Riverdale High School

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Welcome to RHS Strength and Conditioning.

Mission Statement:

As a part of the Physical Education Department, Strength and Conditioning helps the student-athletes of Riverdale High School gain knowledge of how the body moves, works, and adapts under resistance. This allows young men and women to increase their level of strength and endurance, which in turn helps their performance on the field. As a bi-product, each student also learns an important form of training that they may use to live healthy and prosperous lives. 


The work in this department is guided by the following principles:

1. The most important thing for every student-athlete is safety. You can't get on the field if you're injured.

2. At the end of the day there is no substitute for hard-work. An elite-athlete with no work ethic won't stay elite for long.

3. Technique > Numbers. An athlete will never reach their potential without a strong foundation. We will bring technique and focus to every rep, while treating both heavy and light loads with the same importance. 

As we start the 2021 school year, here are a few helpful reminders...


Check your grades regularly through Skyward using your assigned username and password.

  • If you need assistance with your login information, visit or call our attendance office at 615-890-6450.



Use Schoology to access assignments in Kiddom. 

  • Go to rcschools.net 
  • Click clever tab in top right of webpage.
  • Login to Clever using your username and password that are used for login at school.
  • Once in Clever, find the large S icon for Schoology.



Contact me to obtain online textbook information for this class.



  •  You can access your Office 365 account by clicking here, the username and password are the same as your computer login at school. 
2021 Coach White Intro Video - https://flipgrid.com/s/cea2cc47b4d2 
Here are some great YouTube links to help navigate the different apps/platforms we will be using this year...
To hep our athletes maintain strength and endurance during the quarantine I have developed a three week body weight (BW) workout program...
  • The program is designed to be performed as such...
*M,W,F- Workout Days 1-3 (you do not have to do them in numerical order since they are all full body)
*T,Th - Conditioning days (it's very simple, find a hill, a field, or a stretch of road and SPRINT it.)
*Try to complete 8-10 reps - each rep should be no more than 100 yards.
* If you can, try to increase the reps by 1 or 2 each week.
  • Here is the program outline...
1. Hip-Swings: 2 x 10 ea. way
2. Spiderman Lunge & Reach: x 3 ea. side
3. Inchworms: x 5
4. Rollout & Hip Ext's: x 5
5. A-Skips: Down & Back (10 yds)
6. Backward C-Skips: D&B (10 yds)
7. Lateral Drive: D&B (3 steps & jog)
*Day 1:
>>Rest 60 sec. between each set
1. Push-Up & Twist: 3 x Failure
2. Elbow Bridges: 3 x 12 (3 sec. hold ea. rep)
3. Bulgarian Squats: 3 x 12 ea. leg
4. Pike Push-Ups: 3 x  F/hold till failure
5. Dips: 3 x F
6. Towel Curls: 3 x  F
7. A) Dead Bugs: 3 x 8-10 ea. way
    B) Starfishes: 3 x  8-10
*Day 2: 
>>Rest 60 sec. between each set
1. Plyo Push-Ups: 3 x F
2. Inverted Rows: 3 x  10-12
3. Single Leg Hip Ext's: 3 x 10 ea. leg
4. Plank Lat. Raises: 3 x 7 ea. side
5. Diamond Push-Ups: 3 x F
6. Backpack Waiter Curls: 3 x F
7. A) Bird Dogs: 3 x 10 ea. way
    B) Side Plank Hip-Pops: 3 x 10 ea. side
*Day 3:
>>Rest 60 sec. between each set
1. Tempo Inc. Push-Ups: 3 x F (3 sec. down/1 sec. up)
