White Hawks Strength & Conditioning

White Hawks Strength & Conditioning – Where Champions Are Made!
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To enable Mound Westonka student-athletes to reach their full athletic potential by increasing their overall strength, speed, agility, and flexibility.

Any Mound Westonka student entering grades 6-12 who desires to participate in the strength and conditioning program will be encouraged to join. The cost to participate is $75 for the summer program and it is free during the school year.

Summer Program Calendar:
The summer program will begin on Tuesday, June 5th and continue until Thursday, August 9th. Athletes will be expected to attend one session per day three days a week on either Monday, Tuesday, Wednesday, or Thursday. Strength training sessions will be held in the morning with designated start times. There will be a brief break surrounding the 4th of July holiday (Monday, July 2nd – Friday, July 6th) because it is the MSHSL no coach contact period.

**The purpose of optional sessions is to allow our high school athletes to miss a few days for family vacations or other sports camps and still earn a Varsity Letter. For example, an athlete attends a youth camp out of town the last week of June and misses two days of White Hawks Strength. This athlete can attend three optional sessions and still achieve the required 27 sessions to earn a Varsity Letter. There are 35 total days of White Hawks Strength and Conditioning. Lettering criteria is explained below.

Daily Plan:
Participating athletes will start each session with a dynamic warm up in a large group setting. The athletes will then split up into small groups determined by gender and/or ability for a 55 minute lifting workout or 20 minute core/plyometric/agility/speed training session. After the first workout is complete, the athletes will switch. Those that lifted first will proceed to the core/plyometric/agility/speed training and vice versa. Daily sessions will start at 8:00am, 9:00am, and 10:00am for high school athletes. Middle school athletes entering 6th-8th grade will have sessions beginning at 11:00am.

Weather and Safety:
Protecting our athletes is very important to us. If and when the heat index reaches 100+ degrees we will continue to hold White Hawks Strength, but athletes can be excused from that day’s session if a parent signed note is provided explaining that the athlete missed because of excessive heat. On extremely hot days we will provide additional water breaks, rest time and an altered workout. It is the responsibility of each athlete to bring a water bottle to all sessions to ensure hydration.

Individualized Programs for a Large Group:
With the help of White Hawks athletic coaches each participating athlete will be working within a strength specific lifting program to achieve optimal results.

Earning a Varsity Letter (High School Summer Program Only):
By participating in White Hawks Strength during the Summer, Mound Westonka High School athletes can earn a Varsity Letter.

Requirements to Earn a Varsity Letter (All Must Be Achieved to Letter):
-Perfect Attendance (27 Sessions on 27 Different Days)
-Demonstrate Significant Improvement in Big 3 Strength Tests
-Student Athlete Entering Grades 9-12
-Coaches Recommendation


White Hawks Strength Clubs

Boy’s Strength Record Book

Girl’s Strength
Record Book

Mound Westonka Nutrition Packet

Unified Bigger, Faster, & Stronger Program

The Bigger Faster Stronger Total Program is a total conditioning program for all athletes regardless of sport, age, or gender. No other program can compare with BFS. You cannot help but succeed – and succeed in a big way. Every detail of the BFS Program has been tested with tens of thousands of athletes over 30 years. You will win!

The BFS Program is designed to increase all aspects of athletic performance. It will make you jump higher, run faster, throw farther, hit harder and be more explosive. In short, the BFS Program is perfect for any sport and for any athlete, male or female. It also creates unbelievable intensity and progress in the weight room. We guarantee that every athlete will break at least eight personal records per week – week after week, month after month, year after year. No other program comes even close!

One of the most unique aspects of the BFS program, and the one that can radically turn around struggling athletic programs to winning programs, is the concept of unification.

Unification is the idea that all high school athletes should adhere to the same training philosophy. This means that regardless of sport, all athletes perform the same Core Weight Training Exercises, the same Speed and Agility exercises, and the same Flexibility and Plyometric exercises – and this applies to all sports, from football players, to hockey players, to basketball players, to swimmers.

Within the BFS program all high school athletes will perform the same basic strength and conditioning program, and all coaches will teach the same training philosophy, regardless of the sport.

One of the worst problems for the multi-sport athlete is having each coach prescribe a unique strength and conditioning program. There are many high schools where the football coach did an intense program primarily with free weights and the girls’ basketball coach did little strength training with free weights and used only machines. The girls’ coach would say, “My girls are intimidated by free weights,” and would therefore limit their strength training to inferior exercises on a multi-station machine. The boys’ baseball coach would tell the players, “Weights will make you muscle-bound,” and would have them do no strength training whatsoever. It’s easily possible that a high school may have as many as seven different strength-training programs! The same goes for other areas of training: speed, warm-up, endurance, agility, plyometrics, and flexibility.

Strength & Conditioning Coordinators:
Nick David
(952) 491-8316