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Demo</a></nav></div></div></div></header><div id="content" class="site-content"><div class="container"><div class="row"><section id="primary" class="content-area col-sm-12"><main id="main" class="site-main" role="main"><article id="post-5861" class="post-5861 page type-page status-publish hentry"><div class="entry-content"><div class="vc_row wpb_row vc_row-fluid d-flex align-items-center top_block mask_top_block vc_custom_1565892057544 vc_row-has-fill mpc-row"><div class="wpb_column vc_column_container vc_col-sm-12 mpc-column" data-column-id="mpc_column-9460392da1753b9"><div class="vc_column-inner"><div class="wpb_wrapper"><div class="wpb_text_column wpb_content_element h2"><div class="wpb_wrapper"><h1 style="text-align: center;">PLT4M COACHES CLUB: EMILY PLUCKER</h1></div></div></div></div></div></div><div class="upb_bg_img" data-ultimate-bg="url(https://plt4m.com/wp-content/uploads/2019/08/rusty-red.png)" data-image-id="6065" data-ultimate-bg-style="vcpb-default" data-bg-img-repeat="repeat" data-bg-img-size="cover" data-bg-img-position="" data-parallx_sense="30" data-bg-override="ex-full" data-bg_img_attach="scroll" data-upb-overlay-color="" data-upb-bg-animation="" data-fadeout="" data-bg-animation="left-animation" data-bg-animation-type="h" data-animation-repeat="repeat" data-fadeout-percentage="30" data-parallax-content="" data-parallax-content-sense="30" data-row-effect-mobile-disable="true" data-img-parallax-mobile-disable="true" data-rtl="false" data-custom-vc-row="" data-vc="6.4.2" data-is_old_vc="" data-theme-support="" data-overlay="false" data-overlay-color="" data-overlay-pattern="" data-overlay-pattern-opacity="" data-overlay-pattern-size=""></div><div data-vc-full-width="true" data-vc-full-width-init="false" class="vc_row wpb_row vc_row-fluid program_page vc_custom_1542358826321 vc_row-has-fill mpc-row"><div class="left_column wpb_column vc_column_container vc_col-sm-3 mpc-column" data-column-id="mpc_column-160392da184635"><div class="vc_column-inner"><div class="wpb_wrapper"><div class="wpb_single_image wpb_content_element vc_align_left"><figure class="wpb_wrapper vc_figure"><div class="vc_single_image-wrapper vc_box_shadow vc_box_border_grey"><img width="300" height="300" alt="Emily Plucker" title="Emily Plucker (1)" data-src="https://465589.smushcdn.com/1664824/wp-content/uploads/2019/08/Emily-Plucker-1-300x300.png?lossy=1&strip=1&webp=1" class="vc_single_image-img lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw=="><noscript><img class="vc_single_image-img " src="https://465589.smushcdn.com/1664824/wp-content/uploads/2019/08/Emily-Plucker-1-300x300.png?lossy=1&strip=1&webp=1" width="300" height="300" alt="Emily Plucker" title="Emily Plucker (1)"></noscript></div></figure></div><div class="wpb_text_column wpb_content_element "><div class="wpb_wrapper"><h2>OVERVIEW</h2></div></div><div class="vc_row wpb_row vc_inner vc_row-fluid mpc-row"><div class="quick_look_block wpb_column vc_column_container vc_col-sm-10 mpc-column" data-column-id="mpc_column-5060392da183ed2"><div class="vc_column-inner"><div class="wpb_wrapper"><div class="wpb_text_column wpb_content_element "><div class="wpb_wrapper"><ul><li>Canton Middle & High School | South Dakota</li><li><span style="font-weight: 400;">Strength & Conditioning Coach, CF-L1</span></li><li>Working towards CSCS</li></ul></div></div></div></div></div><div class="wpb_column vc_column_container vc_col-sm-2 mpc-column" data-column-id="mpc_column-5260392da183f99"><div class="vc_column-inner"><div class="wpb_wrapper"></div></div></div></div><div class="ult-spacer spacer-60392da18408f" data-id="60392da18408f" data-height="10" data-height-mobile="10" data-height-tab="10" data-height-tab-portrait="" data-height-mobile-landscape="" style="clear:both;display:block;"></div><h2 style="text-align: left" class="vc_custom_heading">Articles Written by Emily:</h2><div class="vc_btn3-container popup_content vc_btn3-inline"><a class="vc_general vc_btn3 vc_btn3-size-md vc_btn3-shape-rounded vc_btn3-style-modern vc_btn3-color-grey" href="https://www.plt4m.com/portfolio/a-coachs-communication/" title="A Coach’s Communication">A Coach's Communication</a></div><div class="vc_empty_space" style="height: 2px"><span