UWP STRENGTH AND CONDITIONING By: Brian Polubinski, Austin Neis, Bryan Whitehead, and Taylor Lorbiecki

WHY TAKE A STRENGTH & CONDITIONING CLASS?  Injury Prevention- Help with body wear & tear  Improved Performance- Be able to perform at a highly competitive level  Faster & Stronger- Have the upper edge  Confidence- Have the mind-set that you can do anything  Improve Self-esteem

HEALTH BENEFITS Improve muscle strength & tone Control your weight Boost your stamina Pain Management Improved mobility & balance Manage chronic conditions Sharpen your focus Increase bone density

EMOTIONAL HEALTH BENEFITS  Reduce Stress  Feel better about yourself (self-confidence)  Prevent cognitive decline  Alleviate anxiety  Increase relaxation  Boost Brainpower  Lifts depression

BASIC PRIMARY TRAINING PRINCIPLES  Program –overall fitness program is composed of various exercise  Weight – different weights or other types of resistance  Exercise – a particular movement, is designed to strengthen a particular muscle or group of muscles  Repetitions or ‘reps’ – refer to the number of times you continuously repeat each exercise in a set  Set –group of repetitions performed without resting,  Rest –Rest periods vary depending on the intensity of exercise being undertaken  Variety – switching around your workout routine  Progressive overload principle – to continue to gain benefits, strength training activities need to be done to the point where it’s hard for you to do another repetition.  Recovery – muscle needs time to repair and adapt after a workout. A good rule of thumb is to rest the muscle group for at up to 48 hours before working the same muscle group again.

THE FITT PRINCIPLE OF TRAINING  Frequency- How often you exercise  Intensity- How hard you work during exercise  Time- How long you exercise  Type- What Kind of exercise -You will learn how to create your own exercise program.

SPORT TRAINING PRINCIPLES  Individuality- based on genetic ability, predominance of muscle fiber types, other factors in your life  Specificity- relevant & appropriate to the sport the individual is training in order to produce a training effect.  Overload- to improve, athletes must continually work harder as they their bodies adjust to workouts  Adaptation- body 'programs' muscles to remember particular activities, movements or skills. By repeating that skill, body adapts to stress & skill becomes easier  Progression- optimal level of overload that should be achieved, and an optimal time frame for this overload to occur  Reversibility- dictates that athletes lose the beneficial effects of training when they stop working out.

TRAINING PROGRESSION

AREAS OF FOCUS Heart Rate Blood Pressure Body Composition Anaerobic Capacity Aerobic Capacity Muscular Strength Muscular Endurance Muscular Power Speed & Agility Flexibility Balance & Stability

PRE-TEST POST-TEST  Heart Rate Monitors  Blood Pressure cuff & stethoscope  Skinfold Calipers  2 Rep Max on Bench, Squat, and Olympic lifts  40 yard dash  Pro Agility Test  Sit and Reach  300 yard shuttle  Vertical Jump  12 minute run

GOAL SETTING  Will vary between students  Should base goals off of pretest  Realistic

PHYSICAL PARTICIPATION IN METHODS OF S&C  The physical participation by the students is going to be broken down into four different aspects of strength & conditioning:  Strength Training  Speed & Agility  Plyometric Training  Aerobic Exercise Training

STRENGTH TRAINING  Students will learn and perform the seven steps of resistance training: 1.Needs and Analysis 2.Exercise Selection 3.Training Frequency 4.Exercise order 5.Training Load & Repetitions 6.Volume 7.Rest Periods

PLYOMETRIC TRAINING  Students will learn & perform the five aspects of plyometric training: 1.Plyometric Mechanics and Physiology 2.Plyometric Program Design 3.Age Considerations 4.Safety Considerations 5.Plyometric Drills

SPEED & AGILITY DEVELOPMENT  Students will learn and perform the five aspects of speed and agility development 1.Movement Mechanics 2.Running Speed 3.Agility 4.Methods of Developing Speed and Agility 5.Program Design

