Strength and Conditioning

Our Mission

The goal of the Morningside University Strength and Conditioning Department is to help student-athletes maximize their athletic potential while limiting the risk of injury by utilizing proper periodization, programming, testing, and monitoring strategies. The department also provides athletes and coaches with necessary resources to optimize nutrition and recovery.

Principles of Mustang Power

Improve Athletic Performance:

• Emphasis of hypertrophy, strength, power, tapering, etc at key time points within the annual plan; it will change depending on the time of year and the goals of each team/individual
• Training will be based around multi-joint movements
• Explosive movements will include Olympic weightlifting derivatives, loaded jumps, medicine ball throws, and other body weight plyometrics
• Core lifts will include squats, hinges, presses, and pulls in both bilateral and
  unilateral variations and in multiple planes
• Field/court work will include acceleration, top speed, change of direction, and agility based on the progression of the annual plan & facility constraints
• Aerobic/anaerobic conditioning programs will be prescribed based on sport-specific demands
• Progress will be monitored with performance testing (sprints, jumps, etc) in order to monitor readiness/fatigue and make decisions about future programming

Decrease Risk of Soft-Tissue Injuries:

• Attain optimal range of motion and flexibility for all joints and muscles
• Select exercises that will properly load muscles and tendons in order to prepare the athletes for the demands of their sport
• Emphasize the main drivers of recovery – sleep, nutrition, and hydration
• Additional recovery methods may include foam rollers, tempering rollers, stretching, and corrective exercises

Nutritional Awareness:

• Keep it simple and educate the student-athlete
• Have a general understanding of proper food choices to allow for optimal performance – both pre and post workout/competition
• Education of supplements – both good and bad

Develop a Positive Mindset:

• Attitude
• Effort
• Energy
• Details
• Managing stressors