The philosophy of the strength and conditioning department is to provide a program that incorporates a variety of proven strength and conditioning training principles and methods with the ultimate goal of "Building a Better Athlete." The program encompasses the main components for overall sport fitness: strength, power, speed, agility, sport specific conditioning, flexibility and sports nutrition. In addition, the program includes exercises and drills that focus on basic and dynamic balance and coordination, all of which are designed to assist in improving the movement patterns of the student-athlete. St. John's Strength and Conditioning believes that this type of program is essential in developing a competitor's complete athleticism.

St. John's strength and conditioning programs incorporate a wide variety of methods and styles of training. Olympic lifts, conventional weightlifting exercises, body weight strength exercises, circuits and interval training, speed development drills and plyometrics are all taught to the student-athlete in order to fully develop each component of sport fitness. The primary objectives are to educate the student-athlete with regard to proper exercise technique, progression and exercise selection. Proper exercise technique is always a priority in each strength and conditioning session. The year-round program provided is divided into three periods: preseason, in-season and off-season. During these periods the types of exercises performed, and the volume and intensity of training are manipulated to provide the appropriate amounts of stimuli in order to achieve peak performance levels. This is all accomplished through progressive overload and periodization.

Since each sport places different physiological, neurological and musculo-skeletal demands on the student-athlete's body, programs are designed specifically for each sport. Also, because each student-athlete is different, the programs will be designed to improve the individual athlete's strengths and weaknesses, improving overall performance levels. An increase in the performance levels of the individual athlete will in turn result in an increase in the overall team success.

Performance testing is conducted at various points throughout the year in order to measure the physical capabilities and progress of each student-athlete. The strength and conditioning staff will then utilize this information to assist with the development of team and individual training goals. This supports student-athletes in their continued pursuit of excellence.