St. Louis and St. Louis County government officials have announced a mandatory 30 day “Stay at Home” order aimed at preventing further spread of the COVID-19 virus. The order is in effect through April 22. Based on these announcements, Westminster's online learning program will extend through April 22 while the campus is closed.
Wildcat Strength & Conditioning
We train student-athletes to achieve their God-given potential and perform at peak athletic ability.
Strength & Conditioning Classes
Students have the option to enroll in strength and conditioning classes during the school day while earning a half-credit toward their physical education graduation requirement. These athletes do not need to stay after school to train.
Middle School Strength Training
Any middle school students interested in lifting weights are invited to the weight room every Tuesday and Thursday from 3:45–4:30 p.m. Students are taught basic weight room procedures and a strength training routine specifically designed for their age group. There is no sign up required.
If a student is unable to fit one of the strength and conditioning classes into his or her schedule, he or she can work out after school on Monday, Wednesday, and Friday from 3:45–5 p.m.
In-season athletes are in “maintenance mode” because of the training they do off-season and should focus on maintaining their strength throughout the season. As part of the strength and conditioning program, athletes work out twice a week for 30 minutes, focusing on four lifts with slightly lighter weights. The student’s coach will address the conditioning element.
- Drink 80 oz. of water.
This helps regulate digestion and metabolism, removes toxins from the body, provides a full feeling to help prevent overeating, helps sustain energy levels, and prevents dehydration that can lead to decreased performance.
Drink at refrigerator temperature. Keep a 20 oz. bottle in your car or locker; have it with meals. Increase your intake the more you sweat.
- Eat breakfast.
Eating breakfast gives you energy to perform daily tasks, including studying, exercise, and sport. It also jumpstarts your metabolism so that you can burn more calories throughout the day and prevents the desire to overeat later.
Fruits, whole grains, breads, muffins, bagels, yogurt, turkey sausage/bacon, oatmeal, and eggs are great choices.
- Eat six meals a day.
Eating this many small meals (including the traditional breakfast, lunch, and dinner) keeps a constant flow of calories, vitamins and minerals that the body needs to excel during training and competition. It also helps burn more fat, prevents feeling “run down”, and helps sustain muscle development.
Eat every 3–4 hours; grab a handful of “trail mix” at your locker for a snack (it’s gone by the time you get to class). Include carbs, protein and moderate levels of fat with every meal. Snacks count as a meal.
- Eat six servings of fruits and veggies.
This provides the necessary vitamins and minerals for healthy organs, skin, hair, and eyes.
Make a smoothie for breakfast; snack on baby carrots or celery with a little ranch dressing; dip an apple slice into a little caramel. Try to eat the colors of the rainbow every day.
- Consume four servings of dairy.
This helps build strong bones and teeth; replenishes electrolytes lost in sweat; provides protein for muscle building. Chocolate milk provides the carbs, fat, and protein needed to replenish those used stores after a workout.
Have 1% or 2% milk with cereal in the morning, yogurt with lunch, or one scoop of low-fat ice cream as a nighttime snack.
- Get at least 8 hours of sleep.
This helps a growing teenage body rest and repair for the next day’s activities; allows muscles to grow stronger; helps brain function for the next day; decreases chances of certain diseases later in life.
Go to sleep at the same time each night in a dark relaxing room; avoid exercise and large meals a few hours before bedtime; avoid working on the computer right before bedtime; establish a bedtime routine.