Lewis and Clark Athletes Gear Up for Spring with Strength and Conditioning Program

Godfrey, Ill. — Lewis and Clark Community College athletes are ramping up their preparation for spring sports, guided by a comprehensive strength and conditioning program designed to enhance performance, prevent injuries, and build confidence.

Dustin Duncan, the college's head strength and conditioning coach, said the training varies depending on whether athletes are in-season or out. "Teams in season are transitioning from off-season hypertrophy work to strength-speed or strength-power training. Everything is tailored to the sport's demands, with a focus on injury prevention and safely returning athletes to play," Duncan said. "We prioritize student-athlete safety and want everyone healthy to perform for their team."

Strength and conditioning also builds confidence heading into competition. "Knowing they've done everything necessary to perform at their highest level gives athletes a mental edge," Duncan said. "Seeing improvements in testing numbers or just feeling stronger boosts confidence for the season."

As practice and game schedules intensify, Duncan tailors programs to keep athletes healthy. "We taper workouts as game days approach. Some teams do 'game-day lifts,' focused on activating specific muscles, mobility, and stretching, while adjusting sets, reps, and weights to avoid soreness or fatigue," he said.

Incoming student-athletes experience the full scope of the program from the start. "We conduct testing in August, December, and May. Freshmen start with baseline data, which we build from, and each sport undergoes a needs analysis to individualize training," Duncan said.

Having a dedicated strength and conditioning program gives Lewis and Clark athletes a competitive edge. "It helps those with prior experience transition smoothly and supports those new to the weight room, getting them comfortable and progressing quickly. Neuromuscular adaptations early on get everyone up to speed," he said.

With safety, performance, and individualized development at the core, Lewis and Clark athletes are entering the spring season stronger, more confident, and ready to compete.

Written by: Alexandra Dunn, Athletics Social Media Coordinator