Stony Brook University Athletics

Multiple Joint Movements
No single body part works in isolation, the body works synergistically (with muscles, joints and proprioceptors all working in an integrated fashion) to produce complex movements. Running, jumping, tackling, and throwing all require multiple joint actions timed in the proper neuromuscular recruitment pattern. Therefore, integrated movements should be trained, not individual muscles, if the goal is to maximize function and performance.

Explosive Training:  The ability to generate force rapidly is crucial. Power production is the result of motor unit recruitment. There are two types of motor units- fast twitch and slow twitch- each vary greatly in their ability to generate force. Training explosively, using ground-based, multiple joint movements allow faster twitch motor units to be recruited and in return improves performance potential.

Relative Strength: Our goal with each athlete is to improve upon total body strength with the emphasis on developing strength relative to their body mass.
 
Percentage Based Training: All athletes will train with percentages based off of their own individual numbers. This allows us to individualize training and gives athletes the opportunity to develop strength safely and effectively.

Overload and Progression The overload principle states that body system adaptation fails to occur without an overloading stimulus. Over the course of the athlete's career they will be progressively exposed to greater volume and intensity to increase performance.

Movement Pattern Training: The majority of the work we do in the weight room is going to be made up of multiple joint ground based movements. Each movement category has multiple exercise variations allowing us to choose exercises for each athlete depending on their experience, injury history, and body structure.

Mobility, Stability Training: Optimal performance qualities cannot be reached without adequate joint mobility and stability. Joint Mobility refers to the muscles ability to contract and relax around the joint to allow fluid movement. Joint Stability refers to the muscles that assist in controlling movement. Issues in mobility and stability will be addressed through strength training through a complete range of motion, corrective exercises, and interventions from the movement screen individually, and globally based on the sport.

Work Capacity: Strength. Speed, and power are extremely important for success on the field or court however the ability to repeat and sustain a high level of intensity over the course of practice and games is what matters most. Each athlete will go through comprehensive work capacity training during the off-season and as the season approaches it will become more specific to meet the energy system demands of the sport.

Speed and Agility Training
Speed and agility training links the work done in the weight room onto the field or court. Both linear (straight ahead) and lateral (change of direction and lateral movement) will be emphasized in training.

Functional Testing: We use multiple tests to gauge progress and pre-screen athletes over the course of the year. All athletes are screened when they come onto campus and each sport completes strength, speed, conditioning, agility, and power tests specific to their sport.

Competition and Variety: Competitive drive and mental readiness are two of the most important factors when it comes to on the court, field, pool, or track success. Through our off-season training we put athletes in competitive situations to improve upon their ability to handle stress in adverse conditions. In any program it is important to provide variety to continue to challenge and engage the student athletes. Intensity techniques, team competitions, and non-traditional workouts are included to continue to motivate and develop each athlete.
 
Nutrition and Recovery: No training program can be successful without a commitment to good nutrition and adequate rest. Before, during and after exercise athletes must understand what needs to be done nutritionally to support an anabolic environment. Getting enough sleep must also be a priority. The body cannot recover between workouts and overtraining becomes a concern when sleep is compromised. Additionally, soft tissue work will be included with each program and recovery sessions will be incorporated as needed.
 
Technique: Technique is the most important factor when it comes to sound training. If athletes are performing movements incorrectly we are putting them at an increased risk for injury. All athletes need to be progressed through each movement pattern to ensure safety and pass competencies before moving on.
 
Accountability: Holding athletes accountable is of the utmost importance for athletic performance coaches. You are either coaching it to happen or allowing it to happen and we need to make sure we hold athletes to same standard and expectations they are held to on the field or court.
 
Character: Becoming the best possible athlete requires more than talent. A foundation that includes resolve, discipline, courage, perseverance and selflessness is essential for true success. These attributes must be emphasized, developed and rewarded during training.