Photo courtesy of Garrison Carter/Washington Demon football.

The new weight room equipment inside the Washington State Bank Strength and Conditioning Center has been used by Demon athletes since Memorial Day weekend. First-year defensive coordinator James Harris has been conducting strength and conditioning workouts with Washington’s athletic programs since 2012 and told KCII Sports the purchase of 10 Powerlift racks makes Washington’s weight program on par with some Division I programs.

Each rack is accompanied by a platform in front, allowing two workouts to be going simultaneously. Harris says as many as 20 workouts can be done at one time in the mornings, and should cut down on the athlete’s time spend in the weight room.

Harris says the Demon football program goes through a total body workout, starting with a dynamic warm up. They transition into a mobility circuit, which consists of external rotators, overhead squats, and workouts for the glutes and hamstrings to prime the athletes body for the day’s workout. From there, Washington’s athletes move into one of three core workouts, including a press or pull variation, or a lower body workout. An auxiliary workout follows, consisting of anything from pull ups to lifting weights focusing on biceps and forearms. The training session concludes with the conditioning circuit, which can include prowlers, throwing medicine balls, and weight and carry variations.

The newest season of Washington Demon football kicks off August 26, traveling to Albia for a non-conference game versus the Class 2A Blue Demons. KCII Sports will provide live play-by-play coverage all season on FM 106.1 and KCIIRadio.com.