INCOMING FRESHMEN
CONGRATULATIONS! You have made an excellent decision by choosing to attend Colgate University. As your head strength and conditioning coach, it is my pleasure to welcome you to one of the finest strength programs in the country.
The purpose of this website is to help guide you in your mission to improve for your respective sport by getting stronger. By now you have noticed that we differentiate between incoming freshmen and returning athletes. This is because the returning athletes have gone through and have an understanding of the Raider Power Program. As incoming freshmen, you are coming from many different weight training backgrounds (or no weight training background at all). So, your goal for the summer is not only to get stronger, but to learn how we do what we do. The way this is done is to list for you the physical expectations we have of you prior to lifting weights, then coach you up on fundamentals, and finally provide quality programming for you to follow leading up to your arrival this fall. Upon your arrival, you will go through an orientation. This will involve passing the minimum physical requirements prior to performing the regular team lifts. The purpose of this is to more quickly help you to “hit the ground running” and get you assimilated into the program smoothly.
PHYSICAL REQUIREMENTS – MEN
1. Be able to perform 20 perfect push-ups
2. Be able to perform 5 perfect pull-ups
3. Demonstrate proper technique on the following exercises (with the empty bar):
a. Back Squat
b. Dead Lift
c. Bench Press
d. Hang Clean
PHYSICAL REQUIREMENTS – WOMEN
1. Be able to perform 10 perfect push-ups
2. Be able to perform 1 perfect chin-up
3. Demonstrate proper technique on the following exercises (with the empty bar):
a. Back Squat
b. Dead Lift
c. Bench Press
d. Hang Clean
Now that you have an idea of what to expect this fall, here is how to navigate this website:
1. Check out the
Fundamentals link – watch all the videos and follow the progressions (your first workouts will be tailored to do this). Also, read the literature on the repetition!
2. Under the
Summer Workouts link, you will find an “Incoming Freshmen #1” workout program. This program mainly consists of push-up and pull/chin-up variations as well as technique work on the core lifts. This program will not have specified dates as it is relatively self-paced. Meaning that once you are able to meet the minimum physical requirements (be strict on yourself) you may then proceed to the “Incoming Freshmen #2” workout.
3. Prior to any workout, make sure to warm-up! There are many ways to do this, but in general, get your core temperature up and get the muscles you plan on working moving. If you are lifting after a skill session then you won’t need a specialized warm-up, if you are coming in “cold” then you will. There are several warm-up ideas listed under the
Exercise Videos link.
4. There is a comprehensive section on
Nutrition as well. Take some time and check this out. It has quality information on how to gain weight, loose weight, sample menu’s, advise on eating out, how to read food labels and everything in between.
5. TRAIN HARD – it is your responsibility to return this fall in shape and ready to go!
Best of luck in your training! I look forward to meeting you in the fall. If you have any questions please to not hesitate to contact me by phone: 315-228-7079 or email:
gharrington@mail.colgate.edu
