In addition to the workouts scheduled by the coaching staff:

Pre-season weight training and conditioning with Coach Myers begins on Monday, November 3, 2014. The program that will be in place this year was designed and will be supervised by FLHS Strength and Conditioning coach William Myers. Coach Myers is an expert in the field of exercise science. He has his B.S. in Exercise Science with a concentration in Strength and Conditioning, as well as athletic training. Coach Myers holds two certifications through the National Strength and Conditioning Association- as a Personal Trainer and Certified Strength and Conditioning Specialist. He loves sports and played football, as well as ran track in high school (for FCIAC rival Norwalk High School). Coach Myers’ main goal is to inspire others and help them reach their fitness goals through proper means.

The weight training sessions will take place in the FLHS weight room on Monday's, Wednesday's, and Friday's at 2:30pm; while school is in session until early March. Lifting sheets will be available with Coach Myers. Conditioning sessions will take place after school on Tuesday's and Thursday's at 2:30pm, with Saturday’s on your own. For more information, please see Coach Myers in the fitness room after school.

From Coach Myers:

The strength and conditioning program that I have designed for the baseball team is safe, effective and more importantly, sport specific. I have taken a few collegiate-level lifts and incorporated them into three day cycles along with many different assistance exercises with your basic power lifts (bench, squat, and deadlift). The sequence of exercises starts in the off-season for baseball (November) and has a few weeks dedicated to building acclimation to resistance training and building hypertrophy and endurance after technique is sound. Weights will be lighter, reps will be plentiful, and rest will be minimal. The second phase will be early preseason where we want to get the athlete strong and powerful. Reps will go down, sets will go up, and weights will go up. Here it is important to have sound core strength and techniques because we will be introducing full progressions of the Olympic lifts (clean, jerk, snatch) and many single arm and single leg exercises. The third phase will be max strength and max power. We will be evaluating all of the hard work we have done for the last few months. The weight will be near max and reps down to five or less for our big lifts.

Conditioning sessions will supplement our lifting days. The harder the lifting day, the easier the conditioning will be, until we reach preseason. We need to be well conditioned because baseball is what I call an "almost every day" sport meaning the volume of competition is large in season. Conditioning will usually consist of agility ladders or exercises to start with when your legs are fresh to get the best response, followed by speed work. Plyometric (power and explosion training through jumping) exercises will be our friend as we get close to the season as well.

These weight training and conditioning sessions are not mandatory. However, getting stronger, faster, and better conditioned can only help you to become a better player; so it is recommended to take advantage of the program that is in place. This program is being run by a professional strength and conditioning coach, is at school, and is FREE! This program will begin on November 3, 2014. Work hard in the off-season, and good things will happen in the spring for you and Falcon Nation!