Salve Regina University Strength & Conditioning
Greetings to the strong and growing family of Seahawk strength and conditioning, where making you the best is our primary concern.
Over 140 instructional audio/video segments available in iTunes U. With iTunes U, you can access lectures, videos and PDF downloads, right from iTunes, and optionally sync them with your iPad and iPod/MP3 player.
Sport-specific workouts:
Baseball
Men's Basketball
Women's Basketball
Field Hockey
Football
Men's Ice Hockey
Women's Ice Hockey
Men's Lacrosse
Women's Lacrosse
Men's Soccer
Women's Soccer
Softball
Men's Tennis
Women's Tennis
Women's Volleyball
Rugby
All workouts follow a general schedule of two days on, one off, two on, two off - for example:
|
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
|
Off
|
Lift
|
Lift
|
Off
|
Lift
|
Lift
|
Off
|
|
Conditioning
|
Conditioning
|
Conditioning
|
Conditioning
|
Doing "extra" work does not equate to more performance enhancement, just overtraining. Some workouts will alter from this general scheme and will be described within the specific program.
Keep in mind, team specific workouts are progressive in nature. Do not expect to be able to jump right into the last month's workout.
Below is some general information for you to get started:
| Instructions | Basic instructions to the program |
| Warm Up | A general warm up for the weight room, focus on quality of movement; also excellent to work on mobility |
| Mental Training | Get your head in the game |
| Nutrition Guide | A good packet to start eating for performance |
| Supplements | Watch out - it could make you miss a season |
| General Prep | Starter workout, focusing on basic movements in an upper lower split |
| Weight Rep Chart | To help gauge your workouts when given percentages to work from, and used to estimate maxes from given rep ranges |
| Recovery Chart | For those of you looking for the next step, monitor your recovery on a daily basis, and see what affects your performance |
| Epic Weight Chart | For the advanced user |
| Lower Body Stretching | Minimum stretching examples |