Supplemental Exercises Away from the IHS Gym

Issaquah High School, Winter 2022 – 2023 Strength and Conditioning

Prepared by: Coaches Pat Burke and Niall Wachtman, Track and Field Program

Here is some general guidance to assist athletes who want to perform additional the strength and conditioning activities outside of the IHS gym sessions.


  1. If your schedule permits, target a total of 3 to 5 strength and conditioning sessions per week, including days spent in the IHS winter program. Avoid back-to-back heavy lifting days; allow for rest and recovery ahead of your more rigorous lifting.
  2. Add sets or weight as you build strength and gain confidence in the exercises.
  3. Safety first!  If working out alone be particularly mindful of safety, and do NOT perform exercises like bench press that require a spotter

If you are working out at home:

  1. Be creative and innovative, working with the equipment you have. Use our philosophy of “making light weights heavy” with single leg exercises and other movements that challenge balance and core stability
  2. Suggested exercises:
  3. Dumbbell or kettlebell squats
  4. Goblet squats
  5. Single leg Romanian deadlifts
  6. Presses and rows with dumbbells, kettlebells, or barbell
  7. Body weight exercises:
  8. Planks (front, back, side)
  9. Russian twists
  10. Leg raises 
  11. Push ups
  12. Pull ups
  13. Resistance band exercises.  Consider getting a set of rubber bands and attachments to complement your weight work.  Bands will allow you to do pulls, pushes and a comprehensive shoulder routine at home. There are many options available; see below for a link to a good value, versatile package. Note: Make sure that you have a strong, durable anchor point to attach the bands, like a structural column in your garage.
  14. Resistance bands for sale via Amazon.
  15. If you have a barbell but don’t have a rack or squat stands, learn the basic Olympic lift movements, such as the clean progression. Talk to your coaches during a IHS session, and we’ll get you going.

If you are working out at a gym

  1. Use our Saturday and Tuesday progression
  2. Always start with the Dynamic Warmup from our organized sessions, then target 45 to 60 minutes of weightlifting. (By way of reminder, the Dynamic Warmup consists of arm windmills, side shuffles, zombie walk, bounding, lunges, high-knee, and buildup to full speed, with a backpedal return) 
  3. Weightlifting exercises:
  4. Back Squat 3 – 5 sets, 5 reps/set
  5. Squat variations: Single leg, lunge
  6. Bench Press (only if spotter is available), 3 – 5 sets, 5 reps/set
  7. Rows, 3 sets, 8-10 reps/set
  8. Pull downs, 3 sets, 8-10 reps/set
  9. Single leg Romanian dead lift with dumbbell or kettlebell, 2 – 3 sets each leg/10 reps/set
  10. Other new exercises that we add over time, or advance lifts that you have brought into your workout routine
  11. Cool down: Upper and lower body stretching
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