WEIGHTROOM BY-LAWS: SUMMER PROGRAM
1.FOLLOW ALL SCHOOL RULES
During the Summer program, all school rules including “Code of Conduct” and “Dress Code” rules are in effect. Rule infraction may result in dismissal from the weight training program and subject the student to school disciplinary action.
2.KRHS STUDENTS ONLY
Kettle Run High School’s weight training facility is designed for and may be utilized by Kettle Run High school students ONLY. Family members and friends who are not students at KRHS are not permitted to use the facilities.
3.COMMUNICATE WITH COACH WHISENANT REGARDING PHYSICAL LIMITATIONS
All students are strongly encouraged to obtain a medical physical prior to joining the strength training program. Though not required, a physical can determine pre-existing conditions, which introduce limitations for the student and subsequently enhance lifter safety. However, all students are required to submit a Safety Procedural/Background Information form.
4.SET UP AN ORIENTATION TIME WITH COACH WHISENANT
All non-athletes and pre/off season lifters must receive orientation prior to beginning the KRHS strength training program. During the Summer program, new student-lifters should see Coach Whisenant regarding an appropriate orientation time and date.
5.BRING WORKOUT CLOTHES
The specific weight training dress code includes: clean, dry athletic shirt, athletic shorts, and athletic shoes (sweat shirt/pants are okay). NO jeans, jean shorts, dress shirts/pants/shoes, flip flops, sandals, loafers, or bare feet. Students who do not come prepared to weight train will not be allowed to weight train.
6.YOU MUST SIGN-IN AND SIGN-OUT
All non-athlete lifters and pre/off season lifters must sign-in the weight room upon beginning and sign-out of the weight room upon ending a workout session.
7.FOLLOW THE PROGRAM
All students will be placed on a structured weight training program individualized for the students’ needs designed by Coach Whisenant. Those who do not follow the program specifically may be dismissed from the weight training program for the remainder of the workout cycle.
8. ATTENDANCE POLICY
During the Summersession there is no attendance policy. However, allstudents are encouraged to take advantage of as many sessions as possible to maximize the learning of exercises, drills, andpromote a safe and optimal development.
9.USE THE INSTRUCTED WEIGHT TRAINING AND SPOTTING TECHNIQUES
Students whom continue to fail to follow instructions in regards to specific weight training techniques and spotting requirements as directed by Coach Whisenant present an immediate safety hazard and will be dismissed from the weight training program indefinitely.
10.WEIGHTROOM = WORKROOM; BE HERE TO WORK
The weight room is a work room. Students involved in the weight training program will utilize consistency and effort in working towards specific goals set by the Coach and student. A lack of concentration generally accompanies a lack of effort. This is an immediate safety hazard. Students who do not put forth a sufficient effort and/or do not display a desire to learn will be dismissed from the weight room indefinitely.
11.LIMIT THE TALKING AND DEVICE USAGE
When weight training, it is common to allow recuperation time between sets or exercises (1-4 minutes depending on type of workout). It is during this time that brief small talk is common and acceptable. This type of talking is acceptable only because it is done so without decreasing the effects of the workout. Excessive talking diminishes the effect of weight training and thus wastes the time of the lifter and Coach, wastes space and equipment availability to others, and promotes an atmosphere which distracts students who are working with purpose. During workouts, devices should not be used for social media purposes. Device usage should be restricted to music and workout programming. Students who continuously talk in an excessive manner or are on their devices for social media purposes will be dismissed from the weight training program for the remainder of the workout cycle.
12.ABSOULTELY NO HORSE PLAY
Wrestling is for the wrestling mats and basketballs are for the gymnasium. “Playing” with any exercise equipment can be harmful to the lifter and equipment. To enhancesafety in the weight room and preserve our equipment, any student involved in an activity deemed horseplay by Coach Whisenant will be dismissed from the weight training program indefinitely.
13.NO UNAUTHORIZED WEIGHT TRAINING
A coach must always be present. Students found in the weight room unauthorized will be dismissed from the weight training program indefinitely.
14. USE YOUR DESIGNATED TRAINING TIME
All athletes will use one of 4 training times. These Summer sessions include
- An “All Girl 9-12th Grades” session
- A “9th Grade Boys Only” session
- A “10-12th Grades All Boys Non-Football” session
- A “10-12th Grades Football Only” session
The division of these groups allows a safer number of weightroom users the use of the facilities.
The grouping also serves to minimize distractions thus optimizing the working and learning environment.
15. YOU MUST STAY IN THE WEIGHTROOMS
Any students involved in the strength-training program that are observed “hanging out” in the halls outside the weightroom; going to the gyms, team rooms,training room, or any other part of the building unauthorized will be subject to dismissal from the strength training program indefinitely.
16. CLEAN UP AFTER YOURSELF / DON’T ABUSE THE EQUIPMENT
Students must return all equipment to “home spots.”
- weight plates returned to weight horns 4. Dumbbells tothe dumbbellrack
- barbells set to flat bench press position 5.Collars hanging at top of power racks
- benches and J-Hooks set to flat bench press (safety latches at bottom 2 keyholes) 6. Bands, foam pads, belts, etc. to file cabinets
Students whom continue to fail to clean their areas of use or use the equipment in a manner deemed abusive by Coach Whisenant may be dismissed from the strength training program indefinitely.
17. BUY FOOD AND DRINKS AFTER WEIGHT TRAINING, DRINK WATER DURING YOUR WORKOUT
No eating or drinking in the weightroom. During workout sessions, students should use the water fountain located besides the training room. Food should be consumed only after a workout is completed prior to leaving the building and grounds. Sports drinks purchased should be consumed before or immediately following workouts (they are best utilized this way with workouts of this duration). Students involved in the weight training program found purchasing/consuming food/drinks from machines during a workout and/or spending time outside the weightroom deemed excessively Coach Whisenant may be dismissed from the strength training program for the remainder of the workout cycle.
18. WHEN YOUR WORKOUT IS DONE, YOU MUST LEAVE THE BUIDINGAND GROUNDS
All students must leave the building and building grounds immediately upon the completion of their session. This means students whom do not drive must have their rides waiting for them. If your ride can not pick you up at the end of the session time, do not attend the session.
19. YOU ARE RESPONSIBLE FOR YOUR VALUABLES; LOCK THEM UP!
All non-athlete and off/pre-season lifters are responsible for securing his or her own valuables. These lifters must utilize the PE locker room if accessible. Lifters are encouraged to bring a combination lock from home to secure items. You must remove the lock after each workout- it will be cut off if not removed (suggestion- store lock in a workout bag or backpack). Only when the P.E. locker room is not accessible (being used by a team) may personal belongings be brought into the weightroom. “Team” locker rooms are used by in-season athletes only and NOT to be used by non-athlete lifters or off/pre-season lifters. Any non-athlete, off/pre-season lifter found in an in-season team room will be dismissed from the strength training program indefinitely.
20. WATCH AND LISTEN FOR WEIGHTROOM SCHEDULE CHANGES
The weight rooms operating hours are subject to fluctuations like all other school activities. Students involved in the Summer strength training program need to stay current of updates, changes, and closings. This is done by paying attention to in-weightroom announcements, looking for postings outside the weightroom door, and checking the following website-
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Thank you parent and student-athlete for reading and agreeing to abide / support KRHS Weightroom By-Laws.
In doing so, please refer to the Summer Background/ Safety Procedural Agreement Form to provide signatures.