Strength & Conditioning

Strength & Conditioning

Villanova College’s Strength & Conditioning Program

In partnership with Athletix, welcome to the Villanova S&C Program.

Please note all S&C sessions are supervised by experience and qualified coaches. Students must complete the programs assigned by the coaches.

The Villanova gym is limited to 35 people at one time. Therefore, those who register first will secure a position. If the sessions are full, please sign up to the stand-by list. Please only sign up if you are able to commit to a majority of the sessions.

Students already in sporting squads do not need to register. Your Coach/Coordinator will communicate with you regarding your allocated sessions. Those wanting to attend LTAD (Long Term Athlete Development) and individual sessions do need to register.

Boys attending the gym must wear closed in shoes and bring a towel and water bottle to every session. Students attending Speed & Agility sessions should also bring a hat and sunscreen.

Please visit the Locker Room page for schedules and sign ons for both Strength & Conditioning and Speed & Agility.

Any questions, please contact:
Nathan Dufty

What is Long Term Athletic Development?

Long-term athletic development (LTAD) is a critical concept in the field of sports science, and it refers to the continuous development of an athlete’s physical, psychological, and emotional abilities over a long period. LTAD is essential for the optimal development of sporty teens and young athletes, as well as for those who are not sporty. In fact, it will support an overall harmonic physical development regardless of the starting level of ability.

Why is this important for those engaged in school sports?

Learning and practicing weightlifting is an important part of LTAD for young athletes. Research shows that resistance training, including weightlifting, can help young athletes develop muscular strength, power, and functional performance (Ford et al., 2011; Lloyd et al., 2015).

Resistance training programs can also help young athletes avoid injuries and burnout and maximize their potential by building a strong foundation of physical and technical skills (Lloyd et al., 2015).

Also, a well planned program helps synching and sequencing several moving parts of training (Speed, Strength, Fitness), while also managing workloads across the year. Those interested in staying competitive across one or multiple sports, should take in serious consideration the importance of being coaches by professionals to learn skills for a lifetime.

What about if you do not like sports?

Those who do not take part in any real and organised physical activity, should be the ones keener to hear about LTAD. In today’s world, where technology and sedentary lifestyles dominate, it is even more important for young people to engage in physical exercise to counteract the negative effects of sitting for extended periods.

Strength training with weights can improve muscle strength and endurance, increase bone density, and enhance overall physical performance. It can also help reduce the risk of injury and prevent the development of chronic diseases, such as obesity, diabetes, and heart disease.

Research shows that resistance training can improve physical fitness, body composition, and overall health in non-athletic individuals (Faigenbaum et al., 2009; O’Shea et al., 2014).

Learning and practicing weightlifting can help individuals develop physical literacy (the ability to move competently and confidently in a variety of physical activities). This can lead to an increased sense of self-confidence and self-esteem.

Moreover, strength training can also have a positive impact on mental health, reducing stress, anxiety, and depression. It can also improve cognitive function, which can benefit academic performance and success.

In conclusion, LTAD and the inclusion of resistance training, including weightlifting, is crucial for the optimal development of young athletes and sporty kids, as well as for those who are not sporty. When coached by professionals, these practices can be tailored to meet the needs of individuals with different interests and abilities, making it a valuable addition to a well-rounded approach to physical development.

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