Whiteford Strength and Conditioning

The official Twitter page of Whiteford Agricultural High School Strength and Conditioning Program

[John G. Patrick @Coachjgpatrick]

The weight room is the most influential room in a school.
It’s not a place to hang out — it’s a classroom.
A place where habits are built, standards are set, and character is developed.

[Whiteford Strength and Conditioning @WHSBobcatsSC]

Congrats to our powerlifters who competed yesterday @irondread_sc Nolan Brown 1st in 181lbs. Gavin Peters competed in 181 but did not place. Logan Sanjur 1st JV 220 lbs. Nathan McCullough 3rd JV 155 lbs. Jacob Schumacher 1st JV 123 lbs. Big thanks to the Knaggs brothers for help!

[Whiteford Strength and Conditioning @WHSBobcatsSC]

Nolan Brown 345 bench! School record!

[Whiteford Strength and Conditioning @WHSBobcatsSC]

Game day ✅ Clean PR ✅ Troy Castillo!

[Whiteford Strength and Conditioning @WHSBobcatsSC]

SCHOOL RECORD! 320 BENCH Nolan Brown

[Tim Cortazzo @T_Cortazzo]

ACCELERATION 🚀

10+ variations of stances, reactions, and starts we use while training acceleration.

▪️Push-up
▪️1/2 Kneel (FWD & Lateral)
▪️Standing Split (Sprinter)
▪️Standing Square
(FWD / BWD / Lateral)
▪️Standing w/Movement
(FWD / BWD / Lateral)
▪️Avoidance
▪️Awkward
(Seated / On Back / Both Knees / etc…)

[Zac Goodman @ZacGoodman_]

High Squats create greater degrees of Shear force on tendons and ligaments.

Deep Squats create compressive force, necessary for healthy tendons and ligaments.

Squat Heavy, Squat Deep.

[Whiteford Strength and Conditioning @WHSBobcatsSC]

Nolan Brown 315 Bench. Tied the school record

[Whiteford Strength and Conditioning @WHSBobcatsSC]

Junior Nolan Brown 305!

[Whiteford Strength and Conditioning @WHSBobcatsSC]

Students’ needed the story today @mensingjason

[Cole Giesige @ColeGiesige]

My Love for this game runs deep❤️⚾️

[Whiteford Strength and Conditioning @WHSBobcatsSC]

Tre Eitnear sophomore 545 DL

[Whiteford Strength and Conditioning @WHSBobcatsSC]

Congratulations to Haley Lise who placed 2nd in the MHSPLA state meet Saturday 3/8. She benched 180 Squatted 315 and DL 315. She has two state championships (2022 and 2023) and two runner up finishes (2024 and 2025).

[Chase Lee @TheChaseLee07]

I would like to announce my commitment to Manchester College to play football and throw for the track and field team @CoachWelton_MU @CoachIceJones @coachteeks @WHSBobcatsSC

[Whiteford Strength and Conditioning @WHSBobcatsSC]

Freshman Troy Castillo 235 Clean!

[Whiteford Strength and Conditioning @WHSBobcatsSC]

Nolan Walker 565 DL and Logan Riffle 500 Squat!

[Whiteford Strength and Conditioning @WHSBobcatsSC]

@WHSBobcatSB 8th grade Girls getting after it

[Whiteford Strength and Conditioning @WHSBobcatsSC]

Prehab relay races for the MS class