1. CENCAL Strength & Conditioning
Weightlifting & Sports Performance Internship
Nick Diaz, BA,MA, ACSM CPT, USAW I Brandon Taylor, BS, USAW II, USATF Lara Killick, BA(Hons.), MA (Dist.), PhD
Health Exercise & Sports Science Graduate Student Owner & Head Coach Assistant Professor/ Director of Graduate Studies
University of the Pacific Cencal Strength & Conditioning University of the Pacific
My internship for the fall 2015 semester was with Cencal
strength and conditioning located in Stockton California.
My advisor for this internship was Brandon Taylor, owner
of Cencal strength. I also worked alongside the head coach
Ken Martinez.
I reported to my internship site 2-4 days a week averaging
8-12 hours. The first phase of my internship had me
working with the general population. This included both
men and women with a diverse age range. I acted as a
coach for the weightlifting classes provided at Cencal.
I also worked with competitive Crossfit and Olympic
weightlifting athletes. The second phase of this internship
placed me with a high school and middle school
population. I represented Cencal as a coach for their sports
performance classes.
OVERVIEW
Cencal is home to USA Weightlifting (USAW) athletes.
This facility offers training programs and equipment
needed to meet every individual’s goals. Members are
taught the basics in Olympic weightlifting ,and general to
advanced weight training. Cencal strength is also home to
Cencal Sports Performance, a program dedicated to
helping athletes achieve success in their given sport. The
sports performance center is located on the south side of
Cencal. Individuals in the sports performance program
range from high school to pro level athletes.
Cencal Strength & Conditioning is located at
9937 Lower Sacramento Rd
Stockton, CA 95210
209-986-1426
CENCAL OBJECTIVES
My internship with Cencal strength and conditioning
began in the fall semester of 2015. My goals and objectives
for this internship were:
• Develop and monitor strength, conditioning, and
flexibility programs for clients of various abilities and
concerns.
• Assist in fitness testing, computation of results, and
evaluation of athletes.
• Apply basic knowledge in management, safety, and
procedures used in maintaining a strength and
conditioning facility.
• Develop effective motivating procedures to assist in an
individual’s success in all areas of performance.
• Establish a new library of exercises used in the sport of:
weightlifting, powerlifting, gymnastics, and high
intensity training.
ACTIVITIES
The following are examples of classes provided at Cencal
strength and conditioning. The first is a workout taken
from the weightlifting class which is marketed towards
Crossfit athletes and the general population. The second is
from the sports performance program tailored towards
athletes.
CENCAL WORKOUT OF THE DAY
WARM UP
10 hang snatches 5 push ups
10 OH squats 10 squats
50 jump ropes 15 sit ups
(3 rounds) (3 rounds)
STRENGTH
Every 90 sec for 6 sets
* Snatch x 1
* Hang snatch x 1
* Chest to bar pull ups x 5
CONDITIONING
18 min AMRAP:
* 9 T2b
* 12 box jumps
* 15 wall balls
* 18 double unders
SPORTS PERFORMANCE - POWER/STRENGTH
WARM UP
TRX Row 3x10
Squat Jumps 3x10
MB OH Lunge 3x10
POWER
Trap Bar Deadlift 8x5
Power Bounds 8x10 yards
STRENGTH
Bench Press 5x5
SPORTS PERFORMANCE - SPEED/AGILITY
AGILITY
Linear quick feet x 10
Icky shuffle x 10
Lateral quick feet x 10
SPEED
10 yard sprint x 10
Sled drag x 10
10 yard sprint x 10
Low sled push x 10
REFLECTION
I would like to think of Cencal as the start to my rapid
obsession with weightlifting. Immediately upon starting at
Cencal I attended my first USAW sports performance
course. Upon completion I obtained my USAW level 1
sports performance certification. This was a starting point
in my career as a weightlifter and coach. This is where
Cencal provided me the tools necessary to not only
improve my skills as a weightlifter, but as a coach to
others. I learned a lot from observing different lifters,
learning techniques and terms I was unfamiliar with, and
the overall culture.
The people who are apart of Cencal both coaches and
members love what they do. It is a second home for fitness
enthusiasts, competitive athletes, and your average person
who has school or a full time job. It truly shows that hard
work can pay off if you put that energy in the right
direction. As I keep progressing in my career, I look
forward to the opportunities I may have as a weightlifter,
coach, and role model.
RESPONSIBILITIES
I was in charge of the 9am weightlifting class and 10am
free period on Tuesdays and Thursday. I would arrive
before class and set up and review the workout for the
day. I would monitor athletes and members during their
workout and adjust accordingly for any issues.
I would report to Cencal for the 5pm and 6pm classes on
Mondays and Thursdays for the sports performance
program. I worked with youths whose ages ranged from
12-18 years old. This program was geared towards
strength, speed, and agility training