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Department Information

Strength and Conditioning

Sports Performance Philosophy

The Hamilton College sports performance philosophy is based on the conjugate and concurrent methods of weight lifting. Our programs are based on Soviet and Eastern European bloc theories. These theories promote the idea of training various motor qualities simultaneously to maximize sport performance.

Each Hamilton College Student-Athlete receives an individualized program based his or her sport,position/event in that sport, training ability, and general fitness level with attention to relative and absolute strength.

The annual program is broken down into several phases. Phases progress from general preparation to the more specific competitive phase and then to post competitive. The program is designed to train each athlete's motor skills simultaneously with the priority being given to a single /seperate quality that will be sequenced over time.

The program goal is to improve each athlete's performance throughout their sport season and to decrease the risk of injury. We feel that there are two fundamental ways to train for injuries: 

  1. Injury prehabilitation (Prehab)
  2. Injury rehabilitation (Rehab)

Our goal is to use prehab techniques to prevent injuries.The purpose of this aspect of the program is to work to strengthen the connective elements of the injury-prone areas ie. shoulders, rotator cuff, scapula, neck, elbows, hips, knees, wrists and ankles.

As a strength and conditioning staff we have seven goals:

  1. Be goal oriented.
  2. Be highly motivated.
  3. Be intense in your competitive environment.
  4. Be a positive role model.
  5. Keep a low ratio of coaches to athletes.
  6. Take a hands on approach to teaching through regular instruction and demonstration.
  7. Create a positive environment for all student-athletes.

The Hamilton College Strength and Conditioning mission is to build success by developing:

  1. Maximal Strength
  2. Maximal speed and quickness
  3. Power and speed endurance
  4. Sport-specific conditioning
  5. Explosive power production
  6. Improved reaction time
  7. Dynamic functional flexibility