Loyola Strength & Conditioning
Strength is the maximal force that a single muscle or muscle group can generate at a specified velocity. Using a variety of lifting techniques and equipment teaches the athlete advanced movements while putting the muscle skeletal system under stress and creates positive adaptations. This will mirror what the athlete undergoes during competition.
Power is the ability to generate large amounts of force at a high rate of speed. Explosiveness is the ability to generate power in a short amount of time. These two principles can be applicable to every athlete regardless of sport or position. Training power and explosion is developed through many aspects of training such as strength training, speed and agility development, and flexibility.
Static, Dynamic, and Proprioceptive Neuromuscular Facilitation (PNF) are the three main components of flexibility. Static stretching consists of passively stretching a muscle and holding for a period of time usually 20-30 seconds. Dynamic Stretching involves the muscles being stretched to move in an active process to stretch the muscle to full range of motion. PNF stretching involves static and muscular activation to enhance flexibility. This method requires assistance from another athlete or coach. Using these three methods helps prevent injury, improve muscle activation, prevents delayed onset muscle soreness, and increases range of motion.
Speed training is used to enhance the athlete's ability to get from one point to another as fast as possible. Speed training involves teaching the athlete proper body mechanics to optimize sprinting performance. An athlete's reflexes and reaction time are critical points of speed training.
Agility is the ability to explosively brake, change directions, and accelerate again. Agility implies greater involvement of deceleration and the ability to reactively couple it with acceleration. Agility requires sound balance, coordination, and explosiveness by the athlete. An athlete must be able to react as quickly as possible in all directions for any type of situation. Collegiate sports can benefit from this type of training to enhance overall athlete performance.
The core consists the muscle region of the abdominal area and lower back region. This is very important piece in the athlete's muscular skeletal chain. It helps protect the athlete from injury while optimizing performance through keeping the vertebral column erect and ready to react and helping support balance throughout the body.
The purest form of training for any activity is the activity itself. To be effective, a training program must reproduce the functional movements and metabolic demands of the sport being trained for. Sport-specific training challenges athletes' to perform specific movements and movement patterns safely, and efficiently; this helps to promote muscular adaptations that lead to superior sport performance.
The ability to generate force at high rates of speed (power) is crucial in sport. Power output is the result of motor unit recruitment by the central nervous system. There are two types of motor units- fast and slow- that vary greatly in their ability to generate force. Training explosively, using ground-based, multiple joint movements trains the body to recruit fast motor units at high rates of speed. This, in turn, improves performance potential.
Gains seen by an athlete can begin to plateau and/or decline if the same training outline is used for an extended period of time. Periodization is a model that uses different combinations of volume, load (intensity) and exercise specificity to progressively overload the body and bring about specific adaptations. The year should be broken into different periods that will be adjusted based on season and sport.
The goal in the off-season is to improve lean body mass, muscular strength (force production), power (rate of force production), and general conditioning. Large emphasis on strength training, workouts occur 3-5 times per week.
The goal in the pre-season is to convert gains made in the off-season into a more sport-specific form, while preserving the strength and power established during the off-season. Transition from strength training emphasis to specific conditioning emphasis, workouts occur 3-6 times per week.
The goal during the in-season is to maintain strength and power gains and to focus primarily on the competition and injury prevention. Major emphasis on strength and power training, workouts occur 1-2 times per week.
The goal in the post-season is to allow the body to physically and mentally recover from the demands of competition season.
Working with the sports medicine staff
- Assist with final steps of return to play while adjusting for; the type of injury and or surgery as well as boundaries set by sports medicine staff
- Focus on areas of weakness and consistent injuries and make adjustments to programs to help prevent further issues.
- Better understandings of treatment and rehabilitation plans set by sports medicine staff and insure to be involved as best I can in implementing them.
- Able to assist staff with chronic rehabilitations
- Work with staff to develop proper stretching protocols for teams and individual programs for those who need to improve.
- Working with staff to develop and implement a beneficial nutrition program for all student athletes.
