Workouts focus on the 3 Core Lifts, Auxiliary lifts to develop core strength, and supplemental exercises to develop some individual muscle groups.
The program is administered by Head Coach Gene Mastin and Assistant Coaches Mick Carretto, Mark Buisch, and Erik Werner.
3 CORE LIFTS
|Power Clean:||to develop overall athletic strength, speed, and explosive power|
|Squat:||to develop strong legs, trunk and “the base” for football|
|Bench Press:||to develop general upper body strength|
|Rack Clean||Box Squats||Incline Press|
|Rack Shrug||Front Squats||Clean & Press*|
|High Pulls||Smith Military*|
|Hex Bar Dead Lift|
* for general upper body strength
|Abdominal:||Med Ball Sit-ups, Cybex Ab machine|
|Back:||Lat Pulls, Seated Rows|
|Biceps/Triceps:||Curls, Tricep Press|
|Shoulder:||Front & Side Lateral Raises|
|Credits: Hornell Football thanks Mr. Matt Trout, Director of Physical Education at Conostoga Valley High School in Lancaster, Pennsylvania for his leadership and assistance in helping us to implement our program.|