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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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Calendar
Tuesday, Sept 27
SPORT EVENT TIME COVERAGE
Men's Golf vs Primland Intercollegiate Cancelled Live Results
Wednesday, Sept 28
SPORT EVENT TIME COVERAGE
Women's Soccer at American 4:00 PM Live Stats
Friday, Sept 30
SPORT EVENT TIME COVERAGE
Women's Volleyball at Holy Cross 7:00 PM Video
Saturday, Oct 1
SPORT EVENT TIME COVERAGE
Men's Soccer Navy 12:00 PM Live Stats Video
Women's Soccer Boston University 2:30 PM Video
Women's Tennis Loyola Invitational 9:00 AM
Swimming & Diving Green vs. Grey 10:00 AM
Cross Country at Paul Short Run 11:45 AM
Women's Volleyball at Army West Point 4:00 PM Live Stats
Sunday, Oct 2
SPORT EVENT TIME COVERAGE
Women's Tennis Loyola Invitational 9:00 AM
Wednesday, Oct 5
SPORT EVENT TIME COVERAGE
Men's Soccer at American 3:00 PM Live Stats
Friday, Oct 7
SPORT EVENT TIME COVERAGE
Women's Tennis at Mount St. Marys Invitational 3:00 PM
Men's Tennis at Mount St. Marys Invitational 3:00 PM
Swimming & Diving American 6:00 PM
Saturday, Oct 8
SPORT EVENT TIME COVERAGE
Men's Soccer Boston University 1:00 PM Video
Women's Soccer Lehigh 7:00 PM Video
Women's Tennis at Mount St. Marys Invitational 9:00 AM
Men's Tennis at Mount St. Marys Invitational 9:00 AM
Women's Volleyball Bucknell 2:00 PM
Swimming & Diving Alumni Meet 4:00 PM
Sunday, Oct 9
SPORT EVENT TIME COVERAGE
Women's Tennis at Mount St. Marys Invitational 9:00 AM
Men's Tennis at Mount St. Marys Invitational 9:00 AM
Women's Volleyball Colgate 2:00 PM
Monday, Oct 10
SPORT EVENT TIME COVERAGE
Men's Golf vs Alister MacKenzie Invitational All Day
Tuesday, Oct 11
SPORT EVENT TIME COVERAGE
Men's Soccer at St. Johns 7:00 PM Live Stats
Men's Golf vs Alister MacKenzie Invitational All Day
Friday, Oct 14
SPORT EVENT TIME COVERAGE
Men's Tennis at Patriot League Kickoff Tournament 12:00 PM
Women's Tennis at Patriot League Kickoff Tournament 12:00 PM
Women's Volleyball American 7:00 PM
Saturday, Oct 15
SPORT EVENT TIME COVERAGE
Men's Soccer Lehigh 7:00 PM Video
Women's Soccer at Army West Point 7:00 PM Live Stats
Men's Tennis at Patriot League Kickoff Tournament 9:00 AM
Swimming & Diving Colgate 1:00 PM
Women's Volleyball at Navy 4:00 PM
Cross Country at Princeton Invitational TBA
Crew vs Navy Day Regatta All Day
Sunday, Oct 16
SPORT EVENT TIME COVERAGE
Men's Tennis at Patriot League Kickoff Tournament 9:00 AM
Monday, Oct 17
SPORT EVENT TIME COVERAGE
Men's Golf vs Elon Phoenix Invitational All Day
Tuesday, Oct 18
SPORT EVENT TIME COVERAGE
Men's Golf vs Elon Phoenix Invitational All Day
Wednesday, Oct 19
SPORT EVENT TIME COVERAGE
Women's Soccer Bucknell 7:00 PM Video
Saturday, Oct 22
SPORT EVENT TIME COVERAGE
Men's Soccer at Army West Point 7:00 PM Video
Live Stats
Women's Soccer Colgate 5:00 PM Video
Swimming & Diving Lafayette 1:00 PM
Crew vs Head of the Charles Regatta All Day
Friday, Oct 28
SPORT EVENT TIME COVERAGE
Swimming & Diving Johns Hopkins 5:00 PM
Saturday, Oct 29
SPORT EVENT TIME COVERAGE
Cross Country vs Patriot League Championships 11:00 AM
Crew vs Head of the Schuylkill Regatta All Day
Monday, Oct 31
SPORT EVENT TIME COVERAGE
Men's Golf vs Kiawah Classic All Day
Thursday, Nov 3
SPORT EVENT TIME COVERAGE
Men's Basketball Johns Hopkins TBA
Saturday, Nov 5
SPORT EVENT TIME COVERAGE
Crew vs Head of the Occoquan Regatta All Day
Friday, Nov 11
SPORT EVENT TIME COVERAGE
Men's Basketball at Duquesne TBA
Women's Basketball Lipscomb TBA
Cross Country vs NCAA Mid-Atlantic Regionals 12:00 PM
Saturday, Nov 12
SPORT EVENT TIME COVERAGE
Crew vs Frostbite Regatta All Day
Sunday, Nov 13
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Women's Basketball at Cornell TBA
Crew vs Bill Braxton Regatta All Day
Monday, Nov 14
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Men's Basketball Millersville TBA
Tuesday, Nov 15
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Women's Basketball at Fairfield TBA
Wednesday, Nov 16
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Men's Basketball at LIU Brooklyn TBA
Friday, Nov 18
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Men's Basketball at Notre Dame TBA
Saturday, Nov 19
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Women's Basketball St. Francis Brooklyn TBA
Monday, Nov 21
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Women's Basketball at Pittsburgh TBA
Wednesday, Nov 23
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Men's Basketball Fairfield TBA
Wednesday, Nov 30
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Women's Basketball Columbia TBA

Results
Tuesday, Sept 20
SPORT EVENT RESULT COVERAGE
Men's Soccer Pittsburgh W, 2-1 Live Stats | Video
Women's Soccer Monmouth (N.J.) W, 3-2 Live Stats Video
|
Friday, Sept 23
SPORT EVENT RESULT COVERAGE
Cross Country Panorama Farms Invitational Men: 14th; Women: 12th Final Results Get Acrobat Reader


| Live Results
Women's Tennis St. Joseph's Invitational 1:00 PM |
Men's Tennis Loyola Invitational 2:00 PM | Tournament Central
Women's Volleyball Lafayette L, 3-2 | Video
Saturday, Sept 24
SPORT EVENT RESULT COVERAGE
Men's Soccer Lafayette W, 2-0 Live Stats | Video
Women's Soccer Navy W, 2-1 (2OT) Live Stats | Video
Men's Tennis Loyola Invitational 9:00 AM | Tournament Central
Women's Tennis St. Joseph's Invitational 9:00 AM |
Women's Volleyball Lehigh L, 3-0 Live Stats | Video
Sunday, Sept 25
SPORT EVENT RESULT COVERAGE
Men's Tennis Loyola Invitational 9:00 AM | Tournament Central
Women's Tennis St. Joseph's Invitational 9:00 AM |
Monday, Sept 26
SPORT EVENT RESULT COVERAGE
Men's Golf Primland Intercollegiate Cancelled | Live Results
Tuesday, Sept 27
SPORT EVENT RESULT COVERAGE
Men's Golf Primland Intercollegiate Cancelled | Live Results