AEROBIC ENDURANCE EXERCISE TRAINING  Students will learn and perform the five aspects of Aerobic Endurance Exercise Training: 1.Factors Related to Aerobic endurance Performance 2.Designing an Aerobic Endurance program 3.Application of program Design to Training Session 4.Types of Aerobic Endurance Training Programs 5.Issues Related to Aerobic endurance Training

LIFELONG FITNESS AND HEALTH Knowledge-  Basics of exercise science  Primary training principles in creating a workout  Physical, mental, and emotional benefits of strength and conditioning

LIFELONG FITNESS AND HEALTH Experience-  Identify areas of focus  Evaluation  Goal setting  Participation  Re-evaluation

LIFELONG FITNESS AND HEALTH Application-  Create an individualized workout program to be used after conclusion of the class  Recognize the many benefits obtained through strength and conditioning and be able to relate them to real life  Understand the complexity of strength and conditioning and be able to apply varying aspects to real life situations

LIFELONG FITNESS AND HEALTH Application-  Be able to effectively transfer all of this information to other teammates, friends, family, and members of the community  Promote strength and conditioning as an effective way to achieve lifelong fitness and health

BUDGET

SCHEDULING Class Offering-  Health and Human Performance  4 days a week [Mon. Tues. Thurs. Fri]  Monday and Thursday in the classroom  Tuesday and Friday are labs  2 sections, one in the morning, one in the afternoon  Accepting 30 students per section

REQUIREMENTS Pre Participation-  Waiver  Course fees automatically withdrawn from tuition Class requirements-  Students must record five hours of individual training per week in addition to the two hours of lab time each week

FACILITIES  Weight room  Studios  Indoor track  Outdoor track  Classroom  Fit lab  Computer lab

STAFFING  Program coordinator  Strength and conditioning coach  Exercise science specialist  UWP Student Interns

ORGANIZATIONAL CHART Chancellor Director of athletics Program Coordinator Strength and Conditioning Coach Exercise Science Specialist Student Interns

MARKETING  Published in the university course offerings  Marketed to all incoming freshmen through the Pioneer Involvement Center  Campus wide poster campaign through the university office of publications  Advertise on video boards in the weight room and PAC area  Facebook page  Special event flyers

FUNDRAISERS  UWP Power lifting tournament  UWP Skills combine  UWP strength and conditioning apparel

UWP POWER LIFTING TOURNAMENT  Tournament ladder style lifting event organized by gender and weight class  25 dollars for all 4 events  Bench  Squat  Clean  Deadlift Example-

UWP SKILLS COMBINE Speed and Agility Combine Event-  6 event competition 1.20 yard dash 2.40 yard dash 3.Vertical jump 4.Long jump 5.Shuttle Run 6.Power ball toss

SKILLS COMBINE  st=PLm9qpGEDi7ED1NaJgkdyWbKRQcmIGc6ks st=PLm9qpGEDi7ED1NaJgkdyWbKRQcmIGc6ks

SKILLS COMBINE  Organized into competition groups by age, athletic status, and gender 1.General college population 2.College athletes 3.High school athletes 4.Middle school athletes 5.Community groups o Middle school level o High school level o Adult

SKILLS COMBINE Registration fees-  25 dollars for all 6 events Winners-  Single event winners within each group  Total event winners within each group Prizes-  Each winner will receive a Dri-fit T Event Extras-  Food vendors  Radio station coverage

APPAREL ORDER FORM  Nike Legacy Swoosh Ball Cap- 20 dollars  Nike Women’s Shorts- 30 dollars  Nike Sweatpants- 40 dollars  Nike Men’s Shorts- 30 dollars  Nike Polo Shirt- 45 dollars  Nike Dri-fit T- 20 dollars  Nike Backpack- 40 dollars  Nike Dri-fit Long Sleeve- 25 dollars

PROGRAM EVALUATION  Student course evaluations  Pre-test Post-test statistics  Class enrollment  Fundraisers