Hundreds of athletes test each trimester to set up individual programs in the weight room.

The facility is open to any student who wants to work out, but you MUST test to use the room after school during open lifting. You’re also welcome to use an Iron Pirate Strength & Conditioning weight lifting program for your sport during your gym class (at your teachers discretion).

After school testing occurs Wednesdays and Fridays, from 3:30-4 p.m. You can also set up a test with Coach O’Neill by emailing him at ironpirates@gmail.com.

Here are the general rules for use of the weight room.

• Only students, faculty and staff are permitted to use the room, although alumni may train with prior approval.

1. •You must sign in each time you use the facility.
   

2. •You MUST have an S&C-approved workout program, follow it and record workout content on a daily basis.
   

3. •Do not use equipment or attempt lifts unless you’ve had them explained to you. ASK QUESTIONS!
   

4. •No one is allowed in the room wearing cut off t-shirts, jeans or hats.
   

5. •You must wear appropriate athletic shoes. No sandals, no flip-flops, no slippers. And, tie your shoes.
   

6. •Use collars on all barbells.
   

7. •Move weights from the racks to the bar only. Never set them on the floor or lean them against equipment.
   

8. •Strip all machines and bars immediately after use.
   

9. •Return dumbbells to the proper place on the rack.
   

10. •Do not move bars or collars from the white squat racks or Olympic platforms.
    

11. •No food, drink or gum allowed.
    

12. •Horseplay will not be tolerated.

MISSED WORKOUTS

Weight training at GHHS requires a commitment from you.

• A MINIMUM of two workouts a week.

1. •A MAXIMUM of three UNEXCUSED misses or six EXCUSED misses will require retesting. Unexcused misses require a makeup workout.
   

2. •See Coach O’Neill for more details.