Strength & Conditioning

The Facility

Our weightroom facility includes 12 work stations (5 Power Lift Double Half Racks and 2 Single Half Racks) and a 10’ wide by 70’ long indoor turf area. Each work station has a dip attachment, a landmine sleeve, 2 pull-up areas, Olympic bumper plate storage, band attachment pegs with 4 different size bands, an adjustable bench and a TRX Suspension Trainer. We have 5 kettlebells of each weight starting at 10lbs and going up to 90lbs, in 5lb increments (10lb increments after 60lbs). There are 2 Prowler Sleds , 40+ foam rollers, 20+ medicine balls with a 20’ long reinforced med ball wall.

Strength and Conditioning Program Philosophy

We create a competitive environment where proper form is of the utmost importance. The program is designed to improve an athlete’s speed, power and agility with a big emphasis on injury prevention. Our expectation is a 100% effort at every session and through that intensity our athletes build the character and work ethic to excel in everything they do.

Program Specifics

The strength and conditioning program is a year round, 52-week periodized program. The program starts with some performance testing of speed (40 yard dash), lower body power (vertical and long jump) and agility (5-10-5 and L-Drill). Every athlete also completes the Functional Movement Screen (all these tests are conducted quarterly). After testing, the lifting program starts with a Learning/Endurance Phase, followed by a Hypertrophy Phase, then a Strength Phase and finally a Power Phase. The phases change every 3 to 6 weeks and with every component of the program designed to peak our athletes for the playoffs. In the weightroom, the workout is anchored by the Olympic Lifts and variations of them. We are always performing multi-joint movements that work the entire body. Very simply, if an athlete cannot correctly perform a lift, they cannot increase the amount of weight they are lifting. Proper form is paramount!

The aerobic conditioning aspect of the program consists of a wide variety of technical running/agility drills. It is all short distance sprints and shuttles (most under 100 yards) at 100% effort and of varying work to rest ratios. This aspect of the program is designed to aerobically simulate a game. The running and agility drills focus on proper movement and body alignment on the field/court. There are days that focus on straight ahead acceleration and top speed mechanics. Then there are other days that concentrate on deceleration, lateral movement and change of direction. There is also a considerable amount of time dedicated to agility drills.

The overall goal of the program is for all participants to maximize their athletic potential. The workouts are all pre-planned and done with a purpose. We are always progressing. Along with the athletic goals of the program, we strive to develop young men and women that are positive and productive contributors to the team and in the community.

Meet the Trainer


Head Coach
Andrew Wun

Enrollment
1,600 Students

Andrew Wun serves as the Head Strength and Conditioning Coach. He came to Saint Francis with over 5 years of experience at the college level. When he joined the staff in 2010, we completely updated the facility with all new equipment and in 2014 we built a 5,000 sq ft facility that completely integrates the Strength and Conditioning and Athletic Training Programs.