{"id":2295,"date":"2023-06-27T16:02:07","date_gmt":"2023-06-27T21:02:07","guid":{"rendered":"https:\/\/www.winona.edu\/student-life\/?page_id=2295"},"modified":"2023-09-08T10:52:45","modified_gmt":"2023-09-08T15:52:45","slug":"strength-conditioning","status":"publish","type":"page","link":"https:\/\/www.winona.edu\/student-life\/wellness\/fitness-center\/strength-conditioning\/","title":{"rendered":"Strength &amp; Conditioning"},"content":{"rendered":"\n<p>The Strength &amp; Conditioning program builds physical development and athletic skills while teaching the values of discipline, character, and commitment.&nbsp;<\/p>\n\n\n\n<p>We provide a complete program that covers all the facets of physical training, which includes:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>strength and power development<\/li>\n\n\n\n<li>speed-quickness<\/li>\n\n\n\n<li>agility-conditioning<\/li>\n\n\n\n<li>flexibility<\/li>\n\n\n\n<li><a href=\"https:\/\/www.winona.edu\/wp-content\/uploads\/2023\/09\/Nutrition-2009.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">nutritional guidance<\/a> (PDF)\u00a0<\/li>\n<\/ul>\n\n\n\n<p>Through this program, we are committed to the principles of ethical conduct, integrity, and excellence.&nbsp;<\/p>\n\n\n\n<p>Learn more about the\u00a0<a href=\"https:\/\/www.winona.edu\/wp-content\/uploads\/2023\/09\/Rules-Expectations-2009.pdf\" data-type=\"link\" data-id=\"https:\/\/www.winona.edu\/wp-content\/uploads\/2023\/09\/Rules-Expectations-2009.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Strength &amp; Conditioning Goals &amp; Expectations<\/a> (PDF).\u00a0<\/p>\n\n\n\n    <div class=\"panel panel--white\">\n        <div class=\"panel__container\">\n            <div class=\"panel__intro\">\n                            <div class=\"h3\">Strength Training Workout Guides<\/div>\n                        <\/div>\n            \n\n<div class=\"wsu-block tabs\">\n\n    <div class=\"tabs-nav\">\n        <button class=\"tabs__toggle\" tabindex=\"0\" aria-expanded=\"false\" id=\"tabbed-1\">Machine Programs<\/button>\n<button class=\"tabs__toggle\" tabindex=\"0\" aria-expanded=\"false\" id=\"tabbed-2\">Free Weight Programs<\/button>\n<button class=\"tabs__toggle\" tabindex=\"0\" aria-expanded=\"false\" id=\"tabbed-3\">DIY Program Templates<\/button>\n    <\/div>\n\n    <div class=\"tabs-content\">\n        <button class=\"tabs__mobile__toggle\">Machine Programs<\/button>\n<div class=\"tabs__content__item\" aria-hidden=\"true\"><div><ul>\n<li><a href=\"https:\/\/www.winona.edu\/wp-content\/uploads\/2023\/09\/2-Day-Body-Program-Machine-10wk-2009.pdf\" target=\"_blank\" rel=\"noopener\">2-Day Total Body Program<\/a>(PDF)<\/li>\n<li><a href=\"https:\/\/www.winona.edu\/wp-content\/uploads\/2023\/09\/3-Day-Total-Body-Machine-9wk-2009.pdf\" target=\"_blank\" rel=\"noopener\">3-Day Total Body Program<\/a> (PDF)<\/li>\n<\/ul>\n<\/div><\/div>\n<button class=\"tabs__mobile__toggle\">Free Weight Programs<\/button>\n<div class=\"tabs__content__item\" aria-hidden=\"true\"><div><ul>\n<li><a href=\"https:\/\/www.winona.edu\/wp-content\/uploads\/2023\/09\/2-Day-Upper-Body-10w-2009.pdf\" target=\"_blank\" rel=\"noopener\">2-Day Upper Body Program<\/a>(PDF)<\/li>\n<li><a href=\"https:\/\/www.winona.edu\/wp-content\/uploads\/2023\/09\/3-Day-Total-Body-FW-10wk-2009.pdf\" target=\"_blank\" rel=\"noopener\">3-Day Total Body Program<\/a>(PDF)<\/li>\n<li><a href=\"https:\/\/www.winona.edu\/wp-content\/uploads\/2023\/09\/3-Day-Upper-Body-Program10wk-2009.pdf\" target=\"_blank\" rel=\"noopener\">3-Day Upper Body Program<\/a>(PDF)<\/li>\n<li><a href=\"https:\/\/www.winona.edu\/wp-content\/uploads\/2023\/09\/4-Day-Total-Body-FW10wk-2009.pdf\" target=\"_blank\" rel=\"noopener\">4-Day Total Body Program<\/a>(PDF)<\/li>\n<li><a href=\"https:\/\/www.winona.edu\/wp-content\/uploads\/2023\/09\/4-Day-Blank-Program-10wk-2009.pdf\" target=\"_blank\" rel=\"noopener\">4-Day Program Template<\/a>(PDF)<\/li>\n<\/ul>\n<\/div><\/div>\n<button class=\"tabs__mobile__toggle\">DIY Program Templates<\/button>\n<div class=\"tabs__content__item\" aria-hidden=\"true\"><div><ul>\n<li><a href=\"https:\/\/www.winona.edu\/wp-content\/uploads\/2023\/09\/2-day-Blank-2009.xlsx\" target=\"_blank\" rel=\"noopener\">2-Day Program<\/a> (Excel)<\/li>\n<li><a href=\"https:\/\/www.winona.edu\/wp-content\/uploads\/2023\/09\/3-day-Blank-2009.xlsx\" target=\"_blank\" rel=\"noopener\">3-Day Program<\/a>\u00a0(Excel)<\/li>\n<li><a