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Loyola Strength & Conditioning

TRAINING PRINCIPLES

Strength

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

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.

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

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

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.

CORE

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.

Sport-Specific Training

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.

Explosive Training

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.

PERIODIZATION

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. 

Off-season

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.

Pre-season

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.

In-season

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.

Post-season 

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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Tuesday, Mar 3
SPORT EVENT TIME COVERAGE
Men's Basketball at Holy Cross 7:00 PM Live Stats | Video
Women's Lacrosse at Florida 1:00 PM
Wednesday, Mar 4
SPORT EVENT TIME COVERAGE
Women's Basketball at Lafayette 7:00 PM Video
Thursday, Mar 5
SPORT EVENT TIME COVERAGE
Men's Basketball vs Patriot League Quarterfinals TBA Video
Friday, Mar 6
SPORT EVENT TIME COVERAGE
Women's Basketball vs Patriot League Quarterfinals TBA
Saturday, Mar 7
SPORT EVENT TIME COVERAGE
Men's Lacrosse at Duke 1:00 PM
Women's Lacrosse Penn State 1:00 PM Video
Sunday, Mar 8
SPORT EVENT TIME COVERAGE
Men's Basketball vs Patriot League Semifinals TBA
Men's Golf vs Cleveland Golf Palmetto Intercollegiate All Day
Monday, Mar 9
SPORT EVENT TIME COVERAGE
Women's Basketball vs Patriot League Semifinals TBA
Men's Golf vs Cleveland Golf Palmetto Intercollegiate All Day
Tuesday, Mar 10
SPORT EVENT TIME COVERAGE
Men's Golf vs Cleveland Golf Palmetto Intercollegiate All Day
Wednesday, Mar 11
SPORT EVENT TIME COVERAGE
Men's Basketball vs Patriot League Championship Game TBA
Tennis Shepherd - Men 2:30 PM
Women's Lacrosse at Virginia 7:00 PM
Saturday, Mar 14
SPORT EVENT TIME COVERAGE
Women's Basketball vs Patriot League Championship Game TBA
Men's Tennis La Salle 11:00 AM
Tennis La Salle 11:00 AM
Men's Lacrosse at Army 12:00 PM
Women's Lacrosse Lafayette 1:00 PM Video
Crew vs Jesuit Invitational All Day
Sunday, Mar 15
SPORT EVENT TIME COVERAGE
Men's Tennis Hofstra 11:00 AM
Tennis Hofstra 11:00 AM
Tennis Coppin State 4:00 PM
Wednesday, Mar 18
SPORT EVENT TIME COVERAGE
Men's Tennis at Morgan State 2:00 PM
Tennis at Morgan State 2:30 PM
Women's Lacrosse Bucknell 5:00 PM Video
Men's Lacrosse Georgetown 7:15 PM Video
Friday, Mar 20
SPORT EVENT TIME COVERAGE
Men's Tennis vs Holy Cross 3:00 PM
Tennis vs Holy Cross 3:00 PM
Saturday, Mar 21
SPORT EVENT TIME COVERAGE
Men's Tennis vs Lafayette 3:00 PM
Women's Lacrosse at Lehigh 4:00 PM
Men's Lacrosse at Lafayette 4:30 PM
Women's Track at Philadelphia Classic All Day
Sunday, Mar 22
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Women's Soccer George Washington 3:00 PM
Men's Tennis at Army 9:00 AM
Men's Golf vs Middleburg Bank Intercollegiate All Day
Monday, Mar 23
SPORT EVENT TIME COVERAGE
Men's Golf vs Middleburg Bank Intercollegiate All Day
Tuesday, Mar 24
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Men's Golf vs Middleburg Bank Intercollegiate All Day
Saturday, Mar 28
SPORT EVENT TIME COVERAGE
Men's Lacrosse Colgate 2:30 PM
Crew vs Murphy Cup All Day
Women's Track at Maryland Invitational All Day
Sunday, Mar 29
SPORT EVENT TIME COVERAGE
Crew vs Occoquan Sprints All Day

Results
Monday, Feb 23
SPORT EVENT RESULT COVERAGE
Men's Golf Loyola Golf Invitational (sponsored by Neville Kovacs Group) -- Live Results
Tuesday, Feb 24
SPORT EVENT RESULT COVERAGE
Men's Golf Loyola Golf Invitational (sponsored by Neville Kovacs Group) 8th of 17 Live Results
Wednesday, Feb 25
SPORT EVENT RESULT COVERAGE
Men's Basketball Holy Cross L, 63-60 Live Stats | Video
Women's Basketball Holy Cross L, 65-37 Video
Women's Lacrosse Johns Hopkins W, 12-10 (OT) Video
Friday, Feb 27
SPORT EVENT RESULT COVERAGE
Tennis North Carolina Central Men: L, 5-2; Women: L, 5-2
Swimming & Diving ECAC Championships -- Live Stats | Video
Saturday, Feb 28
SPORT EVENT RESULT COVERAGE
Men's Basketball Navy L, 57-47 Video
Women's Basketball Navy L, 59-50 Video
Tennis North Carolina A&T 9:00 AM
Men's Lacrosse Lehigh W, 11-8 Video
Women's Lacrosse James Madison L, 11-10 (OT) Video
Swimming & Diving ECAC Championships -- Live Stats | Video
Sunday, Mar 1
SPORT EVENT RESULT COVERAGE
Tennis Shaw 10:00 AM
Swimming & Diving ECAC Championships All Day Live Stats | Video