Needs Assessment:

In order to offer the most appropriate training opportunities for the students at

Lake Stevens High School, an assessment of all program strengths and equipment needs,

including maintenance and safety, was completed in December of 2009. This process

was last completed in March of 2001 and led to a major improvement in the overall

ability of the program and the training hall. As such we implemented a wider array of

training environments through the development and expansion of curriculum and

purchasing of equipment. However, over the last several years the funding for the

program has been drastically reduced to the point of non-existence. If we are to return to

the prior state of efficiency and excellence and serve our students to the level they had

become accustomed to, we must make an investment in the strength and conditioning

program, both in the short and long term.

In the past we have been the beneficiaries of money donated from the community and

dollars spent directly by the district. In addition the strength and conditioning program

funded itself from the fall of 2004 through the spring of 2007 by running the fall

concession stands. In this capacity we were able to bring in between five and seven

thousand dollars a year depending on how many home football games we had. The

weight room at Lake Stevens High School is an environment that has a high usage and

physical abuse on the facility and equipment. Because of the high traffic through the

facility (approximately 300+ students per day) and the nature of the activities involved,

we have been having an increased number of incidents of equipment failure. As of this

writing we currently have several areas of concern ranging from cable failure, flooring

cracks, unusable machines and faulty safety equipment to name a few.

During the assessment a complete inventory was taken (Appendix A) and several

issues were brought to the forefront of which two are the most glaring: equipment

replacement/maintenance and expanding our capabilities to administer “functional”

/injury prevention training protocols. Each strength and conditioning program is going to

have a different philosophy. That philosophy is going to be the driving force behind

exercise selection and the protocol of how the selected exercises are administered. The

philosophy of Lake Stevens has been very centered around the Olympic lifts, their

derivatives, classical strength exercises as well as segments of power lifting and

functional training. We are heavily influenced by the training concepts of Joe Kenn,

Mike Boyle, Boo Schexnayder, Brandon Marcello etc. Because of our philosophy our

equipment is somewhat unique and takes an enormous pounding. While it is the best

equipment available on the market today, it still will break down at its weakest point. We

currently have in our facility (as well as in the district) almost exclusively Samson racks

and benches, which is quite possibly the most durable commercial grade strength

equipment available. It is not because of faulty workmanship or inappropriate use that we

are experiencing breakdowns. Rather the lack of a sustainable and consistently available

source of funds has made it impossible to keep up with the cost associated with running

and maintaining a high performance strength and conditioning program.

The second area of concern is within the functional/injury prevention facet of the

program. One of the goals of any curriculum/program should be injury prevention,

recovery and the promotion of functional activities that directly correlate to every day life

and/or the playing field, depending on the individual students needs. We had started to

make a positive impact in this area, but when the funds ran out so did the expansion of

this type of training. Implementation of mobility work, recovery, injury rehab, pre-hab,

balance, coordination and functional strength should be a consistently addressed portion

of our focus. It is the details of putting together a comprehensive strength and

conditioning program that will not only set it apart but ultimately allow its student-

athletes the greatest opportunities to be educated, healthy and successful for the rest of

their lives.

Recommendations:

The following is a list of recommendations for the Strength and Conditioning

program at Lake Stevens High School. It is our opinion that if this course of action is

followed, the curriculum, educational environment and athletic progress will regain a

solid baseline foundation and then be able to move forward in a positive direction for the

students at Lake Stevens High School.

IMMEDIATE PRIORITIES

Priority#1 –Glute Ham Bench

The glute-ham bench is quite possibly the best

method for increasing posterior chain strength

(lower back, glutes and hamstrings). It is much

more functional as it works across two joints

(hip and knee) instead of one (knee) like a leg

curl does. Because of this it trains the posterior

chain in a more anatomically correct fashion as

the muscles work in conjunction across both joints as they do in locomotion. It can also

be used for core strengthening in a variety of sit up, rotational movements and lateral

flexion exercises. Because of its functionality it has been widely used at LSHS as it is

also one of the best developers of speed in addition to its injury prevention properties.

