Week 5 of EP Football's Summer Workouts

Week 5 - This week athletes worked very hard on Monday and Tuesday. Monday we had close to 65 athletes in the weight room preparing for the fall sports seasons. Wednesday the football players got their last workout of the week in before loading up and heading for Camp in McCloud. I was very pleased with how many athletes chose to get a workout in on the day that camp was starting.

Football Camp was great for the Eagle Point Football Team! Our Freshman proved to be very fast on Defense and fairly balanced between the air and ground on the offensive side of the ball.

Our Varsity Linemen won the Linemen challenge that was spread out over 3 nights worth of competition. The eagles were lead by Sophomore Tyrone Holmes!

The JV 7 on 7 team won their bracket of competition and was lead by Sophomore Receivers Edward Martinez and Loren Nesberg!

All athletes became better football players and became a little more mentally tough this year at camp.

Players battled physically and mentally for 5 days of non-stop football. The temperature reached triple digits the last three days which made for very warm practices. Players responded better this year then last to the coaching styles of the staff.

Brief glance at our dynamic warm-ups.

Walking Lunges X 10 yards
Reverse Lunges X 10 yards
High Knees X 10 yards
Chicken Wings X 10 yards
High Knee Crossover X 10 yards (each side)
Quick feet Carioca X 10 yards (each side)
Side Lunges X 10 yards
Toe Touches X 10 yards
S. Leg High Knees X 10 yards
S. Leg Butt Kickers X 10 yards
Goblet Squats X 10 reps


Coach Wolfram's rating for this week was a 8 on a scale of 1-10!

Week 4 of EP Football's Summer Workouts

Week 4 - This was our last week of our first phase of our summer strength program. The athletes are starting to see some of the physical benefits of the weight room as we started 7 on 7 this week. Our football players are starting and stopping faster then they have ever done before and they are becoming mentally tough. Many people know that you can get strong, faster, and more explosive in the weight room. The thing people over-look is the fact that teenagers gain confidence in the weight room. Teenagers will carry their heads higher down the hall and on the field when they know they have put in the time in the weight room.

We had a few of the Girls soccer team join us this week and they worked hard and got better. I hope they do not get to discouraged by being sore. Girls it will get better, I promise.

EP athletes keep up the hard work, the fall season is just around the corner!

Brief glance at our rotational work this week. This week we did wipers twice, barbell torque once and windshield wipers once. All rotational exercises were 4 sets of 8 repetitions.


Coach Wolfram's rating for this week was a 6 on a scale of 1-10!

Week 3 of EP Football's Summer Workouts

Week 3 of Strength and Conditioning is complete and I am regretful to say I missed three of the four days, but I had a good reason. My son was born Friday June 26th @ 10:16am. I brought my wife and son home Monday afternoon and we have been making adjustments to our daily life sense then. I have talked with the coaches that have been at the workouts everyday. Coaches have explained that our numbers have been down a little because of vacations and other obligations of the athletes. The athletes that have been coming for three straight weeks are starting to see the difference in the physical stature. EP football players have continued to work hard and make gains in the weight room. I want to give a shout out to a few female athletes that have been going toe to toe with the football players on a daily basis, and a special shout out to Jessica Ferro who comes everyday and works hard. Jessica sets a great example for all (Male/Female) younger athletes by demonstrating great effort and desire to get better each and everyday. Great job Jessica!

Brief glance at our Plyometric work this week: 2X10 of DBL Leg hops, 2X10 S. Leg Hops, and 4X8 Box Jumps multiple heights.

Coach Wolfram's rating for this week was a 7 on a scale of 1-10!
(This is based off other coaches input this week)

EP Football working hard

When I took over the weight room at Eagle Point High School in Jan. 2007, I had about 6 kids that could Power Clean 200 pounds. This June at the end of school we had 9 Freshman Power Clean 210 or more. I wish I could say it was my magic words that made the kids more explosive, but I can't. I gave them direction and the opportunity and some took advantage of it and others, well the others will be others this coming season. I was very proud of the athletes that stuck with my Athletic Weight Training Class this past school year. We made up ground on other athletic programs in our league. It is my goal to put the strongest and most athletic athletes on the field every Friday night. EP athletes will be mentally tougher then their competition!!!

