During the school year, we will have three different sessions for training- fall, winter, and spring. Registrations will need to be completed for the start of each season. There is no fee for registration though, you are required to have an updated sports physical. The sessions will remain at Two Rivers High School and our athletic coaches will be involved.  The Off-Season training will require students to follow the program on Teambuildr. Teambuildr can be accessed through our weight room iPads as phones and headphones are not allowed. 

Any athletes in a sport during the season DO NOT register for this, in-season training is built into your sport practices. Students in Strength Classes will also not register for this, as they will have very similar workouts. If you are in any sports, it is VERY important to train for strength & speed year round!!

Register Here

Please read below for dates, times, and lettering criteria. 

For a student to get a Varsity Letter in our Warrior Off-Season Training they must meet the following criteria:

• Be in grades 9-12
• Must be registered to participate (link below)
• Registration must occur before the end of week 3 in order to participate. For a varsity letter, you will be required to register before the end of the second week of training. 
• Attend 75% of assigned workouts during season
• Perform a Pre-Test (beginning of season) and Post-Test (end of season), demonstrating overall improvement in testing categories over the course of the season
• Type a 1-page reflection on what you learned/enjoyed during weightlifting 

Seasons: 

• Fall: September - November 
• Winter: November - February
• Spring: February - May

Workouts/Schedule: 

• There will be 3 assigned lifts per week, 33 lifts total, and 1 speed workout per week, 11 total. 75% of the workouts must be attended. There will be a sign in sheet to keep track of attendance. 
• Off-Season lifting will take place Monday/Tuesday/Thursday after school from 3:15 - 4:15 in the weight room. 

Registration Link 

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!!