To provide the finest training program, professionally implemented, to optimize athletic performance, reduce risk of injury and increase team success.

The primary goal of the LOUISVILLE STRENGTH program is to minimize risk of injury by adequately preparing all athletes for the demands of competition. It is well established that effective training programs improve joint stability and joint range of motion, increase muscular strength and power, enhance movement mechanics, and increase energy system function. The end result is a heightened ability to manage the physical stress of competition.

The second goal of the LOUISVILLE STRENGTH program is to improve the performance capabilities of each athlete and contribute to the success of each team. This is accomplished through consistent, sport-specific training that challenges each athlete mentally and physically. Specifically, movement-based training built on a foundation of proven principles is effectively periodized to prepare each athlete for optimal performance during the competitive season.

1. Sport-Specific Training
The purest form of training for any activity is the activity itself. To be effective, a training program must reproduce the functional movements and metabolic demands of the sport being trained for. Sport-specific training challenges athletes' to perform specific movements and movement patterns safely, efficiently and subconsciously; develops the appropriate energy systems; and promotes muscular adaptations that lead to superior sport performance.

2. Multiple Joint Movements
No single body part works in isolation during movement. The body works synergistically (muscles, joints and proprioceptors work together) to produce complex movements. Running, jumping, shooting and throwing all require multiple joint actions timed in synchronized neuromuscular recruitment patterns. Thus, integrated movements should be trained, not individual muscles, if the goal is to maximize function and performance.

3. Multiple Plane Movements
Movement in sport occurs in three planes- sagittal (forward-backward), frontal (side-to-side) and transverse (rotational)- and combinations of all three. Resistance training should incorporate exercises and movement patterns that develop strength and efficiency in each plane. Movement training should emphasize acceleration (force production), deceleration (force reduction) and agility (change of direction skills) since these areas have the greatest impact on sport performance.

4. Ground-Based Movements
Most sport skills are initiated by applying force in to the ground, on one leg or two. The more force an athlete can apply against the ground, the faster they will accelerate, the higher they will jump and the more effective they will be in sport. Lifting exercises should be chosen to enhance this ability to generate force. Squatting (single and double-leg) and the Olympic movements (clean, snatch & jerk) are recognized as the best movements for this purpose. Plyometrics and sport-specific agility drills are also effective.

5. Explosive Training
The ability to generate force at high rates of speed (power) is crucial in sport. Power output is the result of motor unit recruitment by the central nervous system. There are two types of motor units- fast and slow- that vary greatly in their ability to generate force. Training explosively, using ground-based, multiple joint movements trains the body to recruit fast motor units at high rates of speed. This, in turn, improves performance potential.

6. Periodization
Performance gains will eventually plateau and even diminish if the same training prescription is continually followed. Periodization is a scientifically proven model that uses different combinations of volume, load (intensity) and exercise specificity to progressively overload the body and bring about specific adaptations.

7. Regeneration
No training program can be successful without a commitment to nutrition, rest and a healthy lifestyle. Decrements in performance can often be traced to a poor diet, poor sleep habits, and/or lack of recovery time. It is essential that athletes understand and apply regeneration techniques that accelerate recovery.

8. Character
Becoming the best possible athlete requires more than talent, consistent training and a commitment to nutrition. A foundation that includes resolve, discipline, courage, perseverance and selflessness is essential for true success. These attributes must be emphasized, developed and rewarded during training.

1. Performance Evaluation
2. Results Analysis
3. Short- and Long-term Goal Setting
4. Consistent Training following the Cardinal Performance Training Principles

Step #1- Evaluation

Athletes are evaluated at regular intervals (3-4 times per year) on relevant performance criteria by the strength staff. Tests may include:

Speed & Agility

Strength

Power

Aerobic Conditioning

Anaerobic Conditioning

Body Composition

Step #2- Review Results
Data is organized to permit comparison of team and individual results over time. Individuals are ranked within their team on each event and are given an overall score for each testing session.

