Fundamentals of Strength & Conditioning

Strength and Conditioning (S and C) is the physical and physiological development of athletes for elite sport performance. The role of the S and C coach is to bridge the gap between the theory of training and applied training, helping athletes to become faster, stronger and more flexible and to build their muscular power so they perform better and remain injury free (English institute of sport).


The term strength and conditioning is widely used as a misnomer and rehabilitation overlaps the role of a strength coach in a high performance team. Therefore, it is of utmost importance to understand the role of a strength coach and the training principles in order to design a high performance program.


Introduction and Brief Overview of principles of training:


Foundational ideologies encompass all of strength and conditioning. However, before understanding the training fundamentals, it is important to comprehend the following terms:

Training

Volume

Intensity

Load

Frequency

Volume – Load


The following is a brief explanation of the terms mentioned above:


Training – Training is the process of preparing an athlete physically, technically, tactically, psychologically, and theoretically rapidly for the highest levels of performance. Training involves more than simple growth and maturation and, of course, the highest levels of performance will be relative to the current status and genetic gifts of the athlete.


Volume – Volume is the amount of work performed. Sets and repetitions of an exercise combine to make volume. If you are a runner, volume is the distance you covered. If you are strength training, volume is the product of sets x repetitions of an exercise.


Intensity – Intensity is the difficulty of the work. Intensity is the amount of weight or resistance used in a particular exercise. If you are a r