class="vc_empty_space_inner"></span></div><div class="vc_btn3-container popup_content vc_btn3-inline"><a class="vc_general vc_btn3 vc_btn3-size-md vc_btn3-shape-rounded vc_btn3-style-modern vc_btn3-color-grey" href="https://www.plt4m.com/2019/09/16/chalk-talk-ep-15-a-coachs-communication/" title="A Coach’s Communication">Podcast - Spotlight: A Coach's Communication</a></div></div></div></div><div class="wpb_column vc_column_container vc_col-sm-9 mpc-column" data-column-id="mpc_column-9860392da185a9a"><div class="vc_column-inner"><div class="wpb_wrapper"><div class="wpb_text_column wpb_content_element "><div class="wpb_wrapper"><h2>BIO:</h2><p><span style="font-weight: 400;">Emily builds strong, happy, healthy athletes and believes fitness should not be a chore, but something fun and rewarding. The goal for Emily is to keep kids coming back for more (and not scaring them off with her love of Lady Gaga). </span></p><h2>WHY PLT4M?</h2><p><span style="font-weight: 400;">I knew I would need help in the weight room as more and more students started walking in the weight room door. I anticipated 100 kids in my summer program and ended up with 174! I couldn’t keep up with their lifting numbers and to me if you are lifting without your numbers, you are lifting blind! PLT4M was the perfect solution to my problem. The programs are excellent and the videos provide the resource I need for students when the weight room is busy. The students love it and so do I!</span></p><h2>WHY DO YOU WORK WITH STUDENTS?</h2><p><span style="font-weight: 400;">Sometimes students just need some guidance. Someone who will help, listen and care. I care. I care a lot. If I can teach these kids how to take care of their bodies, they will feel better both physically and mentally. Life is hard. I want to make it easier for them. This is the most rewarding job in the world!</span></p><h2></h2><h2>FAVORITE QUOTE:</h2><p><span style="font-weight: 400;">“Hard work beats talent when talent doesn’t work hard” -Tim Notke</span></p></div></div><div class="wpb_text_column wpb_content_element "><div class="wpb_wrapper"><h2>CONNECT WITH EMILY:</h2></div></div><div class="vc_row wpb_row vc_inner vc_row-fluid vc_row-o-content-middle vc_row-flex mpc-row"><div class="wpb_column vc_column_container vc_col-sm-3 mpc-column" data-column-id="mpc_column-3160392da184bda"><div class="vc_column-inner"><div class="wpb_wrapper"><div class="vc_icon_element vc_icon_element-outer vc_icon_element-align-left"><div class="vc_icon_element-inner vc_icon_element-color-custom vc_icon_element-size-md vc_icon_element-style- vc_icon_element-background-color-grey"><span class="vc_icon_element-icon typcn typcn-social-facebook" style="color:#b30000 !important"></span><a class="vc_icon_element-link" href="https://www.facebook.com/Canton-High-School-Strength-and-Conditioning" title="" target="_self"></a></div></div></div></div></div><div class="wpb_column vc_column_container vc_col-sm-3 mpc-column" data-column-id="mpc_column-3760392da184d3a"><div class="vc_column-inner"><div class="wpb_wrapper"><div class="vc_icon_element vc_icon_element-outer vc_icon_element-align-left"><div class="vc_icon_element-inner vc_icon_element-color-custom vc_icon_element-size-md vc_icon_element-style- vc_icon_element-background-color-grey"><span class="vc_icon_element-icon typcn typcn-social-instagram" style="color:#b30000 !important"></span><a class="vc_icon_element-link" href="https://www.instagram.com/chawkstrength/?hl=en" title="" target="_self"></a></div></div></div></div></div><div class="wpb_column vc_column_container vc_col-sm-3 mpc-column" data-column-id="mpc_column-1660392da184e82"><div class="vc_column-inner"><div class="wpb_wrapper"><div class="vc_icon_element vc_icon_element-outer vc_icon_element-align-left"><div class="vc_icon_element-inner vc_icon_element-color-custom vc_icon_element-size-md vc_icon_element-style- vc_icon_element-background-color-grey"><span class="vc_icon_element-icon typcn typcn-social-twitter" style="color:#b30000 !important"></span><a class="vc_icon_element-link" href="https://twitter.com/motherpluckr" title="" target="_self"></a></div></div></div></div></div><div class="wpb_column vc_column_container vc_col-sm-3 mpc-column" data-column-id="mpc_column-9360392da184f1e"><div