But not Wednesday.

No Volleyball conditioning on Wednesday – it’s an Early Release day and Coach Escamilla, Allen, and I have meetings.

Biggest Losers – if anyone wants to meet me, I’ll be downstairs working out after we’re released from the meetings.



Hi all –

I’m sorry for canceling conditioning today. I got sick and needed to come home early. We’ll resume Volleyball conditioning on Monday, and weight room conditioning with On Ramp on Wednesday.

Meeting downstairs at 4:00 for Day 2 of OnRamp.

Group Warm up: 3 laps of walk/run around the bball court in Aux gym, loosen up arms and legs

Teaching: Shoulder dislocates, deadlifts, push press
Areas targeted –  shoulder girdle, back, core, biceps, triceps
Types of movement – Pull, Push

WOD (Workout of the Day)

10! (That’s sets of 10 -9 – 8 – 7 – 6 – 5 – 4 – 3 – 2- 1)
Medicine ball Deadlift
Push Press with small bar

For time.

(I think I hear collective sigh of relief because there’s no running involved this time!)

Be there or be spherical!


Wednesday’s first day of On Ramp rocked out! Great job, ladies! It all gets easier from here on out.

Props to Jordon, who was our fastest finisher. And Cindy, the sole brave soul showing all these young kids what it’s all about.

Coach on 2 for Lilly B. and Lindsey C.
Meet Coach Koepp after school in auxillary gym.

You need to do cardio today. Walk/run/swim/water aerobics/etc – whatever floats your own boat as long as you’re getting your heart rate up a bit. Shoot for 20 minutes at least.

Alright. I have people saying that they WILL be here. So here we go!

Workout for Wednesday is at 4pm in the weight room.Here’s the agenda for EVERYONE.

On Ramp Day 1

Group Warm up: 3 laps of walk/run around the bball court in Aux gym, loosen up arms and legs

Teaching: Squats, Body Row, Pushup
Areas targeted – thighs (both quads and hamstrings), shoulder girdle, back, biceps, triceps
Types of movement – Push, Pull, Push

WOD (Workout of the Day)

200M run
Body Row
200M run

For time. We’ll record this. Then at the end of the 6 weeks, we’re doing this WOD again and see how much you’ve improved.

Come and get your hard work on!

Okay folks, now that the schedule nightmare that was conference week is over, here’s what we’re looking at this week:

Monday: Plyo workouts – Vball only
Tuesday: Coach on 2 (Main gym), Biggest Losers – Walk on track at top of gym
Wednesday: Weight room – Vball and BL group – change and warm up right after school.
Thursday: Coach on 2 (Main Gym), Biggest Losers – Walk on track at top of gym
Friday: Weight room – Vball and BL group – change and warm up right after school.

Coach on 2 is dependent on weather. If there’s rain and soccer/track need to be inside, Coach on 2 will be canceled.

Any questions – e-mail Coach Koepp. kkoepp@paulding.k12.ga.us

The idea (at least) of SpartanFit is growing. Today I had two more staff members ask what days we’re down in the weight room. The execution of the program isn’t really happening as rapidly as I would like. But hey, conference week is hectic for everyone and I’m good with that.

What I wanted to share with everyone (Volleyball and Biggest Loser alike) is the power of showing up. Whether you’re showing up here with us, showing up to practice in another sport or working at home, you have to show up. We all know some times it’s a pain to get in the mindset to work out. Then you have to get ready. And that’s all after you’ve carved time out of your busy schedule, right?

Are you worried about seeing results? (whether it’s better volleyball or better overall health) – I’m betting that’s why you’re doing this. Your goals are why you bother to show up. What’s interesting is that showing up is the biggest part of the battle. Once you’re there, you’ve completed the hardest part – you’ve started. Consistently showing up really works. It will get you 100% better results than not showing up.

What are things that drive you to show up?