Holy Cross Strength & Conditioning Programs

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Sport Specific Programs

Ladies and Gentlemen:

We sincerely hope this letter finds you all rested and recovered from the stresses of school. Hopefully you are ready to improve upon last year's seasons'.

The summer is the greatest time period for college athletes to make their biggest gains in strength, speed, conditioning, and overall athleticism. It is imperative that you as an individual get yourself into the best physical condition to reduce the risk of injury, improve on the field performance, and to contribute to the overall goals of the team.

Rest: We must get a minimum of 8 hours of sleep a night in order to recover from these workouts. Check the link on recovery for more information.

Nutrition: We must eat a minimum of 3 solid meals a day. We should try to get a snack between meals and a snack before bed. Never, ever miss a meal. Check the link on nutrition for more information.

Intensity: We must approach every rep of every set with maximal intensity. If the weight is light, we must try to accelerate it as fast as possible.

Consistency: We must never allow ourselves to miss a workout. This workout is extremely systematic, a missed workout could throw it off immeasurably.

If you have any questions or potential problems regarding this program please don't wait until August to let us know about them. Call us as soon as the problem arises so we can get it taken care of!

"Winning is important. Winning has a joy and discrete purity that cannot be replaced by anything else. Winning is important to everyone's sense of satisfaction and well-being. It is not everything, but it is something powerful, indeed beautiful, in itself - something as essential to the spirit as striving is to the character."
A Bartlett Giamatti
President, Yale University

Have an enjoyable and productive summer!

Yours in Purple!

Jeff Oliver and Jeremy Frisch 


To access your program, click on your sport and enter the password you were assigned. Each link will open an Excel spreadsheet in a new browser window. If you need your password, e-mail Jeremy Frisch at jfrisch@holycross.edu.

Basketball - Men's
Basketball - Women's
Cross Country - Men's & Women's
Field Hockey
Golf - Men's & Women's
Ice Hockey - Men's
Ice Hockey - Women's
Lacrosse - Men's
Lacrosse - Women's
Rowing - Men's
Rowing - Women's
Soccer - Men's
Soccer - Women's
Swimming & Diving - Men's & Women's
Tennis - Men's & Women's
Track & Field - Women's

Following are instructions on how to remove the password once the Excel file has been downloaded:

Removing a password (Excel 2002)
1. Open the workbook.
2. On the File menu, click Save As.
3. On the Tools menu, click General Options.
4. In the Password to open double-click the asterisks and then press the DELETE key.
5. Click OK, and then click Save.
6. Click Yes to replace the existing workbook.

Removing a password (Excel 97)
1. Open the document.
2. On the File menu, click Save As.
3. Click Options.
4. In the Password to open box, select the symbols that represent the existing password.
5. To delete the password, press DELETE, and then click OK.
6. Click Save.