Strength and Conditioning Program at Virginia Commonwealth University
Visit the VCU Strength and Conditioning YouTube site

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.

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

Exercises and Descriptions

Tim Kontos – Head Strength and Conditioning Coach
Tim Kontos is in his eleventh 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, Alexandra, and a son, Zane.

Kontos is also a  Level 1 Coach through USA Track and Field and a Club Coach through USA Weightlifting.

Daniel Roose  - Men’s Basketball Strength and Conditioning Coach
Behind many successful basketball programs are people who are crucial to the program, but may not get much time in the spotlight.

Virginia Commonwealth University men’s basketball coach Shaka Smart added one of those type of people with the addition of Daniel Roose as the Strength and Conditioning Coach.

“We’re thrilled about adding Daniel to our staff,” Smart commented. “He is a high energy guy with a terrific background and exceptional people skills.”

Roose comes to VCU after two years at UNC Pembroke, where he was in charge of the strength and conditioning of all 16 athletic programs for the Braves.

“Daniel Is a fantastic motivator who possesses a great skill in working with our guys,” Smart added. “His knowledge in and around the weight room is outstanding and he’ll have us ready to play our style of play when we get into our preseason workouts.”

Prior to UNC Pembroke, Roose was the director of strength and conditioning at Marshall University where he worked directly with the basketball, volleyball, baseball and softball programs, but was in charge of designing training programs for all 15 varsity sports for the Thundering Herd

In addition to Marshall, he also spent a year at Campbell University, serving as the head strength and conditioning coach for the Camels.

Nationally certified by the National Strength and Conditioning Association, Roose has also been tabbed as a Level 1 coach by the United States Weightlifting Association.

He earned his bachelor’s degree in physical education from Appalachian State in 2001 and later earned his master’s degree in exercise physiology from Marshall in 2006.

Ryan Horn- Assistant Strength and Conditioning Coach
Ryan is in his first year as an assistant strength and conditioning coach for VCU.  He is directly responsible for program design and implementation for Men’s track and field, Men’s Golf, and Men’s and Women’s Soccer. 

Prior to coming to VCU, Ryan played football at James Madison University from 2003-2005. Ryan was an Assistant Strength and Conditioning coach at Robert Morris University.

In May 2007 Ryan graduated from Shepherd University with degree in Exercise Science and obtained his Masters Degree in Sport Leadership from the VCU SportsCenter in 2008.

Ryan is also a certified Sports Performance Coach through USA Weightlifing and a Level 1 Coach through USA Track and Field.

Ryan and his wife, Ashley, have a son named Landon and currently reside in the Richmond area.

DJ Bognar – Graduate Assistant Strength and Conditioning Coach
DJ is in his first year as a Graduate Assistant Strength and Conditioning Coach for VCU.  He is directly responsible for program design and implementation for Women’s Track and Field, Women’s Cross Country, and Field Hockey.  Before joining the VCU Strength Staff, he was an undergraduate Assistant Strength Coach at the University of Richmond from 2005 – 2007.  He graduated from VCU in May 2008 with a Bachelor’s Degree in Applied Health Science and is currently completing coursework to earn his Master’s Degree in Sport Leadership at the VCU SportsCenter.  He is certified through USA Weightlifting and the American Kettlebell Club.




© 2008 - Virginia Commonwealth University
All rights reserved.