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Friday, Jan 30 SPORT EVENT TIME COVERAGE Swimming & Diving Mount St Marys - Women W: W, 194-98 Women's Track vs Armory Invitational All Day Saturday, Jan 31 SPORT EVENT TIME COVERAGE Men's Basketball at Army 3:00 PM Video Women's Basketball Army 2:00 PM Video Swimming & Diving at Pre-Patriot League Invitational 10:00 AM Women's Track at John Covert Classic All Day Women's Track vs Armory Invitational All Day Wednesday, Feb 4 SPORT EVENT TIME COVERAGE Men's Basketball at American 7:30 PM Video Women's Basketball American 7:00 PM Video Saturday, Feb 7 SPORT EVENT TIME COVERAGE Men's Basketball Lehigh 7:00 PM Video Women's Basketball at Lehigh 2:00 PM Men's Lacrosse Virginia 1:00 PM Video Wednesday, Feb 11 SPORT EVENT TIME COVERAGE Men's Basketball Lafayette 7:30 PM Video Women's Basketball at Lafayette 7:00 PM Thursday, Feb 12 SPORT EVENT TIME COVERAGE Women's Track at Multi-Mix Invite All Day Saturday, Feb 14 SPORT EVENT TIME COVERAGE Men's Basketball at Boston University 1:00 PM Video Women's Basketball Boston University 2:00 PM Video Men's Lacrosse Penn State 12:00 PM Video Sunday, Feb 15 SPORT EVENT TIME COVERAGE Tennis at Mary Washington - Men 4:00 PM Men's Tennis at Mary Washington 4:00 PM Wednesday, Feb 18 SPORT EVENT TIME COVERAGE Men's Basketball at Bucknell 7:00 PM Video Women's Basketball Bucknell 7:00 PM Video Swimming & Diving at Patriot League Championships All Day Men's Lacrosse at Towson TBA Thursday, Feb 19 SPORT EVENT TIME COVERAGE Swimming & Diving at Patriot League Championships All Day Friday, Feb 20 SPORT EVENT TIME COVERAGE Swimming & Diving at Patriot League Championships All Day Women's Track at Patriot League Indoor Championships All Day Saturday, Feb 21 SPORT EVENT TIME COVERAGE Women's Soccer at Villanova Play Day All Day Men's Tennis Shepherd 12:00 PM Women's Lacrosse at Princeton 1:00 PM Men's Lacrosse Holy Cross 1:00 PM Video Tennis Coppin State - Men 4:00 PM Men's Tennis Coppin State 4:00 PM Women's Track at Patriot League Indoor Championships All Day Swimming & Diving at Patriot League Championships All Day Sunday, Feb 22 SPORT EVENT TIME COVERAGE Tennis Coppin State - Women 3:00 PM Tennis Wagner 6:00 PM Men's Tennis Wagner 6:00 PM Men's Golf vs Neville Kovacs Group Intercollegiate All Day Monday, Feb 23 SPORT EVENT TIME COVERAGE Men's Golf vs Neville Kovacs Group Intercollegiate All Day Tuesday, Feb 24 SPORT EVENT TIME COVERAGE Men's Golf vs Neville Kovacs Group Intercollegiate All Day Wednesday, Feb 25 SPORT EVENT TIME COVERAGE Women's Lacrosse Johns Hopkins 6:00 PM Video Friday, Feb 27 SPORT EVENT TIME COVERAGE Men's Tennis at North Carolina Central 2:00 PM Tennis at North Carolina Central 2:00 PM Saturday, Feb 28 SPORT EVENT TIME COVERAGE Tennis at North Carolina A&T 9:00 AM Men's Tennis at North Carolina A&T 9:00 AM Men's Lacrosse Lehigh 2:00 PM Video Women's Lacrosse James Madison 5:00 PM Video
Friday, Jan 23 SPORT EVENT RESULT COVERAGE Tennis St. Francis Brooklyn Men: W, 4-3; Women: W, 7-0 Saturday, Jan 24 SPORT EVENT RESULT COVERAGE Men's Basketball Colgate L, 59-58 Video Women's Basketball Colgate L, 72-45 Video Thursday, Jan 29 SPORT EVENT RESULT COVERAGE Men's Basketball Holy Cross W, 64-54 Video Women's Basketball Holy Cross W, 57-51 Live StatsÂ|ÂVideo
Friday, Jan 30 SPORT EVENT RESULT COVERAGE Swimming & Diving Mount St. Mary's - Women W: W, 194-98 Women's Track Armory Invitational All Day