Strength & Power

Strength

Athletes lift weights in order to facilitate the ability to move efficiently and to learn to produce the greatest amount of force in the least amount of time. In order to produce truly efficient movement, the athlete must be able to coordinate the rapid activation and deactivation of all muscles involved with a specific muscular action or movement. It is important to remember that our goal in training is to develop strength and power not to simply display it. Choosing optimal weights as opposed to maximal weights is a key step in this process. All lifts must be performed through a full range of motion with proper technique and excellent bar speed. You must train athletically to prepare to perform in athletics.

Traditional strength exercises (Squat, Bench Press, and Barbell Press) and variations of the Olympic lifts (Clean, Snatch, and Jerk) will comprise the bulk of training. You have to lift heavy weights to get strong and the traditional strength exercises allow the athlete to move heavy weight. The constant attempt to accelerate an increasing load is an ideal way to simulate doing battle with an opponent. The explosiveness against an external resistance that is executed during the Olympic lifts is the best way to simulate the violence of sport. The focus and intensity required to properly perform the Olympic lifts and their variations is unmatched in any other form of training. The high technical difficulty of the lifts demand the athletes complete attention and effort. Our training will remain high in intensity (heavy) all year while the volume will vary depending on time of year and sport responsibilities.

Work capacity can and will be trained in the weight room, not just on the field or track. We strive to continually increase the amount of high quality work that can be done in a given time frame. Keeping a high tempo during strength training, very specifically conditions the athletes to produce repeated high intensity, high power efforts. The ability to continually produce high levels of force is a key factor to an athlete�s on field success.

The environment in the weight room must be one of high effort, intensity and excitement. An attitude will be established through training that will carry over onto the playing field. Discipline, hard work and vigor will become permanent traits of the athletes.

    • Rebels Impressing at East-West Shrine Game

      Thursday, January 19, 2017 - Football

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    • Former Rebel Coach Ron Aldy Honored at Kirk Academy

      Tuesday, January 17, 2017 - Women's Basketball

      Former Women's Basketball Head Coach Ron Aldy and his family at gym floor dedication at Kirk Academy today. pic.twitter.com/Ruyc9TFui5-- Holmes Athletics (@holmesathletics) January 14, 2017 p.p1 {margin: 0.0px 0.0px 0.0px 0.0px; font: 14.0px Helvetica} p.p2 {margin: 0.0px 0.0px 0.0px... read more

    • Tunsil Named AFC East Rookie of the Year by ESPN

      Monday, January 16, 2017 - Football

      p.p1 {margin: 0.0px 0.0px 0.0px 0.0px; font: 14.0px Helvetica} p.p2 {margin: 0.0px 0.0px 0.0px 0.0px; font: 14.0px Helvetica; min-height: 17.0px} Miami Dolphins offensive lineman and Ole Miss' former blind side protector Laremy Tunsil was named AFC East rookie of... read more

    • Three Rebel Coaches Among Top-20 Recruiters Nationally

      Friday, January 13, 2017 - Football

      With the hiring of Jacob Peeler as wide receiver coach, #OleMiss now has three asst coaches ranked in @247Sports '16 Top 20 best recruiters.-- Brad Logan (@BradLoganCOTE) January 10, 2017 Ole Miss football bolstered its coaching staff by adding coaching... read more

    • Know the Opponent: Georgia

      Wednesday, January 11, 2017 - Men's Basketball

      p.p1 {margin: 0.0px 0.0px 0.0px 0.0px; font: 14.0px Helvetica} p.p2 {margin: 0.0px 0.0px 0.0px 0.0px; font: 14.0px Helvetica; min-height: 17.0px} Georgia (10-5, 2-1) KenPom ranking: 61 Best win: at No. 103 Auburn Worst loss: at No. 79 Oakland Ole... read more

