Strength and Conditioning Program at Virginia Commonwealth University
Mission Statement
The Mission of Virginia Commonwealth University's Strength and Conditioning Program is to provide Virginia Commonwealth University athletes with the tools to develop and optimize their athletic capabilities. Athletes will also maximize their potential through the development of their character, work ethic, and self discipline.
Training Philosophy
 The basic training philosophy of the Virginia Commonwealth University Strength and Conditioning department is to teach athletes how to control their bodies and physical actions both on the court/field and in the weight room. This is done through the use of ground based, free weight programs, which teach an athlete proprioception, or the athlete's awareness of their bodies in space. Athletes are taught to apply force rapidly and/or at high velocities through the use of speed-strength training. Each strength and conditioning program is designed specifically for an individual sport and then modifications are made to fit each athlete within that sport. These modifications are made to fit an individual's strength or weaknesses as well as their sport position needs.
The programs are designed to challenge the athletes on a daily basis in order to keep them fresh and excited.
We believe that strength, speed, and conditioning is a privilege that must be utilized to the fullest whenever the opportunity arises.
Facilities
 VCU athletes complete their workouts in the VCU Strength Center, located behind the Sports Medicine Center in the first floor of the Bowe Street Parking Deck. This facility opened in early 2003 is a 5000 square foot weight room which houses the following equipment:
10 Power Rack Platform combinations
3 Louie Simmons patented Reverse Hypers
3 Glute-Ham-Raise benches
3 Belt Squat platforms
Dumbbells from 5 to 120lbs
Staff
Tim Kontos – Head Strength and Conditioning Coach
Tim Kontos is in his ninth year as the Strength and Conditioning Coach for Virginia Commonwealth University athletes. In his position, Kontos, a Certified Strength and Conditioning Specialist with the National Strength and Conditioning Association, designs, implements, and supervises all strength, speed and agility programs for all the athletic programs. He instructs the athletes on proper weight lifting technique and manages, supervises and coordinates weight room activities. Kontos deals very closely with VCU athlete’s nutrition. He consults with athletes on proper eating habits as well as increasing their performance on the court or field through proper nutrition. Kontos gives several guest lectures a year on the values of proper nutrition as well as various supplements. Kontos, a firm believer in leading by example, is a competitive powerlifter. He has over a two times body weight bench press in the 181lb weight class with a lift of 400. He also placed second at the United States Power lifting Federation Deadlift Nationals in 1998 with a lift of 570 pounds.
Kontos, a native of Richmond, spent two years as the Strength and
Conditioning Coach for the Radford University Ice Hockey Team. He supervised off-ice workouts for speed and strength training and coordinated team nutrition. Kontos received his bachelor’s degree from Radford in 1997. Tim and his wife, Angie, have a daughter
Assistant Strength Coach - Danny Vega
Danny Vega enters his first year as the strength and conditioning coach for VCU’s men's basketball and men's and women's tennis programs after spending the past two years at the University of Florida.
Vega comes to VCU after spending the last two years working with the men's and women's basketball, tennis, and golf programs at the University of Florida, where he received his M.S. in Human Performance.
Prior to his arrival at the University of Florida, Vega played football and received his B.A. in Political Science from Columbia University in New York, NY. Vega is a member of the National Strength and Conditioning Association and is a Certified Strength and Conditioning Specialist.
Assistant Strength Coach – David Adamson
David is in his second year as an assistant strength and conditioning coach for VCU. He is directly responsible for program design and implementation for men’s and women’s track and field, women’s cross country, and field hockey. Prior to coming to VCU, David worked at the University of Wisconsin – La Crosse, Arizona State University, and Winona State University. In 2003, he graduated from the University of Wisconsin – La Crosse and in 2006 received his masters in Sport Leadership at VCU. David is also a competitive powerlifter, and has obtained a 1365 total in the 198 lb weight class.
Assistant Strength and Conditioning Coach -
Sarah Walls
Sarah Walls is in her first year with the Rams’ strength and conditioning staff as a graduate assistant working with men’s and women’s soccer, golf, and men’s cross country. Graduating Magna Cum Laude, Sarah earned a bachelor’s of science degree from Virginia Tech in 2003. Since leaving Blacksburg, Sarah has spent time working at George Mason University in Fairfax, Virginia in the Strength department. Here she worked with the athletes of women’s tennis, men’s tennis, men’s volleyball, and men’s soccer. At the same time, Sarah also worked for Life Time Fitness in Fairfax, Virginia helping manage and develop innovative training programs. In addition, she is a contributing writer for the magazine Muscle and Fitness HERS.
Undergraduate Strength Coach – Michael Glatter
Michael is assisting the strength coaches with implementing their programs for the athletes through the fall semester. He is an Applied Health Science major and will be obtaining his degree in the spring. In the past, Michael competed in two powerlifting meets at the weight class of 165 lbs.
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