CSU-Pueblo Strength and Conditioning Program

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The purpose of the strength and conditioning program at Colorado State University - Pueblo is to improve athletic performance while simultaneously reducing the opportunity for injury.  This is accomplished by providing scientifically based sport and position specific workouts.

The CSU-Pueblo Strength and Conditioning Program is headed by Allen Hedrick, one of the nation's foremost strength and conditioning coaches in all of NCAA Division II.  Hedrick brings impeccable qualifications to CSU-Pueblo, including 10 years of experience at the Division I level as the United State Air Force Academy's head strength and conditioning coach and one year as the head strength and conditioning coach for the National Strength and Conditioning Association.  In 2003, he was named the National Strength and Conditioning Association Coach of the Year. Also in 2003, the NSCA awarded him the distinction of being a Coach Practitioner and he has served on the NSCA Board of Directors.

CSU-Pueblo Training Principles

Emphasis on Correct Technique

Excellent technique is emphasized above all else in all training programs.  Technique is never sacrificed in favor of more weight or more speed.  Increases in strength, power, and speed will occur more efficiently and effectively once excellent technique has been mastered.

Emphasis on Intensity

Optimal improvements in performance occur only when training is performed with high intensity.  Training below this level slows down or eliminates increases in strength, power, speed, or flexibility.  Remember, however, that the priority is technique first and intensity second. 

Sport Specific Training

The physiological adaptations that occur as a result of training are specific to the stresses put on the body during training.  As a result, in order for the time spent training to have a positive effect on athletic performance, training activities have to mimic the demands placed on the body during competition as closely as possible.  The more closely training matches the demands placed on the body during competition the more effective the training becomes at enhancing performance.

Multiple Joint Movements

All athletic movements are multiple joint activities.  Running, jumping, throwing, hitting, blocking, tackling and so on all involve multiple joints in the body.  There are no single joint movements in sport.  As a result, to adhere to the concept of specificity, nearly all training involves multiple joint actions. 

Standing Free Weight Training

Nearly all sports are played in a standing position.  Because you get stronger in the positions you train in a majority of training should occur from a standing position emphasizing free weight training. 

Power Development

In most sports a limiting factor in performance is power development.  As your capability to produce power increases so does your potential to improve performance.  As a result, training design and exercise selection is based on achieving this goal.  A special emphasis is placed on performance of the Olympic style exercises because these movements are performed explosively from a standing position and result in high power outputs.

Dumbbell/Implement Training

Sports are athletic competitions, not weightlifting competitions.  As a result, maximal increases in the ability to demonstrate strength with a barbell are sacrificed in favor of developing functional training that best transfers to competition.  Because of this, dumbbells and various implements, such as water filled kegs, are integrated into training to enhance motor skills.  During each training week there are days set aside specifically for this type of training where all of the training movements (including the Olympic style exercises) are performed with dumbbells and or water filled kegs.


Program design is based on the concept of periodization where the training year is broken up into cycles.  These cycles, typically 3-5 weeks in length, are designed to result in specific physiological adaptations, such as hypertrophy, strength, or power.  Training variables such as the intensity, rest times, speed of movement, sets and repetitions, and exercise selection are manipulated to achieve specific goals and sequenced to result in the desired physiological peak just prior to the start of the competitive phase.

Speed/Plyometric/Agility Training

The ability to move with speed, quickness, agility, and power is critical to athletic success.  While resistance training plays a part in enhancing these qualities, specific training meant to improve speed, agility and quickness is necessary for best results and needs to be emphasized for optimal athletic performance.


Maximal adaptations from training will never occur without a commitment to good nutritional practices and proper rest.  Athletes who want to achieve their performance potential can only do so by making good decisions regarding nutrition and recovery.