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NORTHERN STATE UNIVERSITY STRENGTH & CONDITIONING PROGRAM

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Strength Training: THE WOLF WAY

The goal of our off-season (as well as in-season) strength-training program will be to develop optimal muscular strength potentials in a manner that is SAFE & SOUND. That is to say, maximal levels of muscular strength developed in the safest, most successful, reasonable way is THE WOLF WAY!

Philosophy: Safe and sound training protocols

The answer lies in two questions: "Are the training protocols orthopedically-safe?" and "Are the training protocols physiologically-sound?" Obviously, it is the intent of all strength-training programs to INCREASE the physical potentials of the athlete rather than EXPOSING the athlete to potentially harmful lifting techniques. In other words, use common sense. If an exercise or training technique looks dangerous, it probably is!

The R.O.S.S. Process

Risks/Preventers	Limiting Your Abilities (By Not Understanding Your Body)	De-Conditioning Activities	Lack of Commitment
Opportunities/Optimizers	Teammate Account Ability (Buddy System)	Testing (Measure Progress)	Committed Staff (Written Plans)
Strengths/Focus	Reciprocal Relationships (1 + 1 = 3)	Recognizing Achievements Through Sacrifice	Shared Suffering (Shared Effort and Achievement)
Support/Resources	Innovative & Motivated	Athletic Department (Coaching Staffs)	The Den = Athletes Supporting Athletes

IDEAL OUTCOME:

To assure that every student-athlete ready to commit to NSU’s strength and conditioning program will gain strength, speed and agility while acquiring confidence in yourself and teammates.

ROSS

Risks - Opportunities - Strength - Support

RISKS and/or preventers that would inhibit our student-athletes in reaching the ideal outcome.

• Most important in reaching the goal, if you don’t accept the risks and don’t believe in them, you will never reach the ideal outcome (#1goal)
• Limit your abilities = not focusing on genetic potential (I can’t control recruiting), saying I can’t do something, giving into discomfort, poor mental status. Increasing tolerance for work.
• De-conditioning = Poor nutrition and sleep, abusing drugs and alcohol, and not working out over breaks and in summer. Not following workouts.
• Lack of Commitment = Poor attitude, laziness, non-coach able, missing workouts and being late. Lack of enthusiasm and effort.

OPPORTUNITIES and/or optimizers that can assist with reaching ideal outcome.

• Opportunities within the program that will help our student-athletes succeed.
• Teammate accountability = break up into teams and have workout partners for the year. Calling trees, and rewards or point system for positive behavior.
• Testing = test at least 3 times a year, fall, spring and summer to track progress, set goals and give them game-like situations.
• Committed staff = organized, updated workout cards and speed, agility and conditioning plans (my practice plans), committed to the teams and each program. Committed to each coach within department and keep open lines of communication.

STRENGTHS and/or focus that the program has in place for motivation to reach ideal outcome.

• Strengths of the program to enhance the ideal outcome.
• Reciprocal relationships = (1+1=3) 1-athletes win, 1-coaches win, 3-team wins because we all win. We do what we say, not do what we say. Winning will be a byproduct of the relationships.
• Recognizing achievements through sacrifice = players of the week (NSIC), everyone sacrifices time, energy, effort and themselves at expense of something else. Also recognizing the gaps of achievement (gap theory) recognizes the gains in the process. Reach a goal = recognition, rocks of the den, t-shirt, lifter of the week, acknowledging a job well done.
• Shared suffering = Win together, lose together, sweat together, bleed together, train together. We are all up at 5am, not just players. Coaching staff as well. Leading by example from the top-down!!

SUPPORT and/or resources that the whole athletic department can share to reach ideal outcome.

• The idea that everyone can contribute to the cause (ownership), which will increase ideal outcome.

• Innovative = most efficient use of staff, equipment and budget to make the strength and conditioning program a great experience.
• Athletic department = All head coaches are on board and make lifting a priority for each student-athlete. When other head coaches acknowledge other teams sacrifices as well then we will become a closer department and staff. Humble and servant attitude. Not what can I get, but how can I help!
• The Den = Teams lifting in the den support other teams lifting and sacrificing to get better as a player and as a person. Teams feed of the excitement and attitudes of others.

 

 

 

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