Off-Season

 Training
Indoor Leagues
Workouts & Skill Drills
Wall Ball

Events
Fall Shootout 2006

Archives
Fall Shootout 2005
Presidents' Day at FS
500K Club
Minnesota 2004
Fall Shootout 2004

The StC 500K Club
Summer 2005


Coach Tony


CJ Nemec

Leaders of the Pack

Sure, Coach Tony banked 2 MILLION pound-points in this summer's 500K Club. But he wasn't the only one up there in the rarefied air of 500,000+ points.

The father-son duo of Allan and Ian Scales were the first lifters not named Coach Tony who reached the goal, doing so on July 19.

By the time the Club had closed its doors, on Aug. 6, two others had joined them: Cameron Caruso, whose 570,350 puts him atop the player leaderboard; and CJ Nemec, with 533,910. Ian finished a close second to Cameron with 567,770.

 


Cameron Caruso


Ian Scales

Final Standings
Coach Tony

2,000,990
Allan Scales

643,780
Cam Caruso

570,350
Ian Scales

567,770
CJ Nemec

533,910

Sean McGushin

343,710

Madden Titus

290,352

Coach Neff

276,120

Sean Brogan

273,810

Thomas Feicco

242,550

Sean Leary

224,595

Brad Winterberger

214,370

Vince Frantz

212,090

Tyler Chamberlain

205,396

Ryan Lavaja

192,660

Jim Adkins

169,965

Andy Forsell

162,220

Frank Bisceglie

158,600

Blake Chamberlain

154,530

Tim Dalrymple

147,005

Bryan Bodway

125,900

Steve Lavigne

90,200

Tyler Hines

57,375

Paul DeBord

29,325

Coach Andy

29,210

 

The StC 500K Club
June 12 - Aug. 6, 2005

The 500K Club was an 8-week program centered around getting our athletes committed to lifting on their own in the off-season.  There was no cost to the player other than his own time and hard work.  Players were asked to lift and then report back via email to the website and STC coaches.

Here's how it worked:
Players designed their own workout, or worked out as part of other sport's summer programs. Each week, the player lifted and recorded the details of each workout . He then reported back to the website his week, accumulating a point for each pound he lifted.  Each player and coach's progress was charted on a dedicated web page. The goal was to reach 500,000 points in eight weeks.

Week One Example:

Day
Exercise
Sets
Reps
Lbs
Club Pts
Sunday: No Lifting
Monday
Dumbbell Shrugs
3
8
40
960
  Bench Press
3
10
150
4500
  Dumbbell Incline
3
10
80
2400
  Shoulder Press
2
10
120
2400
  Bicep Curls
3
10
120
3600
  Lying Tricep Ext.
3
10
40
1200
  Wrist Curls
2
20
80
3200
18260
Tuesday Squats
3
10
200
6000
  Lat Pulldowns
3
10
80
2400
  Leg Curls
3
10
80
2400
  Leg Extensions
2
10
50
1000
11800
Wednesday: No Lifting
Thursday Dumbbell Shrugs
3
8
40
960
  Dumbbell Bench
3
10
120
3600
  Dumbbell Military
3
10
100
3000
  Dumbbell Flat Flies
3
10
80
2400
  Bicep Curls
3
10
80
2400
  Dips (bodyweight)
2
10
180
3600
  Wrist Curls
2
20
30
3600
16560
Friday Lunges
3
10
150
4500
  Lat Pulldown
3
10
80
2400
  Romanian Dead Lift
2
10
150
3000
  Rows
2
10
80
1600
  Calf Raises Both
2
50
80
8000
  Calf Raises Left
2
25
100
5000
  Calf Raises Right
2
25
100
5000
29500
Saturday: No Lifting
Week One Total: 76,120
(Over 8 weeks, that pace will earn you more than 600K points)