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W Swim
12/03
9 a.m.
at Logger Open
M Swim
12/03
9 a.m.
at Logger Open
Women's Basketball
12/03
4:00 PM
at Pacific
Men's Basketball
12/03
6:00 PM
at Pacific
W Swim
12/04
9 a.m.
at Logger Open
M Swim
12/04
9 a.m.
at Logger Open
Women's Basketball
12/08
6:00 PM
Warner Pacific
Men's Basketball
12/09
7:30 PM
Portland Bible
Women's Basketball
12/17
4:00 PM
Buena Vista
Men's Basketball
12/18
3:00 PM
at Illinois Tech
Women's Basketball
12/18
4:00 PM
Trinity (Tex.)
Men's Basketball
12/19
3:00 PM
at UC Santa Cruz
Women's Basketball
12/29
10:00 AM
vs. Coe
@ Las Vegas, Nev.
Women's Basketball
12/30
2:00 PM
vs. Wis.-Eau Claire
@ D3hoops.com Classic, Las Vegas
Women's Basketball
01/06
6:00 PM
George Fox
Men's Basketball
01/06
8:00 PM
George Fox
Women's Basketball
01/07
4:00 PM
Willamette
Men's Basketball
01/07
6:00 PM
Willamette
Women's Basketball
01/13
6:00 PM
at Whitman
Men's Basketball
01/13
8:00 PM
at Whitman
W Swim
01/14
TBA
Southwestern Oregon Community College
M Swim
01/14
TBA
Southwestern Oregon Community College
Women's Basketball
01/14
4:00 PM
at Whitworth
Men's Basketball
01/14
6:00 PM
at Whitworth
Women's Basketball
01/17
6:00 PM
at Puget Sound
Men's Basketball
01/17
8:00 PM
at Puget Sound
W Swim
01/20
6 p.m.
Whitworth
M Swim
01/20
6 p.m.
Whitworth
W Swim
01/21
1 p.m.
Whitman
M Swim
01/21
1 p.m.
Whitman
Women's Basketball
01/21
4:00 PM
at Linfield
Men's Basketball
01/21
6:00 PM
at Linfield
Women's Basketball
01/27
6:00 PM
Pacific
Men's Basketball
01/27
8:00 PM
Pacific
W Swim
01/28
1 p.m.
Puget Sound
M Swim
01/28
1 p.m.
Puget Sound
Women's Basketball
01/28
4:00 PM
Lewis & Clark
Men's Basketball
01/28
6:00 PM
Lewis & Clark
Baseball
02/03
1:30 PM
at George Fox
Women's Basketball
02/03
6:00 PM
at Willamette
Men's Basketball
02/03
8:00 PM
at Willamette
Baseball
02/04
10:00 AM
vs. Whitworth
@ George Fox Univ.
Baseball
02/04
4:00 PM
at Linfield
Women's Basketball
02/04
4:00 PM
at George Fox
Men's Basketball
02/04
6:00 PM
at George Fox
Baseball
02/05
10:00 AM
vs. Whitman
@ Newberg, Ore.
Men's Tennis
02/05
1:00 PM
at Seattle
W Swim
02/10
10 a.m.
at Northwest Conference Championships
M Swim
02/10
10 a.m.
at Northwest Conference Championships
Baseball
02/10
2:00 PM
at Pomona-Pitzer
Women's Basketball
02/10
6:00 PM
Whitworth
Men's Basketball
02/10
8:00 PM
Whitworth
W Swim
02/11
10 a.m.
at Northwest Conference Championships
M Swim
02/11
