BHCH Strength and Conditioning

Congratulations Noah! @noah_conley_

Coach Koolstra!!!!

Congratulations to Ireland for signing to play volleyball at the next level! We are so proud of you and know you will do great things. 💙🏐💛

🏆 LeBron James just played his 1,611th NBA game (tying the all-time NBA record) Here, he talks about how he handle his in-season strength training & schedule Young athletes: In-season training = vital part of longevity/health!

A player should never ask for feedback if they aren't prepared to change something. Otherwise, they are asking for a compliment.

Just because a football player has a good 40y doesn’t mean they’re going to have a good 100m Just because they run track doesn’t mean they’ll get a faster 40 either

If your athletes aren’t sleeping enough, they’re paying a metabolic tax. 1 week of 4–6 hrs sleep:
• Glucose tolerance ↓ 30–40%
• Insulin response ↓ ~30%
• Muscle protein synthesis ↓ ~19% Now it hits performance— Reduced brain glucose metabolism → weaker neural drive. No fast signal → no fast-twitch recruitment → ↓ RFD & explosiveness. You can still produce force… just not quickly. 
And that’s what limits performance.

Sleep quality and duration drives our appetite, mood, focus, concentration, health, recovery and overall performance! 📊 70% of high school athletes are not getting enough sleep. ⚠️ Student-athletes who regularly sleep < 8 hours per night are 1.7× more likely to get injured and fatigue faster. Meanwhile, the pros do the opposite. They sleep more, not less because recovery, hormones, strength, focus, and injury prevention depend on it. 👉 Testosterone, growth hormone, muscle repair, and brain recovery are all driven by sleep. You cannot out-train poor sleep. And this doesn’t just apply to athletesadults need it too. Many adults crave sugary foods high in kcal but low in nutrition to "focus". A simple rule to live by: Never stay up late for something you wouldn’t wake up early for. If you want to understand: • How much sleep student-athletes actually need • Why sleep deprivation sabotages performance and health • What parents and athletes can do now Read the full breakdown ⬇️ 🔗 nutritionwithwendi.com/blog/how-much-…

February's male athlete of the month is Chris Pena. Chris is Mr. Consistent and has always worked hard in the weightroom. He's been more of a leader and really leads by example to the younger kids. Get ready for a monster soccer season from Chris!

February's female athlete of the month is Kailyn Fitch. Kailyn said at the start of the semester she'll lock in for every lift and she did just that. She gets the most work done in each class, she pushes herself to do more and more everyday, and has really grown as an athlete

Congratulations to Noah Conley for making the All Substate team!

“We’re not going to recruit selfish guys, I guys, or guys who don’t want to pay the price.” - Curt Cignetti 🔥 That line should be printed on every locker room wall in America. Talent matters. But mindset, toughness, and team-first habits matter more.

Private skill trainers who know their high school kids are training six days a week with their high school program and push them to come do extra skill sessions at night/after Saturday games/on Sundays are negligent. It’s no surprise how injured / beat up and physically underdeveloped our kids are.

Iowa Print Sportswriters GBB All-State CLASS 4A 1st team Melina Snoozy, Bishop Heelan Maryn Franken, Sioux Center 2nd Ella Otten, Bishop Heelan Trishelle Miller, Bishop Heelan 3rd Ady Jeltema, MOC-Floyd Valley Avery De Haan, Storm Lake Bre Van Den Top, Sgt. Bluff-Luton #iahsbkb

#MOVE2026: The latest KMAland Girls Swimmer of the Year is on her way to the next level with Southeastern Conference program Arkansas. @scmetroswimming @BHCS_Athletics @RazorbackSD Story from @d2mart: kmaland.com/sports/kmaland…

Bishop Heelan’s Melina Snoozy named to the Class 4A all-tournament team. #iahsbkb

Friday Night 𝐖. 🔥

Congratulations, ladies!

Congratulations to our All MRAC selections!

2025-26 Bishop Heelan Crusaders -MRAC champions -Class 4A state semifinalists -First Heelan team to finish regular season undefeated #iahsbkb