The two primary goals for all athletes participating in strength and conditioning programs at Angelo State University are to improve performance and reduce the opportunity for injury. To accomplish those goals we adhere to the following guidelines:

1. Emphasize Olympic-style exercises each workout
2. Develop Strength using traditional methods of training such as bench, squat, deadlift, military, etc.
3. Develop as much power and speed capability as possible
4. Develop as much athleticism as possible
5. Dumbbell and implement training is a priority due to improved balance and stability
6. Free weight training is an area of emphasis
7. Training movements rather than muscle groups is a focus, strength in all planes of motion not just forward
8. Training the core is a priority
9. The education of all athletes on proper diet, rest, and exercise patterns is paramount
   

   We expect our athletes to train with great intensity, follow the training program provided to them, and to know at all times they have outworked and are better prepared than their opponents.
   
   The weight room is a place where athletes feel a great sense of accomplishment and belonging. We at Angelo State also attempt to promote a positive environment in the weight room during training sessions, and encourage our athletes to have a positive attitude when training. We try to improve adherence to the program by evaluating the progress of the players accurately, and providing quantitative feedback to show how we as a team have progressed. Also we attempt to educate the athletes on why the workout it structured as it is and how certain exercises or exercise principles will eventually improve athletic performance.
   
   Diet Information
   
   Part I
   Part II
   Part III
   Women's Daily Diet
   
   Sport Summer Workout Plans
   
   Baseball

   Baseball (Running)
   Men's Basketball
   Women's Basketball
   Football
   Football (Running)
   Golf
   Soccer (Weeks 1-7)
   Soccer (Weeks 8-13)
   Softball

   Softball (Running)
   Track & Field (Throwers)
   Volleyball
   Volleyball (Conditioning)
   
   Example Videos
   
   Core - Back Extensions
   Core - Bus Drivers
   Core - DB Crazy 8s
   Core - Decline MB Situp
   Core - Decline MB Twist Throw
   Core - Figure 8s

   Core - Glute-Ham Raise
   Core - Hammer Swings
   Core - Lunging MB Twist Throw
   Core - MB Shuffle Pass
   Core - MB Twist Throw
   Core - MB Woodchops
   Core - One Hand Bar Twist
   Core - Plate Choppers
   Core - Press Crunch
   Core - Reverse MB Twist Throw
   Core - Roman Chair Situps
   Core - Seated Ab Pulldown
   Core - Stabilization
   Core - Standing Ab Pulldown
   Core - Suspended Twists
   Core - Twisting Back Extensions
   Core - Twisting MB Woodchops
   Core - Twisting Plate Raise
   Core - Twisting Press Crunch
   Core - Two Hand Bar Twist
   Core - Woodchops
   Core - WT Crunch
   Core - WT Toe Touch
   Core - Kneeling MB Chop
   
   Explosion - BTN Jerk
   Explosion - Clean and Jerk
   Explosion - DB 1 Arm Snatch
   Explosion - DB Alt. Arm Alt. Leg Clean & Jerk
   Explosion - DB Alt. Push Press
   Explosion - DB Clean and Jerk
   Explosion - DB Hang Clean
   Explosion - DB High Pull (Floor)
   Explosion - DB Push Press
   Explosion - DB Snatch
   Explosion - DB Swings
   Explosion - Hang Clean
   Explosion - Hang Snatch
   Explosion - High Pull (Floor)
   Explosion - One Leg Snatch
   Explosion - Power Clean
   Explosion - Power Shrug
   Explosion - Power Snatch
   Explosion - Push Press
   Explosion - Scoop Clean
   Explosion - Scoop Pulls
   Explosion - Snatch Squat
   Explosion - Split Alt. Ft. Snatch
   Explosion - Squat Clean
   
   Lower Body - 1 Leg SLDL
   Lower Body - 1 Leg Squat
   Lower Body - Arch Lunge
   Lower Body - Box Squat
   Lower Body - Calf Raise
   Lower Body - DB Box Squat
   Lower Body - DB Front Squat
   Lower Body - DB Squat
   Lower Body - Forward Lunge
   Lower Body - Goodmorning
   Lower Body - Hamstring Curl
   Lower Body - Hockey Lunge
   Lower Body - Jump Squat
   Lower Body - Lateral Lunge
   Lower Body - Lateral Squat
   Lower Body - Multidirection Lunge
   Lower Body - One Leg Squat
   Lower Body - Pivot Lunge
   Lower Body - Plate Goodmorning
   Lower Body - Plate Squat
   Lower Body - Reverse Lunge
   Lower Body - SLDL
   Lower Body - Split Squat
   Lower Body - Squat
   Lower Body - WT Box Jump
   Lower Body - WT Kneeling Jump
   Lower Body - 1 Leg Squat Jump
   Lower Body - DB Squat Jumps
   Lower Body - Foot Elevated Rev
   Lower Body - SL Speed Hamstring Slide
   Lower Body - Sumo Deadlift
   
