Ottawa-Glandorf Strength & Conditioning

Most high school athletes don’t need a new workout—they need better nutrition. Biggest mistakes: • Skipping breakfast • Not eating enough • Low protein • Avoiding carbs • Poor hydration Simple rule: eat enough, hydrate, recover. #TitanFuel

A Titan Strong athlete isn't just a lifter; they bring strength, power, and speed to their sports. We measure the Speed, Agility, and Jumps just as much as the Bench Press or Back Squat. These standards bridge the gap between weight room strength and game-day speed.

Trying to gain muscle or recover better? Start with protein at every meal. Easy upgrades: Greek yogurt, eggs, rotisserie chicken, cottage cheese, Fairlife milk, lean beef, deli turkey. Small grocery changes = big performance returns. #TitanFuel

Jr. High Track is happening! Thanks to all of those who already have signed up. If you didn't fill out the questionnaire already and are still interested, please do so using this link: forms.gle/EqANZHQoVoduay… Sign Up closes Wed. The schedule for lifting will come out next week

Do high school athletes need protein shakes? Not necessarily. But they can be useful after workouts or when you’re struggling to get enough protein from food. Rule: food first, shakes second. #TitanFuel

Hard to believe March is already here! Reminder if you want to join the spring off-season workouts you need to fill out the Google Form Sign up. Link: forms.gle/BdJrxxV898xiTa…

michaelhirn.com/titans-claim-s… @AthleticsOg @OGHS_SC @karsynerford @Savannahreck13 @MadisonMcKee27 @OHRockets @wblsports

Rule #3: Don’t cut carbs. Carbs fuel hard training and recovery. Rule #4: Sleep 8–10 hours. Growth hormone is released during deep sleep. Most teen athletes trying to gain size: • Skip breakfast • Under-eat during school • Don’t snack • Sleep 6 hours That won’t build muscle

If you want to gain muscle, here’s the truth: It’s not about finding a new workout. It’s about building better habits. Rule #1: Eat in a small surplus. If the scale isn’t slowly increasing, you aren’t building. Rule #2: Prioritize protein. 0.7–1g per lb bodyweight daily.

It's hard to believe we are in the last week of February already! This week marks the first week of our spring off-season program. If any athletes want to participate, please fill out the Google Form. Link: forms.gle/J2Xa88xkxpPMMh…

“If I’m not sweating, I don’t need water.” Truth: You lose fluids thru: Breathing Normal movement Classroom air Bathroom trips Winter athletes often hydrate worse than summer athletes. You sweat less. You drink less. Performance drops. Hydration isn’t seasonal. It’s daily.

If any Ottawa-Glandorf Jr. High or High School athlete is interested in joining the Off-Season program this spring, please fill out this form. If they have been a part of the Off-Season Workouts this winter, they do not need to fill out this form. Link: forms.gle/LeCQdorCF1YZLn…

This is the last week of our winter off-season lifting. Next week will begin moving to our spring schedule. Be on the lookout for our spring off-season sign up later this week.

A little different look as we go into this week. Monday's schedule will be more compact due to the Freshman Boys Basketball tournament. Squat Rack Assignments for each team will be posted on Schoology.

February is officially here! We will begin going into post season mode as our winter sports start entering that phase of the season. Congrats to our Girls Swim Team for claiming their 7th straight WBL Title!

Looks like we are finally going to be able to go to school this week! With the unique schedule this week, Off-Season will lift on Wednesday & Thursday this week to get some solid training in. Apologize about the changes, but got to take the opportunities Mother Nature gives us!