Strength & conditioning

  • Only Division III program with two full-time strength coaches
  • Strength and conditioning major
  • Strength/conditioning coaching internship program

Nutrition & Recovery

Nutrition and recovery are critical to an athlete's overall success. Athletes are typically motivated to train hard in the weight room and invest in their speed and conditioning workouts but often pay little attention to restoration methods. When athletes are in the weight room or doing speed/conditioning drills, they are breaking down the body, thus they don’t actually get any stronger in the weight room. It is only through the recovery process that the athletes fully recover beyond their original state, becoming stronger and faster.

See also:
Top 10 Rules for Recovery and a Healthy Lifestyle Poster

Nutritional Packet

Recovery methods

Epsom salt baths

  • What to do:
    • Fill a bath tub with warm/hot water and add in 300-600 grams on Epsom salts.
    • Sit in the bath for 10-20 minutes.
    • Can be used 2-3 times/week.
  • How it works:
    • It can increase your mean blood magnesium. Magnesium can be absorbed by the skin. Magnesium is a very important mineral and is one we are often deficient in.
    • Increases perspiration which helps rid the toxins and impurities.
    • Stimulates vasodilatation, facilitating blood flow to the muscles and helps reduce inflammation.
    • Reduces muscle and joint pains associated with an excessive inflammation response.

Cryotherapy (ice massage)

  • What to do:
    • Put ice in the belly of the muscle.
    • Start to massage the muscle in a circular motion. Gradually increase the diameter of the circles.
    • Perform for 5-10 minutes.
  • How it works:
    • Decrease joint pain and excessive inflammation.
    • Helps prevent overuse injuries.

Contrast baths and showers

  • What to do:
    • Alternate between 30 seconds of cold water and 2 minutes of hot water.
    • Perform cycle 3-4 times.
  • How it works:
    • Increases peripheral blood flow.

Massage

  • What to do:
    • Either have a manual deep tissue/Active Release Therapy massage or use other modes such as a stick or PVC pipe (manual techniques are best, however)
    • If you receive a whole body massage (from a professional) no more than 2/wk.
  • How it works:
    • Increases lymph circulation.
    • Reduces inflammation.
    • Increases the elasticity of the ligaments and the muscles.
    • Has a relaxing effect on the body (mental recovery)
    • Significantly impacts the nervous system thru an activation of reflexive mechanisms.

Central College