Whiteford Strength and Conditioning
@WHSBobcatsSC
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The official Twitter page of Whiteford Agricultural High School Strength and Conditioning Program
Ottawa Lake, MI
Joined August 2022
Game day ✅ Clean PR ✅ Troy Castillo!
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SCHOOL RECORD! 320 BENCH Nolan Brown
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ACCELERATION 🚀 10+ variations of stances, reactions, and starts we use while training acceleration. ▪️Push-up ▪️1/2 Kneel (FWD & Lateral) ▪️Standing Split (Sprinter) ▪️Standing Square (FWD / BWD / Lateral) ▪️Standing w/Movement (FWD / BWD / Lateral) ▪️Avoidance ▪️Awkward
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High Squats create greater degrees of Shear force on tendons and ligaments. Deep Squats create compressive force, necessary for healthy tendons and ligaments. Squat Heavy, Squat Deep.
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Nolan Brown 315 Bench. Tied the school record
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Congratulations to Haley Lise who placed 2nd in the MHSPLA state meet Saturday 3/8. She benched 180 Squatted 315 and DL 315. She has two state championships (2022 and 2023) and two runner up finishes (2024 and 2025).
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I would like to announce my commitment to Manchester College to play football and throw for the track and field team @CoachWelton_MU @CoachIceJones @coachteeks @WHSBobcatsSC
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Nolan Walker 565 DL and Logan Riffle 500 Squat!
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Prehab relay races for the MS class
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Barbell Strength Standards to set your sights on: The Base 115 Press 185 Bench 225 Squat 315 Deadlift Not Weak. 3-6 months training or less The Standards 1.0 135 Press 225 Bench 315 Squat 405 Deadlift Stronger than Average, But Not Weak. 6-12+ months training The
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Love this picture. So true in sports and in life.
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I’m very excited to announce my commitment to Siena Heights University! Thank you to everyone who has helped me prepare for this opportunity. Can’t Wait to get to work, Go Saints!🔵🟡 @coachteeks @ben_avis @WHSBobcatsSC @CoachKohn12 @ecard6568 @CoachMortonSHU
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Congrats to @shea_ruddy former Whiteford Football player for being named to the D2 All American Team. Excited to see what he does in the next 2 years. @_BobcatFootball @WHSBobcatsSC
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