Since we started using it we have all but eliminated our hamstring injury problems.

However, the original bench we bought is broken and is no longer safe and must to

thrown out. As with anything we have, it is pointless to only have one because of the

number of students we see and how we structure our workouts. We must replace the

broken bench with at least one and possibly two new GHR.

Priority #2 – Re-upholster Benches

In the facility we currently have

fourteen adjustable benches from

Samson and two older Paramount

flat benches. Most of these were

purchased between 1997 and 2003.

Of the fourteen benches, thirteen of

them have torn upholstery and/or worn backing. This is not only a safety hazard while

lifting, but it is very important from a maintenance and cleaning standpoint that all the

surfaces are solid and without tear. The workmanship of the welds and tubing is still as

good as the day we bought them but over the last ten years the upholstery has taken a

significant beating. We need to replace the upholstery of the 14 Samson benches and

possibly replace the two Paramount benches with 2 other Samson benches.

Priority #3 – Jump Stretch Bands

These are one of the more functional pieces

that we use. They can be used in any number

of ways, from dynamic resistance on strength

exercises, assisted pullups, and prehab/rehab to name a few. The main reason we must

replace these is that they are starting to fray. Once the band shows any type of wear and

the layers of the band start to separate out from use, they must be thrown away because of

the danger presented by the band snapping while under tension. The bands are integral to

our core lifts and are used in all aspects of training over the past 8 years to enhance max

strength, speed-strength, speed, hypertrophy and injury prevention. Several different

lengths and resistances are required to allow for the variety needed due to strength levels

and equipment and exercise prescription.

Priority #4 – Olympic Bumper Plates

Currently we have several sets of bumper plates that we

have purchased over the years. These plates are at the very

core of the strength and conditioning program. While the

amount of bumper plates we currently use have been

adequate in years past, our program has incorporated the

Olympic lifts to an even greater extent. Because of this we need to add one more full set

on the west wall and finish out the incomplete sets that are along the east wall. Bumper

plates are essential from the standpoint of safety and functionality. We will purchase

Ivanko for the west wall to match and BFS for the east wall.

Priority #5 – Reverse Hyper

The posterior chain (low back,

glutes, and hamstrings) is one of

the keys to not only athletic

performance but also functionality

for everyday movement. The old

adage of “strong as it’s weakest

link” truly applies here. When the

legs apply force into the ground

the returning force is transferred into the body propelling the body in a specific direction

relative to the force. More often than not, the force will get lost in the core/posterior

chain as that is where posture and stability get lost and force gets dissipated. This can be

true in any activity from picking up a box to squatting, tackling or jumping. Along with

the Glute-Ham Bench, the Reverse Hyper creates an incredibly strong posterior chain or

“link” allowing forces generated throughout the body to be transferred in the appropriate

plane of movement creating a powerful transfer of force. We currently have one but in

reality, along with the Glute-Ham Bench, need two or even three to make them truly

beneficial.

Priority #6 – Husker Collars

We are currently using both Husker collars and Muscle

Clamp twist on collars. The Muscle clamp collar is made

of hard plastic with two rubber inserts that when twisted

rotate down applying pressure on the bar securing the weight. These collars work well

for bench press and squats. The Husker Collar is also made of hard plastic but the body

spins to lock down on the bar and secures over a longer area. We have spent over $3,000

on the purchase of Olympic calibrated Ivanko bumper plates that have a copper ring

insert where the bar is inserted. Proper collar placement will hold the plate against the

bar collar and not allow the bumper plates to shift and rotate. Because the Muscle

Clamps were not designed for this type of abuse, they do not hold the bumper plates in a

snug position against the bar collar. More importantly however, they secure a much

heavier load than a muscle clamp can making weight slippage much less common. As

such we have made the switch to using Husker Collars on the platforms and muscle

clamps for other lighter bar work like curls etc. We currently have 8 pair of functional

