Strength and Conditioning Study Notes

Pre-Game Speeches

  • Emphasis on working on pre-game speeches and personalizing the content

  • The speaker provides ingredients for delivering effective speeches, emphasizing that students are the ones who will 'do the cooking'

  • Note on less lecture content will be included in upcoming presentations

Lecture Outline

  • Lecture 2

    • Part 1: General Strength & Conditioning Terminology

    • Part 2: Needs Analysis

    • Part 3: Program Design Variables

Learning Objectives

  • Review and familiarize with strength and conditioning terminology

  • Acknowledge this is not an exhaustive list of terms

  • Discuss terms: “Parlance/Vernacular” and “Milieu”

  • Review generalized program variables

  • Specific program variables for strength, hypertrophy, etc. will be covered in a future lab

  • Understand the concept of a needs analysis

  • Explore technologies that assist with performing needs analyses

Part 1: Review of Terms

Key Terminology in Strength and Conditioning

  • Strength: Ability to overcome or counteract external resistance by generating force.

  • Power: Ability of muscle tissue to exert high force while contracting at a high rate of speed (force x velocity). Quantified in Watts (W).

  • Hypertrophy: Increase in muscle size due to an increase in cell size.

Relevant Literature

  • Ha], G., and Triplett, T., Essentials of Strength Training and Conditioning (4th Ed.), Human Kinetics, 2016.

  • Sands, W. et al., NSCA Basics of Strength and Conditioning Manual, NSCA, 2012.

  • Joyce, D. and Lewindon, D., High Performance Training for Sports, Human Kinetics, 2014.

Energy Systems

  • ATP Resynthesis Rate (kcals/min):

    • Peak Resynthesis Rates: 15, 10, 45

    • Power Output denotes energy metabolism: ATP-PCr, Glycolysis, Oxidative pathways

  • Power Output Over Time:

    • Illustrated in graphs detailing ATP system contributions over time from 0s to 180s

  • Rest Period Length Assignments

    • Based on Training Goal:

    • Strength: 2-5 min

    • Power: 2-5 min (Single-effort), 30s to 1.5 min (Multiple-effort)

    • Hypertrophy: <30s

    • Muscular Endurance: <30s

General Training Principles

The FITT Principle

  • Frequency: How often training occurs

  • Intensity: Speed, pace, weight of the training

  • Time/Duration: Duration of a training session

  • Type: Kind of exercise performed

  • Volume: Amount of work performed (Total Time/Distance, reps/sets)

Overload Principle

  • Regular application of specific exercise overload to trigger a training response by manipulating frequency, intensity, and duration.

  • Exercise must be specific to movements/energy systems necessary for the athlete's sport/position.

  • Specificity: The principle that training must be specific to the results desired (SAID principle).

  • Reversibility: “Don’t use it, you lose it”; adaptations can be lost if training is reduced/insufficient.

Types of Movements

  • Compound/Multi-joint Movement: Targets multiple joints/muscle groups (e.g., squats, deadlifts).

  • Isolation/Single Joint Movement: Targets a single muscle or muscle group (e.g., bicep curls).

Performance Variables

  • Endurance: Ability of muscles to contract for extended periods.

  • Aerobic Endurance: Ability to sustain a high percentage of VO2 max.

  • Speed, Agility: Changing direction rapidly.

Energy Systems

  • ATP: Adenosine Triphosphate

  • Creatine Phosphate (CP) System: Mainly used for short-term, high-intensity activities like resistance training.

  • Glycolytic System: Generates ATP but less rapidly than CP. Capacity is higher due to glycogen stores.

  • Oxidative System: Primary ATP source during rest and low-intensity activities.

Muscular Attributes

Types of Contractions

  • Concentric Contraction: Muscle shortens.

  • Eccentric Contraction: Muscle lengthens.

  • Isometric Contraction: Muscle length does not change.

  • Rate of Force Development (RFD): Index of explosive strength.

  • Plyometric Training: Techniques that enhance explosive muscle force.

  • Stretch-Shortening Cycle (SSC): Pre-stretching before muscle shortening enhances performance.

Training Specific Terms

Tempo

  • Speed of exercise execution, specifically during different contraction phases (eccentric, pause, concentric).

  • Example: 3-0-1-0 Squat – 3s down, 0s hold, 1s up.

Set Systems

  • Single-Set System: One set of a given exercise.

  • Multiple-Set Systems: Performing multiple sets before subsequent exercises.

Advanced Techniques

  • Pyramid Loading: Progressive load increase, then decrease.

  • Drop Sets: Continuing with a lighter load after reaching failure.

  • Forced Reps: Extra reps beyond volitional fatigue with help.

The General Adaptation Syndrome (GAS)

  • 1. Alarm Phase: Initial recognition of stress/fatigue.

  • 2. Resistance Phase: Adaptation and performance return to baseline or improve.

  • 3. Supercompensation Phase: Achieving a new level of performance capacity.

  • 4. Overtraining Phase: If stressors are too high, symptoms of overtraining syndrome occur.

Needs Analysis

  • Essential for high-performance athletic preparation by understanding physical demands of the sport for individualized training.

  • Systematic needs analysis involves movement, physiological, and injury analysis for tailored programming.

Evaluation Components

  • Movement Analysis: Common movements, involved muscles and joints.

  • Physiological Analysis: Energy system utilization, important performance variables.

  • Injury Analysis: Common injuries, their context, most affected positions.

Athlete Analysis

  • Goals, assessments based on sport evaluation, injury history, training age/experience.

Time Motion Analysis (TMA)

  • Quantitative detail of movement patterns in sport.

  • Techniques include automated video monitoring, inertial movement analysis, and GPS systems.

  • Limitations include setup complexity or costs for certain methodologies.

Program Design Variables

Essential Components

  1. Needs Analysis

  2. Exercise Selection

  3. Training Frequency

  4. Exercise Order

  5. Training Load

  6. Volume

  7. Rest Periods

Exercise Order Guidelines

  • Power/agility movements first, followed by assistance movements.

Training Frequency Guidelines Based on Sport Season

Season

Sessions per Week

Off-season

4-6

Preseason

3-4

In-season

1-3

Postseason

0-3

Load Increases

  • Recommendations based on fitness levels and training experience.

  • Example of load increase: Upper body 2.5-5 lbs for smaller athletes, 10-15+ lbs for larger, stronger individuals.

Program Design Summary

  • Total volume = Load × Reps × Sets.

  • Rest Period Assignments based on type of exertion and phase of training.

Questions?

  • Open floor for inquiries regarding any section of the lecture or assignments.