Strength & Conditioning

Students may participate in the upper school Strength & Conditioning program in various ways:

  • Take the physical education classes Strength & Conditioning I and Strength & Conditioning II
  • Participate in the after-school and summer sessions
  • Work out with the in-season team(s) on which they participate.

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Simply stated, this is a program designed to help students become better athletes by providing ongoing opportunities for them to achieve their goals. Participation will not result in bulkiness or stiffness; rather, it will make athletes faster, stronger and less prone to injury. Whether you are an active athlete or don’t play a sport, everyone will reap health and wellness benefits as a result of participation in the Strength & Conditioning program.

What We Do

  • Emphasize proper technique in all that we do in order to ensure safety, functional strength, optimum performance and injury prevention.
  • Perform strength training exercises including barbell, dumbbell, medicine ball and body weight exercises.
  • Perform various speed, agility, plyometric and conditioning exercises to compliment the training completed in the weight room.
  • Uphold the Westminster Christian Academy Athletic Pillar #8: “We will grow and improve in and out of season; getting better demands hard work.”

Get involved.

Summer Strength & Conditioning
This arm of the program allows  enrolled students who have been training throughout the school year to continue that training during the summer; it also serves to introduce those upper school students who are newly enrolled to Westminster (or just new to strength and conditioning training) to the Strength & Conditioning program. For an excellent price (especially when compared to the cost of a personal trainer), our athletes receive instruction on proper lifting and running techniques, plyometrics, conditioning and diet. Contact Greg Schoenberg with questions.

TreadmillsStrength & Conditioning Classes

Students have the option to enroll in Strength & Conditioning classes (level I followed by level II) during the school day while earning one half credit toward their physical education graduation requirement. These athletes do not need to stay after school to work out and could instead use that time to study or practice sport-specific skill work.

Middle School Strength Training
Any Middle School student interested in lifting weights is invited to the weight room every Tuesday and Thursday from 3:45-4:30 p.m. You will be taught basic weight room procedures and learn a strength training routine specifically designed for your age group. There is no sign up required.

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Out-of-Season Athletes
If a student is unable to fit one of the Strength & Conditioning classes into his or her schedule, he or she can work out after school on Monday, Wednesday and Friday from 3:45 to 5 p.m.

In-Season Athletes
These athletes are in “maintenance mode” because of the training they do in the off-season; this arm of the program is thus designed for athletes who need to maintain their levels of strength throughout the season. They work out two times a week for 30 minutes; these workouts focus on four lifts with slightly lighter weights. The student’s sports coach will address the conditioning element.

Weight roomFacilities

  • 3,300 square foot weight room
  • 12 racks and 5 Olympic platforms
  • 5,000 lbs of rubber encased free weights
  • Assorted cardio and selectorized machines
  • 1/4 mile rubber track and field turf for year round speed and agility training
Running outside

Healthy Eating Tips for Athletes

Drink 80 oz. of water every day.

Helps regulate digestion and metabolism; removes toxins from the body; provides a full feeling to help prevent overeating; helps sustain energy levels; 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.

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Eat breakfast every day.

Provides energy to perform daily tasks, including studying, exercise, and sport; jump starts metabolism so that you can burn more calories throughout the day; prevents the desire to overeat later in the day.

Fruits, whole grains, breads, muffins, bagels, yogurt, turkey sausage/bacon, oatmeal, and eggs are great choices.



Eat 6 meals every day (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; helps burn more fat; prevents feeling “run down”; 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 6 servings of fruits and veggies every day.

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 4 servings of dairy every day.

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 1 scoop of low fat ice cream as a nighttime snack.

Get at least 8 hours of sleep every night (while this isn’t food, its benefits are closely tied to the big picture).

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.


Think of your body as a car: without good gas and proper maintenance, it won’t run well; without any gas or maintenance, it won’t run at all; without oil, the engine will burn up.  Food is to your body as gas is to the car, and oil is to the engine as water is to your body. It doesn’t matter how good you COULD be; without the proper fuel and upkeep, you’ll just sit in the garage and collect dust.

Weight LiftingTestimonials

“Strength & Conditioning drastically improved my golf game. I would not have been 2nd in State without it.”
Matt Brugner ’12, golf

“Westminster Strength & Conditioning gave me the knowledge and foundation for maintaining a healthy lifestyle for years to come. It also taught me that what you put in, you get out.”
Landon Burke ’12, football

“I encourage everyone to take the class. I was MORE than prepared going into college workouts.”
Ellie Huffman ’12, softball and soccer – current softball player at St. Louis University

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“In 10 months, I gained 9 mph on my velocity and 15 lbs of muscle”
Alec Mitchell ’11, baseball -current baseball player at Covenant College

“Westminster Strength & Conditioning helped me prepare for the upcoming lacrosse season by helping me become faster and stronger.”
Ellie Collett ’12, lacrosse

“One of the reasons I loved being in the program is because of the brotherhood and friendships it formed”
David Thomas ’12, football

“Strength and Conditioning has helped me become both physically and emotionally stronger. It motivates me to become a better athlete and a better person.”
Lucy Sell ’15, cheerleading

“Strength & Conditioning  has helped me not only on the field, but off the field as well. I am confident in my body appearance and it has helped me realize that I can do anything if I work for it. On the field I feel fierce and powerful in anything that I do because I know that I’m not going to get knocked over by anyone.”
Courtney McGhee ’13, soccer, tennis, and softball