With moves like the spider lunge, chest fly, sumo squat, wood chop, push
jerk and the inch worm, strength and conditioning lessons have never been so
easy – and entertaining.
Through a series of online videos and written training plans, Drew Black,
Wesleyan wrestling coach and strength and conditioning coach, shows how to
properly execute 241 movements in the weight room. Some can be
applied in the workplace or at home, as well.
new Strength and Conditioning Web Site, launched Sept. 7, can be seen online
http://www.wesleyan.edu/athletics/strength/. All high-quality video clip
demonstrations were filmed in the Freeman Athletic Center’s Andersen Fitness
“This new site is for the entire Wesleyan community,” Black says. “Our
fitness center is one of the most used facilities on campus and I want
everyone to have a tool and resource they can turn to for information on how
to reach their strength and fitness goals whether you are a varsity athlete,
a recreational athlete, a lifetime fitness enthusiast, or someone who is
recovering from an injury.”
addition to the video clips, the site highlights six performance principles
including sport specific training, multiple joint movements, multiple plane
movements, ground-based movements, nutrition, rest and recovery, and
periodization, a scientific, systematic training model used to continuously
make gains in training.
offers training notes on speed and agility, general strength programs,
warming up, core training. Site visitors can download and print log forms to
chart and record training sessions.
Black suggests a number of general strength training programs, categorized
into beginner, intermediate and advanced levels of strength training. Users
can view a three-day program, weight training for total body, interval
training ideas and a bodyweight strength program.
“These programs are set up into two different formats where you may choose
how you would like to train during the week,” Black explains. “You may like
to train your total body each time you lift or you may choose to train only
certain movements such as upper body pushing movements, lower body only, and
upper body pulling movements. Both methods are effective for increasing
strength. It’s important to choose a plan that works best for you.”
Student athletes can use the site to enhance their individual’s athletic
potential on the field, mat, ice, court and water. Since strength training
is a major supplement to the athlete’s specific sport, the athletes always
have access to the video-coach as they train.
Black says the site also will attract top prospective student-athletes to
“There are not many sites around the country that offer this information,”
Black explains. “It shows that we love what we do and at Wesleyan we strive
The site was designed by Ryan Lee, Web designer;
coordinated by Jen Carlstrom, director of New Media Services; and
categorized by Mary Glynn, application technology specialist. Michael Leone,
son of Pat Leone, World Wide Web administrator, filmed and edited the
Black, who initiated the idea for a video-coach Web site, says strength and
conditioning are the two best supplements a person can add into his or her
order to run faster, jump higher, and be able to play longer, you must
strength train, cross train, and condition your body,” Black explains. “Many
of our fitness center users also have goals in terms of losing weight,
become more flexible, get stronger, and put on some muscle. All of these
goals will be realized and attained by following a strength program. Quality
of life and quality experience in your sport are directly related to
following a consistent strength and conditioning program."