Strength and Conditioning

Strength and Conditioning Top Image

Ultimate Goal

Develop our student-athletes to be in the best state of mind every day while creating the best culture and training system to maximize their potential.

What We Are About

Building relationships and trust while making an impact on student-athletes. Without the relationships, we cannot build trust. The best teams are built and coached on a foundation of trust. The stronger the trust and the better the relationship, the harder you can push.

Three Core Values

1. High Character—Low Ego

Character drives everything. The better person you are, the better teammate and athlete you will be. Low ego is about being humble and coachable.

2. Never Let Each Other Down

Team-first mentality. It's about sacrificing for one another and achieving team-related goals.

3. Toughness

Toughness is a skill that can be developed and improved in everyone. We need to value toughness in our everyday life.

Five Pillars of Performance Training

1. Multi-joint—3-D Movements

Multi-joint movement's recruit and activate more muscle fibers which provide structural support and stability needed to produce greater muscular force. Injury reduction is a big reason why we strength train, and this is why we will always choose free weights and cables that allow three-dimensional movement over machines.

2. Balanced Programming

Balance with upper-body pulling and pushing exercises as well as lower-body pulling and pushing exercises. The best way to get shoulder, hip, and knee issues is to not have balance between upper/lower pushing and pulling exercises.

3. High-Quality Reps

How an athlete develops is closely related to how they train. How you train is a reflection of the quality and intent of every single repetition. Every single day we train, we are obsessed with the quality of each rep. We will not put our athletes in danger by having them perform sloppy reps with weight that doesn't allow good technique.

4. Progressive Individualized Training Plan

Every single training session there will be specific goals. Each athlete has a training card and folder where each session's training loads are prescribed. Every single session of an athlete's entire career will be tracked and monitored. This helps with accountability, recovery, and long-term athletic development.

5. The Basics

Consistently training and mastering the basics over and over. There are hundreds of different exercises and drills out there; we will pick the absolute best exercises and drills that will give our athletes the highest return in a progressive manner to make sure they master each movement.

View Staff

We are very excited about Jeff and Alli becoming our new strength coaches. Jeff is coming from one of the top programs in college football, so he knows what it takes to develop and motivate student-athletes to reach their maximum potential. Alli has also had experience at a Division I program while at Kansas State and did an outstanding job while at William Penn and Pella High School. Together they bring another exciting piece to our Athletic Department that helps us continue to make Luther College a special place to be a student-athlete.

—Aaron Hafner (Head Football Coach)