Strength & Conditioning

Incoming Student-Athletes

Congratulations! You have made an excellent decision by choosing to attend California Lutheran University. As the Director of the Strength and Conditioning program, it is my pleasure to welcome you to one of the finest programs in the country.

The purpose of this website is to help student-athletes maximize their athletic potential. Regardless of training background, we differentiate between incoming student-athletes and returning student-athletes (individuals who have participated in CLU’s strength and conditioning program). As an incoming student-athlete, one's goal should be to enhance strength, along with technical skill (i.e., exercise technique). To that end, we have listed several physical expectations of which individuals should be capable prior to their participation in a strength training regimen. By watching the Exercise Videos and browsing the Fundamentals link, you will also begin to learn the essential components of the CLU way, which will enable you to “hit the ground running” once you arrive on campus.

PHYSICAL REQUIREMENTS – WOMEN

1. Be able to perform 10 perfect push-ups

2. Be able to perform 1 perfect pull-up

3. Demonstrate proper technique on the following exercises (with the empty bar):

  • Front squat
  • Back squat
  • Lunge

Read More . . . Women and Strength Training: A Review

Read More . . . Women and Strength Training

PHYSICAL REQUIREMENTS – MEN

1. Be able to perform 25 perfect push-ups

2. Be able to perform 5 perfect pull-ups

3. Demonstrate proper technique on the following exercises (with the empty bar):

  • Front squat
  • Back squat
  • Bench press
  • Lunge

Now that you have an idea of what to expect when you arrive on campus, here is how to navigate the website:

  • Click on the Fundamentals link -- read the information and watch the Exercise Videos to follow the exercise progressions.
  • Understand the Training Programs link -- you will find an Incoming Student-Athletes I training regimen. This training regimen primarily consists of body weight movements, including squats, push-ups, and pull-ups. The regimen is self-paced so as to ensure a safe and effective progression prior to participating in the Incoming Student-Athletes II training regimen.
  • Prior to any training session, make sure to warm-up! Click on the Exercise Videos link and select the appropriate warm-up routine for the ensuing training session.
  • TRAIN HARD, TRAIN SMART, and be ready to progress safely once you arrive on campus!

Good luck with your training! I look forward to meeting you soon. If you have any questions, please do not hesitate to contact me: (805) 493-3731 or by e-mail: pmholmbe@clunet.edu