University of Tulsa Strength and Conditioning
- Philosophy
- Position Specificity
- Progressive Overload
- Multi-Joint Training
- Variation
- Multi-Plane Training
- Functional Flexibility
- Individualized Training
- Goals
- Staff
Philosophy
The core of Tulsa's strength and conditioning program is based on Olympic variations and the explosive training elicited by those types of exercises. We also believe in ground-based strength and power developed through the use of squats, lunges and all variations of the two. Our training centers on developing muscular balance and joint stability, all accomplished by training with free weights and the extensive use of dumbbell training. We stress the importance of training the posterior chain (low back, glutes, hamstrings).
Position Specificity
Training and conditioning that is specific to the needs of each individual athlete.
Progressive Overload
Progressive overload refers to the gradual increase in demands placed on the body. We use "periodization" (cycling of volume and intensity) to build up intensity over the course of four weeks and then use "unloading" (lower intensities) for one week to allow the body to rejuvenate. By cycling the workouts this way, athletes are less prone to staleness, boredom and the over-training that usually follows, and it elicits superior gains in strength and speed by allowing for the proper rest and recovery.
Multi-Joint Training
The most effective and efficient way to train an athlete is by utilizing multiple joint exercises (cleans, snatches, etc.)
Variation
Keeping athletes interested and 'tuned in' allows for more effective, less monotonous workouts. This can also help prevent the staleness that can accompany over training.
Multi-Plane Training
Athletic movements occur in three dimensions. We train our athletes in all planes.
Functional Flexibility
We feel that the two keys to injury prevention are joint strength/integrity and flexibility. The integration of three types of flexibility (dynamic, static, partner-assisted) is a significant factor on the prevention of injuries.
Stability, Balance, Proprioceptive Training- Improved balance and joint stability are also important in injury prevention. In addition, power expressed through the feet and hands begins with a stable core.
Individualized Training
All Hurricane athletes are tested in areas that allow the strength and conditioning professionals to evaluate needs, monitor progress and develop individualized programs for each athlete. The following tests and procedures can indicate abilities important to on-field success:
Sport Specific Absolute Speed - Measures pro agility, 10-yard sprint, 20-yard sprint and 40-yard sprint
Vertical Jump - Measures explosive power
Flexibility - Measure of hip, groin, hamstring flexibility
Clean - Measures explosive power vs. resistance
Back Squat - Measures lower body strength
Bench Press - Measures upper body strength
Goals