   Plyos - Alt. Pushoff
   Plyos - Ankle Pops
   Plyos - Barrier Jump
   Plyos - Block Jump Leral Shuffle Block Jump
   Plyos - Box Jump Depth Jump Box Jump
   Plyos - Box Jump
   Plyos - Broad Jump
   Plyos - Cycled Split Jumps
   Plyos - Depth Jump Broad Jump
   Plyos - Depth Jump Change Direction
   Plyos - Depth Jump Knee Tuck
   Plyos - Depth Jump or Drop Jump
   Plyos - Depth Jump Over Barrier
   Plyos - Depth Jump to Box Jump
   Plyos - Drop Jump to Double Vertical Jump
   Plyos - Knee Tucks
   Plyos - Kneeling Box Jump
   Plyos - Kneeling Vertical Jumps
   Plyos - Lateral Barrier Jump
   Plyos - Lateral Box Jump Depth Jump Box Jump
   Plyos - Lateral Box Jump
   Plyos - Lateral Broad Jump
   Plyos - Lateral Depth Jump
   Plyos - Lateral Hop 3 Yard Shuffle
   Plyos - Lateral Knee Tucks
   Plyos - Lateral Pushoff
   Plyos - Lateral Vertical Jump
   Plyos - MB Around The Head Toss
   Plyos - MB Drop Catch
   Plyos - MB One Arm Toss
   Plyos - MB Pushup Toss
   Plyos - MB Seated Drop Catch
   Plyos - Overhead Throw
   Plyos - Pike Jumps
   Plyos - Plyo Pushups
   Plyos - Pushoff
   Plyos - Seated Box Jump
   Plyos - Seated Twist Throw
   Plyos - Side to Side Ankle Hops
   Plyos - Side to Side Pushoff
   Plyos - Side to Side Vertical Jump
   Plyos - Single Knee Tucks
   Plyos - Single Leg Vertical Jump
   Plyos - Split Jump
   Plyos - Squat Box Jump
   Plyos - Squat Jumps
   Plyos - Vertical Jumps
   Plyos - Zig Zag Hop
   Plyos - WT Reactive Jump
   
   Upperbody - 3 Way Delt
   Upperbody - 3 Way Forearm Curls
   Upperbody - Bench Flyes
   Upperbody - Bench Press
   Upperbody - Bent Row
   Upperbody - Chest Supported Row
   Upperbody - Close Grip Bench
   Upperbody - DB 1 Arm Military
   Upperbody - DB 1 Arm Row
   Upperbody - DB Bench
   Upperbody - DB Deceleration
   Upperbody - DB Decline
   Upperbody - DB Floor Press
   Upperbody - DB Incline
   Upperbody - DB Military
   Upperbody - DB Physioball Bench
   Upperbody - DB Pullover
   Upperbody - DB Shrugs
   Upperbody - Decline Key Press
   Upperbody - Empty Cans
   Upperbody - External Rotation
   Upperbody - Front Raise
   Upperbody - Incline Flyes
   Upperbody - Incline Press
   Upperbody - Internal Rotation
   Upperbody - Lateral Raise
   Upperbody - Military Press
   Upperbody - Plate Raise
   Upperbody - Plate Press
   Upperbody - Pressdowns
   Upperbody - Pulldown
   Upperbody - Rear Raise
   Upperbody - Scarecrows
   Upperbody - Seated Row
   Upperbody - Shrugs
   Upperbody - Straight Arm Pulldown
   Upperbody - Wrist Curls
   Upperbody - Face Pulls
   Upperbody - Floor Press
   Upperbody - Lateral Raise and Hold
   Upperbody - Seated DB Clean
   Upperbody - YTWs
   
   Dynamic Warm Up - Adductor Activation
   Dynamic Warm Up - Ankle Pops
   Dynamic Warm Up - Ankling
   Dynamic Warm Up - A-Skip and Reach
   Dynamic Warm Up - A-Skip
   Dynamic Warm Up - Backwards Skip
   Dynamic Warm Up - Butt-Kick
   Dynamic Warm Up - Cross Behind Lunge
   Dynamic Warm Up - Fast Leg
   Dynamic Warm Up - Feet Wide, Clap Overs
   Dynamic Warm Up - Feet Wide, Slow Rotation
   Dynamic Warm Up - Frankensteins
   Dynamic Warm Up - Glute Activation
   Dynamic Warm Up - Glute Raise
   Dynamic Warm Up - Hip Cross over
   Dynamic Warm Up - Lunges
   Dynamic Warm Up - Mountain Climbers
   Dynamic Warm Up - Rev. Lunge
   Dynamic Warm Up - Scorpions