheimermgegenheimer@priorlake-savage.k12.mn.usHead Football CoachDirector of Sports PerformanceExercise Science Degree – Iowa State UniversityCertified Strength & Conditioning Specialist – NSCASports Performance Coach – USA Weightlifting

Non - Negotiables

As an Athletic Program We Believe in Absolutes with Our Training Program and certain aspects should never be compromised. The Opportunities we offer and what we do

together, will promote a positive, winning culture.

1. ALL Athletes Should have the Opportunity to train Year-round whether In-season or Out of Season without Conflict.

2. ALL Athletes Should be part of Laker Performance during their Off-season training WITH their teammates & Prior Lake Coaches.

3. ALL Athletes Should be a part of Laker Performance Summer Training Session WITH their teammates & Prior Lake Coaches.

4. ALL Athletes should have a structured program while In-season regardless of what sport.

PhilosophyWe Believe in incorporating year-round Strength and Conditioning opportunities for ALL Athletes at ALL levels of every program whether in-season or in the off-season.  There is no question that incorporating a year-round plan for Strength and Conditioning will lead to more success and highly benefit our athletes and our programs.   Summer Program-We need to make sure that all athletes are able to participate in our summer strength program.  That means practices should be adjusted so that there is no conflict with the summer weight training sessions and practices would either lead into the training sessions or be after the training sessions are done.  Eliminating conflicts with our athletes needs to be a priority.

-We have an outstanding summer program and there are different sessions to meet the needs of all our athletes and allow them to all train together. 

-As an athletic program, we want all our athletes training together and NOT training off-site or in a segregated group.  Many of us share athletes and summer needs to be a time they can train as athletes, not as separate groups. 

-We have programming to meet the needs of all sports from grades 7 th to 12th for both males and females.  Our success all starts with a summer of hard work and that will help set the tone for the year.

 In-season Programs-What we get started in the summer then needs to be reinforced with in-season and off-season programs.  We need to keep training while in-season which keeps our athletes working out and the mentality that they need to continue to train hard year round. 

-An in-season Strength program is very important as part of encouraging year-round training with your athletes.

 Off-Season (During School Year)-During the school year and when your athletes are not in-season, there are still opportunities for your athletes to stay involved in the weight room during each season with our Laker Performance (Fall, Winter, Spring). 

-Off-season programs are a vital part in year-round training and all athletes while not in-season, should be in our weight room training with the other athletes. 

-Those of you that host off-season Captain’s Practice – please be respectful of the after school training schedule and shoot for times after 4:30/5:00 so all athletes can participate in the off-season program. 

-Scheduling practices right after school in the off-season will only create conflict and that is something that as an athletic program, we need to try and eliminate.

  Strength Training Classes

-Whether in-season or off-season, student-athletes will have opportunities to take Strength Training classes as a PE Credit.-Strength Training classes provide a great opportunity for student-athletes to train during the school day.-Strength Training classes are a great option for student-athletes, particularly while in-season

ZERO Hour Hybrid - Strength Training

-Students will also have the opportunity to take ZERO Hour Hybrid Strength Training. -This class will meet two to three times per week for workouts and also have the opportunity to develop personal workouts and track nutrition.-Many coaches are moving to morning training sessions, so students will have the option to also get PE credit for being at morning training sessions.

Student-athletes who take advantage of regular Strength Training Classes or ZERO Hour Strength Training will set themselves up for a comprehensive year-round training program.

 Development of 9th/10th grade Athletes-This is the most important group of athletes who need to understand the importance of year-round training and should have the opportunity to participate without conflict.  Again, pro-active scheduling will help eliminate conflict. 

-These athletes always put in a strong summer, but then if training isn’t reinforced throughout the rest of the year, they lose everything they have gained

-IF we can all make a commitment to this age group and set the standard at a young age for training expectations, this will only enhance our Varsity programs as our athletes will only know they need to be in the weight room year round. 

 

Success is a process and we are close to getting there across the board and an emphasis on the notes listed above will only bring us that much closer.  The research is out there and you could go on and on about how all this will benefit our athletic program both physically and mentally, we just need more help from all our coaches to allow us to reach our potential.   

