Cougar Muscle Works

A Brief History
Cougar Muscle Works (CMW) was originally conceived in 2004 by Rob Pifferini and Joe Volek.  As head and assistant football coaches respectively they both recognized the need for their players to work out hard, be supervised, and train together.  CMW was open to all athletes at its inception, but the football team dominated the numbers of athletes who attended.  There were approximately 50 regular attending athletes at that time.  In 2006 there were only a handful of females training.  By 2010 over half the regular population (60) of CMW became female.


It is a great way to start the day.  There are several benefits of working out in the morning which include increased metabolism which improves the lean muscle to bodyfat ratio.  Research has also shown that regular, rigorous, physical exercise is linked to increased energy levels that can last throughout the day and improve mental alertness and aid performance in the classroom and on tests.  It prepares athletes for college level training.  CMW is designed to provide the athlete with the kinds of lifts and movements that they will encounter at all collegiate divisions, even division I.  Those who have faithfully taken advantage of the training at CMW will be confident walking into any college weight room whether it is Boise State or American River College.  One of the goals of CMW was to allow all athletes at EDHS the opportunity to train together.  The camaraderie and subsequent support across all sports has become a valuable benefit of the program to the school's culture.

How Does It Work?
Cougar Muscle Works is like a Zero Period.  It is offered  every Tuesdays, Wednesdays, and Thursdays there is a school day through the entire school year.  It starts promptly at 7am and ends at 8am.  It is still open to all students and athletes at El Dorado High School (EDHS).  Each athlete is expected to give 100% of their effort each day.  The workout begins with a dynamic warm up followed by a static stretch.  The athletes are then divided into 3-5 groups, depending on the numbers of athletes and available coaches.  Each group spends 8-12 minutes at each station.  The stations are basic strength training, core, Olympic lifting, sprint training, and plyometrics.  Each station is monitored and controlled by coaches from the EDHS sports program.  Every coach actively works with the athletes at their station to provide group and individual instruction.  The basic strength training station provides the athlete with a divers amount of movements and lifts that lay the foundation of strength for the large muscle groups.  The core station provides the athlete specified work at the trunk which is the "linch pin" of athletic movement and power.  The Olympic lifting station utilizes all the Olympic and subsequent supplementary lifts which support basic athletic positions and movement.  This station also develops and improves the athletes speed-strength qualities and power.  The sprint station develops the basic movement patterns and form for proper running while at the same time increasing the athlete's cardiovascular endurance.  The plyometric station teaches the athletes how to generate power using body weight.  It is the most practical way the athlete's body rationalizes all the work done at CMW that transfers to their respective sport.

As a final note - It does not matter how well the program is designed, its success depends on the attendance and hard work of the athletes and support of all the coaches at EDHS.  It is a privilege to work with so many high caliber student-athletes and to associate with such devoted, intelligent and collaborative coaches.  Thanks to all for their hard work and dedication.  Gooooo Cougars!