Summer Weightlifting Information 2025
High School H&H Weightlifiting Information
You will notice that the first two weeks in July, the girls will lift in Hampton and boys will lift in Heartland. The rationale is that Heartland's north gym will be under construction, and the high school volleyball camps will need to be held in Hampton because of the construction. In the event that dates/times/locations change, that information will be communicated with your child via SportsYou.
High School Boys and Girls Lifting Sessions
Session 1 - 6:00 AM (both sites)
Session 2 - 7:15 AM (both sites)
Session 3 - 8:30 AM (Heartland only)
Session 3 is only available for those students who cannot find transportation to Hampton. If your gender is in Hampton during a given week and you cannot find transportation to Hampton, you are eligible to lift during session 3 at Heartland. Junior high will be lifting at 8:30 a.m. so we ask that due to lifting space, that session 3 is not abused.
Junior High Weightlifiting Information
Junior high students have the opportunity to lift weights and build strength.
Below is the information in regards to junior high summer weights. Heartland junior high students will lift at Heartland all summer long. The first day of summer weights will begin Monday, June 2, at 8:30 a.m. in the new Heartland weightroom. We will follow this format:
Mondays and Tuesdays will run as Day 1.
If you lift Monday, you do not need to lift on Tuesday. Likewise, if you do not show up on Monday, you can show up on Tuesday to do the Day 1 lift.
Thursday and Fridays will run as Day 2.
If you lift on Thursday, you do need to lift on Friday. Likewise, if you do not show up on Thursday, you can show up on Friday to do the Day 2 lift.
This is a change from previous years, this is our rationale for 2 days a week:
1) NSCA (National Strength and Conditioning Association) recommends 2–3 nonconsecutive days/week for youth resistance training to allow recovery and reduce injury risk.
Source: NSCA Position Statement
2) Faigenbaum et al. (2009) found that twice-weekly training improves strength and motor skills in children and adolescents without over training.
Reference: Faigenbaum, A. D., et al. (2009). Youth resistance training: Updated position statement paper from the NSCA. Journal of Strength and Conditioning Research.
3) American Academy of Pediatrics supports 2–3 days/week with supervision and proper technique, focusing on form over frequency.
Thank you for taking the time to understand the rationale behind the junior high summer weights lifting schedule. We look forward to seeing your child in the weight room.