• Mission  

     

    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

    • Mental toughness and high work ethic
    • Physical Strength & Injury Prevention
    • Team work, loyalty, friendliness & sense of humor
    • Commitment & desire for progress
  • 300 Workout Challenge  
     
    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,

    300 Workout Routine 

  • Follow the Routine

    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,

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  • Record Your Time

    Your goal is to decrease the amount of time it takes to finish all 300 reps

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  • 30 Burpees

    1.Squat down & put your hands on the ground 2.Jump back into push-up position 3.Jump your feet back to a squatting position 4.Excelerate out of the bottom of the squat into a jump then land softl

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  • 30 Push-Ups

    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

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  • 30 Squat Jumps

    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

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  • 30 Windmills

    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)

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  • 30 Split Jumps

    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

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  • 30 Lateral Leaps

    1.Lower your center of gravity by squatting down with your feet together 2.Take one foot off the ground loading your weight on the other leg 3.Drive off the foot on the ground and leap as far as you comfortably can 4.land softly and repeat (OVER AND BACK=ONE REP)

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  • 30 Cannon Balls

    1. Lay on your back with your arms straight out above your head and legs about 5" from the ground 2.Swing your arms towards your hips and sit up into a cannonball position 3.Decelerate back into the bottom position and repeat

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  • 30 Kick Ups

    1.Lay flat on your back with your knees bent, toes pointed to the ground, arms straight with your hands by your hips 2.Kick up towards the sky with straight legs lifting your hips as high as possible 3.Return to the bottom tapping your toes on the ground

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  • Barclay's Message
     
    Barclay_Spring

    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.

    Barclay Spring
    Strength & Conditioning Coach
    (415) 596-2281 
     
     
     
    Weight Room Policies:  the Weight Room is open to all Branson faculty, staff and students. The weight room should be left the way you found it (put dumbbells away, medicine balls on racks, weights and bars back where they belong, clean up chalk residue etc.)if a student comes in individually without a scheduled group or team they may or may not be under the direct instruction of the coach.if at any time the coach feels like a student is not working, then he or she may be asked to leave proper work out attire and athletic shoes are requiredNo food or drink is allowed, other than water bottles.
      
     
     

Coach Barclay's Bulletin

  • You can't eat like a bird and expect to play like a Bull

    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.

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