Fairmont State Strength & Conditioning
The Fairmont State University strength and conditioning program is under the direction of John Marano, who became the full-time director of Strength and Conditioning in the fall of 2010. The hiring of Marano was made in effort to create and implement a strength and conditioning program available for all varsity athletic teams. This decision was made to directly impact every sport and all 300-student athletes. Strength and conditioning plays a vital role in the development of student-athletes and the success of the athletic teams at Fairmont State.
One of the main goals for athletics is to promote a healthy well-being for student-athletes. Coinciding with this are strength and conditioning and all its relative focus areas such as nutrition, maximal power, muscular endurance, injury prevention, rehabilitation, functional training, balance training, core training, plyometrics, speed development, agility training, joint mobility and flexibility. Each program is sport specific exploring all facets of training. The purpose of the strength and conditioning program is to incorporate a dynamic and systematic approach into training programs for each sport, specifically designed to help each athlete reach their full potential.
The vision for the continuing development of the Fairmont State University Strength and Conditioning program follows the guidelines for collegiate programs set by the National Strength and Conditioning Association. The strength and conditioning program aspires to promote excellence and discipline in all areas of the field that are capable of putting these qualities into play in the area of competition during NCAA and Conference championships. It is our strongest desire to become one of the leading strength and conditioning programs in Division II athletics.
The mission of the Strength and Conditioning staff at Fairmont State
University is to provide each student-athlete with training programs
that are well researched and up to date, bringing the latest advances in
the field strength and conditioning to each sport. This staff is
committed to the development of each student-athlete both mentally and
physically. We believe in a higher standard of achievement in which the
pursuit of excellence is not only seen in our student-athletes but in
ourselves as coaches. It is our goal to provide relentless energy to
every student-athlete, along with the proper training knowledge and
motivation needed to achieve their greatest athletic potential.
The Falcon Nest
The key to success is Fairmont States 3,500-square foot facility that includes Olympic platforms, free weights, hammer strength, cardio equipment, and a diverse range of sport specific tools used for sound athletic development. The nickname “Falcon Nest” derives from Fairmont State's mascot, the Fighting Falcon. The notion is that student-athletes will develop and build into stronger, faster and more flexible athletes enabling them to compete at the highest level, therefore becoming a Fighting Falcon.
Maintenance and new improvements are made throughout the facility every year to keep it among the top weight rooms in the WVIAC and in Division II institutions around the country. Everyday the facility is cleaned allowing for a safe and healthy atmosphere for any visitor to engage in activity whether its faculty/staff or student athletes.
All athletes gain easy access to the "Falcon Nest." Training sessions are coordinated and scheduled throughout the day with all 15-varsity sports. Each sport has their own designated time frames making it easy for student-athletes to incorporate training into a busy academic schedule. Promoting academics first, class/training conflicts are coordinated with priority scheduling allowing student-athletes to be the first to schedule classes for upcoming semesters. Priority scheduling is a main factor that enables all athletic teams to utilize the "Falcon Nest."
Located in the Feaster Center, which is headquarters for the athletic department, the Falcons Nest is positioned within a few walking steps for all student-athletes on campus. Along with having a centralized location, the "Falcon Nest" is directly connected with the athletic training facility, which is home to head athletic trainer Bob Cable. The newly developed and state-of-the-art athletic training facility makes it easy for student athletes to have treatment sessions and proper rehabilitation. Considered one of the best in the country at his position, Cable is responsible for maintaining the health for all student-athletes. Marano and Cable work together daily in efforts to produce some of the best athletes in the WVIAC and in Division II athletics across the country.
Fighting Falcon Strength and Conditioning Philosophy
When training athletes there are many areas of focus needed to build the complete athlete. Training programs today are systematic, sequential, and progressive in turn taking a dynamic evolution to strength and conditioning. Within these areas of training are its components and sub-components, all of which are very important to the development of an athlete and cannot be overlooked. Too much emphasis in one area can lead to major deficiencies in your development. Each area must be addressed to achieve maximum athletic potential. Our approach is universal yet innovative and constantly evolving to accommodate individuals needs in a sport specific atmosphere. The areas are as follows:
The most overlooked aspect of strength and conditioning is nutrition. The busy schedule of an athlete can be hectic, sometimes overwhelming. But time and effort must be taken out of your schedule for the sake of proper physical development. The type of food and fluids and the amount taken in daily can drastically change your body. The time it takes for your body to recover and improve not only comes from training regimen but from your nutrition. To perform like a champion you must eat like a champion.
Muscular Strength and Power
At Fairmont State we will train with free weights using dumbbell and barbell exercises. This type of lifting requires a great deal of focus and energy. Many of these exercises involve movement within the entire body where maximal effort is required every time you step foot in the weight room. Keep in mind you are athletes and though many of these exercises are preformed by bodybuilders, Olympic weightlifters, and power lifters, the emphasis is to develop the body to reach the highest athletic potential possible in ones specified sport. The arrangement, sequence, and prescription of these various exercises are designed for you to become the best athlete. This area of the training philosophy can be the foundation in becoming a complete athlete; it is the one component that develops through lifting weights. To come in the weight room and make sure exercises are executed correctly with a strict concentration on technique requires a great deal of mental toughness and serious attitude.
Continuous effort placed on cardiovascular endurance and muscular endurance will allow you to play relentless for an entire contest. We must be in better physical shape than our opponent and take pride in out conditioning our competitors. There is no easy way and definitely no shortcuts. Individual commitments must be made or ultimately the team will suffer. You are to work as hard as you can for as long as you can and never quit. Come to workouts with pride, purpose, and passion.