Husker Collars and eleven stations that need them. We need to purchase enough to cover

the missing racks as well as have two to three pair in reserve

Priority #7 – Expansion of Dumbbells

In our expansion of equipment in 2001, we purchased 30 pair of

compressed/welded dumbbells from Samson ranging from 5-80 pounds. The racks are

specifically designed to hold this type of dumbbell and have cups that are numbered to

make sure they are kept in a safe and consistent manner. While we have a good overall

selection of dumbbells, we need to expand the number and weights available. The top

end of eighty is fine for our current population, however, we are constantly short in the

middle weights from twenty to sixty. We would like to expand that range by ordering a

rack to hold nine pair, or one from twenty to eighty in five pound increments. Our

current dumbbells are in very good condition and have held up very well since first

purchased.

Priority #8 – K2 Kettlebells

Kettlebells are an outstanding tool for general strength, functional

strength and circuit training. We have begun to use them more and

more and use them very extensively with our classes doing Crossfit

circuits as well as general and functional strength movements with

our wrestling and track and field teams. They can be used in various movements

including the Olympic lifts and many dumbbell exercises. We currently have a moderate

selection, but the limited number impacts our ability to effectively use them in larger

settings such as class or with multiple members of a team.

Priority #9 – Odds and Ends

Many of the items here will be in the realm of pre-hab

(foam rollers, sticks, airex pads), a few testing devices

and a few various odds and ends such as bar pads,

harnesses, sled straps, wrist straps, extra cables, plyo

boxes, cleaning supplies…basically odds and ends. They are just as important and the

other items in the proposal but there are too many to mention in individual categories.

Rest assured that there is nothing that will be purchased that is not needed and will be put

to immediate and good use.

LONG-TERM PRIORITIES

The following is a list of long-term priorities for the Strength and Conditioning program

at Lake Stevens High School. Through budgeting and district help these issues can be

addressed over the long term to enhance and complement our already existing facility and

program. This list is only a starting point as improvement is never final.

Annual Budget of $4,000:

From the fall of 1998 to the spring of 2007, the strength and conditioning program

at Lake Steven High School spent close to $100,000 to produce the best high school

strength and conditioning program in not only the state of Washington but in the entire

Northwest. During that time, LSHS was frequently visited and/or contacted by school

districts and coaches across the state and used as a model for not only the facility and

equipment but more importantly as a leader in the curriculum and implementation of

what would be considered “best practices” in strength and conditioning. The funding was

a combination of countless collaborative fundraising efforts, concession stand sales,

private donations, ASB donations, senior class gifts and district contributions (general

athletics and building funds). From the fall of 2004 to the spring of 2007, the program

generated a self sustaining budget through fall concession stand sales that generated close

to $6,000 a year. It was during this time frame that we were able to really expand the

type of training and education our students had come to expect.

The current physical education budget (already decreased this year) is not

substantial enough to service both the general physical education needs and the weight

room. By allotting $4,000 annually from a consistent source for the weight room we

would then have the freedom to prioritize purchases and become more self-sufficient. In

the short-term, this would allow us to maintain and replace smaller items on an annual

basis and coupled with additional funding sources, purchase larger replacement pieces.

As previously stated this will allow us to get back to a simple baseline. In the long-term

we can make appropriate budgeting decisions based on a known amount of funding and a

well thought out purchasing and maintenance plan. This is a major step toward regaining

a foothold and then improving back towards an extremely high level program.

