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.

Click here to download the full program in PDF format.

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

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. 

Junior Girls Prep Basketball S&C Programming

Members of the Junior Girls Prep Basketball Program can download their 2-day pre-season strength training program here.

Happy training!

https://drive.google.com/file/d/1q-FqzV3Ll7zDm1Ztezqm022B1MsH2bKZ/view?usp=sharing

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,

DWV

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.

DWV

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.

https://drive.google.com/file/d/1l7daGBN9Xy91RbUtnXwMnOMylaU2kfpM/view?usp=sharing

Happy training!

DV

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:

https://forms.gle/gDrASPu26BXWbP419

Day Two:

https://forms.gle/SaVa6ATX1AdcfSMx9

Day Three:

https://forms.gle/9PNFzsRSrcodRo2u8

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 StrongerBCSS.ca for drop-in training schedules and other programming opportunities.

Happy training,

DV

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:

https://drive.google.com/open?id=1SMwA6tbLoIHyv5wqsdPWpi2-86ynph5c

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:

https://goo.gl/forms/Lexk8fJdHQzzGTRC3

Day Two:

https://goo.gl/forms/IzbZE700Pkyp6gs03

---

Happy training, 

DV

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. 

Girls Flag Football -- Off Season Strength & Conditioning Program

Girls Flag Football...

Here is the first phase of your off-season strength training program.

Remember, that you will need to be logged into your YRDSB gapps account to download the program!

Happy Training!

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!

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,

DV

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,

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!

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,

DV


Day One:
https://goo.gl/forms/KWJHnOPtIDjIjlEi2

Day Two:
https://goo.gl/forms/0zQ07mdB1UzxuXCi1

Weekly 5K Run Time:
https://goo.gl/forms/b7xuVyASJRqLYn3Z2

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,

DWV

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!

DV

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