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The Prowler Junior Linebacker Nick Abramson trains with the Prowler to develop explosive leg drive

STRONG July 1, 2011

LAS LOMAS HIGH SCHOOL VARSITY FOOTBALL

LAS LOMAS KNIGHTS WORK HARD AND THE RESULTS SHOW . . .

Thirty-eight young men are

representing the Knights 2011

varsity football team. They have

been working hard strength

training since December 1st to

get ready for the season.

During the school year, four

days a week the boys get to

school before their classmates

and spend time pushing and

pulling weights to play football

on Friday nights.

Summer started and the

demands of playing varsity

football continues to rise with

workouts in the weight room,

conditioning on the field, seven

on seven competitions and a

four day full contact camp at

Saint Mary’s in Moraga.

The team keeps getting

stronger and the results

showed, at the end of June we

max tested the team. They

DON’T GET ON THE RIDE, IF YOU CAN’T AFFORD THE TICKET

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completed six lifts for maximum

effort before leaving for the

Saint Mary’s camp. Here are

the results;

NAME BP CL SQ DL PP PU

VILLA 245 na 375 425 20

T.HILL 265 225 365 405 205 17

FREN-TESCU

335 285 405 475 225 21

ALVEY 235 295 185 2

KIRSCH 155 155 285 365 125 17

CARSON 205 180 na 365 na na

QUIN-TONG

250 200 315 405 200 20

CAVAN-AUGH

165 145 245 275 135 10

ROMEZ 215 135 225 305 140 15

BRYS 225 200 300 175 26

SCHWEP-PE

205 na na na na na

K.HILL 210 195 315 na 165 21

MILLER 210 195 295 365 175 25

STOM 285 225 425 455 235 8

MCGOFF 205 300 335 165 11

DEIT-RICK

185 165 275 na na 6

SANSON 230 325 165

WOLFE 230 165 275 290 165 6

WOOD 185 na na na na 11

ABRAM-SON

225 195 335 435 195 24

HALLE 125 135 205 na 105 11

NAME BP CL SQ DL PP PU

AMIE 205 135 225 325 155 11

CONNOR SPECK

185 175 255 305 140 17

JARED SPECK

205 195 285 345 155 12

MILNER 185 180 255 na 150 9

GREER 230 195 245 405 175 17

WALKER 165 105 225 245 125 10

PENA-RAMOS

195 175 275 335 145 20

HERNAN-DEZ

150 na 285 295 125 8

JACOB-SON

190 165 275 305 135 10

MAC-BAIN

185 155 na na na na

HOLM 180 165 225 295 145 22

OW 160 155 245 na 140 13

WALSH 215 185 na 325 185 na

HOWARD na na na na na na

GRAVITT 170 170 275 325 140 15

CORBIN na na na na na na

BP=BENCH PRESS, CL=POWER

CLEAN ,SQ=BACK SQUAT, DL=DEAD LIFT,

PP=PUSH PRESS, PU=PULL UPS

NEW TO THE TEAM

Three new team mates for 2011 take the knights to a new levelSenior David Brys, Junior Frank Holm and Junior Dylan Walsh join the varsity football team and bring along a whole lot of talent. !Two sophmores are up Cole Gravitt and Greg Corbin challenge the upper class this year.

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Some Football Advice: 5 Things I Wish Someone Told Me

1. Condition for practice, not the game -

Summer is when you prove yourself and you

don’t see the field if you don’t practice well. If

your an average borderline player who needs

to “Impress to Dress”, you have to kick butt

during the summer. I know because that’s

who I was. So you need to be able to run, run

and run some more. IT TAKES NO TALENT

TO BE IN SHAPE.

2. Have a role and fulfill that role to the

best of your ability- Not everyone can be a

superstar, but sometimes you need a punt

blocker or a wedge breaker. Understand that

football takes all sizes and all skills, so find

something you do well and exploit it. Just

don’t be upset if it’s not getting 20 tackles a

game.

3. Don’t be a dumb jock- Please don’t

feed this stereotype. Read a book and go to

class. You don’t need to be a genius to do

both of these things.

4. Treat the people around you with

respect- This includes the trainers, student

trainers, teachers, janitors, security, parents,

volunteers, media personnel and fans. Don’t

be that guy that never says “thank you” to

someone handing you a water bottle. We all

have bad days, but it doesn’t hurt to simply

tell someone “thank you” when they do

something for you.

5. Value is in the work - The economist

have it all wrong, value is not what someone

else will trade money for. Value is how hard

you had to work to obtain it. If you want your

high school football experience to mean a lot

to you, to have value, then work very, very

hard everyday to play it. In the end the game

will have a special meaning to you and your

teammates.

KNIGHTS PLAY’IN BIG TIME COLLEGE

Senior-”Big” Mitch Frentescu

Kevin Reed,Southern Illinois University

Andrew Shapiro, Fresno State University

Corey Paclebar, Hawaii University

Lucas Gorton, Denison University

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# NAME POSITION

YR

2 ROBBIEOW

WR/DB JR

3 GARRETMCGOFF

RB/LB JR

4 ARDELLROMEZ

WR/DB SR

5 COLEGRAVITT

RB/DB SO

6 DAVIDBRYS

WR/DB SR

7 NICKABRAMSON

RB/LB JR

8 JACKSONMILLER

QB/DB JR

9 ADAMWOOD

QB/WR/LB

JR

10 DEJONWALKER

WR/DB JR

11 FRANKHOLM

WR/DB JR

12 NICK HALLE

WR/DB JR

14 ANGUSMCBAIN

TE/LB JR

17 GREGCORBIN

TE/DL SO

# NAME POSITION

YR

18 BRAYTONMILNER

TE/DL/P

JR

19 MITCHELLHOWARD

K/P JR

21 KYLEHILL

WR/DB JR

22 JAKEVILLA

RB/LB SR

24 CONNORSPECK

WR/LB JR

25 EMILQUINTONG

RB/DB SR

28 KEVENCAVANAUGH

WR/DB SR

32 MAURICEAMIE

RB/LB JR

40 GABE PENA-RAMOS

RB/LB JR

44 KHIREYCARSON

TE/DL SR

50 TYLERDEITRICK

OL/LB JR

51 TANNERHILL

OL/DL SR

# NAME POSITION

YR

52 JOSHJACOBSON

OL/DL JR

53 DERRICKSTOM

OL/DL JR

54 KEELENWOLFE

OL/DL JR

55 CONNORSANSON

OL/DL JR

56 RYANGREER

OL/DL JR

57 MITCHFRENTESCU

OL/DL SR

58 MATTSCHWEPPE

OL/DL SR

59 JAREDSPECK

OL/DL JR

60 MATTHERNANDEZ

OL/DL JR

66 MITCHALVEY

OL/DL SR

68 DYLANWALSH

OL/DL JR

92 WILLKIRSH

OL/DL SR

2011 Las Lomas Knights Varsity Roster

WHY YOUNG ATHLETES N E E D S T R E N G T H TRAINING

It’s very simple, the foundation of all

human movement is based in ones strength to

overcome gravity. Athletic movement will

always start or be hindered first by the athletes

strength to weight relationship. Often I have

athletes tell me they want to be faster. My

response, “You say faster, I say stronger”

The greatest impact a coach can have on an

athletes ability to move is to

effect their strength

positively in relationship to

their body weight. I

have worked with hundreds of

young athletes, each time I

make a stronger athlete I see

a more powerful, quicker

athlete that moves better.

David Miller, NSCA-CSCS

Strength and Conditioning

Coach

EVEN OLD GUYS NEED TO

BE STRONG