AIR FORCE OFFICIAL ATHLETIC SITE

Strength & Conditioning


Exercise Demonstration Videos
Warmup A-Skips B-Skips Butt Kicks BW Run Carioca Change Direction Crossovers C-Skips Froggy High Knees High Skip High Lat Shuffle Low Lat Shuffle Slow Jog Stiff Leg Run Stiff Leg Crossover Crossover Bound Dynamic Flexibility Ankle to Hip Crossover Front Behind Forward Lunge Lean Back Hockey Lunge Knee Tuck Quad Stretch Knee Tuck Leg Swing Lunge Out on All Fours Lunge Walk Palms to Floor Lunge Walk Open Hips Over-Under Hurdles Reverse Lunge Twist Reverse Lunge Side Lunge Pivot Single Leg_Straight Leg touch Spiderman Twisting Lunge - Elbow to Knee Twisting Lunge - Palms to Floor Plyometric Medicine Ball_underhand overhead throw Barbell Total Body Exercises Clean and Jerk Clean High Pull Hang Clean Power Jerk Push Press Behind Push Press Front Split Alternating Foot Jerk Split Alternating Foot Snatch Squats Dumbbell Total Body Exercises DB Alt Foot Jerk DB Hang Alt Foot Snatch DB Hang Squat Clean DB OH Drop Squat DB Push Press DB Squat Cleans DB Squat Shoulder Press Barbell Lower Body Exercises Dead Lift Front Squats Good Morning Lat Lunge Lateral Squats Lunge Overhead Squats RDL SLDL Squats Walk Lunge	DB and other Lower Body Exercises DB One-Leg Front Squat DB One-Leg Squat DB Front Squat DB Lat Lunge DB Lat Squat DB Lunge DB SLDL DB Squat Leg Curl Stabilization Trunk Two-hand Bar Twist Dec Crunch Dec Twist Crunch MB One-Arm Decline Throw MB Alt. Reverse Crunch MB Decline Overhead Throw MB Overhead Twisting Throw MB Decline Pushdowns MB Decline Twisting Pushdowns MB Figure 8 MB Kneeling Overhead Throw MB Lunge Twisting Throw MB Off-Center Twisting Throw MB Reverse Back Extensions MB Twisting Throw MB Woodchop MR Seated Twist Seated Twist Clean Floor Squat Suitcase Crunch Trunk Twist Weighted Back Extensions Weighted Glute Ham Raises Weighted Partner Twist Upper Body (Machine) Pulldowns Seated Row Barbell Upper Body Bench Bent Row Incline Press Shoulder Press Manual Resistance (MR) Upper Body Exercises MR Front Raise MR Lateral Raise MR Lying Triceps MR Seated Row MR Upright Row Dumbbell Upper Body Exercises DB Bench Press DB Bent Lateral Raise DB Flys DB Front Raise DB Incline Press DB Lateral Raise DB Pullover DB Rows DB Shoulder Press DB Upright Row Rotator_Scapular Exercises Empty Cans External Rotation Internal Rotation VW Neck Exercises MR Neck Flexion Extension MR Neck Lateral Flexion

Staff

Philosophy

Facilities

Photo Gallery

2008-09 Strength & Conditioning Champions

Strength and Conditioning Video

All-Time Strength Records

Staff:

Buck Blackwood	719-333-0981
Jeff Kipp	719-333-0980
Drew Bodette	719-333-4817
Kim Pinske	719-333-4079
Overton Spence	719-333-7477
Jack Braley	719-333-0981

Buck Blackwood, Olympic Strength and Conditioning Director

Buck began his coaching career at the Air Force Academy in 2003 when he was hired as an assistant strength and conditioning coach. Prior to being hired full-time Buck was a volunteer coach for two years at AFA, and spent two years as the graduate assistant strength and conditioning coach at Montana State University.

