Strength and Conditioning Coordinator

Dawn Strout, Strength and Conditioning Coordinator

Dawn Strout is in her fourth year as the strength and conditioning coordinator at Colby in the 2013-14 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.

"It was a great day for Colby athletics when Dawn Strout accepted our position," Colby Athletics Director Marcella Zalot said. "She is extremely qualified and comes to us with a vast amount of knowledge and experience. This has been a missing piece in our programming for a long time and I know that Dawn's impact on our programs and on our student-athletes will be tremendous."

Strout brings a wealth of experience to Colby. She has 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.

It was at Bowdoin where Strout's connection with the U.S. Women's Hockey program began. Former Bowdoin head coach Michele Amidon was the director of women's hockey for the U.S. national program.

"I was really in the right place at the right time with under-18 hockey." Strout said. "Michele became the first director and that helped me start working with the program. Now Michele is gone and (Colby graduate) Reagan Carey is in charge. I periodically meet with the athletes at different locations."

Strout now gets an opportunity to work with Colby's 32 varsity sports and with the rest of the College.

"The many different sports really allow you to be creative," Strout said. "Every sport is so different and yet there are certain aspects to all of them that are the same.

Dawn Strout’s 2014 Second Semester Schedule (Feb. 5-14) 

STRENGTH AND CONDITIONING SCHEDULE

SPRING SEMESTER STRENGTH AND CONDITIONING SCHEDULE

MONDAY, APRIL 7 – SUNDAY, APRIL 27

Mondays – April 7, 14, 21

6 – 8 am - Weight Room

8 – 10 am - Individual help

10 – noon - Weight Room

1:30 – 4:30 -Weight Room

5 – 6 pm - Intervals (bleachers) – Location – gym

8 – 9 pm - Intervals (bleachers) – Location – gym

Tuesdays – April 8, 15

6:30 – 7:45 am - Speed, Agility, Quickness Class; Location – Field house or Football Field

8 – 10 am - Individual help

1 – 5 pm - Weight room

6:30 – 7:45 pm - Speed, Agility, Quickness Class; Location – gym or Football Field

Wednesdays – April 9, 16

7 – 7:45 am - Core Class; Location – weight room

8 – noon - Exercise Phys. Clinic

1:30- 2:30 pm - Meeting

4:30 – 5:30 pm - Regeneration; Location – weight room or gym

7:00 – 8:00 pm - Intervals; Location – gym

Thursdays – April 10, 17

6:30 – 7:45 am - Speed, Agility, Quickness Class; Location – Field House

8:00 – noon - Weight room

1 – 5 pm - Weight Room

5:30 – 6:30 pm - Speed, Agility, Quickness Class; Location - Gym

Fridays – April 11

7 – 8 am - Work Capacity; Location – Gym

9:30 – noon - Weight room

2:30 – 3:30 pm - Work Capacity; Location – Field House

Friday – April 18

3:30 – 5:00 pm - Work Capacity – football field/outdoors

Saturdays – April 12, 19

10 – 11 am - Core Class – intermediate/advanced

11 – noon - Core Class – advanced (have attended more than 5 core classes over past year)

Noon – 1 pm - Pool (rehab) session

SPRING SEMESTER STRENGTH AND CONDITIONING SCHEDULE

MONDAY, APRIL 28 – FRIDAY, MAY 2

 

Mondays – April 28

6 – 8 am - Weight Room

8 – 10 am - Individual help

10 – noon - Weight Room

1:30 – 4:30 - Weight Room

5 – 6 pm - Intervals (bleachers) – Location – gym or outdoors

Tuesdays – April 29

8 – 10 am - Individual help

1 – 5 pm - Weight room

7 – 8:30 pm - Pool Session

Wednesdays – April 30

7 – 7:45 am - Core Class; Location – weight room

8 – noon - Exercise Phys. Clinic

1:30- 2:30 pm - Meeting

Thursdays – May 1

Colby Liberal Arts Symposium – NO CLASSES

Fridays – May 2

8 - noon - Weight Room

SPRING SEMESTER STRENGTH AND CONDITIONING SCHEDULE

MONDAY, MAY 5 – WEDNESDAY, MAY 7

Mondays – May 5

8 – noon - Individual help – technique, training program design etc. (send email for time)

1:30 – 4:30- Individual help – technique, training program design, etc. (send email for time)

5 – 6 pm - Intervals (bleachers) – Location – gym or outdoors

Tuesdays – May 6

8 – noon - Individual help – technique, training program design etc. (send email for time)

1:30 – 5 - Individual help – technique, training program design, etc. (send email for time)

Wednesdays – May 7

7 – 7:45 am - Core Class; Location – weight room

8 – noon - Exercise Phys. Clinic

1:30- 2:30 pm - Meeting

2:30 – 7:30 pm - Individual help – technique, training program design, etc. (send email for time)

**For more questions regarding classes, please e-mail dstrout@colby.edu

 **CLASSES OPEN TO ALL STUDENTS**

**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