10 a.m.
at Northwest Conference Championships
Baseball
02/11
11:00 AM
at Pomona-Pitzer
Baseball
02/11
2:00 PM
at Pomona-Pitzer
Women's Basketball
02/11
4:00 PM
Whitman
Men's Basketball
02/11
6:00 PM
Whitman
W Swim
02/12
10 a.m.
at Northwest Conference Championships
M Swim
02/12
10 a.m.
at Northwest Conference Championships
Women's Basketball
02/14
6:00 PM
Puget Sound
Men's Basketball
02/14
8:00 PM
Puget Sound
Women's Basketball
02/17
6:00 PM
Linfield
Men's Basketball
02/17
8:00 PM
Linfield
Baseball
02/18
11:00 AM
at Puget Sound
Women's Tennis
02/18
1:00 PM
Whitman
Men's Tennis
02/18
1:00 PM
at Whitman
Baseball
02/18
3:00 PM
at Puget Sound
Women's Tennis
02/19
10:30 AM
Linfield
Baseball
02/19
12:00 PM
at Puget Sound
Men's Basketball
02/23
TBA
at Northwest Conference Championships
02/25
TBA
at Saint Martin's
Men's Basketball
02/25
TBA
at Northwest Conference Championships
Baseball
02/25
11:00 AM
Lewis & Clark
Women's Tennis
02/25
1:00 PM
at Puget Sound
Men's Tennis
02/25
1:00 PM
Puget Sound
Baseball
02/25
2:00 PM
Lewis & Clark
02/26
TBA
at Saint Martin's
Men's Tennis
02/26
10:30 AM
Linfield
Baseball
02/26
12:00 PM
Lewis & Clark
Baseball
03/04
11:00 AM
at Linfield
Men's Tennis
03/04
12:00 PM
at Puget Sound
Women's Tennis
03/04
1:00 PM
Puget Sound
Baseball
03/04
2:00 PM
at Linfield
Men's Tennis
03/05
10:30 AM
Lewis & Clark
Baseball
03/05
12:00 PM
at Linfield
Women's Tennis
03/05
12:00 PM
at Lewis & Clark
03/11
9 a.m.
PLU Invitational
Baseball
03/11
11:00 AM
Pacific
Women's Tennis
03/11
1:00 PM
George Fox
Men's Tennis
03/11
1:00 PM
at George Fox
Baseball
03/11
2:00 PM
Pacific
Women's Tennis
03/12
10:30 AM
Willamette
Men's Tennis
03/12
11:00 AM
at Willamette
Baseball
03/12
12:00 PM
Pacific
W Swim
03/15
TBA
at NCAA Division III Championships
M Swim
03/15
TBA
at NCAA Division III Championships
W Swim
03/16
TBA
at NCAA Division III Championships
M Swim
03/16
TBA
at NCAA Division III Championships
W Swim
03/17
TBA
at NCAA Division III Championships
M Swim
03/17
TBA
at NCAA Division III Championships
03/18
TBA
at Hagg Lake Invitational
W Swim
03/18
TBA
at NCAA Division III Championships
M Swim
03/18
TBA
at NCAA Division III Championships
Baseball
03/18
12:00 PM
at Whitworth
Women's Tennis
03/18
1:00 PM
Whitworth
Baseball
03/18
3:00 PM
at Whitworth
Baseball
03/19
12:00 PM
at Whitworth
Baseball
03/25
12:00 PM
Whitman
Baseball
03/25
3:00 PM
Whitman
Women's Tennis
03/26
TBA
at Occidental
Baseball
