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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

2020-Ben Weaver, Sr 1345 pounds 7in August 2020, current record

2020-Matthew Ruiz, Sr 1225 pounds in Aug 2020

2017-Ben Wright , Sr. 1210 pounds in Aug 2017
2016-Joe Santiago, Sr

1100 Pound Club

2019 Ben Weaver, Jr 1195 pounds in Dec 2019

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

1000 Pound Club

2020-Jimmy Keck, So 1000 pounds in Aug 2020

2020-Sabastian Rivera, So 1006 pounds in Aug 2020

2020-Isaiah Stoltzfus, Jr 1085 pounds in Feb 2020

2020-Mekhi Lee, Jr 1065 pounds in Feb 2020

2020-JD Robeinson, Jr 1020 pounds in Feb 2020

2019-Doran Adelman, Jr 1000 pounds in Dec 2019

2018-Adam Becker, Sr

2018-Joel Stoner, Sr

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 - 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.

Joe Ditmer – Volunteer Strength Coach

Coach Ditmer provides instruction to lifters in his private home gym in Centerville and is a Penn Manor Volunteer in the high school weight room. Coach Ditmer is a graduate of Lebanon Catholic High School, Millersville University, and Lebanon Valley College’s MBA program. He played football for 8 years, and coached football at PMJC for 6 years. He is also a former Lifetime Natural competitive bodybuilder and powerlifter, qualifying for National’s in his first competitions. Coach Ditmer has been a student of strength training for the past 42 years, and he plans to become a Certified Strength Coach in 2020.

Coach Joe founded Penn Manor Youth Barbell Club (PMYBC) in 2017. PMYBC is a free club with the purpose of teaching young lifters proper technique, gaining strength, improving athleticism, and the value of proper nutrition. In the past 3 years, Coach Joe has worked with well over 100 athletes, and is very proud them and the progress they’ve made!

Coach Joe lives in Centerville with his wife Krisi, and two son’s Alex & Adam. By day, he is Vice President of Sales for a PA-based company.