Success in most sports is dependent on speed. The ability to perform with maximum speed is an asset to the greatest athletes in all sports. Not everyone was blessed raw speed, but taking time to assess problematic areas by working on speed mechanics and a wide range of stride lengthening and stride frequency drills can show great improvements. Only with discipline and great effort can this be achieved. Going through the motions will show no change in development. The primary goal is for you to increase force production throughout your body, so working at a high intensity is key to increasing maximal speed. This will trigger your body’s neuromuscular system and its ability to recruit a maximal number of muscle fibers (motor units) to fire at a higher/faster rate for the given task. Speed kills.
Agility, which is also common in most sports, is your ability to change directions without loosing speed and coordination. Movement in any restricted space is critical in competition. You must be agile on the surface you play on. So when performing a drill imagine yourself in competition on a field or court changing direction making plays. Just like speed you must perform every rep with maximum effort while maintaining control of your body.
This area of training contains the most sport specific exercises and drills than any other area in strength and conditioning. This area is constantly evolving incorporating exercises that work on flexibly, core, balance, strength, and power. These exercises vary in the same way sports are different from one another. With different body movements and motions varying from sport to sport, exercises are developed to help improve strengths and weaknesses of that specific sport, giving functional training its purpose. To become the best athlete in your sport, you must perfect and improve on the exercises specifically related to your sport. You must master the skills of you sport.
Flexibility plays a vital role in your ability to perform. To be able to bend and have complete range of motion throughout your body will allow for great athleticism. Your ability to move fluid and effortless is dependent on the flexibility and mobility of your muscles and joints. We incorporate different stretching techniques to maximize results in flexibility. Our flexibility program encompasses the use of dynamic and static stretching while also applying yoga into the routine as well. Although it increases athletic potential, another positive aspect associated with flexibility is the preventive measures occurring with injury. Therefore the more flexible you are the less susceptible you are to muscle/tendon/ligament injuries. Its important to remember that developing flexibility is a gradual process.
Not only is it our job to improve physical and mental performance, but we must keep you healthy and free from injury as well. Injuries are seen in all sports and the majority of these injuries are preventable. Executing the workouts with discipline in the format we provide will give you the best chance to prevent injury from occurring. The proper warm-up, lifting techniques, conditioning, flexibility, nutrition, hydration, and recovery must take place for preventive measures to happen.
Rest and Recovery
Getting enough rest is of great importance to all strength and conditioning programs both physiologically and psychologically. Exercising causes muscle tissue breakdown, depletion of energy stores, and fluid loss. The body repairs, rebuilds and strengthens between workouts in conjunction with optimal rest time. This is when the body adapts to the stress of the physical work being performed allowing the real training effects to take place. Rest is always built into the workout; it is your responsibility to allow your body to recover.
Embrace the Fighting Falcon Strength & Conditioning Philosophy. Not only is it a guide to your training and competition experiences, but also it is a way of life. To have the chance to become a student-athlete is a rare opportunity. Carry yourself with pride, purpose, and passion in every step you take. Make the most of your collegiate career and enjoy the Falcon experience. To become a champion takes great commitment to yourself and team, so make the right decisions.
Weight Room Policies
Weight Room Hours
Monday - Friday
7:00 a.m. to 7:00 p.m.
train during their assigned team times
1. Only intercollegiate athletes with
eligibility during the academic year who are in good standing are permitted to
use the Weight room during varsity hours.
2. If required, athletes must sign
3. Everyone will have a workout
program from the strength and conditioning department. Workouts will be
recorded by the athlete. Workouts must be completely filled out and signed off
by strength and conditioning staff after each lifting session.
4. If an athlete is injured in any
way that will inhibit either a portion of, or the entire workout, he/she must
see a trainer and receive a written slip explaining the injury, which movements
are to be avoided and which ones may be substituted.
5. Lifters are required to use weight
collars on barbells at all times.
6. Lifters are required to use
spotters on every set after the initial warm up set(s).
7. Weights are to be moved from the
racks to the bar only. They are never to be set on the floor or leaned against
8. All bars should be stripped
immediately after use. Dumbbells should be returned to the rack in proper
9. Bars, weights and your feet should
be kept off the upholstery at all times to prevent tearing.
10. Food, gum, tobacco and toothpicks
are not permitted.
11. IPods are not allowed. No bags in
12. Spitting or defacing the facility
is not tolerated and will result in immediate expulsion.
13. Horseplay will not be tolerated.
14. The coaches' offices/desk and
telephones are off limits to athletes without permission.
15. Strength coaches' are not
responsible for holding personal items.
16. Directions given by a coach must
17. Do not use the athletic training
18. Spotter rack are to be moved up
when Bench Pressing or Inclining. They should never be on the floor.
19. No weights are to be on the
platforms. Only Bumper plates are to be used on the platforms
20. Absolutely no dropping the
21. Strength coaches only will permit
you to leave the weight room during a workout.
22. Wipe down cardio after use.
23. Teams will use assigned
platforms, using both sides. Six athletes per platform, 3 on the front and 3 on
24. It is your privilege not your
right to use this room, and failure to follow any of these policies could
result in loss of weight room privileges.
1. Footwear: Athletic shoes must be
worn at all times, work boots are allowed for lifting only (not plyos or
footwork). Dress shoes, open-toed shoes, flip-flops, sandals or deck shoes are
2. Lower Body Wear: Athletes are
required to wear Fairmont State issued apparel only. Shorts, sweat pants, tights
are permitted. Cut off short are not permitted.
3. Upper Body Wear:
Athletes are required to wear Fairmont State issued apparel only. T-shirts, sweat
shirts and unaltered tank tops are permitted. Cut off tank tops are not
These videos are for instructional use only. The following videos are demonstrations performed by Director of Strength & Conditioning, John Marano. The exercises are in no specific order, however they are categorized in their own area of training and can be found in your sport specific strength and conditioning program. (Videos coming soon.)