03/26
12:00 PM
Whitman
03/27
TBA
at West Cup
Women's Tennis
03/27
2:00 PM
at Biola
03/28
TBA
at West Cup
Women's Tennis
03/28
10:00 AM
at Hope International
Men's Tennis
03/28
2:00 PM
at Biola
Men's Tennis
03/30
4:00 PM
at Occidental
Women's Tennis
04/01
TBA
at Linfield
Baseball
04/01
12:00 PM
at Willamette
Men's Tennis
04/01
1:00 PM
at Linfield
Baseball
04/01
3:00 PM
at Willamette
Women's Tennis
04/02
TBA
at Pacific
Men's Tennis
04/02
10:00 AM
Pacific
Baseball
04/02
12:00 PM
at Willamette
Baseball
04/04
6:00 PM
vs. Puget Sound
@ Cheney Stadium
Men's Tennis
04/07
4:00 PM
Whitworth
04/08
9 a.m.
Pacific and Willamette
04/08
11 a.m.
Mills and Pacific
04/08
TBA
at Spring Classic
04/08
TBA
at NWC Spring Classic
Baseball
04/08
12:00 PM
George Fox
Women's Tennis
04/08
1:00 PM
at Whitworth
Men's Tennis
04/08
1:00 PM
Whitworth
Baseball
04/08
3:00 PM
George Fox
04/09
9 a.m.
Lamberth Cup
04/09
TBA
at Spring Classic
04/09
TBA
at NWC Spring Classic
Women's Tennis
04/09
TBA
at Whitman
Men's Tennis
04/09
10:00 AM
Whitman
Baseball
04/09
12:00 PM
George Fox
Baseball
04/14
11:00 AM
Cal Lutheran
Baseball
04/14
2:00 PM
Cal Lutheran
04/15
TBA
at Spring Thaw
Baseball
04/15
11:00 AM
Cal Lutheran
Women's Tennis
04/15
1:00 PM
College of Idaho
04/16
TBA
at Spring Thaw
Baseball
04/21
TBA
at Northwest Conference Tournament
04/22
9 a.m.
at Northwest Conference Championships
04/22
TBA
Northwest Conference Championships
04/22
TBA
at Northwest Conference Championships
Baseball
04/22
TBA
at Northwest Conference Tournament
Women's Tennis
04/22
TBA
at Northwest Conference Championships
Men's Tennis
04/22
TBA
vs. Northwest Conference Championships
@ TBA
04/23
TBA
Northwest Conference Championships
04/23
TBA
at Northwest Conference Championships
Baseball
04/23
TBA
at Northwest Conference Tournament
Women's Tennis
04/23
TBA
at Northwest Conference Championships
Men's Tennis
04/23
TBA
vs. Northwest Conference Championships
@ TBA
Baseball
04/28
3:00 PM
at George Fox
04/29
All Day
at WIRA Championships
Baseball
04/29
3:00 PM
vs. Linfield
@ Forest Grove, Ore.
Baseball
04/29
5:00 PM
at Pacific
04/30
All Day
at WIRA Championships
Baseball
04/30
12:00 PM
vs. Pacific
@ McMinnville, Ore.
Baseball
04/30
3:00 PM
vs. Linfield
@ Forest Grove, Ore.
05/09
TBA
at NCAA Division III Championships
05/25
TBA
at NCAA Division III Championships
05/26
TBA
at NCAA Division III Championships
05/27
TBA
at NCAA Division III Championships
PP

