Albia Strength and Conditioning

05/25/2026

Fourth Annual Murph completed!

See you all Thursday!

05/21/2026

Quick update:

Our annual Murph will begin at 8am Monday, May 25th. This is not manditory but all are welcome to come and participate. Parents, Students, and Faculty are encuraged to participate. If you have any questions please contact Coach Folkerts.

Max Outs will be Thursday and Friday (May28th-29th).
Coach Carlson and I highly encurage everyone to participate in this to create an idividual baseline for every student athlete.
This is something that will allow us as coaches and you as an athlete to see your growth and reach your goals.

Starting June 1st we will be starting the new summer program and the weight room will be open Monday-Thursday from 6-8am and 6-7pm. We want to be able to give familys a three day weekend throughout the summer so there will not be any lifting on Fridays.

Thank you!
- Coach Folkerts

Send a message to learn more

05/21/2026

For those that missed the meeting this evening. Here are some key notes to what we talked about.

Program Goals:
- We are here to get ALL the athletes better
- Develop stronger, faster, and more flexible athletes
- Build consistency, accountability, and discipline
- create sport-specific development opportunities

Summer Weight Room Info
- Start Dat: June 1st
- Last Day: August 13th
- 39 total weight sessions planned
- Morning and evening sessions will follow the same workouts

Scheduling & Attendance
- Weight room times will be from 6-8am and 6-7pm
- Open gym format
- Sign in and sign out sheets required
- Team Camps count as excused absences
- Special circumstances handled individually

Coaching & Supervision
- Everyone will be supervised and accounted for
- Avtive supervision required whenver athletes are present
- Coach Dalton Folkerts and Coach Matt Carlson will share workout plans
- Google Docs will be used similar to practice planning

Workout Philosophy
- Workouts will be tailored to each sport
- Programs reevaluated every 2 weeks
- Focus on bench, squat, and deadlift foundations
- Use variety to avoid burnout and improve engagement
- Athletes stay motivated when workouts evolve

Improtance of Strength Training and Nutrition
- Strength training improves perfomanc and injury prevention
- Consistency is key to athletic growth
- Flexibility and mobility are priorities
- Athletes will participate in an incentive system per their sport
- WE HAVE A SPORTS NUTRITIONIST TO WORK WITH
- If kids don't eat or intake properly, gains from the weight room will be limited

Goals & Rewards
- Goal: 70% attendance for all albia athletes (27 days)
- 90%+ attendance earns a program T-shirt (35 days)
- Attendance and accountability will be monitored closely
- Lift-A-Thon planned for August 14th (Tentative)

Communication
- Contact: [email protected]
- Sommunicate sport-specific goals and priorities to coaches
- Adjust workouts around games and team activities

Important Notes
- DMPS obligations end June 8th for Coach Matt Carlson
- Please stay involved and support athletes attendance
- Together we build stronger Blue Demons

Any questions please be sure to reach out via email or remind.

Thank you!
- Coach Folkerts

Send a message to learn more

05/15/2026

Flex Friday!

One more week of school and we begin the summer vacation!

Enjoy the beautiful day and we will see you back on Monday.

05/08/2026

Flex Friday!

Getting a new view of the weight room. 😎 These young athletes are getting better today. See you next week.

Congratulations to our Hardee’s Lifters of the Week.

Oliver Aeschilman and Barret Anderson

05/01/2026

Flex Friday!!!

Congratulations to our Hardee’s Lifters of the Week!

Jaren Day and Cale Votrobeck

04/27/2026

Starting Monday with what should’ve been a flex Friday post! Better now than never.

Congratulations to the Hardees Lifters or the Week: Oliver Aeschilman and Zane Warner

04/17/2026

Happy Flex Friday!

Congratulations to Avery Kaster and KC Carlson for being Hardee’s Lifters of the Week!

04/10/2026

Flex Friday!!!

Congratulations to our Hardee’s Lifters of the Week: Isaac Helm and Riggin Kinkade

“It’s not about whether you get knocked down. It’s whether you get back up.” - Vince Lombardi

04/03/2026

Happy flex Friday!

These two choose to make it a Good Friday by starting with a lift.

Happy Easter!

See you Monday Morning 🫡