Staff
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The PWG varsity weight room is an equal-access working facility solely
for the use of current varsity student-athletes and athletic staff.
•
Consult the posted schedule for team weight room times, and contact
the S&C staff in advance if you are unable to attend your scheduled
workout. Student-athletes may work out during their reserved time
or during open/unreserved times, but not during another team's scheduled
time (unless prior arrangements have been made).
•
Proper team-issued attire--including shirts and shoes--is required
at all times. No spikes, cleats, bare feet or open-toe/unlaced footwear
are permitted. Each team's policies regarding apparel and appearance
(as well as conduct), as set by respective head coaches, are in effect
in the weight room.
•
Think safety! Respect platforms and power racks as work stations,
not loitering/jaywalking areas. Use equipment correctly; use collars
and spotter(s) on free weight exercises; use proper form; and never
sacrifice technique for weight.
•
Take pride in the weight room and keep it in order. It is each student-athlete's
responsibility to pick up after him/herself. Keep equipment in its
proper location (do not rearrange or remove). Strip bars, rack weights
correctly and replace all items when done. Equipment is to be kept
off the floor (except for the platforms) and properly racked when
not in use.
•
Food, open beverage containers, glass or tobacco of any kind are not
permitted in the weight room. Sport bottles may be used throughout
the weight room, but cups must remain at the jet spray machine.
• The telephone and stereo are available with permission from
the S&C staff. Music with profane or obscene lyrics is inappropriate
in the weight room.
•
Consult with the S&C staff regarding any questions, concerns or
suggestions. Failure to observe posted regulations and schedules may
result in suspension or termination of weight room privileges at the
discretion of the S&C staff.
•
Provide leadership with positive proactivity, and strive for academic
and athletic excellence in the Ivy League. No excuses or alibis--do
the right thing & do it right!
Hours
of Operation
PWG
varsity weight room hours of operation are Monday-Friday, 8:00 a.m.-7:00
p.m. during the academic year; and Monday-Friday, 2:00 p.m.-7:30 p.m.
during the summer. With a limited staff and ongoing equipment upgrades,
all attempts will be made to eliminate scheduling conflicts and make
S&C programs and services accessible to all committed sports.
Training
Smart Checklist
•
The varsity weight room is not a health club. Access to S&C services
and programs is a varsity student-athlete privilege; and the same
proactive attitude, effort and execution which are expected on the
field are expected off of it as well.
•
It is understood that academics come first, and that scheduling conflicts
arise. It is each student-athlete's responsibility to notify the S&C
staff in advance in order to schedule a make-up workout (or be excused
in the event of illness).
•
Distinguish between the discomfort of exertion and the pain of injury.
Every athlete can expect to be hurt or otherwise limited at some point,
and there are alternatives for every exercise. Injuries or other problems
mean that we adapt, improvise or modify--not skip--exercises or workouts
(unless so indicated by the Sports Medicine staff).
• We are interested in training effect, not strength demonstration.
We have borrowed many of their concepts and methods, but are not training
to be powerlifters or weightlifters.
•
Dress appropriately. Apparel which hinders progress or safety (e.g.,
spikes, cleats, unlaced or open-toe footwear) is not an option.
•
Think safety! Respect power racks and platforms as work stations,
not loitering/jaywalking areas.
•
Use each warm-up set as a technique/range of motion drill, not an
opportunity to get sloppy or 'go through the motions'.
•
Do your workout in the prescribed manner and sequence. When and how
each rep and set is executed is as important as what we are doing.
•
Use between-set recovery time wisely. Take 5-6 minutes to stretch
between sets of PRIMARY (multi-joint) exercises. Alternate sets of
Secondary (2-joint) exercises. Superset or circuit tertiary (1-joint)
exercises.
•
Training accessories (belts, straps, wraps) are provided to aid your
progress on heavy structural exercises. When not using them holds
you back, it is no longer a matter of personal preference.
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Use prudent technical variations (e.g., pull vs. clean; low- vs. high-bar
squat) as needed to maximize your effort. Once again, they are no
longer optional when not doing so hinders your progress.
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Plan each workout in advance and keep accurate records on your worksheets.
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Regardless of how well our program is planned, it is only as good
as your ability to recover from and adapt to it. Maximize your gains--and
conserve energy and time--with aggressive, efficient effort. Don't
dilute your work quality and cut into your recoverability/adaptability
by sacrificing days off in order to 'do some extra work'.
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Nutrition and sleep are your two most important means of recovery
and restoration. You will not achieve optimal training effects if
you do not eat the right foods at the right times; or do not maintain
a stable sleep-wakefulness rhythm. Optimal fitness is simply a specialized
state of health, and no training program can offset a poor lifestyle.
Think like a person of action. Act like a person of thought.
