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Tiger Power Den Policies & Procedures

Open Hour and Make-Up Lift Reservations

• Make-up hours are:
  • Monday 9 AM - 3 PM
  • Tuesday 9 AM - 3 PM
  • Wednesday 9 AM - 3 PM
  • Thursday 9 AM - 3 PM
  • Friday 9 AM - 3 PM
• Students will need to make a reservation EVERY TIME they come in for a make-up lift
• All make-up lifts will take place in the TIGER POWER DEN
• You may schedule in-season and make-up lifts 7 days in advance
• If you have teammates that will be training with you, only ONE needs to make a reservation
• If you will not be attending your make-up lift please CANCEL your reservation
• Failure to attend reserved sessions will result in a cancelation of future make-up sessions

RIT Tiger Power Den Schedule - Fall 2023

RIT TO HOST USA WEIGHTLIFTING LEVEL I COACHING COURSE (NOV. 16-17, 2024)

Student-AthleteResources:
RIT Foam Rolling Guide
RIT Sports Nutrition Guide
RIT Meal Preparation Guide
CoachMe Plus Tutorials
Movement Demonstration

Mission Statement
RIT Sports Performance is dedicated to student-athlete growth and development through athlete education, character development and enhancing physical readiness.

Vision Statement
Implement programing which creates a universal culture and self-sufficient student-athletes.  Upon completion of this program student-athletes possess exceptional movement efficiency and a thorough understanding of healthy training and lifestyle practices.

Core Values

1. Injury Prevention – training to prepare for the rigors of sport and minimize the number of non-contact injuries
2. Evidence Based Practice – training programs will be rationalized through current scientific research and best applied practices
3. Coaching – building trusting relationships while encouraging competitiveness
4. Education – providing student-athletes with a progressive learning experience designed to increase awareness and enhance well-being
5. Adaptability – continued evaluation and improvement of training practices to remain of the forefront of sports performance programming

Program Philosophy
Performance enhancement comes from an athlete's ability to stay healthy and the continued participation in their sport.  Training programs target injury reduction through balanced training, movement quality and strength/power development.  Movement selection is functional, ground based, multi-joint and multi-planar.  Programs include but are not limited to: strength, power, speed, flexibility, mobility, nutrition, and recovery and leadership development.

• Functional Training - movements are typically ground-based, closed chain exercises emphasizing intermuscular coordination
• Balanced training – movement selection integrates equal amounts of upper/lower, push/pull, knee/hip, & unilateral/bilateral movements
• Core training – movements selected to improve the stability of torso musculature while enhancing force transfer ability from the floor to the extremities
• Strength/Power Development – Strength and speed are developed through a combination of sprinting, plyometrics, Powerlifting movements, Olympic Weightlifting and medicine ball training
• Programming - needs analysis are performed through review of current literature and collaboration with key stakeholders to develop the appropriate training program for each team
• Energy System Development – conditioning is developed based on common work-rest ratio and movement demands observed within each sport

Facility
The Tiger Power Den is a 3,000 square foot facility.  RIT student-athletes have access to 8 power racks, custom Ivanko dumbbells (5-120 lbs.), kettlebells, medicine balls and soft plyo boxes for strength and power development.  Treadmills, elliptical machines and spin bikes are available for energy system development, warm-up and rehabilitation.