Sports Performance

Our Sports Performance Program supports the mission of Westminster Academy by providing student-athletes the opportunity to develop a strong foundation on which they can excel with their athletic gifts and talents for God’s glory. We emphasize the core values of discipline, leadership, work ethic, commitment, accountability, and integrity—all with a positive Christian attitude. Combined, we call this grit! Grit is the characteristic that enables someone to push through and continue when others have thrown in the towel. It is our desire that these values continue and a healthy lifestyle continue for the rest of their lives.

Westminster Academy’s Sports Performance Program is led by Coach David Torrence. Coach Torrence is a graduate from the University of Central Florida with a Bachelor of Science in Sports and Exercise and holds several certifications as a NCSF- Certified Strength Coach, NASM- Performance Enhancement Specialists, and Corrective Exercise Specialist.

Our program is geared toward systematic progressions to master the concepts of body control, the ability to decelerate and accelerate, and produce force and absorb force. It is geared toward maximizing their athleticism and reducing the risk of injuries in athletics. We use a modified Tier System (created by Joe Kenn) which is a total body approach to sports performance. We are a movement-based program which means movement precedes strength. We do not load strength on top of mobility deficiencies. We aim to have our athletes move proficiently using correct movement patterns and mechanics.

For more information, please email Head Strength Coach, David Torrence, at torrenced@wa.edu.

Training Goals

(applies to athletes)

Train Consistently
Train Effectively
Train Technically

Program Goals

(applies to team)

Improve Performance
Reduce Injuries
Improve Team Culture

Strength Nutrition Tip #1

While protein is essential, carbohydrates provide the best source of immediate energy needed before a workout.

Best pre-workout fuel = High Carbohydrate

Strength Nutrition Tip #2

Myth: “Snacking is not good for me!”

Fact: Snacks can be a great nutrition benefit for exercisers and non-exercisers if they snack healthfully. Try to eat a whole-grain carbohydrate AND a lean protein at every snack.

  • Trail mix/nuts or granola
  • Fruit and string cheese
  • Yogurt and whole-grain cereal
  • Fruit and beef jerky
  • Skipping snacks typically leaves people starving at meals and triggers overeating. Grab a nutrient-rich snack and eat less at lunch and dinner!

Strength Nutrition Tip #3

Myth: “I’m in a hurry after practice and can’t eat for a few hours. I’ll just eat later.’’

Fact: Post-workout is the most critical time to eat to help your body recover properly. Within 45 minutes after a workout, you want to have a carbohydrate-protein snack with some fluid.

  • Carbohydrate = replenish energy burned ‑Protein= rebuild muscle that is broken down
  • Fluids = rehydrate and replace electrolytes

Strength Nutrition Tip #4

An athlete’s lunch should be full of nutrient-rich foods that provide energy to focus in class as well as being strong on the field.

Five components of a healthy brown bag lunch:

  1. 1–3 whole grains (whole wheat bread, rice, pasta, crackers, granola bars, or pretzels)
  2. 1–2 proteins (deli meat, chicken, cheese, yogurt, and nuts)
  3. 1–2 fruits and/or vegetables (raw veggies, veggies on a sandwich, fruit, applesauce, berries in yogurt)
  4. 1 dairy (milk, yogurt, cheese, cottage cheese)
  5. Fluid like water, 100% juice, or low-fat milk

Strength Nutrition Tip #5

Healthy weight gain

Gaining weight alone is not the only goal; the goal should be to gain lean muscle mass by choosing quality food. Increasing daily caloric intake by 500 calories/day for 7 days = 1 pound of weight gain a week.

Healthy weight gain foods to add to your day:

  • granola
  • peanut or almond butter
  • quinoa
  • whole wheat bagels
  • trail mix
  • avocado
  • cooking with olive oil

Strength Nutrition Tip #6

Are sports drinks beneficial for athletes?”

Yes! Sport drinks…

  • Provide carbohydrate during exercise for energy and maintenance of blood sugar levels.
  • Provide electrolytes (sodium, potassium, chloride) to aid in hydration and absorption
  • Provide fluid to prevent or minimize dehydration

Strength Nutrition Tip #7

How should an athlete eat differently depending on meal timing?”

  • Pre-Exercise Snack (30 minutes to 1 hour before practice)
    • Energy bars or chews, fruit or sports drinks
    • 2–4 graham crackers with peanut butter
  • During-Exercise Snack (halftime or mid practice)
    • Sports drinks, energy bars or chews, fruit
  • Post-practice meal (within 2 hours of exercise)
    • 3 oz. of chicken,1–2 cups of pasta with marinara sauce, 1 cup of veggies and 1 whole wheat roll
    • 3–6 oz. of fish, 1 sweet or baked potato, 2 cups of salad with a light dressing and one piece of fruit.