Tuesday, 27 November 2018

SSP Soccer -- Phase II

Members of the SSP Soccer Program can download phase 2 of programming here in PDF format.

Click here to download the PDF.
The links to the Google forms for logging core lifts are included below:

Workout 2.1

Workout 2.2

REMEMBER: You will need to be logged in to your YRDSB GAPPS account to view programming / online logging. 

Wednesday, 21 November 2018

Monday, 19 November 2018

Girls Varsity Rugby -- Off Season Strength & Conditioning

Members of the Girls Varsity Rugby Team can download their 2018/19 Off-Season Strength & Conditioning Training Program and Calendar at the link below.

Remember, you must be logged in to your YRDSB GAPPS account to view/download!

Click here to view / download the program!

Happy Training!

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, 


Thursday, 5 April 2018

Updates to Drop-in Training & Sign-up S&C Sessions

Happy Thursday BCSS...

As mentioned earlier this week- there have been a few changes to our drop-in and sign-up S&C program schedules, which have been posted online at StrongerBCSS.ca

Changes have been made to accommodate some of the other schedules and programs that are running at BCSS during the spring sport season.

Download schedules of both programs here. 

You'll notice that drop-in training sessions are now available every morning, from 7:45 - 8:45 (8:45 - 9:45 on late-start Wednesdays). Morning training is offered in first floor and second floor facilities on Mondays, Wednesdays, and Thursdays, and is now limited to 2nd floor facilities ONLY on Tuesdays and Fridays.

Please keep in mind that on diamond days / significant faith days, drop-in training sessions, and other scheduled training sessions are cancelled.

I've included a list of diamond days below, for which all drop-in S&C training has been cancelled. I'll do my very best to tweet reminders about cancellations of sessions from the StrongerBCSS twitter account.

Also- coming soon... I'll be using the "Remind" app to send out updates and information about S&C programming at BCSS.

Happy training,


Diamond Days Remaining in the 2017/18 School Year:

Friday April 6, 2018
Friday April 13, 2018
Friday June 21, 2018

View the YRDSB significant faith day calendar here.

Thursday, 18 January 2018

Semester Two -- Weight Room Training Program for Grade 10 Fitness

Students taking Grade 10 fitness this semester for the first time can make use of this PDF, which is a two-day fitness program builder that allows freedom for selection within types of exercise.

The colour-coded workouts indicate primary and secondary groups, and students should design their weight room workouts by selecting no more than one exercise from each colour group.

Happy training!