Dawn Strout, Strength and Conditioning Coordinator

Dawn Strout is in her fifth year as the strength and conditioning coordinator at Colby in the 2014-15 academic year.

(NOTE: See Dawn Strout’s schedule at the bottom of this page)

Strout is the first-ever strength and conditioning coordinator at Colby.

Strout brought a wealth of experience to Colby. She was been the Director of the Human Performance Lab and clinical coordinator at University of New England, a strength and conditioning coach for the U.S. Women’s Under-18 hockey team, the Maine State Coordinator for the President’s Fitness Challenge, and is owner of B-F.A.S.T., LLC. Strout does sport conditioning and strength training for junior high, high school, colleges, and adults. She also does wellness training with corporations.

Strout will work with Colby’s student-athletes, but also the general student body as well.

“The workouts are open to anyone,” Strout said. “I want to be able to give the most education to students and coaches as possible to leave them with a tool box of different programs that can be done in-season or out-of-season.”

Strout, who has a bachelor’s degree in physical education and a master’s degree in exercise science from the University of Maine, worked as head coach of strength training and conditioning and director of the fitness facility at Bowdoin College from 1997 to 2005. She also was head softball coach, assistant field hockey coach, and the physical education director during her time with the Polar Bears.

Dawn Strout’s 2015 Jan Plan Schedule

STRENGTH AND CONDITIONING CLASS SCHEDULE

MONDAY, JANUARY 5TH – THURSDAY, JANUARY 29TH

MONDAYS

3 – 4 PM                                               Intervals – field house

TUESDAYS

6:30 – 7:45 am                                   Speed, Agility, Quickness – field house

6:30 – 7:45 pm                                   Speed, Agility, Quickness – field house

THURSDAYS (NO CLASS 1/29)

6:30 – 7:45 am                                   Speed, Agility, Quickness – field house

6:30 – 7:45 pm                                   Speed, Agility, Quickness – field house

FRIDAYS

7 – 8 am                                               Work Capacity Class (field house)

1– 2 pm                                                Work Capacity Class (field house)

2 – 3 pm                                               Work Capacity Class (field house)

3 – 4 pm                                               Work Capacity Class (field house)

SATURDAYS (1/17 & 24)

9 – 10 am                                             Core & 1st Step Speed/Power (weight room)

10 – 11 am                                           Core & 1st Step Speed & Power (weight room)


**For more information:  CONTACT :  dstrout@colby.edu*Core Class — Class incorporates exercise to improve one’s stability + strength in 4 planes of motion.
*Speed, Agility, Quickness, Power = Initial acceleration technique, foot speed/reaction, transitional speed, resisted sprints, plyometrics –5 – 20 seconds work to full rest
*Intervals/shuttles = Intervals / shuttles of 25 -90 seconds work w/ rest ratio based upon individual heart rate response and one’s training effect
*Work Capacity = Class incorporates station work of both upper + lower body exercises using body weight and/or weights, medicine balls, sleds, etc.high-tempo workout.Stations are 30 – 45 seconds w/ 10 – 15 seconds rest switching w/ partner.After each station a 30 – 45 second sprint is performed.
*Pool session = Session for individuals who need an alternative to ground based work.The session will incorporate sprints, plyometrics, and fartlek work.Session to be performed in shallow and deep end.
**Locations are subject to change dependent upon the weather**
**For more questions regarding classes, please e-mail dstrout@colby.edu


*Core Class — Class incorporates exercise to improve one’s stability + strength in 4 planes of motion.
*Speed, Agility, Quickness, Power = Initial acceleration technique, foot speed/reaction, transitional speed, resisted sprints, plyometrics –5 – 20 seconds work to full rest
*Intervals/shuttles = Intervals / shuttles of 25 -90 seconds work w/ rest ratio based upon individual heart rate response and one’s training effect
*Work Capacity = Class incorporates station work of both upper + lower body exercises using body weight and/or weights, medicine balls, sleds, etc.high-tempo workout.Stations are 30 – 45 seconds w/ 10 – 15 seconds rest switching w/ partner.After each station a 30 – 45 second sprint is performed.
*Pool session = Session for individuals who need an alternative to ground based work.The session will incorporate sprints, plyometrics, and fartlek work.Session to be performed in shallow and deep end.
**Locations are subject to change dependent upon the weather**
**For more questions regarding classes, please e-mail dstrout@colby.edu

WEIGHT ROOM AND SMALL GROUP SESSIONS

MONDAY, JANUARY 5TH – THURSDAY, JANUARY 29TH

 

MONDAYS

7:30 – 11:30 am                                 Weight Room; Small Group Training

12:30 – 2:30 pm                 Weight Room;

4 – 5:30 pm                                         Weight Room

TUESDAYS

8 – 11:30 am                                       Weight Room; Small Group Training

1 – 5 pm                                               Weight Room; Small Group Training

WEDNESDAYS

9 – NOON                                            Weight Room; Small Group Training

2 – 4:30                                                 Weight Room; Small Group Training

 

THURSDAYS

8 – 11:30 am                                       Weight Room; Small Group Training

1 – 5 pm                                               Weight Room; Small Group Training

 

FRIDAYS

8 – 11 am                                             Weight Room; Small Group Training

 

**PLEASE EMAIL  (dstrout@colby.edu) IF INTERESTED IN SMALL GROUP TRAINING SESSIONS …..FOR EXAMPLE – INTERVALS, CORE TRAINING SESSION, ETC.

**THE ABOVE WEIGHT ROOM AND SMALL GROUPT TRAINING TIMES ARE SUBJECT TO CHANGE DUE TO MEETINGS OR OTHER SCHEDULING CONFLICTS.