Strength & Conditioning

To access the PLU Exercise Video Index, click here.

PLU Strength & Conditioning Mission

Pacific Lutheran University Strength & Conditioning is a function of the Department of Athletics, and within these confines strives to decrease the risk of contact and non-contact related injury, improve the general athleticism of PLU varsity athletes, educate student-athletes on the value of life-long fitness, and maximize the natural talents of our student-athletes through the use of traditional and non-traditional strength and speed training.

PLU Strength & Conditioning and Strength & Conditioning Coach

Strength and Conditioning is for all intents and purposes a means to make athletes more efficient at sports movements. The strength and conditioning coach applies various training methods with the end result being a more refined athlete. A strength and conditioning coach is not to be confused with the sports medicine practitioner. While many strength coaches have knowledge of injuries and their prevention, all treatment and rehabilitation should go through the sports medicine staff.

The backbone of the PLU Strength & Conditioning Program is the bench press, squat, power clean and solid linear sprint technique. The movements of virtually every sport can be mimicked by these motions. The speed, volume, and load are manipulated to create workouts that are specific to each sport.

The strength and conditioning staff is responsible for all out-of season conditioning, weight training, and speed training. At the DIII level the strength and conditioning coach has the unique opportunity to coach athletes during the entire year provided equal opportunity is given to all athletes from all sports. However, in the offseason it is against NCAA regulations to report out of season workouts and results to the sport coaches. Sport coaches are also not to supervise or attend out of season training sessions.

Traditionally the Strength & Conditioning Coach at the collegiate level has both a bachelors and masters degree in exercise science. This coach will also be certified by all or one of the following bodies:

NSCA (National Strength and Conditioning Association)
CSCCa (Collegiate Strength and Conditioning Coaches Association)
USAW (USA Weight Lifting)

Strength & Conditioning Program Hours

While studies show that the best training takes place during the hours of 2 and 5pm, the college schedule never seems to work that way. The primary hours of operation are 7am-5pm Monday through Friday. However, with proper planning any request can be met.

Speed, Agility, and Quickness Training (SAQ) is conducted 3X per week at 3pm in Memorial Gymnasium. All students are welcome, in-season athletes ARE NOT encouraged to participate.

Periodic Performance Testing is done a minimum two times per year, and a maximum of four times per year. The standard testing battery is 1-RM Squat, 1-RM Bench, Standing Vertical Jump, Standing Broad Jump, Pro-Agility Shuttle, "L" Drill, and 300 Yard Shuttle. Other tests can be done upon request. Updated team and all-time records are always available and posted in Names Fitness Center.

NOTE TO COACHES AND ATHLETES: Workouts can sometimes require specialized equipment and supervision. To avoid liability and injury issues please do not remove the equipment of the S&C Program from the Names Fitness Center. If you would like to schedule a session outside of normal hours please make arrangements with the Strength & Conditioning Coordinator.

Fitness Center Policies (Please ask for a complete list of rules and regulations at the front desk.)

  1. Obtain a medical checkup from your physician prior to participation.
  2. The use of all equipment is at the personal risk of the participant. 
  3. Weight belts should be use when lifting weights of 70% of max and higher.
  4. Please wipe your equipment with paper towels and disinfectant before and after use.  (Spray bottles and paper towels will be provided in the area.)
  5. Proper attire must be worn in this area during use, particularly shirts, athletic shoes (no flops or sandals), and athletic attire at all times.
  6. Participants must show respect for equipment and facilities at all times; spitting (including tobacco) in or defacing the facility will not be tolerated.
  7. Keep weight belt buckles away from the upholstery on all benches
  8. Return all weights to their proper racks when finished
  9. Any facility related injury or facility/equipment irregularity (malfunction) should be reported immediately to the coach/supervisor on duty.
  10. No food, gum, soda, cans, glass bottles are aloud in the weight room area.  Plastic water bottles are acceptable.
  11. Supervisors are not responsible for participants' personal belongings or lost or stolen items. Please leave ALL non-essential items at home or in your room.
  12. Children under the age of 16 are not permitted in the fitness center.
  13. Visitors are encouraged to check in with the Strength & Conditioning Coordinator for a facility walkthrough.
  14. Understand that on-duty supervisors have authority over all weight room conduct and use of equipment and may expel participants from the facility for failure to follow these instructions

 Squat Area

  1. Do not attempt using the squat rack without prior instruction.
  2. Do not perform squat exercises outside the squat rack except on the platform area.
  3. Use a spotter whenever necessary.
  4. Adjust safety bars and racks at the appropriate levels for your body height.
  5. Use collars or clips at all times.

Platform area

  1. Do not attempt cleans or snatches without prior instruction.
  2. Do not drop metal weights and bars on the platform (you may drop rubber weight plates over 10 kg on the rubber areas of the platform).
  3. Replace all metal weights to proper racks when finished.
  4. When performing power cleans and other "Olympic lifts" on the platform, remove all benches and obstructions prior to lifting.
  5. Minimize chalk and powder on the floors near the chalk bin
  6. Never attempt to spot a Olympic lift
  7. Use collars or clips at all times.