Monday and Wednesdays6:30 – 7:30 Girls 9-12 Early Session Wt. Room7:30 - 8:30 9th Grade Boys Wt. Room

8:30 - 9:30

9th Grade Boys Outdoor - Speed10th Grade Boys Indoor - Speed

Varsity Boys Wt. Room

9:30 - 10:3010th Grade Boys Wt. Room

Varsity Boys Outdoor - Speed10:30 - 11:15 9 - 12 Girls Group Indoor - Speed11:15 - 12:00 9 - 12 Girls Group Wt. Room

12:30 - 2:007/8th Grade Program Indoor/Outdoor Track

Wt. RoomTuesdays and Thursdays

6:30 – 7:30 Girls 9-12 Early Session Wt. Room7:30 - 8:30 9th Grade Boys Wt. Room

8:30 - 9:30

9th Grade Boys Indoor - Speed10th Grade Boys Outdoor - Speed

Varsity Boys Wt. Room

9:30 - 10:3010th Grade Boys Wt. Room

Varsity Boys Indoor - Speed10:30 - 11:15 9 - 12 Girls Group Outdoor - Speed11:15 - 12:00 9 - 12 Girls Group Wt. Room

Fridays9:00 - 11:00 am Open Room Wt. Room

Session #1. – Girls 9-12 Early Session - 6:30 a.m. to 7:30 a.m. – M-ThSession #2 – 9th Grade Boys - 7:30 a.m. - 9:30 a.m. - M-ThSession #3 - 10th Grade Boys - 8:30 a.m. – 10:30 am - M-ThSession #4 - Varsity Boys - 8:30 a.m.- 10:30 am - M-ThSession #5 – 9th – 12th Grade Girls - 10 :30 am – 12:00 pm - M-Th Session #6 – 7th – 8th Grade General (Boys/Girls) - 12:30 pm – 2:00 pm – Monday/Wednesday Only

Athlete Attendance Procedure

1. CHECK-IN on Coaches Clipboard

2. Commit to being here and ON TIME everyday. • The only way to get the most out of this training program, is to be here

working hard everyday.

3. If you miss more then TWO days without PRIOR APPROVAL, you may be dismissed from the strength team.

4. If you miss more then THREE days with PRIOR APPROVAL, you may be dismissed from the strength team. (Discretion for Each Situation will be considered)

5. PRIOR APPROVAL is totally different then just not showing up.

Laker Performance – Athlete Expectations

1. Athletes need to be Accountable at ALL Times – High Standards

2. Athletes should know where their group is supposed to be – stay with your group.- Attendance, Be on time- Hustle during transitions – Look out for each other

3. Safety and Technique are first and foremost

4. Create an Intense and Hard working, Competitive atmosphere- Following program provided by the coaches- Athletes Challenging Themselves and Competing with Each other- Make sure to spot lifting Partners- Not distracting others: No Sitting or Standing around

5. Be Efficient throughout whole workout – Get In and Get Out

6. Clean up after yourself – Put weights away!

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To TRACK AREA

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Strength Training Component

1. Follow workouts precisely. This is an expectation as part of this program.

2. Alternating Upper and Lower Body days – SIX Lifts per day- Two days with an emphasis on heavy/controlled lifts- Two days with an emphasis on power/explosive lifts

3. Groups – 2 large groups- Within each large group, athletes will be in groups of THREE – Chose wisely- One Group on the Racks for Three Lifts, Other Group on the Platforms for Three Lifts, Then switch

4. Clock- All workouts will be on the clock and will consist of :30 sec per set (Work) with 1:00 to 1:30 rest- Athletes MUST stay on the clock

5. Percentage CyclesWeek 1 – Base – 80%Week 2 – Performance – 85%Week 3 – Peak – 90%Week 4 – Base – 85%Week 5 – Performance – 90%Week 6 – Peak – 95%

Strength Training Basics

1. Technique and Safety – DO THINGS RIGHT- Full range of motion in all lifts- Squats – Butt Out, Chest Up – Squat to Parallel EVERY Rep- Cleans – Be efficient at the progression - #1 lift for developing Power/Explosiveness

2. Maximum effort of EVERY Rep and EVERY Set – EVERY Rep Counts…- Full effort all the time.- Work to muscle fatigue - make sure weight used is challenging

3. Explosive Training- Train the body to be FAST and EXPLOSIVE- On explosive days, every rep has to be MAX effort. PAUSE in-between each rep, so EVERY Rep can be

explosive.

