Nebraska Strength & Conditioning
Precision Systems · Professional Consultation · Proven Results
Nebraska S&C · DWG: HOME
REV A — 2026 · NEBRASKASC.COM
The Build
Annual Periodization & Sample Drills & Exercises
Ready-to-use S&C programs engineered for high school athletes. Download and implement immediately — built on D1 methodology.
[ VIEW SAMPLE_DRAFT ]Coach Mentorship & S&C Coach's Clinics
Remote coaching sessions and instructor-led clinics to elevate your program design, weight room culture, and coaching execution.
Customized 52-Week Comprehensive Build
We come to you — evaluate your facility, assess your athletes, coach your coaches, and deliver a complete year-long blueprint.
Division 1 Pedigree
We Build the Systems
You Build the Athletes
Integration Protocols
Programs, handouts, videos, and tools — everything a high school S&C coach needs, in one place.
Summer Programs
8-week summer program for 6th–8th grade athletes. Emphasizes foundational movement patterns, body control, and introducing the major lifts safely.
8-week summer program for 9th–10th grade athletes or those completing the developmental track. Builds strength base and introduces progressive overload.
8-week summer program for 11th–12th grade athletes or those completing the base track. Higher intensity, Olympic lifting emphasis, and sport-specific power development.
Spring Programs
Your complete annual training blueprint — customized for your school, sport calendar, and athletes.
Weekly Field Guides
Printable reference guides that follow along with our blog series and weekly social content. Download, post it in the weight room, use it.
Your printable Week 1 training reference for the Foundation Phase. Key lifts, intensity targets, and coaching cues — download it, post it in the weight room, and get to work.
Key principles and drills for developing explosive power — plyometrics, Olympic lift progressions, and speed work.
Evidence-based recovery strategies to keep athletes healthy and performing across a full sport season.
A guide for coaches introducing safe, effective resistance training to young athletes — movement before load.
Drills, progressions, and coaching cues for developing multi-directional speed and change-of-direction ability.
Practical nutrition guidance for high school athletes — fueling for performance, recovery, and growth.
Strength Exercises
Plyometrics
Speed Work
Change of Direction
Resistance Training
A conceptual model for how resistance training improves muscular fitness and athletic performance in youth athletes.
Comprehensive review of the performance and health-related benefits of resistance training in young athletes.
Evidence on the safety and effectiveness of resistance training programs and their role in reducing injury risk.
Systematic review and meta-analysis on resistance training's effect on power and sports performance in adolescents.
Examining how training frequency affects athletic performance outcomes in high school girls basketball players.
Speed Training
How repeated sprint training simultaneously improves both anaerobic and aerobic fitness in basketball players.
Biomechanical analysis of how muscle recruitment strategies shift across different running speeds.
Evidence-based breakdown of recovery's role in athletic performance and long-term development.
Plyometric Training
Concurrent effects of plyometric interval training on adolescent power and endurance — analysis of responder prevalence.
Effects of plyometric training on lower limb strength and power in young postpubertal basketball players.
Meta-analysis of the effect of plyometric training on athletic performance outcomes in youth basketball players.
Dual approach to enhancing physical fitness in adolescent girls using combined plyometric and resistance training.
Systematic review with meta-analysis on how maturity status influences plyometric training adaptations.
Energy System Training
7-week combined training effects on body composition, strength, speed, and agility in elite youth soccer players.
Systematic review of eccentric resistance training effects on physical performance measures in young athletes.
Sequencing effects of concurrent training on physical fitness in young male soccer players — randomized trial.
Framework for implementing strength and conditioning in young athletes with a long-term development focus.
Modeling the training process in accordance with energy system-specific adaptation and impulse-response theory.
Change of Direction & Agility
Systematic scoping review on the development and trainability of agility across youth athlete populations.
Meta-analysis of integrative neuromuscular training effects on change of direction in court-based sport players.
Systematic review with meta-analysis on how various physical training methods impact COD performance.
Randomized controlled trial on plyometric training effects on COD speed and reactive agility in youth tennis.
Nutrition
Key nutritional factors that influence performance and development in young competitive athletes.
Evidence-based nutritional recommendations tailored to the unique demands of young developing athletes.
A time to focus on food — practical sports nutrition guidance for adolescent athletes and their coaches.
// The Coaching Blueprint
One mission — better coaches, stronger athletes. Our clinics put you in the room with the best in the business. Walk away with systems you can apply the next day.
Loading events…
From the Coaching Staff
Program design, periodization frameworks, and practical tools — written by our coaching staff for Nebraska coaches at every level.
The complete GPP-to-SPP framework. Week-by-week loading, a full sample training week, and NSAA compliance guidance — built for Nebraska coaches.
Four weeks of GPP work — movement quality, tissue prep, and the foundation that makes strength gains in Phase 2 actually stick.
Weeks 5–8 shift from GPP to real strength work. Squat, bench, and deadlift progressions built on the foundation Phase 1 established.
Weeks 9–12 are the most demanding. Intensity peaks, rep ranges drop, and the deload in Week 12 locks in eleven weeks of adaptation before fall camp.
What the best programs do differently. Three pillars of high-performance culture — safety, vulnerability, purpose — applied directly to the weight room.
For Coaches & Athletes
Interactive calculators built for high school coaches and athletes. Enter your numbers and get instant results — no account needed.
// Vitals
// Training Load
// Goal
Training Days
Rest Days
These calculations are estimates based on population averages and are intended for general educational guidance only. Individual needs vary based on health status, training history, and metabolic factors. Consult a Registered Dietitian for medical nutrition therapy or personalized nutrition planning.
// Sleep Window
// Recovery Saboteurs
This tool is for educational and performance coaching purposes only. Individual sleep needs vary based on age, training status, and health conditions. If you experience chronic insomnia, excessive daytime fatigue, or sleep-disordered breathing, consult a qualified medical professional. Guidelines aligned with SleepFoundation.org and USOPC Youth Athlete Recovery recommendations.
Input Mode
Enter Your Lifts
Back Squat
Bench Press
Hang Clean
Deadlift
Estimated Maxes
For training guidance only. These are statistical estimates. True 1RM testing should be conducted under qualified supervision with a proper warm-up protocol.
The System
D1 Framework adapted for the high school environment — your athletes, your schedule.
Synthesizing sport demands and athlete biometrics through foundational testing.
Structuring lifting, conditioning, and practice schedules with evidence-based methods.
Executing optimized protocols with live data integration and real-time analysis.
Analyzing testing data to quantify progress and re-initiating the development cycle.
Signature Service
Our most comprehensive offering. We come to you, spend a full day with your coaches and athletes, and deliver a complete year-long program built for your school.
We assess your equipment, space, and current setup to design a program that works with what you have.
Movement screens and strength testing to establish baseline data and group athletes by level.
Live coaching sessions with your staff on technique, cueing, and how to run an effective weight room.
A customized 52-week program written for your school — yours to run independently.
Start Here
Free 30-minute consultation with a D1 strength coach
Nebraska Strength & Conditioning
nebraskasc.com
Omaha, Nebraska
DWG: HOME · REV A — 2026
NSC has a new home. Here's what's available to you as a member — click any card to jump straight there, or take the guided tour to see it all.