The Ram Strength and Conditioning program is developed around the following principles: specificity, overload, variation and progression. These principles are applied to enhance the athlete's ability to perform during competition and to decrease the risk of injury.

1. Speed: Our primary concern is to develop the maximum amount of speed possible for each athlete, while maintaining correct running form. Emphasizing acceleration during lateral movement and overall quickness.

2. Power: Applying maximum force, in the shortest period of time possible, is vital for all athletes. The combination of speed and strength should be developed to coincide with each other as much as possible.

3. Agility: Regardless of the sport, being able to change direction quickly with explosiveness, while maintaining balance, is critical.

4. Endurance: Being able to sustain maximum power on each play for the entire competition is crucial. Therefore endurance and general conditioning is vital.

The strength program will focus on ground-based, three-dimensional, multi-joint movements and Olympic-style lifting techniques. Each speed, agility and conditioning program will be specific to that athlete's sport. The goal is to transfer what the athlete is doing in the speed, strength and conditioning program on to the surface of competition. Athletes will also be educated on proper nutritional habits, the importance of hydration, and benefits of rest and recovery for optimal gains. 

Top 10 Rules for Recovery and Health

Lifestyle habits and nutrition are critical for recovery and progress.  Athletes require more sleep and more nutrients than the average person.  Recovery is as important, if not more important, than your training itself.  During training (lifting, running or playing) you actually break down muscle tissues (you don't get stronger); it is during the recovery process that you increase your strength and speed.  If you don't take care of your body after training, then you'll either remain the same or start to go backwards (overtrain).

1. Get 8-9 hours of sleep per night

   • Major growth hormones are released for recovery during this time.

2. Eat breakfast

   • Your largest and most important meal.

   • Your body is in starvation mode, since you have not eaten since dinner.  It needs nutrients immediately. 

3. Post workout stretch/massage

   • Help your body speed up the recovery process.

   • Massage increases the quality and functionality of muscle tissue.

4. Eliminate alcohol and caffeine consumption

   • Alcohol/caffeine are diuretics - they suck the water out of your cells leading to dehydration.

   • Alcohol increases fat stores, decreases testosterone production and decreases protein synthesis meaning less protein is used to repair broken down muscle tissue.

5. Eat 10 fruits and veggies per day

   • These provide your vitamins and minerals needed each day.

   • Eat the rainbow:  make sure you get a variety of colors - each contains a different vitamin/mineral.

6. Drink one gallon of water per day

   • If your body is even 5 percent dehydrated performance suffers.

   • The best way to track your dehydration is to check your urine - if it is clear you are hydrated if not you are dehydrated.

7. Consume 3 balanced meals and 3 snacks daily

   • Each meal should contain five things:

     1. Fruit or vegetable

     2. Protein source

     3. Carbohydrate source

     4. A drink with calories (100% juice or milk)

     5. A drink without calories (water)

   • Snack between each meal:  trail mix, yogurt, sandwiches, etc.

8. Take 1 day completely off per week

   • This will restore your physical and mental well being.

9. Consume a post workout shake or meal

   • Eat something within 30 minutes after exercise containing:  

     1. Carbohydrates - roughly 0.5 grams per pound of lean body mass.

     2. Protein - roughly 30 grams.

     3. Liquid meals/shake is best - it is digested quicker and more easily.

10. Have fun!

    • Make sure you are training because you enjoy doing it.

    • Train hard, have fun and attack your weights.