Performance Enhancement
Our strength and conditioning program is designed using the 10 Principles of Performance to develop the four main performance indicators; Speed, Agility, Power and Endurance. Regardless of what sport you participate in, strength training is going to benefit your performance, especially in the power sports (basketball, wrestling, baseball, soccer, volleyball and track and field). The common thread in all of these sports is the triple extension of the ankles, knees, and hips explosively applying force against the ground. The program is commonly known as "Husker Power" which was originated at the University of Nebraska by Boyd Epley with help from Mike Aurthur and Bryan Bailey. Boyd Epley was the first person at an NCAA school to officially hold the title of Strength Coach. His program helped guide Nebraska to the pinnacle of college football for decades. He is the founder of the National Strength and Conditioning Association and is regarded as one of the world's leading strength and conditioning experts. The thing that is unique about the "Husker Power" program is it utilizes components of various types of weight training, such as powerlifting, bodybuilding and olypimpic weightlifting, to form a true sports conditioning program.

It is our goal to help our students become better all-around athletes. Our training program focuses on creating powerful explosive athletes who will be in top shape throughout the year for any sport(s) they play. The by product of this program is not just bigger stronger athletes, but also healthier more confident athletes. Our comprehensive training program begins when students enter the Freshmen program and builds each year as they become older and more mature. For more information on our training program please see below. 
“"If you believe in yourself, have dedication, pride, and never quit, you'll be a winner. The price of victory is high, but so are the rewards" 
Paul "Bear" Bryant
 
Proud user of Volt Athletics
Performance Indicators
Agility
Speed
Agility is the ability to stop, start, and change directions quickly while maintaining good body control.We will incorportate agility development drills throughout our workout cylces with the final 8 weeks leading up to the season being the most intense agility training period.
Speed is the ability to cover a certain distance from point A to point B in the shortest time possible. We will incorportate speed development drills throughout our workout cylces with the final 8 weeks leading up to the season being the most intense speed training period.
Endurance
Power
Endurance as related to football is the ability to sustain maximum speed, agility, and power on each play for an entire game. Endurance is developed through every cycle of our program and intensifies for the final 8 weeks of traing leading up to pre-season camp.
Power refers to an athlete's ability to generate the greatest combination of strength and speed while executing a skill. Power can be developed in a number of ways but is still mainly developed through strength training. To us "strength training" signifies training for maximum strength and power (explosive strength).
Program Components
Lifting
Flexibility/Mobility
The basis of any conditioning program is lifting weights, which includes using dumbells, barbells and machines. The purpose of lifting is to improve muscle strength and size and in return, as research shows, improving muscle strength and size is highly correlated with improving speed and power. also, players who strength train tend to have fewer injuries. Strength training strengthens muscle attachments and increases density of bones at the sites of muscle origins and insertions. If a player who trains is injured it will generally be less serious or he will heal faster. 
Increasing flexibility and mobility is essential to player performance. Before every workout we utilize a number of mobility drills or functional stretches that take the joints of the body through full ranges of motion while doing functional, sport-specific movements. We utilize static stretches after every workout to help prevent injury, relax the muscles, improve flexibility and improve muscle tone.
Running
Nutrition
Our program incorporates running as an essential component to the overall development of a player. The program utilizes interval training, as opposed to long-distance runs, to develop endurance. Interval training incorporates work intervals followed by a specific rest interval. The work intervals consist of speed and agility drills.
Having enough energy to workout and practice is a primary concern of any athlete who wants to become a better player. The body requires six separate types of nutrients in order to function properly: carbohydrates, fats, protiens, vitamins, minerals and water. It is important to consume a balance of different types of food to supply the necessary nutrients. We will provide nutrition packets to players before each lifting cycle.
Rest & Recovery
Any athlete who does not get enough rest is only fooling himself. Rest is on par with working out and diet in developing your maximum performance potential. Rest is essential to a players recovery after workouts. Players should have a consistent sleep time and duration.
10 Principles
 Ground Based Activities
Explosive sport skills are initiated by applying force with the feet against the ground. Select lifting exercises and conditioning drills that apply force with the feet against the ground such as the squat and hang clean. The more force you can apply against the ground, the faster you will run and the more effective you will be.


Multiple joint actions improve your athletic performance such as coordination and the ability to generate explosive force.


Explosive sport skills involve movements in three planes simultaneously: forward-backward, up-down, and from side-to-side. In strength training, only free weights allow movement in three dimensions simultaneously. This makes the transfer of strength and power easier to merge with the development of explosive sport skills. An additional benefit of free weights is they aid in preventing major joint injuries.


Many times an athlete will get stronger because of improved ability of the nervous system to recruit motor units. A motor unit is a motor nerve and the muscle fibers that it innervates. The more fibers a motor unit consist of, the more force it can generate. This is why we must concentrate during lifting with no horseplay. The amount of force required for a given activity is regulated by the use of two different types of motor units found in the body, fast twitch and slow twitch. These factors combined mean a fast twitch fiber combined mean a fast twitch fiber can generate up to four times greater force than a slow twitch fiber.



Application of the load has a crucial impact on maximizing performance and keeping sports injuries to a minimum. Overload occurs when the body responds to training loads greater than normal. Intensity and volume are the key factors used to progressively increase the overload. The use of heavier loads increases the intensity while adding more repetitions increases the volume. Each method causes specific adaptations. Increasing the weight and keeping the repetitions low develops strength and power; where increasing the number of repetitions and keeping the weight lighter causes improvement in muscular endurance and muscular size.


Use different combinations of volume and intensity to help translate different body responses.


The split routine alternates the type of exercises performed (i.e. explosive or strength) and alternates the days they are executed. The split routine allows good recovery and rebuilding as well as at least two full days of recovery from each exercise.


You make more progress over longer periods of time if you do not work with heavy loads during each workout. To eliminate overtraining or mental burn out, only allow one heavy workout per week, per exercise grouping.


The primary objective of conditioning is to improve your energy capacity and therefore, improve your performance. For effective conditioning, training must occur at the same intensity and duration that is used in competition in order to develop the proper system predominately used.


Work or exercise should be followed by a prescribed rest interval. The program must meet the specific conditions of football or the appropriate sport. If the rest period is too short, the amount of energy is not sufficient to meet the demands of the next maximum intensity effort, thereby reducing force output.
Multiple-Joint Actions 
Three Dimensional Movements
Train Exposively
Progressive Overload
Periodization
Split Routine
High Intensity/Low Intensity System
Train the correct energy System
Interval Training