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Strength & Conditioning Program

Summer 2023 - 2024

Strength and Conditioning Program


Session 1 7:00 a.m – 8:00 a.m Football
Session 2 8:00 a.m – 9:00 a.m Boys Basketball
Session 3 9:00 a.m – 10:00 a.m Group Workout 1 (All Sports)
Session 4 10:00 a.m – 11:00 a.m Group Workout 2 (All Sports)

(Times subject to change due to participation totals)

PLACE: Jonathan Dayton High School. Monday, Wednesday, and Friday training sessions
will all take place in the JDHS weight room. All athletes will enter the building through door #13
(rear parking lot), and exit through door #13.

1. All athletes must have a current physical on file with the school nurse.
2. Must be planning to participate in a sport for the 2023-2024 school year.
3. Must have permission/acknowledgement form signed by a parent/guardian (will
be provided to you before first session).
4. Must bring own water

1. Be on time
2. Shoes tied
3. No jewelry
4. No cell phones
5. No ego!
*All dates subject to change in case of emergency and participation totals.
(Be sure to check email the night before a session in case of cancellations)
Week 1 June 26th – June 30th M/W/F 3
Week 2 July 3rd – July 7th M/W/F 3
Week 3 July 10th – July 14th M/W/F 3
Week 4 July 17th – July 21st M/W/F 3
Week 5 July 24th – July 28th M/W/F 3
Week 6 July 31st – August 4th M/W/F 3
Week 7 August 7th – August 11th M/W/F 3
Week 8 August 14th – August 18th M/W/F 3
Week 9 August 21st – August 25th M/W/F 3


1. You must be a student or employee of JDHS. No student is ever permitted to use or be in the weight
room without proper supervision (by weight room coordinator/teacher/or approved facilitator).
2. Prior to use of facility participants are required to sign agreement/release form.
3. Always sign in at desk upon entry to weight room.
4. Bags ARE NOT permitted in the weight room.
5. NO FOOD, GUM, CUPS, OR DRINKS ALLOWED IN THE WEIGHT ROOM. Secured tight water bottles are
6. No horseplay at any time.
7. Proper attire must be worn at all times. T-shirt, sweats or shorts, and closed toe shoes. No jeans or
open toed shoes are permitted.
8. Return all equipment to their respected areas. All free weights are to be returned to their correct
weight racks and or weight trees.
9. Report all injuries and equipment/facility irregularities immediately to staff.
10. If you don’t know how to properly use a piece of equipment, please ask the staff. DO NOT USE
11. Use equipment for its intended purpose.
12. Use a spotter when lifting free weights.
13. Collars/safety clips are mandatory on all barbells.
14. No equipment is permitted to leave the weight room without permission from weight room staff.
15. Harassment or offensive behavior of any kind will not be tolerated in the Jonathan Dayton High School
Weight room.

These rules and regulations exist for the safety and respect of all users. Supervisors reserve the right to ask
anyone to leave for failure to comply with these rules and regulations. Any behavior deemed inappropriate
may result in loss of one’s access privilege along with any penalties Jonathan Dayton High School may feel is

Mark Cugliari MS, CSCS, RSCC

Strength & Conditioning Coach