Strength & Conditioning
PROGRAM MISSION STATEMENT
The mission of the Colorado State University Strength & Conditioning program is to foster a positive and safe training environment that allows coaches and athletes to work together to develop an athlete's full physical and mental potential. Weight training, speed development, conditioning, flexibility, and proper dietary practices are the focal points. Sport-specific training methods will be implemented in a year-round training cycle to produce more competitive athletes.
IMPROVE PERFORMANCE PREVENT INJURY INCREASE TOTAL BODY STRENGTH AND POWER IMPROVE SPEED AND AGILITY IMPROVE SPORT SPECIFIC CONDITIONING INCREASE LEAN MUSCLE MASS AND DECREASE BODY FAT IMPROVE MENTAL AND PHYSICAL SELF ESTEEM
1. SPORT PERFORMANCE IS CONTINUALLY IMPROVING
- Every Colorado State University student-athlete must engage in year round athletic development in order to be physically prepared to meet the demands of the sport, continually improve their performance, and surpass the improvement of their competition.
2. SPECIFICITY AND PROGRESSIVE OVERLOAD ARE GUIDING TRAINING PRINCIPLES
- Specificity: the specific type of demand placed on the athlete's body will dictate the type of adaptation that will occur. Specific Adaptation to Imposed Demands (SAID).
- Progressive Overload: periodically increasing the stress/load placed on the athlete's body as he/she becomes capable of producing greater force.
- Progression: the systematic and gradual implementation of the specificity and overload principles. For the training program to continue to produce higher levels of performance, the stimulus must be progressively altered to elicit new adaptations.
- Training programs are designed to meet specific needs identified after analyzing the sport, each position/event and each athlete's strengths, weaknesses and injury limitations.
- Conditioning/agility sessions and strength training sets, reps and intensity change throughout the year and are different for each sport and position or event. The intensity and duration of workouts vary for pre-season, in-season, off-season and any special season training cycles. These principals help the athlete to meet the priorities for specific times of year while preventing overuse injuries, over-training, under recovery and performance plateaus.
3. COACH THE ATHLETE AND TRAIN THE MOVEMENT
- Create a safe and effective training atmosphere that enhances the physical and mental potential of the student-athlete.
- Proper execution and technique are essential.
- Correct lifting, running and jumping posture and mechanics are coached and emphasized.
4. STRENGTH EXERCISES ARE PRIMARILY FREE-WEIGHT, MULTI-PLANE, MULTI-JOINT, AND GROUND BASED
- Forcing athletes to balance their body with external loads through multiple planes and full ranges of motion develops athletic strength and power more effectively and efficiently while more closely simulating sport specific movements.
5. INTEGRATE EXPLOSIVE TRAINING, SPEED & AGILITY DEVELOPMENT WITH STRENGTH TRAINING
- Combining lifts like the Power Clean and Back Squat; Push Press, Jerk and Bench Press; with specific speed and agility drills, medicine ball throws, and jump training will produce a stronger, more explosive, athletic and functional athlete.
6. EXERCISE PRESCRIPTIONS ARE BASED ON SCIENCE AND ARE GROUNDED IN REALITY:
- All programs are based on the best available training science, research and the realities of the collegiate student-athletes schedule.
- We train student-athletes; not power lifters, bodybuilders or professionals. Our program must be effective, efficient and maximize each student-athletes training time while following NCAA guidelines.
1. TRAIN EXPLOSIVELY
- In athletics, the amount of time available to make forceful movements is often very brief (0.1 âÂÂ€" 0.3 seconds). The amount of time it takes for a muscle to develop maximum force is much longer than what is often available in athletic situations. Training should focus on developing force quickly. This quality is essential in any sports which involve jumping, striking, or throwing.
2. TRAIN MOVEMENTS, NOT MUSCLES
- Sports skills involve compound (multi-joint) movements in 3 planes of space simultaneously (forward/backward, up/down, side-to-side). The only way to effectively train in these three planes are through the use of free weights. Sport involves movements at all the body's joints via the recruitment of many muscle groups. Strength gains made with isolated joint exercises will have little if any carryover to the compound movements on the court, field, track, and in the pool.
3. UTILILZE GROUND-BASED ACTIVITIES TO DEVELOP TOTAL BODY STRENGTH
- Most sport skills are initiated by applying force with the feet against the ground. Total body strength is the ability to transmit large lower-body pushing forces through the trunk to the upper extremity. It requires a highly coordinated effort from the body's prime movers, synergists, and stabilizing muscles. This is exactly how the muscular system is overloaded during ground-based training activities. In turn, upper body strength is only as good as that which connects it to the ground.
4. TRAIN PROGRESSIVELY AND TRAIN SPECIFICALLY
- Application of the load has a crucial impact on maximizing performance. Strength training is nothing more than applying a stress (training load) to the body, and the body's physiological response to that stress (load). We will utilize different combinations of volume (repetitions) and intensity (weight) as we progress through the training year. In addition, it is not only the exercise which modifies the body (more specifically the neuromuscular system) but the way in which the exercise is performed. We will train in a highly specific way to improve the velocity of movement, force of contraction, movement pattern, muscle fiber recruitment, metabolism, and flexibility. Specificity should not be confused with simulation!
5. TRAIN THE CORRECT ENERGY SYSTEM
- In order for conditioning to be effective it must occur at the same intensity and duration that is used in competition. This ensures improvement in energy capacity and thus performance. The program design will match the specific demands of the game.
Strength & Conditioning Staff
|Jason Phillips - Director of Strength and Conditioning Jason Phillips enters his 17th year of coaching across both collegiate and professional athletics. He begins his third season as the Director of Strength and Conditioning at Colorado State after being hired as an assistant in 2009. In his four seasons at Colorado State working with the men's basketball program, he has helped the team earn an 81-50 record, and see post-season play for three of those four seasons, including back to back NCAA Tournament appearances in 2011 and 2012. Read full bio here|
|Tracy Ljone - Assistant Strength & Conditioning Coach Tracy Ljone comes to CSU with 14 years of Division I coaching experience splitting these years between Strength and Conditioning and Swimming. Read full bio here|
|Nick Longo - Assistant Strength & Conditioning Coach Nick Longo joined the CSU Strength and Conditioning staff in the spring of 2014, serving as the Strength and Conditioning coach for Men's and Women's Track and Field, Softball, and Men's Golf. Read full bio here|
|Ryan Davis - Head Football Strength & Conditioning Coach Ryan Davis was hired by head football coach Mike Bobo on Jan. 7, 2015 as Colorado State's head football strength and conditioning coach. Davis comes to CSU from Samford University where he spent the 2012-14 seasons. Davis spent his first year at Samford in 2012 as the football strength and conditioning coach before being promoted to director of strength and conditioning for all of Samford's athletics programs. Read full bio here|
|Michael Ray - Assistant Strength & Condititiong Coach Michael Ray is in his second season as the assistant Strength & Condititiong Coach for CSU football in 2014. He joins the Rams after spending the past three years as an assistant sports performance coach at Wyoming, where his primary focus was with the football team. Ray brings five years of sports performance and strength & conditioning coaching experience to CSU. Read full bio here|
|John Michael Clay - Assistant Strength & Conditioning Coach John Michael Clay was hired Jan 30, 2015 as an assistant Strength and Conditioning Coach for CSU football. He comes to the Rams from Samford University, where he worked from 2012-15. At Samford, he worked with football and oversaw the volleyball, softball and men’s and women’s golf teams.|
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