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An Introduction to Strength and Conditioning Training

An Introduction to Strength and Conditioning Training. David Lasini Strength & Conditioning Coach Sports Institute Northern Ireland. Psychological Preparation. Tactical Preparation. Technical Preparation. Physical Preparation. Elements of Athlete Preparation. Strength. Endurance. Speed.

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An Introduction to Strength and Conditioning Training

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  1. An Introduction toStrength and Conditioning Training David Lasini Strength & Conditioning Coach Sports Institute Northern Ireland

  2. Psychological Preparation Tactical Preparation Technical Preparation Physical Preparation Elements of Athlete Preparation

  3. Strength Endurance Speed Co-ordination Flexibility Muscular Endurance Endurance of Speed Agility Mobility Power Perfect Co-ordination Full range of motion Max Strength Anaerobic Endurance Aerobic Endurance Max Speed Qualities of Physical Preparation

  4. Strength & Conditioning can be… • Strength Training • Speed and Agility Training • Metabolic Training • Co-ordination / Proprioception • Flexibility • Recovery • Rehabilitation / Prehabilitation • Training Planning

  5. 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 athlete’s performance.

  6. Types of strength • General strength • Maximum Strength • Specific Strength • Strength endurance • Power

  7. How do we train strength

  8. Different equipment

  9. Speed & Agility • Acceleration / Deceleration • Speed • Plyometrics • Change of direction • Technique

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

  11. Co-ordination / Proprioception • Technique • Balance • Awareness • Reaction

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

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

  14. Recovery • Nutritional • Fluid • Food • Psychological • Relaxation • Sleep • Neurological • Massage

  15. Rehabilitation / Prehabilitation • Return from injury • Prevent injury / minimise risk/severity • Medical integration • Sport specific

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

  17. Training Variables • General Principles • Progressive overload • Specificity • Individualisation • Reversibility • Variation • Recovery • Specific Principles • Intensity • Frequency • Duration • Program type

  18. 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

  19. “Before I get in the ring, I’d 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

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