To maintain its status as a top team in the nation, Alabama gymnasts must stay in top form. Enter Travis Illian the Crimson Tide's strength and conditioning coach.

Illian, in his first year with the Crimson Tide, works hand in hand with the gymnastics coaches to modify the Tide program to make sure it best meets the needs of the current team. On average, the team spends nearly five hours a week improving and enhancing their flexibility as well as their physical and aerobic strength.

This preseason, the gymnasts spent two to three days conditioning in the gym and a day spinning. Each gymnast also is given a specific, individual routine that fits their needs.

Illian works closely with the Alabama coaching staff, especially assistant coach Bryan Raschilla, who designs, with input from Illian, the overall program.

The preseason workouts are designed to build the gymnast's core strength, Raschilla explained. "Once the season arrives, we are still building, but we don't increase our levels of frequency. We also add more joint stabilization exercises to prevent injury."

Illian's job isn't finished when the final Alabama gymnast competes at the NCAA Championships. Instead, he is busy preparing the squad's summer conditioning. The gymnasts get four to six weeks off depending on individual needs. Then it is back to maintaining the strength they worked so hard to develop over the past year.

Illian also leads the team through spinning, the core of the aerobic program. "While spinning is basically an aerobic exercise, we've modified it to be more strength oriented, more explosive," Raschilla said.

Leaner, faster and stronger. That is the aim of the Crimson Tide strength and conditioning program and staff for the athletes. Every step an Alabama gymnast makes to build these characteristics is just another step closer to another national championship title.