needs assessment · philosophy of lake stevens has been very centered around the olympic lifts,...
TRANSCRIPT
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