Strength & Conditioning

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Strength

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Perseverance

Summer Workouts (optional)

Optional strength & conditioning workouts will be held on Tuesdays and Thursdays (7am - 8:30 am) at iCore Fitness in West Chester. Participation is free to those trying out for the program.
- DATES: June 16, 25, 30; July 2, 14, 16, 21, 23, 28, 30; August 4, 6, 7, 11, 13, 14
- TIME: 7am - 8:15am
- LOCATION: iCORE Fitness (300 Lawrence Drive, West Chester)

REQUIREMENTS

- REQUIRED FORMS must be completed prior to your first class.
  - Synthesis Human Performance Consultation: https://docs.google.com/forms/d/e/1FAIpQLSc-LJgawT4evMtKX2eaifXR4qgNs-9-3PpeyFu7k8m_9RjBTA/viewform?usp=sharing&ouid=105865603153647476161
  - Syntheses Waiver: https://docs.google.com/forms/d/e/1FAIpQLSfyrxjAt3Lt3VtLdqW08B0W8C1162b6uF0V8N2G112_mjsoKg/viewform?usp=sharing&ouid=105865603153647476161
  - iCore Fitness Waiver: https://www.waiverking.com/print/35251
- RSVP NO LATER THAN the Sunday of each week. To ensure the safety of our players, we need to plan ahead of schedule to have enough coaches, and we will not accept late RSVPs. RSVP on the SPOND app.
  - CLICK HERE to register for SPOND

If you cannot attend workout sessions, an “At-home workout” program (free) is listed on our website.

SPORTS PERFORMANCE TRAINING COACH—We are also excited to announce that we will work with Synthesis Human Performance's Jason Dougherty in the weight room throughout the summer. Coach Jason’s wealth of knowledge is immeasurable, and we are excited to have him with us.

Jason’s passion for volleyball began with the opportunity to coach 2016 Team USA bronze medalist, Carli Lloyd (Italian A1 League standout and founding player of League One Volleyball). Jason has also worked with several other notable NCAA and professional volleyball players, including Anna Stevenson Hall (USA/LOVB), Nia Grant (PSU), Cat Dailey Minyard (Yale), and Maggie Kozuch (German Olympian).

Beyond volleyball, Jason has coached athletes from U.S. Soccer, the NFL, MLB, MiLB, and NCAA. He teaches a movement-based, results-oriented training methodology that minimizes the risk of injury while maximizing performance, preparing athletes to exceed the demands of both sport and life. His positivity and energy are contagious, and I am beyond elated to have Coach Jason working with us!

At Home Strength/Conditioning

Off Season training is highly encouraged for development and injury prevention.

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Do not strength/condition the day before and/or of competition. Rest is just as important for recovery.

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PROGRAMS

Do strength programs in order. Do not skip around. Start at week 1 to build a strong foundation.

Weeks 1-4 Strength/Conditioning
Weeks 5-8 Strength/Conditioning
Weeks 9-12 Strength/Conditioning
Shoulder Circuit (executed throughout the year)
4 Week CORE program
- Do NOT do the core program if you are following the strength/conditioning program

NUTRITION

Pre-Workout : Eat a small meal or snack containing carbs and some protein 1-2 hours prior

Examples: Banana w/PB; Greek yogurt w/berries, apple slices w/nut butter, smoothie w/protein powder

Post-Workout: Meal or snack with protein and carbs for recovery (chocolate mill, protein shake with fruit, turkey sandwich)

Grilled chicken with brown rice and steamed vegetables, salmon w/sweet potato, chocolate milk, cottage cheese with fruit, turkey sandwich on wholegrain bread.

NOTE: All off-season strength and conditioning activities are optional.

Open Gyms

OPEN TO RISING 9th and 10th GRADERS

DATES: July 16, 23, 30; August 13

TIME: 6-8pm

LOCATION: RUSTIN GYM

Must RSVP on SPOND. Check SPOND for updates.

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