The mission of the Branson strength and conditioning program is to provide the student athlete with the ability to perform at the highest level possible for his or her sport. Each athlete will learn the importance of hard work and dedication at every work out. They will be held accountable for their work and the work of their teammates. They will follow a comprehensive program and learn how to push themselves to their maximum capabilities physically and mentally. Our hope is that every athlete that passes through our program gains the knowledge of a good and healthy lifestyle to help them become better students, athletes and members of society.
Points of focus
The 300 Workout Challenge consists of 10 exercises. Each exercise must be completed for 30 reps. The exercise descriptions are listed on the right side of the strength and conditioning page. This workout is timed. Try to improve your score each time you do the workout. The week of Feb 9th-13th is 300 workout championship week. The top 3 boys and girls with the fastest times will receive prizes! If you have questions about technique please reach out to me or follow the link provided to watch me do the 300 workout,
1. Hold a plank position with straight arms keeping your hands slightly wider than shoulder width 2.Squeeze your shoulder blades together 3.Bend your elbows and lower your chest until it is 2" from the floor 3.Drive out of the bottom till your arms softly lock into place keeping a "stong" table like position
1.Stand with your feet a little wider than shoulder width, slightly externally rotated & flat on the floor 2.Push your hips back and bend your knees 3.When your hips reach knee level accelerate out of the bottom and jump in the air 4.Land softly, their should be minimal sound when done correctly
1.Hold at the top of your pushup position, this time widen the stance of the feet and bring the hands closer together 2.Rotate your hips till both feet fall to the side 3.Swing arm up till you are pointing to the sky 4.Swing your arm back down to push up position, alternating sides (OVER AND BACK=ONE REP)
1.Stand with a split stance with most of your weight on your front leg 2.Lower your center of gravity by bending both legs, your front knee should be directly above your front ankle at the bottom 2.Accelerate out of the bottom 3.Jump in the air and switch legs 4.Land softly alternating sides for 15 on each leg
Barclay hales from New York but has lived in San Francisco for almost a decade. His goal oriented approach to health and fitness comes from over 20 years in the field. Barclay's specialties include but are not limited to olympic lifting, increasing athletic performance, correcting muscular imbalance, improving posture, increasing muscle mass, weight reduction, strength and conditioning, pre/post natal and injury rehabilitation. Barclay is certified through the National Strength and Conditioning Association and is a certified USA Weightlifting Coach. His hobbies include Olympic weightlifting, Surfing, Biking and Running.
While participating in a competitive sport at Branson, you can burn between 300-2,000 calories per hour. As health conscious athletes you should be constantly thinking about the right balance of protein and carbohydrates to consume for optimum performance. However, it is easy to forget about the importance of healthy fats in our diets. 15% of your diet as an athlete should come from healthy fats.