Step #3- Goal Setting
Short- and long-term performance goals are established for each training phase (short-term) and training year (long-term). Goals are determined through discussions between the athlete, the sport coaches and the strength coach.

Step #4- Achieving Goals
Athletes are held accountable for training intensely and consistently! This leads to significant physical and psychological changes and ultimately a stronger competitive edge. Achieving goals produces athletes that are prepared to compete and teams that are determined to win!

Fall Sports

Post-Season	Off-Season	Pre-Season	In-Season
December-January	January-May	June-August	September-November
REGENERATION	BASE Phase	DEVELOPMENTAL Phase	PEAK Phase

Winter Sports

Post-Season	Off-Season	Pre-Season	In-Season
April	May-July	August-October	November-March
REGENERATION	BASE Phase	DEVELOPMENTAL Phase	PEAK Phase

Spring Sports

Post-Season	Off-Season	Pre-Season	In-Season
June	July-November	December-February	March-May
REGENERATION	BASE Phase	DEVELOPMENTAL Phase	PEAK Phase

*these timelines are adjusted based on the length of the in-season phase (post-season play, etc.)

Post-Season Emphasis

Off-Season Emphasis

Pre-Season Emphasis

In-Season Emphasis

*Athletes are typically evaluated at the end of each phase

1. Essential Balance
Athletes' nutritional needs vary on a daily basis with training intensity and duration. Caloric intake and carbohydrate, protein and fat consumption should be adjusted relative to activity levels. Athletes should always include a wide variety of foods in their diets and choose foods that have a high nutrient density.

2. Hydration
Dehydration is the most common cause of fatigue and sub-par performance. The body requires a constant and abundant supply of water to regulate temperature, remove waste products and metabolize food for energy. Adequate hydration before, during and after exercise is essential.

3. Patterning
Athletes should strive to keep blood sugar and insulin levels stable throughout the day. This promotes the effective use of food as fuel and provides a favorable environment for muscle growth. Timing food and fluid intake throughout the day, but especially prior to and during exercise is essential for sustaining a high level of performance.

4. Glycogen Loading and Repletion
Muscle glycogen (stored carbohydrate) is significantly depleted during prolonged intense exercise. Maximizing glycogen storage prior to exercise and replenishing glycogen stores after exercise is crucial. By effectively timing the intake of foods (carbohydrates & protein) and fluids athletes can favorably influence performance and accelerate recovery.

5. Regeneration
During intense exercise significant stress is placed on the body. An unavoidable consequence of exercise is the production of free radicals, which damage muscle cells, prolong recovery and contribute to muscle soreness. Catabolism, or the breakdown of muscle tissue, also occurs. Protein repairs and rebuilds muscle tissue and antioxidant nutrients minimize free radical damage. Educating athletes and coaches about post-exercise nutrition, and implementing strategies that assist with recovery is a priority

6. Body Composition
It is important to monitor body composition at regular intervals to ensure that athletes are within a healthy range for their gender and sport, and to assess whether appropriate training adaptations are occurring. The emphasis during body composition testing is on the acquisition of lean mass through training and nutrition, rather than on the level of fat mass.

