STRENGTH AND CONDITIONING

The Morehead State Strength and Conditioning Program helps student-athletes to their maximum potential. The program's primary facility is the Phil Simms Center, located on the grounds of Jayne Stadium.

The Morehead State University strength & conditioning Program is based on 10 Principles.  These Principles ensure that all aspects of student-athlete performance are addressed.  Using a combination of real-world experience and science-based training methods the S&C Department will methodically and systematically improve the general athletic qualities of our student-athletes.

The program is designed to increase muscle mass.  With this simple goal we now unlock the ability to increase Explosive Strength (Power) which has a direct correlation to improved Speed and Agility, General Strength Development which correlates with the improvement of Power, as well as the reduction of injuries and the development of Endurance (the ability to generate Power over time (in a game or practice).  These 10 Principles are the method by which we improve our athletes’.

Multi-Joint, Ground-Based, Three-Dimensional, Compound Movements
For the development of overall strength and power we will choose Compound (Barbell) Movements with the feet on the ground in order to produce maximal force.  This is what translates to athletic performance most efficiently and effectively.  Exercises include, but are not limited to the Hang Clean, Push Press, Squat, Front Squat, Deadlift, Stiff-legged Deadlift, Bench Press, Incline Press and Press (Overhead).

Explosive Training (Compensatory Acceleration)
Athletes will be taught to apply maximal force to submaximal weights (push/pull the bar as fast as possible regardless of the weight on the bar).  This method is used with the Olympic Lifts, the Power Lifts (the Squat and its variations, the Press and its variations)

Progressive Overload
In order to achieve more strength and muscular development as opposed to maintaining current strength capacity muscles must be stressed in such a way that triggers the body’s natural adaptive response to new demands placed on it.  Using this method we start the athletes light and progress them slowly in an effort to have continual strength and muscular development over the course of their college careers.

Full Body, Athletic Based Weight Training
In every sport-related movement the body uses a synchronized movement pattern that involves all of the major joints of the body.  Although the term “sport-specific” is related only to the exact drills that are performed on the playing field, the body must be conditioned through resistance exercises similar to the demands faced in competition.  Therefore, when we train our athletes we emphasize the fundamental human movement patterns (squat, hinge, push, pull, brace) in every weight training workout.

Injury Reduction 
Although injuries can never be eliminated from sport, a sound strength and conditioning program can reduce the amount of catastrophic injuries that athletes may suffer.  It can also lessen the amount of time an athlete may miss if they do get injured.  Injury prevention methods are a built-in part of every strength training program in an effort to lower the risks of common injuries.

Interval Training
We are able to perform more work at higher intensities safely by alternating exercise bouts with prescribed rest intervals.  Using this method we can increase lean muscle mass while improving overall conditioning levels.  This is manipulated to accommodate the demands of various sports.

Correct Energy System Training
When developing and implementing conditioning programs we use the intensity and duration required to meet the energy needs of the sport.

Seasonal Training Application
We vary the training load to stimulate performance gains over long periods of time to maximize both in-season and off-season improvement.

Concurrent and Conjugate Training Methods
Concurrent: combination of resistance and endurance training in a periodized program to maximize all aspects of physical preparation
Conjugate: address the development of strength, hypertrophy, speed, agility, injury reduction, flexibility, mobility, body awareness in each training session.

Balance
Balance, in this case, does not mean equal attention.  It means that all aspects of athletic performance are touched on at all times of the year.  At different phases in the training and competition cycle emphasis will be placed on different areas of performance.  Regardless of training cycle focus, all areas will be touched on in some capacity.