Buck received his B.A. degree from Willamette University in 1997 and his M.S. degree in exercise science from Montana State University in 1999. Buck is NSCA (National Strength and Conditioning Association) certified, as a strength and conditioning specialist. He is also certified by USA Weightlifting as a level one club coach. Buck was a member of the 1999 Montana State team that won the National Collegiate weightlifting title. He also lifted a top-ten total at the 2002 Senior Nationals.

Originally from Bozeman, MT., Buck and his wife, Lyndsay, have one son, Ridge.

Drew Bodette, Assistant Strength and Conditioning Coach

Drew began his career with the Air Force in the fall of 2007. Prior to his position here, Drew was the Director of Strength and conditioning at his alma mater, The University of Northern Colorado, where he received his Bachelors degree in Kinesiology and his Masters degree in Exercise physiology. Drew also spent five years at the University of Denver as an assistant strength coach for the National Championship Hockey teams. Before his position at Denver he served as an assistant at the University of Pittsburgh, in Pennsylvania for the 2000-01 season.

He is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association and also senior level club coach through the United States Weightlifting Federation.

Drew, originally from South Glens Falls, New York, and his wife Amy reside in Colorado Springs.

Jeff Kipp, Assistant Strength and Conditioning Coach

Jeff began his Air Force Academy coaching career in 2004 when he was hired as an assistant strength and conditioning coach. Prior to joining the staff at the Air Force Academy, Jeff served as a performance coach at Velocity Sports Performance in Denver and Evergreen. Prior to his stint with Velocity, Jeff was an assistant strength and conditioning coach at the University of Denver. Jeff began his collegiate strength and conditioning coaching career as the Director of Strength and Conditioning at the Colorado School of Mines.

Jeff received his bachelor's of science degree in kinesiology from Texas A&M University in 1995 and his master's of science in exercise science from the University of Northern Colorado in 2004. Jeff also holds credentials as a strength and conditioning specialist through the National Strength and Conditioning Association (NSCA) and is also a member of the Collegiate Strength and Conditioning Coaches Association, USA Weightlifting, and USA Track and Field, and the National Association of Speed and Explosion.

Originally from Houston, TX, Jeff now resides in Monument, CO with his wife Vicki and their sons Brayden and Carter.

Jack Braley, Assistant Strength and Conditioning Coach

Jack graduated for the University of Nebraska in 1956 with a B.S. in Biological Science and Physical Education. He was an assistant football coach at NU from 1957 to1962. He moved to Scotts Bluff Jr. College as Head football coach from 1962 to 1964. In 1965 Jack joined the Air Force Academy football staff where he coached the defensive secondary and acted as the strength and conditioning coach. In 1978 he assumed the position of Physical Development Coordinator in the Physical Education Department. In 1980 Jack became the first full time Head strength coach for the Air Force Academy. He held this position until 1998 when he retired and assumed a part time job as assistant strength coach.

Kim Pinske, Assistant Strength and Conditioning Coach

Kim began her coaching stint at the Air Force Academy in August of 2007 when she was hired as an assistant strength and conditioning coach. Prior to being hired full-time Kim was the NSCA student assistant award recipient and intern for AFA for one year.

Kim received her B.S. in Sport and Recreation Management in 2003 from the University of Minnesota and her M.S. in Nutrition and Exercise Science in 2007 from North Dakota State University. While at Minnesota she was a member of the volleyball team where she served as a two-time captain, three time all-conference selection, and is in the top 10 all-time for digs in a match and career, as well as service aces in a season and career. She was also an NSCA All-American and nominated twice for athlete of the year and woman of the year.

While at NDSU, she spent two years as a graduate assistant under Jim Kramer for the Strength and Conditioning Department, and her final semester moved into the role as the Interim Associate Director for Athletic Performance. Kim is NSCA (National Strength and Conditioning Association) certified as a Strength and Conditioning Specialist (CSCS), a member of the Collegiate Strength and Conditioning Coaches Association (CSCCa) and National Association for Speed and Explosion (NASE). Kim serves as the NSCA State Director for Colorado and is certified by USA Weightlifting as a Level One Club Coach and secretary of the CO-LWC.

