Sessions: Sessions will run Monday - Thursday each week beginning  June 10th and ending August 1st. There will be no sessions June 19th and the week of July 1-5.  Not all sports teams will have a designated session but are welcome and encouraged to sign up. Participants should choose the most convenient session, except for our 7:00 am and 8:00 groups, for they are our largest groups. Please only register for the PM session if you can absolutely not make the morning sessions. 

Session #1: 7:00 - 8:30: Football, Wrestling

Session #2: 8:00 - 9:30: Middle School 6-8th

Session #3: 9:00 - 10:30: Boys Soccer, Girls Basketball, Girls Soccer, Gymnastics

Session #4: 10:00 - 11:30: Boys Basketball, Boys Swim & Dive, Dance

Session #5: 11:00 - 12:30: Volleyball

PM Session: 5:00 - 6:00 pm: MS/HS athletes (last resort option)

Registration Link (scroll to the bottom for Summer Strength)

Description: Coaches will incorporate proper warm-up principles, weight training, speed & agility training, plyometric routines, and mechanics behind athletic performance. As athletes progress, their training will become more rigorous. 

Price will be $75 for the summer. Registration information can be found on the Activities Registration Page. 

Check out our Apparel & help raise money for our weight room! 

Link: https://bsnteamsports.com/shop/8BRMoU9Ntc

Store is only open until May 13th, so get your orders in!

The Strength & Conditioning program at Two Rivers High School works with every program in the athletics department. Our goal is to make strong, fast, & powerful athletes! All of our programs are research-based and proven to increase athletic performance in all aspects of sports. We utilize resistance training, speed/agility, and AMP to get there:

Resistance Training:

We create periodized programs that are made specifically for athletes. Total-body multi-joint exercises are used in our training. We utilize the Triphasic Training model which focuses on all three aspects of the movement and results in greater power output and greater carryover to the field of play for the athletes. There is never a downside to being Strong & Powerful! 

Speed/Agility:

We develop athletes by training maximal speed, agility, change of direction, jumping, and bounds. Speed tends to diminish in 5-7 days when not trained, so we incorporate speed-specific training days in our programs and emphasize moving weights as fast as possible in the weight room. We follow the Feed the Cats model, widely used in high school and collegiate strength and conditioning. Feed the Cats has been proven to increase performance for not only power athletes but, endurance athletes as well.  No matter the sport, there’s never a disadvantage to being fast! 

AMP:

Athletic Mobility & Performance (AMP) focuses on strengthening weak links while bulletproofing the body from injury. AMP addresses structural imbalances and mobility issues that are common factors in injuries. Our focus is to strengthen our knees, ankles, hips, & lower back to help athletes perform at high levels & decrease pain. 

Consistency:

At Two Rivers, we believe consistency is the most important factor in training. Athletes who lift year-round perform at higher levels and decrease their chances for injuries & soreness. Research shows that athletes who lift heavy year-round perform better (including on game day). We tell our athletes to continually be in the weight room, on a program, getting better every single season. If you are not in-season, you should join our off-season groups after school and join our Warrior Speed sessions!!

Spring is coming up! If you are not in a sport during the spring, you need to be improving your strength, speed, and power. We will be running an Off-Season workout after school 3 days a week and morning speed/agility workouts. Days for this change each seasons, so make sure you talk with our Strength Coach or check out the schedule on the TRWarriorStrength Instagram (it is also posted outside the weight room each week). Sessions will be from 3:15 to 4:15 pm in the weight room. All that is required is that students show up with Teambuildr downloaded on their mobile devices. If you do not have a mobile device, we have a few iPads that can be used to access our programs. 

Speed and Agility training will be held one morning each week from 7:10 am to 7:45 am in the South Gymnasium or outside (depending on weather). No need for registrations, just show up with shoes you can run in. This is available to anyone in-season and off-season. Again, each season changes, so check the schedule for dates and times. 

The S&C Schedule is posted outside the weight room door at the beginning of each week. You can also follow the Instagram "TRWarriorStrength" for schedule updates, photos, and videos of our training.