4. Train Athleticism- Technique on all platform lifts- Balance – Single leg movements

5. Train Attitude- Come here everyday to work hard and get better- Learn to challenge yourself physically and mentally- Hold yourself accountable and others around you

Sample - Varsity and 10th Grade Boys Workout

  Monday Sets/Reps Tuesday Sets/Reps Wednesday Sets/Reps Thursday Sets/Reps

Emphisis Explosive Day   Strength Day   Explosive Day   Strength Day  

1 - Rack Push Press 3 x 5 Bench Press 3 x 5 Inverted lat Pull 3 x 10 Bench Press 3 x 5

2 - Rack Power Shrug 3 x 5 Assisted Pull-up 3 x 10 Speed Step-ups 3 x 8 Single Leg Dip 3 x 10

3 - Rack Box Push-ups 3 x 10 Back Squat 3 x 5 Jump Shrug 3 x 5 Back Squat 3 x 5

4 - Plat Clean Complex 3 x 3/3/3 Standing Military 3 x 8 Hip Thrusts w/25lb 3 x 8 Standing Military 3 x 6 ea leg

5 - Plat Clean Pull 3 x 5 Dead Lift 3 x 5 Hang Pull 3 x 5 Bent Rows 3 x 8

6 - Plat Hang Clean 3 x 5 Single Leg Squat w/bar 3 x 6 ea leg Power Clean 3 x 5 Step-up Lunge 3 x 6 ea leg

  Monday Sets/Reps Tuesday Sets/Reps Wednesday Sets/Reps Thursday Sets/Reps

Emphisis Explosive Day   Strength Day   Explosive Day   Strength Day  

1 - Rack Push Press 3 x 4 Bench Press 3 x 4 Tricep Bar Dips 3 x 10 Bench Press 1 x 6,4,2

2 - Rack Power Shrug 3 x 4 Assisted Pull-up 3 x 10 Single Leg Jump 3 x 5/5 Single Leg Dip 3 x 10

3 - Rack Box Push-ups 3 x 10 Back Squat 3 x 4 Jump Shrug 3 x 8 Back Squat 1 x 6,4,2

4 - Plat Hip Thrust 3 x 8 Standing Military 3 x 6 ea leg Hip Thrusts w/25lb 3 x 8 Standing Military 3 x 8

5 - Plat Clean Pull 3 x 4 Dead Lift 3 x 4 Hang Pull 3 x 4 Bent Rows 3 x 8

6 - Plat Hang Clean 3 x 4 Single Leg Squat w/bar 3 x 6 ea leg Power Clean 3 x 4 Step-up Lunge 3 x 6 ea leg

Speed/Core Development Component

1.  We will spend Two days a week outside and Two days a week inside

2. We will follow a Two week Cycle and then repeat  

    Outdoor Stations

Lanes - West Other Lanes - East

Resistance Bands Bleachers - Conditioning Flex or Hurdles

Sled Pulls Bleachers - Footwork/Plyos Long Sprint or Conditioning

Short Burst Linear Cone Drills Hurdles/Plyos

Bag Drills  

  Tire Flips, Hill, Incline run, tire throws, 300 Shuttle, Bag Drills, Cone drills  

Indoor Stations

Lanes - West Straight Away Lanes - East

Ladders/Stairs Linear TRX/Core

Med ball - Throws COD  

Line Drills Med ball - Mountain Climbers  

Sleds - Push/Pull Steps - Quick feet  Other

Hurdles Plyos Stairs, Big Stairs

Grass Drills Boxing, Battle Ropes

Rest and Nutrition Basics

1. Our training will put a lot of STRESS on your body and your body needs adequate REST to recovery for the next day

2. Training hard + adequate rest AND proper nutrition go hand in hand. Both what you do with us and what you choose to do in your free time will determine the gains you make this summer.

3. Rest• Don’t over train and be active everyday, all day• Get at least 8 hours of sleep per night

4. Nutrition• Eat breakfast everyday, even if it’s something small• Drink water right away in the morning (pre-hydrate), through-out your workout, post

work out, and through out the day. • Re-fuel your body with GOOD calories after workouts – Chocolate Milk…• Monitor what you eat

• Healthy food = Good Fuel• Empty Calories = No Fuel• “You Can’t Out-Train A Bad Diet”

Commit to being here daily & working hard

The Harder You Work, The More You Will Get Out of The Program

Have that Work hard when no ones watching Type of Mentality

Success Breeds Success - Hard work and Commitment develops

A Winning Culture