Weight Just a Second

Remember the training montage scene from the movie Rocky IV? Our hero, Rocky Balboa, spent the days leading up to his international showdown training in the most unconventional ways. Meanwhile, Ivan Drago used a more modern training regimen, futuristic by 80s standards, using computerized monitors and top-level equipment. The makers of the Rocky movies would be proud to know that 20-some years later, the preparation of today's athletes is part Balboa, part Drago, with a whole lot of weight being thrown up and down. For years, football players have been bench pressing, squatting and dead-lifting their way to harder bodies, stronger cores and quicker feet, but it's become much more of a science now. Beyond the bench press, there's auxiliary lifts that make each muscle group stronger. Beyond the 40-yard-dash, there's fast-twitch exercises that make the legs get going that much quicker. "So many more coaches today are involved with doing research and know how to develop athletes," said Southmoore coach Chris Jensen. "To me, you're really doing your program a disservice if you don't keep up with the latest research and help your athletes develop themselves." Jensen's situation is unique in that Southmoore will not begin classes until the fall, so the football team has not had one snap of game action. However, the team has had the opportunity to work together since January, an invaluable asset in the preparation needed to compete in class 6A next year. "We have a great (lifting) program and I've seen a lot of improvement with just about everybody," said DeShawn Phillips, a senior-to-be for Southmoore, and someone Jensen identifies as a leader in the weight room. "It's obvious we're getting faster and stronger, using the right technique and just doing things the right way. We're constantly reminded that first-year programs don't usually have a lot of success. If that doesn't motivate you to work hard, you shouldn't even be out there." While the Southmoore program has used its time to build strength, it also incorporates other methods to fully train the entire body. As an example, Jensen's team focuses on working with hurdles, not in the track and field sense, but more as an exercise in explosiveness up-and-over. Such innovative methods are not uncommon as coaches research how to best improve performance throughout the athlete. On the weight side, a number of state schools have transformed their off-season lifting into its own sport through the Oklahoma Football Coaches Association's powerlifting meets. There are 11 weight classes at the meets and a "full team" would consist of three athletes in each class. However, not everyone is able to fill a full roster. Midwest City is one of the larger schools that compete, winning the 6A title this winter in its first year competing. Steve Huff, the Bombers' athletic director, football and powerlifting coach, is a veteran of the strength and conditioning world and has put together a program that develops the athletes and allows them another chance to compete while football is on hiatus. "The powerlifting meets help bridge the gap for the kids who don't have a winter sport they compete in," said Huff. "It gives them something to shoot for instead of just training all the time. Our No. 1 goal is to develop the athlete, but this is a nice way to throw in some competition." Making the most of the competition this year was Richard Reed, a Bomber junior who won an individual powerlifting championship at 198 pounds. Reed obviously excels with the weights - he squatted 490 pounds, bench pressed 290 and had a deadlift of 510 pounds at the championship meet. The linebacker is motivated to improve himself, hoping to play football in college, and enjoys what pumping iron does for him and the entire team. "I absolutely love lifting, everybody gets excited when the big weight goes on the bar and we all gather around and pull for each other," said Reed. "Our coach has put together a tough workout schedule for us and I just have a strong determination to be the best I can be." Kingfisher is a smaller school that has enjoyed a lot of recent success in football. They've had similar success in their powerlifting efforts. Since head coach Jeff Myers' arrival, he has enjoyed watching the physical and psychological changes of his players, thanks to their work from off the field. "The first class we started with just graduated and I wish I had a picture of them as freshman and then now - a lot of changes," said Myers. "Not only do they have that look, they've also gained a ton of self-confidence. They play their position better because they have that confidence the guy on the other side of the ball will not be stronger or faster than they are." Like a lot of schools, Kingfisher incorporates a "summer pride" program that runs for eight weeks starting in June. Players are tested at the beginning of the summer and again at the end. The Yellowjackets spend time working on speed, working with weights and always working on team-building. No matter the school, it's a lot of hard work and a big time commitment for the players. Colin Jones will soon complete his freshman year at Norman North and has been working to improve himself and his position on the depth chart in the weight room. Jones is also a baseball player, so until the Timberwolves' summer program begins; his lifting has to be done in the mornings. "It is hard work, but I like it. Most everybody enjoys the weightlifting, we know how much we'll benefit from it," said Jones. "I only weigh 130 pounds, but I've been able to increase my bench from 120 pounds to 140 pounds. Even in baseball, I'm now able to throw the ball farther and harder than I was before." Of course, there's more to the conditioning program than just lifting weights and that part is what Jones - and a number of other high schoolers - don't relish so much. "I like lifting, it's a lot better than running."