The Facility
Our weigh troom facility includes 12 work stations (5 Power Lift Double Half Racks and 2 Single Half Racks) and a 10' wide by 70' long indoor turf area. Each work station has a dip attachment, a landmine sleeve, 2 pull-up areas, Olympic bumper plate storage, band attachment pegs with 4 different size bands, an adjustable bench and a TRX Suspension Trainer. We have 5 kettlebells of each weight starting at 10lbs and going up to 90lbs, in 5lb increments (10lb increments after 60lbs). There are 2 Prowler Sleds , 40+ foam rollers, 20+ medicine balls with a 20' long reinforced med ball wall.
Strength and Conditioning Program Philosophy
We create a competitive environment where proper form is of the utmost importance. The program is designed to improve an athlete's speed, power and agility with a big emphasis on injury prevention. Our expectation is a 100% effort at every session and through that intensity our athletes build the character and work ethic to excel in everything they do.
Program Specifics
The strength and conditioning program is a year round, 52-week periodized program. The program starts with some performance testing of speed (40 yard dash), lower body power (vertical and long jump) and agility (5-10-5 and L-Drill). Every athlete also completes the Functional Movement Screen (all these tests are conducted quarterly). After testing, the lifting program starts with a Learning/Endurance Phase, followed by a Hypertrophy Phase, then a Strength Phase and finally a Power Phase. The phases change every 3 to 6 weeks and with every component of the program designed to peak our athletes for the playoffs. In the weightroom, the workout is anchored by the Olympic Lifts and variations of them. We are always performing multi-joint movements that work the entire body. Very simply, if an athlete cannot correctly perform a lift, they cannot increase the amount of weight they are lifting. Proper form is paramount!
The aerobic conditioning aspect of the program consists of a wide variety of technical running/agility drills. It is all short distance sprints and shuttles (most under 100 yards) at 100% effort and of varying work to rest ratios. This aspect of the program is designed to aerobically simulate a game. The running and agility drills focus on proper movement and body alignment on the field/court. There are days that focus on straight ahead acceleration and top speed mechanics. Then there are other days that concentrate on deceleration, lateral movement and change of direction. There is also a considerable amount of time dedicated to agility drills.
The overall goal of the program is for all participants to maximize their athletic potential. The workouts are all pre-planned and done with a purpose. We are always progressing. Along with the athletic goals of the program, we strive to develop young men and women that are positive and productive contributors to the team and in the community.
Awards
Strength of America Award
The Strength of America Award sponsored by the National Strength and Conditioning Association (NSCA) recognizes high schools that represent the gold standard in strength and conditioning programs. High schools who earn this award have demonstrated excellence in supervision, education, program, and facilities. Recognition is good for a three year period.
3 Time Award Winner
2017
2020
2023
Meet the Strength Staff
Jeff Amaral
jeffamaral@sfhs.com
(650) 968-1213Â
Jeff Amaral returns to campus with a Master of Science in Kinesiology from California Baptist University and experience in both collegiate and high school athletics throughout the Bay Area. Jeff began his Strength & Conditioning career at West Valley College, where he progressed from a part-time role to taking the lead in training, designing, and implementing performance programs for multiple intercollegiate athletic teams. He also spent two years at Bellarmine College Preparatory, serving as an assistant in the weight room while teaching Health and Fitness. He is a NSCA Certified Strength and Conditioning Specialist (CSCS) and holds a Certified Personal Trainer (CPT) credential through the American College of Sports Medicine (ACSM).Â
