Strength and Conditioning
There are many principles related to strength and conditioning. When these principles are applied effectively, then an athlete can maximize his/her athletic potential. The principles can be applied and manipulated to induce a performance outcome. For instance, you can implement certain training procedures to make an athlete faster, jump higher, tackle harder, hit balls farther, and so on. Strength coaches are the professionals who master this art of manipulating the training principles to maximize an athlete’s performance. It takes an extensive understanding of these principles and the mental, physical, and physiological changes which they produce, to safely and effectively train an athlete. The right strength and conditioning program can make a champion. The wrong program can cause injury or never allow an athlete to reach their full potential.
First you must have a basic understanding of what a repetition is, a set is, what power is, and what strength is. A repetition is one complete movement of an exercise. It usually has two components. The components are a concentric contraction (muscle shortens) and an eccentric contraction (muscle lengthens). A set is a group of repetitions performed continuously without stopping. Power is work (force times distance) divided by time. So an athlete may run 40 yards (work) in 4.4 seconds. An athlete who runs faster is more powerful. Strength is measured as the maximum amount of force produced. A 400 lbs squat for one repetition (1 repetition maximum) is a measure of strength. Strength is not measured by time. In most sports, athletes will need to be both powerful and strong. Manipulation of training variables will help produce these changes in strength and power.
If an athlete makes it to college or the pros, he/she will be trained by the strength and conditioning staff. This staff has many jobs but all those jobs relate to one main objective. That objective is to keep their athletes in the best conditioning level possible. Unfortunately many high schools, club teams, and independent athletes can’t afford strength coaches. This job usually falls to the coach of that particular sport. Here the coach may not know biomechanics, exercise physiology, and sports medicine. Thus, the coach may not know how to best condition the athletes. This is why it is good for coaches to attend seminars and learn the proper conditioning protocols. Find out if your coaching staff has a person trained in strength and conditioning. This will make or break an athlete. If the program is strong and the coach is knowledgeable in this area, then an athlete may become the best athlete he/she can be. Without proper strength and conditioning, athletes
Below are areas available to members.
STRENGTH AND CONDITIONING
- Introduction
- The Role of the Strength Coach
- The Strength Coaches Role in Injury Prevention
- Designing a Program
- Methods and Modes
- Determining Periodization
- Determining Training Volume
- Assigning the Right Load to Lift
- Determining the Proper Amount
- Determining Frequency of Training
- Strength Coaches Role in Rehabilitation
- The Athletes Role and Responsibility in Strength and Conditioning
Principles of Strength and Conditioning
- Introduction
- Types of Muscle Contractions and Exercises
- Principles of Training
- Overload Principle
- Mode of Exercise
- Intensity of Exercise
- Assigning the Right Load to Lift
- Determining Frequency of Training
- Determining the Proper Amount of Rest
- Duration of Exercise
- Sports Specific or Specificity
- Training Volume
- Periodization
- Recording Process
- Detraining
Adaptations to Training
- Introduction
- Bone Adaptations
- Tendon Adaptations
- Neurological Adaptations
- Muscular Adaptations
- Cardiovascular Adaptations
- Pulmonary Adaptations
Flexibility
Strength Training in Young Athletes
Training to Reduce Injuries
- Introduction
- Training and Overuse Injuries
- Strength Ratios of Muscle Groups
- Muscle Fatigue
- Bone Conditioning
- Neurological Training
- Flexibility
- Environmental Training Conditions
- Mental Training
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