Check out the Ranch's Weight room!
The "Ranch's" Weight Room consist of six 8x8 platforms for performing the Olympic related movements. On each platform there is a pair portable squat standards along with at least one set of 10 kg bumpers, 15 kg bumpers, 20 kg bumpers and 25 kg bumpers. The room also consist of three bench press stations, 3 power racks, and 3 incline bench stations. The platforms, power rack, and benches make up the main portion of the weight room. In addition there are dumbbells that go from 10 lbs to 100 lbs. A few machines are included in the weight room, but the main emphasis of the program design for our students and our athletes involve the use of free weights.
Yes to the 4th power!!! Most of Rancho students adhere to the pre-mentioned philosophy of Yes to the 4th power. It is the feeling of Mike Burgener, Strength Coach, that Yes 4th is a way of life, a way to train in order to prevent injury and to enhance performance, regardless of your daily activities. Let me explain: Yes 1: I want to do exercises while standing up and in a closed kinetic position. Yes 2: I want to perform my exercises with free weights. We live in a free weight environment and therefore we must learn to balance and stabilize our major as well as minor muscle groups. Yes 3: I want to perform exercises that surround major muscle groups and use multiple joints. This really important to individuals who lead active lives. Generally my daily activities require balance, coordination, control of the large muscle groups and stabilization of minor muscle groups. If one trains using Yes 3 philosophy, my training would be specific to my daily activities. Yes 4: This component is generally used for the athletes that participate in explosive sports. It states: If ones sport is explosive in nature, then one must train in a explosive fashion.
SEE RANCHO STUDENTS LIFTING WEIGHTS!!
STUDENT WORKOUT EXAMPLES AND EXPECTATIONS!
I AM: BY SAGE BURGENER: THIS POEM EXEMPLIFIES DESIRE, DEDICATION TO LIFTING WEIGHTS AND GOAL SETTING. READ IT, LEARN FROM IT.
SQUATTING THE CORRECT WAY: WRITTEN BY BILL STARR, THE STRENGTH COACH AT JOHN HOPKINS UNIVERSITY.
STUDENTS NEED TO KNOW THESE EXERCISES:
LINKS: THESE LINKS ARE INFORMATIONAL REGARDING OLYMPIC WEIGHTLIFTING AS A SPORT.
RBV OLYMPIC WEIGHTLIFTING TEAM: GO HERE TO SEE THE REQUIREMENTS AND INFORMATION ON THE TEAM!!
