Strength and Conditioning Camp

Sports Performance Course Information

The Speed/Strength and Conditioning Program at MNU is directed by Whitney Rodden. Coach Rodden learned the techniques of Olympic Power Lifting from Coach Tom Cross, M.S.;CSCS; and USA Weightlifting Senior Coach. All coaches and student athletes rely rather heavily on the facility as well as the programs designed by Coach Cross. There are more than 200 athletes regularly using the facility.

The program is based primarily on developing power and speed through the use of the Olympic lifts and the supplementary lifts, which promote the explosive movements. The two major goals of the program are: 1) Prevent or minimize the effects of injury 2) Enhance athletic performance

Our methods are based on these 4 principles:
1) Train while standing
2) Use total body movements
3) Use free weights
4) Explode whenever possible



The major or core lifts in this program for both men and women include:
1) Explosive lifts - Snatch, and Clean and Jerk
2) Squats of all types - back, front and overhead
3) Medicine Ball movements of all types

Supplemental Lifts - Explosive

Hang Clean / Front Squat
Power Clean
Hang Snatch
Power Snatch
Romanian Dead Lift
Good Morning
Drop Snatches
Split Jerks
Behind the neck Squat
Jerks
Pulls of all types but always with elbow locked - just to list a few.

Supplemental Lifts - Strength Development

Lunges of ALL types - especially with weight over head
Step Ups of ALL types - especially with weight over head
Push press in front and behind head
Muscle Snatches - Body weight Speed Squats
Single Leg Lifts - Pull-ups, Push-ups, Bear Crawls down the stairs - just to list a few.


Many of our athletes are two sport athletes which presents special needs for both the athlete and the weight room schedule. Much of our training is done cafeteria style but it is ALWAYS coached. We primarily use a 3-day per week schedule for off-season and a 2-day per week schedule for in-season work. Off-Season workouts range from 50-70 minutes --- In-Season are about 25-40 minutes.

We believe that the athlete needs "A Ton of Technique before a Ton of Weight." Out motto is: "Perfect ...is close enough!" Train abs every day - respect the center of gravity - God gave us one back and two legs, be smart. We are weightlifters, not downers --- we unload by dropping the weight as prescribed in the IWF Rules.

Our testing involves:

Body Weight
Body Fat
Vertical Jump


Tested 4 times yearly for all athletes

In April we do a Lift-A-Thon fundraiser doing the Snatch and the Clean & Jerk following IWF Rules.

The coaching staff is totally supportive of our training, which is probably the main reason our results have been so impressive.

Here is what MNU coaches say:

Coach Rocky Lamar, Head Men's Basketball Coach

"Coach Tom Cross came to us 2 years ago. Up until that time I didn't understand what lifting weights was all about. I told our guys to get in the weight room, but have no idea if they were accomplishing anything. I know now that we are stronger, faster, jump higher, and are more athletic than any team I have ever had at MNU. Our speed/strength and conditioning program under Coach Cross is the best in the nation."

Coach Mike Redwine, Ex-Head Football Coach

"Our staff and our players are convinced that Coach Cross has our off-season program at a world class level. But more than his expertise on physical training, Coach Cross changes our athletes from the inside out. He trains, he teaches, and he motivates. Believe me, it is a huge part of our success. Everything that we do is designed to make us perform better on Saturdays during the fall. I'm in awe of Coach Cross' ability to help our student athletes transfer their speed, strength, and conditioning program to the athletic field."

Coach Lanette Sessink, Ex-Head Volleyball Coach

"Volleyball players have not been the same since participating in the strength and conditioning program with Coach Cross. We have seen tremendous improvements in jumping capabilities, speed, and endurance. The greatest part is that the girls love what they are doing, and seem to be working harder each year! We are privileged to have Coach Cross here at MNU and we are looking forward to some great seasons ahead."


We have developed a video training tape "Bull's Eye Training for Maximum Results." Cost $29.95. Techniques vividly demonstrated by a female high school basketball player as Coach Cross gives the goals and major coaching points. Brochure and endorsements are available upon request.

For more olympic lifting information, click here