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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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Thursday, Dec 21
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Men's Basketball Drexel 7:00 PM Live Stats
Friday, Dec 22
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Women's Basketball at Delaware 1:00 PM Live Stats
Saturday, Dec 23
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Men's Basketball at Memphis 11:00 AM Live Stats
Friday, Dec 29
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Men's Basketball Navy 7:00 PM Live Stats
Women's Basketball at Navy 7:00 PM
Tuesday, Jan 2
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Men's Basketball at Army West Point 7:00 PM
Women's Basketball Army West Point 7:00 PM Live Stats
Friday, Jan 5
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Men's Basketball Boston University 7:00 PM Live Stats
Women's Basketball at Boston University 11:00 AM
Monday, Jan 8
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Men's Basketball at Holy Cross 7:00 PM
Women's Basketball Holy Cross 7:00 PM Live Stats
Thursday, Jan 11
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Women's Basketball American 11:30 AM Live Stats
Saturday, Jan 13
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Women's Track & Field at Great Dane Invitational TBA
Monday, Jan 15
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Swimming & Diving La Salle 12:00 PM
Friday, Jan 19
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Men's Tennis St. Bonaventure 7:30 PM Directions
Women's Tennis St. Bonaventure 7:30 PM Directions
Saturday, Jan 20
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Women's Track & Field at Maryland Terrapin Invitational All Day
Wednesday, Jan 24
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Swimming & Diving Towson 5:00 PM
Friday, Jan 26
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Men's Tennis St. Francis Brooklyn 7:30 PM Directions
Saturday, Jan 27
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Men's Lacrosse North Carolina Scrimmage TBA
Women's Track & Field at Wes Brown Invitational TBA
Saturday, Feb 3
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Men's Tennis at Howard 12:00 PM
Women's Tennis at Howard 12:00 PM
Swimming & Diving Mount St. Marys 1:00 PM
Men's Lacrosse Richmond & York Scrimmages TBA
Thursday, Feb 8
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Women's Track & Field at Sweetheart Multi-Mix TBA
Saturday, Feb 10
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Women's Tennis at Saint Peters 12:00 PM
Men's Tennis at Saint Peters 12:00 PM
Men's Lacrosse at Virginia TBA
Wednesday, Feb 14
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Swimming & Diving vs Patriot League Championships All Day
Thursday, Feb 15
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Swimming & Diving vs Patriot League Championships All Day
Friday, Feb 16
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Swimming & Diving vs Patriot League Championships All Day
Saturday, Feb 17
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Men's Lacrosse Johns Hopkins TBA Live Stats
Women's Track & Field vs Patriot League Indoor Championships All Day
Sunday, Feb 18
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Women's Track & Field vs Patriot League Indoor Championships All Day
Wednesday, Feb 21
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Women's Lacrosse at Johns Hopkins TBA
Saturday, Feb 24
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Men's Lacrosse Lafayette TBA Live Stats
Sunday, Feb 25
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Men's Golf Loyola Intercollegiate All Day
Women's Lacrosse at Florida TBA
Monday, Feb 26
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Men's Golf Loyola Intercollegiate All Day
Wednesday, Feb 28
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Men's Lacrosse Towson TBA Live Stats
Saturday, Mar 3
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Women's Lacrosse at Penn State TBA
Monday, Mar 5
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Men's Golf vs Fort Lauderdale Intercollegiate All Day
Tuesday, Mar 6
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Men's Golf vs Fort Lauderdale Intercollegiate All Day
Wednesday, Mar 7
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Women's Lacrosse Towson TBA Live Stats
Saturday, Mar 10
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Women's Lacrosse Princeton TBA Live Stats
Wednesday, Mar 14
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Men's Tennis at Morgan State 3:30 PM
Women's Tennis at Morgan State 3:30 PM
Women's Lacrosse Virginia TBA Live Stats

Results
Saturday, Dec 9
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Men's Basketball Binghamton L, 77-64 Live Stats |
Women's Basketball Towson L, 76-67 Live Stats |
Monday, Dec 11
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Women's Basketball Maryland L, 114-45 | Live Stats