skip navigation

Strength & Conditioning

Jeff Tarnowski

Jeff Tarnowski

WHS Strength & Conditioning Coordinator

Phone: 715-239-5171


Woodbury Royals Strength & Conditioning

About 

The Royals Strength & Conditioning Staff is always working hard to better help our athletes' reach their full potential in sports performance. We expect excellence on the field and in the weight room, as well as off the field, in the classroom and community. Helping athletes realize their full potential athletically, while also pushing them to achieve their goals academically is our goal.

Mission

The mission of Royals S&C is to enhance the performance of our student-athletes using scientifically proven and time tested training methods. Along with performance enhancement, decreasing the risk of injury is our top priority. Our Coaches design and implement year round strength, speed, agility, conditioning and injury prevention programs for all varsity sports.

Philosophy

Royals S&C believes in determination, sacrifice, attention to detail, passion, team spirit, and good old-fashioned hard work. We believe that each athlete is an individual, therefore we will not treat every athlete the same. We will treat Royal student-athletes the way they deserve and earn to be treated. We believe that personal greatness is measured against one’s own potential, not against someone else on the team or elsewhere. We believe that when excellence becomes tradition, greatness has no limits.

“Today I will do what others won't, so tomorrow I can accomplish what others can't.”

– Jerry Rice



royal_strength Woodbury S&C royal_strength

 

ROYAL POWER & SPEED

 

SUMMER 2017

 

 

Make Yourself More Athletic This Summer

No matter what sport you play, getting bigger, faster, stronger and quicker will help you perform at a high level in 2017-18.  This is an 8-week program starting June 12, 2017 and continuing until August 4, 2017 with an OFF WEEK of July 3-7.  This is a great way to pace your summer development and show your ROYAL PRIDE!

We are offering five sessions:

·      Varsity Wrestling Session (Comm. Ed Registration Code C439)

o   7:30-8:30 am

o   Open to grades 9-12

o   Target group:  Boys Varsity/JV/B-squad athletes for 2017-18

·        Boys Varsity Session (Comm. Ed Registration Code C440)

o   8:30-10:00 am

o   Open to grades 9-12

o   Target group:  Boys Varsity/JV/B-squad athletes for 2017-18

·        Girls Varsity Session (Comm. Ed Registration Code C441)

o   10:00-11:00 am

o   Open to grades 9-12

o   Target group:  Girls Varsity/JV/B-squad athletes for 2017-18

·        M.S./Int. Session (Comm. Ed Registration Code C442)

  11:00-12:00 am

o   Open to grades 7-12

o   Target group:  Intermediate level athletes or those new to training

·        Varsity Session II (Comm. Ed Registration Code C443)

o   12:00-1:00

o   Open to grades 9-12

o   Target group:  Boys and Girls Varsity/JV/B-squad athletes 2017-18

Any student-athlete can sign up for ANY session based on what fits your schedule.  Sessions will focus on strength training and agility on Mondays, Wednesdays, and Fridays, and it will focus on speed development on Tuesdays and Thursdays. 

Each session costs $150, and you can register online at www.cecool.com or fill out a registration form and turn it in to the WHS Activities Office or mail it to Community Education.  Grab your teammates and commit to training to be at your best come the 2017-18 school year.

 

There will come a time when winter will ask:

What have you done all summer?”

 

 

Fitness and Performance Center Hours:

Monday - Friday:   7:00 am - 8:30 am and after school 3:15 pm - 5:00 pm

​                                                                                  

 

ROYAL ELITE

 

​ROYAL ELITE STUDENT ATHLETES will be recognized each month and will receive NIKE sports performance gear for showing a positive attitude, consistent attendance and being 100% committed to the Royal Sports Performance Program....will this be you?

 

SEPTEMBER ROYAL ELITE

KELSEY MOOREHOUSE

COLE PETERSON

OCTOBER ROYAL ELITE

ASHLEY MICKSCHL

SHANNON MOTZKO

NOVEMBER ROYAL ELITE

GAVIN BRADLEY

AMANDA DICKMEYER

DECEMBER ROYAL ELITE

JOHNNY RAJAN

ELLIE CONDON

JANUARY ROYAL ELITE

MAN CARVER

RUNO EGI

FEBRUARY ROYAL ELITE

COLE SMUTNEY

MICHAELA NORVE

MARCH ROYAL ELITE

ANDRE MCADORY

ANNA O'CONNOR

 

 

 

 

 

 

 

 

 

 

 

 

 


 

 

ROYAL SPORTS

PERFORMANCE

 

​


COMPREHENSIVE

OFF-SEASON PROGRAM



DAY 1 - AGILITY

STAR DRILL

DAY 2 - PLYOMETRICS

PLYOMETRIC BOX JUMPS

DAY 3 - SPEED/CONDITIONING

BB'S - 10 YD SPRINT/20 YD SPRINT/40 YD SPRINT


 

 

 

 

​

 

RESOURCES

 

Sports Nutrition

Athletes and Juice Plus+® Image 17 Fruits Vegetables & Grains Juice Plus+® is whole food based nutrition, including juice powder concentrates from 30 different fruits, vegetables and grains. Each ingredient is specially selected to provide a broad range of nutritional benefits. Juice Plus+® is a complement to a healthy diet. Juice Plus+® is the simple, convenient, and inexpensive way to add more nutrition from fruits and vegetables to your diet, every day. Juice Plus+® is supported by clinical research conducted by researchers at leading hospitals and universities around the world and published in peer-reviewed scientific journals. Juice Plus+® contains a wide variety of nutritionally dense fruits and vegetables reduced to juice powder concentrate using a proprietary process. Fruits and vegetables contain many phytonutrients, from such familiar vitamins as vitamin C and beta-carotene, to less widely known antioxidant compounds, including polyphenols, flavonoids. It also includes the carotenoids beta-cryptoxanthin and lycopene. Below are a few examples of the broad range of phytonutrients found in fruits and vegetables, but remember that there are many more than those listed here: Our blend contains Apple, Acerola Cherry, Cranberry, Orange, Papaya, Peach, Pineapple, Tomato, Oat Bran, Beet, Broccoli, Cabbage, Carrot, Kale, Parsley, Spinach and Brown Rice Bran.

Pre/Post Workout

50 Awesome Pre and Post Workout Snacks

S&C Links

Strength & Conditioning Links



ROYAL PRIDE!