Hi, my name is Josh Holman I am a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). I graduated from Missouri State University in May of 2009 with a B.S. in Exercise and Movement Sciences. I am currently pursuing my masters in Administrative Studies with an emphasis in Sports Management.

I have been a strength and conditioning intern for Missouri State University since August 2009 and have worked with multiple Division 1 athletic teams. As an athlete I understand the importance of Strength and Conditioning to enhancing performance on the field as well as injury prevention. In High School I competed in Soccer, Swimming, and Track. Currently I participate in various recreational sport activities, as well as sprint triathlons. I also enjoy spending time with family and friends, summers at the lake or by the pool, the Chiefs, the Royals, Mizzou, Bama, and of course Missouri State Athletics.

Philosophy

To train each athlete to the best of my ability and enhance their power, force production, speed, and injury prevention. I will train each athlete using movements that are varied,

complex, and require a great deal of force development. Emphasis will be placed on movements that are ground based and employ a closed- chain kinetic multi- joint action. The ultimate

goal is to increase rate of force development and have functional strength. Functional exercises done for performance enhancement will also help the athletes be resistant to injury.

Each athlete has their own strengths and weakness and programs will be developed to the individuals needs. The goal of my strength & conditioning programs are to improve power and

strength of the hips, legs, back, trunk, and shoulders for the purpose of improving athletic performance and preventing injuries.

Links

http://www.nsca-lift.org

http://www.missouristatebears.com

http://www.defrancostraining.com

http://www.elitefts.com

http://www.istvanjavorek.com

If you don’t have time to make it to the gym try out this body weight circuit for a quick burn. Each exercise should be done for a minute and only take about 10 seconds between

exercises. This should take about 24 minutes to complete, and can be repeated.

1. Squats
2. Push Ups
3. Bicycle
4. Lunge Combo (fwd, side, revr)
5. Jumping Jacks
6. Squat Jumps
7. Ankle Bounces
8. Suit Cases
9. Alternating Super Dogs (30 sec then switch)
10. Triangle Pushups
11. Full Sit Ups
12. Clam Shells
13. Seated Twist
14. Mt. Climbers
15. Burpees
16. Leg lifts
17. Backward Lunge
18. One Leg Squats (30 sec each)
19. Calf Raises
20. Bows and Toes