Strength and Conditioning

SUMMER LIFTING HOURS

Winter Lifting Hours

Boys January Workout Program

Boys February Workout Program

Girls January Workout Program

Girls February Workout Program

Spring Workout Program

DCG Total Lifting Program

Boys Preseason Program

Girls Workout Program

Boys Offseason Program

Girls Offseason Program

Boys Basketball Program

Girls Basketball Program

 

OBJECTIVES

  • Provide sound In-season and off-season program
  • Includes strength, conditioning, flexibility and nutrition
  • We need to reach to the highest training level
  • Ensure there is program for everyone to reach championship level
  • Winning edge is the goal and championship performance can be achieved through hard work and determination

FACILITIES UPDATE

WINTER 2012           1300 SQ FT

SPRING 2012           Barbells-Plates purchase-$12500-THE GYM AUTHORITY

FALL 2012                 Weight room/Wrestling wall removed

                                    2950 SQ FT

DECEMBER 2012     Floor Installed-$25500-THE GYM AUTHORITY

SPRING 2013           Power rack – (8) Adjusting bench-(3) – $16542- POWERLIFT

                                    Dye Erase- Overhead Projector

                                    Barbells-Plates -$10,348.00-THE GYM AUTHORITY

SPRING 2014           Glute-Ham Benches-(4) - $6117 POWERLIFT

SPRING 2015           Dumbbell Racks- 1 complete set

WEIGHT ROOM RULES

  • SAFETY FIRST
    • Wear proper lifting attire. DCG shirt
    • Proper placement of weights is essential. Make sure none are on floor.
    • Report any damaged equipment
  • PROPER SUPERVISION
  • KEEP WEIGHT ROOM CLEAN
    • Always put equipment away
    • No gym bags cluttering floor
    • No food or drink
  • PROPER TECHNIQUE
    • You will learn proper technique
    • Spotters with free weight exercises
  • NO HORSEPLAY
    • You are there to TRAIN!!
  • PAY ATTENTION AND NEVER INTERFERE WITH SOMEONE WHO IS LIFTING