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38 | April 11, 2019 | the tinley Junction sports<br />
tinleyjunction.com<br />
<strong>TP</strong>HS program helps build muscle and reduce ‘skinny fat’<br />
PHIL ARVIA<br />
Freelance Reporter<br />
Tinley Park High School track star Desiree Lyttle lifts under the watchful eye of USA Weightlifting coach Dave<br />
Ester during a seminar at Hillcrest High School in March. PHOTO SUBMITTED<br />
The way cosmic tumblers<br />
sometimes click into<br />
place is an amazing thing.<br />
For instance, if an excollege<br />
volleyball player<br />
hadn’t started running<br />
marathons, Tinley Park<br />
High School wouldn’t<br />
have a weight training<br />
program that recently<br />
raised the eyebrows of a<br />
USA Weightlifting-affiliated<br />
coach.<br />
“I think it’s amazing,<br />
actually,” said Dave Ester,<br />
associate head coach<br />
of the Forza Weightlifting<br />
Club. “You don’t see high<br />
schools, for the most part,<br />
setting up such a welldeveloped<br />
weightlifting<br />
program and curriculum.”<br />
And if Titans hurdler<br />
Desiree Lyttle ends up<br />
going to the Olympics<br />
someday as a weightlifter,<br />
credit physical education<br />
teacher Cassie Gaines —<br />
with an assist to Tinley<br />
Park principal Theresa<br />
Nolan. There go those<br />
tumblers again.<br />
“My principal has given<br />
me the freedom to pursue<br />
this,” Gaines, an Oak Forest<br />
native in her 10th year<br />
at Tinley Park, said. “On<br />
the days we have staff development,<br />
she allowed<br />
us to pick anything within<br />
our realm to develop and<br />
explore. I really wanted to<br />
know how to improve athletes<br />
in the weight room,<br />
in and out of season.”<br />
Now, a typical day finds<br />
Gaines cultivating 15 or<br />
so personalized workouts<br />
for Tinley athletes based<br />
on sport, whether that<br />
sport is in or out of season,<br />
gender and more. In January,<br />
Gaines and Hillcrest<br />
teacher Stacey Lane were<br />
certified as USA Weightlifting<br />
Level 1 Sports Performance<br />
Coaches along<br />
with 21 other participants<br />
from across four states in<br />
a 15-hour training course<br />
at Tinley. Last month, 15<br />
students each from Hillcrest<br />
and Tinley — Lyttle<br />
included — were instructed<br />
in two of three Olympic-style<br />
lifts (the snatch<br />
and the clean — the clean<br />
and jerk got cut for time)<br />
in a seminar led by Team<br />
USA coaches, Gaines,<br />
Lane, and Chicago Bears<br />
assistant strength coach<br />
Pierre Ngo.<br />
“She popped out to<br />
me,” Ester said of Lyttle,<br />
a state qualifier last year<br />
in the 300 hurdles. “She’s<br />
a sprinter, extremely athletic,<br />
very explosive, great<br />
natural flexibility. She<br />
could do well as a weightlifter.”<br />
For her part, Lyttle is<br />
planning to venture out to<br />
Forza’s Grayslake location<br />
in the summer to test<br />
the waters. Now, though,<br />
her concern is using the<br />
weight room to give her a<br />
boost on the track.<br />
“It’s helping me become<br />
way faster,” she<br />
said. “Last year, I wasn’t<br />
lifting at all. I just didn’t<br />
like the weight room.<br />
“Now, I see the explosiveness<br />
I get. It’s harder<br />
to go fast when you don’t<br />
have muscle in your legs.<br />
Last year indoors, I was<br />
running like 9.10 (seconds)<br />
in the 55-meter<br />
dash. Now my PR is 8.5.”<br />
Ironically, Lyttle’s<br />
speed-making muscles<br />
are a roundabout byproduct<br />
of Gaines’ marathoninduced<br />
case of becoming<br />
“skinny fat.”<br />
The former Cassie<br />
Fouts, a four-year varsity<br />
volleyball player at<br />
Oak Forest, was looking<br />
for a way to compete after<br />
her career ended with<br />
her 2008 graduation from<br />
Millikin University.<br />
“I ran the Chicago Marathon<br />
and the St. Louis<br />
Marathon,” she said. “I<br />
kind of got skinny fat<br />
from that. I had no muscle.<br />
I wanted to do something<br />
in the weight room<br />
— so I dove into that.”<br />
Done with marathoning<br />
in 2011, Gaines started<br />
body building. In 2014,<br />
she said, “I did a couple of<br />
competitions — I didn’t<br />
do well in them — and<br />
then I got pregnant.”<br />
The weight training<br />
program she has helped<br />
develop at Tinley Park is<br />
vastly different from the<br />
way she used to pump<br />
iron.<br />
“What I was doing was<br />
isolating each muscle<br />
group to make them big,<br />
so they showed well physique-wise,”<br />
Gaines said.<br />
“Now, with my athletes,<br />
I’m trying to develop<br />
power, strength and speed<br />
so it transfers onto their<br />
playing field.<br />
“The kids who are inseason,<br />
I don’t want to<br />
tire the muscle out. I want<br />
them doing super-low<br />
weight. I want them to be<br />
alert and have fibers ready<br />
to move when they need<br />
them.<br />
“On the other hand, I<br />
had an out-of-season football<br />
player in my weight<br />
room. In this phase we’re<br />
trying to build his body,<br />
to put on muscle, so he’s<br />
lifting 85 percent of his<br />
max rep. In the season,<br />
he’ll be able to grab all<br />
that strength we’ve given<br />
him.”<br />
Meanwhile, the whole<br />
school could get stronger<br />
as Gaines’ young disciples<br />
spread the word.<br />
Besides Lyttle, Titans to<br />
participate at the March<br />
seminar were: Jalen Harris,<br />
Carolina Padilla,<br />
Christian Hack, Jojairo<br />
Gallegos, Jules Gomez,<br />
Johnny Gonsalves,<br />
Ezekiel Childs, Davion<br />
Dudek-Brown, Grace Piotrowski,<br />
Matt Doyle,<br />
Gabriela Guerra, Pete<br />
McMahon, Sam Okewole<br />
and Joe Mackessy.<br />
“I asked recommendations<br />
of my athletic director<br />
[Mike Mongan] and<br />
some varsity coaches,”<br />
Gaines said. “I wanted<br />
hard-working kids who<br />
have really good character<br />
and are ready to be<br />
coached. We want to invest<br />
in these 15 kids to<br />
learn these three Olympic<br />
lifts — and let them bring<br />
it to their peers.”