MNU Athletics

NSCA Strength & Conditioning All-Americans

The Strength & Conditioning Program at MNU is directed by Whitney Rodden. Coach Rodden learned the techniques of Olympic Lifting from Coach Tom Cross, M.S.;CSCS; and USA Weightlifting Senior Coach. All coaches and more than 200 student-athletes rely heavily on the program.

The program is based primarily on developing power and speed through the use of the Olympic lifts and the supplementary lifts, which promote the explosive movements. The two major goals of the program are: 1) Prevent or minimize the effects of injury 2) Enhance athletic performance

Our methods are based on these 4 principles:
1) Train while standing
2) Use total body movements
3) Use free weights
4) Explode whenever possible

The major or core lifts in this program for both men and women include:
1) Explosive lifts - Snatch, and Clean and Jerk
2) Squats of all types - back, front and overhead
3) Medicine Ball movements of all types

Supplemental Lifts - Explosive

Hang Clean / Front Squat
Power Clean
Clean & Jerk
Hang Snatch
Power Snatch
Romanian Dead Lift
Good Morning
Back Squat
Jerks
Pulls of all types but always with elbow locked - just to list a few.

Supplemental Lifts - Strength Development

Single Leg Lifts
Lunges of ALL types - especially with weight over head
Step Ups of ALL types - especially with weight over head
Push press in front and behind head
Muscle Snatches - Body weight Speed Squats
Pull-ups, Push-ups, Bear Crawls down the stairs - just to list a few.


Many of our athletes are two-sport athletes which presents special needs for both the athlete and the weight room schedule. Much of our training is done cafeteria style but it is ALWAYS coached. We primarily use a 3-day per week schedule for off-season and a 2-day per week schedule for in-season work. Off-Season workouts range from 50-70 minutes --- In-Season are about 25-40 minutes.

We believe that the athlete needs "A Ton of Technique before a Ton of Weight." Out motto is: "Perfect ...is close enough!" Train abs every day - respect the center of gravity - God gave us one back and two legs, be smart. We are weightlifters, not downers --- we unload by dropping the weight as prescribed in the IWF Rules.

Our testing involves:

Vertical Jump
Squats
Snatch
Clean

Tested 4 times yearly for all athletes

A fall and spring fundraiser is coordinated by Coach Whitney Rodden.   The “Lift-a-thon” includes the Olympic style lifts of Snatch and Clean and Jerk, which follows IWF guidelines. Local referees volunteer their time to help judge the meet. The “Lift a thon” aids in sponsoring the highest quality sports equipment for MNU athletics. The Strength & Conditioning program tries to stay on the cutting edge of the newest exercises and equipment. Thanks to the continued support of our athletes friends and family we are able to achieve that goal.     
Sports Performance Course Information