Mississippi State Strength & Conditioning
Mississippi State Strength & Conditioning
MSU Strengh & Conditioning
Holliman Athletic Center
P.O. Box 5327
Mississippi State, MS 39762
662-325-8627
Mission and Philosophy
Mission Statement
The mission of the strength and conditioning staff is to provide a well designed, collaborative training program based on sound physiological principles. Sport specific focus, experimentally proven methods, safe and productive physical training by means of a periodic plan will be our primary emphasis; with the goal of developing the most mentally and physically prepared teams in the country. Our plan will include periodized progressive overload with primary emphasis focused on maximizing effort and being the best we can be each day. In order to maximize the physical and mental toughness potential of every student-athlete, our strength staff must provide the student-athletes with the best motivational and "hands on" strength and conditioning program in the country. Our goal is to have our student athletes take the field or the court healthy and in top physical condition with great effort and the competitive will to win every time they train, practice, and compete. In all areas of strength and conditioning, we are committed to the principles of character, ethical conduct, integrity and excellence.
Program Philosophy
- To develop mental and physical toughness. To train our athletes to be champions in everything they do. Use sport scientific training methods and a positive but demanding motivational atmosphere for training. The student-athletes will train in a competitive and challenging environment each day with their health and safety as top priority.
- To provide the student-athletes with a consistent, safe, and productive way of physical training.
- Devise a system following basic physiological principles of training using a direct, simple coaching approach measuring effort levels daily.
- Help guide the student-athlete to help reach their potential by setting goals and monitoring progress at all times and where accountability is a constant.
- All training protocols are designed and implemented with the same underlying structure to ensure cohesion. With the stability of such an umbrella structure, the programs can experience any potential personnel changes without adversely affecting the comprehensive system.
Strength & Conditioning Staff
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| 2011-12 STRENGTH AND CONDITIONING STAFF (front row, l-r): Brian Neal, Matt Balis, Mark Moore, Alicia Catlette, Lewis Caralla. (back row, l to r): Patrick Gifford, Bethany Washington, Lester Richmond, Richard Akins, Chad Smith, Adam Parsons. |
| Name/E-mail Link | Title | Responsibilities | Phone |
| Matt Balis | Head Strength Coach | Oversees entire department; Football | 662-325-8627 |
| Richard Akins | Coordinator of Olympic Sports | M/W Basketball |
662-325-5750 |
| Brian Neal |
Assistant Strength Coach | Baseball, Women's Soccer, M/W Golf | 662-325-4007 |
| Chad Smith | Assistant Strength Coach | Football, M Tennis | 662-325-4756 |
| Alicia Catlette |
Assistant Strength Coach | Volleyball, Softball, W Tennis, Track & Field |
662-325-5463 |
| Lester Richmond |
Graduate Assistant Strength Coach | Assist with Baseball, M/W Golf, Softball, Track & Field, Soccer |
662-325-4006 |
| Bethany Washington |
Graduate Assistant Strength Coach | Assist with Volleyball, M/W Basketball, Softball, Track & Field, M/W Golf | 662-325-4006 |
Employment - Internships
Exercises
Below are links to videos demonstrating various strength & conditioning exercises and drills utilized by the Mississippi State staff.
- WARM UP -
Dynamic Warm Up
| A Skips x 20 yards | Butt Kicks x 20 yards | High Knees x 10 yards, Run 10 yards |
Upper Body
| Pull Aparts |
Med Ball Quicks
| Side to Side |
Hurdles
| Regular | Over the Top |
2-Count Ladder Progression
| Ali Shuffle |
- TOTAL BODY EXERCISES -
| Barbell Hang Clean | Barbell Shrug Pull |
- UPPER BODY EXERCISES -
| Dumbbell Incline Press | Dumbbell Shrug | Manual Resistance Neck (Front) | Manual Resistance Neck (Back) | Manual Resistance Neck (Side) | Wrist Flexion |
- LOWER BODY EXERCISES -
| Glute Ham Raises | Leg Press | Manual Resistance Hip Flexor | Romanian Deadlift | Single Leg Hip Lift | Squat | Trap Bar Deadlift |
- ABS -
Plate or Med Ball Abs 10-25 lbs.
| Full Sit-ups | Elbows to Knees with Pause |
Med Ball Partner Abs (Ground)
| Lying Overhead Throws |
Bridging
| Side Elbow Bridge (right and left) |
- PRE-HAB/FLEXIBILITY -
Hip Flexibility
| 3-Way Bench Hip Flexor |
Hamstring Flexibility
| 2-way Hamstring Rotational Stretch |
Static Stretch x 6-10 seconds each
| Squat Stretch/Legs Straight |
- SPEED TRAINING -
Plyometric Drill
| Squat Jumps |
Agility Drill
| Star Drill |
Facilities
Mississippi State has two weight rooms available for student-athletes to utilize during their careers - the Rouse Weight Room in the Holliman Athletic Complex and our auxiliary weight room in the Shira Complex.
- Click here to view a photo gallery of our athletic weight rooms.
Nutrition
- Click here for a comprehensive document containing nutrition information.
Clinic
The MSU Strength & Conditioning staff will conduct a clinic on Friday and Saturday, February 17-18, 2012.
- 2012 Mississippi State University Strength and Conditioning Clinic - Official Brochure (.pdf)
For more information, please contact Matt Balis (662-325-8627).
Watch highlights from the 2011 MSU Strength & Conditioning Clinic:
Camp
The MSU Strength & Conditioning staff will conduct a camp for male and female athletes grades 4-12 in any sport. The camp will be held on Saturday, April 21, 2012, from 7:30 a.m. - 12 p.m. (during 2012 Super Bulldog Weekend) on the MSU Football Practice Fields and in the MSU Football Weight Room.
- 2012 Mississippi State University Strength and Conditioning Camp - Official Information (.doc)
- 2012 Mississippi State University Strength and Conditioning Camp - Official Brochure (.pdf)
For more information, please contact Alicia Catlette (662-325-5463).