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What is Strength and Conditioning?
What is Strength and Conditioning?
Strength & Conditioning is the practical application of sports science on athletes working towards developing;
An Athletes’ Speed, Strength and Power through the use of various training principles
A structured, detailed training programme that makes use of times throughout a seasonal cycle whereby functional- over training, tapers and rest can all be strategically used to optimise the athlete’s performance
How can S&C help me?
How can S&C help me?
Imagine being 2% faster than your opposition, being able to jump 3 inches higher, or throw 3 metres further... for an entire game... without injury!
These are elements that can make a huge difference to a performance in sport. Whilst these increments may seem small, when considered across an entire match, season or career, S&C can give you the edge that others may not be able to match.
Think about Cristiano Ronaldo. How is it that he has been so good, for so long? He looks after his body and has turned it into a machine that is perfectly adapted to playing football at a high level.
What can S&C help me to develop?
What can S&C help me to develop?
Good movement mechanics- It can help you to perform movements with good quality and efficiency. It will increase your mobility and flexibility.
Develop the attributes needed for your sport- Each sport is different and needs different things to make a performer successful. Speed in Football, Balance in Netball, Strength in Rugby.
Develop detailed and accurate techniques- Have you ever been taught to run, jump or throw? S&C can help you to improve technique in these areas.
Prevent injuries- Being stronger and more prepared for your sport means that you will resist injuries and become a more robust athlete.
Knowledge of your body and your limits- By pushing yourself to the limits you will overcome hurdles you didn't think possible and challenge your body to reach it's potential.
The coach will build a comprehensive picture of the athlete's strength and weaknesses in movements that are specific to their sport.
Example of a year long plan for a rugby athlete.
What will S&C involve?
What will S&C involve?
The process of Strength and Conditioning is an informed one which is constantly changing based upon athlete improvements, injury occurrence and training/match schedules. This fluid process will always involve stages of,
Testing and needs analysis- Athletes will be taken through a battery of sports specific tests which will highlight areas which need improvement and those where strengths already lie.
Programming- Based on the needs analysis and test data, students will then be given a fully periodised programme based around a 2 or 3 session per week schedule. Consideration will be made to athlete calendar, volume of work and focus on specific training goals.
Re-Testing and Evaluation- This will be done constantly by the coach and will ensure that athletes are able to progress at the correct rate for them. Everything is individualised and specific to the needs of that athlete and their sport.
Hard work!- You will be asked to push yourself and give 100% to each session. It is important that training in the gym replicates the intensities on the field. Train how you want to play!
3 methods of S&C used by 6 time, Gold medal winning athlete
3 methods of S&C used by 6 time, Gold medal winning athlete
Sir Chris Hoy, showing how training can vary and is specific for every athlete.
Here he can be seen Back Squatting 200kg to develop immense strength in his legs to generate power on the bike during sprints.
Concentrating on core stability and balance using a ball. Notice how he is adopting a position similar to that on the bike.
Having to be helped off a static bike after an intense interval session mimicking the stresses on the anaerobic and aerobic systems during a race.
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