Weight Room

 Weight Room Hours:

       Monday - Friday
       3:00 p.m. - 6:00 p.m.

**Summer Weight Room Hours (beginning May 21, 2018):

        Monday - Thursday

        8 a.m. - 12 p.m.

Please contact Dr. Dustin Winkler if you have any questions at dwinkler@sjjtitans.org.

Exercise Demonstrations:

Please click on the specific exercise below for the demonstration:

3 Way Row

4 Way Neck

Barbell Back Squat

Barbell Deadlift

Barbell Front Squat 1

Barbell Front Squat 2

Barbell Upright Row 

Bench Press

Bent Over Row

Biceps Curl

Calf Raise

Chest Fly

Chin Up

Close Grip Bench

Dumbbell Fly

Farmer Walk

Forward Lunge

Glute & Hamstring 1

Glute & Hamstring 2

Hip Press

Incline Bench

Lateral Raise

Leg Curl

Lat Combo Pull

Leg Extension

Power Clean

Power Snatch

Power Squat 

Push Up

Rear Deltoids

Rotator Cuff

Seated Squat

Shoulder Press

Stiff Leg Deadlift

Triceps Dip

Triceps Extensions

Wrist Curl

Wrist Roller

The Lyden Center was constructed in 2002.  The Lyden Center wing includes the weight room, auxiliary gym, wrestling room, and training room.  It was renovated in 2013 with new state-of-the-art equipment within the weight room.

Mission Statement:

To provide to athletes the means by which they can train consistently, sensibly, and systematically over designated periods of time, in a safe, clean, and professional environment to help prevent injury and improve athletic performance. As a man for others, student-athletes must desire to have strong minds within strong bodies, and lead by example.

Program Objectives:

1. Design and administer strength, flexibility, aerobic, plyometric, and other training programs that reduce the likelihood of injuries and improve athletic performance. More precisely, design training programs that create the desired results in body composition, hypertrophy, strength, muscular endurance, cardiovascular endurance, speed, agility, coordination, balance, and power.

2. Develop training programs to account for biomechanical and physiological differences among individual athletes, taking into account their ages, training status, physical limitations, and injury status.

3. Recognize acute and chronic physiological responses and adaptations to training and their implications for the design of sport-specific training programs.

4. Educate athletes on the importance of good nutrition and its role in health and performance.

5. Educate athletes about the abuse and effects of performance-enhancing substances, relevant school policy, legal legislation, and safe and viable alternatives.

Program Policies:

The following represent Lyden Center rules and regulations. Failure to comply could result in punishment and/or loss of strength and conditioning facility privileges for a specified amount of time.

  1. No athlete will use the weight room facility unless supervision is provided from Coach Winkler or a sport coach.

  2. Be on time for team scheduled lifts. Every lift starts at scheduled workout time (not 1 minute after). Late for Team Scheduled Lifts = automatic penalty/Awareness Training

  3. Dress Code: Every athlete must wear a shirt, shorts, socks, and athletic shoes (no boots or dress shoes).

  4. Keep water bottles and bags up against wall by the door. The Lyden Center is not a locker room and will not be responsible for any lost items (so don’t bring valuables in).

  5. No sitting down between sets/exercises or when partner is lifting.

  6. No yawning, whining, complaining, cursing, or standing around looking bored. WORK!

  7. You are required to COACH and MOTIVATE your partner to train hard and out-work the competition. Push them to get better and expect the same of them.

  8. Keep plates off floor and rack in proper location.

  9. Let Coach Winkler or training staff know of any injuries. If you have a pulse you can lift.

  10. If you have to miss a team scheduled workout you must let Coach Winkler know in advance. Do not have a teammate inform me. That is your job.

  11. You must be coach-able. I am here to help you improve your level of muscular fitness (strength). The training we do will enhance your abilities and reduce the chance of injury.

  12. Always communicate with me regarding any concerns or questions you have.

  13. Do not touch the radio unless advised.

  14. The Lyden Center is a place to strengthen and condition muscles only. It is not a lounge, cafeteria, short-cut to the field, or a place for social gatherings.

  15. Train hard, have fun and remember that Attitude is everything.

Program Philosophy:

This information provides a condensed summary of the key points about the St. John’s Strength Program.

  • Full Range of Motion

Every rep, on every exercise, should be strengthened throughout the muscles full range of motion. Performing partial range of motion reps allows you to lift greater weights, but sacrifices the overall development of the muscle and increases the chances of injury when the muscle is stressed at a point that has been untrained.

  • Rep Speed

Raise the weight under control in a smooth controlled manner. Do not THROW the weight. Minimize any kind of momentum. Allow the muscle to perform the work. Once the weight has been raised to the contracted position, pause for one second before lowering the weight. Lower the weight allowing 3-4 seconds. Always take more time to lower the weight.

  • Intensity

The St. John’s definition of intensity refers to “amount of effort exerted” during a set of an exercise. To generate MAXIMUM gains in strength you must attempt to get as many reps as possible with good form. This means going “all out” on each set regardless of the target rep. The target may be 10 reps but don’t stop the set if you can keep going. Continue exercising until the muscle temporarily fails. Your goal is to activate as many muscle fibers as possible on each set.

  • Overload

Strength will increase only when training with workloads that are greater than previous levels. Increase weight and/or reps on each set of each exercise every time you train to achieve overload. Stress the muscle with a high intensity approach to get the most out of your training.

  • Balance

Train ALL musculature regardless of sport to achieve equal balance. Designing a balanced strength program will protect your body over the course of a season. Too much emphasis on one muscle group, with inadequate attention on the muscles performing the opposite action can lead to a strength imbalance and increase the risk of injury.

  • Rest

Muscle tissue is damaged while exercising. The body adapts to this damage during periods of inactivity. Too little rest and the muscle cannot adapt and grow. Too much rest and the muscle atrophies. Allowing 48-72 hours between same muscle group strength workouts will give the body adequate rest for growth. The quality of rest is very important. If your rest period is spent staying up and abusing your body, no training program will be effective.

  • Consistency

Consistency along with intensity, are the corner stones of any strength program. You will not achieve the best results from your training if you are erratic in your workout intensity and attendance.

  • # of Reps

More important than how many reps are performed is HOW you perform each rep. Refer back to the Rep Speed guidelines on how to perform each rep for maximum gains. In most routines you will perform between 6 and 12 reps. The various rep schemes will simply add variety to your training. Pay attention to each day’s target rep (but don’t stop if you can perform more than the target #).

  • Sets

The number of sets will vary between one and three sets per exercise. More important than the number of sets is HOW the set is completed. Always give an all-out effort. Get as many reps as possible with good form. How you perform each set is more important than how many sets are performed.

  • Accountability

Record everything on the workout card to ensure proper progression. Record weights, reps, dates, injuries, and illness.

  • Nutrition

A balanced diet with adequate calories is needed for muscle tissue growth. If calories are limited, the body will not have enough building blocks to construct new muscle tissue. If an over abundance of calories are consumed, the body will store them as fat.

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St. John's Jesuit High School & Academy | 5901 Airport Highway | Toledo, Ohio 43615 | Phone: 419.865.5743 | Fax: 419.867.9695