Limestone College's Strength and Conditioning program is housed in the Physical Education Center. Completed in 2006, the Physical Education Center is the first new building on the Limestone campus since the Timken Center was dedicated 30 years ago. The facility houses the Limestone wrestling practice facility, athletic training rooms, and the Watts Fitness Center, a 3,900 square-foot weight training facility where all 18 varsity teams train.

More than $65,000 has been spent since 2005 for new strength and conditioning equipment. The facility features York free weights, Cybex leverage equipment and Cybex selectorized cardiovascular equipment.

Full-time strength and conditioning coordinator Curt Lamb has no coaching responsibilities, making him available for individual assistance for any athlete throughout the year.   

Mission Statement
The Limestone College strength and conditioning program supports the missions of both the athletic department and the college.  The primary mission of the strength and conditioning program at Limestone College is to maximize athletic performance while minimizing the occurrence of injury in a safe and structured training environment.  Sports-specific training programs are designed to help each student-athlete achieve their performance-based and team goals.  The primary component of the training program is functional, three dimensional free weight exercises.  A variety of additional training modalities will be used to enhance flexibility, speed and agility. 


Training Philosophy
At Limestone College, the strength staff strives to create a positive training environment that will give each student-athlete every opportunity to achieve a higher level of performance.  Individualized sports-specific training programs are designed to meet each student-athlete's needs.  We believe that facilitating performance-centered learning rather that instructor-dependent teaching will create trust and adherence to the prescribed training program.  Experience has shown that better educated student-athletes are more likely to train harder and smarter.  Our training programs promote competition, accountability, team unity and discipline.

The Limestone College strength and conditioning program encompass all aspects of speed, power, agility, metabolic conditioning, strength, flexibility, and injury prevention with an emphasis on proper technique and safety.  All this can be accomplished through the application of four principles:

1) Ground based movements - Athletes must train in the same manner that they compete.  Athletes compete with their feet on the ground, thus they should train with their feet on the ground.  The ability to produce force against the ground determines how fast the athlete will run and how high he/she will be able to jump.

2) Perform three dimensional free weight movements - This type of training also replicates the movements on the field of play. It is important that an athlete be able to stabilize their body from front to back, side to side as well as up and down. This can be accomplished by training with free weights and untraditional implements (water filled dumbbells, water filled kegs, tires, and sand bags) in order to develop the stabilizers the body and prevent injury.

3)  Perform exercises that use multiple muscle groups that surround multiple joints - Once again the types of movements during training should be compatible with the movements done in athletics.  Never in athletics does an athlete isolate one single joint thus, in their training, there is no need to do a lot of single joint movements.  Training with multiple joint actions will improve athletic performance, coordination, and the ability to generate explosive force.

4)  To be an explosive athlete, you must train explosively - Training explosively with free weight Olympic style movements allows more fast twitch muscle fibers to be recruited and in turn improves athletic performance.