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Woster provides new workout for football, wrestling events

Gerardo Osorio

March 16, 2020



Last year, Luke Woster, a new addition to the WPBHS physical program, became an assistant coach in football and wrestling. 

During the fall and winter seasons, Woster created a different and unique warm-up plan for the football and wrestling teams. After their regular stretches, Woster would have the athletes lift weights at both home and away events. 

Before football season began, Woster started researching muscle cramps, dehydration, and the central nervous system. Woster set a goal to create a program that would help wake up the nervous system and increase an athlete’s performance level. 

He discovered that fewer reps with more weight would help with explosiveness. It was heavy lifting in short bursts.

Woster followed Dan Gable’s program during the 2018-19 school year. Wrestlers were lifting heavy. Each athlete was lifting 80-90 percent of their max. He found that for wrestlers, he had to back off on the weight. 

However, because of the number of football players and wrestlers, there was not enough room for everyone to get a good workout in. “More people equaled less weight. Less weight equaled more reps,” said coach Woster.

Looking back at the previous year, Woster had to fix the problem. In order for every athlete to get the most they could in the short period of time, every workout was changed to three sets of three, and it consisted of power clean, hanging leg lifts, front squats, and sprints. 

Furthermore, Woster added that he felt hesitation from the boys and coaches. “Initially I hated it because I don’t know. I didn’t like it, but I soon realized it actually helped. “said junior Manuel Barragan. 

            However, the times Woster couldn’t arrange a weight room for the athletes, they realized the program was really helping. At a football game where the players didn’t lift before, Woster said he had three athletes cramp during the game.

            After more research, Woster realized he needed to have protein available for the athletes immediately after lifting. He approached WPBHS administration about options for protein, but they were all too expensive.

            After some thought, Woster decided he would buy eggs in bulk to give to the athletes. He would have the cooks at school hard-boil the eggs before the games. Woster had student managers, including Anna Mayes, peel the eggs. “It was sometimes chaotic having so many guys trying to get an egg,” stated Mayes. 

            However, Woster said he didn’t exactly see significant results from the eggs. He said next year, he will try to experiment more with eggs to see what amount each athlete needs. 


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