Weight Training

Player Development and Training Outline:

The Penn Manor Football program has historically participated in a weight training program. The current program has been developed following the guidelines of the National Strength & Conditioning Association and BFS (Bigger Faster Stronger) program. In addition the program uses the principals, foundations, biomechanics, and physiology promoted by Dr. George L. Panzak.

The program will be year round and continuously challenge each athlete towards accountability, hard work, and effort to improve physically and mentally.

• Prep Phase: December - January Building a foundation focusing on technique
• Phase 1 February - March Strength phase/Moderate to heavy loads
• Phase 2 April - May Conversion of power and agility
• Phase 3 June - July Power, Speed and Endurance
• Phase 4 August (In-season) Maintenance - Maintain strength
• Phase 5 December - January Recovery and Return to building foundation

Football Speed and Agility Training Specifics:

• Phase 1 Ground Based Running Mechanics
• Phase 2 Acceleration
• Phase 3 Progressive change of speed
• Phase 4 Sudden change of speed
• Phase 5 Balance and coordination

Players are required to sign in to report and confirm their attendance. Champions begin in the weight room. For athletes not involved in a winter or spring sport their attendance in the weight room is required. It is important to also be aware the properly conditioned athletes statistically have reduced injuries and concussions.

The Iron Comet: Beginning in May and continuing till the first week of August players must attend a total of 30 times. (Point totals may vary based on the school calendar) A max of 3 points may be earned each week. The weight room will be open 70+ times during that period. Athletes earning 30 points will receive an Iron Comet Award T-shirt. The weight room is open specifically for the football team Monday, Wednesday and Thursday mornings. Additionally the weight room is open Monday and Wednesday evenings. If a player is unable to make those scheduled times they can check with the coaching staff, because it may be possible to attend with another Penn Manor team.

Pound Club: Athletes can earn membership to the 1200, 1100, and 1000 pound club. This is a combination of three lifts: bench, squat, and dead lift. Totals are assessed the first week of August during the Max Week. This club began in 2016, and the athletes earning membership are listed below.

1200 Pound Club

2017-Ben Wright , Sr. 1210 pounds, current record
2016-Joe Santiago, Sr

1100 Pound Club

2017 Casey McCollum, Sr-Tie Record Holder
2017-Paisun Harris, Sr
2016-Klye Groff, Sr-Record Holder
2016-Ben Wright, Jr
2016-Cole Heckaman, Jr

1000 Pound Club

2017-Joel Stoner, Jr
2017-Greg Zanowiak, Jr
2017-Cole Heckaman, Sr
2017-Vinny Vozzella, Sr
2016-Danta Jones, Sr,
2016-Daniel Mahoney, Sr,
2016-Shane Shirk, , Sr,
2016-Adam Presnell, Jr,
2016-Vinny Vozzella, Jr,
2016-Casey McCollum, Jr,
2016-Cavan Zechman, Sr,
2016-Paisun Harris,, Jr

Tim Hite

Tim Hite - Weight Room Lifting Coach.

Coach Hite works hard with the team and is providing the team with great leadership and consistency in the weight room. Coach Hite is a graduate of Altoona Area High School, where he was a 3X state medalist in Track and Field. He is also a graduate of Lock Haven University with degrees in Health and Phy Ed, Sports Administration, and a minor in Aquatics and Coaching. As a college student he continued to see success in Track and Field as a member of several championship teams. Tim has coached Track and Field at Altoona High School, Hempfield High School, and at Kutztown University working with several championship teams. Coach Hite began working as a weightlifting coach in 2012. In 2015 he competed as a 77kg weightlifter and qualified for USAW American Open and competed at the USAW Nationals. Coach Hite has earned a Level 1 Sports Performance Certification with USA Weightlifting, and has as a Technical Certification with US Track and Field Cross Country Coaches Association. Coach Hite joins our team with knowledge in coaching and lifting. He is married and has two young children. We are glad to have Coach Hite and his experience.