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Together We Will
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Laker Performance
Vision A Performance Enhancement Program which
promotes a winning culture, develops athleticism
and mental toughness in all athletes regardless
of sport, yet has specialized components to meet
the needs of all athletes. Laker Performance
will motivate and prepare athletes to maximize
potential. Laker Performance - Core
Principles 1. SAFETY and TECHNIQUE 2.
Emphasize Core Strength3. Train With
Ground-Based Lifts - Three Dimensional Movements
4. Train Movement, Not Muscles - Multi-Joint
Actions 5. Train Speed and Athleticism -
Training the Body as a Whole6. Train for Power
- Power is the Function of Strength and Speed 7.
Train Specifically 8. Utilize Both Single and
Double-Limb Lifts9. Train Attitude10. Promote
Self Motivation
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Laker Performance
Laker Performance Program OUR Performance
Program has made major strides in the past few
years and our program is now considered one of
the best programs in the state. Many of our
Prior Lake teams have committed to training in
our weight room and promoting year round training
which has highly benefitted our athletes and the
success of our teams. Besides the numerous
physical benefits of strength training, there are
many positive bi-products that our athletes are
experiencing such as injury prevention, strong
work ethic, mental toughness and an overall
confidence that they can compete at a high level.
Our program is special and we have maintained
the philosophy to train OUR athletes, in OUR
facilities, with OUR Coaches. The commitment to
this philosophy is an outstanding aspect of our
program and our athletic culture is extremely
positive and strong because of this.
Questions? Matt Gegenheimer mgegenheimer_at_priorl
ake-savage.k12.mn.us Head Football Coach Director
of Sports Performance Exercise Science Degree
Iowa State University Certified Strength
Conditioning Specialist NSCA Sports Performance
Coach USA Weightlifting
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Laker Performance

• Non - Negotiables
• As an Athletic Program We Believe in Absolutes
  with Our Training Program and
• certain aspects should never be compromised. The
  Opportunities we offer and what we do together,
  will promote a positive, winning culture.
• ALL Athletes Should have the Opportunity to train
  Year-round whether In-season or Out of Season
  without Conflict.
• ALL Athletes Should be part of Laker Performance
  during their Off-season training WITH their
  teammates Prior Lake Coaches.
• ALL Athletes Should be a part of Laker
  Performance Summer Training Session WITH their
  teammates Prior Lake Coaches.
• ALL Athletes should have a structured program
  while In-season regardless of what sport.

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Laker Performance

• Philosophy
• We Believe in incorporating year-round Strength
  and Conditioning opportunities for ALL Athletes
  at ALL levels of every program whether in-season
  or in the off-season.  There is no question that
  incorporating a year-round plan for Strength and
  Conditioning will lead to more success and highly
  benefit our athletes and our programs. 
•   
• Summer Program
• We need to make sure that all athletes are able
  to participate in our summer strength program. 
  That means practices should be adjusted so that
  there is no conflict with the summer weight
  training sessions and practices would either lead
  into the training sessions or be after the
  training sessions are done.  Eliminating
  conflicts with our athletes needs to be a
  priority.
• We have an outstanding summer program and there
  are different sessions to meet the needs of all
  our athletes and allow them to all train
  together. 
• As an athletic program, we want all our athletes
  training together and NOT training off-site or in
  a segregated group.  Many of us share athletes
  and summer needs to be a time they can train as
  athletes, not as separate groups. 
• We have programming to meet the needs of all
  sports from grades 7th to 12th for both males and
  females.  Our success all starts with a summer of
  hard work and that will help set the tone for the
  year.

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Laker Performance

•  
• In-season Programs
• What we get started in the summer then needs to
  be reinforced with in-season and off-season
  programs.  We need to keep training while
  in-season which keeps our athletes working out
  and the mentality that they need to continue to
  train hard year round. 
• An in-season Strength program is very important
  as part of encouraging year-round training with
  your athletes.
•  Off-Season (During School Year)
• During the school year and when your athletes are
  not in-season, there are still opportunities for
  your athletes to stay involved in the weight room
  during each season with our Laker Performance
  (Fall, Winter, Spring). 
• Off-season programs are a vital part in
  year-round training and all athletes while not
  in-season, should be in our weight room training
  with the other athletes. 
• Those of you that host off-season Captains
  Practice please be respectful of the after
  school training schedule and shoot for times
  after 430/500 so all athletes can participate
  in the off-season program. 
• Scheduling practices right after school in the
  off-season will only create conflict and that is
  something that as an athletic program, we need to
  try and eliminate.

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Laker Performance

•  Strength Training Classes
• Whether in-season or off-season, student-athletes
  will have opportunities to take Strength Training
  classes as a PE Credit.
• Strength Training classes provide a great
  opportunity for student-athletes to train during
  the school day.
• Strength Training classes are a great option for
  student-athletes, particularly while in-season
• ZERO Hour Hybrid - Strength Training
• Students will also have the opportunity to take
  ZERO Hour Hybrid Strength Training.
• This class will meet two to three times per week
  for workouts and also have the opportunity to
  develop personal workouts and track nutrition.
• Many coaches are moving to morning training
  sessions, so students will have the option to
  also get PE credit for being at morning training
  sessions.
• Student-athletes who take advantage of regular
  Strength Training Classes or ZERO Hour Strength
  Training will set themselves up for a
  comprehensive year-round training program.

