6 Ways to a Better High School Weight Room | STACK Coaches and Trainers
X

Become a Better Athlete. Sign Up for Our FREE Newsletter.

6 Ways to a Better High School Weight Room

September 19, 2013

Weight Rack

Small, grungy spaces with rusty barbells and outdated universal machines no longer cut it for high school weight rooms. State-of-the art weight rooms tend to be mainstream areas that are functional for all sports (and both genders) and include instructive pieces that fit into the physical education curriculum. The best ones give coaches and educators the opportunity to incorporate basic exercise principles (running, jumping, lifting, agility, etc.) into their physical education classes, in addition to facilitating advanced performance techniques for student-athletes.

Not every school can afford a weight-room overhaul, but if you are thinking about making some changes, here are some ideas.

Weightlifting Platforms - STACK

Inlaid weightlifting platforms at Resurrection Christian

Weight Room Features You Need

1. Two adjoining rooms—one for weight training and functional resistance, the other for movement and sport-specific activities.

2. A weight training area with a standard squat rack and platform.

3. Platforms placed at floor level instead of on the ground—to conserve space. At Resurrection Christian School in Loveland, Co., customized wood platforms are inlaid into the floor with a special integrated track system for variable resistance applications for lifting (Squat, Bench Press, Deadlift and Power Cleans) and plyometric activities (jumping and footwork). The integrated system allows for loaded and unloaded plyometrics, Olympic lifting and traditional weightlifting.

High-Speed Treadmill

High-Speed Treadmill

4. A high-speed treadmill. It provides a conditioning component that specifically manipulates the body's anaerobic energy systems with the short-burst, fast-twitch characteristics of most power sports.

5. A leg press specially designed to emphasize single-leg pressing movements and jumping. Explosive leg strength reduces the chances of injury in all sports.

6. A hip machine that targets all planes of hip muscle development. A four-way hip-strengthening machine promotes movements that complement core exercises and Olympic lifts, much like working the triceps complements the Bench Press.

 Read more:

Dan Hutchison
- Dan Hutchinson, CSCS, ATC, USAW1, is an exercise physiologist, performance coach and training consultant through D2K Training and Consulting. A native of North Dakota, he...
Dan Hutchison
- Dan Hutchinson, CSCS, ATC, USAW1, is an exercise physiologist, performance coach and training consultant through D2K Training and Consulting. A native of North Dakota, he...
More Cool Stuff You'll Like

VertiMax CEO Mike Wehrell on Life After Football

Nike+ FuelBand Tracks Your Everyday Activity

Improve Your Batting Average With a One-Handed Bat

EPIC Treadmills: Make Each Run Legendary

17 Insanely Expensive College Athletic Training Facilities

Basketball Workout: Vary Your Equipment

Your High School Weight Room Is Inadequate

Common Lifting Accessories and What They Do For You

Weight Room Debate: Should You Wear Lifting Gloves?

Under Armour's Armour39 Helps Athletes Get Better

Fitbit Force: They Got it Right

Short on Workout Equipment? Try These Tips, Part 2

Guide to Training on Different Surfaces

A Better Foam Roller: the enso Roller by EvoFit, Reviewed

5 New Game-Changing Fitness Inventions

New Cirrus Yoga Mats Let You Show Team Spirit

STACK Tests: RockTape

Push-Up Equipment That Works

Embrace Contact in Basketball With This Tool

12 Must-Have Items in the Athlete's Gym Bag

The Most Overrated Equipment in the Gym

3 Pieces of Inexpensive, Effective Football Training Equipment

One Piece of Home Exercise Equipment Every Athlete Needs

Mayfield Wildcats Get a New Training Home

Battle-Tested Workout Equipment You Can Make Yourself

Pros and Cons of Using a Weightlifting Belt

3 Specialty Barbells That Build Strength and Size

Spark Motion Takes Baseball Training to the Next Level

Previewing the New Fitbit Flex

A Field Guide to Weird Looking Weightlifting Bars

Short on Workout Equipment? Try These Tips

5 Fitness Trackers That Are Worth the Money

You Need These 4 Fitness Training Accessories

Training Tool: SKLZ Recoil 360

The Best Home Exercise Equipment For Under $200

8 Training Innovations Shaping the Future of Fitness

Training Tool: SKLZ Quick Ladder

Show Your Team Pride With a Cirrus Stability Ball

Best Baseball Equipment for Pitchers

The Best Workout You're Not Doing

Low-Cost Speed Training Gear

Spend Less, Get Stronger

Best Basketball Training Equipment

6 Ways to a Better High School Weight Room

Previewing the Armour39