Strength & Conditioning

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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.

PROGRAM GOALS

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

PROGRAM STRATEGY

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.

PHILOSOPHY

1. TRAIN EXPLOSIVELY
  • In athletics, the amount of time available to make forceful movements is often very brief (0.1 – 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

Olympic Staff
Colorado State Athletics 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.

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Colorado State Athletics 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.

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Colorado State Athletics Jacquelyn Harris - Assistant Strength & Conditioning Coach
Jacquelyn Harris oversees the strength and conditioning program for Women's Basketball, Women's Soccer and Women's Golf. Prior to joining the Rams she was an Assistant Athletic Performance Coach at the University of California Los Angeles. During her time at UCLA, Harris worked directly with Football, Women's Basketball, Men's and Women's Tennis, and Men's and Women's Golf.

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Colorado State Athletics 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.

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Football Staff

Colorado State Athletics Mike Kent - Head Football Strength & Conditioning Coach
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Colorado State Athletics Michael Ray

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