Basics of Strength and Conditioning

Strength and conditioning (S&C) is a term that has been adapted to include several modalities of exercise . An S&C program depends on the performer and what their goals are and this determines the modalities that will be worked on. For example, a strength and power athlete will need to include weight training, sprint/agility, flexibility, plyometric and aerobic training (Ratamess, 2012)

S&C can be recommended for virtually everyone because it has been shown to enhance health, wellbeing and performance, S&C can also be applied by a sport’s therapist to a person’s injury prevention programme. The different modalities in S&C can help to strengthen soft tissue and improve proprioception which has been found in many research papers to help reduce the chances of certain injuries. For example plyometric training can reduce the chances of anterior cruciate ligament (ACL) injuries occurring in performers participating in sports that involve quick changing direction and jumping movements (Vescovi et al., 2008).

For more information visit my Plyometric page!

Plyometric Page

The Fitness Components of S&C

S&C targets multiple levels of fitness components which can be classified into two groups; the health-related fitness components and the skill-related fitness components.

The health-related components are designed to improve health and wellbeing.

Muscular Strength The maximal amount of force one can generate during a specific movement pattern.
Muscular Endurance The ability to sustain performance and resist fatigue.
Cardiovascular Endurance The ability to perform prolonged aerobic at moderate to high exercise intensities.
Flexibility The ability of a joint to move freely.
Body Composition Refers to the proportion of fat and fat-free mass throughout the body.

The skill-related components are essential to the athletic performance and ability to perform activities of daily life.

Power The rate of performing work.
Speed The ability to perform a motor skill as rapidly as possible.
Agility The ability to change direction rapidly.
Balance & Coordination The ability of an individual to maintain equilibrium.
Reaction Time The ability to respond rapidly to a stimulus.

(Ratamess, 2012)