Strength and Conditioning

Our mission is to foster a safe, supportive, and positive training environment for the entire BC High community to achieve their fitness goals. We educate our student-athletes to have an appreciation and knowledge of developing their own bodies, physical strengths, and performance weaknesses. We aid in the achievements of individuals and athletic teams through organized and planned training sessions. We scaffold positive habits, behaviors, and routines that foster leadership, resiliency, and training autonomy.

The BC High Philosophy

We aim to achieve our objectives with a philosophy focused on mastering the Basics with Consistency. Basic programs that focus on the fundamentals with a consistently strong effort and consistent year-round attendance will yield the best results. We offer training sessions to all individuals and teams that focus on mobility, speed, strength training and conditioning. Although our programs follow a basic template, we individualize and specify our programs based on the individual’s needs, season, and sport.

Core Principles

List of 4 items.

  • Mitigate Injury

    Our most important goal is to keep participants healthy and progressing as athletes. Although playing sports may result in an injury, the strength and conditioning coaches work closely with the athletic training staff to help mitigate and lessen those injuries through smart and safe training protocols. We first assess joint function and movement through a movement screen. Then, we apply corrective exercises, tissue treatments, and mobility/stability drills to the pre or post-lift period of the training session, the rest periods between lifts, and even on off-days. Finally, we re-assess movement to gauge improvement.
  • Build a Foundation of Strength

    We believe in mastering the basic fundamental movement patterns which include squatting, hip hinging, pushing, pulling, stabilizing and rotating. We linearly and carefully progress these movements by introducing low loads at higher repetitions and moving into heavier loads at lower repetitions. We take the necessary time to teach the movement patterns in a controlled setting and we never sacrifice form for reps or time. If an athlete cannot perform an exercise correctly after our cueing and coaching, we find an alternative they can do and get stronger in that exercise.
  • Prepare for Competition

    Within our training plans, we address seasonal and sport movement and energy system needs. This includes dedicated time for sport-specific speed and conditioning. We treat speed and conditioning similar to our strength training; we slowly progress over time. As we move closer to the competitive season this becomes more specific to the sport. Many times, conditioning is not needed and recovery methods are implemented to more effectively prepare for the next competition. Other preparation methods include proper nutrition and mental preparation. 
  • Foster Leadership and Autonomy

    The strength and conditioning program aims to train BC High athletes on their leadership skills through accountability measures such as data tracking, cleaning and organizing the weight room, and daily communication with the strength coaches. Once athletes and students have demonstrated an understanding of our system, how to organize their training groups, and how to properly train, they earn trust. With that trust comes training autonomy and the ability to lead portions of their team’s training session. This leadership and work ethic will translate to other areas of their sport preparation, academic life, and future endeavors.

Strength Coaching Staff

Steve Kiely 02’M.Ed, CSCS

Steve Kiely is BC High’s head strength and conditioning coach, director of the Trapilo weight room, and a social studies/wellness teacher in the 7th and 8th grade Arrupe division. He implements 7-12 school-wide fitness programs, moderates high school and Arrupe division fitness clubs, and oversees all strength and conditioning programs in the athletic department.
Kiely has been a teacher and a coach since 2006 and started in BC High’s Arrupe Division in 2007. He served on every coaching level including head coach (Arrupe Football, Arrupe Lacrosse, Freshmen Football), and assistant coach (Varisity Football, Arrupe Basketball, Freshmen Lacrosse). In addition to sport coaching, Kiely served as a performance specialist at MBX Training in Norwell, MA in which he trained regional club teams, varsity athletes, and middle school groups. Kiely began his tenure as head strength coach in 2012 and since then he has increased the participation amongst all athletic programs and has enhanced the aesthetic, feel, and function of the Trapilo weight room. He has expanded the program to offer morning programming and to serve the Arrupe division with the creation of a Strength Training elective course. Kiely is also the creator of the AWEMASSED system which includes lesson planning tools for strength coaches.
Kiely is a 2006 graduate of Colby College with a Bachelor’s of Arts in History and was a member of the football team. He also holds a Master’s degree in Education from Boston College. He is a member of the National Strength and Conditioning Association and National High School Strength and Conditioning Association. He is a Certified Strength and Conditioning Specialist, Functional Movement Specialist, a Mobility Specialist, a Youth Nutrition Specialist, and a Youth Speed and Agility Specialist.
A 2002 graduate of BC High, he currently resides in Weymouth with his wife and daughter. 
Matt McClune 03’, USAW, CSAC, CPDS, CFSC

Matt McClune currently serves as an assistant strength and conditioning coach at BC High, but has years of experience coaching as a BC High football and track coach. He spent nearly 10 years as the program director and manager at MBX Training in Norwell. Coach McClune’s specialties include leadership training, program design, and strength development. In addition to his work at BC High, Matt continues to coach collegiate athletes and motivationally speak throughout the South Shore of Massachusetts. 
Matt is a 2007 graduate of Sacred Heart University and was a member of the football team. He is certified through USA Weightlifting, he is a Certified Functional Strength Coach, Certified Program Design Specialist, and a Certified Speed and Agility Coach.
A 2003 graduate of BC High, Matt was part of the championship Football and Rugby teams.

Summer Clinics

Our summer Strength & Conditioning program runs for an 8-week, two-hour per day summer session for both Arrupe and High School boys and girls.  

The camp provides coaching technique with an experienced staff, a written program focused on injury prevention, movement assessments, explosiveness, strength, and conditioning. We also provide information on nutrition, mental toughness, and healthy living.

Click here to learn more or to register for the 2019 Strength & Conditioning Program.

Contact Us

For more information about our Strength & Conditioning Program, contact Steve Kiely '02, Head Strength & Conditioning Coach, at