 
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Laker Performance

•  Development of 9th/10th grade Athletes
• This is the most important group of athletes who
  need to understand the importance of year-round
  training and should have the opportunity to
  participate without conflict.  Again, pro-active
  scheduling will help eliminate conflict. 
• These athletes always put in a strong summer, but
  then if training isnt reinforced throughout the
  rest of the year, they lose everything they have
  gained
• IF we can all make a commitment to this age group
  and set the standard at a young age for training
  expectations, this will only enhance our Varsity
  programs as our athletes will only know they need
  to be in the weight room year round. 
•  
• Success is a process and we are close to getting
  there across the board and an emphasis on the
  notes listed above will only bring us that much
  closer.  The research is out there and you could
  go on and on about how all this will benefit our
  athletic program both physically and mentally, we
  just need more help from all our coaches to allow
  us to reach our potential.   

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Sample Summer Schedule
Session 1. Girls 9-12 Early Session - 630
a.m. to 730 a.m. M-Th Session 2 9th Grade
Boys - 730 a.m. - 930 a.m. - M-Th Session 3 -
10th Grade Boys - 830 a.m. 1030 am -
M-Th Session 4 - Varsity Boys - 830 a.m.- 1030
am - M-Th Session 5 9th 12th Grade Girls -
10 30 am 1200 pm - M-Th Session 6
7th 8th Grade General (Boys/Girls) - 1230 pm
200 pm Monday/Wednesday Only
Monday and Wednesdays Monday and Wednesdays Monday and Wednesdays
630 730 Girls 9-12 Early Session Wt. Room
730 - 830 9th Grade Boys Wt. Room
830 - 930 9th Grade Boys Outdoor - Speed
830 - 930 10th Grade Boys Indoor - Speed
830 - 930 Varsity Boys Wt. Room
930 - 1030 10th Grade Boys Wt. Room
930 - 1030 Varsity Boys Outdoor - Speed
1030 - 1115 9 - 12 Girls Group Indoor - Speed
1115 - 1200 9 - 12 Girls Group Wt. Room
1230 - 200 7/8th Grade Program Indoor/Outdoor Track
1230 - 200 7/8th Grade Program Wt. Room
Tuesdays and Thursdays Tuesdays and Thursdays Tuesdays and Thursdays
630 730 Girls 9-12 Early Session Wt. Room
730 - 830 9th Grade Boys Wt. Room
830 - 930 9th Grade Boys Indoor - Speed
830 - 930 10th Grade Boys Outdoor - Speed
830 - 930 Varsity Boys Wt. Room
930 - 1030 10th Grade Boys Wt. Room
930 - 1030 Varsity Boys Indoor - Speed
1030 - 1115 9 - 12 Girls Group Outdoor - Speed
1115 - 1200 9 - 12 Girls Group Wt. Room
Fridays Fridays Fridays
900 - 1100 am Open Room Wt. Room
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Training Basics
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• Athlete Attendance Procedure
• 1. CHECK-IN on Coaches Clipboard
• 2. Commit to being here and ON TIME everyday.
• The only way to get the most out of this training
  program, is to be here working hard everyday.
• 3. If you miss more then TWO days without PRIOR
  APPROVAL, you may be dismissed from the strength
  team.
• If you miss more then THREE days with PRIOR
  APPROVAL, you may be dismissed from the strength
  team.
• (Discretion for Each Situation will be
  considered)
• 5. PRIOR APPROVAL is totally different then just
  not showing up.

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Laker Performance Athlete Expectations 1.
Athletes need to be Accountable at ALL Times
High Standards 2. Athletes should know where
their group is supposed to be stay with your
group. - Attendance, Be on time - Hustle during
transitions Look out for each other 3. Safety
and Technique are first and foremost 4. Create
an Intense and Hard working, Competitive
atmosphere - Following program provided by the
coaches - Athletes Challenging Themselves and
Competing with Each other - Make sure to spot
lifting Partners - Not distracting others No
Sitting or Standing around 5. Be Efficient
throughout whole workout Get In and Get Out 6.
Clean up after yourself Put weights away!
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Weight Room Layout
To TRACK AREA
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• Strength Training Component
• 1. Follow workouts precisely. This is an
  expectation as part of this program.
• 2. Alternating Upper and Lower Body days SIX
  Lifts per day
• - Two days with an emphasis on heavy/controlled
  lifts
• - Two days with an emphasis on power/explosive
  lifts
• 3. Groups 2 large groups
• - Within each large group, athletes will be in
  groups of THREE Chose wisely
• - One Group on the Racks for Three Lifts, Other
  Group on the Platforms for Three Lifts, Then
  switch
• Clock
• All workouts will be on the clock and will
  consist of 30 sec per set (Work) with 100 to
  130 rest
• Athletes MUST stay on the clock
• 5. Percentage Cycles
• Week 1 Base 80
• Week 2 Performance 85