href=\"https:\/\/www.winona.edu\/wp-content\/uploads\/2023\/09\/4-day-Blank-2009.xlsx\" target=\"_blank\" rel=\"noopener\">4-Day Program<\/a> (Excel)<\/li>\n<li><a href=\"https:\/\/www.winona.edu\/wp-content\/uploads\/2023\/09\/5-day-Blank-2009.xlsx\" target=\"_blank\" rel=\"noopener\">5-Day Program<\/a>\u00a0(Excel)<\/li>\n<\/ul>\n<\/div><\/div>\n    <\/div>\n\n<\/div>\n\n        <\/div>\n    <\/div>\n\n\n\n\n    <div class=\"panel panel--white\">\n        <div class=\"panel__container\">\n            <div class=\"panel__intro\">\n                        <\/div>\n            \n\n<h2 class=\"wp-block-heading\">Contact the Fitness Center<\/h2>\n\n\n\n<div class=\"wsu-block grid grid--33\">\n    <div class=\"wsu-block contact-card mb-1\">\n   <div class=\"contact-card__content\">\n       <div class=\"contact-card__title h4\">\n           Kaitlyn Calabrese\n       <\/div>\n       <div class=\"contact-card__subtitle h4\">\n           Intramurals Graduate Assistant\n       <\/div>\n       <div class=\"contact-card__description\">\n           <p>Integrated Wellness Center Complex 108<\/p>\n\n       <\/div>\n       <a class=\"wsu-link contact-card__link\" href=\"mailto:kaitlyn.calabrese@winona.edu\" target=\"_blank\" title=\"\">Email Kaitlyn Calabrese<\/a>\n   <\/div>\n<\/div>\n<div class=\"wsu-block contact-card mb-1\">\n   <div class=\"contact-card__content\">\n       <div class=\"contact-card__title h4\">\n           Gunnar Mach\n       <\/div>\n       <div class=\"contact-card__subtitle h4\">\n           Associate Director of Fitness &amp; Wellness\n       <\/div>\n       <div class=\"contact-card__description\">\n           <p>Integrated Wellness Complex 110<\/p>\n<p>507.474.5925<\/p>\n\n       <\/div>\n       <a class=\"wsu-link contact-card__link\" href=\"mailto:gunnar.mach@winona.edu\" target=\"_blank\" title=\"\">Email Gunnar Mach <\/a>\n   <\/div>\n<\/div>\n<div class=\"wsu-block contact-card mb-1\">\n   <div class=\"contact-card__content\">\n       <div class=\"contact-card__title h4\">\n           Jeff Reinardy\n       <\/div>\n       <div class=\"contact-card__subtitle h4\">\n           Director of Fitness, Wellness &amp; Intramural Sports\n       <\/div>\n       <div class=\"contact-card__description\">\n           <p>Integrated Wellness Center Complex 107<\/p>\n<p>507.457.2930<\/p>\n\n       <\/div>\n       <a class=\"wsu-link contact-card__link\" href=\"mailto:jreinardy@winona.edu\" target=\"_blank\" title=\"\">Email Jeff Reinardy<\/a>\n   <\/div>\n<\/div>\n<\/div>\n\n\n        <\/div>\n    <\/div>\n\n","protected":false},"excerpt":{"rendered":"<p>WSU provides a Strength and Conditioning Program complete with a variety of workout guides for those who want to improve their physical and athletic skills.<\/p>\n","protected":false},"author":20,"featured_media":0,"parent":2277,"menu_order":1,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_tec_requires_first_save":true,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"_tribe_blocks_recurrence_rules":"","_tribe_blocks_recurrence_description":"","_tribe_blocks_recurrence_exclusions":"","footnotes":""},"categories":[49,48],"tags":[16],"class_list":["post-2295","page","type-page","status-publish","hentry","category-fitness-center","category-wellness","tag-legacy"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.winona.edu\/student-life\/wp-json\/wp\/v2\/pages\/2295","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.winona.edu\/student-life\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.winona.edu\/student-life\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.winona.edu\/student-life\/wp-json\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/www.winona.edu\/student-life\/wp-json\/wp\/v2\/comments?post=2295"}],"version-history":[{"count":24,"href":"https:\/\/www.winona.edu\/student-life\/wp-json\/wp\/v2\/pages\/2295\/revisions"}],"predecessor-version":[{"id":3647,"href":"https:\/\/www.winona.edu\/student-life\/wp-json\/wp\/v2\/pages\/2295\/revisions\/3647"}],"up":[{"embeddable":true,"href":"https:\/\/www.winona.edu\/student-life\/wp-json\/wp\/v2\/pages\/2277"}],"wp:attachment":[{"href":"https:\/\/www.winona.edu\/student-life\/wp-json\/wp\/v2\/media?parent=2295"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.winona.edu\/student-life\/wp-json\/wp\/v2\/categories?post=2295"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.winona.edu\/student-life\/wp-json\/wp\/v2\/tags?post=2295"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}