These 10 Principles are the basis for the philosophy used at The Iron Wolf Club

1. G R O U N D - B A S E D A C T I V I T I E S
Sport skills are initiated by applying force with the feet against the ground. Select lifting exercises and conditioning drills that apply force with the feet against the ground such as the squat and hang clean. The more force you can apply against the ground, the faster you will run and the more effective you will be.

2. M U L T I P L E J O I N T A C T I O N
Multiple joint actions improve your athletic performance such as coordination and the ability to generate explosive force. 3.T H R E E D I M E N I O N A L
M O V E M E N T
Sport skills involve movements in three planes of space simultaneously: forward-backward, up-down, and from side-to-side. In strength training, only free weights allow movement in three dimensions simultaneously. This makes the transfer of strength and power easier to merge with the development of sport skills. An additional benefit of free weights is they aid in preventing major joint injuries.

4.T R A I N E X P L O S I V E L Y
Many times an athlete will get stronger because of an improved ability of the nervous system to recruit motor units. A motor unit is a motor nerve and all the muscle fibers that it innervates. The more fibers a motor unit consists of, the more force it can generate. Through training, the body learns to recruit more motor units so more force can be generated. This is why we must concentrate during lifting with no horseplay. The amount of force required for a given activity is regulated by the use of two different types of motor units found in the body, fast twitch and slow twitch. These factors combined mean a fast twitch fiber can generate up to four times greater force than a slow twitch fiber.

5.P R O G R E I V E S S I V E O V E R L O A D
Application of the load has a crucial impact on maximizing performance and keeping sport injuries to a minimum. Overload occurs when the body responds to training loads greater than normal. Intensity and volume are the key factors used to progressively increase the overload. The use of heavier loads increases the intensity while adding more repetitions increases the volume. Each method causes specific adaptations. Increasing the weight and keeping the repetitions low develops strength and power; where as increasing the number of repetitions and keeping the weight lighter causes improvement in muscular endurance and muscular size.

6.A P P L I C A T I O N O R
P E R I O D I Z A T I O N
Use different combinations of volume and intensity to help translate different body responses.

7.S P L I T R O U T I N E
The split routine is reserved for more advanced programs which alternate the type of exercises performed and execute them on alternative days. If you can ’t do all the youth exercises in one workout you could do half of them one day and the other half the next day. Perform the explosive lifts #3 and #4 on Monday or Thursday and the strength lifts such as #5 and #6 on Tuesday or Friday. The split routine allows good recovery and rebuilding as well as at least two full days of recovery from each exercise.

8.H A R D -E A Y S S Y T E M
You make more progress over longer periods of time if you do not work with heavy loads during each workout. To eliminate overstraining or mental burn out, only allow one hard workout per week. The other day should be a little lighter workout.

9.T R A I N T H E C O R R E C T
E N E R G Y S Y S T E M
The primary objective of conditioning is to improve your energy capacity and therefore, improve your performance. For effective conditioning, training must occur at the same intensity and duration that is used in competition in order to develop the proper system predominately used. This means no long distance running for athletes in power sports like football, basketball, baseball, golf, and tennis, etc.

10.I N T E R V A L T R A I N I N G
Work or exercises should be followed by a prescribed rest interval. The program must meet the specific conditions for each sport. If the rest period is too short, the amount of energy is not sufficient to meet the demands of the next maximum intensity effort, thereby reducing force output.
 

The Iron Wolf Club

Off-Season Preparation

Strength training has made the single most positive contribution to athletics. Every program in the school has been influenced by the introduction of strength training at Grand Street . In addition to physical changes, psychological changes are also evident. As athletes become stronger, and faster as a result of consistent and intense workouts, they have more confidence. They know they have prepared well and are able to beat opponents physically.

Grand Street Campus athletic teams follow these four steps to reach their full potential.
1. Test the athlete.
2. Evaluate the results of those tests.
3. Set short term and long term goals.
4. Follow Iron Wolf program to reach those goals.

STEP #1 - TEST PERFORMANCE INDICATORS
Testing can point out what components where athletes have weaknesses. An exercise program is then formulated by putting emphasis on these weak areas.

It would be of little benefit if athletes spend most of their time trying to improve their bench press if they run slow and do not work on speed drills, as well.

Athletes should be concerned with Speed, Agility, Power, Strength, and building lean body mass.

From comparing their test results with those of other successful athletes, they will clearly see where they need the most improvement. Progress is based on the effort they put into their strength and conditioning program. The greater the effort, the greater the rewards.

STEP #2 - EVALUATION
After the athletes have been tested, they evaluate how they compare to other athletes at their position by comparing their Performance Index, and Max Scores

STEP #3 - SETTING GOALS
One of the hardest things for athletes to realize is that they should work on their weaknesses not their strengths. You've heard the saying "A chain is only as strong as its weakest link."

Goals should be demanding, yet realistic. We do not set personal goals so high that athletes don't think they can actually reach them. We have athletes simply decide what they can feasibly reach. This goal setting process will not be effective unless the athlete has the desire to work hard enough to overcome the obstacles in their path preventing them from reaching their goals.

STEP #4- FOLLOW THE PROGRAM

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 
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