Expand the existing training hall

This is by far and away the most drastic and costly long-term goal for the strength

and conditioning program at Lake Stevens High School. Our current room can

accommodate a large number of students based on its square footage. Possible scenarios

would be to put a door in the bike room that would allow a tunnel from the weight room

to the bike room thereby adding the space of the bike room to the training hall. We could

then incorporate the cardio equipment and as space is prioritized, use that room to also

house selectorized machines and designate a “core area”. This is the by far the best and

least expensive solution. Another possible scenario could see the expansion moving to

the west by expanding to the curb towards the service alley with a “caged” area being

built off the back of the building. This could be similar to the batting cage in the fencing

and field turf inside and built off the building similar to the storage shed built a few years

ago. This could be used for training and storage. One final solution would be to build a

smaller storage room off the old weight room site, which is now the bike room. By doing

this we would increase our storage and improve our overall square footage in the weight

room.

Replace wood inserts on platforms

Currently there are nine Samson Power Stations in the weight room. In the center

of each platform is a large oak insert. Over the years these oak inserts have and will

continue to take a beating. It is very important however that they are free of major cuts

and gouges because of the safety factors involved with the squat and Olympic lifts. With

a non-smooth surface for foot placement accidents are sure to follow. All platforms

should be smooth and free of any defects in the flat, hard support surface.

Summary and Conclusions

In 1995 several of the PE teachers attended a conference and listened to Ted

Beyer, then of Anacortes High School, speak about lifting and running a successful high

school program. That simple sixty-minute session has led the physical education

department and the strength and conditioning program on a Seventeen-year journey. We

set out with a task at hand: to create a new strength and conditioning program at Lake

Stevens High School that would be geared toward the sole purpose of improving the

overall health and wellness of our students. All aspects of physical conditioning would

be addressed on their own specific merits within the context of improving the overall

student's health and if appropriate to excel in their given sport. We have taken a concept

based heavily in the sciences of physiology, biomechanics and kinesiology and attained

results that are generally not seen at the high school level and by doing so we have put

our students in the best possible position to achieve their own highest personal success.

During that time we have been exceptionally fortunate to be given a decidedly

bigger training hall in the form of the old wrestling room. Over the years we have also

been able to equip the room adequately through collaborative fundraising efforts,

concession stand sales, private donations, ASB donations, senior class gifts and district

contributions (general athletics and building funds). We feel the results speak for

themselves and stand on their own merits. As in anything, it is the bottom line that

counts. The true bottom line in this situation is not the monetary bottom line but the

bottom line of our student's growth and education. What price can be put on this? If we

are all in this as educators for the students of our community, then how can we sit on the

side and not do everything in our power to give them the absolute best education in not

only Snohomish county but in the entire state of Washington. If we are going to continue

our push towards returning to our position as the best in the state, it must be with help.

Continually striving to improve and excel above all others is a very exhausting, yet

satisfying task. It is our goal as a physical education department, and in particular the

strength and conditioning portion, to be not only the best in Snohomish county and

Washington state but a regional and national leader. Our students and our community

deserve nothing less than the absolute best.

It is therefore our conclusion that with the help of the Purple and Gold Club, and

if this course of action is followed, we can continue to stay the course of returning to the

best program in Washington and beyond. With your support you are helping us return to

our former state of excellence and then break into a new realm of possibilities, challenges

and opportunities for our students. This is the type of education that should be going on

nationwide. Educators coming together to provide the best for their students and money

should not be a deciding factor.

A mind is a terrible thing to waste. So is the other 90% of a child.

Appendices

Weight Room Inventory

(Appendix A)

