1. UNIVERSITY OF THE PACIFIC ATHLETICS
Strength & Conditioning Internship
Nick Diaz, BA, ACSM CPT, USAW I Joey Rossi, BA, MA, Ed.D, C.S.C.S Lara Killick, BA(Hons.), MA (Dist.), PhD
Health Exercise & Sports Science Graduate Student Assistant Director Of Sport Performance Assistant Professor/ Director of Graduate Studies
University of the Pacific University of the Pacific University of the Pacific
My internship for spring of 2015 was with the University of
the Pacific Athletics department. I reported to the
performance center and worked specifically with the strength
and conditioning staff. My supervisor for this internship was
Joey Rossi the assistant director of sports performance. My
goal for this internship was to gain hands-on experience in
strength and conditioning, and increase my understanding of
athletic performance. Having previous experience with
personal and group training, it was my goal to work with a
new demographic such as student athletes. This internship
served as a template on how to be a successful strength and
conditioning coach. This internship provided lessons in
leadership, confidence as a strength coach, and an
understanding of this career. This internship helped with
understanding the daily requirements of a strength and
conditioning coach, benefits and challenges, and the steps
required to become a strength and conditioning coach.
OVERVIEW
The University of the Pacific is home to NCAA division I
athletes. Pacific athletics is directed by Ted Leland. The
mission of pacific athletics is to provide and support its
student athletes opportunities to experience self-discipline,
diversity, leadership, and team work during their time under
an NCAA I program. The strength and conditioning center is
an integral part of pacific athletics, as it plays major role in
any student-athlete's life. Here at Pacific, facilities such as the
strength and conditioning center, as well as a dedicated staff
work toward success on the playing field for student-athletes.
Pacific athletics is located next to the Spanos center at
3601 Pacific Ave
Stockton, CA 95211
209-946-2472
"Mission Statement." Pacific. University of the Pacific, n.d. Web. 03 May 2015.
<http://www.pacifictigers.com/information/mission>.
Pacific athletics provides
athletes the tools and
programs needed to
improve performance
through their strength and
conditioning center. The
strength and conditioning
performance program at
Pacific is operated by Gene
Mirra and Joey Rossi.
Student athletes at pacific
have access to a full, state of
the art training facility that
keeps athletes conditioned
to compete at a competitive
level. This multi-purpose
weight room is 4,000 square
feet and includes 10
Olympic platforms, 10 racks,
five bench presses, five
adjustable inclines, two full
racks of dumbbells, over 50
medicine balls and Swiss
balls and six adjustable
plyometric boxes. The
performance center at
Pacific also includes a 2,000
square foot conditioning
room with plyometric
flooring and indoor rowing
machines.
"University of the Pacific." Pacific. Strength and
Conditioning, n.d. Web. 03 May 2015.
<http://www.pacifictigers.com/information/facilities/stre
ngth/about>.
PACIFIC ATHLETICS
STRENGTH CENTER
OBJECTIVES
My internship with the strength and conditioning center
began in the spring semester of 2015. My goals and
objectives for this internship were:
• Demonstrate drills and exercises that are part of an NCAA
division I strength and conditioning program.
• Design and apply appropriate programming for athletes
from various backgrounds.
• Evaluate performance and provide corrective feedback.
• Apply current knowledge in biomechanics and exercise
physiology to enhance athletic performance
ACTIVITIES
I would report on a Monday/Wednesday/Friday schedule
from 6 a.m. – 9 a.m. Each team began with a proper warm up
series. This ranged from dynamic movements, flexibility and
mobility drills, abdominal exercises, banded exercises, and
barbell complexes. Following the warm up was a review of the
daily workout. Instructions were given on how to complete
each series of exercises. Once the workout was completed,
athletes would come together to go over goals and
assignments for the next training session or match.
An example of a routine in the strength and conditioning
program at Pacific:
Warm up:
Jog x 2 High knees + jog
Butt kickers Inch worms
Lunge + Instep Lateral Lunge
Side shuffle Broad Jumps
Squats x 10 Good mornings x 10
Push ups x 10 Scorpions x 5
Supermodels x 3 Pigeon push up x 3
Workout:
Deadlift
10/8/5/3/1/1/1 – last 3 sets are used to find a 1 rep max
Ab wheel + Single arm overhead press + Single arm lunge
3 rounds, 10 repetitions each
Cool down:
Roll out
Banded stretches
TRX stretches
REFLECTION
My internship with the strength and conditioning center here
at Pacific allowed me to grow personally, and as a future
professional. There were both obstacles and milestones
during my internship. Although I did not face any
tremendous challenges as an intern, I did encounter daily
obstacles. The reoccurring challenge I would face involved
me voicing my concern or perspective amongst the athletes.
This came down to me being comfortable working with
athletes. The more time I spent here the more my
confidence grew in giving certain orders or cues to athletes.
Overall this internship helped me to identify my strengths
and weaknesses in this field.
This opportunity helped me to develop confidence as a
coach.
Communication skills were put to the test, as well as taking a
leadership role on a daily basis.
This internship improved my scope of training, showing me
the proper use of exercises and drills, and increasing my own
library for use in my training.
I was able to learn how programming works in this field, and
the role it plays with different teams.
Through listening and communicating I was able to provide
better feedback and new ways of illustrating my thoughts to
athletes.
The beginning of this internship was both exciting yet
daunting. These feelings still continue from knowing how
much I have improved over time, but also for what is to still
be learned as I continue in this field.
RESPONSIBILITIES
As an intern my initial responsibilities were to shadow the
strength and conditioning coach. I was also able to observe
drills and exercises used specifically in a sports performance
program. As time passed I was able to step in and not only
observe, but also help the athletes during their training
session. I would monitor the athletes and make sure proper
form was used. During testing sessions I was able to help
record measurements and data alongside the strength and
conditioning coach. Some examples of this were vertical jump
tests, broad jumps, and maximal effort in exercises such as
squats and deadlifts.
The teams that I worked with during my time as an intern
were men’s water polo, and women’s volleyball.
I would also work sparingly with women’s tennis and swim. I
reported to the performance center on a regular basis for 8-
10 hours per week. My role was to assist the assistant
director Joey Rossi in organizing equipment, monitoring
performance, communication with athletes, and provide
corrective feedback. Each team had around 10-15 players. I
worked with both male and female athletes as an intern, and
was responsible for communicating and assisting with both
teams.