• Rocket Strength and Conditioning

    Wall Mural of Athletes 

    Spring Grove Rockets Training Principles 


    Emphasis on Correct Technique

    Excellent technique is emphasized above all else in all training programs. Technique is never sacrificed in favor of more weight or more speed. Increases in strength, power, and speed will occur more efficiently and effectively once excellent technique has been mastered.
    Proper Squat Depth    Power Clean Progression

    Emphasis on Injury Prevention

    The program design will take into account the common stresses of a specific sport and will improve the athlete's ability to absorb forces developed by the body during these movements. Successful teams are teams that can stay healthy for the duration of the season.

    Emphasis on Intensity

    Optimal improvements in performance occur only when training is performed with high intensity.  Training below this level slows down or eliminates increases in strength, power, speed, or flexibility.  Remember, however, that the priority is technique first and intensity second.  

    Sport Specific Training

    The physiological adaptations that occur as a result of training are specific to the stresses put on the body during training.  As a result, in order for the time spent training to have a positive effect on athletic performance, training activities have to mimic the demands placed on the body during competition as close as possible.  The more closely training matches the demands placed on the body during competition the more effective the training becomes at enhancing performance.

    Multiple Joint Movements

    All athletic movements are multiple joint activities.  Running, jumping, throwing, hitting, wrestling, blocking, tackling, and so on all involve multiple joints in the body.  There are no single-joint movements in sport.  As a result, to adhere to the concept of specificity, nearly all training involves multiple joint actions. 

     Front Squat

    Standing Free Weight Training

    Nearly all sports are played in a standing position. Because you get stronger in the positions you train in a majority of training should occur from a standing position emphasizing free weight training.  

    weight room  

    Power Development

    In most sports, a limiting factor in performance is power development.  As your capability to produce power increases so does your potential to improve performance.  As a result, training design and exercise selection is based on achieving this goal.  A special emphasis is placed on developing strength in common athletic movements and then performing the same movements in an explosive manner to educate the nervous system how to produce forces quickly for sports. 

    Dumbbell/Implement Training

    Sports are athletic competitions, not weightlifting competitions.  As a result, maximal increases in the ability to demonstrate strength with a barbell are sacrificed in favor of developing functional training that best transfers to competition.  Because of this, dumbbells and various implements, are integrated into training to enhance motor skills. 


    Program design is based on the concept of periodization where the training year is broken up into cycles.  These cycles, typically 3-5 weeks in length, are designed to result in specific physiological adaptations, such as hypertrophy, strength, or power.  Training variables such as the intensity, rest times, speed of movement, sets and repetitions, and exercise selection are manipulated to achieve specific goals and sequenced to result in the desired physiological peak just prior to the start of the competitive phase.

    Speed/Plyometric/Agility Training

    The ability to move with speed, quickness, agility, and power is critical to athletic success.  While resistance training plays a part in enhancing these qualities, specific training meant to improve speed, agility, and quickness is necessary for best results and needs to be emphasized for optimal athletic performance. 

    indoor track/plyo boxes