Reno Huskies Win!

My Reno High Huskies upset the #1 ranked Reed Raiders last night 29-27. Reed was undefeated going to last nights game. Over the last several years Reed has dominated Northern Nevada 4A football. My Huskies hung tough in a very close game all night, then with 1:40 left in the game Reno scored the go ahead touch down shortly after recovering a Reed fumble at mid field. Reed received the kick off and then drove all the way to the Reno 4 yard line, then with only 4 seconds on the game clock Reed attempted a game winning field which Reno blocked in dramatic fashion to seal a major upset victory for my Huskies. It was an amazing win on Reed's field. I am very proud to be their strength and conditioning coach.

Coach George W. Phipps     

Last weeks Training

Tuesday-
Heavy Leg Press- warm ups and then 3x10 going as heavy as we could.
Belt (Iron Mind) Squats- warm ups x10, then 3x10 as heavy as possible.
Banded Leg Curls- 3x15
Abs- GH sit ups- weight on the head (35 lbs.) 2x25

Wednesday-
Bench Press- raw
2-3 warm ups x 5 reps, then do 85%x5, 90%x3
Reverse Bands (light bands) start at 90% x5 then add weight to each set until you can't do 5 reps.
Decline Bench- 3x10
Single Arm Shoulder- 3x8
Laterals- 3x10
Aichs Tri's - 3x10
Tri Push Downs- 3x15
Abs- V- Ups 50 reps, Denise Austin Hip Ups- 40 reps.

Thursday-
Db Curls- 4x10
Arnold Curls- 3x10
Pull Ups- 4x10
Supported Rows- 3x10
Arrow Pulls- 3x15
Abs- Crunches-40 reps, Ab Wheel- 30 reps

Friday-
Powerlift Good Mornings- 2-3 warm ups, then 2 or 3 heavy sets ending with a Max Effort set of 5 reps. I went 455 x 5.
Db Single Leg Stiffs- 3x7 Last set I went 60's
Side Bends- 3x15
Abs- Butte Sit Ups- (35 lbs plate) 2x20

We had a very good week and everyone worked very hard.

Coach George W.Phipps

  

My Huskies are back on track

After a horrible loss to North Valley's three weeks ago, my Reno High Huskies have righted the ship to win two in a row. My Huskies beat Hug 45-7 last Friday night and we played some very good football on the road. This week is the big one against undefeated Reed High School, over the last ten years Reed has been the most dominate team in Northern Nevada and this year is no different, so it be a major challenge for us to play them close.

Coach George W. Phipps  

4 weeks to the WABDL Worlds

HI Everyone,

Here is a look at last weeks training.

Tue-
Pin Squats- (goal to work up to 2 set of 5+ at 85%) warm ups x 5 reps up to 80%x5, then 85%x5+ x2
Belt Squats ( use a squat belt from Ironmind) 3x10 very heavy. These are done wide which helps build a big squat.
Heavy Back Extensions- (we use a 100 lbs plate) 3x15
Abs- Bent Knee sit ups- 50 reps, Knee to Chest- 50 reps

Wed-
Bench Work-
Warm ups x 5 reps do 2-3 warm ups. Goal is 2 sets of 5 reps at 85%. (Raw work after 85% sets try 1 set at 90%x3) Then do 3 board work x 5 reps adding weight to each set until you fail, then add more weight and do 3 reps until failure.
Shirts on after 90%x3, then do 3's until failure, and then 1 last set x 1 rep.
Behind the head Shoulder Press- 1 warm up x5 then 3x5 add weight to each set.
Db Laterals- 3x10
Pec Deck- 3x12
SUPERSET- Single Arm Db French Press- 3x10, Tri Push downs- 3x15
Abs- Crunches- 50 reps, Denise Austin's 30 reps, Ab wheel- 20 reps

Thursday-
Upper Back work
EZ bar Curls- 3x10
Hammer Curls- 3x10
Pull ups- 3x10
Db Rows- 3x15
Db High Pulls- 3x8
Arrows Pulls- 3x15
Abs- Butte Sit Ups ( place a 25lbs plate on you head and sit up passing the plate to your partner who is standing on a bench. The only reps that count are when you sit up and pass the weight to your partner.) Do 25 reps, Ab Wheel- 20 reps

Friday-
Rack Pull below the knees
Work up to 85% x 2x5.
Single Leg Db Stiffs- 3x10
Plate Shrugs- 3x15 (100 lbs plates)
V-Ups- 60 reps

We had a good week. Joey crashed his motorcycle so he was out all week, but I am hoping to have him back this week. My lifting is good right now, so I am hoping that I will have a good worlds.

Coach George Phipps