Strength and Conditioning
Staff • Nutrition • Exercise Demos • Varsity Team Workout Programs 
• Strength and Conditioning Internship • JJoe Schwartz 3K Run/Walk
The goal of the Haverford College strength and conditioning program is to physically and mentally prepare Haverford student-athletes for the demands and challenges they will experience on the playing field. This is accomplished through the implementation of structured training sessions designed to improve sport-specific strength, power, speed, agility, conditioning, flexibility, and proper nutrition. Training these physiological variables increases athleticism and minimizes the risk of sports-related injuries.
Training Principles
1. SPORTS SPECIFICITY
Training programs are designed to meet the specific metabolic and biomechanical needs of the sport and position.
2. PERIODIZATION
To maximize gains when training for strength and power, programs are divided into cycles or phases, each with specific goals that enable the athlete to "peak" for competition.
3. MULTI-JOINT MOVEMENT IN VARIOUS PLANES
Movement patterns in all sports require the synchronous recruitment of multiple muscle groups in all directions. Closed-chain (standing) multi-joint exercises are most effective for training the body to perform complex movements explosively.
4. "POWER ZONE" TRAINING
Athletes must be powerful to compete! Power (force x velocity) is produced in the "power zone" -- the area between mid-torso and the knees. Muscular strength and power in this region is crucial for producing explosive movements. Ensure a proper abdominal brace for each exercise to produce maximal transition of power from the ground up through your extremities.
5. INJURY PREVENTION
Specific areas of the body (i.e. ACL, rotator cuff, ankle) are prone to injury for certain sports. Pre-habilitational work meant to “groove motor patterns” is performed to ensure susceptible athletes have proper mechanics during competition and training.
6. RECOVERY
No program can be successful on its own. Individuals must be committed to doing the right things before and after a work out to optimize results and prevent overtraining. A healthy diet, sufficient hydration, and adequate rest are critical.
7. INTENSITY!
Numerous factors influence athletic success. Many of these are what are called "intangibles" --mental imagery, focus, attention to detail, teamwork, desire, and toughness. Work hard every day the right way!