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!
DV
Tuesday, 21 August 2018
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!
If you are interested, you MUST COMPLETE THIS SIGN-UP FORM BY END-OF-DAY ON THURSDAY APRIL 19TH!!
CLICK HERE TO SIGN-UP!
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,
DV
If you are interested, you MUST COMPLETE THIS SIGN-UP FORM BY END-OF-DAY ON THURSDAY APRIL 19TH!!
CLICK HERE TO SIGN-UP!
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,
DV
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,
DV
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.
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,
DV
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!
Thursday, 23 November 2017
Are you sleeping enough? Are you sleeping well?!
With a busy holiday season ahead, busy academic schedules, and for some of us, even busier athletic training and competition schedules- our focus on sufficient and proper recovery has never been more important...
Reducing the likelihood of burnout and fatigue is a top priority, but how does good recovery take place? What does it look like?
While active-recovery methods like yoga, low-intensity spin cycling, de-loaded resistance work, foam rolling, and other mobility exercises should always play an important part in our approach to recovery, often, the most-neglected and yet, most influential factor in effective recovery for athletes is sleep.
So what does good sleep look like?
The National Strength and Conditioning Association recently released a publication on the importance of sleep for athletic performance.
Along with the article, which highlights the importance of sleep duration and quality for the sake of improving athletic performance, reducing injury risk, and improving the overall quality of a training session, the NSCA also published this cool info-graphic, which does a great job of simplifying what good quality sleep looks like for an athlete!
Check it out! How many of these recommendations are you currently following? Is there anything you can do right away to improve the quality of your sleep? And as a result, your athletic performance??
Happy training,
DV
Reducing the likelihood of burnout and fatigue is a top priority, but how does good recovery take place? What does it look like?
While active-recovery methods like yoga, low-intensity spin cycling, de-loaded resistance work, foam rolling, and other mobility exercises should always play an important part in our approach to recovery, often, the most-neglected and yet, most influential factor in effective recovery for athletes is sleep.
So what does good sleep look like?
The National Strength and Conditioning Association recently released a publication on the importance of sleep for athletic performance.
Along with the article, which highlights the importance of sleep duration and quality for the sake of improving athletic performance, reducing injury risk, and improving the overall quality of a training session, the NSCA also published this cool info-graphic, which does a great job of simplifying what good quality sleep looks like for an athlete!
Check it out! How many of these recommendations are you currently following? Is there anything you can do right away to improve the quality of your sleep? And as a result, your athletic performance??
Happy training,
DV
Monday, 25 September 2017
Extra-Curricular Strength & Conditioning Program Orientation Session: This Wednesday!
Hey BCSS!
If you're interested in learning about extra-curricular strength and conditioning opportunities this year, be sure to attend the lunch-hour information session this week!
This lunch-hour session is important for all students who want to participate in extra-curricular strength and conditioning/fitness programming this year at BCSS.
This includes, drop-in training sessions and scheduled, sign-up programs.
The session is taking place in the lecture hall on Wednesday during common lunch from 12:10-12:45. Students who will be able to receive a copy of strength and conditioning / fitness program schedules for the 2017/18 year, and will also be able to learn about opportunities to complete facility orientation sessions and submit requests for custom fitness/strength and conditioning program development.
If you plan on attending, you can sign up in advance at the Athletics Office, or just sign-in at the door on the date of the session.
Hope to see you there!
Happy training,
DV
If you're interested in learning about extra-curricular strength and conditioning opportunities this year, be sure to attend the lunch-hour information session this week!
This lunch-hour session is important for all students who want to participate in extra-curricular strength and conditioning/fitness programming this year at BCSS.
This includes, drop-in training sessions and scheduled, sign-up programs.
The session is taking place in the lecture hall on Wednesday during common lunch from 12:10-12:45. Students who will be able to receive a copy of strength and conditioning / fitness program schedules for the 2017/18 year, and will also be able to learn about opportunities to complete facility orientation sessions and submit requests for custom fitness/strength and conditioning program development.
If you plan on attending, you can sign up in advance at the Athletics Office, or just sign-in at the door on the date of the session.
Hope to see you there!
Happy training,
DV
Friday, 27 January 2017
Program Design Template for SSF / LTAD
Greetings SSF and LTAD students!
This post is just for you!
The link below will provide you with access to the generic 3-day program design template for your SSF and LTAD strength and conditioning programs.
Remember: You do not have to use this template if you would prefer to use your own.
Using the information we discussed in our seminar on deliberate practice and program design, you should be able to create a 3-day strength and conditioning program that is both unique and purposeful to your role as an athlete.
Your program should be designed with consideration to:
1. Exercises that are sport-specific;
2. periodization / the current stage of the training year (off-season, pre-season, etc.)
3. specific fitness goals that you have and areas that best-serve your potential improvement.
Here is a link to the template if you are interested in using it.
This post is just for you!
The link below will provide you with access to the generic 3-day program design template for your SSF and LTAD strength and conditioning programs.
Remember: You do not have to use this template if you would prefer to use your own.
Using the information we discussed in our seminar on deliberate practice and program design, you should be able to create a 3-day strength and conditioning program that is both unique and purposeful to your role as an athlete.
Your program should be designed with consideration to:
1. Exercises that are sport-specific;
2. periodization / the current stage of the training year (off-season, pre-season, etc.)
3. specific fitness goals that you have and areas that best-serve your potential improvement.
Here is a link to the template if you are interested in using it.
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