Give yourself 1 point for each question you answer 'yes' to

1. Do you eat breakfast 7 days a week?
2. Do you eat foods from at least 3 different food groups at breakfast?
3. Do you eat 3 balanced meals at approximately the same time each day?
4. Do you eat a nutritious mid-morning and mid-afternoon snack?
5. Do you eat at least 3 pieces of fresh fruit each day?
6. Do you eat at least 5 servings of fresh vegetables each day?
7. Do you choose primarily high fiber breads and cereals?
8. Do you eat lean &/or low-fat protein at each meal?
9. Do you limit your intake of saturated fat (found in meats, cheeses, dairy products, butter, egg yolks)?
10. Do you eat at least 2 servings of "good fat" each day- found in nuts, seeds, extra virgin olive oil, olives, avocados and fish?
11. Do you limit your intake of processed and refined foods (foods made from white flour, foods high in sugar and sodium, packaged foods)?
12. Do you eat and drink adequately to maintain your bodyweight (this should be your goal unless you are on a fat loss or weight gain program)?
13. Do you eat a post-workout or post-practice snack within 30 minutes?
14. Do you eat a healthy post-workout or post-practice meal within 2 hours?
15. Do you drink half your bodyweight in ounces of water each day (not including fluid intake during exercise)?
16. Do you sleep at least 7-8 hours each night?
17. Do you go to bed at approximately the same time each night and get up at approximately the same time each morning?
18. Do you take a multivitamin rich in the antioxidant nutrients twice each day?

SCORE: /18

15-18: Performing Like A Champ!

9-14: Losing an Edge!

<9: Missing Out- Big Time!

Jason Veltkamp - Head Football Strength and Conditioning Coach

Jason Veltkamp begins his second season as the head strength and conditioning coach for the football staff at the University of Louisville. Veltkamp came to the Derby City after serving five years as the strength and conditioning coach at the University of Utah from 1999-2004. He served as an assistant, then as the director of strength and conditioning for three seasons, where he was responsible for football, men's basketball and gymnastics. During his time at Utah, Veltkamp saw the Utes football squad win two Mountain West Conference championships and make three bowl appearances, while the men's basketball team earned three conference titles and advanced to the NCAA Tournament on three occasions.

A native of Bozeman, MT., Jason spent two years as a graduate assistant at Utah State University, where he assisted with 14 varsity sports, including football, basketball, volleyball and track. Prior to his brief stint at Utah State,Veltkamp was the strength and conditioning coordinator for the Helena Ice Pirates Junior "A" Hockey Club for the 1996-97 season, and also spent a year as a student assistant coach at Carroll College in 1996. Veltkamp, a graduate of Carroll College was a four-year starter for the Fighting Saints, where he played for Bobby Petrino, Sr. Veltkamp was a two-time All-Conference performer in 1993 and 1994, and was also the team captain of the 1994 team.

Jason earned his master's degree in exercise science from Utah State in 1998, and is certified by the National Strength and Conditioning Association, and is a member of the Collegiate Strength & Conditioning Coaches Association. Veltkamp and his wife Kristen have a son, Caden (11 months old).

Tim Socha - Assistant Football Strength and Conditioning Coach

Tim begins his second season as an assistant strength coach for the football staff at the University of Louisville. Socha joined the U of L staff after three seasons at the University of Wyoming, where he was responsible for the strength and conditioning of wrestling and track, and also assisted with the football team. Prior to his stint at Wyoming, Socha served as a graduate assistant at the University of Auburn, where he was the head strength coach for the men's golf team, and assisted with the football, baseball and softball teams.

Owner of a master's degree in exercise physiology from Auburn, Socha opened his collegiate coaching career as a student assistant for the football team at the University of Minnesota. A 1999 graduate of Minnesota, Socha was a four-year letterwinner as an offensive lineman with the Golden Gophers from 1995-1998.

Teena Murray - Director of Olympic Sports Performance

Teena Murray begins her second year at the University of Louisville in 2005. As Director of Olympic Sports Performance she oversees the strength and conditioning and performance nutrition programs for U of L's Olympic sports, and works directly with women's soccer, women's basketball and softball.

Teena came to U of L in 2004 after 4 years as an assistant strength and conditioning coach at the University of Connecticut. At UCONN she helped lead the Husky field hockey and women's soccer teams to multiple Big East Championships and NCAA appearances, including the soccer championship game in 2003. Prior to UCONN, Teena spent 4 years as Assistant Director of Strength and Conditioning at Cornell University where she worked closely with men's and women's basketball, ice hockey, field hockey, softball and baseball.

