Wednesday, 11 December 2019

BCSS Football : Off-Season Strength Training Program

Off-season strength training program is underway for members of the BCSS Football Program!

All members can download the all sections of the program, which includes the full calendar of workouts and testing dates, program use guide, individual phases of the program, and a weekly schedule for drop-in sessions and team lifts.

Remember that you must be logged in to your YRDSB GAPPS account to view/download.

Wednesday, 25 September 2019

Varsity Wrestling Strength Training -- Block One

Students in the BCSS Varsity Wrestling program can download the first phase of their strength training program.

Click here to view or download the program.

Students must be logged in to their YRDSB GAPPS account to access... 

This program is designed to follow a 2-day rotation on a weekly basis.

Strength 01 will take place regularly in the form of a "team strength and conditioning session" during an extra-curricular time slot that is agreed upon by the team.

Strength 02 is designed to be a slightly shorter training session which, could easily be completed during an ILIP session, fitness-based HPE class, or during a lunch-hour drop-in.

To view all drop-in schedules, click here. 

Tuesday, 17 September 2019

Wednesday, 28 August 2019

Senior Fitness Students | Training Program Template

Students in senior fitness courses...

You are about to embark on your program design journey! Use this template to design your weekly rotation. 

Please remember:

1. Deliberate Practice
2. Sustainable / Suitable / Safe / Self-sufficient

Happy training,


Tuesday, 27 August 2019

Reading your Training Program

Interested in learning a little more about how your programming is designed and what it all means...?

Check out this short, but helpful PDF that breaks down the different sections of your S&C program designed at BCSS. 

Remember, as always- you'll need to be logged into your YRDSB GAPPS account to view or download it.

Happy training folks,

Sr. Prep Basketball -- 2019/2020 Baseline Strength

Members of the senior prep basketball team for the 2019/2020 season can download their baseline strength program here in PDF format.

In order to view or download this file, you must be logged into your YRDSB GAPPS account.

Remember that the first day in the program rotation is our "team lift day", which involves recording loads. Attendance during this session is mandatory.

Currently, most team lift sessions are scheduled for Tuesdays after school with occasional changes based on scheduling and availability.

The program also includes a section on how to read / understand programming... for students new to strength and conditioning at BCSS, reviewing this section is highly recommended. A drop-in training schedule is also included in the PDF.

If you do not have a fitness-based HPE course, or a spare period, you will need to rely on the information in this schedule to plan your other two weekly workouts. All serious athletes plan their workouts ahead of time and arrive to training sessions with a proper training intention.

Let's get to work.


Monday, 12 August 2019

Senior Fitness Course Calendar and Workout Index

Students in the semester one senior fitness course, here is a link to your course calendar and workout index!

As always, you need to be signed into your GAPPS account to view/download it.

Happy training!


Monday, 6 May 2019

SSP -- Basketball : Off Season Logging Links

Members of the SSP Basketball program can use these links to record loads for their off-season S&C sessions:

Day One:

Day Two:

Day Three:

Thursday, 21 February 2019

Girls Excellence Basketball Introductory Strength Training

Members of the girls excellence basketball program can download their introductory strength training program here.

Don't forget to check for drop-in training schedules and other programming opportunities.

Happy training,


Tuesday, 29 January 2019

SSP Soccer - S&C Tracking for Semester Two

S&C tracking forms for semester two are available here for students in the SSP Soccer program.

Even if you were in the program during the first semester, you must use these new forms- the old forms are no-longer recording responses, so if you have them bookmarked or saved on your phone or computer, remove them, and add the following form links to your bookmarks/favourites.

If you need a refresher, or you're new to the program... you can view it here (complete with video links) in PDF format:

Remember, you are only recording your set/rep/loads for core lifts/movements. It is literally a 30-second task. There are no excuses not to do it. 


Day One:

Day Two:


Happy training,