An Introduction to Strength and Conditioning Training

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An Introduction toStrength and Conditioning
Training

• David Lasini
• Strength Conditioning Coach
• Sports Institute Northern Ireland

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Elements of Athlete Preparation
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Qualities of Physical Preparation
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Strength Conditioning can be

• Strength Training
• Speed and Agility Training
• Metabolic Training
• Co-ordination / Proprioception
• Flexibility
• Recovery
• Rehabilitation / Prehabilitation
• Training Planning

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Lets look at strength and sport!!!

• Strength development in sport is not just about
  getting strong.
• It is to serve the specific needs of a given
  sport.
• And most of all to improve the athletes
  performance.

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Types of strength

• General strength
• Maximum Strength
• Specific Strength
• Strength endurance
• Power

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How do we train strength
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Different equipment
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Speed Agility

• Acceleration / Deceleration
• Speed
• Plyometrics
• Change of direction
• Technique

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Metabolic Training

• Anaerobic / Intermittent
• Aerobic / Endurance
• Activities
• Running
• Rowing
• Cycling
• X-trainer
• Boxing
• Swimming / Deep water running

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Co-ordination / Proprioception

• Technique
• Balance
• Awareness
• Reaction

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Flexibility

• Range of Motion
• Muscle / Joint / Connective tissue
• Stretching
• Static Dynamic
• Warm-up
• Cool-down

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Recovery

• Return to normal function
• Session / Day / Week / Month / Year
• Physical / Physiological
• Stretching
• Ice Baths / Ice Massage
• Pool
• Massage
• Active Recovery
• Sleep

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Recovery

• Nutritional
• Fluid
• Food
• Psychological
• Relaxation
• Sleep
• Neurological
• Massage

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Rehabilitation / Prehabilitation

• Return from injury
• Prevent injury / minimise risk/severity
• Medical integration
• Sport specific

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Training Planning

• Periodization
• 4 year - 2 year - 1 year - Season - Phase - Month
  - Week - Day - Session - Exercise
• Integrating all aspects
• Complementing enhancing technical training

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Training Variables

• General Principles
• Progressive overload
• Specificity
• Individualisation
• Reversibility
• Variation
• Recovery

• Specific Principles
• Intensity
• Frequency
• Duration
• Program type

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Program Variables

• Exercise Classification
• Relevance to an individual athlete
• Training age
• Joints involved
• Period of training

• Selection and Sequencing
• Choice of exercise
• Order of exercise
• Volume of exercise
• Rest Periods
• Resistance to be used
• Reps per set
• Sets per exercise
• Speed of movement

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Before I get in the ring, Id have already won
or lost it out on the road. The real part is won
or lost far away from witnesses - behind the
lines, in the gym, and out there on the road,
long before I dance under those lights.
-Muhammad Ali