In addition to her work at the collegiate level, Teena has worked as a consultant for the NHL's Florida Panthers and Mighty Ducks of Anaheim, and the Hartford Wolfpack of the American Hockey League, and USA Hockey. She is currently a consultant for USA Hockey's Coaching Education program, and for the U.S. women's Olympic hockey team.

Teena is a native of Shawville, Quebec (Canada). She played collegiate basketball at Wilfrid Laurier University in Waterloo, Canada where she studied kinesiology. She has a master's degree in exercise physiology from the University of North Carolina at Greensboro and is certified by the National Strength & Conditioning Association and United States Weightlifting.

Ray Ganong - Head Strength Coach Men's Basketball, Volleyball

Ray Ganong is in his 20th season on the U of L athletic staff as. Ganong, is the strength and conditioning coach for men's basketball and women's volleyball. Ganong, 51, joined the U of L staff in 1985 after six seasons at Miami (Fla.), where he helped the Hurricanes win their first baseball (1982) and football (1983) National Championship. He has been a NSCA Certified Strength and Conditioning Specialist (CSCS) since 1985 and is also certified by the US Weightlifting Federation and Active Isolated Stretching. He was recipient of the NSCA Conference Strength and Conditioning Professional of the Year in 1997.

Ray earned his master's degree in health education from Miami, Florida in 1985. He is a nationally ranked powerlifter and runs competitively. In fact, Ray has run the Kentucky Derby Mini Marathon every year but three since 1985. A native of Baltimore, Maryland, he played football for the Hurricanes from 1973-1976. Ganong and his wife Maria Fernandez have two children: Raquel (17) and Erika (13).

Jason Dierking - Assistant Director of Olympic Sports Performance

Jason Dierking is in his first year as an Assistant Director of Olympic Sports Performance at the University of Louisville. In this role he works directly with men's and women's swimming/diving, men's soccer, field hockey, men's and women's tennis, women's golf, and cross country.

Dierking comes to Louisville from Indiana University, where he served as an assistant strength and conditioning coach for the past 4 years. He also was a graduate assistant strength coach at IU from 1998-2001. During the summer of 2000, Dierking worked as the strength and conditioning intern at the Olympic Training Center in Lake Placid, NY, where he helped train athletes that were preparing for the 2002 Winter Olympics in Salt Lake City.

Dierking earned his master's degree in exercise physiology from Indiana University and a bachelor's degree in adult physical fitness from Eastern Kentucky University, where he also played baseball for the Colonels.

He is a member of and certified by the National Strength and Conditioning Association and United States Weightlifting.

Eric Hammer - Assistant Director of Olympic Sports Performance

Eric Hammer begins his first season as Assistant Director of Olympic Sports Performance. He works directly with baseball, track and field, women's rowing and men's golf.

Hammer came to the University of Louisville after serving for over four years as an assistant strength and conditioning coach at the University of Nebraska at Omaha. He began his strength and conditioning career as a student volunteer at UNO and worked his way to graduate assistant and finally a full-time assistant strength coach. At UNO Eric was the primary strength coach for football, baseball, swimming, and track and field. During his tenure his teams won two conference championships in football, one conference championship with baseball, had two swimming teams finish top ten in the nation, and had one top ten finish nationally in women's track and field.

A native of Omaha, Nebraska, Eric played four years of collegiate baseball for Hutchinson Junior College, Western Kentucky University and UNO combined. Hammer was graduated in 2003 with a Bachelor's degree in Exercise Science from UNO. In 2005 he received a master's degree in exercise science, also from UNO. He is a member of and certified by the National Strength and Conditioning Association and United States Weightlifting.

Eric is an avid competitor in the sport of strongman.

LOUISVILLE STRENGTH FACILITIES

Papa John's Stadium- Football Weight Room	Cardinal Park Weight Room	Cardinal Arena Weight Room	Fairgrounds Weight Room