Strength & Conditioning
Development of Core Strength Imagine the body is a 3-link chain with the head and arms being one link, the torso/trunk being the second link and the legs being the third link. If the core link (trunk/torso) is weak or inflexible, there is little chance of maximizing potential because all body movement stems from the core. Train using ground-based, multi-joint lifting versus machine lifting Most athletes participate in stand up power sports using many muscle groups at once. The emphasis of training should be on total body athleticism and flexibility rather than having body weight supported by a machine and forcing isolation of just one muscle group. By incorporating ground-based lifts and exercises that focus on the total body, the athlete becomes more prepared to use their whole body in sport skills.
By taking advantage of expert instruction, Golden Eagle student-athletes are afforded every opportunity to maximize their athletic potential. ASSISTANT STRENGTH COACHES
Train for Power (which results in increased speed) Power = (Mass Moved x Distance)/time. The less time it takes to move a mass a certain distance, the higher the output. As seen in the above formula, an increase in speed of movements results in an increase in power.
Dan Bailey
Jen Hoffman
Mike Hewett
Scott Schweitzer
Train Athleticism Many factors are included in athleticism: strength, power, speed, agility, flexibility, coordination, fitness level and mental toughness are just a few. It is the goal to maximize an athlete’s overall athleticism. Train as a Team When teams train together, it provides another opportunity to develop chemistry, teamwork, leadership skills and a competitive environment. Within this competitive environment, teams can work on mental toughness, attacking the weights and maintaining a positive attitude. By enabling athletes to work on these things as a team, it helps to promote a stronger sense of unity, thus making it harder to “fold” under pressure. Make workouts short and intense There are many philosophies on how to get athletes stronger, faster and more flexible. But, when combined, these philosophies have the same three underlying principles: a) The workouts should be highly organized b) The workouts should be short in duration c) The workouts should be extremely intense The following are recommendations for athletes concerning days and times of strength training (including warmups): • In-season: 3 days / week; 30-40 minutes/workout • Postseason: 3-4 days / week; 45-60 minutes/workout • Pre-season: 4 days / week; 50-60 minutes/workout
Golden Eagle Strength All-Americans under Chip Pugh
Awarded by the National Strength and Conditioning Association (NSCA)
2007 2008 2009 2010 2011 2012
Katie Sutherland, Softball Amadi McKenzie, Men’s Basketball Allison Price, Women’s Basketball John Jackson, Football Blair Bowens, Women’s Basketball Kelechi Odu, Football Kaleigh Gates, Softball Elijah Muhammad, Basketball Tacarra Hayes, Women’s Basketball Dustin Dillehay, Football Kendall Hooper, Softball Scott Schweitzer, Football
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