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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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Friday, Oct 20
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Saturday, Oct 21
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Men's Soccer Holy Cross 1:00 PM Live Stats
Women's Soccer at Lehigh 5:00 PM Live Stats
Swimming & Diving at Lafayette 1:00 PM
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Wednesday, Oct 25
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Men's Soccer American 7:00 PM Live Stats
Friday, Oct 27
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Saturday, Oct 28
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Men's Soccer at Lehigh 6:00 PM
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Men's Tennis at Navy Mens Tennis Invitational 9:00 AM
Cross Country at Patriot League Championships 11:00 AM
Swimming & Diving at Lehigh 1:00 PM
Women's Volleyball Army West Point 7:00 PM Live Stats
Crew vs Head of the Schuylkill Regatta All Day
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Sunday, Oct 29
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Tuesday, Oct 31
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Women's Soccer vs Patriot League Quarterfinals TBA
Thursday, Nov 2
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Men's Basketball Elizabethtown 7:00 PM Live Stats
Friday, Nov 3
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Women's Soccer vs Patriot League Semifinals TBA
Swimming & Diving vs. Drexel, Johns Hopkins, and West Chester 5:00 PM
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Saturday, Nov 4
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Men's Soccer Lafayette 1:00 PM Live Stats
Women's Volleyball at Bucknell 5:00 PM
Swimming & Diving vs. Drexel, Johns Hopkins, and West Chester TBA
Crew vs Head of the Occoquan Regatta All Day
Sunday, Nov 5
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Women's Soccer vs Patriot League Championship Game TBA
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Men's Soccer vs Patriot League Quarterfinals TBA
Women's Volleyball Lafayette 7:00 PM Live Stats
Friday, Nov 10
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Men's Basketball at Northwestern 7:30 PM
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Saturday, Nov 11
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Crew vs Frostbite Regatta All Day
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Crew vs Bill Braxton Regatta All Day
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Cross Country Penn State National Open Men: 14th; Women 17th | Live Results
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Women's Volleyball Holy Cross W, 3-0 Live Stats |
Saturday, Oct 14
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Men's Soccer Boston University W, 2-1 | Live Stats
Women's Soccer Boston University L, 3-0 | Live Stats
Women's Tennis Patriot League Women's Tennis Kickoff 9:00 AM |
Men's Tennis Patriot League Men's Tennis Kickoff 9:00 AM |
Swimming & Diving Colgate Men: W, 171.5-126.5; Women: W, 151-147 Complete Results Get Acrobat Reader
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Sunday, Oct 15
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Men's Tennis Patriot League Men's Tennis Kickoff 9:00 AM |
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Tuesday, Oct 17
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Women's Volleyball American L, 3-0 Live Stats |
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Women's Soccer American L, 2-1 Live Stats |
Friday, Oct 20
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Swimming & Diving Boston College 4:00 PM |