The off-season strength and conditioning program focuses on building strength, power, and endurance through key methods. Eccentric training emphasizes controlled lowering to boost muscle growth, while isometric holds improve joint stability and strength. Sub-max effort work develops volume and strength, and the repeated effort method increases endurance by working muscles to near failure. Max effort lifts enhance maximal strength by pushing athletes to lift heavy loads. Together, these methods prepare athletes for peak performance and resilience in the competitive season.

The preseason strength and conditioning program emphasizes power, explosiveness, and speed to prepare athletes for competition. Complex training combines heavy lifts with plyometric movements, enhancing the transfer of strength to explosive actions. Plyometrics, such as jumps and bounds, are used to improve explosive power and quickness. Speed training focuses on sprint mechanics, acceleration, and agility drills to enhance overall speed and movement efficiency. Together, these elements ensure athletes are primed for high-performance levels as they transition into the competitive season.

The in-season strength and conditioning program focuses on maintaining strength, power, and performance while managing fatigue. Training volume is reduced but intensity remains high, using sub-max and max effort lifts to preserve strength. Plyometrics and speed work are adjusted to prevent overtraining, keeping athletes explosive without overloading them. Game day protocols are integrated, including light mobility work and activation exercises to prepare athletes without causing fatigue. Recovery and injury prevention are prioritized with regular mobility and active recovery sessions. This approach ensures athletes remain strong, fresh, and ready to perform at their best throughout the season.

The introduction to the strength and conditioning program is designed to lay the foundation for safe and effective training by incorporating a variety of proven methods and progressions. Athletes will first be introduced to eccentric training, where the focus is on the controlled lowering phase of movements to enhance muscle tension, increase strength, and promote joint stability. This is paired with isometric training, which involves holding positions under tension to improve stability and overall muscular control. As athletes progress, sub-maximal effort methods are implemented to build volume and reinforce proper technique, while repeated effort methods push muscles to near failure to develop endurance and hypertrophy. These foundational techniques are strategically programmed and progressed throughout the training cycles to ensure continuous development, reduce the risk of injury, and set athletes up for success in more advanced phases of strength and conditioning.

The fall season strength and conditioning program is designed to build a strong foundation while keeping athletes fresh and ready for competition. Training focuses on maintaining strength through sub-max and max effort lifts, while incorporating plyometrics and speed drills to enhance explosiveness and agility. Game day protocols are essential, with mobility and activation exercises ensuring optimal performance without overexertion. Recovery is a top priority, with regular mobility work and active recovery sessions to prevent injuries. This balanced approach allows fall athletes to stay strong, maintain endurance, and perform at their peak throughout the competitive season.

For access to the Google Sheet detailing this program, feel free to reach out to me at joey.jacinto8@gmail.com

The strength and conditioning program for general education students focuses on teaching the four basic movement patterns: squat, hinge, push, and pull. These foundational exercises are designed to build strength, coordination, and body awareness. The program aims to create a positive gym experience, promoting confidence in students as they develop their skills. By mastering these movements, students gain the knowledge and comfort needed to become lifelong, confident gym members. Additionally, the program incorporates flexibility and mobility work to support long-term health and injury prevention, laying the groundwork for a healthy, active lifestyle into adulthood.

For access to the Google Sheet detailing this program, feel free to reach out to me at joey.jacinto8@gmail.com