Monday, 12 November 2018

BCSS Basketball -- S&C Programming, Phase II

Students in the SSP Basketball Program can access their second phase of programming for daily logging purposes here:

SSP Basketball -- S&C -- 2.1

SSP Basketball -- S&C -- 2.2

I recommend bookmarking these new forms in your phone for quick, easy access for recording.

You'll notice a few new changes, including the warm-up drill checklist. Also, instead of logging set and repetition metrics for accessory strength work, I am simply asking you to indicate which accessory strength work exercises you completed, also using a checklist.

A minimum of three accessory drills should be completed in each workout, and your selection should align with areas of potential improvement, injury management, or injury prevention.

Happy training,


Wednesday, 17 October 2018

LTAD Trainer Evaluation

Students in the LTAD program should view the example trainer evaluation here. Remember, you'll need to be logged into your YRDSB GAPPS account to view it.

Looking through the evaluation to better-understand the criteria of the evaluation is highly recommended!

Click here to view the example evaluation. 

Happy training,

Friday, 7 September 2018

Exercise Video Index

Senior Fitness Students!

This post is for you...

Here is a link to an exercise video index, which can help you get acquainted with exercise names and what they look like...

Click here to view the index!

It is by no means, a list of exercises that you must adhere to in your program design, but can be a useful resource for building your exercise library / toolbox.

Each exercise listed in the index will link to a YouTube video demonstration!

Please remember that you must be logged into your GAPPS YRDSB account to view/download.

Happy training!

Thursday, 6 September 2018

SSP Basketball -- S&C 1.1 & 1.2

Students in the SSP basketball program can record their weekly strength training set-rep-load using the links below!

Happy training folks,


Day One:

Day Two:

Weekly 5K Run Time:

Monday, 27 August 2018

Program Design Principles Presentation -- Senior Fitness

Last week, senior fitness classes sat down to go through program design principles...

I've included a PDF version of the presentation slides here in case anyone is interested in reviewing some of the material we went over.

Download the PDF of the Program Design Principles presentation here.

Those of you who are well into the initial stages of building and designing your own training programs for this semester, don't forget that help is available. Once you've put together a framework of what you're hoping to accomplish, let's get together and fine tune any uncertainties.

Many of you mentioned that you'd also like to use the four-day "template" that I typically use for designing strength programming micro-cycles.

So I've included it below in a PDF form format, so you can type in your own exercises and metrics. Remember, you do not have to use this template... it is just a nicely organized table for demonstrating your knowledge of exercise selection and order, along with set, repetition, load, and inter-set rest metrics.

Download the PDF version of the blank programming template here.

Remember, you must be logged into your GAPPS account to access these files.

Happy training,


Tuesday, 21 August 2018

Google Calendar Creation & Sharing for LTAD Students

Happy Tuesday LTAD Students of BCSS...

This morning we did a small workshop on course expectations, priorities, and initial planning.

If you'd like to download the presentation, use one of the links below...

Powerpoint Download (Mac or PC)

Keynote Download (Mac)

If you'd just like to watch the instructional video on how to set up and share your google calendar for the purpose of planning and managing your workouts in our course this year, you can watch it on YouTube using the link below:

Watch the video on YouTube

Thanks, and happy training!


Wednesday, 18 April 2018

Sign-up for the BCSS Spring 2018 Mountain Biking Team!

Any BCSS Students that want to sign up for the Spring 2018 BCSS Mountain Biking Team can sign-up using the link below!


Pro-tip: you must be signed into your YRSDB GAPPS account to complete the form.

IMPORTANT: You must also obtain and complete a 2018 BCSS Mountain Biking Team Registration Package in order to be eligible for the team this year. 

You can download the package here. Or you can pick one up from the Athletics Office (Room 1031).

Your completed package must be turned into the me (Mr. Virgo) in the athletics office by the end of the school day on Friday, April 20th.

Happy training,