I would like to share with everyone what some of our players are accomplishing in the weight room.

Class	Name	Clean								Class			Name	Squat
11	McFall	270								11			McFall	435
11	Foster	265								11			Rivera	400
12	Kaiser	265								10			Snow	335
12	Josephson	255								12			Conley	335
10	Nesberg	245								11			Iverson	330
10	Reed	240								10			Holmes	315
10	Holmes	225								12			Josephson	315
11	Marasco	225								12			Marlia	315
11	Rivera	220								11			Fenner	310
10	Ruiz	215								12			Halvorson	310
11	Iverson	215								12			Kaiser	310
12	Wilson	215								12			Wilson	310
10	Morgan	210								11			Aranda	305
10	Strong	210								12			Lucas	305
12	Conley	210								10			Nesberg	300
12	Marlia	210								10			Valle-Romero	300
11	Oster	205								11			Foster	300
12	Richardson	205								11			Oster	300
10	Bernhardt	200
12	Halvorson	200
12	Boyd	200

We have 3 Clubs that athletes can get in and they are 650/800/900 lb. Clubs! In order to enter a club one must add their 1 rep max totals for Bench Press, Parallel Squat, and the Power Clean.

Class	Names	650 Club	Class	Names	800 Club
11	McFall	940	11	McFall	940
11	Rivera	835	11	Rivera	835
12	Josephson	835	12	Josephson	835
12	Conley	780
12	Kaiser	780	Class	Names	900 Club
11	Iverson	770
10	Holmes	765	11	McFall	940
11	Foster	765
12	Marlia	740
10	Nesberg	730
12	Wilson	720
12	Halvorson	715
11	Aranda	710
11	Fenner	705
10	Valle-Romero	700
11	Marasco	700
10	Ruiz	695
10	Snow	695
12	Lucas	695
11	Oster	690
12	Richardson	690
10	Strong	675
10	Reed	665
12	Boyd	650

Video Clip of Longest play in our Spring Scrimmage:



Just want to give thanks to the three men that have had the most influence on me and the way I run a Strength and Conditioning program. Jerry Wolfram Strength & Conditioning Coach at South Medford High (www.sosatraining.com), Robert dos Remedios Strength and Conditioning Coach at College of the Canyons (http://www.canyons.edu/departments/pe/strength/), and James Radcliffe Strength and Conditioning Coach at University of Oregon (www.goducks.com)

Week 2 of EP Football's Summer Workouts

Week 2 went a little smoother then week one because the young guys had a week of training under them and they had a little experience with the exercises. Week 2 kept the same format as week 1 and the rest of the summer will follow the same format. Some of the younger guys really want to put more weight on the bar and we (coaches) have to remind them to work technique first. EP Football players are working hard, we have a better commitment then last year at this time, but I would still like to see some better leadership and commitment by the Senior class.

Brief Glance at our Agility Work: Rabbit Drill and Speed Ladder are done on Days #1 and #3, Zig Zag Run and Reverse Pivot Drill are done on Days #2 and #4.

Coach Wolfram's rating for this week was a 6 on a scale of 1-10!

Week 1 of EP Football's Summer Workouts

Week 1 was a lot of new info for our young guys coming in. Our older guys were dreading the first workout of the week, because they knew it was a heavy lower-body workout. we started the first week with averaging 50 athletes a day between the two workout times. Kids worked very hard this first week. All teenage boys really like heavy upper-body workout days. Our heavy upper-body is on Day #2 and that is there incentive to get Day#1 done and out of the way. Week #1 started on June 15th and went through the 18th. Watching the underclassmen lift really excites me and the other coaches about EP Football!

Brief Glance at EP Workouts: Day #1 Core exercises were Power Cleans, Dead-lift, Back Squats. Day #2 Core exercises were Push Press, Bench, Lying Row. Day #3 Core Exercises were Snatch, Overhead Squat, and Front Squat. Day #4 Core exercises were Power Cleans, DB Bench, and Iso Bent-over Row.

Coach Wolfram's rating for this week was a 7 on a scale of 1-10!