Program Purpose
A. Improve Physical Durability and Longevity Through Movement-Based Training
This program utilizes a structured system of mobility and various resistance training progressions
to build resilient, adaptable athletes. By emphasizing joint integrity, controlled ranges of motion,
and coordinated full-body movement patterns, athletes develop the physical durability needed to
withstand the demands of their sport. The goal is to provide sport coaches with players who
move efficiently, reduce injury risk, and maintain availability throughout the season.
B. Enhance Athletic Performance Through Integrated Movement Systems
Training is built around fluid, multi-directional movement sequences that improve strength,
stability, mobility, and body control simultaneously. Our training reinforces foundational
patterns such as crawling, rotating, decelerating, and transitioning between positions, which are
key elements in all sports. This approach bridges the gap between the weight room and on-field
performance, developing faster, more explosive, and better-coordinated high school athletes.
C. Develop Discipline, Body Awareness, and Team Culture
The structured nature of our training sessions require focus, precision, and attention to detail.
Athletes are challenged to master movement sequences, creating a strong sense of discipline and
ownership over their development. Within a team setting, this system promotes accountability,
communication, and a shared standard of effort. The result is not only improved physical
performance, but stronger team cohesion and more self-aware, coachable athletes.
Spring Schedule (After School)
Monday: 2:31 – 3:30pm Off-Season Group Training (All Athletes)
Tuesday: 2:31 – 3:30pm Off-Season Training (All Athletes)
Wednesday: Closed
Thursday: 2:31 – 3:30pm Off-Season Training (All Athletes)
Friday: 2:31 – 3:30pm Off-Season Training (All Athletes
JDHS WEIGHT ROOM RULES & REGULATIONS
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
allowed.
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
EQUIPMENT WITHOUT PROPER KNOWLEDGE.
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
appropriate.
Strength & Conditioning Coach
Mark Cugliari MS, CSCS, RSCC
mcugliari@springfieldschools.com