WEIGHT ROOM INVENTORY

PLATFORM/RACKS

QTY. EQUIPMENT 9 Samson Power Stations

2 Samson Half Racks

RESISTANCE MACHINES

QTY. EQUIPMENT

1 Keiser Triple Trainer

2 Samson Lat Pulldown Machines

2 Samson Seated Row Attachments/Bench

2 Reverse Hyper Machine

1 Power Runner

2 Vertimax

2 Paramount leg ext/curl combo machine

FREE WEIGHTS

QTY. EQUIPMENT

15 Olympic Bars (9 45lb. Power Bars, 6 Ivanko 20kg. Olympic Calibrated)

10 Samson adjustable benches w/ spotter stand

3 Samson Glute Ham Bench

3 Samson adjustable benches

3 Paramount Flat Benches

10 Curl bars

3 Samson triple tier dumbbell rack (15 pr. Each)

1 Dumbbell racks for hex head dumbbells

3 Prowler sleds

4 Regular sleds

BODYWEIGHT RESISTANCE

QTY. EQUIPMENT

1 Dip stand

11 TRX Suspension Trainers

2 Power wheels

5 Samson power station dip attachments

4 pr. Samson band attachments

AGILITY/SPEED/MOBILITY/REHAB/PREHAB

QTY. EQUIPMENT

6 Track Hurdles (30”-42” adjustment)

5 Adjustable plyo/squat boxes

3 Purple plyo boxes

4 Speed agility ladders

2 Power wheels

15 Foam rollers

17 6” banana hurdles

12 12” banana hurdles

4 75 cm Stability balls

5 65 cm Stability balls

5 55 cm Stability balls

7 Stretchrite belts

30 Perform Better Light Mini Bands

30 Perform Better Medium Mini Bands

15 Perform Better Heavy Mini Bands

2 Swimming noodles cut into chunks

10 Valslides

MISCELLANEOUS

QTY. EQUIPMENT

2 Versaclimbers

2 Concept 2 Rowers

30 Schwin Spinning Bikes 5 Adjustable plyo/squat boxes

15 Belts

1 Dip belt

4 Pulling stands

5 pr Hooks

200 feet 5/8” chain

1 Wall bar holder

10 Bar pads

6 Manta ray bar pads

13 pr Muscle clamps

8 pr Husker collars

1 10# Sledgehammer

1 8# Sledgehammer

5 One board press

4 Two board press

5 Three board press

2 Climbing ropes

3 BFS bumper plate trees

5 Samson dish racks

2 BFS plate tree

METAL WEIGHTS

QTY PLATE WEIGHT TOTAL WEIGHT

42 45 1890

20 35 700

31 25 775

46 10 460

43 5 215

26 2.5 65

4105

BFS BUMPER PLATES

QTY. PLATE WEIGHT TOTAL WEIGHT

6 45 270

2 35 70

6 25 150

12 10 120

12 5 60

670

IVANKO BUMPER PLATES –(Olympic Calibrated)

QTY. PLATE WEIGHT TOTAL WEIGHT

10 20 KG 440 LBS

10 15 KG 330 LBS

10 10 KG 330 LBS

10 5 KG 110 LBS.

1100 LBS.

POWER SYSTEMS BUMPER PLATES

QTY. PLATE WEIGHT TOTAL WEIGHT

6 25 LBS. 150 LBS

6 35 LBS. 210 LBS

6 45 LBS. 270 LBS

630 LBS

HEX HEAD DUMBBELLS – (Pairs)

QTY. D.B. WEIGHT QTY. D.B. WEIGHT

1 5 1 40

3 10 1 45

2 15 1 50

2 20 1 55

1 25 1 60

1 30

1 35

SAMSON DUMBBELLS – (Pairs)

QTY. D.B. WEIGHT QTY. D.B. WEIGHT

4 5 2 40

4 10 2 45

4 15 2 50

2 17.5 1 55

4 20 1 60

2 22.5 1 65

4 25 1 70

3 30 1 75

3 35 1 80

K2 – KETTLEBELLS

QTY. KB WEIGHT

8 8 KG

6 12 KG

5 16 KG

4 24 KG

MEDICINE BALLS (by brand)

Dynamax First Place Champion

Qty. Wt. Qty. Wt Qty. Wt

4 6 lb 2 1 kg 10 6 lb

6 8 lb 3 2 kg 12 12 1b

6 10 lb 2 3 kg

3 12 lb 1 4 kg

2 5 kg