class="vc_column-inner"><div class="wpb_wrapper"></div></div></div></div><h2 style="text-align: left" class="vc_custom_heading">CANTON HIGH SCHOOL IN ACTION:</h2><div class="vc_row wpb_row vc_inner vc_row-fluid content vc_custom_1541453882424 vc_row-has-fill mpc-row"><div class="wpb_column vc_column_container vc_col-sm-12 mpc-column" data-column-id="mpc_column-1760392da1854e9"><div class="vc_column-inner"><div class="wpb_wrapper"><div class="wpb_raw_code wpb_content_element wpb_raw_html"><div class="wpb_wrapper"><blockquote class="instagram-media" data-instgrm-captioned data-instgrm-permalink="https://www.instagram.com/p/B1CrXXJFQBf/" data-instgrm-version="12" style=" background:#FFF; 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font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;"> View this post on Instagram</div></div><div style="padding: 12.5% 0;"></div><div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"><div><div style="background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"></div><div style="background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"></div><div style="background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"></div></div><div style="margin-left: 8px;"><div style=" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"></div><div style=" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)"></div></div><div style="margin-left: auto;"><div style=" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"></div><div style=" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"></div><div style=" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"></div></div></div></a><p style=" margin:8px 0 0 0; padding:0 4px;"> <a href="https://www.instagram.com/p/B1CrXXJFQBf/" style=" color:#000; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none; word-wrap:break-word;" target="_blank">Last week of summer! For real. So what comes next with your lifting? • • In-Season Athletes (Football, Volleyball, Cross Country). You will start a 2 day in-season lifting program the week of August 19th. The lifting program has been scheduled for you and will pop up on your PLT4M app the week of the 19th. Along with the 2 days of lifting, there is an Active Recovery Workout and a Pre/Post Game Mobility session. You can do the recovery and mobility sessions on your own. The lifting sessions will take place during your scheduled morning lift times. Lifts will also be posted to the board if you don't want to use your phone however I would encourage you to use the app to hold you accountable with your weights. PLT4M makes it super simple. • • Off-Season Athletes. You can join the High School Out of Season Athletes group on PLT4M. Several lifting programs will be available to you including a 3 Day Off Season Program, 4 Day Off Season Program and Total Athlete. Those that didn't participate in the summer program and who are not as familiar with lifts can start with the introductory programs. I will also have conditioning workouts available. There will be open lifting every day after school. • • I can't wait to watch you compete this fall! You worked hard over the summer and it should show on the field, court and course! • • Congratulations! Coach Plucker @emilyplucker @plt4m</a></p><p style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;">A post shared by <a href="https://www.instagram.com/chawkstrength/" style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px;" target="_blank"> Canton Strength & Conditioning</a> (@chawkstrength) on <time style=" font-family:Arial,sans-serif; font-size:14px; line-height:17px;" datetime="2019-08-11T23:17:33+00:00">Aug 11, 2019 at 4:17pm PDT</time></p></div></blockquote> <script async src="//www.instagram.com/embed.js"></script> </div></div></div></div></div></div></div></div></div></div><div class="vc_row-full-width vc_clearfix"></div></div></article><div data-vc-full-width="true" data-vc-full-width-init="true" class="vc_row wpb_row vc_row-fluid background_red 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top","overlay_zindex":false,"zindex":"1999999999"},"close":{"text":"","button_delay":"0","overlay_click":false,"esc_press":false,"f4_press":false},"click_open":[]}}" role="dialog" aria-hidden="true" ><div id="popmake-3076" class="pum-container