Be Strong To Be Useful

Our mission is to bridge the gap between returning from injury and peak pinnacle performance by developing strength and conditioning programs that focuses on a holistic philosophy that incorporates proprioception, nutrition, psychology, and sports specific/injury preventing exercises.

In every program we strive to follow the Four "Y's"

Is it Standing= Yes

Is it Multi-planar= Yes

Is it Multi-Joint= Yes

Is it Challenging= Yes

Our goal is to create well rounded athletes that can meet the demands of the sport and requirements of the coach. We do this by focusing on the 10 aspects of a great athlete which are: Cardiovascular/Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy

 Training includes

• Developing strength, power, and then explosiveness that originates from the lumbo-pelvic-hip-complex
• Taking into account various aspects of each sport and training the body accordingly
• An emphasis on multi-directional core stabilization without using classic core exercises that can lead to muscle imbalance
• Conditioning training that not only focuses on physical adaption but also strengthens the athletes mental perserverance
• Integration of muscles, not isolation
• Maintaining range of motion in all joints
• Correcting muscle imbalances
• Assessments performed at the beginning and end of each training cycle
• Teaching proper foot positioning therefore creating correct kinetic chain alignment and optimal length-tension ratios

                                PEAK PIRATE PERFORMANCES

2012-13 Workouts

(Save files, then open)

Email questions to bciolek@park.edu or contact S&C Coordinator on video chat through

Video Chat

Winter Break Workouts

Endurance Cycle 1- 2012-13

Endurance Cycle 2- 2012-13

M Volleyball Cycle 7- 2012-13

M Volleyball Winter Break Conditioning 2012-13

W Volleyball Cycle 1- 2012-13

Softball Cycle 7- 2012-13

Softball Winter Break Conditioning 2012-13

Sprinters-Jumpers Cycle 3- 2012-13

Sprinters-Jumpers Cycle 4- 2012-13

Golf Cycle 1 2012-13

Golf Cycle 2 2012-13

Golf Cycle 3 2012-13

Summer Workouts

Basketball Cycle 2 2012-2013

Soccer Cycle 5 2012-13

Soccer Cycle 6 2012-13

Soccer Cycle 7 2012-13

Soccer Summer Conditioning 2012

W Volleyball Cycle 5- 2012

W Volleyball Cycle 6- 2012

W Volleyball Cycle 7- 2012

W Volleyball Summer Conditioning 2012

M Volleyball Cycle 1- 2012-13

M Volleyball Cycle 2- 2012-13

M Volleyball Cycle 3- 2012-13

Cheer Cycle 1 2012-13

Baseball Cycle 1 2012-13

Baseball Cycle 2 2012-13

Baseball Cycle 3 2012-13

Softball Cycle 1 2012-13

Softball Cycle 2 2012-13

Softball Cycle 3 2012-13

General Files

Workout Tracking Chart- New -2 sheets, print double sided

Workout Abbreviations and Acronyms

Warm Up Complexes

Weigth Percentage Chart- Already included in tracking chart

Pillar Circuits

Wellness, Strength, and Conditioning Coordinator: Brian Ciolek, MS

Strength and Conditoining Coach Certified (SCCC-CSCCa)

Certified Strength and Conditioning Specialist (NSCA-CSCS)- Registered

USAweightlifting Sports Performance Coach (USAW-SPC)

Performance Enhancement Specialist (NASM-PES)

Corrective Exercise Specialist (NASM-CES)

Speed, Agility, & Quickness Specilist (NESTA-SAQS)

USA Track and Field Coach- Lvl 1

US Soccer D License

NSCAA- Advance Regional Diploma

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University Resources