Summer 1 & 2 Sports Performance Phases a SUCCESS!!!

Ocean Twp. HS High Jumper/Hurdler Sean Mirando performing snatch squat
Ocean Twp. HS High Jumper/Hurdler Sean Mirando performing snatch squat

Ocean Twp. HS High Jumper/Hurdler Sean Mirando performing snatch squat

This past summer’s 12 week Strength & Conditioning program really got the kids strong as BEASTS!

POWER CLEAN     SQUAT     BENCH PRESS     DEAD LIFT

Luke Grodeska- St. Rose                          245lbs                            335lbs               245lbs                          355lbs

Sean Mirando- Ocean Twp                      175lbs                             250lbs               170lbs                          285lbs

Eva Rondon- Monmouth Regional        115lbs                             275lbs                150lbs                         285lbs

Jada Taylore- Neptune                             145lbs                            245lbs                165lbs                         260lbs

Michelle Mazza- Ocean Twp                   170lbs                            245lbs                185lbs                         —–

Andrew Liskowitz- CBA                           245lbs                           385lbs                300lbs                        —–

Nestali Deleon- Jackson Liberty            235lbs                           365lbs                300lbs                         —–

Courtney Bryan- Rumson Fairhaven    90lbs                             175lbs                 105lbs                          —–

Alden Littlefield- Allentown                    250lbs                          385lbs                300lbs                         425lbs

Brendan L.- Markham Elementary       135lbs                            ——-                 185lbs                          225lbs

Kevin Benson- Toms River                     245lbs                            360lbs               225lbs                          ——-

The next phase of their programs incorporates more plyometrics, medicine balls throws, sports specific strengthening movements and of course their weight lifting. The weight lifting is pretty unique this phase.  When maxing out I found many flaws that were in everyone’s Olympic lifts.  So, this next round will be more complex with lighter weights emphasizing their receiving(catching) of the weight. As for upper and lower movements, they will go as planned.  This bench routine is magic and it is something I used in high school which resulted in a bench press of 440lbs at 17 years old.  Their bench should go to the moon! The results for that will be posted the week of Thanksgiving. In correlation with their lifting is there sport.  Most of the names you see above are high school throwers and yes, their technique and distances are improving!

 

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