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STRENGTH AND CONDITIONING

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To utilize evidence-based programming to optimize sport skill and reduce injury risk by focusing on energy system development, increasing neuromuscular function, and managing stress.

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Initial communication with coaches and athletes to discuss overall team goals and individual development is critical to begin developing my training program.

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Regular performance testing and subjective feedback from coaches and athletes are key to assessing my program's efficacy towards individual and team goals.

What is my approach to strength and conditioning?

What is my vision of strength and conditioning?

To prepare athletes to become victorious on their playing field and in life by instilling discipline, confidence, and perseverance.

What are my values in strength and conditioning?

  • Respect

  • Trust

  • Integrity

  • Perseverance

Coaching in action:

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Basketball Off-Season Program Structure

This is a general team structure program that can be utilized during summer/pre-season training but, specifics are determined based on baseline assessments and team goals for that training block.

Individual warm ups and additional work is provided to athletes based on baseline assessments that are completed a few times a week in addition to the team lift. Individual variations and consideration are also made to the team lifts. 

Monday

Upper Body Emphasis

  • Olympic lift variation

  • Chin up/ pull up

  • Max effort sagittal plane jumps

  • Upper horizontal press

  • Upper body rotational pull

  • Upper med ball throw

  • Single-arm vertical press

  • Upper body row

  • Carries

  • *Arm Farm*:

    • Choice bicep/tricep/trap/shoulder​

  • On court conditioning

Tuesday

Lower Body Emphasis

  • **On-court sprint development**

  • Loaded sagittal plane jumps

  • Chin up/pull up

  • Multidirectional repeated effort jumps

  • Max effort squat variation

  • Max effort jump

  • Hip/core

  • Staggered stance posterior chain

  • Sagittal/frontal plane squat/ lunge variation

  • Upper body pull or push ups

  • Anterior tibialis raise

  • Three way calf raise

  • Lower body iso's

  • Core​

Wednesday

Individual Development

  • Individual additional workouts focused on an athletes lowest hanging fruit:

    • Injury return to play

    • Fitness/Conditioning

    • Speed​

    • Agility

    • Proprioception

    • Hypertrophy

Thursday

Lower Body Emphasis

  • **On-court COD/agility development**

  • Resisted frontal plane shuffles

  • Chin up/pull up

  • Trap bar pull variation

  • Repeated effort squat variation

  • Max effort jump

  • Hip/core

  • Knee dominant posterior chain variation

  • Single-leg squat variation

  • Upper body pull or push-ups

  • Three-way ankle

  • Lower body iso's

  • Soleus raise

  • Core​

Friday

Upper Body Emphasis

  • Olympic lift variation

  • Chin up/ pull up

  • Max effort frontal plane jumps

  • Upper horizontal press variation

  • Upper body rotational pull

  • Upper med ball throw

  • Incline press variation

  • Upper row

  • Hanging leg raises

  • *Arm Farm*:

    • Choice bicep/tricep/trap/shoulder​

  • On court conditioning

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