popmake theme-190 pum-responsive pum-responsive-medium responsive size-medium"><div class="pum-content popmake-content"><p><div class="vc_row wpb_row vc_row-fluid mpc-row"><div class="wpb_column vc_column_container vc_col-sm-1 mpc-column" data-column-id="mpc_column-9960392da16a773"><div class="vc_column-inner"><div class="wpb_wrapper"></div></div></div><div class="popup_content wpb_column vc_column_container vc_col-sm-10 mpc-column" data-column-id="mpc_column-1360392da16b113"><div class="vc_column-inner"><div class="wpb_wrapper"><div class="wpb_text_column wpb_content_element "><div class="wpb_wrapper"><h2 style="text-align: left;">L1 – Introductory Movement & Capacity Programs</h2></div></div><div class="wpb_text_column wpb_content_element "><div class="wpb_wrapper"><p>No prerequisites, open to all athletes. Serves as a foundational stepping stone into all further programs. Builds a baseline understanding of proper movement, capacity, and overall fitness through bodyweight training and conditioning.</p></div></div><div class="vc_btn3-container vc_btn3-left"><a class="vc_general vc_btn3 vc_btn3-size-md vc_btn3-shape-rounded vc_btn3-style-modern vc_btn3-color-grey" href="http://www.plt4m.com/fit101-introduction-to-fitness/" title="">FIT101: Intro to Fitness</a></div><div class="vc_btn3-container vc_btn3-left"><a class="vc_general vc_btn3 vc_btn3-size-md vc_btn3-shape-rounded vc_btn3-style-modern vc_btn3-color-grey" href="https://www.plt4m.com/fit102-introduction-to-training/" title="">FIT102: Intro to Training</a></div><div class="vc_btn3-container vc_btn3-left"><a class="vc_general vc_btn3 vc_btn3-size-md vc_btn3-shape-rounded vc_btn3-style-modern vc_btn3-color-grey" href="https://plt4m.com/edu100-foundations-of-fitness/" title="Mob101: Mastering Mobility" target="_blank">EDU100: Foundations Of Fitness</a></div><div class="vc_btn3-container 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top","position_from_trigger":false,"position_top":"100","position_left":"0","position_bottom":"0","position_right":"0","position_fixed":false,"animation_type":"fade","animation_speed":"350","animation_origin":"center top","overlay_zindex":false,"zindex":"1999999999"},"close":{"text":"","button_delay":"0","overlay_click":false,"esc_press":false,"f4_press":false},"click_open":[]}}" role="dialog" aria-hidden="true" ><div id="popmake-3071" class="pum-container popmake theme-190 pum-responsive pum-responsive-medium responsive size-medium"><div class="pum-content popmake-content"><p><div class="vc_row wpb_row vc_row-fluid mpc-row"><div class="wpb_column vc_column_container vc_col-sm-1 mpc-column" data-column-id="mpc_column-7460392da16c326"><div class="vc_column-inner"><div class="wpb_wrapper"></div></div></div><div class="popup_content wpb_column vc_column_container vc_col-sm-10 mpc-column" data-column-id="mpc_column-6960392da16c7da"><div class="vc_column-inner"><div class="wpb_wrapper"><div class="wpb_text_column wpb_content_element "><div class="wpb_wrapper"><h2 style="text-align: left;">L2 – Developmental Programs</h2></div></div><div class="wpb_text_column wpb_content_element "><div class="wpb_wrapper"><p>Students and athletes are introduced to the wide world of “training”. Whether it be through PVCs and Med Balls, or Barbells and Squat Racks, athletes are given a thorough education of all different types of training approaches and modalities. From Strength development, to aerobic capacity, to mobility, and everything in between. Athletes should have completed L1, or have had some semblance of proper movement education and capacity training.</p></div></div><div class="vc_btn3-container vc_btn3-left"><a class="vc_general vc_btn3 vc_btn3-size-md vc_btn3-shape-rounded vc_btn3-style-modern vc_btn3-color-grey" href="https://www.plt4m.com/fit201-intro-to-weight-training-part-1/" title="">FIT201: Intro to Weight Training - Part 1: The Powerlifts</a></div><div class="vc_btn3-container vc_btn3-left"><a class="vc_general vc_btn3 vc_btn3-size-md vc_btn3-shape-rounded vc_btn3-style-modern vc_btn3-color-grey" href="https://www.plt4m.com/fit202-intro-to-weight-training-part-2/" title="">FIT202: Intro to Weight Training - Part 2: The Olympic Lifts</a></div><div class="vc_btn3-container vc_btn3-left"><a class="vc_general