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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
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
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Men's Golf vs Neville Kovacs Group Intercollegiate All Day
Tuesday, Feb 24
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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

Results
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