Weight Training Information
A commitment to strength is a year-round undertaking at Athens Christian.
The Eagle coaching staff have a passion for developing the complete athlete, focusing on optimum performance on the field of competition. Eagle power is not just lifting weights; it’s boosting the total package, as athletes are educated and trained in every aspect of speed improvement, agility, flexibility, explosion and nutrition.
ACS strength coaches understand the proven keys to success:
Acceleration, speed, agility, strength and power. Then they teach, train, set goals and insist on doing things the right way, giving each individual his own opportunity for improvement. Every school develops its athletes from the neck down, but at ACS, you build excellence in both the mental and physical aspects of the game.
You’re not in it alone.
Toiling together builds a team, through lifting, the Super Eagle Testing, daily training sessions and workouts. Shared sweat brings camaraderie; you are soon convinced that you can depend on the hard-working guy next to you.
Scientific Principles Followed by the ACS Strength and Conditioning Program
Ground-Based Exercises
Ground-based, or closed chain, movements mean that the activity is being performed with the athlete’s feet on the ground. The more force you can exert against the ground, the faster you can run, and the higher you can jump. Our athletes training requires the majority of exercises to be ground based in order to develop muscle recruitment patterns from the ground up.
Multiple Joint Movements
All athletic skills require multiple joint actions. We maximize the efficiency of each workout by prescribing multiple joint movements as much as possible.
Explosive Training
One of the most critical training aspects for our athletes. Training explosive, quick muscular contractions with free weights allows more fast twitch muscle fibers to be recruited which results in power.
Progressive Overload
The load of weight lifted for each exercise is a very fundamental component of strength training. Overload happens when the body responds to training loads greater than normal. This causes muscle tissue to go into a catabolic state or to break down. The body then adapts, through good nutrition and rest. By compensating repeatedly over and over, the muscle develops more strength and endurance.
The Program
Our primary purpose is to assist ACS athletes in the development of their physical potential. This is undertaken in an effort to minimize athletic related injuries and to enhance athletic performance.
Acceleration
The ability to reach top speed in the shortest amount of time. Measuring acceleration is a great indicator of performance.
Training Focus:
Developing Leg Strength
Increasing Lower Body Explosive Power
Performing Resisted Running and Training The ATP Energy System
Flexibility
The range of movement in a joint and it’s surrounding muscle. This is a key component of improving athletic performance and avoiding injuries.
Training Focus:
Using passive and active static stretching
Focusing on the importance of a proper warm-up
Practicing dynamic (Full range of movement) flexibility drills
Speed
The combination of stride length (The amount of ground covered between steps) and stride frequency (The number of steps per second).
Training Focus:
Developing leg strength with ground based power movements
Improving running mechanics
Training the ATP energy system
Agility
The ability to change directions with good body control and without a loss of speed.
Training Focus
Performing both programmed (Cone, line and bag drills) and reaction (Visual
Stimulus directed movements) agility drills
Improving acceleration and lower body power
Strength
Strength is defined as Mass x Distance. Research shows that there is a positive correlation between improvement in strength and improvement in athletic performance.
Training Focus
Following a program that includes a carefully monitored progressive overload and
Variety of multiple joint exercises.
Power
Defined as Mass x Distance / Time. In other words, it is the combination of strength and speed.
Training Focus
Performing Olympic Lifts
Employing Plyometrics | 
