RCTC Yellowjacket Athletics

The mission of the RCTC Yellowjacket Strength & Conditioning program is to promote growth and development (mentally/physically), teach proper technique, offer sound nutritional feedback and ensure durability and injury prevention. It is the objective of the S&C program to provide RCTC, the RCTC football program, and its athletes a comprehensive plan to achieve all strength & conditioning goals. We will provide our student athletes with the means to train with intensity, commitment, desire, discipline and dedication while maintaining teamwork throughout.

“Plan to Work, Work to Win”

• Competition 300 (PDF)
• Evaluation Form (PDF)
• Testimonials

2010 Summer Workout Plan (PDFs):

• Summer Manual
• Abdominal and Back
• Core Exercise
• Dynamic Flexibility
• Evaluation Form
• Strength Relationship Bar vs. DB
• Summer Week 1
• Summer Week 2
• Summer Week 3
• Summer Week 4
• Summer Week 5
• Summer Week 6
• Summer Week 7
• Summer Week 8
• Summer Week 9
• Summer Week 10
• Weight Lifting Card

Yellowjacket Football Top Performers:

Bio: Aaron Detweiler Short - RCTC Strength & Conditioning Coordinator/Wide Receivers coach

Coach Short has served as a Strength & Conditioning Coordinator for the RCTC Yellowjacket football team since 2009. During that time he has coordinated the Strength and Conditioning programs as well as the SAQ training. Aaron has also served as the Yellowjackets Wide Receivers coach since 2009.

Aaron received a B.A Interdisciplinary degree (Education, Business, and Psychology) from Goshen College in 2002. While attending Goshen College, he ran collegiate track for the Maple Leafs (NAIA) in 1999/2000 running the 400m open and 4x100m relay. Aaron has also received his CSCS designation (NSCA) and has been a Certified Personal Trainer since 2008.

Aaron is a stay at home dad. Aaron and his wife Kristen have resided in Rochester for the last seven years and welcomed their first son Noah to their family December 2007.

Testimonials:

Nathan Edelen Outside Linebacker 6'2 242lbs

"Coach Short's off season training program gave me the tools to obtain a competitive edge that I would not have been able to achieve if I was to have trained on my own. He can spot your errors in form and technique while quickly analyzing them and correcting them in a way that almost instantly improves overall strength, power, and speed. Coach Short has noticeably improved my overall strength and athletic performance. Coach Short's character, ethics, and morals have never been something that I have had to question. Coach Short has always put the athlete's personal athletic and academic interests ahead of his own, which is hard to find at the collegiate level of play. These kinds of "selfless acts" as a Strength Coach makes a "good" one, a "great" one. Coach Short is young in his career experience and I can see him being very successful if he continues to develop athletes the way that he has done for me in the time that I have spent with him for a full JUCO football season and off-season. With the improvements that I have achieved from Coach Short's athletic performance training system, I can't help but listen to what he says".

Teddy Chapa DT 6’ 265lbs

"My 1st year I came to RCTC we had to do bench, short shuttle, and forty. When we 1st got here I did 245lbs for 5 reps I ran a 5.04 forty and a 4.72 short shuttle. As the season went along and we were lifting 3 times a week I started getting stronger by the end of the season I was doing 275 for 5 reps. When we came back in sprig Coach Short was now with the team full time running the lifting sessions and also the agility work. The spring of 2009 was where my gains were the most! I went from running a 5.04 to a 4.75 forty from a 4.72 shuttle to a 4.56 shuttle and my bench went up I was maxing 335lbs and squatting 550lbs as a max. Coach Short would push us every lifting and agility session he even started holding a 2nd agility session each week it was not mandatory but if you want to get better you need to work hard so that's what we were doing! He didn't care if only 7, 8, 10, 12 guys showed up for his extra session he was committed to make the people that showed up better! If you put in the time and effort you will receive what you put into it. When I was in high school we had lifting but it was never serious and I was really never serious about it, but then I got to RCTC and the players were bigger stronger faster and I knew I had to start working if I wanted to get better. Coach Short has a good philosophy behind his program and I will back it up any day because it helped me very much. Not only was he doing this but if you wanted to sit down with him and talk about nutrition he would he would help make a goal for you if you wanted to gain or lose weight. Coach Short being a part of this program was a big help. What other junior college will you go to and find an actual strength and conditioning coach!? When learning new drills coach short instructed us very well and taught us how to do them."

Will Christopherson TB 6’ 205lbs

"Honestly, I was a little shaky about the program at first. As, we went along I noticed a difference in all my numbers. The way the program was set up with groups, I thought was very helpful because it allowed as all pushing each other and helping us reach our individual goals. The program definitely pushed me in the right direction."

Tyler Stehr OL 6’2 285

"After completing the strength program at RCTC, I have become more mentally strong. I had no problems with the early workouts, mainly because I trusted that in the coaching staff knew how to make us better. This included building character."

"I know that I have improved with my lifting, that is proven with my numbers. After it’s all said and done I feel like I learned a lot. I was given feedback right away if I had a question. If I had a question that he could not answer, he would come back the next day and tell me the answer. Not only working in the weight room but in the day to day life. I am very glad that I had been a part of it."

Updated: August 23, 2010