    • Know the Opponent: Auburn

      Saturday, January 7, 2017 -

      p.p1 {margin: 0.0px 0.0px 0.0px 0.0px; font: 14.0px Helvetica} p.p2 {margin: 0.0px 0.0px 0.0px 0.0px; font: 14.0px Helvetica; min-height: 17.0px} Know the Opponent: Auburn (10-4) KenPom ranking: 105 Best win: No. 28 Texas Tech Worst loss: No. 172 Boston... read more

    • Longo Named FCS Coordinator of the Year

      Wednesday, January 4, 2017 - Football

      p.p1 {margin: 0.0px 0.0px 0.0px 0.0px; font: 14.0px Helvetica} p.p2 {margin: 0.0px 0.0px 0.0px 0.0px; font: 14.0px Helvetica; min-height: 17.0px} p.p3 {margin: 0.0px 0.0px 0.0px 0.0px; font: 14.0px Helvetica; color: #333333; -webkit-text-stroke: #333333; background-color: #ffffff; min-height: 17.0px} p.p4 {margin:... read more

    • Freeze to Join Finebaum Film Room During Peach Bowl

      Friday, December 30, 2016 -

      p.p1 {margin: 0.0px 0.0px 0.0px 0.0px; font: 13.0px Helvetica} p.p2 {margin: 0.0px 0.0px 0.0px 0.0px; font: 13.0px Helvetica; min-height: 16.0px} ESPN is providing fans multiple ways to view the College Football Playoff, and Ole Miss head coach is playing... read more

    • Know the Opponent: Kentucky

      Thursday, December 29, 2016 - Men's Basketball

      p.p1 {margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica} p.p2 {margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px} Know the Opponent: Kentucky (10-2)KenPom ranking: 4Best win: No. 3 North CarolinaWorst loss: No. 13 UCLAOle Miss opens up... read more

    • Know the Opponent: South Alabama

      Thursday, December 22, 2016 - Men's Basketball

      Know the Opponent: South Alabama (7-5)KenPom ranking: 218 Best win: at No. 187 UNLV Worst loss: at No. 303 Stetson Ole Miss has one final tuneup before conference play begins and it comes in the form of South Alabama. South Alabama on Offense:... read more

    • Know the Opponent: Bradley

      Monday, December 19, 2016 - Men's Basketball

      Know the Opponent: Bradley (5-6) KenPom ranking: 235 Best win: at No. 222 Eastern Illinois Worst loss: No. 253 Delaware Ole Miss faces Bradley in the second-to-last nonconference matchup before SEC play begins. Bradley on Offense: Bradley has not been great this season on... read more

    • New Coordinators Help Address Critical Areas

      Friday, December 16, 2016 - Football

      Ole Miss head coach Hugh Freeze had specific deficiencies that he wanted his coordinator hires to address. On offense, he wanted to improve the rushing attack, third down efficiency, and red zone scoring. On defense, Freeze wanted his new coordinator... read more

    • Know the Opponent: Murray State

      Thursday, December 15, 2016 - Men's Basketball

      Know the Opponent: Murray State (5-5) KenPom ranking: 162  Ole Miss returns home to face Murray State in its first home game in nearly two weeks in a matchup of two strong offenses.Murray State on Offense: Once again, Ole Miss... read more

    • Haynes' Return a Boon for Ole Miss Defense

      Wednesday, December 14, 2016 - Football

      p.p1 {margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica} p.p2 {margin: 0.0px 0.0px 0.0px 0.0px; font: 12.0px Helvetica; min-height: 14.0px} p.p3 {margin: 0.0px 0.0px 0.0px 0.0px; font: 15.4px 'Helvetica Neue'; color: #292f33; -webkit-text-stroke: #292f33} p.p4 {margin: 0.0px 0.0px 0.0px... read more

    • Know the Opponent: Virginia Tech

      Sunday, December 11, 2016 - Men's Basketball

      Know the Opponent: Virginia Tech (7-1) KenPom ranking: 36 Ole Miss faces one of the most well-rounded teams in the nation Sunday in Blacksburg, Virginia. Virginia Tech. Va Tech's offensive efficiency ranks 24th nationally, while their defensive efficiency also strong at 67th.... read more

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