Strength & Conditioning Home | Staff | Videos | Flexibility | Nutrition | Programs | Recovery
Sport Specific Programs
Holy Cross Athletes!
Welcome to The College of The Holy Cross Strength and Conditioning program access page! The program you open will either be very basic or very complex depending upon your training background. Regardless, if you attack the program with tremendous attention to detail you will make significant gains in strength, power and speed.
The offseason is the most important time of the year from a physical development perspective. Your focus should be on gaining strength, speed and power and developing the systems necessary to prevent injury.
The following four components will assure you are getting the most out of your workouts.
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 off your results immeasurably.
If you have any questions or potential problems regarding this program please don't wait until you are on campus 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
Former President, Yale University
Yours in Purple!
Jeff Oliver, Shepard Allen and Will Franco
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.
Baseball
Basketball - Men's
Basketball - Women's
Cheerleading
Cross Country - Men's & Women's
Field Hockey
Football
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
Softball
Swimming & Diving - Men's & Women's
Tennis - Men's & Women's
Throwers
Track & Field - Women's
Volleyball
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.
