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オリエンテーション 2018
  • 11月15日（木）または　11月16日（金）15:45   体育館の2F
  • Thursday, November 15  or  Friday, November 16, 15:45, upper level of gym

BE STRONG. SABERSTRONG.
WE DON’T DIET AND EXERCISE.  WE EAT and TRAIN: LIFTING, JUMPING, SPRINTING. EVERY DAY.

Sabers Fitness Floor
Visit the Sabers Fitness Floor on the upper level of the Sabers gym.
A variety of strength equipment is available for high school student and staff use. Be strong... be SaberSTRONG!

SaberStrong philosophy
  • athletic lifts: dynamic, explosive, powerful
  • compound lifts: multijoing, effective, efficient
  • heavy lifts: squats, deads, cleans, presses​
  • plyometrics: jump training, bouncy stuff
  • creative lifts: battle ropes, sand bags, medicine balls, peg board, ab roller
  • classics: pushups, pullups, burpees, jump rope, calisthenics
  • informed training: study strength training; make it a lifelong pursuit
Video
Orientation, parent permission
教職員の監視監督のない中でのウエイト・トレーニング施設の利用のための承諾書
​High school students wanting to use the Sabers Fitness floor must go through an orientation (offered once or twice a trimester)
and submit an online parent permission form.
PHOTOS
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Dynamic, explosive, heavy lifts. Multi-joint compound exercises. Fun, creative, athletic movements.
FITNESS FLOOR REGULATIONS
HOURS
  • before school (7:30-8:25)
  • during school (アンスケ; with PE teacher permission)
  • after school (15:30-16:25)
  • after 16:30 only when directly supervised

GOAL: To help Sabers athletes become
  • stronger
  • faster
  • quicker
  • bouncier
  • leaner
  • more flexible
  • more agile
  • more confident
  • less prone to injury
EQUIPMENT 
  • power racks (2)
  • barbell shafts (4), curl bar (1)
  • benches (2 flat, 1 incline)
  • barbell plates (over 260 kg)
  • dumbbells (over 200 kg)
  • compound lifting areas (deadlifts, cleans, snatches) w/ rubber mats
  • heavy "battle ropes" (2)
  • medicine balls, wall balls (10 kg x 2, 5 kg x 1)
  • sandbags (35 kg, 30 kg, 25 kg, 20 kg, 10 kg)
  • plyometric jumping box (40-50-60 cm)
  • pull up bars (3), dip station, peg board
  • gymnastics rings
  • TRX suspension training cables
  • assist bands
  • ab rollers
  • jump ropes
  • climbing ropes
  • Some equipment generously donated by Decathlon.
Olympic sprinters' speed, jump, and strength training videos
  • Allyson Felix (2:10; wall balls, pull ups, sprints, plyos, cleans, overhead presses)
  • Other sprinters (cleans, sprints uphill, pull ups with bands, snatches, hurdle jumps, cycling top speed, rope, treadmill incline)

Olympic weightlifters jumping ability (This shows the potential benefits of heavy power lifts on vertical leap.)

Introduction to the squat. Good 30-minute comprehensive introductory video about squatting - for both women and men.
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before
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after (June 2017)

​Domyos "hex" rubber dumbbells -
5 kg, 7.5 kg, 10 kg - provided courtesy
of Decathlon sporting goods company.