vc_btn3 vc_btn3-size-md vc_btn3-shape-rounded vc_btn3-style-modern vc_btn3-color-grey" href="https://www.plt4m.com/fit203-intro-to-weight-training-part-3/" title="">FIT203: Intro to Weight Training - Part 3: The Olympic Lifts (cont'd)</a></div><div class="vc_btn3-container vc_btn3-left"><a class="vc_general vc_btn3 vc_btn3-size-md vc_btn3-shape-rounded vc_btn3-style-modern vc_btn3-color-grey" href="https://plt4m.com/ath-211-general-prep-phase-gpp-transition/" title="ATH 211: GENERAL PREP PHASE (GPP) & TRANSITION">ATH 211: GENERAL PREP PHASE (GPP) & TRANSITION</a></div><div class="vc_btn3-container vc_btn3-left"><a class="vc_general vc_btn3 vc_btn3-size-md vc_btn3-shape-rounded vc_btn3-style-modern vc_btn3-color-grey" href="https://plt4m.com/edu201-nutrition-concepts-of-interest/" title="ATH 211: GENERAL PREP PHASE (GPP) & TRANSITION">EDU201: Nutrition Concepts Of Interest </a></div></div></div></div><div class="wpb_column vc_column_container vc_col-sm-1 mpc-column" data-column-id="mpc_column-10060392da16c8d1"><div class="vc_column-inner"><div class="wpb_wrapper"></div></div></div></div><div class="vc_row wpb_row vc_row-fluid mpc-row"><div class="wpb_column vc_column_container vc_col-sm-12 mpc-column" data-column-id="mpc_column-3260392da16cc98"><div class="vc_column-inner"><div class="wpb_wrapper"></div></div></div></div><div class="vc_row wpb_row vc_row-fluid mpc-row"><div class="wpb_column vc_column_container vc_col-sm-12 mpc-column" data-column-id="mpc_column-5160392da16cf88"><div class="vc_column-inner"><div class="wpb_wrapper"><div class="vc_btn3-container popup_red_btn pum-close popmake-close vc_btn3-inline"><a class="vc_general vc_btn3 vc_btn3-size-md vc_btn3-shape-rounded vc_btn3-style-modern vc_btn3-color-default" href="#" title="">Ok</a></div></div></div></div></div></p></div> <button type="button" class="pum-close popmake-close" aria-label="Close"> × </button></div></div><div id="pum-240" class="pum pum-overlay pum-theme-190 pum-theme-enterprise-blue popmake-overlay click_open" data-popmake="{"id":240,"slug":"l3-training-programs","theme_id":190,"cookies":[],"triggers":[{"type":"click_open","settings":{"cookie_name":"","extra_selectors":".popup_course_3"}}],"mobile_disabled":null,"tablet_disabled":null,"meta":{"display":{"stackable":false,"overlay_disabled":false,"scrollable_content":false,"disable_reposition":false,"size":"medium","responsive_min_width":"0%","responsive_min_width_unit":false,"responsive_max_width":"100%","responsive_max_width_unit":false,"custom_width":"640px","custom_width_unit":false,"custom_height":"380px","custom_height_unit":false,"custom_height_auto":false,"location":"center top","position_from_trigger":false,"position_top":"100","position_left":"0","position_bottom":"0","position_right":"0","position_fixed":false,"animation_type":"fade","animation_speed":"350","animation_origin":"center top","overlay_zindex":false,"zindex":"1999999999"},"close":{"text":"","button_delay":"0","overlay_click":false,"esc_press":false,"f4_press":false},"click_open":[]}}" role="dialog" aria-hidden="true" ><div id="popmake-240" class="pum-container popmake theme-190 pum-responsive pum-responsive-medium responsive size-medium"><div class="pum-content popmake-content"><p><div class="vc_row wpb_row vc_row-fluid mpc-row"><div class="wpb_column vc_column_container vc_col-sm-1 mpc-column" data-column-id="mpc_column-660392da16d582"><div class="vc_column-inner"><div class="wpb_wrapper"></div></div></div><div class="popup_content wpb_column vc_column_container vc_col-sm-10 mpc-column" data-column-id="mpc_column-9460392da16dd76"><div class="vc_column-inner"><div class="wpb_wrapper"><div class="wpb_text_column wpb_content_element "><div class="wpb_wrapper"><h2 style="text-align: left;">L3 – Training Programs</h2></div></div><div class="wpb_text_column wpb_content_element "><div class="wpb_wrapper"><p>Students and athletes will take their first foray into dedicated training based on individual goals, preferences, or other circumstances. 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class="wpb_wrapper"><p>The most in-depth programs, reliant on dedicated students and athletes that are self-motivated or coaches that are progressive & proactive. 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