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• Strength Training Basics
• 1. Technique and Safety DO THINGS RIGHT
• Full range of motion in all lifts
• Squats Butt Out, Chest Up Squat to Parallel
  EVERY Rep
• Cleans Be efficient at the progression - 1
  lift for developing Power/Explosiveness
• 2. Maximum effort of EVERY Rep and EVERY Set
  EVERY Rep Counts
• Full effort all the time.
• Work to muscle fatigue - make sure weight used
  is challenging
• Explosive Training
• Train the body to be FAST and EXPLOSIVE
• On explosive days, every rep has to be MAX
  effort. PAUSE in-between each rep, so EVERY Rep
  can be explosive.
• Train Athleticism
• Technique on all platform lifts
• Balance Single leg movements

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Sample - Varsity and 10th Grade Boys Workout
  Monday Sets/Reps Tuesday Sets/Reps Wednesday Sets/Reps Thursday Sets/Reps
Emphisis Explosive Day   Strength Day   Explosive Day   Strength Day  
1 - Rack Push Press 3 x 5 Bench Press 3 x 5 Inverted lat Pull 3 x 10 Bench Press 3 x 5
2 - Rack Power Shrug 3 x 5 Assisted Pull-up 3 x 10 Speed Step-ups 3 x 8 Single Leg Dip 3 x 10
3 - Rack Box Push-ups 3 x 10 Back Squat 3 x 5 Jump Shrug 3 x 5 Back Squat 3 x 5
4 - Plat Clean Complex 3 x 3/3/3 Standing Military 3 x 8 Hip Thrusts w/25lb 3 x 8 Standing Military 3 x 6 ea leg
5 - Plat Clean Pull 3 x 5 Dead Lift 3 x 5 Hang Pull 3 x 5 Bent Rows 3 x 8
6 - Plat Hang Clean 3 x 5 Single Leg Squat w/bar 3 x 6 ea leg Power Clean 3 x 5 Step-up Lunge 3 x 6 ea leg
  Monday Sets/Reps Tuesday Sets/Reps Wednesday Sets/Reps Thursday Sets/Reps
Emphisis Explosive Day   Strength Day   Explosive Day   Strength Day  
1 - Rack Push Press 3 x 4 Bench Press 3 x 4 Tricep Bar Dips 3 x 10 Bench Press 1 x 6,4,2
2 - Rack Power Shrug 3 x 4 Assisted Pull-up 3 x 10 Single Leg Jump 3 x 5/5 Single Leg Dip 3 x 10
3 - Rack Box Push-ups 3 x 10 Back Squat 3 x 4 Jump Shrug 3 x 8 Back Squat 1 x 6,4,2
4 - Plat Hip Thrust 3 x 8 Standing Military 3 x 6 ea leg Hip Thrusts w/25lb 3 x 8 Standing Military 3 x 8
5 - Plat Clean Pull 3 x 4 Dead Lift 3 x 4 Hang Pull 3 x 4 Bent Rows 3 x 8
6 - Plat Hang Clean 3 x 4 Single Leg Squat w/bar 3 x 6 ea leg Power Clean 3 x 4 Step-up Lunge 3 x 6 ea leg
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Speed/Core Development Component 1.  We will
spend Two days a week outside and Two days a week
inside 2. We will follow a Two week Cycle and
then repeat      
Outdoor Stations Outdoor Stations Outdoor Stations
Lanes - West Other Lanes - East
Resistance Bands Bleachers - Conditioning Flex or Hurdles
Sled Pulls Bleachers - Footwork/Plyos Long Sprint or Conditioning
Short Burst Linear Cone Drills Hurdles/Plyos
Bag Drills  
   Tire Flips, Hill, Incline run, tire throws, 300 Shuttle, Bag Drills, Cone drills  

Indoor Stations Indoor Stations Indoor Stations
Lanes - West Straight Away Lanes - East
Ladders/Stairs Linear TRX/Core
Med ball - Throws COD  
Line Drills Med ball - Mountain Climbers  
Sleds - Push/Pull Steps - Quick feet  Other
Hurdles Plyos Stairs, Big Stairs
Grass Drills Boxing, Battle Ropes
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• Rest and Nutrition Basics
• 1. Our training will put a lot of STRESS on your
  body and your body needs adequate REST to
  recovery for the next day
• 2. Training hard adequate rest AND proper
  nutrition go hand in hand. Both what you do with
  us and what you choose to do in your free time
  will determine the gains you make this summer.
• 3. Rest
• Dont over train and be active everyday, all day
• Get at least 8 hours of sleep per night
• 4. Nutrition
• Eat breakfast everyday, even if its something
  small
• Drink water right away in the morning
  (pre-hydrate), through-out your workout, post
  work out, and through out the day.
• Re-fuel your body with GOOD calories after
  workouts Chocolate Milk
• Monitor what you eat
• Healthy food Good Fuel
• Empty Calories No Fuel
• You Cant Out-Train A Bad Diet

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Commit to being here daily working hard The
Harder You Work, The More You Will Get Out of
The Program Have that Work hard when no ones
watching Type of Mentality Success Breeds
Success - Hard work and Commitment develops A
Winning Culture