Originally from Gary, MN, Kim resides in Colorado Springs.

1Lt Overton Spence, Assistant Strength and Conditioning Coach

1Lt Overton Spence assumed his duties as a strength and conditioning coach at the Academy in 2009. Prior to his current assignment, he was a contracting officer from 2006 to 2009 at Ellsworth AFB, South Dakota. Throughout his assignment at Ellsworth, he was responsible for the government purchase card program and also served as the Deputy Flight Commander for the Construction Flight.

In addition to his military duties, he stayed active in the fitness career field as an assistant football coach and the strength training coach for an area high school.

Overton received his Bachelor of Science degree from the Air Force Academy in 2006 as a commissioned officer. He is a four-year football letter winner and was named to the All-Mountain West Conference second team as a senior. Prior to accepting the nomination to the Academy, he attended the Academy's prep school for one year where he was named football's Defensive Player of the Year.

Originally from Jacksonville, Fla., Overton now resides in Colorado Springs, Colo.

Philosophy:

The two primary goals for all athletes participating in strength and conditioning programs at the Air Force Academy is to improve performance and reduce the opportunity for injury. In short, we want to enhance athletic performance and keep our athletes as free from injury as possible. To accomplish those goals we adhere to the following guidelines:

Emphasize Olympic-style exercises each workout
Develop as much power and speed capability as possible
Develop as much athleticism as possible
Dumbbell training is a priority
Free weight training is an area of emphasis
Training movements rather than muscle groups is a focus
Make significant use of water as form of resistance
Training the core is a priority

We expect our athletes to train with great intensity, follow the training program provided to them, and to know at all times they have outworked and are better prepared than their opponents.

Varsity Weight Room

Falcon Athletic Center Weight Room

Facilities:

Varsity Weight Room

The Falcon Athletic Center weight room compliments the varsity weight room, which opened in the spring of 1993. The varsity weight room is over 12,000 sq ft in size and is located in the cadet gymnasium.

Among the features of the varsity weight room is:

4-lane 40-yard track down the center of the room
12 Olympic lifting platforms
12 squat racks
10 flat bench and 10 incline stations
3 sets of dumbbells from 5-170 lbs.
Additional traditional equipment includes:
1 leg press
1 multi-hip
1 Smith machine
2 leg extensions
6 leg curls
6 lat pull/seated row combinations
6 back extension/glute ham machines
Various free standing flat, incline, and decline benches

Additional supplemental equipment includes:

4 110 lb. water filled logs (with additional weight capability)
Kegs ranging from 30 lbs to 240 lbs
3 tractor tires with weight storage so resistance is adjustable

While the varsity weight room may not be the newest strength and conditioning facility on base it is still one of the outstanding facilities in the Mountain West Conference and the nation. The goal is to continue to upgrade and improve this facility to maintain that status.

Falcon Athletic Center Weight Room

The Falcon Athletic Center (FAC) weight room opened in January, 2003 and is located in the Falcon Athletic Center. The FAC weight room is 23,000 square feet. It is considered to be one of the finest strength and conditioning facilities in the country.

Among the features of the FAC weight room is:

4-lane 65-yard track with built in over speed ramp
48 multi-station platforms where the Olympic lifts, squats, bench and incline press can be performed
48 specially built dumbbell platforms where all dumbbell training is performed
Multiple sets of dumbbells in 2.5 lb. increments from 5 lbs. to 170 lbs
15 Keiser squat machines with the capability to measure and display power output
Additional traditional equipment includes:
1 leg press
1 multi-hip
1 Smith machine
2 leg extensions
15 standing leg curls
15 glute ham benches
15 decline benches

Additional supplemental equipment includes:

10 110 lb. water filled logs (with additional weight capability)
Kegs ranging from 30 lbs to 260 lbs
4 tractor tires with weight storage so resistance is adjustable
Water filled dumbbells from 60 lbs. to 170 lbs.
24 sandbags from 75 - 200 lbs