Maximizing Your Space with your High School Strength Program

Maximizing Your Space and Equipment for your High School Strength Training Program

When it comes to High School Strength and Conditioning one of the biggest issues that we face as coaches is lack of space and equipment. We do not have the 20,000 square foot weight rooms and unlimited budgets that are available to collegiate programs. Our weight rooms are usually small with limited equipment available. Too many these may be a negative but I believe with proper program design, planning and a little creativity the limited space can become a good thing and make us better as coaches.

When it comes to maximizing your space for training your athletic teams there are a few things that need to be considered when planning your strength and conditioning program. I will go through these below as well as how to maximize each to have a safe and effective training program that produces max results in the smallest amount of space.

1. Number of Athletes – Knowing how many athletes you will have in each training session is vital to planning your training sessions. Knowing this number allows you to plan each of your training stations and groups for the day. For Example if you know you have 20 Athletes and have 5 Training stations then 5 groups of 4 kids would be the best way to set up your training program. This will allow for there to be 1 kid lifting on the primary lift, 2^nd man lifting on the auxiliary exercise. While the 2 other kids are either spotting or motivating.
2. Number of Platforms or Stations – Knowing how many stations and platforms you have available will allow you to break up your team into their proper stations. For Example at Apopka High School we have 3 platforms, 3 bench racks, 3 squat racks in the weight room. This allows us to have 9 different groups in the weight room. Depending on the number of kids training, each station will have 3- 4 athletes at it. After each group has been through the proper number of sets and reps at each station they will rotate to the next. Allowing us to get a lot of work done in a short amount of time and with limited space.
3. Super Sets – Being able to super set or cluster exercises together allows you to get double the work in a short amount of time. Also allowing you to maximize your space that you have available. Depending on the phase of the training program you are in and your training philosophy your super sets can be anything you want. An example would be to have the athlete Squat in one rack and super set with Pull Ups on the pull up bar in the same rack. The athlete has now performed 2 exercises of different muscle groups in the same rack.
4. Using all of your equipment – Being creative with the equipment that you have available is a great way to maximize your space. Plates can be used for just about anything from core work, to holding them for step ups and lunges. Using them for weighted push ups or just about anything you can imagine. If you have dumbbells single arm variations on exercises such as bench, rows and snatches will allow you to maximize the limited number of dumbbells with a large group of kids while providing variety to your program.
5. Use Every Inch of Floor Space – Using every inch of the training floor whether it be by the door, between machines or in the office. If there is floor space available then it can be used for training. Body weight exercises such as push ups, squat jumps, plate squats, lunges etc. Are great for the open floor space that you have. It is not uncommon for us to have kids face to face with a door and another one with half his body in the office while training. We literally look to use every inch of our weight room for performance.
6. Go On the Whistle – To maximize time and organization have your whole workout on the whistle. Each group of 4 will have a 1, 2, 3 and 4 man. When the workout is ready to start blow the whistle for the 1 man to start his exercise. When he has completed his set give them 30s or so to change the weight and then blow the whistle for the 2^nd man to start training. Follow through for all 4 guys this will ensure that everyone is performing all of their sets and keep a tempo that allows for a good amount of work to be done in a short time.
7. Be Creative – This may be the most important aspect of maximizing your space in your weight room. What things can your athletes do with the space that is available that may be a little unconventional? Can they grab a broom stick and do over head squat, jump over a bench, lift a blocking dummy over his head. Anything that mimics a kid lifting, jumping or moving anything will work to make your guys stronger.

Hope this helps with maximizing your space that you have available. I enjoy being in a tight space while training our guys. I believe that it allows us to have more eyes on more athletes while making us be creative as coaches in order to maximize our training time and results.

Coach Hunter Wood NSCA-CSCS,NASM-PES

Owner Coach Wood Strength and Conditioning

Head Strength Coach Apopka High School