The primary goal of the strength and conditioning program is to improve athletic performance and reduce the chance of injury.
The strength and conditioning program seeks to become nationally recognized in its ability to develop student-athletes to their full athletic potential both physically and mentally.
Use athletic lifts:
For an athlete to play their respective sport their body must function as one unit.
Therefore training in the weight room should resemble this. We will primarily utilize ground based multi joint exercises.
A majority of our training will be devoted to developing the muscles of the hips, abdominals, lower back and thigh muscles. These are the muscles that athletes will use the most.
Train for power:
By moving heavy weights as fast as possible we will increase power output.
Power= Weight x Distance/ Time
By becoming more powerful we will get faster and be better athletes.
Train with Tempo, Intensity and Attitude:
Workout tempo will be controlled by the strength and conditioning coach and run like a sport practice.
This allows for the most efficient use of time and for highly organized and productive workouts.
The weight room is an extension of the practice field.
It is not acceptable to go through the motions.
Short, Intense and Organized workouts are best:
By structuring weight room workouts like a practice we are looking to accomplish a few things.
• Develop leaders
• Create a competitive environment
• Teach the athletes to demand excellence of themselves and their teammates
• Productive weight room sessions that do not take away from the other parts of being a student athlete (class, practice, study hall, meals)
• Offseason- 45-60 minutes
• Inseason- 15-30 minutes
Lance Farmer is in his first season as A&M-Commerce's first-ever Strength and Conditioning Coach. Farmer will work directly with all 11 A&M-Commerce intercollegiate programs, overseeing weight lifting, conditioning, fitness and nutritional workouts for all Lion student-athletes.
Farmer comes to A&M-Commerce from Limestone College in Gaffney, South Carolina, where he spent three and a half years as the Saints’ assistant strength and conditioning coach. While at Limestone, Farmer designed and implemented programs for nine athletic programs, including men’s and women’s basketball, soccer, cross country, track and field, field hockey and wrestling. He also assisted with workouts for five other sports.
Prior to his time at Limestone, Farmer spent two seasons as a graduate assistant strength and conditioning coach at Appalachian State University in Boone, North Carolina where he was directly responsible for the strength programs for the wrestling, women’s field hockey, and the men’s and women’s tennis programs. He also assisted with the physical development of the Mountaineers’ 2006 and 2007 Division 1-AA national championship football teams. He also interned at the University of Washington as an undergrad.
A native of Washington State, Farmer received his bachelor’s degree in exercise sciences from Eastern Washington University in 2006 and earned his master's degree in exercise sciences/strength and conditioning from Appalachian State in 2008. He is a certified strength and conditioning specialist through the National Strength and Conditioning Association as well as a sports performance coach through USA Weightlifting.