Select Page

SRWC Hours:
Mon-Fri: 6am-11pm
Sat-Sun: 9am-10pm
Sunday, September 9th: 12pm-10pm

Rec Plex Hours:
Mon-Fri: 8am-11pm
Sat-Sun: 9am-10pm
Sunday, September 9th: 12pm-10pm

Albee Pool:
Mon-Fri: 11:30am-2:30pm
Mon-Thurs: 6:15pm-9:00pm
No Evening Swim: 11/26
CLOSED: 11/27-11/29 and 12/16 – 1/3

Strength & Conditioning


Strength Training Programs

Whether you’re a novice, intermediate or advanced lifter we have programs that meet your needs. Strength training handouts are available near the locker rooms and by clicking on the links below.  Our staff can help answer any questions you have regarding our programs.

Cardio Program
Free Weight Program
Free Weight Superset Program
Hammer Strength Equipment Program
LifeFitness Equipment Program

Fitness Calculators

The calculators below are provided to give you an estimate of your current fitness levels and health. If you have any questions or concerns regarding your results, please contact Steve Brown (browns@uwosh.edu), Strength & Conditioning Coordinator.

One Rep Max Calculator
Body Mass Index Calculator

Body Mass Index (BMI) provides an estimate of body fatness of most people and is used to screen for weight categories that may lead to health problems. It is calculated based on height and weight. BMT does not, however, measure body fat directly. Factors such as age, gender and muscularity may impact BMI.

BMI classifications:

  • <18.5 = Underweight
  • 18.5-24.9 = Normal
  • 25.0-29.9 = Overweight
  • 30.0+ = Obese
VO2max (Rockport Walk Test) Calculator

VO2max is a measure of your cardiorespiratory fitness. The Rockport Walk Test is a field test used to estimate VO2max. To complete the test, user must complete 1.5 miles as quickly as possible (preferably on a track surface). Norm values for VO2max can be found here.