Strength & Conditioning

The Worcester State University strength and conditioning program offers student-athletes a better chance to prepare and meet the demands of their individual sport and position. The strength and conditioning coach encourages each student-athlete to work at their own pace. At Worcester State our primary objectives is to prevent injury, develop the student-athlete to meet the demands of their sport and to educate everyone how the body works.



Explanation of Workouts

Exercise Cheat Sheet - Flexibility & Mobility

Body Weight Workout

High & Low Intensity Four-Day 12-Week Strength to Power
Guide Phase 1 Days 1 & 2 Phase 1 Days 1 & 2
Explanations Phase 1 Days 3 & 4 Phase 1 Days 3 & 4
Speed Training Phase 2 Days 1 & 2 Phase 2 Days 1 & 2
Weeks 1-3 Phase 2 Days 3 & 4 Phase 2 Days 3 & 4
Weeks 4-6 Phase 3 Days 1 & 2 Phase 3 Days 1 & 2
  Phase 3 Days 3 & 4 Phase 3 Days 3 & 4
    Phase 4 Days 1 & 2
    Phase 4 Days 3 & 4

Below you will find a list of our core exercises. Please click the link to gain access to the videos.

Warm-Up – We will use these exercises to emphasize mobility and stability exercises to help prepare the student-athlete for work either on the weight room or on the field

Core Stability/Strength – This series is to promote proper posture and to help an athlete balance with the correct stance so that a student-athlete can enhance movement patterns in sport.

Leg Strength – The focus of this program is to build single leg strength. As opposed to double leg strength, we will focus on the single leg because most often one competes on the field of play with one foot at a time, instead of both.

Key Lower Body Lifts – The ground-based lifts that we will employ in these exercises will help develop the sport-specific strength necessary for competing on the field. Student-athletes are taught the relationship the body has against the ground and what can be done to help create and develop power by increasing one’s ability by pushing off the floor.

Total Body Explosive Lifts – As student-athletes progress we introduce total body lifts as a way to incorporate how the body works as one as a linked system.