2. W's to Hypers: 3 x 10
3. Lateral Squats/Pulses: 3 x 10/5 ea. leg
4. Rear Delt Bridges: 3 x 8 (3 sec. hold ea. rep)
5. IT Leg Curls: 3 x 10-12 ea. arm
6. BW Skull-Crushers: 3 x F
7. A) X-Mtn Climbers: 3 x 15 ea. side
    B) Fire Hydrants: 3 x 12 ea. side
  • The program will begin for our distance learners on August 17th, and run until September 4th.
  • Each workout is a full-body plan designed to hit each main muscle group while maintaining mobility and strength. 
  • Now I understand that you may not have some of the materials used in these videos. That is perfectly fine, but use this opportunity to get creative with what you have around the house. You can always substitute one of the equipment exercises for a non-equipment one. Bottom-line is THERE IS NO EXCUSE NOT TO TRAIN.  
PHASE II of the BW Program will also be a three week program that will run from Sept. 7th - 25th. This program will run with the same guidelines as PHASE I:
  • M,W,F - Workout Days - pick Day 1, Day 2, or Day 3 (remember, they do not have to be in order)
  • T, TH - Conditioning Days - Find a hill, field, or stretch of pavement and SPRINT IT
    • Try to complete 10-12 reps of no more than 100 yards
    • The goal is to increase the reps by 1 or 2 each week.
  • Here is the program outline...
1. Hip-Swings: 2 x 10 ea. way
2. Spiderman Lunge & Reach: x 3 ea. side
3. Inchworms: x 5
4. Rollout & Hip Ext's: x 5
5. A-Skips: Down & Back (10 yds)
6. Backward C-Skips: D&B (10 yds)
7. Lateral Drive: D&B (3 steps & jog)
*Day 1:
>>Rest 60 sec. between each superset
1A. Pulse Squat Jumps: 3 x 45 sec.
1B. Squat Hold: 3 x 40 sec.
2A. Push-Ups: 3 x 40 sec.
2B. P/U Hold: 3 x 30 sec.
3A. Shoulder Taps: 3 x 45 sec.
3B. Pike P/U Hold: 3 x 25 sec.
4A. Tri. Ext's: 3 x Failure
4B. Diamond P/Ups: 3 x Failure
*Day 2: 
>>Rest 60 sec. between each superset
1A. Heel Drags: 3 x 40 sec.
1B. Glute Bridge Hold: 3 x 30 sec.
2A. Prone T's: 3 x 40 sec.
2B. Hypers: 3 x 40 sec.
3A. Towel Curls: 3 x Failure
3B. Curl Hold: 3 x 30 sec.
4. Posterior Planks: 3 x 45 sec.
*Day 3:
>>Rest 60 sec. between each superset
1A. Split Squat Jumps: 3 x 40 sec.
1B. Bulgarian Squat Hold: 3 x 20 sec. ea. leg
2A. Push-Ups: 3 x 40 sec.
2B. P/Up Negatives: 3 x 5
3A. Plank Front/Lateral Reaches: 3 x 45 sec.
3B. Inchworms: 3 x 40 sec.
4A. Dips: 3 x 40 sec.
4B. Tight P/Up Hold: 3 x 25 sec. 
  • As you can see each number has an A exercise and B exercise, which means they are to be done as a SUPER SET (I.E.- After doing Pulse Squat Jumps for 45 sec. I would immediately go into a Squat Hold for 40 sec.). That means you have THREE SUPERSETS before you move on to the next number. 
  • You can also see that almost every exercise is for TIME. Most of you know what we always say about timed sets in Strength and Conditioning class, and that is to FIND A STEADY PACE. If you start too fast you will fatigue too quickly; on the other hand if you go too slow it will not be beneficial to you. So find a good pace and STICK WITH IT.
  • As always, everyone's fitness level is different. If you need to rest during the set then take a few seconds and get right back at it. PUSH YOURSELF to get closer and closer to lasting the whole time. Each week you should be improving IF YOU ARE WORKING AT IT.
  • Last thing we need to understand is IF YOU HAVE NOT COMPLETED PHASE I YOU DO NOT NEED TO MOVE ON TO PHASE II. The first three weeks are still posted, so if you're just getting started you need to begin with those exercises. 
  • If you have questions feel free to reach out!