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

2011-12 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

Softball Winter Break I 2011-12

Softball Winter Break Conditioning 2011-12

Men's Volleyball Cycle 8 2011-12

Volleyball Winter Break Conditioning 2011

Sprinter-Jumper 3 2011-12

Baseball Cycle 3 2011-12

Basketball Winter Break 2011-12

Soccer Cycle 1 2011-12

Outside Bodyweight Workout

Summer Workouts

Soccer Summer I- 2011

Soccer Summer II-2011

Soccer Summer III-2011

Soccer Summer Conditioning 2011

Basketball Cycle 1 2011-12

Basketball Cycle 2 2011-12

Basketball Cycle 3 2011-12

Basketball Cycle 4 2011-12

Basketball Cycle 5 2011-12

Cheer Summer Program 2011

Men's Volleyball Cycle 1 2011-12

Men's Volleyball Cycle 2 2011-12

Men's Volleyball Cycle 3 2011-12

Men's Volleyball Cycle 4 2011-12

Women's Volleyball Power II-2011

Women's Volleyball Power III-2011

Women's Volleyball Power IV-2011

Women's Volleyball Summer Conditioning 2011

Baseball Cycle 1 2011-12

Transfer Preparation Workout 2011

General Files

Workout Progress-Tracking Chart

Warm Up Complexes

Weigth Percentage Chart

Pillar Circuits (Formaly Core Circuits)

Workout Videos

You will need to Login to YouTube to access the full list of videos.

Step 1: Login: ParkSandC

Step 2: Password: ParkSandC

Step 3: Click on the top right drop down menu labeled ParkSandC, select "my videos".

Step 4: On the left side menu select "Playlists" and then select appropriate workout. All the exercises appropriate for each program will be under there corresponding playlist.

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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