Strength & Conditioning Programs

The philosophy of training is a progressive resistance program based on the overload principle. in order to increase muscular size and strength, a muscle must be stressed or "overloaded" with a workload that is beyond it's present capacity. The intensity of effort must be great enough to exceed this threshold level so that a sufficient amount of muscular fatigue is produced with a workload that is increasedd steadily and systematically throughout the course of the strength training program. By increasing resistance and repetitions, a compensatory adaption (increasing size and strength) will be theresponsee. To what degree of compensatory adaption largely is determined by the athletes inheritedcharacteristicss (Brzycki 1985), Lambrinides 1990, Marotti 2003).

Based on the "Law of Specificity" maximum benefits of a training stimulus can only be obtained when it replicates the movements and energy systems involved. George Sage, a Motor-learning expert, states that it is impossible to recreate the neuromuscular pattern used to perform a skill unless that specific skill is performed. Therefore, the exercises, within this program, are used to strengthen the muscles and improve joint stability, which in turn will benefit the performance of the student-athlete.

This periodic plan, designed specifically for the each sport, is mindful of high and low volume training and practice periods. The high level of intensity, effort, and mental readiness expected will never diminish; however, the volume of workload, duration of training, and exercise prescription will change depending on the period of the year.

This hands-on training philosophy has specific goals to:

1. Enhance Performance: stronger muscles have the ability to fire longer and faster.
2. Minimize Injuries: stronger muscles act as "shock-absorbers" to the joints and increased core stability provides a stronger foundation for all physical movements.
3. Increase Self-confidence: strength training will increase the student-athlete's mental toughness by placing the athlete in challenging physical conditions.

Physically preparing the athlete, for the upcoming season, will allow the student-athlete to participate at and sustain a high level of competitiveness, as well as, increase the athlete's work capacity. In developing a sport-specific training protocol, nine components of physical training must be adhered to in order to prepare for elite competition. Physical preparation facilitates mental preparation.

• The components of training are:
• Muscular Strength
• Core Stability
• Power
• Cardiovascular Fitness
• Anaerobic Fitness
• Flexibility
• Agility Training
• Speed Training
• Nutrition
• Rest